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Appetizers & Sides

Pesto Broc small

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

Pesto “Broccoli & Cauliflower” Risotto, NO-CARB

This is a dish that I am loving so much!  It is creamy, delicious and so satisfying.  You won’t miss the rice.

INGREDIENTS (serves 5)

2 ½ cups frozen bag riced broccoli

2 ½ cups frozen riced cauliflower

*2 pouches unflavored fiber (can be omitted, if you have it, use it.  I wanted to up the fiber. This makes it creamy)

1 Tbsp olive oil

1 ½ Tbsp chicken broth

½ Tbsp fresh lemon juice

1 cup fresh basil

1 clove of garlic, minced

¼ cup Parmesan cheese, grated

Salt and pepper to taste

Avocado Oil Cooking Spray

 

PREPARATION:

  1. Prep the pesto.  Using a blender or food processor, combine the basil, garlic, Parmesan cheese, salt, pepper, lemon juice and unflavored fiber (if using), and puree.  Scrape the sides of the bowl and add the olive oil and the chicken broth. Continue to puree until smooth.
  2. Spray a skillet with nonstick spray, cook the cauliflower and broccoli until tender.
  3. Once tender, remove the vegetables from the heat and stir in the pesto sauce and mix until it is well coated.
  4. Serve with additional Parmesan cheese, if desired.

 

*I use Avocado oil cooking spray over EVO or regular oil because it can handle higher temperatures before turning smoky or rancid.  Try it!

* You can omit the unflavored fiber, I use it to increase the fiber for the dish and it adds to it’s “creaminess”

 

If you make them, tag me so I can share! @carpenterone80

Originally posted 2020-02-28 14:36:05.

Cauliflower Casserole small

Cauliflower Casserole- A healthy Option

Cauliflower Casserole- A healthy Option

Want something creamy, decadent, & delicious that is also light and healthy?  Look no further #kidapproved. This recipe can be made with broccoli instead of cauliflower if you prefer.

 

INGREDIENTS (serves 8):

  • I large head of cauliflower, cut into florets
  • 2 egg whites
  • 2 tablespoon whole wheat flour (1 used pulverized GG crackers)
  • 1 ¾ cup fat-free shredded mozzarella cheese
  • ½ cup fat-free grated Parmesan cheese
  • 1 cup skim milk (I used unflavored almond milk)
  • 2 teaspoons salt
  • ½ teaspoon Red Pepper flakes (optional)

 

PREPARATIONS:

  1. Preheat the oven to 350°F.  Boil water, add cauliflower and cook until softened (about 5 minutes)
  2. In a bowl, whisk eggs, milk, & salt.  Continue to whisk and add the flour 1 ½ cups of mozzarella and ¼ cup Parmesan cheese.  (You will have ¼ cup of each cheese to use later to top the dish).
  3. Drain the cauliflower and add to the wet ingredients.  Pour into an 8×8 baking dish and top with the remaining cheeses and red pepper flakes.
  4. Bake for 25 minutes or until the cheese turns golden.

 

NUTRITIONAL INFORMATION:

105 calories, 14g protein, 11 carb, 3 fiber, 8 net carb, 1g fat

(Because I zero out vegetables and only count them for fiber…I journal this as 6g carb, 3g fiber)

 

Originally posted 2020-02-04 17:35:20.

Suz Broc Rice small

Broccoli Rice

Broccoli Rice

You may not know that this is a thing.  It is in the freezer section of the grocery.  It is so easy and delicious and a great source of fiber!  This is a fast and easy way to serve vegetables that your kids will love.

INGREDIENTS: (Serves 2)

  • 1 Frozen bag Riced Broccoli
  • Salt and pepper
  • Avocado Oil Cooking Spray
  • ½ teaspoon liquid smoke (optional)

PREPARATION:

  1. Spray a nonstick pan with avocado oil and add ingredients.  Cook on medium-high heat until warmed through. (3-4 minutes)

 

You can put all of this in a microwave-safe bowl for 4-5 minutes and accomplish the same thing.

*I use Avocado oil cooking spray over EVO or regular oil because it can handle higher temperatures before turning smoky or rancid.  Try it!

Originally posted 2020-01-27 16:19:47.

Cauliflower Crack

Cauliflower Crack

Cauliflower Crack

FOOD MUST TASTE DELICIOUS.  That is one of my personal principals.  I love to eat, I love food, and I want to be sure what I spend my calories and carbs on is worth it! I don’t want to suffer to maintain or lose weight.  It doesn’t work if you will suffer while you lose weight hoping to suddenly be happy after the weight is off.  You deserve to be happy while you lose it.  That’s the key to keeping it off.

This super simple recipe will soon be one you make all the time.  Tag a friend who needs it! #one80eating #cauliflower

INGREDIENTS:

  • 1 large cauliflower head cut into florets, it is about 7 cups
  • 1 packet taco seasoning
  • 1 cup shredded cheddar cheese
  • ½ cup thousand island dressing, I used Primal Kitchen

PREPARATIONS:

  1. Preheat the oven to 400°, coat a baking sheet with parchment, lay the cut cauliflower on the pan and spray with non-stick cooking spray.
  2. Top the cauliflower with the taco seasoning and toss to coat.
  3. Bake the cauliflower for 20-25 minutes.
  4. Remove from the oven and sprinkle with cheddar cheese.  Cover the pan with foil and bake for another 10 minutes at 400°
  5. Uncover the pan and either coat the cauliflower with the dressing, or plate the cauliflower and serve the dressing on the side as a dip.

Be sure to take a picture and tag me!