Thursday, April 5, 2018

Broccoli Casserole

Lots of flavor, plenty of veggies, low carb, and easy to make ahead of time.  I doubled the recipe and put one of the dishes in the freezer.  I'll defrost and bake later.  Love this for the weekday or taking dinner to someone.  Instead of using chicken breasts, I simplified and used a pre-cooked rotisserie chicken.  Tilton family gives the thumbs up.  :)

  • 2 lbs boneless, skinless chicken breast, cubed
  • 1 TBS olive oil
  • 2 10 oz bag cauliflower rice
  • 16 oz bag broccoli
  • 2 large eggs, whisked
  • 3 cups shredded mozzarella cheese
  • 2 tsp coarse sea salt (if doubling, use 3)
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp butter
  • 1 cup shredded Italian blend cheese
  1. Preheat oven to 400 degrees.  Spray a large 3 quart baking dish with non-stick cooking spray.  Set aside.
  2. Slice chicken breasts in half horizontally to make thinner, lightly coat them with olive oil and place on a baking sheet.  Liberally season with salt and pepper, bake for 20 minutes.
  3. While the chicken is baking, heat the bags of cauliflower rice according to directions (I saute in a little bit of olive oil).  
  4. When chicken is finished, remove from oven and let cool for 5 minutes.  Carefully chop into bite sized pieces.  
  5. In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder, and butter.  Toss together until fully combined.
  6. Transfer to casserole mixture to the prepared baking dish and top with Italian cheese blend.  
  7. Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly.  Let cool 10 minutes before serving.  

Tuesday, April 3, 2018

Shrimp and Sausage Skillet

This busy-weeknight meal is packed full of flavor!  The kids all LOVED it.  The husband wasn't home tonight to taste it, but I'm pretty sure he'd approve.  It only took about 20 minutes to make, too!  It's got a good variety of veggies, which can easily be changed up, depending on what's in your fridge.  :)  

  • 1 lb medium or large shrimp, peeled and deveined (I choose one with the tails off)
  • 6 oz pre-cooked smoked sausage, chopped (We love jalepeno flavored)
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 orange bell pepper, chopped
  • 1/2 of a medium onion, chopped
  • 1/4 cup chicken bone broth, or regular chicken broth
  • 3 zucchini, sliced
  • 3 cloves garlic
  • salt and pepper to taste
  • pinch of red pepper flakes (I omitted because we used a spicy sausage)
  • 2 tsp Old Bay Seasoning
  • Olive oil or coconut oil
  • Parsley for garnish, optional
  1. Heat olive oil (or coconut oil) in large skillet over medium-high heat.
  2. Season shrimp with Old Bay Seasoning, and cook 3-4 minutes, until opaque - remove and set aside
  3. Cook onions and bell peppers in skillet with 2 TBS olive oil (or coconut oil) for about 2 minutes
  4. Add sausage and zucchini to the skillet, and cook an additional 2 minutes
  5. Put cooked shrimp back into the skillet, along with the garlic, bone broth, salt and pepper, and red pepper flakes.  Cook about one minute.  Remove from heat.  Garnish if desired.  Serve warm.

Wednesday, March 21, 2018

Fish Taco Bowls

Mom confession:  I've had bloodwork done on a three of my kids for various reasons, and they always come up omega deficient.  We try to eat healthy, but I'm definitely lacking in my fish prep.  So, new goal, cook more fish.  Which is hard because I don't really like fish.  And neither do my children.  BUT, we all really enjoyed this recipe!!  I was probably more excited than I should have been.  ha ha.

The directions look kind of long, but really it was straightforward, and fast.


For the fish:

  • 1 1/2 - 2 lbs rockfish
  • 1/3 cup freshly squeezed lime juice (2-3 limes)
  • 1/2-1 tsp dried chipotle powder
  • 1tsp salt
For the crema:
  • 1/2 cup paleo-friendly mayo (I get avocado mayo from costco)
  • 1-2 TBS freshly squeezed lime juice (1/2 lime)
  • 2-3 TBS freshly squeezed orange juice (1/2 orange)
  • 1/4 tsp sea salt
  • 1/8 - 1/4 tsp dried chipotle powder
For the slaw:
  • 1 small head of cabbage, (purple, green, or some of each)
  • 3 green onions, sliced thinly
  • 1 cup loosley packed cilantro
  • 3 TBS olive oil or avocado oil
  • juice from 1 lime (2-3 TBS)
  • 1/4 tsp cumin
  • 1/4 tsp sea salt
For the bowls:
  • Diced avocados
  • pico de gallo
  • Pepitas

  1. Place the fish in a gallon sized zip lock bag.
  2. Combine the lime juice, dried chipotle powder, and sea salt.  Pour it over the fish, and chill for 2-6 hours.
  3. Combine all the ingredients for the crema and chill until ready to serve.
  4. Shred the cabbage.
  5. Cook the fish by grilling it over medium-high heat on a greased grill pan or a skillet over medium-high heat in a little coconut oil.
  6. To assemble bowls, make a bed of cabbage slaw in each bowl.  Top with a couple pieces of fish, a couple scoops of salsa, avocado, and a sprinkle of pepitas.

Crab Cakes

Pinterest for the win, yet again!  These were enjoyed by the whole family, and pretty easy to make!  Wahoo! 

Crab Cake:

  • 2 cups crab
  • 1 clove garlic (I added more)
  • 1 TBS lemon juice
  • 1 tsp mustard
  • 1/2 red bell pepper, finely diced
  • 1/4 cup green onions, finely chopped
  • 1 TBS parsley, chopped
  • 2 eggs
  • 1/4 TBS almond flour
  • 1 tsp salt
  • 1 tsp avocado oil for frying

Sauce:
  • 1/4 cup mayo (I used paleo avocado oil mayo)
  • 1/4 cup cocktail sauce
  • 1 tsp lime juice
  • 1/2 tsp chipotle powder (optional)
  • 1 tsp garlic

  1. In a medium bowl, combine the ingredients for the crab cakes, except for the oil, and stir until mixed well.  
  2. In a large pan, heat oil for frying.
  3. Using a 1/4 cup measuring cup, form patties approximately 3 inches in diameter and place on hot skillet.  Fry the crab cakes for 2-3 minutes per side, until crisp and golden in color.
  4. In a small bowl, combine ingredients for sauce.  Top on crab cakes and serve.  

Friday, September 8, 2017

Sweet BBQ Cola Chicken

This has quickly become a family favorite.  Great served with IP corn on the cob and some GF biscuits!  Not that I ever cook an unhealthy dinner like that...  :)


  • 4-6 Bone-in chicken thighs (I use boneless thighs and breasts)
  • 1 TBS garlic powder
  • 1 tsp kosher salt
  • fresh ground pepper, to taste
  • 1 cup gluten-free BBQ sauce
  • 1 cup raspberry jam - SEEDLESS!
  • 1 cup cola soda (Hansen's natural soda is great!  No diet soda)
  1. Preheat oven to 400.  
  2. Place chicken thighs in large casserole dish.  Sprinkly with garlic powder, salt, and pepper.
  3. In a large bowl, mix BBQ sauce, jam, and soda.  Pour mixture over chicken.
  4. Place chicken in oven for 1 hour and 15 minutes, basting chicken every 20 minutes with the juices

Slow Cooker Pot Roast

The hubby loves a good roast, and this one was his favorite.  :)  The kids loved it too!  Mama win!


  • 4-5 lb chuck roast
  • 2 TBS oil
  • 2 tsp Kosher salt
  • 1 tsp coarse ground black pepper
  • 1 TBS onion powder
  • 1 TBS ranch seasoning
  • 1 lb carrots, peeled and cut into 2" chunks
  • 2 cloves garlic, minced
  • 2 cups beef broth
  • 3 TBS corn starch
  • 3 TBS cold water
  • Parsley to garnish, optional.
  1. Season the roast with salt, pepper, onion powder, and ranch seasoning.  
  2. Heat oil to medium-hi and brown deeply all sides of seasoned roast.  (About 4-5 mins each side).
  3. Remove roast, and put in carrots and garlic.  (You could add potatoes too).  Lay the beef on top, then add beef broth and cover, cooking on low for 8-10 hours, or high for 5-6 hours.  (I did 4 and it was fine).
  4. In the last hour, mix cornstarch and water and add it to the slow cooker to thicken the sauce.  This will make a fabulous gravy.  

Apple Butter Pork Chops IP

This was pretty good.  It's nice to have a little variety sometimes.  :)  Serve with rice, a green salad, and a fruit salad!


  • 2 - 2.5lbs boneless pork chops
  • Salt, pepper, and garlic salt to taste
  • 2 TBS oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 28 oz apple butter
  • 1 cup apple sauce

  1. Season pork chops with salt and pepper and garlic salt.  
  2. Turn IP on to saute - high.  Once pot is hot, add oil, and brown pork chops on both sides in batches, so as not to overcrowd.  Add more oil to the pot as needed.  Set aside pork chops.
  3. Saute onions in hot IP.  Add garlic and saute for 1 minute, stirring constantly.  Add pork chops back to IP, along with any juices that have accumulated.  Top chops with apple sauce and apple butter.  
  4. Put the lid on the IP and close the valve.  Cook on manual for 20 minutes, and allow for NPR.