Cara’s Weight Loss Vegetable Soup

Note that I divided this into 8 servings and many people will eat less than that, meaning calorie intake will be even lower as well. This is a great filling, nutritious soup that can make a great meal but doesn’t even come close to busting the bank on daily calorie intake.

Ingredients

• 1 small onion diced (I use sweet onions)
• 2 cloves garlic, minced
• 1 cup diced carrots
• 1/2 head chopped cabbage
• 1 cup fresh green beans in 1 inch pieces
• 2 whole bell peppers chopped
• 28 oz low sodium diced tomatoes
• 12 cups beef broth (I make mine from Better Than Bouillon mix)
• 2 tbsp tomato paste
• 2 bay leaves
• 1/2 teaspoon each basil, thyme, allspice
• 1 teaspoon salt
• pepper to taste (I tend to use 1/2 teaspoon)
• 2 cups cauliflower florets
• 2 cups diced zuchini
• 1 lb hamburger

Instructions

1. Brown hamburger. Set aside.
2. In large soup pot, cook onion and garlic over medium heat until slightly softened. Stir frequently.
3. Add carrots, cabbage, green beans and cook 5 additional minutes, frequently stirring.
4. Stir in hamburger, bell peppers, undrained diced tomatoes. broth, tomato paste, bay leaves, and seasonings. Simmer 6-7 minutes.
5. Add zucchini and cauliflower. Simmer until softened, 20-25 minutes.
6. Remove Bay leaves and serve.

Avgolemono – A Traditional Greek Lemon Chicken Soup

Avgolemono is a traditional Greek lemon chicken soup that’s simply comfort in a bowl! It’s a gorgeous, delicious soup made with egg yolks and loads of lemon juice for a warming and satisfying meal.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 2-3 celery stalks, diced
• 2-3 garlic cloves, finely chopped
• 2 bay leaves
• 2 chicken breasts (about 12 oz / 350 g total)
• 6 cups (1.5 liter) chicken stock
• ¾ cup (175 g) orzo
• Juice of 1 lemon
• 2 egg yolks
• A handful fresh dill
• Salt and freshly ground black pepper to taste

Instructions

• Heat the olive oil in a large stock pot or Dutch oven and cook the onion, carrot and celery for 8-10 minutes over medium heat until softened.
• Add the garlic and cook for another minute, then add the bay leaves, chicken and chicken stock.
• Bring to a boil, then lower the heat to medium-low, cover with a lid and simmer for 15 minutes.
• Take out the chicken breasts and bay leaves. Add the orzo to the pot and continue to cook for 10 minutes.
• Shred the chicken with two forks and add it back to the pot.
• While the orzo is cooking, whisk the egg yolks and lemon juice in a bowl. Take out 1-2 ladles of soup and pour it over the egg-lemon mixture to temper it. Add this mix to the pot and continue to cook for 5 minutes.
• Stir in the fresh dill, adjust the seasoning and serve immediately, with some extra fresh dill on top if you like.

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Chicken Mushroom Soup

Ingredients

• 2 tablespoons butter
• 1 onion diced
• 2 large carrots peeled and diced
• 1 stalk celery diced
• 8 ounces brown mushrooms or white mushrooms, sliced
• 1 teaspoon garlic minced
• 1 teaspoon salt
• 1 teaspoon dried parsley
• ½ teaspoon dried thyme
• ½ teaspoon poultry seasoning or ¼ teaspoon ground sage
• ⅛ teaspoon black pepper
• 6 cups low sodium chicken broth
• 2 chicken breasts
• ½ cup uncooked white rice

Instructions

• Heat butter in a large soup pot over medium-high heat. Add onion, carrots, celery, and mushrooms. Cook and stir until onion begins to soften, about 5 minutes.
• Add garlic and seasonings and cook just until fragrant.
• Add broth, uncooked chicken breasts, and rice. Stir and bring to a boil over medium-high heat.
• Reduce heat to medium-low (a simmer), cover, and cook for 20-25 minutes, stirring after 10 minutes.
• After 15 minutes remove chicken from the pot and shred.
• Once the rice is tender, add chicken back to the pot and serve.

Notes:

• This recipe uses raw boneless-skinless chicken breasts. Frozen chicken breasts will need about 5-10 minutes extra cooking time.
• If using leftover or rotisserie chicken, the chicken should be added at the end so it doesn’t overcook.
• Garnish with fresh herbs and parsley if desired.
• Chicken Mushroom Soup can be frozen for up to 3 months. 

Five Minute Chocolate Mug Cake

This is a quick delicious and utterly evil snack if you’re counting calories but I love it! I’ve been meaning to add this to my recipe blog for a while and now I have!

Ingredients

• 3 tablespoons vegetable oil
• 3 tablespoons granulated sugar
• 1 large egg yolk
• 2 tablespoons milk
• 1/4 cup flour
• 1/4 teaspoon salt
• 2 tablespoons cocoa powder
• 1/2 teaspoon baking powder
• 1 tablespoon chocolate chips (optional)
• Vanilla ice cream, for serving

Directions

1. In a large mug, whisk together oil, sugar, egg yolk, and milk. Do not grease mug – it will stick but cake won’t rise if mug is greased.
2. Whisk in flour, cocoa powder, baking powder, and salt.
3. Stir in chocolate chips.
4. Microwave for 75 seconds. Top should look set, but center should be fudge.
5. Let cool 1 minute, top with ice cream and enjoy!

Calorie count does not include ice cream and does presume inclusion of chocolate chips.

Best Homemade Alfredo Sauce

Best Homemade Alfredo Sauce is rich, creamy, and packed with garlic parmesan flavor. This Alfredo Sauce is easy to make and perfect with your favorite pasta.

Prep Time 5 minutes
Cook Time 5 minutes

Ingredients

• 1/2 cup butter
• 1-1/2 cups Heavy Whipping Cream
• 2 teaspoons garlic, minced
• 1/2 teaspoon Italian Seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups freshly grated Parmesan Cheese

NOTE: Since heavy whipping cream is lactose free, if you use a naturally aged parmesan cheese, you get a delicious Alredo sauce that is lactose free, for folks who are lactose intolerant.

Instructions

1. Add butter and cream to large skillet
2. Simmer over low heat for 2 minutes
3. Whisk in the garlic, italian seasoning, salt and pepper for 1 minute
4. Whisk in the Parmesan Cheese until melted
5. Serve immediately

Easy Chicken And Dumplings

Ingredients

• pulled chicken from a rotisserie chicken (no skin)
• 1 stick of butter, melted
• 1 cup milk
• 1 cup self-rising flour (must be self-rising)
• 2 cups chicken broth
• 1 can condensed cream of chicken soup

Instructions

1. Preheat oven 375°
2. Spread chicken in a 9×13 baking dish
3. Pour butter evenly over chicken
4. Season with a little salt and pepper
5. In med bowl whisk together flour and milk. Slowly pour evenly over chicken. Do not stir!
6. In same bowl, whisk together chicken broth and chicken soup. Slowly pour into baking pan. Do not stir. Dumplings form as it bakes.
7. Bake uncovered for 45 mins. Let sit for minimum of 5 mins before serving, allowing dumplings to finish forming. The longer it sits the more dumplings you get. Just as good the second day, also!!

INSTANT POT TUSCAN KETO SOUP

This delicious keto soup with Italian flair comes together in less than 30 minutes all in one pot, completely effortless, with minimal cleanup or stress.

If you’re looking to cut carbs while enjoying a heartwarming soup for dinner, this Tuscan keto soup recipe is definitely the way to go!

INGREDIENTS LIST FOR THE INSTANT POT TUSCAN KETO SOUP RECIPE

• 1 lb (450g) Hot Italian sausage, casings removed (or turkey sausage)
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 cup sun-dried tomatoes, drained and chopped
• Salt and freshly ground black pepper
• 6 cups low-sodium chicken broth
• 1 bunch kale, leaves stripped and chopped
• 3/4 cup heavy whipping cream
• 1/4 cup freshly grated Parmesan, for serving
• Fresh chopped parsley, for serving

DIRECTIONS

1. To make the Instant Pot Keto soup recipe: Set a 6-qt Instant Pot to saute mode. Add Italian sausage to the insert of the Instant Pot and cook, breaking up with a wooden spoon, until sausage is lightly browned, about 3-5 minutes. Drain excess fat.

2. Add garlic, onion, and oregano to the Instant Pot with the sausage meat. Cook, stirring constantly until onions have become translucent, about 2-3 minutes.

3. Stir in chicken broth and sun-dried tomatoes; season with pepper, to taste.

4. Select manual setting on your Instant Pot; adjust the pressure to high, and set the timer for 5 minutes. When finished cooking the keto soup, do a quick-release.

5. Select saute mode and stir in kale to the soup until wilted, about 1-2 minutes. Stir in heavy cream until heated through, about 1 minute; then adjust seasoning of the Tuscan keto sausage soup with salt and pepper, to taste. Serve the Instant Pot Keto Soup immediately with fresh grated Parmesan and parsley. Enjoy!

Keto Friendly Chicken Pot Pie Filling

Ingredients

• 1/4 cup Dijon Musard
• 1 cups Chicken Broth
• 1 lb pulled chicken meat
• assorted mixed vegetables (your choice)
• 1 cups heavy cream
• 1 cups cheddar cheese
• Salt and Pepper to taste
• 4 tbsp butter
• 3 cloves of garlic
• 1 onion, diced

For the pie crust(s), use this low carb, keto-friendly fatbread dough recipe.

/https://caralizrecipes.wordpress.com/2023/06/03/fathead-dough-low-carb-keto-friendly/

Steps

1. STEP 1: Heat the butter in a large skillet over medium heat.
2. STEP 2: Once the butter has melted, add the onion, celery, carrots, garlic, thyme, and a little salt and pepper to the pan. Next, sauté the vegetables until they are crisp-tender.
3. STEP 3: Add the chicken to the pan and sauté until is is cooked through.
4. STEP 4: Add the heavy cream, chicken stock, and Dijon mustard to the pan. Bring to a boil over medium-high heat.
5. STEP 5: Reduce the heat to low and let simmer for 5 to 7 minutes.
6. STEP 6: Mix in the cheese until it is melted into the sauce and simmer until the sauce has reduced and thickened.
7. STEP 7: Stir in the peas.
8. STEP 8: Divide the pot pie filling evenly between 4 mini pie pans.
9. STEP 9: Baking steps are discussed in the pie crust recipe.

Fathead Dough (Low Carb, Keto Friendly)

This dough can be used in Low Carb Chicken Pot Pie or other Keto friendly recipes.

Ingredients

• 1 ½ cups mozzarella cheese, shredded
• 3 tablespoons cream cheese
• ¾ cup blanched almond flour (I use this brand)
• 1 large egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• 1 teaspoon sea salt
• ½ teaspoon black pepper

Steps

1. Preheat oven to 375°F
2. In a large mixing bowl, combine mozzarella cheese and cream cheese. Microwave for 1 minute. Stir to combine and microwave 1 additional minute.
3. Mix in almond flour, egg, garlic powder, onion powder, Italian seasoning, sea salt and black pepper. Mix until all ingredients are well combined. If if gets stringy or is not quite melted enough, put it back in for another 30 seconds.
4. Divide the dough into four equal pieces. Spread the dough pieces out into large flat, even circles on parchment paper or a silpat. If it starts to get sticky, wet your hands a little bit to prevent it from sticking to you.
5. Divide the pot pie filling between four mini pie pans or large oven safe ramekins.
6. Top each one with a piece of dough, folding it down around the edges. Cut slits in the center of the dough in the shape of an X, so that it can vent as it bakes.
7. Bake for 20 to 25 minutes or until golden brown on top.
   
   

GARLIC BUTTER OVEN BAKED TILAPIA

Light, nutritious tilapia fillets are seasoned with garlic, butter, and lemon and baked to perfection.

Servings : 4

Prep Time5 mins

Cook Time12 mins

Total Time20 mins

INGREDIENTS  

• ▢4 tilapia fillets
• ▢Salt and freshly ground black pepper, to taste
• ▢½ teaspoon paprika
• ▢½ teaspoon dried thyme
• ▢½ teaspoon dried oregano
• ▢4 tablespoons butter, melted
• ▢4 cloves garlic, minced
• ▢2 tablespoons lemon juice
• ▢¼ teaspoon lemon zest
• ▢1 lemon, sliced into rounds, for garnish
• ▢Red pepper flakes, for garnish
• ▢Chopped fresh parsley, for garnish
• ▢Lemon slices, for garnish

INSTRUCTIONS 

• Preheat oven to 400°F. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish.
• In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.
• Bake tilapia for 10 to 12 minutes, or until fish flakes and is fork-tender.
• Garnish with pepper flakes, parsley, and lemon slices. Serve.

NOTES

NET CARBS: 3 g

NUTRITION

Calories: 279 kcal | Carbohydrates: 4 g | Protein: 35 g | Fat: 14 g | Saturated Fat: 8 g | Cholesterol: 115 mg | Sodium: 190 mg | Potassium: 563 mg | Fiber: 1 g | Sugar: 1 g | Vitamin A: 473 IU | Vitamin C: 18 mg | Calcium: 37 mg | Iron: 1 mg | Net Carbs: 3 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Main Course

Cuisine: American

Keyword: baked tilapia, cooking tilapia, how to cook tilapia, seafood dinner, tilapia in oven