Sausage Keto Breakfast Casserole

Sausage Keto Breakfast Casserole

Ingredients:

8 Eggs, beaten
1 small Head of Chopped Cauliflower
2 lbs Sausage, Cooked and Crumbled
2 cups Heavy Whipping Cream (Or Almond Milk, Or Regular Milk)
1 cup Sharp Cheddar Cheese (We use a whole block, grated)
        (You can also use the pre-shredded)
1 tsp Salt
1 tsp Dry Mustard

Directions:

Cook sausage and crumble.  Drain if excess grease.

While sausage is cooking, cut up cauliflower.  We use the grating blade on our food processor.  

In a LARGE bowl beat 8 eggs.

Add the heavy whipping cream, salt and dry mustard.  Mix well.

Next add the cooked and drained sausage.  Mix well.

Add the grated cheese and mix well.

Add the chopped cauliflower and mix well.

 Make sure everything is mixed well.  As you can see the bowl is VERY full.  Since these pictures I have used an even larger bowl so it doesn't spill over each time I stir.

Spray a 9X13 casserole dish (preferably one with a lid) with Pam.  Pour the mixture into the casserole dish and make sure it is spread evenly.

The next step can go either way.  You can cook the meal right now and eat it.  Or you can put a lid on it and stick it in the fridge overnight.  We prefer it in the fridge overnight so all the flavors blend together.  Either way, the cooking directions are the same.

Bake covered with aluminum foil at 400 for 45 minutes.  Uncover and bake for 30 minutes or until liquid is gone.  Baking time depends on your oven and the size of the cauliflower head used.

Parmesan Green Beans

Parmesan Green Beans

A great way to eat green beans this summer.


Ingredients:

1 lb Fresh Green Beans, Stems Removed
1 (14.5 oz) Can of Chicken Broth
2 Tablespoons Garlic Herb Butter (Buy it this way)
1 Tablespoon Shredded Parmesan Cheese

 

Directions:

Wash and stem the green beans and put into a large saute pan.

Add the chicken broth and cook on medium-high until tender.  (My recipe calls for 4-5 minutes, but I find it takes closer to 10-15.  I just keep cooking them until the chicken broth is all burned off.)

If you didn't let all the chicken broth cook off, then drain the green beans and return to the pan.

Add the garlic herb butter and parmesan cheese to the pan and cook until the butter melts, about 2-3 minutes.

Modified some from: Publix Aprons

Protein Powerballs

Protein Powerballs

YUMMY & easy for on the go snacks!

Ingredients:

1 cup Uncooked Oats
1/2 cup Chocolate Chips
1/3 cup Ground Flaxseed
1/2 cup Raisins
1 scoop Protein Powder
1/2 cup Peanut Butter
1/3 cup Raw Honey
Dab of Vanilla



Directions:

Mix it all together.  I find it easier to mix all the dry ingredients and then mix the wet ingredients.

Form them into balls and put in an airtight container.  I use a cookie scoop to make mine, but you could use your hands or a spoon.  Make sure you put wax paper between the layers to prevent them from sticking if you use a smaller container.

To decrease the stickiness, put them in the freezer for about 30 minutes.  Take them out and enjoy!  They fit great in snack bags and work well in pockets for a quick on-the-go snack.

Helpful Ideas - Substitutions:

~ Don't feed to young children = contains honey and peanut butter

~ Sub in almond butter for peanut butter

~ Sub: pumpkin seeds, chia seeds, cranberries for chocolate chips or raisins

~ We use the dark chocolate chips, gives it a bolder taste

~ We use the vanilla protein powder cause it adds to the flavor

~ Due to the protein powder, you might need to add a little more peanut butter and honey to make it mix together well

Parmesan Chicken

Parmesan Chicken

Ingredients:

1 1/2 lbs Boneless, Skinless Chicken Breasts
1 cup Grated Parmesan Cheese
     (Use the cheap stuff in the round, green shaker)
4 teaspoons Dried Oregano
1 teaspoon Garlic Powder
1 teaspoon Paprika
1 teaspoon Pepper
2 Eggs
4 tablespoons Butter


Directions:

Pound the chicken breasts till they are 1/4 inch thick and cut into 6 portions.  Set aside.

Combine the Parmesan cheese with the oregano, garlic, paprika, & pepper on a plate (I found a bowl was better to use.)

In other bowl, beat the eggs. 

Melt the butter in a heavy skillet over medium-low heat (higher heat will scorch the cheese).

Dip the chicken in the egg and then the parmesan cheese mixture, coating both sides well.

Saute for 4 to 5 minutes per side or until cooked through.

Yields: 6 servings, each with: 33 g protein; 2 g carbohydrates; 1 g fiber; Total of 1 usable carb

Slow-Cooker Chuck Roast

Slow-Cooker Chuck Roast

Ingredients:

2 8-oz packages Sliced Mushrooms
1 medium Onion, cut into large dice
     (You can also buy them cut into smaller pieces at Publix)
1 tablespoon chopped Garlic
1/2 cup Red Wine
1 14.5-oz Can Diced Tomatoes With Green Chilies
4 lbs Chuck Roast
     (I had trouble finding 1 that was 4 lbs, sometimes I had to buy 2 smaller ones)
1/2 cup Sour Cream
Thickener - Guar, Xanthan


Directions:

Spray your slow cooker with nonstick cooking spray.  Put your mushrooms in the bottom of the pot, then your onion on top of that, and your garlic spread over it all.  Pour the red wine and canned tomatoes with green chilies over everything, and give it a stir.

Place your chuck roast on top.  (Depending on the roast(s) I got I had to sometimes cut it up into smaller pieces to get it all to fit.  I also had a small slower cooker at the time.)

Cover the slow cooker and set to high.  Cook for about 8 hours. 

Remove the roast, stir the sour cream into the stuff in the pot.

Thicken to taste.

*** Makes great leftovers for lunches as well.  I would recommend putting lunch portion sizes in containers with gravy over top.  That way when you get ready to leave for work you just have to grab a container with the correct amount already in it. ***

Yields: 8 servings, each with: 423 calories; 30 g fat; 29 g protein; 6 g carbohydrates; 1 g dietary fiber; 5 g usable carbs







Breakfast Casserole

Sausage Egg Casserole

Ingredients:

8 Eggs

2 Cup Milk

7 Slices of Bread (Cubed)

1 Lb Mild Bulk Sausage

1 Cup Cheddar Cheese (Shredded)

1 Teaspoon Salt

1 Teaspoon Dry Mustard

Directions:

Cook and drain off grease of sausage.

Beat eggs.

Add milk, salt and mustard. 

 

Add bread cubes.

Stir together.  Add sausage.

Add cheese last.

Pour into greased 9X12 glass baking dish.  Refrigerate overnight, covered.  

Bake at 350 for 45 minutes.

We use this meal for breakfasts on holidays (wonderful cause you make it the night before and then just cook it that morning) or for suppers when the schedule is busy.

Unfried Fried Chicken

Unfried Fried Chicken

** This is by far one of our favorite meals in the Nicholson house.***

Ingredients:

4 Boneless, Skinless Chicken Breasts (I like to cut ours up into smaller pieces)

1/2 cup Ranch Dressing (I usually don't measure, just make sure it is well coated)

1 (6oz) Package Shake 'N Bake Extra Crispy Seasoned Coating Mix (Sometimes we use 2 packets to make it extra extra crisp)

Directions:

Cut up chicken into smaller pieces, about 3 or 4 pieces per chicken breast.

 Place chicken in a sealing bag and cover with Ranch Dressing.  Refrigerate at least 30 minutes to marinate.  (It is even better if you do it over 12 hrs.)

 

Preheat oven to 400 degrees.  Place contents of seasoning packet on a plate.  (Side Notes:  #1: I start with one bag and make sure I REALLY coat them, then if I run out I open a second bag.  #2: I usually do this in a small bowl, makes less of a mess.)  

Coat each piece of chicken on both sides in the Shake 'N Bake Extra Crispy Seasoning Mix.

Arrange on cookie sheet.  Sprinkle any remaining coating over the chicken.

Bake 40 - 45 minutes or until cooked through (180 degrees)