Minestrone soup

Quack

Gluten free, diary free, vegetarian, vegan

Recipe:

2 Tbsp olive oil

1/2 cup diced onion

1/2 cup (60g) chopped celery

1/2 cup (80g) chopped carrots

2 tsp minced garlic

9oz roma tomatoes diced & seeded

4 cups vegetable broth

1/2 cup tomato sauce

2 tsp Italian seasoning

30 oz (2 cans) dark red kidney beans rinsed & drained

1/2 cup (60g) green beans

Parsley to taste/garnish

Salt & pepper to taste

Noodles optional and not included in our nutritional information. (I know most minestrone soup has noodles and when we make it we use banza gf chickpea rotini or Barilla gf rotini.

Instructions:

Prep, chop, measure, etc… and put it all in a slow cooker. Cook on high for 4hrs or 6hrs on low.

If adding noodles I prefer to boil them up right before you’re going to use them and allow people to add or not.

I like to pair this w a grill cheese sandwich. I use schlar bread cause I’m gluten free.

Rough Nutritional Info:

340 calories, 63.34g carbs, 22g fiber, 12.83g sugar, 18.67g protein, 5.2g fat.

Inspired by www.dinneratthezoo.com

Deviled Eggs

Quack

Gluten free, low carb, diary free, vegetarian

Ingredients:

6 hard boiled eggs

3 Tbsp (42g) Mayo

2 1/2 tsp (13g) white balsamic vinegar

1 1/2 tsp (5g) sugar

Pinch salt

Optional toppings: diced green onion, paprika, smoked bacon salt

Instructions:

Set eggs on counter & bring to room temp. Bring water to boil. When water is at a full boil carefully add eggs. Boil until well done (roughly 13 min). put ice and water into a big enough bowl. when eggs are done cooking, add them to ice bath to cool. When fully chilled shell eggs. Cut in half and separate yokes and whites. Put whites into a container w some paper towel.

Mix yokes, vinegar (if you can’t get the fancy vinegar plain white vinegar is fine), sugar, & salt I use the kitchen aid but you can just mix by hand. Put in a ziplock bag and set it near the whites in fridge. You can hold for several days until you’re ready for use. This recipe scales. Be the hit of the party by bringing more deviled eggs than needed.

Rough nutrition:

Calories 65, Carbs 1

Loaded Chicken Salad

Quack

Gluten free, low carb

Ingredients:

2 cups boiled or poached chicken breast shredded Or cubed

1/2 cup (100g) mayo

1/2 cup (117 gl) sour cream

1 cup (143g) chopped celery

1/4 cup (40g) chopped yellow onion

3 green onions (2 Tbsp = 1 green onion)

1/2 cup (62g) bacon crumbles

Salt & pepper to taste

Mix well and let sit over night. Will not be good until the flavors can marry.

Rough Nutrition:

595 calories, 6 carbs, 39g fat, 52g protean

Cashew Chicken Salad

Quack

Gluten free, low carb, dairy free

Ingredients:

1 lb poached or boiled chicken cubes or shredded

1/2 cup cashews chopped (not to finely)

1 rib of celery diced (1/3 cup)

12 seedless globe grapes halved or quartered

2 green onions chopped (2 Tbsp = 1 green onion)

Salt 1/4-1/2

Pepper 1/8-1/4

1/3 cup Mayo (75g)

Instructions:

Boil or poached chicken is the best chicken to use because you don’t want any tough bits. Frying or baking can leave you w tough edges. Do not go overboard w the shredding of chicken. You don’t want it to be paste. Do all the chopping. Mix it all up. I get a lot of people do not chop the cashews but these will be disproportionately bigger than everything else. I like to double (or more) the grapes but to many grapes and it’s no longer low carb. Keep your audience in mind. Eat the next day. All chicken salads require some time to sit. You can’t just make a chicken salad and then put it in your mouth. You will be unhappy.

Rough Nutrition:

Makes 4 servings, 1 1/4 cups per servings, 404 calories, 35g fat, 17g protein, 7g carbs, 1g dietary fiber.

Indian Chicken Salad

Quack

Gluten free, low carb, diary free

Ingredients:

2 cups chopped or shredded poached or boiled chicken

1/4 cup mayo

1 small red bell pepper chopped

1/4 cup red onion

1 tsp garlic powder

1 1/2 tsp ground cumin

1/2 tsp coriander

Salt 1/4-1/2 tsp

Pepper 1/8-1/4 tsp

Instructions:

Boil or poached chicken is the best chicken to use because you don’t want any tough bits. Frying or baking can leave you a tough edges. Do not go overboard w the shredding of chicken. You don’t want it to be paste. Do all the chopping. Mix it all up. Eat the next day. All chicken salads require some time to sit. You can’t just make a chicken salad and then put it in your mouth. You will be unhappy.

Rough Nutrition:

1 cup per serving, 3 servings, Calories 391, carbs 5g, fat 16.23, protein 40g

Credit: I got the original of this from Gracious pantry. It has been tweaked.

Steak salad

Quack

Gluten free, low carb

Ingredients:

120g chopped lettuce (I use romaine)

28g chopped bell pepper

28g pickled beets

5g chopped green onion

30g feta

4 oz cooked steak (sirloin is what I use)

30g green or garlic dressing

Instructions:

Combine

Rough nutritional info;

Calories 496 carbs 14.1

Gazpacho Soup

Quack

Vegan, low carb, gluten free, dairy free

Ingredients:

1 red onion

1 English cucumber (the long ones) seeded and halved but not peeled.

1 orange or yellow bell pepper

4 plum tomatoes (seeded)

3 minced cloves of garlic (1.5 tsp)

23 ounces (3 cups) tomato juice

1/4 cup 12 yr white balsamic vinegar or white wine vinegar

1/4 cup mild olive oil

1/2 Tbsp salt

1/2 tsp black pepper or white pepper

Instructions:

Mince cucumber & tomato into rough 1” cubes. Use food processor to chop the rest of the veggies fine. Combine all the ingredients and let chill for a minimum of 24 hrs. It really hits it’s sweet spot on day 3. Best when the veggies are at the height of their season. Sour cream for garnish.

Rough Nutrition:

Serving size- 1.5 cups Calories- 162 Carbs-16

Credit: I don’t know where I originally got this recipe but many things have been changed from the original source material.

Meat balls

Quack

Gluten free, low carb

Ingredients:

1lb ground meat (I use 1/2 beef & 1/2 pork or all beef)

1/4 cup Parmesan

1/4 cup heavy whipping cream

1 Tbsp dried parsley

1 Tbsp minced onion (very fine purée)

1 clove garlic (roughly 1/2 tsp)

1/2 tsp salt

1/4 tsp pepper

1 egg

Instructions:

Preheat oven to 400 Fahrenheit. Blend all ingredients. Using a stand mixer combines it best. Use a non stick cooking spray on a baking rack. Put it on a cookie sheet (I recommend putting aluminum foil down to make clean up easier). Make mix into balls and put them in the cooking sheet. Cook in the oven for roughly 18 min or until 165 degrees. Cook in pan to finish.

Makes roughly 9-14 meatballs depending on size. I tend to make 12.

Rough nutritional info:

Cal: 318 fat: 24g carb: 1g protein: 25g

Credit: original recipe found at https://www.lowcarbmaven.com/low-carb-meatballs-recipe-italian-style/