LOW CARB, HIGH PROTEIN Vanilla Fruit Smoothie

 This smoothie has become an obsession. By obsession I mean I'm eating it 5 out of 7 days per week to break my fast and I LOVE IT! It's super creamy like a milkshake and my recipe makes a BIG smoothie. Like 32 ounces, big! It's nutty and fruity and smooth with a touch of sweetness. Plus it packs a big protein punch at 58 grams of protein! This smoothie keeps me full for HOURS. Highly recommend if you are looking for a low carb, high protein lunch or breakfast. Try it and tell me what you think!

Exact ingredients I used

Low carb Vanilla Fruit Smoothie- Serves 1 

6-7 ice cubes

2 scoops of low carb protein powder, I use ISOPURE protein powder

1/2 cup frozen fruit blend (pictured above)

2 Tbsp hemp hearts

3 Tbsp unsweetened coconut

1 cup unsweetened vanilla almond milk 

Add ingredients to your blender and blend for 60 seconds or until all ingredients are incorporated together. Enjoy!

Nutritional Facts for entire smoothie:

468 Calories

10g Net Carbs

58g Protein

The BEST low carb Chicken Marsala EVER!

 Chicken Marsala has always been one of my favorites. I find that a good quality marsala wine from the wine section of your store really elevates this meal and the one I buy is only $7.95 and allows me to make 4 meals! Definitely worth it. I hope you enjoy this low carb marsala as much as our family. I like to serve mine over zucchini noodles or hearts of palm noodles but you could also do cauliflower rice or cauliflower mash to keep it low carb. Or simply serve with some sautéed broccoli and a side salad. Perfect for a special occasion or a Tuesday night!

low carb Chicken Marsala- serves 4 

2 large chicken breasts, cut in half lengthwise

1 Tbsp extra virgin olive oil

1 Tbsp flour*

salt & pepper

garlic powder

onion powder

3 Tbsp salted butter, divided

8 ounces mushrooms, sliced- I use shiitake, white, or baby Bella (or any combo of those will do)

3/4 cup Marsala cooking wine

1/2 cup heavy cream

Prepare the chicken by slicing it lengthwise. Season with a sprinkle of salt, pepper, garlic powder, and onion powder. Then take 1 tablespoon of flour (if using) and dust over the chicken. 

Heat the olive oil and one tablespoon of butter in a nonstick skillet over medium high heat. Cook the chicken until it is golden brown on the first side, about 5 minute. Then flip and cook an additional 5 minutes. Remove the chicken from the pan. It might not be done cooking yet- that's ok. It will finish cooking in the sauce. 

Then add in the 2 remaining tablespoons of butter on medium/medium high heat and brown up the mushrooms for 5-7 minutes. 

Then add in the marsala wine and allow to come up to a bubble. Scrap the bottom of the pan to loosen any bits of mushroom and chicken. Allow this to bubble for 3-4 minutes and reduce slightly. 

Next, add in the heavy cream. Stir well to incorporate. Then add the chicken and any juices from the plate back into the pan. Cook for about 5 more minutes until the chicken is cooked through and the sauce has thickened. Taste for seasoning and add in more salt and pepper to taste. 

Enjoy!

*If you're not eating flour you can sub almond flour OR leave out the flour altogether and just use the spices as a rub. This will affect the nutritional facts and lower the carbs too :)

Nutritional Facts per serving:

529 Calories

9.4g Carbs

0.6g Fiber

8.8g NET CARBS

42g Protein