Keto-Friendly // Frugal Fit Mom

 

CROCKPOT PULLED PORK CHILI

★★★★★

 

4.4 from 27 reviews

• Yield: 6-8 1x

INGREDIENTS

SCALE

• 2 pound pork roast (excess fat trimmed)
• 3 garlic cloves, peeled
• 1/2 cup hot sauce
• 3 tablespoons smoked paprika
• 2 tablespoons garlic powder
• 2 tablespoon chili powder
• 1 tablespoon cumin
• 2 teaspoons cayenne pepper
• 1 heaping tablespoon red pepper flakes
• lots of salt
• 2 yellow onions, diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 2 (14) ounce cans of fire roasted tomatoes
• 1 (14) ounce can of tomato sauce
• avocado, sliced (to garnish)
• green onions, diced (to garnish)

INSTRUCTIONS

1. Place the pork roast in a Crockpot.
2. Press a knife into the roast in 3 spots and press the peeled garlic cloves into the holes made from the knife.
3. Pour hot sauce over meat.
4. Sprinkle the paprika, garlic powder, chili powder, cumin, cayenne pepper, red pepper flakes, and salt on top of the roast.
5. Place diced onions, peppers, tomatoes and tomatoes sauce on top of the roast.
6. Cover and cook for 8-10 hours on low.
7. Garnish with sliced avocado and green onions.

Mexican Zucchini Lasagna

INGREDIENTS

• For the zoodles:
• 3-4 Large zucchinis * Read notes!
• 1 Tbsp Salt
• For the lasagna:
• 2 Tbsp Extra-virgin olive oil
• 1 lb Ground 99% fat-free Turkey
• 1 Cup Onion diced (1 small onion)
• 1 Tbsp + 2 tsp Fresh garlic diced
• 1 Tbsp + 1 tsp Taco seasoning I always make my own using the recipe linked!
• Pepper
• 3/4 Cup Tomato Sauce
• 3/4 Cup Salsa of choice
• 1 15 oz Container of light or fat-free ricotta cheese
• 1 Large egg
• 1/2 Cup Cilantro roughly chopped + additional for garnish
• 8 oz Light Mexican blend cheese grated (about 2 cups, firmly packed)
• 1 Large red pepper chopped

INSTRUCTIONS

• Preheat the oven to 350 degrees.
• Using a mandolin, slice the zucchini into thin slices, about 1/8 inch thick,
• Lay them out flat onto 2 cookie sheets and sprinkle with 1 Tbsp salt (it's okay if some zoodles overlap on the pan)
• Bake them for 15-20 minutes, until just lightly beginning to brown, to get all the moisture out.
• While the zoodles cook, heat the olive oil over medium/high heat in the large pan. Add in the ground turkey, diced onion, diced garlic, taco seasoning, and a pinch of pepper. Cook until the onion is soft and the turkey is browned, about 10-12 minutes.
• Once the zoodles are cooked, transfer them to a long piece of paper towel, cover with another piece of paper towel, and gently press out as much excess moisture as you can. Set aside.
• In a medium bowl, stir together the tomato sauce and salsa.
• In a separate, medium bowl, use a fork to beat together the ricotta cheese, egg and another pinch of pepper. Set aside.
• Now it's time to assemble:
• Spray a 9x13 inch baking dish with cooking spray.
• Start by pouring half the sauce mixture on the bottom, spreading out evenly, followed by half the turkey. Layer half the zucchini noodles in a single layer, lightly overlapping them, followed by half the ricotta mixture. Gently spread out the ricotta to "seal in" in the zoodles.
• Sprinkle half the cilantro over and then finish with half the grated Mexican blend cheese.
• Repeat the layers once more, except add the chopped pepper on top of the last layer of Mexican blend.
• Turn the oven up to 375 and cover the lasagna with tin foil.
• Bake, covered, for 45 minutes. Uncover and bake another 10 minutes.
• Turn the broiler up to HIGH and broil for 2-3 minutes more, until the top is golden brown and bubbly!
• Garnish with extra cilantro (if desired) and DEVOUR!

TIPS & NOTES:

• You only NEED 3 zucchinis for the recipe, but I always like to use 4 so that I have some extra if some zucchinis break or stick to the pan. This can be made a day ahead, covered, and left in the fridge. It also makes great leftovers! The leftovers keep very well in the freezer.

• PESTO MEATBALLS (GLUTEN AND GRAIN FREE, PALEO)

• INGREDIENTS

  SCALE

  • 1 bunch fresh basil, leaves only
  • 1 clove fresh garlic, minced
  • 1 tsp fresh lemon juice
  • 1 tsp unrefined sea salt (I use this one)
  • 1/8 tsp black pepper
  • 3 TBS olive oil, coconut oil (like this) or ghee (like this), melted
  • 2 eggs, beaten
  • 2 pounds ground meat
  • 1 tablespoons coconut flour (like this) **see note

  ---

  INSTRUCTIONS

  1. Preheat oven to 400’F and line baking sheets with unbleached parchment paper (like this).
  2. TO MAKE PESTO: In a food processor, process basil leaves until completely broken up. Add garlic, lemon juice, salt, pepper, and fat of choice and continue to process until well incorporated and smooth.
  3. Mix ground beef, eggs, and flour together in a large bowl. Add basil pesto and mix again. I just get in there with my hands.
  4. Form into small balls and place onto lined baking sheets.
  5. Bake for 22-24 minutes, or until cooked all the way through and starting to brown.
  6. Enjoy! To freeze for later, freeze in single layers then place into airtight container.

  ---

  NOTES

  I use 1 tablespoon of coconut flour as a binder.  You can sub any flour that you have like almond or cassava, but you will have to use at 2-3  tablespoons of any other flour.  Start with 2 and add another if mixture seems too sticky to roll.

• BRAZILIAN CHICKEN WITH COCONUT SAUCE OVER CAULIFLOWER RICE

• INGREDIENTS

  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1/2 teaspoon cayenne pepper omit if you want to avoid spicy
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 4-6 boneless skinless chicken thighs 1.5 lbs (find organic chicken here)
  • 2 tablespoons coconut oil
  • Cauliflower Rice:
  • 1 tablespoon butter ghee, or coconut oil
  • 1 pound cauliflower riced (grated)
  • Coconut Sauce:
  • 1 onion
  • 1 knob ginger grated (about 1 teaspoon)
  • 2 cloves garlic crushed
  • 1 cup grape tomatoes or 2 medium tomatoes, chopped
  • 1 can 14 ounce coconut milk (find coconut milk here)

  INSTRUCTIONS

  1. In a shallow pan, mix cumin, coriander, turmeric, cayenne (opt), salt, and pepper. Press chicken into the spice mixture until evenly coated. Allow to sit in the pan that the spices were mixed in as the oil heats.
  2. In a large skillet, preferably cast iron, heat 2 tablespoons coconut oil over medium heat.
  3. After 5 minutes, when oil is melted and skillet is hot, place chicken in skillet, not overlapping but it can be touching.
  4. Cook chicken 10-15 minutes on each side, until no longer pink in the middle.
  5. As chicken cooks, melt butter, ghee, or coconut oil for the cauliflower rice in a medium skillet over medium-low heat
  6. Rice cauliflower (grate in food processor) if needed, and then add to melted butter.
  7. Cook cauliflower rice uncovered, stirring every 5 minutes with a spatula to make sure it cooks evenly.
  8. Remove chicken once cooked, set aside.
  9. To the pan that the chicken was cooked in, add chopped onion. Sautee for 5 minutes, until soft, then add tomatoes and continue cooking for 5 more minutes.
  10. Add in coconut milk, ginger, and garlic and cook 1-2 more minutes, stirring to combine well. Cauliflower rice will be done cooking by now as well.
  11. Serve chicken over cauliflower rice, topped with coconut sauce.

  Nutrition Facts

  Brazilian Chicken with Coconut Sauce over Cauliflower Rice

  Amount Per Serving (1 serving)

  Calories 468Calories from Fat 324

  % Daily Value*

  Fat 36g55%

  Saturated Fat 27g135%

  Cholesterol 114mg38%

  Sodium 467mg19%

  Potassium 984mg28%

  Carbohydrates 13g4%

  Fiber 3g12%

  Sugar 4g4%

  Protein 26g52%

  Vitamin A 530IU11%

  Vitamin C 63.3mg77%

  Calcium 70mg7%

  Iron 5.3mg29%