All recipes are original unless otherwise noted, in which case a link is provided to the source. If I have modified someone else’s recipe, I link to the original and provide my version on this site. I recalculate carb counts, using commonly accepted Internet sources such as Google, MyFitnessPal, etc.
All carb counts are calculated NET, which means I subtract fiber carbs.
Makes four servings. About 8.1 net carbs per serving. Prep time: 15 minutes chopping and measuring. Cook time 20 minutes sauteeing + 40 minutes simmer + 10 minutes sitting time This recipe is low carb, gluten free, dairy free, and paleo, and can be part of a low iodine diet if you use iodine-free salt and serve over cauliflower.
I am writing fast because I can’t wait to share this with you! This lovely curry can be as spicy — or not — as you want it. Like all Indian-influenced cooking, it benefits from cooking the spices in order and giving it the time to unfold.
Ingredients
4-5 boneless/skinless chicken thighs, about 1 pound, sliced, flavored with salt and pepper (1/4 tsp each)
1 pound eggplant (about one medium), peeled and sweated with salt then patted dry and chopped
2 medium leeks, chopped
2 cups fresh chopped tomatoes (best results with three large ripe Roma tomatoes)
2 Tbsp tomato paste
1 – 1.5 cups of chicken or vegetable stock
2 Tbsp butter
4 cloves of garlic, finely chopped
1 Tbsp freshly grated ginger
1 red chilli, chopped fine (use discretion as to how much)
2 tsps of cumin
2 tsps of coriander
1 tsp of garam masala
1 tsp of turmeric
1/2 tsp of mustard seeds
Freshly chopped cilantro as garnish
Instructions
Melt the butter in a large pan over medium heat.
Add the mustard seeds, and heat until they pop.
Add leeks and fry till softened and turning brown, about 10 minutes, deglazing pan with stock if necessary.
Add more butter if necesary, then add the garlic and ginger and chicken thighs and fry until lightly browned, about 10 minutes.
Add the chilli and cook for 2 minutes.
Add cumin, coriander, garam masala, turmeric and tomato paste. Stir until the chicken is evely coated.
Add the eggplant, chopped tomatoes, and stock and stir.
Bring to a boil, reduce heat, cover and simmer until eggplant is softened and sauce has thickened, about 40 minutes. Stir occasionally.
Remove from heat and let sit for about 10 minutes.
Top with chopped cilantro and serve over sauteed kale or cauliflower rice.
Makes six one-cup servings. About 9.3 net carbs per serving. Prep time: 15 minutes. Cooking time: about 40 minutes. Easy dairy free version: just use all olive oil instead of a mix of olive oil and butter, and omit the cream at the end).
I grew up with mushroom soup: My dad was Czech, which meant he shared the European passion for fresh mushrooms straight from the woods. We made our mushroom soups with whatever we happened to pick. If we were “mushroom hunting” close to home, that meant field mushrooms or inky caps (which we called “shaggy manes”). If we went out into the woods somewhere, we brought home paper bags filled with morels or large meaty mushrooms from the boletus family.
But a warning: Our rule was always “When in doubt, throw it out.” Most mushrooms are non-edible, and some are poisonous. You learn mushrooms one at a time, and the only mushrooms you should eat are those you know for a fact to be edible — which, for most of us, means buying them at the grocery store.
The recipe below combines my central European heritage (cream sauce!) with flavorful Mediterranean spices, although it can be enjoyed without the cream. Either way, it is delicious.
Ingredients
6 Tbsp unsalted butter or extra virgin olive oil: We recommend a half and half split.
1 1/4 pounds chopped mushrooms. We recommend a mixture of your favorites, including some highly flavored ones such as cremini, oyster, and shiitake. If you only have button mushrooms, you can add a few dried mushrooms for more flavor.
1/2 pound finely chopped shallots
1 Tbsp tomato paste
2 tsp fresh chopped thyme leaves
1 1/2 tsp ground cumin
1 tsp ground coriander
3/4 tsp ground cinnamon
Pinch of allspice
1 1/2 tsp salt (or to taste)
1 tsp black pepper
5 cups vegetable broth or chicken broth
5 oz baby spinach
1 Tbsp lime juice
1 cup cream (combo of heavy and light cream is good)
Directions
Cook the shallots and mushrooms in two batches. Heat half the butter/oil in a large pot over medium high heat. Add half the mushrooms and half the shallots and cook, stirring occasionally until the liquid has evaporated and the mushrooms are browned. (10 – 12 minutes). Set aside, then repeat the process with the other half of the oil/butter, the mushrooms, and the shallots.
Combine the cooked mushrooms and shallots in the pot. Add the tomato paste, thyme, cumin, coriander, cinnamon, and allspice. Stir, then cook on medium heat until fragrant (about one minute).
Add the vegetable broth, salt, pepper, and lime juice. Stir and bring to a simmer over medium heat and cook for 20 minutes.
Stir in baby spinach, and allow it to wilt, then add the cream and adjust the seasonings.
Net carbs 1.3 per serving (sausage gravy only). Prep and cooking time: 10 – 15 minutes. This recipe makes 2 servings. (Our breakfast included one biscuit, half of the gravy mix, one egg each, and 2 Tbs salsa).
This is a two parter: Start by making a batch of keto soul biscuits. Ideally, you’d make a batch over the weekend, and keep them refrigerated and ready to use throughout the week.
Then whip up the sausage and gravy mix, maybe cook up an egg on the side.
Ingredients
1 Tbsp butter
1/4 pound Italian sausage, crumbled
3/4 cup light cream
1/2 cup water
1/4 – 1/2 tsp xanthan gum
salt and pepper to taste
Directions
Melt butter in a skillet, then add crumbled bits of sausage on medium high heat.
When sausage starts to brown and bits of it start sticking to the pan, turn down heat and deglaze the pan with water, a couple of table spoons at a time. Continue adding just enough water as necessary to keep pan smoothly deglazerd. Cook until sausage is completely done (not pink), about 8 minutes depending on size of sausage bits.
Slowly add cream, about 3/4 cup. Add about 1/4 cup of water.
In a small bowl or glass, mix 1/4 tsp of xanthan gum with 2 tablespoons cold water and stir until it forms a gel. (There may be lumps; just do your best).
Add the gum gel to to gravy and stir in. Stir on low heat and give it a minute to coalesce, then adjust amounts of cream and water to taste and preference for thickness.
Add salt and pepper to taste.
Microwave biscuits til they are warm, then pour gravy over them and serve with an egg on the side.
\Net carbs. About 3 per muffin Prep time: 10 minutes, Cooking time: 30 minutes. I did not invent the idea of using whey protein powder as a substitute for flour: Low carber Gloria Koch did, and her invention has since spawned a flood of recipes from sweet to savory. (Search for “Low Carb Soul Bread” on Google or Facebook to get started.)
This variation, in muffin tins, works as a biscuit, a muffin, or even as a substitute (though not an exact match) for Yorkshire pudding. It works well as the biscuit part of biscuits and sausage gravy. It can be made in a variety of sizes (Larger sizes need more cooking time) and shapes. Regardless, it needs a mold because the mixture itself is too liquid to hold a shape. Hence, muffin tins, muffin top pans, brownie pans, bread loaf pans, are all worth exploring
INGREDIENTS
8 ounces softened cream cheese
3 Tbsp melted butter
2 1/2 Tbsp avocado or olive oil
2 1/2 Tbsp whipping or heavy cream
2 eggs + 1 egg white
1 cup plus 3 Tbsp unflavored whey protein powder
1 1/2 tsp baking powder
1/4 tsp baking soda
1/2 tsp xanthan gum
1/4 tsp cream of tartar
1/2 tsp garlic powder
1/2 tsp salt
Sesame seeds or grated Parmesan cheese to taste
DIRECTIONS
Preheat oven to 325F.
Grease a muffin pan (or other baking pan)
In a large bowl, mix wet ingredients (cream cheese, butter, oil, cream, eggs, and egg white).
In another bowl, whisk the dry ingredients (protein powder, baking powder, xanthan gum, garlic powder, salt, baking soda, and cream of tartar).
Add dry ingredients to the wet ingredients and lightly whisk or blend until just combined.
Fill each muffin mold about 3/4 full. You’ll probably get about 9 muffins, so fill the other cavities with about 1/4 inche of water
Sprinkle tops with toasted sesame seeds and/or Parmesan cheese.
Bake 30 minutes, golden brown on top and firm to the touch. Remove and let cool in pan 15 minutes, then flip out onto a wire rack to cool completely.
Note that cooking times vary according to size of the mold. Thinner portions need less time.
Carb Count
Serves 9 (average muffin size). About 3 net carbs per muffin.
Net carbs. 4.2 per serving of 5 crackers. Prep time: 10 minutes, Cooking time: 20-ish minutes.
I’d been on keto for more than a year when I discovered flaxseed, and, more to the point, flaxseed crackers. And unlike some substitutions, these are better than what I was eating before.
Crackers and cheese have never tasted better.
I was always picky about crackers. To me, most varieties tasted like gluey cardboard — useful only as a cheese delivery device. I stuck to the few brands that I liked.
When I went on keto, one of the treats I missed most was cheese and crackers. To me, a specialty European cheese with crackers and wine is one of the best treats on earth. Having discovered flaxseed (I know, I sound like a commercial — but there are no affiliate links here!), not only can I have my treat back, but the crackers are better than anything I ever bought in a store.
Flaxseed crackers
Ingredients
1 cup flax seed meal (golden or brown)
1⁄3 cup grated Parmesan cheese. (I use a combination of the processed imitation stuff plus some real grated Parmesan.)
1 Tbsp garlic powder
1⁄2 tsp salt
1⁄2 cup water
Vegans: Leaving out the Parmesan cheese still yields a tasty cracker
Experiment with spices and amounts; you can add your selection of any or all of the following (I usually use them all):
1 1/2 Tbsp onion powder
1 tsp paprika
1 Tbsp or more (up to 2 Tbs) sesame seeds
1 Tbsp caraway seeds
1 Tbsp gomashio (sesame salt)
1/8 tsp cayenne pepper
Directions
Pre-heat oven to 400°F.
Mix all dry ingredients, then add water.
Form into a ball of dough and place on a sheet of parchment paper on a cookie sheet.
Press down to form a rectangle, then cover with a second piece of parchment paper or saran wrap. Use a rolling pin to roll the dough.
Make sure the rectangle is evenly thin (about 1/8 of an inch) and straighten the edges: I fold the parchments paper over the dough, and press the dough into the straight crease of the paper to form an edge. Make sure the edges are the same thickness as the rest of the rectangle.
Use a spatula to score the crackers into cracker sized pieces. I usually get about 30 crackers out this recipe.
Bake until the crackers are no longer soft, about 15 minutes. Then flip the whole rectangle and bake on the other side for about another 5 or 10 minutes. (Your oven may vary so check carefully). Then I turn off the oven and, if the crackers look like they need more crisping, I let them cool and dry inside the oven.
Net carbs. 9.5 per serving. Prep time: 15 minutes, not counting marinara sauce. Cooking time: 30 – 60 minutes depending on temperature choice ((not counting marinara sauce, which can be commercial).
This is basically a fish-and-marinara stew with Middle-eastern influenced spices. It is one of my absolute favorite meals, especially when I use fresh-from-the-garden tomatoes for the marinara sauce. I like it best served on a bed of arugula, but you could serve it over zoodles or cauliflower mash.
Regarding temperature: Either slow-cook/low heat or fast cook/high heat works. Slow cook is more traditional in a tagine-style dish like this, but I choose based on what else I might be needing to put in the oven. (The higher temperature and shorter cooking time works well with roasting accompanying vegetables.)
Ingredients
2 six – eight ounce tilapia or swai fillets
1./2 large red bell pepper, sliced
1 small leek, sliced
1 small zucchini, sliced (optional)
1/2 jalapeno pepper, seeded (can be omitted, or leave seeds in for more heat)
1 medium tomato, sliced
2 tsp paprika
1 chicken boullion cube, smashed
1/4 tsp cayenne pepper(adjust to your preference); heat lovers can add 1/4 j- 1/2 jalapeno pepper.
1/2 tsp ground coriander
1/4 tsp ground cinnamon
1/4 cup olive oil
1/4 cup water
a few sprigs of chopped parsley, dill, tarragon, or sage (combine to your taste)
1/4 cup feta cheese
1/3 tsp ground cloves
1 cup marinara sauce (Commercial or your own, made from fresh tomatoes. Flavor with herbs like oregano, thyme, plus a little garlic and ground cinnamon)
Your choice of spiralized vegetables (zucchini works well with this dish; about 1/2 zucchini per person, if you didn’t use it in the sauce) or a bed of arugula lettuce.
Directions
Preheat oven to 200 or 425 (see cooking times, below).
Pour a thin layer of olive oil on the bottom of a glass baking dish.
Combine the dry spices (paprika, bouillon cube, cayenne, coriander, and cinnamon) with the water and the remainder of the olive oil.
Spread the spice mix over the fish.
Arrange the peppers, leeks, zucchinis (if using) and tomatoes in layers on the bottom of the dish.
Put the fish on top of the the peppers, leeks, and tomatoes.
Cover with about 1 cup cup of marinara sauce (more, if you like)
Sprinkle with fresh herbs (parsley, dill, tarragon, sage).
Cover with lid or foil and bake for about 1 hour at 200 or 30 minutes at 425 — in either case, until fish flakes.
While the fish is baking, sauté the spiralized vegetable noodles in a combination of olive oil and butter.
Serve the fish over spiralized vegetable noodles. Top with bits of feta cheese and more fresh dill or parsley.
Carbs
Carb count includes zucchini in sauce, but does not include the bed of vegetables/lettuce you might put the sauce on, which is optional.
Approximately 3.4 g net carbs. About 10 minutes prep time and 50 – 60 minutes bake time.
Too good to be true?
Will they turn out well or won’t they?
Skepticism. That’s my usual response to keto recipes substituting for favorite non-keto baked goods. A fair number of recipes I’ve tried have been a bit disappointing — quite frankly, they taste just close enough to the real thing to remind me how much I used to like it. But some substitutes hit the mark. This is one of those.
Here’s the original recipe, found on one of my favorite keto sites. As usual, I changed it up a bit to try to solve some problems other testers had with it: I add coconut flour and I use whole eggs, not just egg whites. And I used salt and caraway seed as a topping rather than sesame seed, but toppings are a free-for-all zone, so follow your taste buds.
These rolls have the texture, density and taste of a whole grain bread. I’m not a big fan of the taste of psyllium husk, but the small amount here doesn’t overwhelm the flavor. These rolls can be used as burger buns (although you’d have to divide the dough into only six portions rather than eight for them to be big enough). You can also make them long and thin so they’ll work as hot dog buns, in which case, I’d probably take 5 minutes off the cooking time.
Slippery slope alert: The buns are low in net carbs, but they do have quite a bit of fiber (see nutrition information, below). So if you count whole carbs, having one of these means the rest of your daily intake has to be super strict. I count net carbs, and the approach that works for me is to treat foods with high amounts of fiber and sugar alcohols as special treats and limit them. So on a day when I’d have this bread, I’d avoid other treat foods like fruit or big portions of higher-carb veggies or anything with sugar alcohols.
Ingredients
1¼ cups almond flour
5 Tbsp ground psyllium husk powder. Note: some people report that psyllium husk powders can have an unpleasant purple color. I used Now Healthy Foods brand, and there was no weird color.
2 Tbsp coconut flour
2 tsp baking powder
1 tsp sea salt
2 tsp apple cider vinegar
1¼ cups boiling water
3 eggs
Your choice of sesame seed, caraway seed, course sea salt, or rosemary to taste: 1 – 2 tablespoons
Next time, I am going to try these with some other additions such as fine-chopped olives. And, OMG, garlic bread can be back on the menu!
Directions
Preheat the oven to 350°F.
Mix the dry ingredients in a bowl.
In another bowl, beat the eggs and add the vinegar.
Bring the water to a boil and add it to the dry ingredients while mixing with a hand-held electric mixer.
Add the eggs and vinegar and continue mixing, about 30 seconds in all, just enough to ensure a good even mix.
With wet hands, shape the dough into the desired form. This recipe makes 4 =- 8 buns, depending on the size needed. Dividing into 8 makes ideal dinner rolls.
Put the rolls on greased parchment paper on a baking dish.
If you are adding toppings (salt, caraway seed, etc) sprinkle them onto the rolls and press gently so they stay on.
Bake on a lower rack in oven for 50 minute–60 minutes (shorter time for small or narrow shapes; longer time for bigger, thicker buns). When they are ready, they will look nicely brown and will feel firm when tapped. I divided into 8 rolls and baked for 50 minutes.
Approximately 10 g net carbs. About 35 minutes prep and cook time.
Some years ago, I was hiking across France on the GR-5, a trail that winds from near Rotterdam on the North Sea to Nice on the Mediterranean Côte d’Azur. Having a healthy hiker appetite, I was enjoying the food along the way: the Dutch-Indonesian blend of rijsttafel, the Belgium mussels and frites (okay, I no longer eat rice and frites, but I sure enjoy the memory!). And pretty much French anything.
It’s really a perfect vacation: Walk 10 or 15 or 20 miles and then eat all the French food you want.
About halfway through, in the Franco-German cultural collision zone of Alsace, I encountered a meal I couldn’t imagine — and it was on virtually every menu at every restaurant.
Choucroutes aux poissons.
Sauerkraut with fish. In — of all things — a cream sauce. It seemed like France and Germany were at war again. I wanted nothing to do with it.
Choucroute aux poissons
I’m a pretty imaginative eater, but somehow my imagination didn’t stretch that far. So I ordered other things. But the choucroute kept showing up and curiosity finally got the better of me. At which time, I discovered what was to become a favorite recipe.
The recipe below is based on a combination of sources. I started with Saveur‘s version and then altered it to match my memory. This is a flexible recipe: You can cook the fish all number of ways. The Alsatian version I liked the best involved multiple types of seafood. And for low-carb purposes, I took out the flour, added pork rind as an optional dredging ingredient, and gave the option of adding some of the fat back in.
Ingredients
Seafood of your choice: 2 – 3 ounces each of 3 selections: shrimp, scallops, trout fillets, haddock fillets, salmon fillets*
1/4 lb smoked bacon or speck cut into small pieces (Other smoked cured pork cuts like Coppa, country ham , Canadian bacon will work)*
½ lb. raw Sauerkraut, drained and rinsed (If you can’t find raw sauerkraut, the regular supermarket kind will do, but you’ll lose some of the popping fresh flavor not to mention the probiotics. But don’t let that dissuade you from trying this recipe. It’ll still be good.)
4 shallots, finely chopped
½ cups heavy cream
4 Tbsp. unsalted butter
3 Tbsp. olive oil (I use extra-virgin)
1 tsp. finely chopped thyme leaves*
½ tsp. cumin seeds*
2 pods star anise (fennel can be used instead)*
1 bay leaf*
1¼ cup dry white wine. Riesling is a traditional Alsatian choice*
Salt and black pepper to taste*
2 Tbs crushed pork rinds (optional)*
1 Tbsp of your choice of fresh herbs for garnish: parsley leaves, fennel leaves, tarragon, dill weed, chives, or chervil*
*These items not included in the carb calculations because they have only trace or zero carbs. But note, if you use scallops, you will have to factor in an extra 4.6 g per 3 ounces.
Directions
The sauerkraut
Heat 1 Tbsp. olive oil in a medium skillet over medium-high heat. Cook bacon, stirring occasionally, until brown and crisp, about 8 minutes. Remove bacon, pour off some of the fat (Your decision as to how much to take off; you can reserve some and add it back later. But leave at least 1 Tbsp in the pan).
Reduce heat to medium and add half the shallots and all the thyme, cumin, star anise, and bay leaf. Cook until shallots are soft,(about 4 minutes).
Add sauerkraut, ½ cup wine, and ⅓ cup water plus salt and pepper. Cover the skillet and let the mixture come to a boil, then reduce the heat and cook on low for about 25 minutes until the sauerkraut is soft. Check and stir every once in a while.
Add the bacon back in.
Set aside the skillet and remove the bay leaf and the star anise. Adjust seasonings. Cover and keep warm on a warming setting or warming plate.
The Fish and Seafood
Fish and Seafood, and then the sauce, can be cooked while sauerkraut is cooking and everything will be done at about the same time.
Season the fish and seafood with salt and pepper.
Optional: Dredge the trout or other white fish fillets in crushed pork rinds.
Heat remaining oil in a nonstick skillet over medium-high heat. Add fish and/or seafood (in separate stages, if needed).
How you cook the seafood is very flexible, depending on the seafood you choose and your favorite ways to prepare. The simplest way to pan-fry. Shrimp and bay scallops take about 4 minutes. Fish fillets can be dredged in pork-rinds (optional) and sauteed until golden brown (about 5 minutes).
This recipe (if you read French) suggests placing haddock in cold milk, then poaching for 10 minutes. It suggests cooking the other fish in the oven with lemon, shallots, salt, pepper, and butter at 410 degrees for 7 minutes.
Once the fish — however you’ve cooked them — are done, transfer fish and seafood to a plate and cover to keep warm.
The Sauce
Add 2 Tbsp butter to the skillets and cook the rest of the shallots on medium-high heat until soft (about 4 minutes).
Deglaze the pan with the remaining wine and cook for another 4 minutes, until reduced.
Add the cream and cook on medium-low heat, stirring occasionally, until sauce thickens (about 3 minutes).
Season with salt and pepper, remove from heat, and stir in remaining butter, allowing it to melt.
To Serve
To serve, divide sauerkraut into portions on dinner plates.
Put the fish and seafood on top of the sauerkruat.
Spoon sauce around or over the fish and garnish with your choice of herbs.
Serve with dry Riesling wine.
Carb Count
Note: This recipe uses 6 ounces of trout per serving for the nutrition calculation. Add 4.6 carbs per 3 ounce serving of scallops, if you use them. For the label’s sake, I’ve assumed using Canadian bacon.
Another quick and simple recipe, which can be altered to suit your taste. It is based on a recipe found here. My version below is slightly different to add a few more flavors and to bring down the carbs. This recipe makes 5 servings.
*Carbs per serving: Approximately 13 net carbs This can be reduced if you cut out or lower the amount of scallops and/or sun-dried tomatoes. Nutrition information at the bottom.
Cooking and prep time: 15 to 20 minutes
Ingredients
1 1/2 pound seafood (your combination of medium cleaned raw shrimp and bay scallops. Note: scallops have carbs; shrimp do not.)
4 oz ground Chorizo sausage. (Remove from skin if you buy it in links)
1 large leek, diced
4 cups baby spinach; more is okay
3 tablespoons salted butter*
2 cups light cream
1/2 cup white wine, more or less to taste
1 cup grated Parmesan cheese.
4 ounces sundried tomatoes in oil, drained and cut into small pieces (These are delicious, but high in carbs. Omit if you are on a strict regimen.)
6 – 8 cloves garlic
2 Tbs chopped parsley*
1 Tbs fresh winter savory or sage (optional; dried is okay)*
2 – 3 tsp dried Italian herbs*
To taste: salt, black pepper, Italian red pepper flakes*
Optional (not included in carb count) 1 Tbs sour cream or cream cheese as thickener.*
*these items were not factored into carb count because they have only trace amounts or zero of carbs or because they are optional.
Prep Directions
Peel and mince garlic
Remove chorizo from skin
Clean shrimp
Dice leeks
Measure out spinach, herbs, winter savory, parsley, sun dried tomatoes, Parmesan cheese, cream
Cooking Directions
In a large skillet, melt butter over medium heat.
Add garlic and cook about one minute.
Add chorizo and cook until the meat has lost its pinkish color (about 5 minutes)
Add shrimp and cook until it starts turning pink (about 4 minutes)
Transfer shrimp and Chorizo to a bowl.
Fry leeks in the butter remaining in the skillet, adding more butter as necessary and deglazing with white wine .
After the mixture reduces and the leeks are translucent, add sun- dried tomatoes and cook for 1-2 minutes.
Reduce heat and the cream. Stir and bring to a low summer.
Add salt and pepper to taste; adjust the wine.
Add spinach leaves and stir.
After spinach has wilted, add parmesan cheese.
Summer and stir until cheese is melted. Cream cheese or sour cream can be added if you would like a thicker sauce, but I don’t use this (and it’s not included in the carb count).
Add the shrimp back into the pan.
Sprinkle with herbs and parsley.
Options and Variations
Serve over spiralized turnips or zucchini noodles
Counting Carbs
Carb counts are approximate net carbs. based on Verywell.com nutrition label calculator,
5 portions, approximate 13 net carbs per serving. Carbs count includes 8 ounces bay scallops.
This is a quick, simple, and flavorful dinner with a prep and cook time of about 15 minutes. Serves two.
Carbs per serving: 5.2 net carbs. Nutrition info at bottom.
Ingredients
One medium green or red bell pepper, sliced lengthwise
2 links or 8 ounces of fresh chorizo
2 ounces grated cheese (Mozarella, cheddar)
3 Tbsp fresh salsa
2 Tbsp full fat sour cream
1 cup black soy beans
1 tsp cumin, 1/4 tsp salt, 1/4 tsp black pepper,1/2 tsp Ancho chili powder. (Adjust spices to taste). *
1 Tbsp green onions
*items not included in carb count because they have negligible or zero carbs
Directions
Cut bell peppers in half lengthwise and poke holes in the bottom of them for drainage.
Stuff the peppers with the fresh Chorizo sausage (remove from skins if in links).
Cook in microwave on high about 12 minutes.
Meanwhile, in a saucepan heat the black soy beans . Cook on medium until hot.
When peppers and meat are done in the microwave, remove from microwave . Spoon and reserve the fat and juices that have collected in the pan. Then sprinkle about one ounce grated cheese over the meat. Return to the microwave and cook about another minute until cheese is melted.
Drain the beans. Add the s;pices. Add the fat from the pepper pan. Stir.
Assemble
Put a layer of lettuce on each plate.
Follow with a circle of the black soy beans mixture
Place the pepper/meat combo in the middle of each plate
Ingredients
Ingredients