Healthy, Recipes

KETO Cheesy Broccoli & Chicken Casserole

This Keto Cheesy Broccoli & Chicken Casserole recipe is super easy to throw together. It’s rich, cheesy, and a quick dinner or make ahead weeknight meal!

I love making casserole at the beginning of the week so I can have them all week long for lunches. This keto friendly casserole is comforting and simple to make. It’s creamy, topped with cheese and filled with perfectly seasoned chicken and broccoli. You can have this casserole on your dinner table in under 30 minutes.

Ingredients

  • 1 pound of Broccoli, cut into florets
  • 1 pound boneless chicken, diced
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 1 cup Half and Half  or Heavy Cream
  • 1 tablespoon of Dijon Mustard
  • 1 teaspoon of Garlic Powder
  • ½ teaspoon of Salt
  • ¼ teaspoon of Pepper, ground
  • 1/2 cup parmesan cheese
  • 1 cup mozzarella cheese plus 1/2 cup more
  • 1 cup Cheddar Cheese, shredded

Instructions

Preheat your oven to 350F.

Preheat oil in an oven safe skillet. Add diced chicken and cook it until golden brown.

Add broccoli florets, onion and garlic to the skillet and sauté.

In a medium sized bowl, combine cream, mozzarella and cheddar cheeses, mustard, and garlic and salt & pepper. Pour into the skillet, stir to combine. 

Top with the shredded parmesan cheese.

Bake in the oven for ten minutes, pull out of oven, sprinkle remaining mozzarella cheese and continue cooking for ten more minutes, until warmed through and the cheese has browned.

Serve immediately.

Healthy, Recipes

KETO Taco Skillet

Perfect for Taco Tuesday!

This KETO Taco Skillet is everything you love about tacos but KETO friendly and cooked in one skillet!

I love creating recipes like this because there’s so many ways you can customize it to what you love. I used lean ground beef but you can use ground chicken or even turkey. For the veggies, you can easily switch any of them out like mushrooms instead of zucchini. The options are endless!

Ingredients 

  • 1 pound lean ground beef
  • 1 large yellow onion, diced
  • 1 bell pepper, diced
  • 1 can diced tomatoes with green chilis
  • 2 large zucchini, chopped
  • taco seasoning packet
  • 1 ½ cup shredded cheddar and jack cheese
  • Cilantro, to garnish

Instructions

Preheat the oven to 350 degrees F. 

In a large pan, crumble and brown ground beef.

Drain excess fat, wipe skillet clean and set meat aside.

Add zucchini and cook for 2 minutes. 

Add onions, garlic and peppers, and cook until through.

Add the taco seasoning, and stir in one tablespoon water to evenly coat mixture (the liquid from the tomatoes will help). 

Add the canned tomatoes with the juices and stir. 

Mix well.

Cover with shredded cheese and place in the oven until the cheese is melted and bubbling. 

Sprinkle with cilantro. 

Serve alone, over a bed of lettuce, rice, or in a taco or burrito.

Healthy, Recipes

KETO-Friendly Cajun Parmesan Salmon

This Keto Cajun Parmesan Salmon Recipe is perfectly seasoned pan seared filets smothered in an unbelievably delicious honey lemon garlic sauce.

This Keto friendly meal takes only a few minutes of prep time and comes together in less than 30 minutes, start to finish. It’s the perfect low carb dinner for those hectic weeknights or even a gourmet weekend! Bonus points that it’s an one pan meal, so clean up is a snap.

I recommend getting a good piece of fresh wild caught salmon if you can. Frozen filets are fine too but they do tend to release that funny white liquid when they are cooked. It won’t affect the taste of your dinner, it just doesn’t look as pretty. I also recommend getting filets that are at least an inch in thickness, so that they cook more evenly and stay juicy and tender. 

I served my salmon over sauteed zucchini noodles to keep it low carb but you can always serve it over the pasta or rice. 

INGREDIENTS

  • 1 tbsp. extra-virgin olive oil
  • 4 (4-oz.) fillets salmon (preferably wild)
  • 2 tsp. Tony’s Chachere’s Cajun seasoning, divided
  • Freshly ground black pepper
  • 2 tbsp. butter
  • 3 cloves garlic, minced
  • 1/3 c. low-sodium chicken or vegetable broth
  • Juice of 1 lemon
  • 1 tbsp. honey
  • 1 tbsp. freshly chopped parsley, plus more for garnish
  • 2 tbsp. freshly grated Parmesan
  • Lemon slices, for serving

INSTRUCTIONS

In a large skillet over medium-high heat, heat oil.
Season salmon with 1 teaspoon Cajun seasoning and pepper, then add to the skillet skin-side up. 

Cook salmon until deeply golden, about 6 minutes, then flip and cook 2 minutes more. 

Transfer to a plate.

Add butter and garlic to the skillet. 

When butter has melted, stir in broth, lemon juice, honey, remaining teaspoon Cajun seasoning, parsley, and Parmesan. Bring mixture to a simmer.

Reduce heat to medium and add salmon back to skillet. 

Simmer until sauce has reduced and salmon is cooked through, 3 to 4 minutes more.

Add lemon slices to the skillet and serve.

Healthy, Recipes

Keto Cajun Chicken Alfredo

This Keto Cajun Chicken Alfredo was inspired by Leah Chase, also known as the Queen of Creole.

This Keto Cajun Chicken Alfredo is creamy and delicious plus it comes together in just minutes. 

This one pot meal is loaded with chicken and sausage, heavy cream and lots of Parmesan cheese, not to mention lots of Cajun seasoning.

Served over your choice of noodles and you have the perfect week day dinner in less than 30 minutes! I used spaghetti squash noodles to make this dish an easy, low carb, gluten free and keto friendly!

This recipe was inspired by Leah Chase, the Queen of Creole. 

She was the executive chef and co-owner of the Dooky Chase’s Restaurant in New Orleans, one of the most historic restaurants in America. Not only was she a chef, co-owner and cookbook author, she also was a public servant. 

When African Americans were denied a seat in New Orleans restaurants in the ‘50s and ‘60s, she cooked for them and fed meals to civil rights workers on the frontlines. Chase died in June 2019, but Dooky’s continues to be a stomping ground for regulars, and tourists. 

Did you know Princess Tiana, the waitress who wanted to own a restaurant in Disney’s “The Princess and the Frog,” was based on Mrs. Chase. It was the first African-American princess in a Disney movie.

Cajun food lovers- here’s what you’ll need for this easy one pot meal!

Cajun Seasoning- my best friend, Christine, a.k.a the Cajun Queen introduced me to Tony’s Chachere’s Cajun seasoning when we lived together. I always have some in my pantry! It is my go-to Cajun seasoning!

Unsalted Butter- I always use unsalted butter, it’s much easier to control the salt level in my dishes. Since our seasoning blend already has salt in it and the Parmesan cheese is naturally salty. This dish doesn’t need any more salt.

Chicken breast or thighs- I personally love thighs but you can use breast too. 

Andouille Sausage- It’s a pretty spicy sausage. It is made from smoked pork and it makes perfect sense with cajun spices!

Fresh Garlic- Garlic is a must in any Alfredo sauce. 

Chicken broth- This thins out the sauce and adds a lot of flavor.

Heavy whipping cream- This is what makes this keto cajun chicken alfredo sauce rich and creamy!

Parmesan cheese- Use freshly grated Parmesan cheese because pre-shredded cheese usually has added ingredients which help prevent the shredded cheese from naturally sticking together.

Hot Sauce- I love giving an extra kick to my dishes and that is exactly why I add a dash of hot sauce right at the end.

Fresh parsley– A little parsley adds some color to this quite orange-ish yellow dish, plus it adds some freshness and lightness!

Ingredients

  • 1 1/2 tablespoon Tony’s Chachere’s Cajun seasoning
  • 4 tablespoon unsalted butter, divided
  • 1.25 pounds boneless skinless chicken breast or thighs
  • 2 Andouille sausage links, sliced
  • 5 cloves fresh garlic, minced
  • 1 cup chicken broth
  • 1 cup heavy whipping cream
  • Dash of hot sauce
  • handful of fresh minced parsley, divided (save some for garnish)
  • 1 cup parmesan cheese, shredded (save some for garnish)
  • Noodles or noodle replacement of choice to serve (I used spaghetti squash)

Instructions

To start, season your chicken breasts liberally with your Cajun seasoning blend. 

Heat a cast iron skillet over medium heat, and melt 2 tablespoon of butter. 

Sear your chicken and sausage over medium high heat, until it’s cooked thru and reaches an internal temperature of 165F. Once cooked thru, remove from the skillet and set aside. Don’t drain or remove any of the drippings.

Reduce the heat to medium, and add 2 more tablespoon of butter of it to your cast iron. Add in your minced garlic, and cook until fragrant, about 30 seconds. Being careful not to let your garlic burn.

Whisk in chicken broth, heavy whipping cream and a dash of hot sauce.

Stir in your parsley, and parmesan cheese. Sprinkle in more Cajun seasoning to taste. Cook until your cheese has melted. 

Cut your chicken into pieces, and add chicken and sausage to the skillet. 

Serve over noodles of choice. I used Spaghetti squash to get it low carb.

Garnish with more parsley and parmesan cheese. Serve and enjoy!

Early Riser, Healthy, Recipes

Keto Friendly Breakfast Casserole

Keto Friendly Bacon, Egg, and Spinach Breakfast Frittata Casserole is the perfect quick and easy make-ahead, meal-prep breakfast that is sure to please any crowd!

I love making frittatas; combining a bunch of ingredients that pair well together, whisking in eggs and then throwing in the oven to bake. This recipe is basically a LARGE frittata that is perfect to serve at any family gathering or brunch! It is also great to make on the weekend for meal prep! Then portion out your breakfast for the week and you just like that, breakfast is all taken care of!

This recipe is highly customizable, so you can change out the type of cheese, peppers and even the bacon.  You can make whatever combination you like, maybe sausage or ham instead of bacon. Simply use what you have on hand to make it easy!

Just follow these easy steps!

  1. Sauté the veggies and spinach.
  2. Preheat the oven to 350 degrees. 
  3. Create the first layer by adding the sautéed spinach and veggies to the bottom of a baking dish.
  4. Whisk the eggs and egg whites in a small bowl
  5. Pour over the veggies. 
  6. Sprinkle cooked, crumbled bacon and shredded cheese over the top. 
  7. Bake for 25 minutes.

Ingredients

  • 2 eggs
  • 1 1/2 cups egg whites – You can use 8-10 eggs if you don’t want to use egg whites.
  • 2-3 cups fresh spinach, roughly chopped
  • 6 slices bacon cooked and crumbled
  • 1 cup sliced mushrooms
  • 2 cloves garlic, minced
  • 1/2 cup chopped red onion
  • 1/2 chopped green pepper
  • 1/2 chopped red pepper
  • 1 1/4 cup shredded cheddar cheese
  • salt and pepper to taste

Instructions

Preheat the oven to 350 degrees. 

Spray a 9×13 baking dish with cooking spray.

Place a skillet on medium-high heat. Add the chopped veggies (excluding the spinach) to the pan. Sautee for a few minutes until the veggies are soft.

Add spinach to the pan, and saute until slightly wilted. 

Add the veggies and spinach to the bottom of the baking dish. Spread the veggies throughout the dish.

Whisk the egg whites and eggs in a small bowl. Season with salt and pepper. 

Pour the egg mixture over the veggies.

Create an additional layer by adding the crumbled bacon and shredded cheese.

Bake for 20-30 minutes.

Remove from the oven. Allow to cool before serving

Healthy, Recipes

Keto Meatball Casserole

Juicy, flavorful meatballs cooked until golden and then covered with tomato sauce and cheese.

If you are looking for a new dinner this Keto Meatball Casserole should be it. 

I love this keto friendly meatball casserole because it’s really simple to make and delicious.  It’s also great for meal prep!

I took my grandparent’s meatball recipe, made a couple of changes to make these keto/low carb meatballs. They make epic leftovers… so great for meal prepping! 

The Meat

My personal favorite meat combo when it comes to meatballs is a fifty-fifty of ground beef and Italian sausage. 

The Breadcrumbs

As you know, meatballs traditionally call for breadcrumbs for the binder. It’s purpose is to add moisture and keep the proteins in the meat from shrinking and becoming tough. I used crushed pork rinds! They work surprisingly well in lieu of breadcrumbs and they really play up the flavors.

To Pan-fry or to bake?

This is a great debate between Italian cooks – whether meatballs should be baked or pan fried. 

I grew up watching my grandmother, Meme pan-fry her meatballs. So in this house, we pan fry! Pan frying meatballs produces superior caramelization and a flavorful outer crust. You really do get the best flavor. 

Having said that, you can definitely bake up these too. 

The Sauce

Nothing fancy here, just simple and delicious! One can of crushed tomatoes and ¼ cup of red wine, I recommend Scout & Cellar Gallivant Cabernet Sauvignon

The Cheese

You choose the shredded cheese… Mozzarella, Provolone, Monterrey Jack, Cheddar… I personally like a combination of Mozzarella and Provolone. 

Serve warm on top of zucchini noodles or your with a side of your favorite vegetable. 

Ingredients

Meatball Ingredients:

  • 1 lb. ground beef
  • 1 lb. Italian sausage
  • 1 cup shredded mozzarella
  • ⅓ cup grated or shredded parmesan
  • 2/3 cup crushed pork rinds
  • 1 egg
  • 2 cloves garlic, minced
  • 2 tsp dried minced onion
  • 2 tsp dried minced garlic
  • 2 tsp dried Italian seasoning
  • 1 tsp Salt and Pepper

Casserole Ingredients:

Instructions 

Preheat the oven to 400 degrees. 

Combine all the ingredients for the meatballs and mix thoroughly. 

Make about 24 meatballs

Heat an oven safe skillet over medium heat. (I used my cast iron skillet)

Drizzle one tablespoon in the skillet. 

Place meatballs into the skillet and cook for two-three minutes, then flip and cook for another 2 minutes. 

Place the skillet into the preheated oven and bake for ten minutes. 

Carefully remove the skillet from the oven, pour the crushed tomatoes and wine over the meatballs. Return the skillet to the oven and bake for another ten minutes. 

Once the sauce is bubbling, sprinkle the cheese over the top and bake for an additional 8 minutes until the cheese is melted. 

Optional: I broiled for 3-4 minutes at the end to toast the cheese. Watch it carefully if you put it under the broiler. The cheese can burn easily.

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.

Recipes, Soups

Keto Friendly Taco Soup

Warm, cozy, easy winter soup that is rich with delicious Mexican flavors. 

This soup is the perfect way to enjoy tacos without the added carbs! 

I’m all about quick and easy one-bowl meals this time of year and this taco soup is at the top of the list. It’s made with my favorite taco ingredients and loaded with mildly spicy & zesty flavors that will keep you coming back for more.

It comes together quickly, with simple ingredients, and minimal effort. You will have a delicious dinner on the table in less than 30 minutes. Oh and this meal is totally affordable… you can get everything for under $20. 

Looking for a wine pairing?

Scout & Cellar 2019 ETNICO CHARDONNAY will pair beautifully with this spicy and zest soup. ETNICO Chardonnay is bright and refreshing with lemon zest, underripe pear, and a touch of pineapple balanced by white flowers and a hint of herbs with a zesty texture.

Ingredients

  • 1 lb ground beef 
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2-3 cloves garlic, minced
  • 1 bell pepper, diced (I used red but green works good too)
  • 1 (10 oz) can diced tomatoes 
  • 8 oz cream cheese (I used low fat and cut into fours, it helps it melt faster)
  • 1 Taco seasoning packet
  • Zest and juice of one medium sized lime
  • Salt and pepper to taste
  • 2 cups beef broth

Optional toppings:

sliced avocado, sour cream, shredded cheese, freshly minced cilantro, jalapeno, and a drizzle of lime

Instructions

Add olive oil to a large pot, brown beef, remove meat from pot and discard liquid. 

In the same pot, saute onion, and garlic over medium-high heat for 7-8 minutes.

Add the bell pepper, diced tomatoes and saute until pepper and tomatoes are soft and tender.

Add the lime zest taco seasoning packet and stir to combine. 

Add lime juice and cream cheese, until cream cheese is melted and mixed through.

Add beef back to the pot and stir to combine. 

Pour in beef broth and reduce heat to low-medium. 

Simmer for 15-20 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

Blogs, Recipes

DELICIOUS RATATOUILLE

It’s ratatouille season! 

Ratatouille is a classic summer French style stew, it’s fun to say and even has an adorable Disney movie named after it!

Ratatouille is packed with summer vegetables: tomatoes, eggplant, zucchini and bell peppers and it’s pretty easy to make!

With a little imagination, there are endless ways to serve ratatouille. For Sunday dinner, toss it with pasta or alongside grilled chicken or fish. Or for an easy weeknight dinner, serve with a dollop of goat cheese or with a fried egg on top. It’s even tasty straight from the fridge as a snack (it’s delicious cold)! Seriously the possibilities are limitless! 

For the tomatoes, I love the brand Pomi! They only have one ingredient: TOMATOES! You can find Pomi chopped tomatoes in the canned vegetable aisle. Pomi is usually on the top shelf. 

Looking for wine to pair with Ratatouille? Scout & Cellar 2018 VEINTE MALBEC, Lush and fruit-forward with blueberry, black plum and wildberry jam balanced by mocha on a fresh, well-structured frame with round tannins and a lingering finish. DELICIOUS!

INGREDIENTS

  • 26.46 oz Pomi Chopped Tomatoes
  • 14.5 oz Diced Tomatoes, drained
  • 1 medium eggplant, diced into cubes
  • 1 large red, orange, or yellow bell pepper, cut into ¾ squares
  • 2 medium zucchini , diced into ½-inch cubes
  • 5 tablespoons + 1 teaspoon extra-virgin olive oil, divided
  • ¾ teaspoon fine sea salt, divided, more to taste
  • 1 medium yellow onion, chopped
  • 4 cloves garlic, pressed or minced
  • ¼ cup chopped fresh basil
  • ¼ teaspoon red pepper flakes, more or less to taste
  • ¼ teaspoon dried oregano
  • Freshly ground black pepper, to taste

INSTRUCTIONS

Preheat the oven to 425 degrees Fahrenheit 

Line two large, rimmed baking sheets with parchment paper for easy clean-up, if desired.

On one baking sheet, toss the diced eggplant with 2 tablespoons of the olive oil until lightly coated. Arrange the eggplant in a single layer across the pan, sprinkle with ¼ teaspoon of the salt, and set aside.

On the other baking sheet, toss the bell pepper, and zucchini 1 tablespoon of olive oil and ¼ teaspoon salt. Arrange the vegetables in a single layer. 

Place the eggplant pan on the middle rack and the other vegetables on the top rack. Set the timer for 15 minutes.

Meanwhile, warm 2 tablespoons of the olive oil in a large Dutch oven or soup pot over medium heat. 

Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is tender and caramelizing on the edges, about 8 to 10 minutes.

Add the garlic, stir, and cook until fragrant, about 30 seconds. 

Add the tomatoes, and use a wooden spoon to stir any browned bits stuck to the bottom of the pan into the mixture. Reduce the heat to medium-low, or as necessary to maintain a gentle simmer.

Once 15 minutes are up, remove both pans from the oven, stir, and redistribute the contents of each evenly across the pans. This time, place the eggplant on the top rack and other vegetables on the middle rack.

Bake until the eggplant is nice and golden on the edges, about 10 more minutes (the eggplant will be done sooner than the rest). Remove the eggplant from the oven, and carefully stir the eggplant into the simmering tomato sauce.

Let the zucchini and bell pepper pan continue to bake until the peppers are caramelized, about 5 to 10 more minutes. Then, transfer the contents of the pan into the simmering sauce. Continue simmering for 5 more minutes to give the flavors time to combine.

Remove the pot from the heat. Stir in 1 teaspoon olive oil, the fresh basil, dried orengo and red pepper flakes. 

Season to taste with additional salt and black pepper.

Serve in bowls, with additional chopped basil, or black pepper on top (all optional). 

Like all stews, this ratatouille’s flavor improves as it cools. It’s even better reheated the next day. Ratatouille keeps well in the refrigerator, covered, for 4 days, or for several months in the freezer.

http://www.scoutandcellar.com/whiskawaykitchen