Honey Mustard Salmon

 4 Salmon Fillets
1 Tbls. olive oil
1/4 C. honey
2 Tbls. Dijon mustard
1 tsp. sea salt
1 tsp. garlic powder
1/2 tsp. black pepper
1 tsp. onion powder
1 tsp. parsley flakes

Preheat oven to 400*.  Add olive oil to the bottom of a glass baking dish, or preline the dish with aluminum foil and spray with cooking spray. Prepare salmon by removing bones, and pat dry. Add honey, mustard, spices and parsley to a small bowl, and whisk until well blended. Place salmon in the dish and brush with honey mustard sauce. Bake for 15-20 minutes or until flesh is opaque and flakes easily.  Allow to rest for 5 minutes 

Neiman Marcus Chicken Casserole

 4 Cups shredded cooked chicken
1 can cream of chicken soup
1 cup sour cream
2 cups shredded cheddar cheese
1/2 cp sliced green onions
1/2 cup slivered almonds
1/2 pound of bacon, cooked and crumbled
1 1/2 tsp. hot sauce
1 sleeve ritz crackers
1 stick butter, melted

Preheat oven to 375*. Grease a 9*13 pan, Mix the first 8 ingredients, place into pan. Melt butter and mix with crushed ritz and place on top.  Bake for 40-45 minutes. SERVE OVER RICE OR NOODLES. 

Keto Chicken Cordon Bleu Casserole

3 Cups shredded chicken.
8 oz. ham, chopped.
4 oz. cream cheese
3 oz. butter
1/2 Tbls. Dijan mustard
1 tsp. lemon juice

1 Tbls water
1/2 tsp. salt & pepper each
3 oz. shredded Swiss cheese

Preheat oven to 350*. Spray a 9*13 pan.  Layer chicken then ham on top.  In a bowl combine cream cheese, butter, mustard, lemon and salt and pepper, mix with hand mixer until a thick sauce forms.  spread this sauce over the meats, and sprinkle with Swiss cheese.  Bake for 30 minutes.  Broil for 2-3 minutes.

8 servings each: protein 14grams, carbs 1gram, calories 280, fat 24 grams 

Keto Pizza Crust

1 12ounce can chunk chicken (6 ounce drained), drained well.
1/2 Cup mozzarella cheese
2 eggs
1/2 tsp garlic powder
1/2 tsp. Italian seasoning

Preheat oven to 400*.  Drain the chicken by squeezing out all excess water, and then towel dry to make sure it is extra dry.  Mix in eggs, cheese and spices.  Spread onto a pizza pan until about 1/4 inch thick, shaping into a circle.  Bake for 20 minutes, until firm and golden.  You can let the crust rest for up to 10 minutes.  Add sauce and toppings for pizza and bake an additional 15 minutes.

Makes 2 servings: Each serving has 27g protein, 12g fat, 1.5g carbs, 215 calories.
The whole recipe has: 52g protein, 24g fat, 3g carbs, 430 calories.

Mushroom-Chestnut Soup-lean and green

3 oz. porcini mushrooms

1.5 pounds button mushrooms
4-7 cups. chicken stock
5 Tbls. butter
2 medium leeks
1 carrot
1 celery rib
1/2 tsp. dried rosemary
8 oz. peeled roasted chestnuts.
1 c. heavy whipping cream
Salt and Pepper to taste

Thinly slice mushrooms, leeks, carrot and celery.  In a pot melt butter, add sliced vegetables and the rosemary, cook until browned about 10 minutes.  Add the chestnuts and chicken stock to pot. Bring the soup to a boil and simmer over medium heat until the chestnuts are tender, about 30 minutes.  add the cream and then blend in a blender. Season with Salt and Pepper.  Serve immediately. 

Yields 12 servings: 4.3g protein, 13g fat. 226 calories, 19 net carbs, 3.5g fiber, 

Toscana Chorizo & Kale Soup

 1 lb. Chorizo
1/2 lb. breakfast pork sausage links, cooked and diced
2 Tbls. minced garlic
5-6 C. Chicken broth
1 onion, diced
1.5 pounds diced potatoes
1 bunch kale, chopped
1 C. Heavy Cream (or full fat milk)
1/2 C. fresh parmesan
1 tsp. salt
1 tsp. pepper

in stockpot, sauté chorizo, sausage, onion and garlic, until soft.  add chicken stock, bring to a boil.  Add potatoes and cook for about 10 minutes or until soft.  Add in kale, cream, parmesan, S & P, and cook another 5 minutes.  Serve with crusty bread.

Philly Cheese Steak Skillet -Lean and Green

1 1/2 lbs. steak, cubed
1/2 C. scallions
2 C. red/yellow pepper
1 C. green pepper
1 garlic clove
2 tsp. ginger
1 Tbls. soy sauce
1 Tbsp. Worcestershire sauce
1 Tbls. siracha
3 Tbls. reduced fat ketchup
1 1/2 C. low fat provolone cheese

Brown steak in skillet.  Remove from pan, add onions and peppers (add water as needed) brown, remove and add to beef.  Add garlic, ginger, soy sauce, Worcestershire sauce, siracha, and ketchup.  Simmer 5 minutes.  Add steak and vegetables back to skillet.  Top with cheese.  Place in oven for 5 minutes, turn onto broil and cook additional 3 minutes.  

5 Servings

Each Serving= 1 lean, 1 1/2 green, 3 condiment

Chicken Parmesan - Keto Friendly

 2 Large Chicken Breasts
1 Egg
1 C. grated parmesan Cheese
1 tsp. dried garlic
1 tsp. dried onion powder
1 tsp. dried oregano
1 tsp. dried parsley
1 tsp. dried basil
1 tsp. pepper
1/2 tsp. salt
1 C. marina Sauce
6 oz. shredded mozzarella

Preheat oven to 400*, line a pan with foil and spray.  Beat the egg in one bowl.  In another combine parmesan cheese and spices.  Cut each piece of chicken in half and then half it length wise, for a total of 8 flat pieces.  dip each piece into egg and than cheese, coating both sides.  Place on prepared pan.  Bake for 19 minutes.  Top each piece with sauce and shredded mozzarella, bake an additional 8 minutes.