Tag: recipes

Low Carb Chicken Garam Masala


Servings 6

Nutritional  Info

Calories 393

Protein 33.4 grams

Carbs 2.5 grams

Fat 26.8 grams


25 oz. Chicken Breasts

3 T. Butter


1 Red Bell Pepper

1 1/4 c. Coconut Cream or Heavy Whipping Cream

1 T. Fresh Parsley, finely chopped

Garam Masala Ingredients

1 t. Ground  Cumin

1-2 t. Coriander Seed

1 t. Turmeric

1 t. Ground Ginger

1 t. Paprika

1 t. Chili Powder

1 pinch Ground Nutmeg

Or buy ready made Garam Masala in the grocery store (about 2 1/2 T.). Just make sure that the spice mix is sugar and additive free.

1. Preheat the oven to 400

2. Mix spices for garam masala

3. Cut chicken breasts lengthwise. Fry in butter til golden brown.

4. Add half garam masala mix to the pan and stir thoroughly.

5. Season with salt, and place the chicken, including the juices, in a baking dish.

6. Finely chop the bell pepper and add that to a small bowl along with the coconut cream and remaining garam masala mix.

7. Pour over the chicken. Bake in oven for about 20 minutes.

8.Garnish with parsley and serve.


Roper’s Cornbread


Nobody could teach me to make cornbread except my daddy, Emmett P. Roper, one of ten children, a share croppers son. Here’s his recipe.  Enjoy!

1 cup corn meal, not corn meal mix. Yellow is preferred. It’s not so sticky.

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/4 cup vegetable oil

1 cup whole buttermilk

Pour oil into WELL SEASONED, medium sized, cast iron skillet and place in 450 degree preheated oven. Mix dry ingredients together, mix in buttermilk and add hot oil and stir 3-4 times.  Pour back into hot skillet and put into hot oven.  Bake 10-20 minutes, depending on your oven, until golden brown.  Allow to cool 3-5 minutes and loosen with a case knife and turn upside down onto plate. Cut into 8 pie shaped wedges.

Calories 129

Carbs 13.5 grams

Protein 2.4 grams

Fat 7.9 grams

Low Carb Pizza Casserole

4 oz. Turkey pepperoni

4 oz. Cream cheese

4 large eggs

1/3 c. Heavy cream

1/4 c. Parmesan, grated

1/2 t. Minced garlic

1/2 t. Dried oregano

1 c. Parmesan, Asiago, Romano blend

2 c. Mozzarella

1/2 c. Tomato sauce

Grease 13X9 dish

Preheat oven to 385°

Combine cream cheese and eggs until smooth. Add cream, 1/4 c. Parmesan, garlic and oregano and blend well. Sprinkle cheese blend in bottom of pan and then pour the egg mixture over it

Bake 30 min. Or until lightly browned

Spread tomato sauce over the crust. Top with pepperoni and the cover with 2 c. Mozzarella

Broil until brown and bubbly

Cool 15 minutes before cutting.

Makes 8 slices

Calories 255

Carbs 2 grams

Protein 14 grams


Praline Salmon


Serves 6

Calories 530

Protein 35 grams

Net Carbs 2 grams


3/4 cup chopped pecans

1  cup Swerve Brown

1/2 cup tamari, soy sauce or liquid aminos

1/2 cup water

1/4 cup vegetable oil

2 teaspoons Worchestershire sauce

1 teaspoon lemon pepper

1 teaspoon garlic powder

2 pounds center cut salmon


Put pecans in dry skillet and toast over medium heat, about 4 minutes.

Combine Swerve, tamari, water, oil, Worchestershire, lemon pepper and garlic powder until fully combined.

Pour half of mixture into a sealable storage bag, add salmon and flip to coat.

Refrigerate for 30 minutes to 3 hours, flipping bag every 30 minutes or so.

Reserve remaining liquid.

Preheat oven to 400 degrees and line a baking sheet with foil.

Pour the marinade into deep saucepan and bring to boil, reduce heat and simmer for 5 minutes to slightly thicken.

Place salmon on prepared baking sheet, skin side down. If one side is thicker, fold the fish so that the pieces are uniform. Press the toasted pecans all over the top of the salmon and spoon 1/3 of glaze on top. Bake 8 minutes, spoon rest of glaze on top and bake another 8 minutes or until salmon flakes easily.

Glazed Bacon Wrapped Chicken Tenders

Serves 8

Calories 210

Net Carbs 0

Protein 26 grams


1 1/2 pounds chicken tenders (12-16 tenders)

Salt and pepper

6-8 slices bacon cut into pieces

1/2 cup Brown Swerve


Preheat oven to 375 and pat tenders dry

Sprinkle with salt and pepper and wrap in bacon.

Lay in pan in a single layer.

Sprinkle with Brown Swerve and press to adhere. Bake 30 minutes, until chicken is cooked through.

Broil a few minutes a few inches from broiler to crisp bacon.

Sugar Free Oven Baked Teriyaki Chicken Wings


Serves 6

Calories 470

Net Carbs 2 grams

Protein 37 grams


1/3 cup soy sauce or liquid aminos

1/4 cup water

2 Tablespoons apple cider vinegar

2 cloves garlic, minced

1 teaspoon ginger

1/2 teaspoon hot sauce

3 Tablespoons Swerve Confectioners

1/4 teaspoon xanthan gum

2 Tablespoons toasted sesame seeds


3 pounds chicken wings

2 Tablespoons baking powder


Combine soy sauce or aminos, water, vinegar, garlic, ginger and hot sauce in a pan over low heat and bring to boil and reduce heat and simmer five minutes.

Remove from heat and whisk in Swerve Confectioners.

Sprinkle surface with xanthan gum and whisk briskly to combine.



Preheat oven to 250F and line a baking sheet with foil and set a wire rack over the sheet.

Pat wings dry and put in a ziploc bag. Add baking powder and shake to coat.

Arrange on wire rack.

Bake 30 minutes then increase temperature to 425F and bake another 20 minutes.

Remove and brush both sides of wings with about half the sauce and return to oven.

Bake another 10-20 minutes.

Remove from oven and toss or brush with remaining sauce.

Sprinkle with sesame seeds and serve hot.

Low Carb Sloppy Joe Casserole

Servings 8

Calories 249

Carbs 9.2 grams

Net Carbs 4.6 grams

Protein 23.7 grams

Meat filling:

1 1/4 pound ground beef

1 Tablespoon dry minced onion or 3 Tablespoons fresh

2 Tablespoons Worcestershire sauce

1 Tablespoon soy sauce

6 ounces canned tomato paste

2 tsp Swerve sugar equivalent

Top Crust

1 1/2 cups grated mozzarella

4 Tablespoons butter

1 large egg

4 Tablespoons almond flour

3 Tablespoons coconut flour

1 teaspoon onion powder

Preheat oven to 400 degrees

Brown meat with onion and drain

Stir in Worchestershire sauce, soy sauce, tomato paste and sweetener.

Spread meat mixture into 9 ot 10 inch pie pan

In large bowl, melt mozzarella cheese in microwave

Stir butter and egg into melted cheese. Then knead in almond flour, coconut flour and onion powder with hands or spatula. Microwave for 5-10 seconds if needed to better incorporate the ingredients into the cheese.

Shape crust dough into a ball and roll out between sheets of wax paper to a diameter to fit pie pan.

Remove top sheet of wax paper, then invert rolled crust on top of meat mixture in pie pan. Crimp edges of crust if desired.

Bake pie at 400 degrees F for 15-20 minutes or until browned on top.

20 Clove Garlic Chicken

This is an old Martha Stewart recipe that my my family has enjoyed in the past. I remember turning up my nose to the thought of anything cooked with 20 cloves of garlic, but the flavor really mellowed and sweetened. Baked of boiled new potatoes are great with this chicken as a side as well as asparagus, or a combination of the two. Use your imagination and enjoy this delicious high protein, low carb recipe. I like it served over romaine lettuce best.

8 servings

221 calories

3.8g carbs

13.9g fat

21.8g protein

  • 8 whole chicken legs
  • 1 tbsp extra virgin olive oil
  • Coarse salt and freshly ground black pepper
  • 20 cloves garlic
  • 2 lemons, thinly sliced
  • 6 sprigs thyme
  1. Preheat a 5 to 6 quart slow cooker; preheat oven to broil.
  2. Place chicken skin side up on a rimmed baking sheet. Rub oil into skin and season generously with salt and pepper. Broil until skin is brown in places.
  3. Transfer chicken to slow cooker. Add garlic, lemons and thyme. Cover and cook on high until meat is tender and cooked through, about 2 1/2 hours. Or you can cook on low for 5 hours.

Note: The sweetness of the garlic cloves are a great addition when you mash them into the new potatoes.

Easy Cloud Bread

This is an excellent recipe which came from my beautiful daughter Molly Ann.

Cloud bread is fluffy like a cloud and is an excellent substitute for regular bread as it is low in carbs. This bread is not exactly firm enough to use for sandwiches if you like to pack them for your lunch at work or school, but they are good for immediate use at home. Try a toasted peanut butter and banana sandwich, or grilled cheese with it. Make delicious cinnamon toast with butter, granulated Swerve and Saigon Cinnamon for a really special treat that is sugar free.

Serves 5

93 calories

3.1g carbs

6.9g fat

4.6g protein

  • 3 large eggs, separated
  • 1/4 tsp cream of tartar
  • 2 ounces cream cheese, very soft
  • 1 tbsp Swerve or Splenda granulated
  1. Preheat oven to 350*F. Line a baking sheet with parchment paper.
  2. Beat egg whites and cream of tartar together in a bowl until stiff peaks form.
  3. Mix egg yolks, cream cheese, and sweetener in a separate bowl using a wooden spoon and then mixing with a hand held egg beater until mixture is very smooth and has no visible cream cheese. Gently fold egg whites into cream cheese mixture, taking care to not deflate the egg whites.
  4. Carefully scoop mixture onto the prepared baking sheet, forming 5 to 6 inch buns.
  5. Bake in the re-heated oven until cloud bread is lightly browned, about 30 minutes.

Low Carb Sesame Chicken


520 Calories

36g Fat

45g Protein

4g Net Carbs

Serves 2

Coating and Chicken

1 egg

1 Tablespoon arrowroot powder

(or cornstarch)

1# chicken thighs

(cut into bite sized pieces)

Salt and pepper to taste


2 T. Liquid Aminos

1 Tablespoon sesame seed oil

2 Tablespoons Sukrin Gold

1 Tablespoon vinegar

Ginger (1 cm cube)

1 clove garlic

2 Tablespoons sesame seeds

1/2 teaspoon cornstarch dissolved in 2 T. water

1-Combine egg with arrowroot powder

2-Whisk very well and add chicken.

3-Heat 1 T. toasted sesame seed oil in a large pan and add the chicken with the pieces not touching each other. You may have to use two skillets. Brown gently.

4-Cook about 10 minutes. While chicken is cooking make sauce by combining all sauce  ingredients and whisking well.

5- When all chicken is cooked, add the sauce to the pan and heat through, cooking for about 5 minutes.

6-When the sauce has thickened, add the chicken to a bed of cooked broccoli and serve with more sesame seeds.