Recipe and Picture by Cherie Whyte - Carter. Prepared in an electric skillet and microwave.

​What we have here for dinner is green Thai chicken curry with bok choy and cauliflower rice. Braise the chicken thighs in an electric skillet in Avocado oil and crushed garlic until golden brown. Remove and place the chicken aside for a bit. Add two teaspoons of green curry paste. Fry it slightly, add one or two cans of coconut milk, stir until paste is mixed thoroughly. Then put the chicken back in, simmer with a generous amount of dried pepper flakes for heat and until chicken is done. Add the bok choy at the end loosely and simmer a little more. Microwave the frozen birdseye cauliflower rice. Serve over the top of the rice, yum!! You can use either chicken thighs or breast meat, which ever you prefer. We have prepared it with both and we prefer thighs as they are jucier and seem more flavorful. This is a keto dish and there are basically no carbs abd low sodium, a very small amount in the coconut milk. We have this about once a week.

Recipe and pictures by Petra Webb. Prepared in the Ninja Foodi.

​Breakfast omelet with chicken sausage and veggies.

Ingredients:
1 mini red bell pepper
1/8 red onion
Handful of sweet kale mix (Dole kit)
4 eggs scrambled
2 tbsp grated Parmesan cheese
DAK’s Italian Blast seasoning
Greenwise roasted pepper and queso fresco chicken sausages (2 links chopped up)
Coconut oil

Fried veggies and chicken sausages up in the coconut oil, then added scrambled eggs and Parmesan cheese. Sautéed in Ninja Foodi for about 10 minutes on medium, flipping it over halfway through.

Calories per plate 447, carbs 15g, fat 28g, protein 35g, sodium a tad high but with our other meals planned today we will stay within daily limits at 980mg and sugar 10g.

For dinner this evening I fixed cauliflower and chicken in the Ninja Foodi.

Ingredients:
1 head cauliflower
1 cup organic low sodium vegetable broth
2 thin chicken breast filets 6 oz each
Sartori Parmesan cheese
Olive oil
DAK’s Citrus Groove seasoning
Garlic powder
Paprika
Pico de gallo

First I pressure cooked the cauliflower whole (cut off the leaves) in the broth for 1 minute, quick pressure release, sprayed olive oil on the top, sprinkled it with garlic powder, paprika and about 4 tbsp of cheese, then set the Ninja Foodi to broil for 6 minutes.

Took the cauliflower out and set aside, then placed the chicken on the same rack, sprayed with olive oil, DAK’s seasoning and garlic powder, broil for 4 minutes, flipped over the chicken, seasoned that side, added 1 tbsp cheese on each filet and set to broil 6 more minutes.
Topped each one with a tbsp of pico de gallo once plated.

Calories per plate 444, carbs 16g, fat 20g, protein 53g, sodium 316mg and sugar 6g.

Salmon with cauliflower; 447 calories, 15g carbs, 29g fat, 33g protein, 209mg sodium and 6g sugar for this meal.

Ingredients:
8 oz salmon (4 oz each)
Medium head of cauliflower
Olive oil in spray bottle (or brush it on)
Garlic powder
DAK’s Citrus Groove seasoning (salt free)
Sartori Parmesan cheese
1 cup of Meijer fat free unsalted chicken broth

First I pressure cooked the whole head of cauliflower in the Ninja Foodi, on high for 3 minutes but next time will do 2 minutes to keep it a bit firmer. Then I did a quick pressure release, sprinkled the garlic powder, DAK’s and 2 tbsp of cheese on top and sprayed a little olive oil over it, then switched the Foodi to broil for 10 minutes, cut the cauliflower in half and placed a half on each plate; put aside.

Then I put the salmon on the rack in the highest position, sprinkled that with seasonings and olive oil, broiled for 10 minutes, flip over and broil for another 5 minutes.

Recipe and picture by Debbie Parker Newgent.

​Low-carb pizzas on the grill. Crust is chicken, cheese and egg (cooked prior to topping)topped with sauce, pepperoni, sausage and cheese. I think next time I will pre-bake the crust in the air fryer and not on the grill as they were a bit soft to hold like a pizza)

Recipe by Shannon E. Green; cooked in a skillet.


For the Hamburger broccoli alfredo:

3 c broccoli
1/2 lb hamburger
1/2 c parmesan
1/3 block cream cheese
2 to 3 T Heavy cream

Cook hamburger & broccoli together. Then add cream cheese & heavy cream to skillet. Once melted add parmesan.

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For the Green chile hamburger helper:

Cauliflower (3/4 of a small head)
1/2 lb hamburger
1/2 med onion
1/3 of a block Cream cheese
2 to 3 T Heavy cream
1/2 c shredded cheese
3 to 4 T green chiles

Fry hamburger, onion, & cauliflower together. Add cream cheese & heavy cream to skillet, once melted add grated cheese & green chiles.

Tonight we had grouper for dinner, seasoned with turmeric, paprika powder and Mrs Dash garlic and herbs and a quinoa spinach blend on the side with half a bag of cauliflower. Squeezed out lemon juice over the grouper after it was plated.

Ingredients:

2 cartons organic low sodium chicken broth (if you want to keep this dish completely vegetarian just substitute it with vegetable broth)
2.5 lbs pre cut butternut squash
1 carrot roughly cut up
half red onion roughly chopped
1 Granny Smith apple roughly chopped
1 leek cut in rings
1/2 tsp turmeric
red pepper flakes to taste
1 tbsp Mrs Dash garlic and herbs
*coconut milk is optional for presentation

I added all these ingredients into the Instant Pot, set it to cook on high pressure for an hour. When it was done I blended it all with the immersion blender and soup is done! Quick, simple and tasty!
And most importantly: very low in calories! Only 100 calories for one cup! And 295 mg sodium, 4 g of sugar, 20 g carbs, 2 g fat and 2 g protein.

This was cooked in a Dutch oven on the stove while on home time but can be easily cooked in a deep electric skillet, Aroma, Ninja, Instant Pot, slow cooker, whatever you use. You may just have to adjust the cooking time a little but the ingredients remain the same.

Ingredients: (all ingredients are organic)
2 cartons low sodium organic chicken broth
2 chicken breast filets
Bunch Carrots
5 celery stalks
2 baby bokchoy
onion
3 cloves garlic
fresh parsley (half bundle)
ginger root (chopped in big chunks so you can fish it out after cooking)
bay leaves
Mrs Dash; onion and herbs and lemon pepper
Avocado oil.

First I lightly browned the chicken breasts in 2 tbsp of avocado oil and added the ion and garlic halfway through.
Then I added all the other ingredients chopped and mixed, added broth and let it cook for 2 hours.
Take out the chicken and shred the meat with 2 forks and put back in the soup.
Fish out the ginger root and bay leaves before serving the soup. Enjoy!