Quick Ranch Dressing

Yummy & tastes just like regular Ranch! From callieknutrition.com.

Name


Ingredients:

1/2 cup cottage cheese
2 Tablespoons plain Greek yogurt (without problem ingredients)
1/4 cup milk (or less for a thicker dip consistency)
2 teaspoons McCormick Just Five Homestyle Ranch Dip, Dressing & Seasoning Mix packet (more or less to desired taste) check for problem ingredients


Directions:

Blend all until evenly mixed. Store in the fridge. Refrigerate 1 hour to allow flavors to blend. Makes about 1 cup of dressing.

Creamy Swiss Steak

An oldie, but a goodie from my old Rival Crock Pot recipe booklet I got when I bought my crock pot back in 1982. It is easy peasy and goes great with a bake potato, rice or noodles or any side dish. I give it: ★ ★ ★ ★ ★

Creamy Swiss Steak


Ingredients:

½ pounds round steak, cut ¾ inch thick
2 tablespoons flour
Salt and pepper to taste (if tolerated)
1 10 ½ ounce can cream of mushroom condensed soup (without problem ingredients- I use Organic Pacific Cream of Mushroom Condensed Soup)
1 6.5 ounce can mushroom steams and pieces (drained)


Directions:

Cut round steak into serving pieces. Season flour with salt and pepper. Dredge meat in seasoned flour. Place meat in bottom of crock pot. Spread can of cream of mushrooms soup over meat. Top with mushroom stems and pieces. Cook on Low 8 to 10 hours.

Fresh Basil Pesto

Homemade pesto is one of the best ways to enjoy a bounty of fresh basil. It's great on pasta, baked potatoes, pizza, or bread. Make it in just 15 minutes! From simplyrecipes.com.

Fresh Basil Pesto


Ingredients:

2 cups fresh basil leaves, packed (can sub half the basil leaves with baby spinach)
1/2 cup freshly grated Romano or Parmesan cheese (about 2 ounces), if tolerated
1/2 cup extra virgin olive oil
1/3 cup pine nuts (if tolerated), (you can sub chopped walnuts)
3 cloves garlic, minced (about 1 tablespoon)
1/4 teaspoon salt, or more to taste
1/8 teaspoon freshly ground black pepper, or more to taste (if tolerated)


Directions:

1. Place the basil leaves and pine nuts into the bowl of a food processor and pulse several times.

2. Add the garlic and Parmesan or Romano cheese and pulse several times more. Scrape down the sides of the food processor with a rubber spatula.

3. While the food processor is running, slowly add the olive oil in a steady small stream. Adding the olive oil slowly while the processor is running will help it emulsify and help keep the olive oil from separating. Occasionally, stop to scrape down the sides of the food processor.

4. Add salt and freshly ground black pepper to taste.

5. Toss with pasta for a quick sauce, dollop over baked potatoes, or spread onto crackers or toasted slices of bread.


NOTE: Basil pesto darkens when exposed to air. To store, cover tightly with plastic wrap, making sure the plastic is touching the top of the pesto and not allowing the pesto to have contact with air. The pesto sauce will stay greener longer that way.

Crispy Focaccia Breadsticks With Garlic Herb Oil

Today we are introducing everyone’s favorite Focaccia Bread recipe. Seriously, it’s everyone's favorite. Long thin crispy focaccia sticks with a slight chew and perfectly crunchy bottom. Baked in only 5 minutes flat, this focaccia is fast in the oven, easy, and frankly, quite dreamy. You DO need to prepare in advance, as the dough gets it's complex flavor from sitting overnight in the refrigerator- but trust me, it is SO worth it! Hot from the oven, we’ll brush this crispy flatbread with an aromatic mix of toasted garlic, olive oil, and fresh herbs. Ready to make it?! From foodtalkdaily.com.

Crispy Focaccia Breadsticks


Yield: 15 breadsticks

Ingredients:

Focaccia Dough
3 cups flour(all purpose flour or bread flour)
2 tablespoons granulated yeast
½ tablespoon white sugar
1 ¼ cups water
1 tablespoon salt
2 tablespoons olive oil


Garlic Herb Oil for Brushing
1/4 cup olive oil
4 cloves garlic, minced
1/2 tablespoon basil
1/2 tablespoon parsley
¼ teaspoon thyme
1/4 teaspoon rosemary
¼ tablespoon coarse salt
pinch of pepper (if tolerated)


Directions:

Focaccia Dough
1. In the bowl of a mixer fitted with the dough hook, mix the yeast with 1/4 cup water. Let sit for a minute until bubbly.

2. Add the rest of the water, flour, and sugar, and knead for 6 minutes. Add the salt and olive oil and knead for one more minute or two. Scrape the sides of the mixer to get any dough that separates.

3. Punch the dough down to let the air out, and divide it into 15 balls(each about 50 grams.) Grease them with olive oil on all sides (to prevent sticking), and place on a baking sheet fitted with parchment paper. Wrap the baking sheet in plastic wrap and refrigerate for 24 hours, or overnight.


Herb Oil
1. In a small pan or pot, heat the olive oil with the minced garlic. Lightly sautée until the garlic is fragrant until just starting to turn golden. Remove from the heat and let cool. Add the herbs and salt and pepper. Set aside.

2. When ready to bake breadsticks, Preheat the oven to 480 F(250 C). Place a baking brick or simply turn a baking sheet upside down, on the bottom rack of the oven. This makes the bottom of the bread extra crisp!

3. Stretch the balls of dough into 8 inch long strips (see photo above). Work slowly, not to rip the dough. The edges will be thicker than the center of the bread. Place them carefully on the hot upside down baking sheet and bake for 5 minutes, until golden.

4. While hot, brush the focaccia with herb oil. Enjoy hot!

Cream Cheese Sauce

Niki originally made this yummy Cream Cheese Sauce to put over pork, but loves it so much she will try to make it more often for chicken. From nikicooks.blogspot.com.

Cream Cheese Sauce


Ingredients:

1 tablespoon butter
8 oz cream cheese (Original or Plain Philadelphia Brand, brick not tub)
1/ 2 cup milk
2 cloves garlic
2 teaspoons chives (if tolerated)


Directions:

Melt butter over medium heat. Cook the garlic in butter about 1 minute, stirring occasionally. Reduce heat and add cream cheese and milk. Cook 2-3 minutes, stirring constantly or sauce will scorch, until smooth and hot. Stir in chives. Serve over pork, chicken, or as a dipping sauce.

Cheesy Roasted Red Pepper Stuffed Zucchini

This recipe is great on its own or served alongside grilled chicken. You can also add cooked ground turkey to the cheese mixture for a heartier main dish! Recipe adapted from @skinnytaste by Kerri Cole. From callieknutrition.com.

Cheesy Roasted Red Pepper Stuffed Zucchini


Ingredients:

2 medium zucchini 1 tablespoon olive oil
Salt
1/2 cup cottage cheese
2 tablespoons shredded parmesan cheese (if tolerated)
1/2 cup shredded mozzarella cheese
1 roasted red pepper (see NOTES below)
Handful of torn fresh basil leaves (optional for garnish)


Directions:

1. Heat the oven to 425 degrees Fahrenheit. Line a baking sheet with a silicone baking mat, aluminum foil, or parchment paper.

2. Cut the zucchini in half, lengthwise. Use a spoon to scoop out a channel down the middle of each zucchini half, making boats.

3. Rub the zucchini with the olive oil and a generous pinch of salt. Place the zucchini halves, cut-side-down, onto the prepared baking sheet. Roast for about 12 minutes or until the zucchini is tender, but not soft.

4. Meanwhile, chop the roasted red pepper into small pieces. Then, in a small bowl, mix the peppers with the ricotta (or cottage cheese) and parmesan cheese.

5. Flip the zucchini so that they are cut-side-up and divide the ricotta-pepper mixture between the zucchini boats. Sprinkle mozzarella on top then place the zucchini back into the oven and bake for another 8 to 10 minutes, until the cheese melts and the zucchini is soft. Turn the oven to broil and cook until the cheese bubbles and browns, an additional 1 to 2 minutes.

6. Serve with basil scattered on top.


NOTES

**You can make your own roasted red peppers (because of the citric acid in the store-bought jars). To do this, place whole pepper(s) on a foil lined pan and bake on 500 degrees for 25 minutes or until charred. Cover in foil for 10 minutes to steam, then remove (peel away) charred skin, seeds and stems.

"No"mato Pizza Sauce

This recipe is from an IC Safe Cookbook. From callieknutrition.com.

"No"mato Pizza Sauce


Ingredients:

1 14 oz can of sweet potato puree (or you can do 1 1/2 - 2 cups of fresh cooked sweet potato)
1 14 oz can of beets drained
1 14 oz can pears drained
1 cup pure pear juice (make sure IC friendly)
3 roasted red peppers


Directions:

To roast red peppers-
Coat them with olive oil then add oregano, garlic powder, basil, pepper, sea salt and whatever kind of seasoning you want and can tolerate. Use lots. Cook until tender. I then put them in a container for 15 minutes to loosen skin then I peel them.

Put all Nomato ingredients into a blender and puree. I then add more seasonings to taste. Simmer on stove top for a while to increase the flavors. Spread on rust then add more oregano. It makes a great tasting pizza sauce.

White Garlic Pizza Sauce

This White Garlic Pizza Sauce is a flavorful alternative to tomato based pizza sauce. It is absolutely perfect and completely dreamy. And it’s ridiculously easy to make. Just a few minutes you’ll have creamy pizza sauce ready to be used or stored for later! From bakedbyrachel.com.

White Garlic Pizza Sauce


Ingredients:

2 Tablespoons unsalted butter
4 cloves garlic, minced
3 Tablespoons all purpose flour
¼ teaspoon coarse black pepper (if tolerated) ¼ teaspoon salt
¼ teaspoon dried oregano
1 cup milk
½ cup Parmesan cheese (if tolerated)


Directions:

1. Melt butter in small sauce pan over medium heat. Add garlic cooking for 30 seconds, before whisking flour, salt, pepper, and oregano. Whisk to combine well. Slowly add milk, whisking until well combined. Continue whisking occasionally until desired thickness is reached. Remove from heat, stir in cheese until smooth.

2. Use immediately or cover and chill until ready to use.

Creamy Mushroom Keto Casserole

Finding a delicious and freezable meal can be hard sometimes, but this mushroom casserole is great to take to work for the week. It’s creamy and delectable. It can also be frozen to keep those days when you just don’t feel like cooking! From ruled.me.

Creamy Mushroom Keto Casserole


Ingredients:

8 medium chicken thighs
1 large cauliflower, chopped
8 ounces cream cheese
2 stalks green onions, chopped (if tolerated)
½ cup chopped mushrooms
2 tablespoons sour cream (if tolerated)


Directions:

1. Place the chicken thighs into a casserole dish then layer the mushrooms and cauliflower on top.

2. In a separate bowl mix together the cream cheese, sour cream, and green onions.

3. Spread the cheese mixture onto the cauliflower.

4. Mix the top of the casserole together until the cream cheese mix coats all the veggies.

5. Bake at 350F for 1 hour.


Yield: 4 servings

Creamy Enchiladas

For those who miss Tex/Mex food, here is a recipe that you’re sure to love! From cookingwithic.wordpress.com.

Creamy Enchiladas


Ingredients:

3 pieces of boneless skinless chicken
8 tortillas (without problem ingredients)
1/4 cup fresh cilantro (or 3 teaspoons dried) or to your taste (if tolerated)
Salt and pepper to taste (if tolerated)
2 large red bell peppers
1/2 of a red onion (if tolerated)
1 can organic cream of chicken soup (without problem ingredients)
1/2-3/4 cup sour cream (if tolerated)
2 1/2 cups of shredded cheddar cheese or a favorite Mexican blend that is IC friendly to you


Directions:

1. Preheat your oven to 425 degrees and place your raw chicken on a lined baking sheet (use aluminum foil that doesn’t let stuff stick to it).

2. Sprinkle your chicken with salt and pepper and use about 2 tablespoons of your fresh cilantro (2 teaspoons dried) and sprinkle it evenly over the chicken. Place in the oven and bake for 25 minutes.

3. While the chicken is baking, chop up the onion and throw it in a pan with 1 tablespoons of fresh cilantro (1 teaspoon of dried). You can use a bit of butter or avocado oil to soak them, that way they sauté up nice.

4. While the onions are cooking de-seed, cut, and blend your two red bell peppers and place them in the pan with your onions. Give it a good stir and turn to low while it simmers.

5. In a separate pot combine your cream of chicken, sour cream, and remaining fresh cilantro (1 teaspoon dried). Heat covered on medium until warm.

6. Pull the chicken out of the oven cut it and toss it into your red pepper sauce until everything is coated evenly.

7. Assemble your enchiladas by putting a scoop of chicken in a tortilla with a sprinkle of cheese. Place them in a greased (yet again I use avocado oil) pan.

8. Pour the creamy sauce over the top of the enchiladas and sprinkle the remaining cheese on top. Put back in the oven and bake until the sauce is bubbling around the edges.

Cheesy Tater Tot Casserole

You’ll love this Cheesy Tater Tot Casserole that only requires 15 minutes of prep! With no meat included, this hearty casserole is a delicious and easy dish that features roasted peppers, spinach, and melty cheese.

It’s perfect for a holiday brunch or a special weekend breakfast. You can even serve it as a fun meatless weeknight dinner that’ll be on the table in under an hour!

There are a lot of tater tot casseroles out there, but this one isn’t necessarily a side dish. With the fresh spinach, roasted red peppers, savory cheddar, and eggs, it’s got everything you need to be the foundation of your meal. This is also a great recipe if you are looking for a tater tot casserole without meat. With the eggs and cheese, you have plenty of protein. In fact, this is a perfect recipe if you do a meatless Monday or for Fridays during Lent! From dizzybusyandhungry.com.

Cheesy Tater Tot Casserole


Ingredients:

⅔ cup roasted red peppers (from a jar without problem ingredients)
4 ounces baby spinach
¼ teaspoon salt
¼ teaspoon pepper (if tolerated)
8 eggs
1 ½ cups shredded cheddar
16 ounces tater tots (frozen and without problem ingredients)


Directions:

1. Preheat the oven to 350 degrees F.

2. Chop the roasted red peppers into bite-sized pieces.

3. Place the spinach in a microwave-safe bowl and microwave on high for 1 minute. Once wilted, pick at the spinach with a fork to separate the leaves.

4. Place the eggs in a medium bowl and whisk.

5. Add in the roasted red pepper pieces and the salt and pepper and mix. Then fold in the spinach and shredded cheddar.

6. Spray an 11x7 baking dish with nonstick spray. Line the dish with frozen tater tots.

7. Pour the egg mixture over the tater tots, spreading out the veggies and cheese to evenly distribute them over the tater tots.

8. Bake for 40-45 minutes, until the egg mixture is set.



❔ FAQs

Do I need to cook the tater tots before adding them to the casserole?
Nope! Not only do you NOT have to cook them, you don't even have to thaw them! Use them right of the bag, still frozen.

Can I add meat to this easy tater tot casserole recipe?
Absolutely, feel free to add your choice of protein! Ground beef, ground turkey, and ground chicken would all work great in this casserole. Cook them just until done before adding to the egg mixture.

Why is my tater tot casserole runny?
This can happen if there's too much liquid, either from the veggies or meat, if you're adding it. Be sure to drain any excess liquids before baking to prevent a runny casserole.



💭 Expert Tips and Tricks

• Be sure to spread the egg mixture evenly over the tater tots to ensure equal distribution of ingredients.
• To get an extra cheesy and crispy top, sprinkle the top of the casserole with extra cheese once fully baked and stick it under the broiler for a minute or two until golden brown. Just be sure to watch it closely so it doesn't burn.
• Feel free to add additional seasonings to your liking and experiment and see what flavors you like!



💡 Substitutions and Variations

Try different cheeses! Go ahead and substitute.

Not a fan of roasted red pepper? Substitute 8 ounces of sliced mushrooms. You will want to cook them slightly first to give them a softer texture in the finished casserole. A quick and easy way to do this is to microwave them for about 2 minutes, drain, and then add to the egg mixture.

Is spinach not your thing? Asparagus would be a great substitute for the spinach. Similar to the mushrooms, chop 8 ounces of asparagus into bite-sized pieces, microwave them for about 2 minutes to soften, drain, and add to the egg mixture. You could also add canned green beans.

Looking to use this as a tater tot casserole side dish? This can definitely be a side dish! Serve alongside an entree of grilled kielbasa or other sausage, or even a beef roast or steak!



🥫 Storage and Reheating

Keep your delicious casserole leftovers stored in the fridge in an airtight container for 3-4 days. You could also cover with plastic wrap or aluminum foil.

You could heat up leftovers in the microwave. Sprinkle a few drops of water on top to keep it moist and help the cheese get super gooey again.

But, if you have the time, the best way to reheat this no-meat tater tot casserole recipe is in the oven. Just cover it lightly so it doesn’t get too browned on top and reheat it until the center is warm.



⏲️ Make Ahead Instructions

You absolutely can prep your tater tot egg casserole ahead of time. Go ahead and make it up the night before, cover it tightly, and keep it in the fridge until morning.

When you wake up, slide it into the oven and turn on the heat. But here’s the trick: put into a cold oven so you don’t shatter the glass of your casserole dish. It will slowly heat as the oven warms. If you do this, you may need to slightly adjust cooking times; just check the center for doneness.



🍴 What To Serve With This Dish

Consider serving it up with Parmesan garlic bread and maybe a small side salad to make this easy tater tot breakfast casserole into a cheesy, delicious, simple cheesy tater tot casserole with veggies, just right for dinner.

It's also great with a fruit salad as a side, just to add a little contrasting sweetness to the meal!



NOTES

• There is no need to cook or even thaw the tater tots. Use them right out of the bag, still frozen!

• If you like, you can prep this casserole ahead of time. Make it up the night before, cover it with plastic wrap, and keep it in the fridge until morning.

• When you are ready to bake it, slide it into the oven and turn on the heat. It will slowly heat as the oven warms and avoid shattering your baking dish. (You may need to slightly adjust cooking times; just check the center for doneness.)

• To reheat leftovers in the microwave, sprinkle a few drops of water on top to keep it moist and help the cheese get super gooey again.

• To reheat leftovers in the oven (recommended), just cover them lightly so they doesn’t get too browned on top and reheat them at 350 degrees F until the center is warm.

Spinach Mushroom Frittata

Spinach mushroom frittata recipe, a quick and easy breakfast recipe with eggs, mushrooms, spinach, and some cheese because well, cheese makes everything better. A frittata is basically a baked omelette, or at least that’s how I like to describe it, and is a welcome variation to egg-based breakfasts if you and your family love them. From cookingandme.com.

Spinach Mushroom Frittata


Ingredients:

6 eggs
1/4 cup milk
2 cups sliced button mushrooms
3 cups packed chopped spinach or use baby spinach washed and whole
2 tbsp butter or olive oil
1/2 cup grated fresh parmesan cheese (if tolerated)
1 tsp freshly cracked black pepper adjust to taste (if tolerated)
Salt to taste


Directions:

1. Pre-heat oven to 350F / 180C.

2. Grease a metal or glass baking pan (8" or 9" should work) generously with butter or olive oil.

3. Add the remaining butter in a heated pan.

4. Add chopped mushrooms, salt, some pepper, and cook on medium-high heat for 3 minutes or until the mushrooms begin to soften.

5. Now add the spinach and cook for another minute, just until it begins to wilt.

6. In a bowl, whisk the eggs along with the milk, cheese, and some salt and pepper.

7. Mix the mushroom-spinach mixture with the egg mixture.

8. Pour into the greased baking tray.

9. Bake in the pre-heated oven for about 20 minutes or until the edges brown and the center of the frittata has also cooked through.

10. Let it cool slightly and cut into squares or wedges.


Notes:
You can change the amount of eggs and proportion of milk as well as the cheese.
Cheddar cheese works well in this recipe too.
Adjust salt and pepper to your taste and season generously so the frittata doesn’t turn out bland.
You can refrigerate the remaining frittata for up to a day and lightly warm before serving, as needed.

Chicken Gyros

Ready for something different? How about Chicken Gyros! Recipe was created by Kerri Cole (@icfood4u). From callieknutrition.com.

Chicken Gyros


Ingredients:

1 lb chicken tenderloins
1 Tbsp olive oil
1 tsp oregano
1/2 tsp sea salt
1 tsp garlic powder
Pita bread (Kerri likes Atoria’s) (be sure to check for problem ingredients)
Tzatziki (Kerri likes Cava) (check for problem ingredients)
*There is also a Tzatziki recipe on this blog- Best Tzatziki
Lettuce, chopped (for serving)
Feta cheese, for serving


Directions:

1. Place chicken tenderloins in a bowl and add the olive oil, oregano, sea salt, and garlic powder. Toss to combine.

2. Grill until the chicken is cooked and the internal temperature is 165 degrees.

3. Slice chicken into thin strips.

To serve, place a few chicken strips on the pita along with lettuce, Tzatziki and feta cheese to taste.


NOTES
Tzatziki is a creamy cucumber yogurt dip (or sauce) made from simple ingredients including strained yogurt (or Greek yogurt), cucumbers, garlic, and sometimes fresh herbs such as dill or mint. Traditionally, it is made from strained sheep or goat's milk yogurt, but Greek yogurt works just fine in this dip.

Best Tzatziki

Tzatziki! Tsaht-ZEE-kee! Otherwise known as that yogurt and cucumber sauce you love at Greek restaurants but worry about mispronouncing. It’s a refreshing chilled sauce, dip or spread and it’s so easy to make! This basic recipe yields about 2 ½ cups; multiply if necessary. From cookieandkate.com.

Best Tzatziki


Ingredients:

2 cups grated cucumber (from about 1 medium 10-ounce cucumber, no need to peel or seed the cucumber first, grate on the large holes of your box grater)
1 ½ cups plain Greek yogurt (if tolerated)
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh mint and/or dill
1 tablespoon lemon juice (or try lemon zest or omit)
1 medium clove garlic, pressed or minced
½ teaspoon fine sea salt


Directions:

1. Working with one big handful at a time, lightly squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl, and repeat with the remaining cucumber.

2. Add the yogurt, olive oil, herbs, lemon juice, garlic, and salt to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavors to meld.

3. Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 days.

Garlic Butter Baked Chicken Thighs

Baked chicken thighs are easy to make and taste great with your favorite sides. The skin is perfectly crispy and the thighs are so juicy. Easily made in one pan, no marinating needed, and full of flavor, you can make this recipe for dinner tonight in just 30 minutes! From primaverakitchen.com.

Garlic Butter Baked Chicken Thighs


Ingredients:

5 chicken thighs skin on and bone in
Salt and black pepper to taste (if tolerated)
1 tablespoon olive oil
1/4 cup butter
5 cloves garlic crushed
Fresh parsley chopped (optional garnish)


Directions:

1. Preheat your oven to 400F degrees. Move oven rack to center. Pat chicken thighs dry with paper towel and season all over with salt and black pepper.

2. Heat olive oil in a cast iron skillet (10-inch) over medium heat. Place the chicken thighs skin-side down and sear until the skin is golden and crispy. It’s about 5 minutes (they will not be cooked through at this point).

3. Flip your chicken over once the skin is crispy. If your chicken thighs releases a lot of fat, dispose it using a spoon.

4. Place butter in the same skillet. When the butter is melted, add minced garlic. Stir the garlic around the pan for 30 seconds.

5. Place the whole skillet in the oven and bake for 30 mins for until chicken gets the internal temperature at 165°F.

6. When the chicken is cooked, spoon some of the garlic butter sauce over the top of each chicken thigh. Top with parsley before serving.

Nomato Sauce

This sauce will quench any longings for tomato sauce, and tastes as much like the original as you can get. From cookingwithic.blogspot.com .

Nomato Sauce


Ingredients:

Basic sauce ingredients:
6 carrots, peeled and chopped
1 beet, peeled and chopped
1 leek, cleaned and chopped
1 celery stick, sliced
1 bay leaf, whole
1 1/2 cups of water

The flavor ingredients:
3 cloves of garlic, sliced
1 leek, cleaned and minced
1 tsp. dried basil
1 tsp dried oregano
2 tsp. olive oil
1/4 cup fresh parsley chopped
2 Tbsp. Bragg's liquid aminos (if tolerated)
2 heaping Tbsp. cornstarch
1/2 cup cold water
1 cup mushrooms, sauteed (optional)


Directions:

• Place all ingredients of the basic sauce in a pot and boil, covered for 30 minutes, then puree in a blender. Add water, if needed, until mixture has tomato sauce texture.
• Saute garlic, onion, and herbs for 5 minutes in olive oil.
• Add parsley, mushrooms (optional), and saute for 10 minutes more.
• Add basic sauce and bring to a boil. Then cover and simmer for 10 minutes to blend flavors. Season with Bragg's liquid aminos.
• Place cornstarch in a small bowl and add water slowly while stirring. Stir until thoroughly dissolved in the water. Add to sauce while it cooks, stirring until sauce thickens.
• This sauce would go great over a pile of spaghetti or on a homemade pizza.

Easy Cheesy Zucchini Bake

You’ll love this Easy Cheesy Zucchini Bake that’s a tasty zucchini side dish that has been mega-popular for years on Kalyn’s blog! In fact, this is the most popular recipe of all the Top Ten Low-Carb Zucchini Recipes on her blog! From kalynskitchen.com.

Easy Cheesy Zucchini Bake


Ingredients:

2 medium zucchini, cut in slices or half-moon slices
2 medium yellow squash, cut in slices or half-moon slices
4 T chopped fresh basil (more or less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion (if tolerated or omit)
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1 cup grated mozzarella cheese (see notes below)
1/2 cup coarsely grated Parmesan, plus a little more for the top if desired (if tolerated)
salt and fresh ground black pepper to taste (if tolerated)


Directions:

1. Preheat oven to 350F/180C. Spray an 8" x 8" or 8" x 11" baking dish with olive oil or non-stick spray. (I originally used the small size, but now I prefer a slightly bigger dish.)

2. Wash the squash and cut in slices or half-moon slices.

3. Wash basil, spin dry or dry with paper towels and finely chop or slice. (I used a mini salad spinner to dry the basil and Herb Scissors to cut into thin slices.)

4. Slice green onions.

5. Combine the sliced squash, chopped or sliced basil, sliced green onions, dried thyme, garlic powder, 1/2 grated mozzarella and 1/2 cup coarsely grated Parmesan and stir together until the veggies are coated with cheese and the herbs are well-distributed. Season with salt and fresh ground black pepper.

6. Put the mixture in the baking dish and bake uncovered for about 25-30 minutes, or slightly longer. (Pierce a piece of zucchini with a fork to be sure it's mostly tender.)

7. When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated mozzarella, plus a little more Parmesan if desired.

8. Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked. Serve hot.

9. This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!


NOTES
You can use more cheese or use other white cheese if you prefer but that will increase the amount of carbs in this recipe.

Philly Cheesesteak Stuffed Peppers

These Philly Cheesesteak Stuffed Peppers have all the delicious flavors of a loaded Philly Cheesesteak sandwich, but in a low carb stuffed pepper variation. Tender roast beef, melty provolone cheese, smothered with sautéed mushrooms, onions (if tolerated) and garlic. It's a match made in heaven. With only 6 main ingredients and less than 30 minutes of hands on time, this is the perfect quick and easy weeknight dinner. From peaceloveandlowcarb.com.

Philly Cheesesteak Stuffed Peppers

Yield: Makes 4 Servings

Ingredients:

8 ounces thinly sliced roast beef (without problem ingredients)
8 slices provolone cheese (if tolerated)
2 large green bell peppers
1 medium sweet onion, sliced (if tolerated or omit)
6 ounces baby bella mushrooms, sliced
2 tablespoons butter
2 tablespoons olive oil
3 cloves garlic, minced
sea salt and black pepper, to taste (if tolerated)


Directions:

1. Preheat oven to 400°F. Slice peppers in half lengthwise, remove ribs and seeds.

2. In a large sauté pan over medium-low heat, add the butter, olive oil, garlic, mushrooms onions and a little salt and pepper. Sauté until onions and mushroom are tender and they start to caramelize.

3. Slice the roast beef into thin strips and add to the onion and mushroom mixture. Allow to cook 5 to 10 minutes. Line the inside of each pepper with a slice of provolone cheese. Fill each pepper with the meat mixture until they are nearly overflowing.

4. Top each pepper with another slice of provolone cheese.

5. Bake for 15 to 20 minutes until the cheese on top is golden brown. (You may want to pre-bake the peppers for about 10 minutes while the meat mixture is cooking if you like a softer pepper).


*I bet you can make these with Steakumm (check for problem ingredients).

"No"mato Ketchup

Need some ketchup that is IC friendly? Here is some from an IC Safe Cookbook. From callieknutrition.com .

"No"mato Ketchup


Ingredients:

2 cups Nomato Sauce
1/2 cup corn syrup
1/2 cup raw sugar
1 tsp salt
2 heaping tsp allspice (if tolerated)
1 garlic clove crushed
3 tbsp onion finally chopped (if tolerated)
2 tsp lemon oil flavoring (if tolerated)
vegetable oil


Directions:

Saute onion and garlic in a little vegetable oil until translucent. Add remaining ingredients. Cook on low heat for about 1/2 an hour, stirring occasionally so doesn't stick, until mixture thickens and darkens. Puree in blender, pour into containers and keep in fridge.

"No"mato Sauce

This sauce tastes (and looks) more like traditional sauce than roasted red pepper sauce! Recipe created by Kerri Cole (@icfood4u). From callieknutrition.com .

"No"mato Sauce


Ingredients:

1 small can yams or sweet potatoes
1 small can beets, drained
1 can pears (Do not drain! Need the juice)
3 roasted red peppers
1 Tbsp olive oil
2 cloves garlic, minced
2 Tbsp brown sugar, or to taste
1 tsp oregano
1/4 cup parmesan cheese
fresh basil, to taste


Directions:

Put yams, beets, pears, and red peppers in blender or food processor. Blend until smooth.

In a pot or sauté pan, add the olive oil over medium heat. Add garlic and stir just until fragrant. Add the Nomato Sauce, oregano, parmesan cheese and brown sugar. Simmer for 30 minutes stirring every so often. Add a little water if you’d like the consistency thinner. Add salt to taste.

Top with fresh basil and enjoy.

Spinach and Mushroom Crustless Quiche

Beth says she is a big fan of savory breakfast dishes, and this Spinach and Mushroom Crustless Quiche might be her new favorite! It’s very filling, full of vegetables, and doesn’t leave her with a carb hangover. You can serve it up at brunch or eat it for lunch or dinner, so give this recipe for crustless quiche a try the next time you want to prepare something special. She promises it’s worth the effort! From budgetbytes.com . I made it 9/17/23 and give it: ★ ★ ★ ★

Spinach and Mushroom Crustless Quiche


Ingredients:

1 10oz. box frozen chopped spinach
8 oz. mushrooms
1 clove garlic, minced
1/8 tsp salt
1 Tbsp cooking oil, divided
2 oz. feta cheese
4 large eggs
1/4 cup grated Parmesan (if tolerated)
1/4 tsp pepper (if tolerated)
1 cup milk
1/2 cup shredded mozzarella


Directions:

1. Preheat the oven to 350ºF. Thaw and squeeze as much moisture out the spinach as possible.

2. Rinse any dirt or debris from the mushrooms, then slice thinly. Mince the garlic.

3. Add the mushrooms, garlic, salt, and a ½ Tbsp cooking oil to a skillet. Sauté the mushrooms over medium heat until they have released all of their moisture and it has evaporated from the skillet. No water should remain in the skillet.

4. Brush the other ½ Tbsp cooking oil inside a 9-inch pie plate. Layer the mushrooms, spinach, and crumbled feta into the pie plate.

5. In a large bowl, whisk together the eggs, Parmesan, pepper, and milk.

6. Pour the egg mixture into the pie plate over the spinach, mushrooms, and feta. Top with the shredded mozzarella.

7. Bake the crustless quiche in the preheated 350ºF oven for about 50 minutes, or until it is golden brown on top and the internal temperature reaches 160ºF. Slice and enjoy!


NOTES:
I made mine with 8 oz. can of mushroom stems and pieces (drained well) and 1/8 teaspoon garlic powder (I skipped step #2). YUM!

Herb Chicken Thighs with Potato and Asparagus

This hearty dinner is very filling and IC friendly! From callieknutrition.com.

Herb Chicken Thighs with Potato and Asparagus


Ingredients:

6-8 chicken thighs
Baking bag
2 tablespoon avocado oil
3 sprigs of fresh rosemary (equals 1 teaspoon dried)
3 sprigs of fresh thyme (equals 1 teaspoon dried)
Butter- 1⁄2 c softened
Garlic - 6 cloves
Parmesan cheese - 1⁄4 cup (if tolerated)
Red potatoes
Asparagus


Directions:

1. In a separate bowl, mix butter, garlic, and Parmesan together and set aside.

2. Rub each chicken thigh with oil and rub the butter mixture all over each thigh, you can even stuff some of the butter mixture under the skin of the thigh.

3. Place all thighs in the baking bag along with rosemary, thyme, cut red potatoes and asparagus surrounding the chicken. Seal the bag.

4. Place in a preheated oven of 375 for 30-45 minutes until thighs are fully cooked.


NOTES:

Before adding the dried herbs to the food, rub the leaves between your fingers and hands or grind them before putting them in the dish. This helps release volatile oils and increases the herb's fragrance and flavor.

Zucchini Casserole

This Zucchini Casserole recipe has layers of zucchini and eggs in a cheesy, garlic cream sauce. High in protein and low in carbs, this casserole is a perfect Keto side dish the whole family will enjoy. From nosugarnoflourrecipes.com .

Zucchini Casserole


Ingredients:

3 small zucchini (4 cups sliced)
2 teaspoons kosher salt
2 Tablespoons olive oil
1 yellow onion, diced (if tolerated)
2 cloves garlic, minced
1 green onion (if tolerated)
1 cup heavy whipping cream
1 cup shredded cheddar cheese
¼ cup parmesan cheese, shredded (if tolerated)
½ teaspoon ground black pepper (if tolerated)
2 large eggs
1 ½ cups crumbled fresh mozzarella cheese (can also use shredded)


Directions:

1. Prepare the zucchini: Remove the top and bottom, and slice it thin. Place the zucchini slices in a large tray covered with a clean tea towel or paper towel. Sprinkle some salt on top so they’ll release excess water. Leave it for 10-15 minutes, and then repeat it on the other side. Then dry the zucchini using a clean towel. Take a 9’’ round baking pan, and arrange ⅓ -¼ of the zucchini slices on the base. Set aside.

2. Preheat the oven to 400 degrees F.

3. Add two tablespoons of olive oil into a skillet and sauté onion and garlic until fragrant (about 2 minutes). Add sliced green onion (the white part only) and stir until the onion is translucent.

4. To the skillet, over medium heat, add heavy cream, cheddar, and parmesan cheese; mix until smooth and slightly thickened. Remove from heat.

5. Season cheese mixture with ground black pepper, and add beaten eggs. Whisk to combine.

6. Cover the zucchini slices with creamy sauce and mozzarella cheese. Repeat two to three more layers with the rest of the zucchini, the sauce, and mozzarella cheese.

7. Bake this zucchini casserole for 20 minutes or until zucchini is fork-tender. Serve warm.


Notes
• To avoid a watery dish, we salt the zucchini in the first step. If you skip this step, you may need to use a skimmer at the end to remove zucchini from dish (leaving behind some of the extra liquid).
• Want to finish with a crunchy topping? Add crushed pork rinds (if tolerated) to the top of the dish before baking. You can also try Panko bread crumbs.
• Use a combination of yellow squash and zucchini for a pop of color.
• Add fresh parsley after baking for some bright color if desired.


Recipe FAQs

Is zucchini keto?
Yes, zucchini is approved for keto diets. It’s high in water content and fiber with only about 2 net carbs per serving.
Can I make this casserole with egg whites only?
No, the casserole recipe will not work with egg whites only. The yolk provides necessary fats, liquid and protein to bind the casserole together. It also adds a richer flavor than egg whites alone would provide.
How do I keep zucchini from getting mushy? Salting the zucchini, then patting it dry with a towel helps keep the zucchini from getting watery as it bakes. You should also be careful not to over cook the zucchini. It doesn’t need much time in the oven. As soon as it is easy to pierce with a fork, it is ready to eat.
How do you store leftover zucchini casserole?
Baked zucchini casserole tastes best enjoyed warm the same day it is made. Leftovers can be tightly covered and stored in the fridge.

Rosemary Chicken Lasagna

Rosemary Chicken Lasagna with creamy Béchamel Sauce …and a little tip on how to make this lighter and faster when pressed for time! Sub mushrooms for the chicken or a delicious vegetarian version! From feastingathome.com.

Rosemary Chicken Lasagna


Ingredients:

Lasagna Filling:
1 1/2 lbs chicken breast, cut into small bite sized, 1/2 inch pieces (or replace some with mushrooms)
1–2 tablespoons olive oil
1 teaspoon salt, pepper to taste (if tolerated)
8 oz sliced mushrooms (optional- or replace with 8 oz more chicken)
1/2 onion- diced (if tolerated)
6 cloves garlic -chopped
1–2 tablespoons fresh rosemary- chopped (or 2 teaspoons dried)
1–2 cups packed, chopped fresh spinach (optional)

Bechamel Sauce Ingredients:
4 tablespoons butter (or olive oil)
4 tablespoons flour
1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried)
3 cups whole milk (or use half and half and water)
1 1/4 tsp kosher salt (if tolerated)
1/2 tsp nutmeg (if tolerated)
1/4 tsp white pepper (if tolerated)
Truffle oil– optional but amazing

Lasagna ingredients:
No-boil lasagna noodles, fresh pasta sheets, or use egg roll wrappers for an extra light version! (check for problem ingredients)
12 oz fresh or grated mozzarella, divided -saving 4 oz for béchamel
15 oz whole milk ricotta
3/4 cup Parmesan, grated (if tolerated)
1 tablespoon lemon zest (if tolerated)
Truffle oil– optional but amazing


Directions:

1. Preheat oven to 400F

2. Make the Filling: (see notes below for vegetarian) Cut chicken into 1/2 inch, bite size pieces and season with 1 teaspoon salt and cracked pepper to taste. Saute in a skillet, on medium heat, with 1-2 tablespoons olive oil until golden brown, and cooked through. Place chicken in a bowl and set aside. Wipe out the pan and add a little more oil. Add mushrooms and onion and saute until tender, on med heat, about 7 min. Add garlic and rosemary, (before adding the dried rosemary to the food, rub the needles between your fingers and hands or grind them before putting them in the dish. This helps release volatile oils and increases the herb's fragrance and flavor.) and saute 2 more minutes. Season with 1/2 tsp salt and lower heat to med low, and saute until mushrooms release their liquid. Add chopped spinach, stir until wilted and add this to the chicken. Set aside.

3. Make Bechamel Sauce: In a small pot, melt butter on med low heat. Add flour and stir for 2-3 minutes on med heat until flour is golden. Whisk in milk one cup at a time. Add rosemary and bring to a gentle simmer, do not leave unattended, stirring constantly. Add 4 oz. mozzarella and stir until melted and thickened. Add salt, nutmeg and white pepper. Stir until incorporated, set aside.

4. Assemble Lasagna: Use fresh pasta sheets if possible. If not available, substitute large egg roll wrappers or dry lasagna noodles. Butter or grease a 9 x 13 inch pan. Pour ¾ cups bechamel sauce in the bottom and spread out. Lay down one layer of pasta (or two layers of egg roll wrappers). Using a teaspoon, place teaspoon sized dollops of ricotta, using up about half the container. Spread out the 1/2 of the chicken mushroom filling, drizzle 1/2 C bechemal, sprinkle 1/4 C Parmesan, and 4 oz of the fresh mozzarella and half of the lemon zest. Repeat, adding another single layer of pasta, or a layer of egg roll wrappers, lightly pressing down. Add dollops of ricotta, the remainder of the chicken mushroom filling, 1/2 C bechamel, the remaining mozzarella, 1/4 C Parmesan and remaining lemon zest. At this point, you could drizzle with a little truffle oil (it’s delicious). Top with the last layer of pasta (or egg roll wrappers) pour the remainder of the bechamel, spreading evenly. Add the final 1/4 C of Parmesan. Sprinkle with a little rosemary.

5. Bake: covered tightly with foil in a 400F oven for 40 minutes or until hot and bubbly. Remove foil and bake uncovered until top is golden, about 15 more minutes. Let rest out of the oven 10-15 minutes before cutting, so it sets up.

6. Enjoy!


NOTES
An easy way to do this is to make the filling ahead (and refrigerate), that way, on the day of, you could make simply make the bechemal sauce and assemble. You can also make the whole lasagna ahead.

You can make this vegetarian by subbing mushrooms for the chicken. You will need 1 ½ -2 pounds total. You could also sub other sautéed veggies into the mix, or more spinach. Saute the mushrooms and onion, and when tender, add the garlic and rosemary and season with salt and pepper. Add chopped spinach and wilt.

Easy Vegetarian Brunch Pie – IC Friendly!

Good Morning! Let’s do brunch! You can even have this yummy veggie pie for dinner! From icdietblog.wordpress.com .

Easy Vegetarian Brunch Pie – IC Friendly!


Ingredients:

10 ounces fresh or frozen green vegetables (broccoli, spinach, asparagus, etc.), cooked & chopped (if using frozen spinach thaw and squeeze as much moisture out the spinach as possible)
1 cup pure sour cream or pure Greek yogurt (if tolerated and check for problem ingredients)
1 cup grated or shredded cheese (mild cheddar is good)
1 cup cottage cheese, preferably low fat
1/2 cup Bisquick (check for problem ingredients)
1/4 cup melted butter
2 eggs


Directions:

1. Heat oven to 350 degrees Fahrenheit. Grease pie plate.
2. Spread vegetables into bottom of plate.
3. Beat together remaining ingredients. Pour into pie plate.
4. Bake 30-35 minutes. Cool 5 minutes & cut into 6-8 slices.
5. Serve & enjoy.

Spinach Stuffed Chicken Breasts

Niki came up with another winner, Spinach Stuffed Chicken Breasts! She had some extra spinach and chicken, so she did an ingredients search on Allrecipes and found this gem. Niki substituted cottage cheese for the mayo to make it IC Friendly. She also left out wrapping it in bacon since she hasn't tested bacon yet and wasn't feeling brave. Feel free to add if it's safe for you (check for problem ingredients). From nikicooks.blogspot.com.

Spinach Stuffed Chicken Breasts


Ingredients:

1/2 cup cottage cheese (substitute for mayo)
1 (10 ounce) package frozen chopped spinach, thawed and drained
1/2 cup crumbled feta cheese
2 cloves garlic, chopped
2 Tsp minced onion (if tolerated)
4 skinless, boneless chicken breasts
Dash rosemary
Dash salt
1 Tbsp olive oil


Directions:

Preheat oven to 375 degrees. In a medium bowl, mix cottage cheese, spinach, feta cheese, garlic, and onion until well blended. Set aside. Carefully butterfly chicken breasts, making sure not to cut all the way through. Sprinkle the chicken with rosemary and salt. Brown chicken in olive oil on stove-top first. Spoon spinach mixture into chicken breasts. Secure with a toothpick. Place in shallow baking dish. Cover. Bake in the preheated oven for 45 minutes, or until chicken is no longer pink in the center and the juices run clear.

One-Pan Chicken and Gravy Recipe

Julie’s introduction of this wonderful recipe tells it all! She says, “More and more, I’m looking for very simple recipes that are still delicious and I may have just hit the ball out of the park with this One-Pan Chicken with gravy recipe. When I began playing with this one I was in the mood for a roasted chicken flavor but also wanted to satisfy my comfort-food need with gravy. This baby has both a pan roasted chicken, gravy and garlic…like 20 cloves of garlic to set your taste buds alight!” From soberjulie.com.

One-Pan Chicken and Gravy Recipe


Ingredients:

2 Tbsp. cooking oil
8 chicken thighs, skin on
Salt and pepper (if tolerated or omit)
20 cloves of peeled, separated garlic
2 Tbsp. of flour
1-3/4 cup chicken broth (without problem ingredients)
2 Tbsp. of butter


Directions:

1. Heat your oven to 400 degrees F with the rack in the center.
2. Heat oil on high in a large oven-safe skillet on stove top.
3. Salt and pepper each chicken thigh lightly then pan-roast in the oil for approximately 7 minutes, turning regularly until well browned. Remove and set aside.
4. Keep the skillet on the stove top, reduce the heat to medium and sauté the garlic cloves for 3 minutes or until they’re brown. Add in the flour and stir until combined well.
5. Add in the chicken and place the skillet with lid on in the pre-heated oven for 15 minutes.
6. Remove the skillet from the oven, place back on the burner. Remove chicken from the skillet and over medium heat, whisk in the broth and salt and pepper. Once combined, reduce the heat to a simmer and stir in the butter. Once combined, add in the chicken and allow the skillet to simmer for 10 minutes.

Easy Whole Wheat Pizza Dough

Need an easy whole wheat pizza dough to make your own home made pizza? Callie found this recipe from an IC Safe Cookbook. This recipe is so easy that the kids can help you make this. From callieknutrition.com .

Easy Whole Wheat Pizza Dough


Ingredients:

1 1/4 cup white flour
2 1/4 tsp yeast
1/2 tsp salt
2 tbsp oil
1 cup warm water (not boiling)
1 cup whole wheat flour


Directions:

Pre-heat the oven to 375 degrees. Combine the white flour, yeast, and salt in a large mixing bowl. Add the oil and warm water to the mixture and combine with an electric mixer. Mix on high speed for several minutes until a soft, elastic dough forms. Stir the whole wheat flour gradually, by hand. When it's all incorporated, you should be able to easily pick up dough and knead it gently until you get a soft dough ball. I did this right in the bowl - that's the benefit of a large mixing bowl! Set aside in a warm place and cover with plastic wrap or even just a dish towel. Let the dough rise for about 1-15 minutes.

Roll out the dough into two 12-inch circles. Poke with forks to prevent bubbling. Place on a baking sheet or if you're really fancy and cool, a pizza stone. You can add toppings and then bake for about 12-15 minutes, or you can just bake the crust ahead of time and add your toppings later. If you're baking the crust with the toppings on it, turn the broiler on for the last few minutes of baking to get a lightly crispy outside crust.

Spinach Quiche Cups

This completely gluten-free and low-carb healthy and delicious Spinach Quiche Cups is what everyone raves about at manilaspoon.com. You can even tweak the recipe to add your favorite vegetables! From manilaspoon.com.

Spinach Quiche Cups


Ingredients:

1 tbsp or a little olive oil, (for cooking the mushrooms)
8 oz package mini-bella mushrooms, chopped
¼ cup water
10 oz package fresh spinach, (about 284 grams)
4 eggs, (if the yolks are quite small I use 5 eggs)
1 cup shredded cheese of your choice, (I use mozzarella or the Italian Blend)
1 tbsp (up to 2 tbsp) heavy cream or half-and-half (optional)
salt and pepper, to taste (if tolerated)


Directions:

Preheat the oven to 375F or 190C. Heat a little oil in a large skillet. Saute the mushrooms until they are soft, about 5-6 minutes. Set Aside.

Place the spinach in a deep pan or in the skillet that you used for the mushrooms. Pour in the water. Using medium heat, cook the spinach just until wilted, about 3-4 mins. Use either your hand or a spatula to pack in the spinach. Drain the excess water really well (especially if you decide to use frozen spinach instead). In a large mixing bowl, whisk the eggs until combined. Add the cooked mushrooms, spinach, cheeses and cream (if using) to the eggs. Mix well. Season with salt and pepper to taste.

To prevent the quiche cups from sticking to the muffin tin, either use a liner or a reliable non-stick muffin pan or grease the pan well. Divide mixure evenly among the 12 muffin cups. The muffin tray was slightly bigger than usual so I only filled about 10 cups. Bake for about 20-23 minutes, or until it’s well set and a tester/toothpick inserted in the center comes out clean.

Leave in the pan for a few minutes or just until it’s cool enough to handle. It was so easy to remove them from the pan! They practically pop-out!

Sprinkle with a little more cheese on top, if desired. Hubby enjoys them with rice on the side!

*Variation – If you don’t fancy mushrooms, try asparagus or bell peppers with the spinach. Also, add some onions (if tolerated) to the mix.

Stuffed Red and Yellow Bell Peppers

Classic stuffed peppers with rice, ground beef, and a healthy rainbow of sweet red, yellow, and orange bell peppers make the best easy dinner idea any night of the week. From avacooks.weebly.com .

Stuffed Red and Yellow Bell Peppers


Ingredients:

1 pound ground beef ( you can also do ground turkey)
5 various bell peppers ( I used red, yellow, and orange)
1 1/2 cups cooked brown rice
3 Tbsp olive oil
1/2 cup of beef broth (without problem ingredients)
6 garlic cloves (minced)
1/2 yellow medium onion (if tolerated)
1/2 cup green onion (if tolerated)
6 ounces fresh baby spinach
1/2 can black beans
2 cups shredded mozzarella
1/2 teaspoon of Italian seasoning
1/2 teaspoon of roasted garlic and herb seasoning
1 teaspoon of fresh chopped basil
1/2 cup bread crumbs (without problem ingredients)


Directions:

Preheat oven to 350 degrees. Cook the rice according to package directions. Set aside.

Heat olive oil in a medium saucepan over low heat. Add the garlic and onion and saute until translucent. Turn the heat up to medium, and crumble the beef, separating it as best you can. Add beef broth. Saute the meat until it browns, about 7 minutes. Add salt and pepper to taste among with the Italian and roasted garlic and herb seasoning.

Add the spinach, green onion, basil, black beans, rice, and 1 1/2 cups mozzarella. Stir and cook until spinach is wilted and cheese melted.

Cut away the tops of the peppers. Discard the ribs and seeds. Fill each pepper completely with the mixture. Sprinkle last 1/2 cup of cheese on top and then the breadcrumbs.

Cover with foil and cook for 35-45 minutes. Then remove the foil and broil an additional 5 minutes until the tops brown.

Mock Red Wine Salad Dressing

Here is something that really got my attention. An IC friendly salad dressing that is so simple and looks like a winner! From callieknutrition.com .

Mock Red Wine Salad Dressing


Ingredients:

2 tbsp olive oil
1 tbsp blueberry juice
1/2 tsp white sugar


Directions:

Mix well and serve.

Creamy Garlic Pasta

Here is another recipe from Ava that really looks good! It is a very filling and garlicy pasta that is sure to please everyone. She took this recipe from another bloggers website, but made a few changes because her family said it was way too salty with both salt and chicken stock. You can make this with shrimp or chicken, but she likes the chicken best. From avacooks.weebly.com.

Creamy Garlic Pasta


Ingredients:

2 tsp olive oil
4 cloves garlic, minced
2 tbsp butter
1/8 tsp pepper (if tolerated or omit)
2 1/2 cups chicken stock (without problem ingredients)
1/2 cup of water
1/2 lb angel hair pasta
1 cup grated parmesan cheese (you can do mozzarella if you can't handle parmesan)
3/4 cup heavy cream
2 tbsp chopped fresh parsley


Directions:

In a pot, bring the olive oil to medium-low heat. Add the garlic and stir, allowing it to cook for 1-2 minutes. Mix in the butter until melted. Add pepper and chicken stock and water. Raise the heat to high and let it come to a boil.

Once it is at a rolling boil, add the pasta and cook for as long as the box’s directions indicate. Reduce the stove to medium heat and mix in the parmesan (or mozzarella) until completely melted. Turn off the heat and stir in the cream and parsley. Serve immediately.

If doing the shrimp version, saute shrimp in 1 Tbsp butter, 1 Tbsp Olive Oil, & 3 cloves garlic for 4-5 minutes. Serve on top of pasta.

If doing chicken, use 2 chicken breasts and cut up into small chunks and cook in pan with olive oil, garlic, and Italian seasoning.

Portobella Mushroom Chicken

Looks good and I bet it tastes good too! From callieknutrition.com .

Portobella Mushroom Chicken


Ingredients:

3 cups sliced Portobella mushrooms
4 skinless chicken breast halves
2 eggs beaten
Egg noodles (or the kind of noodles of your choosing)
1 cup seasoned bread crumbs (without problem ingredients)
2 tbsp butter
6 oz Mozzarella cheese
1 cup mushroom broth (can use the organic "Pacific Natural Foods" Brand)
1/2 cup block cream cheese (without problem ingredients)
Spices if making bread crumbs: garlic, basil, salt, oregano


Directions:

Pre-heat oven 350 degrees F. Place half of the mushrooms in a 9"x 13" baking pan. Dip chicken into beaten eggs, and then roll in bread crumbs. In skillet, melt butter over medium heat. Brown both sides of the chicken in skillet. Place chicken on top of mushrooms.

Combine cream cheese and mushroom broth in sauce pan, and simmer & stir until cream cause is formed. Pour sauce into the baking pan, and bake! After about 20 minutes, add remaining mushrooms to the top of the chicken breasts, and smother in Mozzarella cheese. Total cooking time is usually 30-35 minutes for smaller chicken breasts. If larger ones, it may take longer.

Boil noodles. When noodles and chicken are done, serve chicken, mushrooms, and sauce over noodles.

*If you're making your own breadcrumbs: crumble up white bread (or any IC friendly bread), and add garlic powder, basil, oregano and salt.

1 Minute Homemade Ranch Dressing

Ava, who has IC has a wonderful blog and she found this recipe on pinterest and tweaked it a bit. She uses it as a salad dressing or dips her French fries or veggies into it. It looks really good and I can’t wait to try it! 😊 From avacooks.weebly.com.


*Some people with IC find yogurt to be bothersome, but many do tolerate plain or vanilla low-fat yogurt without added sugar or artificial sweeteners. As always, remember to check for problem ingredients.

1 Minute Homemade Ranch Dressing

Ingredients:

2 Tbsp dried parsley
1 tsp dried dill
1 tsp garlic powder
½ tsp dried basil
½ tsp pepper (if tolerated or omit)
1/3 cup of plain nonfat Greek yogurt or you can try low-fat plain or vanilla yogurt (check for problem ingredients)
1/4 cup of milk


Directions:

Place all dry ingredients in a bowl and mix. Place your mix in a baggie or mason jar. Then whisk 1 Tablespoon of Mix plus Greek yogurt and milk into a bowl. You can add salt to taste if you feel like you need to.

“NoMato” Spaghetti Sauce (you can use this sauce in spaghetti, enchiladas, lasagna, pizza, etc.)

“NoMato" sauce, as the name suggests, is a tomato free marinara sauce. Since nightshades are a no-no on the IC diet, the community has gotten really creative in creating substitutes for tomato sauces. Use this sauce in spaghetti, enchiladas, lasagna, pizza, etc. spicing appropriately for the dish you're using it in. From ic-network.com. Be sure to read the NOTES below for further explanation. I also added a substitution for soy sauce for those who cannot tolerate it. 😊

Basic Sauce:
6 carrots
1 beet, small (see note below)
1 onion, quartered (see note below)
1 celery stalk, diced (see note below)
1 bay leaf, whole
1-1/2 cups water

The Flavor and Fun:
3 cloves garlic, sliced
1 small onion, minced (see note below)
1 teaspoon dried basil or dried thyme
1 teaspoon dried oregano
2 teaspoons olive oil or sesame oil
1/4 cup fresh parsley, chopped
2 tablespoons soy sauce, miso or tamari (see note below)
2 heaping tablespoons kuzu or cornstarch
1/2 cup cold water

For meaty texture add:
1 cup mushrooms, sauteed


Directions:

1. Place Basic Sauce ingredients in a pot and boil, covered, for 30 minutes. (Or, place in a pressure cooker, bring to pressure and simmer 20 minutes.) Puree in a blender. Add water, if needed, until mixture has tomato sauce texture.
2. Saute garlic, onions, and herbs for 5 minutes in olive oil. Add parsley, mushrooms if desired, and saute 10 minutes more.
3. Add Basic Sauce and bring to a boil. Then, cover and simmer 10 minutes to blend flavors. Season with salt or coconut aminos to taste.
4. Place kuzu or cornstarch in a small container and add water slowly while stirring. Stir until thoroughly dissolved in all the water. Add to sauce while it cooks, stirring until thickened.

Notes: You can use 6 cups cooked butternut squash instead of carrots to make the sauce more orange and sweeter. Her recipe calls for miso or tamari soy sauce, but you can substitute 1-1/2 teaspoons of salt if soy sauce bothers your bladder. (*My Tip: You can use coconut aminos if tolerated and without problem ingredients)

About onions: We all have differing levels of sensitivity to onions. For some people, simply cooking them as Ruth’s recipe indicates is sufficient to keep them from causing a symptom flare. For those who are slightly more sensitive, all the onions may have to be chopped and sauteed until translucent in oil or margarine before adding to the recipe. Another alternative is to substitute chives (which are milder) for the onions. For those who are most sensitive to onions, leave out the onions altogether or, leave out the onions and the soy sauce but use 1-1/2 tsp. onion salt in place of the soy sauce.