Chicken and Broccoli Alfredo: Low Carb Alternative

In a society that so often uses carbs to "beef up" our plates, it can be difficult to find no or low carb alternatives to your favorite meals. As in my true fashion, I K.I.S.S. (keep it simple stupid), and simply omit the pasta, bread, grain, etc. This chicken and broccoli Alfredo was quick and easy. As always, macros can be found at the bottom.

Ingredients:
2 chicken breasts: cooked and chopped
4 cups Broccoli Florets
Alfredo sauce;
     1 c organic heavy cream
     1/4 c butter
     1 1/2 c shredded Parmesan
     1/4 c chopped onion
     1 clove garlic, minced
     1 tbsp dried parsley
     Salt and pepper to taste

Melt butter in large sauce pan, I use my small stock pot. Saute onion and garlic for 2-3 minutes. Onion should just be getting translucent. Reduce heat to medium, mix in heavy cream, stir thoroughly. Add parmesan, reduce heat to low, stir thoroughly. Add broccoli florets, cover and cook additional 5 minutes. Add chicken and parsley, mix all together and enjoy!

Per serving Macros (serves 4)
Calories: 443
Fat: 29.8g
Protein: 30.8g
Net Carbs: 4.7g

After a long absence... Gluten free, low carb Cream of Broccoli Soup!

Let me start off by saying to those of you that followed me for the first few weeks of this blog, I am sorry that it has been so long!  Also, I apologize for the length of this blog, but I feel it important to share the back story and relevance of this great new go to recipe!  I have been creating a few new recipes of my own, but with some big life changes I have been relying on some of my go to sites for craving fixes.  Since my last posts, I have completed nursing school, passed my board licensing exam to receive my Registered Nurse license, began an internship program and got engaged! (Not in that order)  All including through the holiday season, whew!
Only 2 weeks into my internship, I am realizing a few things.  Nurses, for the most part, are not healthy eaters.  When we do actually get a chance to sit down and eat, it is not for very long.  With my low carb, gluten free lifestyle I have transitioned to, this is very difficult.  I have had a considerable decrease in the amount of fiber in my diet, and it has become mostly processed meats while I am on shift.  Thankfully, I keep a stash of healthy snacks in my bag, but still lacking the fiber.  On a typical day at home, my fiber sources are  steamed broccoli and salad.  Well, time constraints limit the microwave steamed broccoli, not to mention stove top steaming is far more tasty in my opinion.  Being in air conditioning all night, salad is not at the top of my want list in the middle of the night.  I think I have solved the problem.
I was making my usual bacon and eggs breakfast when I suddenly thought about the late nights working in restaurant management and grabbing a quick "healthy" meal of Cream of Broccoli soup.  Well, it is no secret that restaurant meals, for the most part, really aren't very healthy.  They are loaded with preservatives, fillers, carbs and absolutely gluten! Then I remembered back to my days as a nanny.  Being a nanny in a health driven household of two VERY busy parents, I had to get creative in my meal planning.  I once created my own cheesy chicken taco recipe, by mistake, just by scrounging together random ingredients.  It has been a long time since I have taken the leap to just go with it and create something delicious using my taste buds, brain and whatever is available, but I know the skills are buried in there for me somewhere.  So I went for it, creating a delicious gluten free, low carb Cream of Broccoli soup that this broccoli lover could make over and over.  This was fast and easy!

Ingredients:
3 quarts fresh broccoli florets
1 cup water
1 tomato bouillon cube with chicken flavor (or chicken bouillon cube if that is your preference)
1/4 heavy cream
1 small onion, chopped
2 teaspoons salt (to taste)
1/4 teaspoon pepper (to taste)
1 cup Cheddar jack cheese, finely shredded

Supplies:
3 quarts saucepan
1 quart saucepan
1 blender

Put water in 1 quart saucepan over medium to high heat.  Allow water to get hot, not boiling, then add the bouillon cube.  While that is working away at dissolving, chop up the onion and add to the likely now boiling broth.  Continue over medium to high heat for 3-5 minutes, stirring frequently.  This will ensure that the bouillon cube is dissolved entirely.  Fill the 3 quart saucepan with broccoli florets and pour the broth with onion over the top.  Cover and let come to a boil.  Once boiling, remove the lid and continue cooking for 5-7 minutes.  Next, add the heavy cream, salt and pepper and continue over medium to high heat for an additional 7-10 minutes, or until broccoli is thoroughly cooked and slightly mushy.  Pour into blender and blend on low until blended.  This will likely take 5-10 seconds max.  Return to 3 quart saucepan over medium heat and add the shredded cheese.  Stir until well mixed and cheese is melted, remove from heat and enjoy!  I added a small dash of cheese on top, a dash of pepper and a dash of parsley.

This made approximately 4 servings.

Nutritional Info per serving:

Fat: 13.9 g

Protein: 11.7 g

Net Carbs: 4.9 g (8.1 total, minus 3.2 g fiber)

Day that shall live in infamy!

Today marks a new chapter of my life! For 2 weeks I have been hovering 1-2lbs above my goal weight with little variance. I was beginning to accept that my goal might be a bit too low. So, I didn't get discouraged, I didn't binge, I just kept doing what I've been doing. If there is weight to be lost, my body will lose it. Slowly, but it will. So what is this new chapter if the menu stays the same? MUSCLE!!! Keep checking back for more great low carb recipes!

Parmesan Chicken Salad

On these hot summer days, sometimes a girl just wants a salad!  Unfortunately, a plain green salad doesn't last very long in my stomach.  So I decided to take the Low Carb Chicken Parmesan to another level.  You don't have to change anything when cooking the chicken.  Just a few simple extra steps, and it is delicious!  I use Dole Chopped Romaine for my salads.  Put in a large salad bowl, add approximately 1 tbsp of parmesan cheese, 2 tbsp Ranch dressing, chop chicken into cubes and VOILA!  You have a tasty, filling salad!

Nutrition:
Calories- 328
Fat- 19g
Protein- 30g
Carbs- 9g (6 net grams)
Fiber- 3g

Pepperoni snacks

One thing that seems to be in unlimited supply in my house, besides bacon, is pepperoni slices.  Having a busy schedule and a limited budget, I am left with just a few items to use in my "recipes".  That can get boring!  So every time I go into the kitchen for a snack, or to cook, I try to think about a different combination of ingredients.  Maybe some day I will fulfill all the possible options for combinations.

First off we have the Pepperoni mini quesadilla!

Ingredients:
14 pepperoni slices
7 small slices marbled jack cheese (or cheddar, your preference)

Create a sandwich of pepperoni, cheese, pepperoni.

Microwave for 30 seconds, flip and microwave for an additional 30 seconds.

Next are the Pizza mini's!  Yea, sounds the same as the pizza rolls.  And really they kind of are.  But as I stated earlier, I try to find different ways to eat the same ingredients, makes things interesting.

Ingredients:
14 pepperoni slices
1/2 cup shredded mozarella cheese
1 tbsp powdered parmesan cheese

Arrange sandwiches with pepperoni, mozzarella, pepperoni.

Microwave for 30 seconds, flip ****Add parmesan cheese****, then microwave for an additional 30 seconds.

Both of these can be served with either Ranch dressing, or Marinara Sauce.  I use both for either one.

Quesadilla Nutrition:
Calories: 350
Carbs: 0g
Fat: 30g
Protein: 20g

Mini pizza's:
Calories: 328
Carbs: 2g
Fat: 24g
Protein: 25g

Bacon Cheddar Chicken

So I've played with this idea in my head for quite some time, and I finally put it in the pan.  Simple, tasty chicken is my specialty!

Ingredients:
5- Boneless Skinless Chicken breast cutlets
5 slices bacon (I use maple bacon for everything)
5 square slices Sharp cheddar cheese (or equivalent)
Olive Oil

What's really great about this recipe is that because of the bacon, you don't have to add any salt or seasonings to the chicken for cooking.

Preheat oven to 375 degrees.  Line glass baking dish with olive oil very lightly.  As bacon cooks, the bacon grease will act as a barrier. 

Wrap each chicken breast cutlet with one slice of bacon as shown, and arrange in dish.

Bake at 375 for 7-8 minutes, flip, and cook for an additional 7-8 minutes.
Add cheese and place back into oven.  I had a block at the time and used smaller slices, it all works the same.

Once the cheese is melted, you are done!  I usually let it cook slightly out of the oven so that it makes for slightly cleaner presentation.  Serve with vegetable of your choice!

Nutrition Info per breast:
Calories: 203
Carbs: >1g
Fat: 11g
Protein: 29

Low Carb Chicken Parmesan

Ok, so I am not exactly sure that Chicken Parmesan is the right name for this.  Also, I am probably not the first person to try this.  But everyone I have told about this has said it's the first they've heard of it.  I am determined to still eat the foods I like, just as a low carb option.  So here goes:
Ingredients:
4 Chicken breasts
1/4 cup Ragu Spaghetti Sauce
1/2 cup shredded mozzarella cheese
Garlic powder
Italian seasoning mix
1 tbsp olive oil

Preheat your oven to 375 degrees.
In square Pyrex (or any glass pan), cover bottom with olive oil.  It really doesn't take very much, just a little patience to spread it around the pan.  Place the chicken breasts in the pan and sprinkle showing side with garlic powder and italian seasoning.  Once oven is ready, bake chicken for 8 minutes.  Flip and sprinkle other side with seasonings and bake for another 6-8 minutes.

Now you're basically done!  Now to add the spaghetti sauce, it takes about a spoonful per breast.  Next is the mozzarella cheese!

Simply place in the oven for another 3-5 minutes to allow cheese to melt and enjoy!

Nutrition Facts (per serving, serves 4):
Calories: 201
Carbs: 2g
Fat: 7g
Protein: 31g