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Southwest Breakfast Bowl
| Prep Time | 10 minutes |
| Cook Time | 10-15 minutes |
| Servings |
servings
|
Ingredients
- 4 ounces Mexican chorizo (remove casings if applicable)
- 1 large Egg
- 1 cup kale chopped
- 1/2 cup Zucchini chopped
- 1/2 cup avocado diced
- 1/4 cup green pepper sliced
- 1/4 cup Cherry Tomatoes chopped
- 1 Tablespoon ghee
- salt and pepper to taste
- fresh cilantro for garnish
Ingredients
|
Instructions
- Use ghee to coat a skillet over medium heat, then add peppers and zucchini. Sautรฉ until soft.
- Add chorizo and cook until browned.
- Add kale and cook until kale begins to soften and slightly wilt. Create a pocket in the mixture and add the large egg. Cook until egg is over-medium (or to your preference).
- Garnish with diced avocado and cilantro, then serve immediately.
Recipe Notes
Nutrition Facts
Southwest Breakfast Bowl
Amount Per Serving
Calories 595
Calories from Fat 482
% Daily Value*
Total Fat 53.6g
82%
Saturated Fat 22.8g
114%
Cholesterol 309.6mg
103%
Sodium 802.5mg
33%
Total Carbohydrates 8.4g
3%
Net Carbohydrates 4.5g
3%
Dietary Fiber 3.9g
16%
Sugars 3.4g
Protein 21.9g
44%
* Percent Daily Values are based on a 2000 calorie diet.
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Shrimp Alfredo with Zucchini Noodles
| Prep Time | 10 minutes |
| Cook Time | 15 minutes |
| Servings |
servings
|
Ingredients
- 12 ounces medium shrimp cooked and peeled
- 3 medium Zucchini
- 1/2 cup heavy cream
- 1/2 cup shredded parmesan cheese
- 1/4 cup water
- 2 Tablespoons butter
- 1/2 Tablespoon garlic powder
- 1 teaspoon pink himalayan sea salt
- 1 teaspoon pepper
Ingredients
|
Instructions
- If shrimp is frozen, thaw and remove tails then set aside.
- Use a spiral slicer to slice zucchini into "zoodles".
- In a large skillet over medium heat, place zucchini and 1/4 cup water and cook until tender.
- Add butter, heavy cream and Parmesan cheese to skillet. Once combined and slightly melted, add shrimp.
- Cook approximately 5 minutes, or until shrimp is thoroughly heated. Remove from heat and serve immediately.
Recipe Notes
Nutrition Facts
Shrimp Alfredo with Zucchini Noodles
Amount Per Serving
Calories 318
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Saturated Fat 13.1g
66%
Cholesterol 235mg
78%
Sodium 569.7mg
24%
Total Carbohydrates 5.8g
2%
Net Carbohydrates 3.7g
2%
Dietary Fiber 2.1g
8%
Sugars 4.2g
Protein 27.5g
55%
* Percent Daily Values are based on a 2000 calorie diet.
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Pot Roast with Jicama “Potatoes”
This recipe is best when topped with our keto gravy recipe!
| Prep Time | 10 minutes |
| Cook Time | 6-8 hours |
| Servings |
servings
|
Ingredients
- 2 pounds chuck roast
- 1 large jicama
- 1 cup beef stock
- 1 Tablespoon garlic powder
- 1 Tablespoon extra-virgin olive oil
- 1 teaspooon pink himalayan sea salt
- 1 teaspoon pepper
Ingredients
|
Instructions
- In a large cast iron skillet, heat oil over medium-high heat. Sear all sides of roast. While meat is searing, peel and cut jicama into chunks.
- In a large crockpot, place seared roast, jicama, beef stock and spices.
- Cook on low for 6-8 hours. Meat should be tender and pull apart easily.
Recipe Notes
Nutrition Facts
Pot Roast with Jicama "Potatoes"
Amount Per Serving
Calories 429
Calories from Fat 200
% Daily Value*
Total Fat 22.2g
34%
Saturated Fat 8.5g
43%
Cholesterol 144mg
48%
Sodium 210.5mg
9%
Total Carbohydrates 18.8g
6%
Net Carbohydrates 8.8g
6%
Dietary Fiber 10g
40%
Sugars 3.8g
Protein 42.1g
84%
* Percent Daily Values are based on a 2000 calorie diet.
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Italian Stuffed Portobello Caps
| Prep Time | 5-10 minutes |
| Cook Time | 20 minutes |
| Servings |
servings
|
Ingredients
- 4 large portobello mushroom caps
- 2 links hot or mild Italian sausage (about 8 ounces)
- 1 large green pepper
- 3/4 cup shredded mozzarella cheese
- 1/4 cup shredded parmesan cheese
- 1/2 Tablespoon Italian Seasoning
- 1 teaspoon pink himalayan sea salt
- 1 teaspoon pepper
Alfredo Sauce
- 1/4 cup heavy cream
- 1/4 cup shredded parmesan cheese
- 1 Tablespoon butter
Ingredients
Alfredo Sauce
|
Instructions
- Wash caps and pat dry. Set aside.
- Dice green pepper and place in large oiled skillet over medium heat. Cook until tender and remove.
- Remove sausage from casing and add to skillet. Cook until browned.
- In a large bowl, combine the sausage and green pepper mixture, mozzarella cheese, parmesan cheese, italian seasoning, salt, and pepper.
- Scoop mixture into portebella caps and place on grill( or broiler) until cheese is melted and mushrooms are tender. (About 5-8 minutes)
Alfredo Sauce
- In a small sauce pan over med-low heat melt butter, heavy cream and parmesan cheese. Stir until well combined.
- Pour sauce over caps and serve.
Recipe Notes
Nutrition Facts
Italian Stuffed Portobello Caps
Amount Per Serving
Calories 346
Calories from Fat 250
% Daily Value*
Total Fat 27.8g
43%
Saturated Fat 14.6g
73%
Cholesterol 81.2mg
27%
Sodium 722.4mg
30%
Total Carbohydrates 5.3g
2%
Net Carbohydrates 3g
2%
Dietary Fiber 2.3g
9%
Sugars 1.9g
Protein 19.3g
39%
* Percent Daily Values are based on a 2000 calorie diet.
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Zuppa Toscana Soup (crockpot)
| Prep Time | 10 minutes |
| Cook Time | 4-8 hours |
| Servings |
servings
|
Ingredients
- 3 links hot or mild Italian sausage (about 12 ounces)
- 3 cups kale chopped
- 3/4 cup heavy cream
- 32 ounces chicken broth
- 12 ounces riced cauliflower
- 2 Tablespoons minced garlic
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon crushed red pepper flakes
Ingredients
|
Instructions
- Remove sausage from casing. Place in skillet over medium heat and brown.
- In a large crockpot, combine browned sausage, chicken broth, Riced cauliflower, kale, minced garlic, salt, pepper, and crushed red pepper flakes.
- Cook on high for 4 hours, or low 8 hours.
- During last hour, stir in the heavy cream and mix well.
- Reduce heat to low and serve garnished with shredded parmesan or mozzarella.
Recipe Notes
Nutrition Facts
Zuppa Tuscana Soup (crockpot)
Amount Per Serving
Calories 257
Calories from Fat 207
% Daily Value*
Total Fat 23g
35%
Saturated Fat 11.6g
58%
Cholesterol 72.5mg
24%
Sodium 529.1mg
22%
Total Carbohydrates 6.2g
2%
Net Carbohydrates 4.3g
2%
Dietary Fiber 1.9g
8%
Sugars 2.3g
Protein 8.9g
18%
* Percent Daily Values are based on a 2000 calorie diet.
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Wendy’s Southwest Avocado Chicken Salad (Half Serving)
Do not eat the croutons!
In each serving of wendy’sย croutons there are:
Calories: 80
Fat: 3 grams
Carbs: 12 grams
Protein: 2 grams
| Prep Time | 0 |
| Cook Time | 0 |
| Passive Time | 0 |
| Servings |
|
Ingredients
- 1 half size Southwest Avocado Chicken Salad
Ingredients
|
Recipe Notes
Nutrition Facts
Wendy's Southwest Avocado Chicken Salad (Half Serving)
Amount Per Serving
Calories 300
Calories from Fat 180
% Daily Value*
Total Fat 20g
31%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 9g
Cholesterol 70mg
23%
Sodium 620mg
26%
Potassium 600mg
17%
Total Carbohydrates 10g
3%
Net Carbohydrates 6g
3%
Dietary Fiber 4g
16%
Sugars 4g
Protein 21g
42%
Vitamin A
60%
Vitamin C
15%
Calcium
15%
Iron
6%
* Percent Daily Values are based on a 2000 calorie diet.
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Cauliflower Tots
| Prep Time | 20-30 minutes |
| Cook Time | 20 minutes |
| Servings |
servings
|
Ingredients
- 2 cups cauliflower cooked and riced
- 1/2 cup shredded parmesan cheese
- 1 Tablespoon butter
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- salt and pepper to taste
Ingredients
|
Instructions
- Preheat oven to 425ยฐ
- In a large bowl, combine all ingredients and mix until well combined.
- Use a spoon to measure out small "tots" from the mixture and arrange on a baking sheet.
- Refrigerate tots for 15 minutes to allow them to firm up.
- Bake in oven for 20 minutes or until golden brown and crispy. Serve immediately.
Recipe Notes
Nutrition Facts
Cauliflower Tots
Amount Per Serving
Calories 148
Calories from Fat 108
% Daily Value*
Total Fat 12g
18%
Saturated Fat 7.5g
38%
Cholesterol 33.7mg
11%
Sodium 387.6mg
16%
Total Carbohydrates 5.7g
2%
Net Carbohydrates 2.8g
2%
Dietary Fiber 2.9g
12%
Sugars 2.6g
Protein 2.4g
5%
* Percent Daily Values are based on a 2000 calorie diet.
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Mashed Cauliflower and Gravy
| Prep Time | 5-10 minutes |
| Cook Time | 20 minutes |
| Servings |
Servings
|
Ingredients
Mashed Cauliflower
- 5 cups cauliflower chopped
- 1/4 cup heavy whipping cream
- 3 Tablepoons butter melted
- 3 Tablespoons Parmesan cheese
- 2 Tablespoons garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Gravy
- 2 cups beef stock
- 1/2 cup heavy whipping cream
- 4 Tablespoons butter
- 1 teaspoon pepper
- 1/2 teaspoon xanthan gum
Ingredients
Mashed Cauliflower
Gravy
|
Instructions
Mashed Cauliflower
- Bring a large pot of water to a boil. Add the cauliflower and boil for 15 minutes or until tender.
- Drain cauliflower and place in food processor.
- Add melted butterand galic powder to processor and pulse several times until well combined.
- Add parmesan cheese and heavy whipping cream to mixture and pulse until well combined and smooth.
- Add salt and pepper to taste.
Gravy
- Combine beef stock, heavy whipping cream and butter in a medium saucepan.
- Bring to a boil and then reduce to simmer for 10-15 minutes.
- Add xanthan gum and pepper. Stir until it thickens to your liking.
Recipe Notes
Nutrition Facts
Mashed Cauliflower and Gravy
Amount Per Serving
Calories 274
Calories from Fat 228
% Daily Value*
Total Fat 25.3g
39%
Saturated Fat 16.9g
85%
Cholesterol 78.7mg
26%
Sodium 523mg
22%
Total Carbohydrates 8.1g
3%
Net Carbohydrates 4.9g
3%
Dietary Fiber 3.2g
13%
Sugars 2.6g
Protein 5.6g
11%
* Percent Daily Values are based on a 2000 calorie diet.
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Cheesy Zoodles
| Prep Time | 5 minutes |
| Cook Time | 10-15 minutes |
| Servings |
servings
|
Ingredients
- 1 large Zucchini
- 1 cup shredded cheddar cheese
- 1/4 cup water
- 2 Tablespoons heavy whipping cream
- 1 Tablespoon butter
- 1 teaspoon salt
Ingredients
|
Instructions
- Slice ends off zucchini and use spiralizer to make "zoodles".
- Place zoodles and water in a large skillet and sautรจ, stirring until soft.
- Reduce heat and add butter, milk, cheese and salt.
- Stir until combined and cheese is melted.
Recipe Notes
Nutrition Facts
Cheesy Zoodles
Amount Per Serving
Calories 178
Calories from Fat 136
% Daily Value*
Total Fat 15.1g
23%
Saturated Fat 9.7g
49%
Cholesterol 47.4mg
16%
Sodium 664.7mg
28%
Total Carbohydrates 3.1g
1%
Net Carbohydrates 2.3g
1%
Dietary Fiber 0.8g
3%
Sugars 2.2g
Protein 8.2g
16%
* Percent Daily Values are based on a 2000 calorie diet.
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Broccoli Cauliflower Salad
| Prep Time | 20 minutes |
| Servings |
servings (1 cup)
|
Ingredients
- 4 cups raw broccoli chopped
- 4 cups raw cauliflower chopped
- 1 cup mayonnaise
- 1 cup sour cream
- 1/4 cup walnuts
- 8 slices bacon cooked and chopped
- 3 Tablespoons apple cider vinegar
- 1 Tablespoon stevia powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Ingredients
|
Instructions
- In a large bowl, combine chopped broccoli and cauliflower. Set aside.
- In a medium bowl, combine mayonnaise, sour cream, apple cider vinegar, stevia powder, salt and pepper.
- Pour this mixture over the broccoli and cauliflower and stir until coated and well mixed.
- Mix in bacon and walnuts.
- Store in refrigerator for up to two days.
Recipe Notes
Nutrition Facts
Broccoli Cauliflower Salad
Amount Per Serving
Calories 233
Calories from Fat 195
% Daily Value*
Total Fat 21.7g
33%
Saturated Fat 5.4g
27%
Cholesterol 26.4mg
9%
Sodium 323.7mg
13%
Total Carbohydrates 5.4g
2%
Net Carbohydrates 3.6g
2%
Dietary Fiber 1.8g
7%
Sugars 1.9g
Protein 4.6g
9%
* Percent Daily Values are based on a 2000 calorie diet.
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