Healthy, Recipes

Taco Cauliflower Skillet

Dinner in under 30 minutes!

This Taco Cauliflower Rice Skillet is quick, easy, healthy, low carb and incredibly delicious. Loaded with ground chicken, vegetables, cauliflower and melted cheese. 

INGREDIENTS 

  • 1 lb ground chicken 
  • 1 head cauliflower, riced 
  • 8 oz. mushrooms, sliced 
  • 1 red pepper, thinly sliced 
  • 1 yellow pepper, thinly sliced 
  • 1 tablespoon Garlic powder 
  • 1 packet Taco Seasoning 
  • ½ cup shredded cheese
  • Chopped cilantro 

INSTRUCTIONS 

Add the olive oil to a skillet over medium heat.

Sauté mushrooms until translucent. Then add in the peppers and garlic powder. Sauté until veggies are cooking through. Transfer to plate. 

Add the ground chicken to the skillet and cook while breaking up into small pieces until the chicken is cooked through. Season the chicken with salt and pepper.

Add the cauliflower rice to the skillet with the cooked ground chicken. Stir to mix well. 

Bring to a simmer and then add the taco seasoning 

while stirring add ⅔ cup water. Simmer until the sauce is thickened, taste for seasonings. Add the cheese, stirring until melted. 

Serve with cilantro. 

Healthy, Recipes

Asian Cauliflower Bowl

Quick and easy, this Asian cauliflower rice bowl is made with ground turkey, veggies and liquid amino for a healthy, low carb meal.

Cauliflower rice for the win…again. I just love how it soaks up all the flavor and gives you that full feeling with less calories! Make them for lunch or dinner-they’re low carb, flavorful and nutritious!

Ingredients

  • 1 pound ground Turkey 
  • 3 cups riced cauliflower
  • 2 cups mushrooms, sliced
  • 1 cup green pepper, diced
  • ½ onion, diced 
  • 1 Tbsp minced ginger
  • 3 cloves garlic, minced
  • ½ tsp dried red pepper flakes
  • 2 tbsp rice vinegar
  • 3 Tbsp Liquid Aminos 
  • 1 Tbsp sesame seed oil 
  • 1 tsp ginger, minced

Instructions

In a large skillet, Add onion and green peppers to the skillet. Keep the skillet on medium heat, stirring often until the veggies are cooked to desired tenderness. Season with red pepper flakes, salt & pepper. Remove from the skillet. 

Add the ginger, garlic and cauliflower rice and rice vinegar to the same skillet. Stir and cook for about 5 minutes. Remove from the skillet. 

Swirl the sesame seed oil in the skillet, brown the turkey on medium heat, pour liquid aminos over as you cook the meat. Continue until cooked. 

Mix all ingredients together.

Healthy, Recipes

KETO Cauliflower Stuffed Peppers

There’s something about the smell of stuffed peppers that gets me every time. It’s the best of simple ingredients–fresh beef, onions, tomatoes, cheese and seasonings that come together in their own little portable, edible bowls. 

In this recipe, I slashed the calories and carbs of traditional stuffed peppers by swapping white rice for cauliflower “rice.” 

INGREDIENTS

  • 1 head cauliflower, riced 
  • 2 tbsp. extra-virgin olive oil, plus more for drizzling
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 pint sliced mushrooms 
  • 1 lb. ground Italian sausage 
  • 1 (14.5-oz.) can diced tomatoes
  • 1 (8 oz.) can tomato sauce 
  • 1 1/2 tsp. dried Italian seasoning 
  • 1 ½ tsp. Garlic powder
  • Kosher salt
  • Freshly ground black pepper
  • 4 bell peppers, tops and cores removed
  • 1 cup. shredded Mozzarella cheese
  • 2 tbsp. beef broth 

INSTRUCTIONS 

Preheat the oven to 400°

In a large skillet over medium heat, heat oil. Add ground sausage and cook, breaking up meat with a wooden spoon, until no longer pink, 6 minutes. Drain fat.

Place cooked meat aside. 

In the same skillet, cook onion and mushrooms  until soft, about 5 minutes.

Stir in garlic and cook until fragrant, about 1 minute more. 

Cut the cauliflower into large chunks and place in a food processor. 

Add to the skillet with other veggies and sauté for 5-8 minutes. 

Return sausage to skillet, and stir in diced tomatoes and tomato sauce. Season with Italian seasoning, garlic powder, salt, and pepper. 

Let simmer until liquid has reduced slightly, about 5 minutes.

Place peppers cut side-up in a 9″-x-13″ baking dish and drizzle with oil. Spoon sausage mixture into each pepper and top with cheese.

Pour the beef broth into the bottom of the dish, then cover the baking dish with foil.

Bake until peppers are tender, about 35 minutes. Uncover and bake until the cheese is bubbly, 10 minutes more.

Healthy, Recipes

Taco Cauliflower Rice Casserole

The BEST Keto Taco Casserole is here!

This Keto Taco Casserole is loaded with cheesy taco goodness without any of the carbs. This low carb friendly dish really hits the spot.

I’m a big fan of casseroles because they allow for easy cleanup, and are great for meal prep. This keto taco casserole is sure to be a regular on your meal plan!

INGREDIENTS

  • 1 tablespoons olive oil
  • 6 cups cauliflower rice
  • 2 cloves garlic minced
  • ½ onion, chopped
  • 1 1/2 lb ground beef
  • homemade taco seasoning, two tablespoons store brought
  • ¼ cup water
  • 14 oz canned diced tomatoes
  • 1 cup canned black beans drained and rinsed
  • 1 cup shredded cheddar cheese
  • 1 tbsp chopped cilantro leaves
  • 2 limes sliced into wedges

HOMEMADE TACO SEASONING

  • 1 tablespoons chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoon ground cumin
  • 1 teaspoon table salt
  • 1 teaspoon ground black pepper

INSTRUCTIONS

To make the homemade taco seasoning, add all ingredients to a small bowl and whisk until evenly mixed. Set aside. 

Add oil to a large pan or skillet and bring to medium-high heat. 

Add in cauliflower rice. 

Cook, stirring occasionally, until tender. Drain and place cauliflower into a bowl to set aside.

In the same pan, add garlic, onion, ground beef and bring to medium-high heat. 

Cook until ground beef has browned, crumbling the ground beef as you cook it. Drain out excess fat.

Sprinkle taco seasoning across ground beef. 

Stir in the black beans. 

Add ¼ cup water and diced tomatoes (including the liquid). Stir and cook on medium heat until everything is evenly mixed and the sauce has thickened.

Add the cauliflower rice back in and mix with the taco meat, cooking for a few minutes on medium heat. Drain any liquid from the pan. 

Add taco cauliflower rice into a 9 x 12 inch casserole pan. Sprinkle cheese across the surface. 

Bake in the oven at 350F for about 10 minutes or until the cheese is melted.

Garnish with cilantro. 

Serve with lime wedges.

Healthy, Recipes

Cabbage Roll Casserole

This Cabbage Roll Casserole Recipe makes dinner easy, delicious, and keto friendly. It’s the perfect all-in-one meal to satisfy any comfort food craving. Another great thing about this cabbage roll casserole is that it can be prepared the night before and then simply baked before serving. This makes it the perfect meal for guests and busy weeknights! 

Feel free to switch out the turkey for ground beef, cheddar instead of mozzarella or rice instead of cauliflower. This recipe can be customized to whatever you want! 

Ingredients

  • 1 tablespoon Olive Oil
  • 4 cloves Garlic (minced)
  • 1 small yellow onion, chopped
  • 1 pound Ground Turkey
  • 1 pound Ground Mild Italian Turkey
  • 1 ½ teaspoon Sea salt
  • ½  teaspoon Black pepper
  • ½ teaspoon Garlic powder
  • 2 tablespoon Italian seasoning
  • 1 medium head Cauliflower (riced; about 4 cups)
  • 3/4 medium head Cabbage (chopped/shredded; about 6 cups)
  • 3 cup Marinara sauce
  • 3 cup Mozzarella cheese, shredded

Instructions

Heat the oil in a large saute pan over medium heat. Add the onion and garlic and cook for up to a minute, until fragrant.

Increase heat to medium-high. Add the ground meat. Season with seasonings.

Cook, breaking apart with a spatula, until browned, about 10 minutes. Drain if needed.

Meanwhile, preheat the oven to 350 degrees F.

In a 9×13 baking dish, stir together the rice cauliflower, and chopped cabbage. 

When the ground turkey is cooked through, stir in marinara sauce and pour over cabbage and cauliflower rice. Fold in 2 ½ cups cheese, save the remaining cheese for topping. 

Bake for about 30 minutes, until the cabbage is crisp-tender.

Top with shredded mozzarella. Continue baking for about 15 minutes, until the cheese is golden brown and the cabbage is completely cooked through.

Recipes, Soups

Keto Friendly Stuffed Pepper Soup

This Keto Friendly soup is made with basic ingredients like ground sausage, peppers, tomatoes and cauliflower rice. It’s a delicious soup everyone will love!

Keto stuffed pepper soup is packed with veggies and flavor plus it’s ready in 30 minutes! 

When you’re craving stuffed peppers but don’t want all the work of making them, this easy stuffed pepper soup recipe is your answer! It’s hearty, full of vegetables, and a cozy meal for cool nights.

Ingredients

  • 1 tbsp Olive oil
  • 1 medium yellow onion, diced
  • 2 cloves Garlic (minced)
  • 1 lb Ground Italian sausage 
  • 3 medium Bell peppers (diced)
  • 1 14.5-oz cans Diced tomatoes with green chiles (with liquid, do not drain)
  • 1 14.5-oz cans Diced tomatoes with basil, oregano & garlic (with liquid, do not drain)
  • 1 29-oz can Tomato sauce
  • 4 cups Beef broth
  • 1 tbsp Italian seasoning
  • 1 tsp paprika
  • 1 tsp red pepper flakes
  • ¼ cup red wine such as Scout and Cellar Bookbinder Apprentice Red Wine
  • 1 tbsp sugar
  • Salt & Pepper to taste
  • 12 oz Cauliflower rice (fresh or frozen) or white rice

Instructions

Heat olive oil in a dutch oven over medium-high heat, until shimmering. 

Add the ground beef. Cook, breaking up with a spatula, for 8-10 minutes, until browned. Remove meat from the pot, adn set aside. 

Wipe the pot with a paper towel and add olive oil. 

Add the onion and minced garlic and saute for about a minute, until fragrant. Then add the paprika and red pepper flakes, stir and saute for another minute. 

Add the bell peppers and saute for about a minute, until fragrant.

Add sausage, diced tomatoes, tomato sauce, broth and Italian seasoning. Bring to a boil.

Add the red wine and sugar, stirt. 

Reduce heat and simmer for about 10-15 minutes, until the peppers are tender.

Add the cauliflower rice. Cook for 3-4 minutes, until cauliflower rice is tender.

Add salt and pepper to taste.

On the Side, Recipes

Cauliflower Stuffing

Here’s a healthier stuffing for those of you looking to cut out some carbs this Thanksgiving!

It has all the stuffing flavors just instead of bread, I used cauliflower!

Cauliflower has stood in for carbs plenty of other times, so why not with stuffing? Of course you need to like roasted cauliflower to enjoy it, but it still has all the things you want in great stuffing.

It has the same spices and delicious add-ins that you’d expect, it’s nice and soft, and it totally has that comfort food factor. It’s actually so easy to make that I will definitely make it outside of the holiday season. Believe it or not, it’s simple enough even for a busy weeknight.

Ingredients

  • 1 Head of Cauliflower
  • Olive Oil 
  • 1/4 Cup Unsalted Butter unsalted
  • 1 Lb Breakfast Sausage casings removed
  • 1 Large Onion finely chopped
  • 4 Cloves Garlic, chopped
  • 1 Fennel Bulb finely chopped
  • 4 Celery Stalks finely chopped
  • 1/2 Cup White Wine dry
  • 1/4 Cup Fresh Parsley finely chopped
  • 1 Tablespoon Sage finely chopped
  • 1 Tablespoon Thyme finely chopped
  • 2 1/2 Teaspoons Kosher Salt
  • 1/2 Teaspoon Pepper
  • ½ cup Grated Fontinella cheese or Parmesan cheese 

Instructions

Preheat the oven to 350 F.

Chop cauliflower into florets and place on a baking sheet. Drizzle with olive oil and a sprinkle of salt and pepper. 

Bake in the oven for 25 minutes, or until the cauliflower softens and begins to brown slightly.

While the cauliflower bakes, cook the sausage.

Add the sausage to a large skillet. 

Break up the sausage with a wooden spoon as it cooks. Cook until no longer pink. 

Place sausage on a paper towel-lined plate.

Wipe the skillet out with a paper towel but leave some of the grease and bits. 

Add butter to the skillet and melt, stirring constantly so it doesn’t brown. 

Add chopped onions, garlic, fennel, and celery. Sprinkle it with salt and  pepper. Cook in butter until they’re soft and lightly browned (around 10 minutes). 

Add wine to skillet and bring to a boil. 

Cook until no wine is left — about 5 minutes. 

Add cheese, parsley, sage, thyme, salt and pepper. Stir to combine.

In a casserole dish, combine sausage, cauliflower, and veggies and stir to combine. 

Place them in the preheated oven for 10 minutes. If you want the tops a little crispy, turn the broiler on for 5 minutes.

Recipes

Creamy Garlic Parmesan Cauliflower Mash

Creamy Garlic Parmesan Cauliflower Mash

This Cauliflower mash recipe is an easy way to cut down on carbs without sacrificing flavor. I mean, what’s the point in eating something at all if it doesn’t taste good, right?

In my opinion, food should be all about balance, so this recipe is a great way to cut out the carbs from regular mashed potatoes, but keep all the amazing flavor. And if you really want to be healthy, the cheese is totally optional. Either way, you’re going to love this tasty Cauliflower Mash recipe!

And Cauliflower mash is actually so easy to make. It’s basically the same process as making mashed potatoes, but with cauliflower instead! Boil the cauliflower, blend it into a creamy consistency, then add in the extras. 

You can use a food processor or blender and pulse until smooth. (Or smash by hand!)

Ingredients

  • 1 Large Head Cauliflower leaves removed and broken into large florets
  • 4-6 Garlic Cloves finely chopped and divided
  • 2 cups Chicken or vegetable broth
  • 4 cups Water
  • 4 tablespoons butter
  • ¼ cup Parmesan cheese, grated 
  • ¼ cup cup milk
  • 1 teaspoon Chopped Thyme 
  • 1 teaspoon Chopped Rosemary 
  • Salt and pepper, to taste

Instructions

Place the cauliflower florets in a large pot and cover with broth and water.

Add in half of the garlic and a good pinch of salt and pepper. 

Bring to a boil, then reduce the heat and simmer for 15-18 minutes, or until cauliflower is fork-tender.

Using a colander, strain the cooked cauliflower and place it into a food processor. 

Add in the remaining garlic, herbs, grated cheese and butter. As the food processor is processing, slowly add in the milk. 

Process until smoothly pureed.

Taste and adjust the seasoning if needed.

Sprinkle with fresh chopped herbs.

Enjoy!

Tip: The cauliflower is not covered fully by the water and broth, this way it will get steamed. 

Cauliflower Mash is a great side with Steak and a glass of Scout and Cellar The Resident Zinfandel!

www.scoutandcellar.com/whiskawaykitchen