Vegetable Casserole

I’m on a big egg kick. Eggs with cheese and veggies are so versatile and so easy to cook — not to mention, always delicious. This dish is also keto and low carb friendly. It can be prepped the night before and it’s perfect for company. You can add any vegetable or type of cheese to this dish. You can also omit adding salt to reduce the sodium (the cheese has plenty of salt without having to add any).

Ingredients:

  • 2 tbsp olive oil

  • 1 shallot

  • 3 cloves garlic

  • 2-3 small zucchini

  • 1 cup Button mushroom

  • 1/2 cup Broccoli

  • 1/2 cup of tomatoes

  • 8 eggs

  • 2 tbsp half and half

  • 1 tsp salt

  • 1/2 tsp pepper

  • 2 tbsp Parmesan

  • 1/2 cup mozzarella

  • chives to garnish

Recipe

  1. Heat oil in a pan. When hot add shallots and garlic, cook for ~2-3 minute

  2. Add mushroom, cook for 2-3 min, add zucchini and broccoli, cook till soft, about 7 minutes, add tomatoes

  3. In a bowl mix egg, half and half, mozzarella, 1 tbsp of Parmesan and salt & pepper

  4. Add vegetables to casserole dish, pour egg mix on top and mix with veggies

  5. Top with extra veggies

  6. Place in oven for 25-30 min, make sure center is cooked

  7. Garnish with chives

Nutriton: Makes 4 slices (serving 1 slice) Calories: 190, Fat: 15 g, Carbs: 8 g, Fiber 2 g, NET carbs 6 g, Protein: 11 g, Sodium: 600 mg



Zucchini Mozzarella Frittata

Frittata’s are versatile, easy, take minimal time, and are delicious! Whenever I have extra veggies in the fridge I love to make a frittata! For this one I just used zucchini, shallots, garlic, mozz, parm, and eggs! The vegetables and cheese can all be substituted to whatever you have on hand or are in the mood for!

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Ingredients

  • 2-3 cloves of garlic, chopped

  • 1 shallot, chopped

  • 1 zucchini (~3 cups), chopped

  • 2 tbsp olive oil

  • 6 eggs

  • 2 tbsp half and half

  • 1 cup mozzarella

  • 1 tbsp parmesan

  • 1/4 tsp salt

  • 1/4 tsp pepper

Recipe

  1. Preheat oven to 350

  2. Mix eggs, half and half, mozzarella, parmesan, salt & pepper in a bowl

  3. In a 10 inch oven proof skillet, heat the oil to medium/high heat, sauté onion and garlic (3-4 min), add zucchini (and/or other vegetables) till sautéed to desired texture (I like the vegetables to be tender but not overcooked)

  4. Spread the vegetables, onions and garlic to the bottom of the pan and add egg mix, reduce heat to medium

  5. Add any extra cheese or vegetables to the top

  6. Place in oven and cook for 15-18 minutes

  7. Garnish the frittata with extra parm and herbs!

Nutrition (serving 1 slice): 234 calories, 15 g fat, 6 g carb, 2 g fiber, 4 NET carbs, 18 g protein, 480 mg sodium

Chicken Parm Meatballs

Chicken parm meatballs are a yummy staple for dinner. They can be paired with zucchini noodles, high fiber chickpea pasta or just with a side of vegetables! They are versatile and super easy to make. I actually made them while I was getting ready for a night out!

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Ingredients

  • 1 pound ground chicken

  • 1/2 cup Marinara or vodka sauce (i used jar goods vodka sauce)

  • 1/4 c grated parmesan cheese

  • 3 cloves of garlic, minced

  • 1/2 tsp dried italian seasoning

  • 1/2 tsp onion powder

  • 1/2 tsp sea salt

  • 1/4 tsp of black pepper

  • 1/2 cup shredded mozzarella

  • 2 tbsp chopped parsley

Recipe

  1. preheat oven to 350 and lightly oil a baking dish

  2. mix ground chicken, 2 tbsp of marinara, 1/4 c of parm cheese, garlic, italian seasoning, onion powder, sea salt and black pepper

  3. form balls to desired size, place in oven and bake for 25-30 minutes

  4. take meatballs out of the oven and top with remaining marinara sauce and mozz cheese

  5. place back in oven for ~5 minutes till cheese is melted (i put the meatballs on a higher shelf to cook the top well)

  6. garnish with parsley and serve

Makes 18 balls

Nutrition (serving 1 meatball): 66 calories, 4 g fat, 1 carb, 6 g protein, 118 mg sodium

Chicken Veggie Minestrone Soup

I've been craving soups since the temps started dropping. This high fiber soup is perfect for a warm, cozy, delicious lunch or dinner. If you're making the broth this can take 2-3 hours - it was a perfect side activity while Sunday football was on ;) if you buy chicken broth and have shredded chicken this will only take ~30 minutes

Soup Base and Shredded Chicken (~1.5 hrs)

Ingredients

  • 1 tablespoon olive oil
  • 1 whole chicken (2 1/2 lbs), rinsed
  • 4 medium carrots, cut into pieces
  • 3 celery stalks, cut into pieces
  • 1 large yellow onion, quartered
  • 2 teaspoons black peppercorns
  • 5 stems parsley

steps (1.5 hours):

  1. In a 10- or 12-quart stockpot, heat oil over high. Add whole chicken, carrots, celery, onion, peppercorns, parsley, and enough cold water to cover ingredients by 1/2 inch (about 10 cups). 

  2. Bring to a boil over high. Reduce heat and simmer until chicken is cooked through, ~40 minutes, skimming fat and foam and flipping chicken once. 

  3. Transfer whole chicken to rimmed baking sheet and let cool, about 10 minutes. 

  4. Pour liquid through a strainer into a large bowl (you should have 10 cups broth). Discard vegetables and chicken parts. 

  5. Shred chicken into bite-size pieces, discarding skin and bones (you should have 4 cups meat).

Chicken Veggie Minestrone Soup

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium yellow onion, diced small
  • 2 garlic cloves, minced
  • 1 can (15 ounces) diced tomatoes
  • Chicken soup broth (~8-10 c broth and ~3 c shredded chicken)
  • 1 small cauliflower, chopped medium
  • 3 medium carrots, cut into 1/4-inch rounds
  • 1 bunch kale (preferably Tuscan; (3 cups)
  • 1 medium zucchini, diced medium
  • 1 can (14 ounces) chickpeas, rinsed and drained
  • Shredder parmesan to top and taste  
  • Coarse salt and ground pepper

Steps (~30 minutes)

  1. In a large pot, heat oil over medium-high. Add onion and cook until softened, 8 minutes. Add garlic and cook until fragrant, 30 seconds. Add tomatoes with juice and cook until liquid is evaporated, 4 minutes. Add broth and bring to a boil. Add carrots and cauliflower and cook 5 minutes. Add kale, zucchini, and chickpeas and cook until zucchini is crisp-tender, 5 minutes. Stir in chicken and cook until warmed through, 1 to 2 minutes. Season with salt, pepper (can add chile pepper, siracha or hot sauce if prefer spicier soups). Sprinkle with Parmesan, if desired.

Nutrition Facts: ~7 Servings

Calories 140, Fat 5 g, Carbs 19 g, Fiber 6 g, Protein 17 g

-adapted from marthastewart.com