How to make Homemade Roast Beef | LOW CARB

I am a few days from 26 weeks pregnant and all I have been craving lately is some lunch meat. I've been dreaming of it. A juicy roast beef sandwich in particular with white American cheese (don't ask me why but it has to be white not yellow LOL), lettuce, tomato and plenty of mayo. Holy... my mouth is watering! They say woman who are pregnant should avoid lunch meat due to the possibility of listeria poisoning. Now, I know a lot of pregnant woman eat lunch meat and are totally fine but this is just one of those things I don't want to mess with. Until today when I make my own homemade roast beef!
There are 2 ways to approach cooking your own roast beef. 1. high heat and quicker cooking time or 2. low and slow.
This recipe is going to be for the low and slow version. I want my roast beef to not have the crust that you would get from cooking it at a higher temperature for less time because I'm going to be making sandwiches or wraps and don't need the crust. Both versions will be on my blog eventually but for today we have the low and slow version. Let's begin!

Homemade Roast Beef
1 top round Beef Roast 2- 2 1/2 lbs (in the video mine is 2.37lb)
1 1/4 tsp salt
1 tsp pepper
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme

Preheat the oven to 225 degrees F.
Rinse and pat the roast dry.
Mix together all the spices. Rub the spices all over the roast. Press the slices into the meat as best as you can.
Place in a roasting pan (or on a foil lined baking sheet) in the oven until the center has reached your desired doneness (see the temperature guide below).
I cooked mine until 135 degrees. This took 2 1/2 hours.
Use a meat thermometer or digital meat probe to determine the temperature.
Once the beef is done cooking allow it to rest for 20 minutes. After that you can slice it and eat it warm or you can follow what I did in the video above- Allow the beef to cool then wrap in parchment paper and plastic wrap and refrigerate overnight.
The next day slice against the grain as thin as possible using a sharp cerated knife or a meat slicer.
Store in the fridge for up to 5 days - if it lasts that long! Enjoy!

Temperature Guide:
120 degrees Rare
126 degrees Medium Rare
134 degrees Medium
150 degrees Medium Well
160 degrees Well Done

*Ways to use this roast beef*
-Sandwiches
-Wraps
-Lettuce Cups
-Make a Steak Salad (romaine, gorgonzola, roast beef and balsamic dressing)
-Serve Warm with Gravy
-Make Roll-Ups with Cheese and Mayo


Roasting Pan I used in this video

iGrill I used in this video

Cabelas Meat Slicer used in the video

lil carb Enchilada Chicken

Break out your crock pots, this is an easy one!!

I'm not trying to sell you this recipe BUTtttttt it's so easy and so flavorful and so juicy that you just have to make it!  I'm bringing out this one for this particular weekend for a couple reasons. I don't think many people eat enchiladas for Christmas Eve or Christmas Day dinner- so this is something to wake up your taste buds. Before the holidays, if you're still running around trying to get all of your holiday shopping, wrapping, cleaning or decorating done OR after the holidays when no one feels like cooking but everyone still wants a home cooked meal.  This recipe pretty much cooks itself and who doesn't love that?! I hope everyone has a wonderful holiday! XO

lil carb Crockpot Enchilada Chicken- Makes 10 servings (1/2 cup each)
1.5 lbs of chicken breast
1 Tbsp Taco Seasoning- link to my homemade taco seasoning
3 garlic cloves, roughly chopped
1 medium onion, roughly chopped
28 oz can enchilada sauce- Low Carb store bought one I use
2 cups shredded Mexican cheese blend (or cheddar)
1 can of black olives, sliced

Into your crock pot add the chicken and sprinkle with taco seasoning.
Add in the garlic, onion, and enchilada sauce. Swirl 1/4 cup of water in the sauce can and add that in as well.
Stir well.
Place the lid on the crock pot and cook on LOW for 6 hours.
Then remove the chicken and shred it with two forks.
Add the chicken back into the crock pot and allow to cook for 1-2 more hours for the chicken to absorb all the juices. (I say 1-2 hours because it is ready after 1 hour but you can let this sit it you're not ready to eat yet.)
Then add the sliced olives and the shredded cheese.
Put the lid back on the crock pot for 15 minutes or until the cheese has fully melted.
Then you are ready to serve this up! Enjoy!

Ways to enjoy this crockpot chicken:
-Serve over sautéed kale or spinach
-Serve cold on a salad with romaine and some pickled jalapeños
-Serve with low carb hard taco shells for a non traditional taco
-Serve with low carb soft wraps- Jason and I did this and Jason made his like a restaurant enchilada with chicken inside, sauce on top with pickled jalapeños, shredded lettuce, chopped tomato and lots of sour cream! Delicious!

Nutritional Information:
Recipe Makes 5 Cups or 10 Servings
Per 1/2 cup serving:
201 Calories
14.7 Grams Protein
2.6 Net Grams Carbs

LOW CARB Thanksgiving Feast

Todays blog post is dedicated entirely to a low carb Thanksgiving Feast!  Watch the video above too! I hope this gives everyone some low carb holiday inspiration but more importantly I hope everyone has a joyous Thanksgiving. I know that I have tons to be grateful for! Thank you so much for reading and watching - XO- Kat Hart

LOW CARB THANKSGIVING FEAST

Links Below! Enjoy!!

Turkey recipe I will be trying this year

Appetizers

Cucumber Goat Cheese Bites

Italian Sub Bites

Pepperoni Pizza Bites

Side Dishes 

Cauliflower Mash

Sausage Stuffing

Cauliflower Mac N Cheese

Balsamic Roasted Brussel Sprouts

Italian Roasted Broccoli

Garlic N Champagne Green Beans

Desserts

Peanut Butter Mug Cake

Pumpkin Pie Mousse

Peanut Butter Cookies

Low Carb Sausage & Cauliflower Stuffing

Just in time for Thanksgiving! Let me just say- I worked hard on this recipe because I wanted it to be perfect and I am beyond proud to say I think this is just about one of the best ever on my blog. Not only is it an amazing side dish BUT it can also be a great make ahead lunch or dinner for any time of the year. The ingredients are reminiscent of a comfort food classic that you can enjoy with your family and friends for the holidays or as a meal prep lunch at your desk. No matter how you decide to enjoy this one- make it. You will literally be in love... like I am right now... eating this as I am typing. *Bliss*

lil carb Sausage & Cauliflower Stuffing- Serves 8 as a side dish
3 Tbsp butter
1/2 cup onion, chopped
1/2 cup celery, chopped
2 cloves garlic, minced
5 cups cauliflower (about one medium head), chopped
2 Tbsp fresh parsley, chopped - Plus extra for garnishing
1/2 Tbsp fresh sage leaves, chopped
1 Tbsp fresh rosemary, chopped
1/2 lb ground Italian sausage, mild/sweet or hot (I used a combo of both!)
1 cup frozen peas and carrots
3/4 cup chicken or vegetable stock
1/2 cup chopped, toasted walnuts

In a skillet with high sides melt the butter over medium high heat.
Saute the onions and celery for 3 minutes.
Add in the ground sausage and cook for another 4 minutes breaking up the sausage as it cooks.
Next, add the chopped garlic and stir for 30 seconds until the garlic becomes fragrant.
Add in the cauliflower with a pinch of salt and pepper.
Turn the heat down to medium heat.
Cook, stirring occasionally for 8 minutes.
Then add in the rosemary, sage, and parsley along with the frozen peas and carrots.
Stir until mixed well.
Then, add the chicken stock to the pan and scrap the flavorful bits off the bottom of the pan.
Cover with a lid and allow to cook for 15 minutes or until all of your liquid has absorbed, stirring every couple minutes.
Then transfer to a serving bowl and top with toasted walnuts and some more chopped parsley.
Enjoy!

*Recipe makes 8 - 1/2 cup servings as a side dish for the holidays*

Per Serving:

154 calories

8.2 grams protein

5 grams net carbs

low carb Peanut Butter Cookies

We are vastly approaching the holiday season! I MAY be the most excited person in the entire world for the holidays this year but it's not a competition, right?! JK. But seriously the holidays are literally right around the corner so I thought it would be a good time to start with an amazingly easy, quick, and delicious cookie recipe! By the title you know this is going to be a peanut butter cookie but what you may not know is there are really only 3 ingredients. Ya... I said it... 3. I did add 2 more simple ingredients to mine, vanilla extract and some pink Himalayan sea salt but they really are not necessary and if you're a low carb-er like me then you definitely have eggs, PB, and Trivia in your house. So you can literally, probably, make these as soon as you finish reading my long rant. Cue the recipe!!!!


low carb Peanut Butter Cookies- Makes 12 
1 cup peanut butter (use your favorite!)
1/3 cup granulated low carb sweetener (I use Truvia or stevia) 
1 egg
1 tsp vanilla extract
coarse sea salt (optional) I use Pink Himalayan Salt

Preheat your oven to 350 degrees.
Grease a cookie sheet with some non stick cooking spray and set aside.
In a small bowl combine the peanut butter, egg, Truvia, and vanilla extract.
Stir until all the ingredients are combined together, takes about 30 seconds.
Once everything is well combined use a tablespoon measure and roll the batter into balls.
place on the cookie sheet leaving some room between each cookie.
Then using a fork OR a potato masher (see my video above to see how I do it!), make 2 impressions into each cookie flattening it as you go.

Sprinkle each cookie with a tiny pinch of sea salt and bake for 12-13 minutes.
Watch then carefully towards the end to make sure the bottoms don't burn.
Remove them from the oven and let sit on the cookie sheet for 2 1/2 more minutes then move to a cooling rack until they are cooled to room temperature then devour! And of course- ENJOY!

Nutritional Facts Per Cookie:

133 Calories

5.2 Grams of Protein

3.5 Grams Net Carbs

5 Tips to Jumpstart Your Low Carb Lifestyle

We have all been there. You eat a few carbs one day and then a couple more the next day and before you know it your "low carb diet" is not so low anymore. You might begin to feel sluggish or see the scale going up so you want to kick your butt into gear and get back on track. Here I have 5 tips to help you out and jumpstart your low carb lifestyle.
If you are new to low carb these tips will also be helpful to get you started and begin your journey!
Just always remember- getting off track is not the end of the world but getting back on track is what will show what you are made of!

Tips:
1. Do your research- Even if you have already researched the low carb diet go ahead and research some more. There might be new information out there. If you are new to the low carb lifestyle it is always good to research and see if it is right for you and if you can see yourself sticking to it. Remember this is a lifestyle and if you are serious about losing weight or changing your life then you should research and find the best plan for you and your body. I recommend the book that got me started on this journey- The 100 By Jorge Cruise.  This book has so much information included in it as well as weeks of meal plans- let me be more specific- EASY meal plans. If you are struggling with where to start, want to learn more, or you want to get back to basics and really lose some LBs then I highly recommend this book.

2. Clean out your kitchen & pantry- If you have low willpower for junk food and sweets or carbs in general then you should definitely clean out your pantry and fridge. Anything that is unopened and not expired you can donate, gift to friends, or bring to your work for the break room. Having these items out of your site will definitely help curve the craving for them. If you don't have it in your house then you can't eat it!

3. Stick to it! The longer you stick to a low carb diet the more results you will see. For me it wasn't only about my visual results but also about how my body felt. I had more energy, I slept better at night and I was overall happier in general. I think sometimes we get complacent with our diet and our appearance and we don't realize how great we can feel. I always urge people to be the best version of themselves they can be. It is not always the easiest thing to do but I think it has the biggest payoff to finally feel healthy and comfortable in your body. Make a promise to yourself that no matter what you will stick to your new lifestyle for a certain amount of time. I like the 2 week rule. Say for 2 weeks I will stick to this and I will not cheat or give up. After those 2 weeks not only will you have stuck to your promise but I bet you will have seen results and will be even more motivated than ever. If not, that is ok too! It is all about finding what is best for you and your body.

4. Remember: Detoxing is normal- Depending how many carbs and sugars you eat on a daily basis your body will go through a short detox when you are beginning the low carb diet. This is important to know before you get started because this can sometimes be debilitating. For me it wasn't that bad it was about 4 days in total day one was not so bad, days 2 and 3 had me feeling very "off", and day 4 was better and by day 5 I felt great. If you know this going into it you know it will subside and you will be on the other side of it soon enough. For me detoxing felt like I had a weak flu virus. I was tired, I had a mild headache, I felt warm even though I didn't have a fever, and I definitely didn't feel like myself. Knowing that I was detoxing almost had me welcoming these feelings because I knew I was getting the processed sugar and carbs out of my system and just like that- it was over.

5. Download an app or start a food journal- For those of you that are into your phone and tablets like I am I find it veery helpful to download an app to help keep track of your food intake throughout the day. Often times I think I am doing well and eating low carb but then once you sit down and really track every food you put into your mouth you could be surprised to find you are not as low as you want to be. Apps and food journaling can really help hold you accountable too! Sometimes I would not want to log something so I just wouldn't eat it! Silly yet effective!

I hope this short list of tips helped motivate you to get back on track OR test the waters and see if low carb is right for you! I am an open book as always so if there are ever any questions please leave them below! More tips to staying on track with maybe some meal plans coming up soon!

Watch my video below for the tips on video as well as a tour of my spooky house decorations. 

Happy October!

lil carb Taco Breakfast Pizza

Everyone knows I love my taco dinners but since most of the time it is just Jason and I for dinner we have leftover taco meat. This is just one of the many ways I like to use it so nothing goes to waste! I hope this recipe gives you some inspiration to not only use leftovers in a new way but also opens your mind into the world of breakfast pizzas! If you liked this recipe let me know and I will show you some of my other breakfast pizzas!

lil carb Taco Breakfast Pizza 
Serves 1 or 2 
(Jason can eat a whole one, I can only eat half before I am stuffed!)

2 eggs
1 Tbsp half & half
1/2 cup leftover taco meat
5 slices roma tomato
1/3 cup cheddar cheese
1/2 Tbsp butter
salt & pepper

*Plus toppings of your choice- guacamole, sour cream, taco sauce, etc!

Start by warming your taco meat in the microwave for 1 minute and set aside.
Then whisk 2 eggs with half and half and a pinch of salt and pepper and set aside.

In an 8 inch, non stick skillet melt butter on medium high heat.
Add in the whisked eggs.
To create a perfect egg-pizza-"crust" follow my 3 simple tips (reference my video above too!)
1. Swirl the pan to get the egg moving.
2. Scrape away the egg from the sides.
3. Pull the egg away from the sides allowing the raw egg to get underneath and cook.
Continue to do this until the egg crust is mostly cooked.
Then time to assemble the pizza!
Turn the heat down to medium low and add your taco meat onto your egg "crust".
Arrange tomato slices on top of the taco meat and sprinkle with a little salt and pepper and then sprinkle cheese all over.
Cover and allow the cheese to warm and start to melt.
Remove from the heat and run your spatula around the pans edge to loosen the "pizza".
Plate and top with your favorite taco toppings and ENJOY!

Nutritional Info

(not including additional toppings)

1 whole pizza:

438 Calories

5.6 Grams of Carbs

32.8 Grams of Protein

Half of a pizza:

219 Calories

2.8 Grams of Carbs

16.5 Grams of Protein

lil carb Crunchy Snack Favorites

I am always on the look out for new low carb foods literally whenever I am at any place you can purchase food... I"m obsessed! I have been tasting a whole bunch of new stuff lately and decided I had enough new snack favorites to make a video for you guys!

I have 5 snacks here that I am in love with right now- check them out below!

1. Coconut Chips

2. Cheddar Cheese O's

3. Herbed Cashews

4. Jicama Chips

5. Somersault Snacks

As always- if you guys have products or food that you love please share it with me! I love trying new things! 

lil carb Caprese Chicken

The perfect Summer dinner using in season herbs and vegetables!  This is also wonderful for meal prep or to feed guests! 

lil carb Caprese Chicken- Serves 2
2 chicken breasts, 1 1/2 inches thick
4 Tbsp pesto, Link to my Homemade Pesto
3 slices of tomato
1/2 cup shredded mozzarella cheese
1/4 tsp crushed red pepper flake, adjust to your taste
salt & pepper, to taste
Parmesan cheese, optional

Start off by marinating the chicken.
In a shallow bowl place 2 tablespoons of pesto and add the chicken. Turn the chicken to get all sides coated in the pesto and refrigerate. I like to marinate mine for 2 hours but if you are pressed for time I would let them sit for at least 15 minutes.
 Cut the tomato slices in half and sprinkle them with salt and pepper, set aside.

To cook the chicken:
Preheat your oven to 400 degrees.
In a large skillet (I use cast iron), heat 2 tablespoons of olive oil over medium high heat.
Add the chicken. Cook for 5 minutes and then flip over and cook for an additional 5 minutes.
Turn off the heat.
Then, add another 1 tablespoon of pesto to the top of each chicken breast and spread evenly.
Then sprinkle red pepper flake on top of the pesto. I like to do 1/8 tsp on each chicken breast.
Then add on your tomato slices and then top each piece of chicken with mozzarella cheese.

Place in the oven for 8 minutes. Using a cast iron, I put the whole pan in the oven.
Then I place under the broiler for 1-2 minutes until the cheese is bubbly and brown.

Top with parmesan cheese if desired, slice the chicken and ENJOY!

Per Chicken Breast:

425 Calories

49 Grams Protein

3.5 Net Carbs

Taco Tuesday! Plus 2 lil carb Shells!

As most of you know I am obsessed with Tacos so I wanted to take you along for the ride on a typical Taco Tuesday in the Hart house!

I even use shells and still keep it a low carb Taco Tuesday!

Product Links!

Hard Taco Shells

Soft Taco Shells

Taco Sauce

Taco Holder

Other Taco Recipes & Videos you will Love!

Taco Seasoning

Taco Chili

Taco Salad

Favorites of the Week- featuring hard taco shells

lil carb Grocery Haul

My latest YouTube video features my Wegmans grocery haul!  I stocked up on low carb goodies for meals for the upcoming week.

I also included 3 tips for staying sane and stress free when going to the grocery store. 

I hope you guys enjoy this latest video!

lil carb Balsamic Chicken & Veggies- MEAL PREP

Here we go again everyone! Meal prep is my best friend I swear. I love to cook, don't get me wrong butttt- how awesome is it when you have a perfectly cooked meal waiting for you all portioned out in the fridge that you can heat up and eat?  This meal fits the bill! Easy, delicious and-as always- LOW CARB!

*For this recipe I weighed my ingredients because the sizes of vegetables vary greatly depending on where you purchase them and at what time of the year you are purchasing them. I hope this helps you.
I have a small little kitchen scale that really helps me out if you don't already have one- here's the one I USE. Super affordable and I use it ALL the time.

Balsamic Chicken & Veggies- Makes 4 servings
16 oz chicken breast, cut into cubes
12 asparagus spears, woody ends snapped off
5.5 oz red onion (about 1/2 a large onion)
7 oz zucchini (1 medium size zucchini)
6 oz red bell pepper (1 medium sized pepper)
12 oz cauliflower (1/2 medium head)
3 oz baby bella mushrooms (about 7 mushrooms)
3 Tbsp olive oil, divided
3 Tbsp balsamic vinegar
1 tsp garlic powder
1 tsp Italian seasoning
Salt and Pepper

Preheat your oven to 450 degrees.
Take a large baking sheet and cover it in tin foil and set aside.
To your chicken that has been cut into cubes add 1 Tbsp of the olive oil, the garlic powder, Italian seasoning and a pinch of salt and a pinch of pepper. Mix together well until all the chicken is coated and set aside.
Cut up all of your vegetables into large chunks- try to keep the vegetables cut at the same size this will help cook everything evenly.
Arrange the vegetables on the foil lined baking sheet and pour on the remaining 2 Tbsp of olive oil and 3 Tbsp of balsamic vinegar. Sprinkle with salt and pepper and then give a good mix to make sure all the veggies are coated.
Next, nestle the chicken cubes right on top of the veggies.
Bake for 20-25 minutes (I baked mine for 23 minutes)- to test to see if it is done cut into the biggest piece of chicken and if it is cooked through then you are done!
Serve this right away or allow it cool and then pack it up into some tuber ware and store it in the fridge for meal prep. Any way you eat it- ENJOY!

Per Serving:

300 Calories

33 grams Protein

10 grams Net Carbs

My first Q&A!

Wine?! Exercise?! Low Carb FOREVVVEERR??!

After being on YouTube for over a year now I get some of the same questions asked so I did a quick Q&A of my top 7 questions for you guys! I hope you like it and as always- ask away! I love answering your questions about my recipes, low carb diet, and anything else you wanna know.

From my video here are the links I talked about:

My Spice Containers

the book - The 100 by Jorge Cruise

lil carb Chicken Salad Lettuce Cups

If you're ready for a new lunch idea then keep reading!

Switch up your daily salad for my chicken salad lettuce cups! Crunchy lettuce, creamy cheese, salty bacon, sweet tomato.... I cover all the textures which makes these lettuce cups so perfect! I like to meal prep these to take for lunch because they hold up really well in my lunch box!

Try them today!

lil carb chicken Salad Lettuce Cups- Serves 1
1/2 cup Chicken Salad (get my recipe below!)
2 lettuce cups (see video for how I make mine)
2 slices of tomato
2 slices of cooked bacon
1 slice of American cheese

To assemble add 1/4 cup of chicken salad to each of your lettuce cups.
Then top each with one slice of bacon, one slice of tomato, 1/2 slice of cheese and ENJOY!

Nutritional Info

For one serving above:

525 Calories

32 Grams Protein

4.3 Grams Net Carbs







My Chicken Salad Recipe- Makes 2 cups
2 cups rotisserie chicken, shredded or chopped
1/3 Cup Mayo
1/4 Cup chopped onion, red or white
1/4 tsp Salt
1/2 tsp Pepper
Combine all the ingredients together, mix well and store in the fridge!

lil carb Italian Eggs

Recipe #3 in my YouTube Egg Series 

And this one is the most savory of them all!! I came up with this recipe as a way to shortcut an eggs in purgatory recipe and let me tell you not only is this almost TOO easy but it is amazing as a breakfast, lunch, OR dinner! This is just as simple as it gets peeps anddddd you can customize how well your yolk is cooked to your personal preference! With literally 2 ingredients and a few spices you can't go wrong! Garnishes not included hehehe

lil carb Italian Eggs- Serves 1
1/2 cup low carb marinara sauce - I used Belletieri's Marinara Sauce
1/4 cup water
2 eggs
1/8 tsp red pepper flake (optional)
1/8 tsp garlic powder (optional)
Salt & Pepper

Garnishes- also optional although I love garnishes!
1/2 Tbsp grated parmesan cheese
1 tsp fresh parsley or fresh basil

In a small 8 inch skillet (use this size otherwise everything will cook too quickly) heat up the water and marinara sauce over medium high heat until it is lightly bubbling around the sides and warmed through.
Then crack in your eggs being careful not to break the yolk.
Sprinkle on the red pepper and garlic powder if you are using them, turn the heat down to medium and then put a lid on the pan.

Cook time once the lid goes on:
-Runny Yolk: 2 minutes
-Solid yet shiny yolk (what is in my video): 3 minutes
-Fully cooked yolk: 3 1/2 - 4 minutes
*Your stove may be different then mine- but this happens quick so watch your eggs carefully to get your desired doneness.

Once they eggs are done plate em and eat em!
Garnish with some parmesan cheese, S&P and fresh chopped herbs and ENJOY!

**TIP: to make this for more people just use more sauce, more eggs, and a bigger pan. Use a pan that will fit the number of eggs you want to cook at once and add enough sauce to cover the bottom of the skillet.
**TIP 2: When looking for a low carb sauce I try to stay below 4 net grams of carbs per 1/2 cup. Calculate the net grams of carbs by subtracting the fiber from the carbs on the label.

Nutritional Info for my entire recipe:

238 Calories

16 Grams Protein

4.5 Grams Net Carbs

lil carb Frittata for One

Recipe #2 in my YouTube Egg Series!!

Eggs can be underrated I mean you can do SO much with them in just about any flavor combo!

I have plenty of frittata recipes on this blog but what if you're not feeding a crowd or meal prepping?  What if you just want a single serving frittata for one? With ALL your favorite flavors?  Take this recipe and run with it! Add in whatever your favorite flavors are or whatever you have in your fridge and you can have a super easy frittata for one ready in no time!!  See how I like to make MINE below!

lil carb Frittata for One
2 eggs
1 Tbsp half and half
1/2 Tbsp Butter
1/8 cup bell pepper, chopped
1/4 cup tomato, chopped
2 Tbsp onion, chopped
1 Tbsp pickled jalapeño, chopped
.75 ounces cheese (I used 1 slice of American Cheese)
1 Tbsp fresh herbs such as parsley, chives, or basil (optional)
Salt & Pepper to taste


 To start off whisk together the eggs and half & half with a pinch of salt and a pinch of pepper.
Whisk together until it is combined and then whisk another 10 seconds.
Preheat your broiler to high.
Next, heat the butter in an 8 inch, nonstick skillet (this is key) over medium to medium high heat.
Once the butter is melted add in the chopped onion and jalapeño and stir for about 30 seconds. Then add in the bell pepper and stir for about 30 seconds. Next add in the tomato and stir.
Cook the veggies until they develop brown color, about 3-4 minutes.
Then arrange the veggies in a single layer and pour in the eggs.
Run a spatula around the edge of the skillet to loosen the egg mixture from the sides.
Tilt the skillet around to move the uncooked egg mixture and continue to run the spatula around the edge. Do this until the frittata is mostly set but not completely cooked yet- about 2 minutes.
Top with your desired cheese and pop under the broiler for 1 minute- 1 minute 30 seconds- depending on your oven. Just watch carefully. In my video I kept mine in for 1 minute 20 seconds.
Garnish with chopped herbs and ENJOY!

Nutritional Facts for whole recipe:

370 Calories

18 Grams Protein

7 Grams Net Carbs

**For more breakfast recipes including other frittata flavors click on the "Breakfast" link on the left side of my blog!**

lil carb Egg Cup Trio! Meal Prep & Brunch Approved

This recipe I have for you today is very versatile. I made these for a brunch I hosted at my house for my mom for Mother Day! They also work well as meal prep for a quick make ahead breakfast or snack. And if you're like me you make em and eat em! I have customized 3 flavors today but really use whatever you like and have on hand. I absolutely love meal prepping but if you don't then you will like this recipe because it is super quick and makes a bunch of lil egg cups.

*Pan I used was 24 cups, 2 inches around and 1 inch deep.

lil carb Egg Cup Trio- Makes 24 cups- 8 of each flavor

Eggs:
8 eggs
2 Tbsp half and half
Salt and Pepper to taste

Broccoli Cheddar Egg Cups:
8 tsp finely chopped broccoli (about 3 small florets)
1/2 slice Cheddar Cheese or about 8 tsp of shredded cheddar

Ham and Cheese Egg Cups:
2 thin slices deli ham of your choice, chopped
1/2 Slice American Cheese

Mushroom and Swiss Egg Cups:
8 tsp finely chopped mushroom (about 2 mushrooms)
1/2 slice Swiss Cheese

Assembling:
Preheat the oven to 375 degrees.
To start off whisk your eggs with a pinch of salt and pepper and the half and half.
Set aside.

Spray your pan liberally with cooking spray.

8 Broccoli cups- add in 1 tsp of finely chopped broccoli to each muffin cup.
8 Ham and Cheese cups- add in 1 tsp of finely chopped deli ham to each muffin cup.
8 Mushroom cups- add in 1 tsp of finely chopped mushroom to each cup.

Next, pour the egg mixture into each cup, filling each one almost to the top.
Top each cup with the appropriate cheese.
Bake for 9 minutes.
They will puff up so when you take them out let them sit for a minute or so and then remove them to a serving tray and enjoy right away or let them cool and then pack them up in some tuber ware and store in the fridge. To reheat simply microwave for about 1-2 minutes until they are warmed through.
ENJOY!

Nutritional Info:

1 Brocolli Cheddar Egg Cup:

42 Calories

3.2 Grams Protein

.3 Grams Net Carbs

1 Ham and Cheese Egg Cup:

35 Calories

4 Grams Protein

.2 Grams Net Carbs

1 Mushroom Swiss Egg Cup:

30 Calories

2.5 Grams Protein

.3 Grams Net Carbs

lil carb NEW Snack Ideas

I'm definitely not a girl who can eat the same thing every day. Boy, would that make life easy lol Since that is not an option I am constantly trying to figure out new and tasty meal and snack ideas. Here are 4 snacks that I am currently eating in an effort to switch up my low carb snack game.
Click on the food links to see the brands of everything I love to use and also check out the quick video above! Enjoy!

1. Pickles N Cheese

2 Dill Pickle Spear with 1 1/2 slice of american cheese

(1/2 slice of cheese per spear)

95 Calories

3 grams Protein

4 grams Net Carbs

2. Cucumber Bites

1/4 cup cucumber slices each topped with 1sp Alouette Cheese Spread ( I use garlic & herb), and about 1/4 tsp roasted and salted sunflower seeds

111 Calories

2 grams Protein 

3.5 grams Net Carbs

3. Broccoli and Ranch

The perfect on the go snack! 1/4 cup Broccoli and about 3 Tbsp of Ranch Dip

144 Calories

3.2 grams Protein

6 grams Net Carbs

4. Chocolate Craving Snack

1/3 of a Chocolate Chunk Protein Bar

60 Calories

6.7 grams Protein

3.4 grams Net Carbs

lil carb Rosemary Garlic Chicken Burgers

1 GRAM OF NET CARBS PER SERVING!!!!!!!!

Another recipe I have been making for years! By eliminating the bun, the carbs are virtually non existent! Doesn't get much better than that! Thank you Giada! This recipe is definitely a LOW CARB winner!

lil carb Rosemary Garlic Chicken Burgers- Serves 4
Original Recipe by Giada De Laurentiis

My slightly altered version:
1 lb ground chicken
1 cup mayonnaise
1/4 cup fresh chopped rosemary
2-3 cloves garlic, minced finely
4 cups of spring mix lettuce
3 tbsp olive oil
2 tbsp butter
Salt & Pepper to taste

In a large bowl sprinkle the ground chicken with salt and pepper and set aside.
In another bowl combine the mayo, rosemary, and garlic and mix well.
Take 1/4 of the mayonnaise sauce (just eyeball it) and add it to the ground chicken.
Mix well with your hands until well combined.  Set the mayo sauce aside until ready to serve.

In a cast iron skillet or large pan melt the olive oil and butter over medium high heat.
Divide the chicken mixture into 4 and carefully drop into the skillet and flatten with your fingers into burger shapes.
Cook these for 7 minutes on the first side, flip, and cook for another 6 minutes.
Remove from the skillet onto a paper towel lined plate.

To serve: Take 1 cup of spring mix and toss lightly with 1 tablespoon of the leftover mayo sauce.
Top with one burger and some more of the mayo sauce.
ENJOY!

Per Serving:

562 Calories

23 grams of Protein

1 gram Net Carbs

lil carb Wrap Hacks

Now that you have some low carb wraps in your pantry after watching my LOW CARB Pizza video what else can you do with these wraps?!

In the video above I give you my low-carb-wrap hacks of the moment! 

LOW CARB WRAP HACKS:

1. Hot Dog Bun! 

I layer my all beef hotdog with spicy brown mustard and lots of chopped raw onion.

2. Toast Alternative

My toast consists of mayo, a sliced hardboiled egg, salt, pepper, and Cholula sauce

3. Soft Taco Shell

I fill mine with seasoned beef, lettuce, tomatoes, cheese, and my favorite taco sauce

4. Baked Tortilla Chips

Baked at 375 degrees for 9 minutes then dip them in whatever your heart desires

lil carb Sausage Peppers and Onions Zoodles

One pan, short ingredient list, and So.Much.FLAVA!

This meal is great for a quick and easy dinner as well as meal prep. 

I absolutely LOVE taking this for lunch the next day. 

lil carb Sausage Peppers and Onion Noodles- Serves 4
3/4 lb Italian sausage (ground OR in links)
1 medium onion, roughly chopped
1 bell pepper, roughly chopped
2 cups of zucchini noodles
2 tsp olive oil, divided
1 1/2 cups low carb marinara sauce
1/2 cup water
Salt & Pepper to taste
1/2 tbsp fresh parsley for garnish (optional)

1. Ground Sausage: In a large skillet (mine is 12 inches) add in 1 tsp of olive oil over medium high heat and cook your ground sausage until fully cooked. Then remove with a slotted spoon to a plate and return the pan back to the stove and continue on to step 2.

1. Sausage Links: poke your links with a knife 3 times so they don't explode in the oven and bake at 425 degrees for 25-30 minutes. Let sit to rest for about 3 minutes then slice and set aside.

---
2. To your pan add in 1 tsp more of olive oil over medium heat. Add in the onion and pepper and sauté for 5 minutes until the vegetables are soft and just starting to get brown. If you used ground sausage make sure to leave the brown bits in the bottom of the pan. Brown bits= FLAVOR!

3. Add the sausage back in to the pan and then add in the marinara sauce and the water and mix well.
Turn up the heat to medium high and using your spatula to release the brown bits from the bottom of the pan. Let this bubble away, stirring often, for 5 minutes. Taste and add salt and pepper if needed.

4. Next, add in your zucchini noodles and stir well for 1 more  minute.

5. Garnish with parsley and ENJOY!

Per Serving:

370 Calories

11.3 Grams Protein

10 Net Grams Carbs

Hey Friends!!!

I wanted to pop in real quick and let you know that I have not been posting new recipes or videos lately because my kitchen is currently undergoing some renovations! Which although it is exciting it is also a tiny bit frustrating. The 3 day project started in March.... and it still not finished. LOL That being said please don't think I have disappeared! I have SOO many recipe ideas and videos that I will film as soon as I can!  Thank you for your patience! Love you guys!

XO
Kathleen

lil carb Italian Sub Chopped Salad

Per Entire Salad!

(without dressing, using the ingredients I used in my video)

472 Calories

25 Grams Protein

12.5 Grams Net Carbs

So.. at first I thought that getting bored with the same old foods was a bad thing. But after I started thinking about it I realized it's a GREAT thing!  By getting bored of foods it is keeping my mind sharp and forcing me to create yummy new recipes and put together new ideas. This next recipe was born in exactly that way. I was sick of the same old lunch salads I was eating and when I get sick of food I get sad. I really really love food and food should be an experience! Even if you're eating in your cubicle at work. You should still look forward to lunch. With this salad I get excited for lunch to come!!! Is it 12:01 yet? hehehe

lil carb Italian Sub Chopped Salad- 

Serves 1 as a meal salad or 4 as a side salad

2 1/2 cup lettuce blend

2 Tbsp grated parmesan cheese

1/4 cup mozzarella cheese- use fresh, grated, or mozzarella balls (see video)

1/4 cup cucumber

8 Kalamata olives

2 Tbsp roasted red peppers

1/4 cup yellow bell pepper

2 Tbsp red onion

5 cherry tomatoes

5 slices pepperoni

1 1/2 oz salami 

1/4 tsp dried oregano

Break apart lettuce leaves with your fingers into bite size pieces.

Then chop up everything else! Its that easy.

I like to combine in a big bowl then sprinkle with oregano and give a good mix with your favorite Italian dressing! My favorite is Kens Italian!

Pack this up for lunch, serve it as a side salad with your favorite dinner or enjoy right on the spot after you chop chop and drop!  Enjoy!

lil carb Yogurt Protein Bowl

This could be a game changer to some of my low carb friends. Are you craving fruit? Or maybe you really miss yogurt parfaits? Or do you see people eating these colorful smoothie bowls and you want to join in on the fun??  I have felt all of these emotions so I decided to create a low carb protein bowl of my own that involves fruit and yogurt and everything that i crave from time to time.  Using the ingredients I used you will have a hearty breakfast for 10 net grams of carbs. This is a nice change up from eggs and I know you will love it as much as I do!

lil carb Yogurt Protein Bowl- Serves 2
1 container of Siggis Brand- plain yogurt, 5.3 oz (find it HERE)
1/2 Tbsp chia seeds (Find them HERE)
2 oz banana (About 1/3 of a medium size banana)
1/2 scoop (about 1 Tbsp) of protein powder** ( HERE is the one I use)
About 1/3oz (handful) no sugar added toasted coconut chips ( HERE are the ones I love)

To assemble- mix the yogurt with the protein powder until well combined.
Then either stir in or top with the chia seeds, banana and coconuts chips.
Then pack up for later and refrigerate or Enjoy now!

**Watch to the end of my video above where I talk more about protein powder**


Per Bowl- using the ingredients I use:
247 Calories
21g Protein
20.1g Net Carbs

*I split this into 2 breakfasts- So for each half:
123 Calories
10.5 Grams Protein
10 Net Grams Carbs


If you sub out the banana for 3 medium fresh strawberries:
Per Entire Bowl:
211 Calories
20.8 Grams Protein
10g Net Carbs

lil carb Irish Coffee

In honor of Saint Patricks Day I am sharing my favorite restaurant dessert drink to order!

This boozy coffee drink is so easy to make at home and it really warms your belly.  If you are enjoying this at night and don't want the added caffeine just brew up some decaf coffee and you will be good to go!  As always- if you like your coffee a certain way with cream versus no cream, no sugar, more sugar- do whatever you enjoy this is exactly how I like to enjoy my Irish coffee but the beauty of cooking and eating and drinking is enjoying everything the way that you like it :)

lil carb Irish Coffee- Serves 1
6-8 oz coffee (decaf or regular)
1/2 - 1 shot of Whiskey - Jameson or Jack Daniels are my favorite (add as much as you prefer)
1-2 packets Truvia (about 1-2 tsp)
Half and Half - optional
whipped cream for topping
ground nutmeg
ground cinnamon

Brew your coffee.
Add the sugar and whiskey to the bottom of your mug.
Pour coffee in.
Stir well.
Add half and half if you are using it.
Stir again.
Top with whipped cream and sprinkle with cinnamon and nutmeg.
Sip and Enjoy!

Per Serving

using 8oz coffee, 1oz Jack Daniels, no half and half, 1tsp Truvia and 4Tbsp whipped cream

120 Calories

0g Protein

2g Net Carbs

lil carb Shamrock Sip

Per Drink:

107 calories

2.5 grams protein

2.5 grams net carbs

Saint Patricks Day is this week! Wow this year has flown by!  In my effort to remain festive for the holiday this year I decided to share a recipe for a spin-off of the Shamrock Shake found at McDonalds.  I know anyone on a low carb diet OR anyone looking for a skinny alternative to this shake will absolutely love this recipe. This lil sip will literally change your life- not your weight! Stay on track with my version and you will satisfy your craving without any of the guilt!

lil carb Shamrock Sip- Serves 1

2 oz half and half
4 oz unsweetened almond milk
1 tsp vanilla extract
1/4 tsp peppermint extract (I used a little less than a full 1/4 tsp)
2 ice cubes
2 drops green food coloring
2 packets of Truvia

In a blender combine all of the ingredients and blend for 20-25 seconds.
Serve in a small glass or mason jar.
Garnish with whipped cream and ENJOY! 

lil carb Cheesesteak Egg Scramble

Per Serving plus 1 Tbsp spicy ketchup:

647 Calories

36.6 Gram Protein

9 Grams Net Carbs

Like most of my recipes this breakfast came about when I was browsing through my fridge trying to figure out something new to make for Jason besides the normal ole scrambled eggs.  I had left over, thin sliced london broil lunch meat in my fridge and some cheese and veggies and behold- a wonderful, NEW, Low Carb breakfast item was born! This quickly became a favorite in my house, I'm sure you will love it too!

lil carb Cheesesteak Egg Scramble- Serves 1
2 eggs
1 Tbsp half & half
3-4 thin slices london broil OR roast beef
2 1/2 slices American cheese
1/8 cup thin slices white onion
1/4 cup thin sliced bell pepper (any color you prefer)
1/8 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder
2 Tbsp butter

Spicy Ketchup:
2 1/2 Tbsp low sugar ketchup
1/2 tsp mayonnaise
1/2 Tbsp Sriracha

Scramble your 2 eggs with the half and half and set aside.
Mix together the spicy ketchup ingredients in a small bowl and set that aside.
Melt the butter in a nonstick skillet over medium hight heat.
Add in the onion and stir for 2- 3 minutes until they are golden brown.
Add in the bell pepper and stir for another 2 minutes.
Then add in london broil breaking into smaller pieces as you add it to the pan.
Stir.
Then add in the salt, pepper, and garlic powder and stir.
Then add the egg in and scramble until they are your desired consistency. Turn your heat down at this point if  you prefer to cook your eggs "low and slow". If you're like me the eggs will cook within the next minute or so at medium high heat.
Make egg scramble into a thin even layer and top with the cheese.
Turn heat down to low and put a lid on to melt the cheese.
Plate and use spicy ketchup as the condiment. Enjoy!

Low Carb Diet- Grocery Store Salad Dressing Favorites

Click on the video above to see me talk about my favorite salad dressings of the moment.

All low carb and all taste tested by me!  I love every one of these and I eat a TON of salads so I use them all!

Kens Steakhouse Blue Cheese

Hidden Valley Original Ranch

Kens Italian

Olive Garden Italian

Newmans Own Creamy Caesar

Raos Roasted Garlic Dressing

If you are interested in making your own salad dressings OR if you want some salad inspiration click HERE to get to my YouTube playlist with a list of salads and homemade dressings!

Happy Cooking everyone!

*This post and video are not sponsored*