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PHILLY CHEESE STEAK CASSEROLE

Philly Cheese Steak Casserole Cook Time 45 minutes Total Time 50 minutes Servings 6 Calories 366 kcal Ingredients - 1 1/2 pounds lean ground beef - 2 bell peppers - 1/2 yellow onion - 1 clove garlic - 1 teaspoon seasoned salt - 4 slices Provolone cheese - 4 large eggs - 1/4 cup heavy cream - 1 teaspoon hot sauce - 1 teaspoon Worcestershire sauce Instructions: - Preheat oven to 350 degrees. Spray a 9×9 baking dish with non-stick spray. - Dice the peppers and onions into bite-sized pieces. Mince the garlic. - Add the ground beef to a skillet and cook over medium heat, crumbling as it cooks. - When beef is broken apart, but still pink, add the peppers, onion, garlic, and seasoned salt. Continue cooking, stirring often, until beef is cooked through and vegetables have softened a bit. - Drain grease from the skillet and pour mixture into the prepared baking dish. - Tear the cheese into small pieces and place over the beef mixture. - Add the eggs, cream, hot sauce, and Worcestershire sauce to a mixing bowl and whisk well to combine. - Pour the egg mixture over the beef and place the dish in the oven. Bake for 35 minutes or until the eggs are set. - Let sit 5 minutes before slicing and serving. Keto tips: No fruit, unless it’s berries in moderation… No wheat No sugar No grains No pasta No potatoes No rice No beans No starches No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.) HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for. Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok! Vegetables that should be avoided are… Sweet potatoes Corn Peas Potatoes Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended. Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto. Do not forget your electrolytes, they are needed daily. A good form of electrolytes is: Powerade zero Pickle juice Pink Himalayan salt added to your food Strict keto – counts all macros, do not eat processed foods. Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan Macros are a break down of the calories you intake for the day. Which should be… 5% carbs 20% protein 75% fat Carb manager is a great app to track macros Carbs are a limit – try not to go over your carb limit. Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full. Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss. Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick. Hope this helps.  If you are a keto newbie- This should help  Meats: ZERO CARBS  • Beef- Ground beef, Steak, Ribs, and Roasts • Pork- Chops, Ribs, BACON, Loins, sausage • Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate. • Fish- Tuna, Salmon, Cod, Haddock, etc. • Shrimp/Lobster- Go crazy, use lots of butter! • Pepperoni Cheese: MOST are no carb, almost all are low carb • Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile! • Colby jack, pepper jack, monterrey jack • Taco style, Mexican style • Parmesan, Asiago • Ricotta- Freezes well, very versatile • Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving • Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz. Vegetables: No potatoes! Get your carbs from above ground veggies!!! • Leafy greens- Spinach, Spring mix, Kale, Romaine • Zucchini- Great for a noodle substitute! • Avacado- Awesome source of natural fat! • Eggplant • Brussels sprouts • Tomato • Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!! • Cucumber • Peppers- Jalepeño, banana, green/red/yellow/ orange bell • Broccoli- Great with cheese, steamed or just raw! • Asparagus- Awesome roasted or sautéed with bacon and garlic! • Cauliflower- AWESOME potato substitute!! • Celery- Great with cream cheese or all natural peanut butter! • Cabbage • Pickles (Read nutrition labels, watch for sugar and carbs) • Olives • Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though). • Onions- Red, yellow: use somewhat sparingly, to taste Fruits: Most are a no-no, especially bananas, oranges and grapes. • Strawberries • Blueberries • Raspberries • Blackberries • Lemon/Limes- Adds great flavor! Nuts (grams of Carbs per 100 grams, or 3.5 oz) • Pecans/ Brazil (4g) • Macadamia (5g) • Hazelnut/Walnut/Peanut (7g) • Pine (9g) • Almond (10g) • Pistachio (18g) • Cashew (27g) Oils/Fats • Coconut Oil • Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine • Olive Oil • Vinaigrette • Hollandaise • Bacon/sausage grease • MCT oil- easily ordered online/in specialty stores Dressings/Condiments/Fats • Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love! • Mayo- Natural/organic is best, but I use Hellmann’s all the time. • Aioli • Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup • G. Hughes brand sugar free BBQ sauce • Yellow/Spicy Brown Mustard • Soy sauce • Hot sauce Liquids: Use as base for sauces/soups • Heavy Whipping Cream (HWC) • Broths/Stocks: Stay away from reduced fat. Bone broth is awesome! Snacks • Pepperoni • Slim Jims/jerky (watch carbs) • Homemade cheese its/ tortilla chips • Cheese • Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!) Drinks • WATER- Lots of it! • Crystal Light- Tons of options and very convenient! • Tea with stevia • Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia, heavy whipping cream and imitation vanilla/ Hazelnut or Cocoa powder & peppermint BOOM Homemade creamer! Alcoholic Beverages • Beers (grams of carbs per 12 oz serving)  Bud Select 55 (1.9)  MGD 64 (2.4)  Rolling Rock Green Light (2.4)  Michelob Ultra (2.6)  Bud Select (3.1)  Beck’s Premier Light (3.2)  Natural Light (3.2)  Michelob Ultra Amber (3.7)  Coors Light (5)  Amsterdam Light (5)  Bud Light (6.6) • Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with crystal light are a couple of my favorites! • Whiskey shot (0g carbs) • Brandy shot (0g carbs) • Dry Martini (0g carbs) • Tequila shot (0g carbs) • Champagne (~1g per serving) • Dry wine (~2g per serving) Sweeteners • Stevia drops (0g) • Erythritol (0g) • Truvía (0g) • Monkfruit (0g) Other common Ingredients I use • Almond flour • Spices: Garlic powder, onion powder Dont forget your electrolytes, they are needed daily. • A good form of electrolytes is: • Powerade zero keto recipes keto recipes chicken keto chicken recipes keto recipes dessert keto recipes easy keto recipes dinner keto recipes ground beef keto recipes for breakfast keto recipes breakfast keto recipes with ground beef keto recipes uk keto recipes healthy keto recipes with chicken keto recipes free keto recipes for beginners keto recipes lunch keto recipes with almond flour keto recipes book keto recipes with cream cheese keto recipes vegetarian keto recipes australia keto recipes dairy free keto recipes nz keto recipes reddit keto juice recipes keto recipes for weight loss keto recipes pinterest keto recipes indian keto recipes for one keto recipes thermomix Read the full article

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Keto Fathead Rolls

Course Side Dish Cuisine American Prep Time 10 minutes Cook Time 15 minutes Total Time 25 minutes Servings4 People Calories 160 kcal Ingredients - 2 oz cream cheese - 3/4 cup shredded mozzarella - 1 egg beaten - 1/4 tsp garlic powder - 1/3 cup almond flour - 2 tsp baking powder - 1/2 cup shredded cheddar cheese INSTRUCTIONS: - Preheat the oven to 425°In a small bowl, add cream cheese and mozzarella. Microwave on high for 20 seconds at a time until melted. - In a separate bowl, whisk egg until beaten. Add dry ingredients and mix well. - Work mozzarella/cc mixture into dough. Dough will be sticky. Stir in cheddar cheese. - Spoon dough onto plastic wrap. Dust the top of it with almond flour.Fold the plastic wrap over the dough and gently start working into a ball.Cover and refrigerate 30 minutes. - Cut dough ball into 4. Roll each section into a ball. Cut the ball in half. This is your top and bottom bun ! - Sit cut side down on parchment paper or very well greased sheet pan. Bake 10-12 minutes or until golden and set up. Nutrition FactsKeto Fathead RollsAmount Per ServingCalories 160* Percent Daily Values are based on a 2000 calorie diet. keto recipes keto recipes chicken keto chicken recipes keto recipes dessert keto recipes easy keto recipes dinner keto recipes ground beef keto recipes for breakfast keto recipes breakfast keto recipes with ground beef keto recipes uk keto recipes healthy keto recipes with chicken keto recipes free keto recipes for beginners keto recipes lunch keto recipes with almond flour keto recipes book keto recipes with cream cheese keto recipes vegetarian keto recipes australia keto recipes dairy free keto recipes nz keto recipes reddit keto juice recipes keto recipes for weight loss keto recipes pinterest keto recipes indian keto recipes for one keto recipes thermomix Read the full article

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Ranch Zucchini Chips

These Ranch Zucchini Chips are the perfect keto snack! Thin, crispy zucchini seasoned with ranch seasoning and roasted in the oven until they’re as crispy as potato chips! Ingredients - 4 cups very thinly sliced zucchini - Spray olive oil, as needed - 1 1/2 tablespoons dry Ranch seasoning Instructions - Preheat oven to 250 degrees F. - Using a mandoline slicer, slice the zucchini into 1/8th inch slices. Pat the zucchini dry with a paper towel and place in a large bowl. - Spray the zucchini with olive oil until lightly coated, sprinkle the ranch seasoning over the zucchini. Use your hand to evenly coat the zucchini. - Place the seasoned zucchini on a large silicone lined cookie sheet. Bake for 45 minutes. If the zucchini has begun to brown, flip the chips and bake an additional 10-20 minutes or until it has browned and dried out completely. Nutrition Information: YIELD: 4 SERVING SIZE: 3/4 cup Amount Per Serving: CALORIES: 36TOTAL FAT: 2.1gSODIUM: 34mgCARBOHYDRATES: 3.7gNET CARBOHYDRATES: 2.6gFIBER: 1.1gSUGAR: 2.8g Read the full article