Chili - No Beans KETO (Carolyn)

Chili - nothing better when it's -10 degrees outside and you just don't want to deal with it.  I love beans, but sometimes they don't love me back.  This KETO version offers everything you crave without the beans.  So yummy!  I make big batches and freeze them.  It's also amazing over pasta it you want to go that route. 

❤ With love and full tummies ~ Mama Bear  ❤

• ~ * ~ * ~ * ~

  Let's Get Cooking!

  ~ * ~ * ~ * ~

  
  

  ✨Share this post and let’s spread the joy of authentic home cooking! ✨

  
  

  
  

  Servings: 6  | 4.8 net carbs | 24 g Protein | Total Cook Time 6 hrs 10 Minutes

• Why You'll Love this Recipe: 

• So if I am going to make a No Bean Chili recipe, it’s going to be good. Let’s face it, beans are just filler anyway. They add color and texture, but they don’t add much in the way of flavor. By leaving them out entirely, you can lower the carbs and increase the protein.
• And this recipe is so easy to make! You simply brown the meat in a pan and transfer to a crockpot. Then add all the other ingredients and set it and forget it! I love using a slow cooker because it allows the ingredients to meld together slowly and become their most flavorful. But I’ve also included stovetop instructions in the Tips section.

Ingredients Notes :

• Ground meat:  I use a combination of ground beef and ground pork, but you can use just ground beef, if you prefer. You can also lighten it up a bit with some ground turkey or chicken.
• Canned tomatoes: I use both crushed and diced tomatoes. You can use standard cut or petite diced tomatoes. If you don’t like chunks of tomatoes, use only crushed tomatoes instead. You can also use fire roasted tomatoes to give the chili a nice smokiness.
• Onion: I use only a quarter cup of an onion for flavor.
• Garlic: I prefer using real garlic as it provides wonderful flavor, but you can use powdered garlic instead.
• Chili powder: You can’t make chili without it! I recommend getting fresh, good quality chili powder for the best flavor. Spices lose their potency over time.
• Chipotle powder: This is optional, but chipotle powder is one of my favorite ways to add a kick of smoky heat. You only need a little bit.
• Smoked paprika: Again, this is optional, it amps up the smokiness without any additional heat.
• Other seasonings: Cumin, cayenne, salt, and pepper.

Ingredients :

• 1 lb ground beef
• 1 lb ground pork, or more beef
• 1 1/2 cups crushed or pureed tomatoes
• 1 1/2 cups diced tomatoes
• 1/4 medium onion, chopped
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tbsp smoked paprika
• 1 to 2 teaspoons chipotle powder, optional
• 1 1/2 tsp salt
• 1 tsp black pepper
• 1/2 tsp cayenne pepper

Instructions :

• In a large skillet over medium heat, brown the ground beef and pork until mostly cooked through. Use a slotted spoon to transfer to a large slow cooker.
• Add the tomatoes, onion, garlic, chili powder, cumin, salt, pepper and cayenne. Stir to mix well.
• Cook on low for 6 hours and season to taste with additional salt and pepper. Serve with your favorite toppings.

Tips for Success :

• This is an incredibly easy recipe and you can add your own touches. If you like more heat, add more chipotle. If you like it more mild, skip the chipotle altogether. Whatever you do, this keto chili is a hearty, healthy dinner for the whole family.

How do I store leftover keto chili?

• You can store leftover chili in a covered container in the fridge for up to 5 days. It also freezes well for up to 3 months. Be sure to let it cool completely before placing in the freezer.

How many carbs are in Keto Chili?

• This keto chili recipe has 7.8g of carbs and 3.0g of fiber per serving. That comes to 4.8g net carbs per serving.

Stovetop Directions :

• To cook keto chili on the stove, heat a large pot or dutch oven over medium heat with a little olive oil. Add the onion and sauté until translucent, then add the garlic and spices. Cook another minute until fragrant.

• Add the meat and cook until browned through, then add the seasonings and tomatoes. Bring to a simmer and cook, stirring frequently, over medium low heat for at least 30 minutes to meld the flavors. 

Source:

All Day I Dream About Food

Best Skirt Steak with Marinade KETO (Maya)

Sizzle up my juicy skirt steak recipe with the best sweet and savory 4-ingredient marinade! It's quick, easy, and tender every single time.

❤ With love and full tummies ~ Mama Bear  ❤

• ~ * ~ * ~ * ~

  Let's Get Cooking!

  ~ * ~ * ~ * ~

  
  

  ✨Share this post and let’s spread the joy of authentic home cooking! ✨

  
  

  
  

  Servings: 4 (1/4 steak) | 1.2 net carbs | 24.6 g Protein | Total Cook Time 3 hrs 10 Minutes

• Why You'll Love this Recipe: 

• Juicy, tender steak – Most of my steak recipes use my trusty stovetop-to-oven method, but since this cut is so thin, the easiest and best way to cook skirt steak is the stovetop alone. A quick sear creates a golden crust with all the juices and flavors locked inside.
• Flavorful marinade – The most important part is to tenderize the beef, and my marinade for skirt steak does this beautifully. But I also love the blend of sweet, savory, and umami flavors. And you only need 4 main ingredients for it, plus salt and pepper.
• Cook to your liking – With my handy time chart, you never have to overcook (or under cook) your steaks again. And since we’re using the stovetop, you don’t have to worry about the weather being nice enough to grill.
• Family friendly - everyone will love this of all ages.
• Versatile - make a bowl and throw in the traditional Chipotle Bowl ingredients like rice, guacamole, tomatoes, lettuce, cheese, pico and beans (if your not KETO)

• Ingredients : 

• 1/4 cup Olive oil (plus 1 tablespoon additional for searing)
• 2 tbsp Coconut aminos (or low sodium soy sauce)
• 2 tbsp Lemon juice
• 4 cloves Garlic (minced)
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 1 lb Skirt steak (1/2 inch thick, cut crosswise into 2 large pieces)

• Instructions : 

• In a small bowl, whisk together the olive oil, coconut aminos or soy sauce, lemon juice, garlic, salt, and pepper.
• Place the steaks in a gallon zip lock bag and pour the marinade over them. Seal the bag and move the marinade around to coat well.
• Marinate skirt steak in the refrigerator for at least 3 hours, but no more than 24 hours. (The meat can get mushy after that.)
• Remove the steak from the marinade and discard the marinade. Pat the surface dry.
• Preheat a large cast iron skillet over medium-high heat. Once it’s very hot (a drop of water added to it should sizzle away), add a tablespoon of olive oil.
• Add the skirt steak to the pan and sear for amount on chart below. 
• NOTE: For a nice sear, due to the short cook time, do not move the steak around except to flip. The time will vary depending on your steak thickness and pan, so use a meat thermometer to be sure – 120 degrees F (49 degrees C) for rare, 130 degrees F (54 degrees C) for medium rare, 140 degrees F (60 degrees C) for medium, 150 degrees F (66 degrees C) for medium well, and 160 degrees F (71 degrees C) for well done. Steak temperature will increase by an additional 5 degrees when resting in the next step.
• Transfer the steak to a cutting board or plate. Tent with foil and rest for 5 minutes. Then, slice thinly against the grain to serve.

Ingredients Notes : 

The Steak:

• I highly recommend getting outside skirt steak, which will be labeled as such. Sometimes I have to ask the butcher for this cut.
• Even though it costs a bit more than inside skirt steak, the difference in tenderness is huge. It’s also usually a bit thicker, which means it’s harder to overcook it. The inside variety is more tough and chewy, but if that’s all you’ve got, it still turns out pretty great with a good marinade like this one.

Skirt Steak Marinade:

The marinade in my skirt steak recipe doesn’t have too many ingredients, but each is very important to make it tender and juicy. You’ll need:

• Olive Oil – For the skirt steak marinade and for searing. It brings out the flavors and helps you get that nice, golden sear. Avocado oil is a good substitute.
• Coconut Aminos – This adds a sweet, savory, and umami flavor all in one. You can use reduced sodium soy sauce instead, but coconut aminos is my fave because it’s sweeter and less salty.
• Lemon Juice – An acidic ingredient is super important for tenderizing the meat. I keep bottled lemon juice on hand for recipes like this one where it doesn’t make much difference. Lime juice, balsamic vinegar (similar to my balsamic steak marinade), or really any kind of vinegar will have a similar tenderizing effect, with different flavors.
• Garlic – I prefer fresh minced garlic cloves, but you can use 2 teaspoons of jarred minced garlic as a shortcut.
• Sea Salt & Black Pepper – My rule of thumb is 1 teaspoon of salt and 1/4 teaspoon of pepper per pound of meat, so adjust accordingly. Use a bit less if you opt for soy sauce instead of coconut aminos.

• Expert Tips : 

• Cut the steak to fit your pan. Skirt steak (especially outside skirt steak) is usually pretty long, so it won’t fit into your pan whole. I always cut it crosswise into 2 pieces to fit in my skillet, though sometimes it comes that way from the store.
• Choose the right skillet. I use my 12-inch cast iron skillet to cook both pieces at the same time. If you don’t have one that big, you may need to cut the steak into shorter pieces and cook in batches. But I highly recommend cast iron for the best sear!
• Marinate overnight if you can, but don’t overdo it. I’ve found that 3 hours is the bare minimum, but for the most tender marinated skirt steak, overnight is better. Just don’t go over 24 hours, or the meat starts to get mushy.
• Preheating your pan is crucial. This ensures a good sear and prevents sticking. You’ll know it’s ready when a drop of water sizzles away instantly.
• Use tongs to flip the steak easily. Since it’s so long and thin, any sort of turner will be a challenge.
• After resting, slice thinly against the grain. This breaks up the tough muscle fibers, making each bite even more tender. The grain usually runs across in the short direction (look at the lines in my picture above), but I usually find an angle that’s still perpendicular without making the slices excessively long. If you do end up with long slices, you can always cut them shorter afterward to eat, or cut into shorter pieces before slicing thinly.

Storage : 

• Store: Pop any leftovers in an airtight container and stash them in the fridge for up to 3-4 days. They taste amazing in tacos or my steak salad later!
• Meal Prep: Since you need time to marinate anyway, my skirt steak recipe is perfect for meal prep! Just marinate it the day before and it only takes a few minutes the day-of. If you want to make the marinade more than 24 hours ahead, you can — just wait until the day before to add the steak.
• Reheat: Place the steak in a baking dish, add a splash of broth to the bottom, cover with foil, and warm in the oven at 250-300 degrees F for about 10 minutes. This creates a steamy environment that keeps the meat juicy.
• Freeze: I’m not a big fan of freezing cooked steak, but if you need to, it’ll last up to 3 months in the freezer. It’s pretty handy for tossing into soups, sandwiches, salads, or casseroles. Just thaw it in the fridge overnight.

Source: Wholesum Yum

Mama Nikki's Vegetable Beef Soup ❤️

 Vegetable soup is one of my favorites.  I made a huge batch the other day and my sister and I brought it to a friend's house to eat while we were baking batches of Christmas cookies.  She loved it so much and asked for the recipe.  Guess what?  I didn't have it on this blog, I always "wing it".  

I went through my mom's cookbook and have been adding family recipes that I grew up eating and this is what my mom wrote down.  Ummm, yeah I do things a little bit differently but I did want to remember my mom's because I did love it growing up and I remember it tasting the same regardless. 

This is Lonnie Beineke's recipe card: 

❤️ With love and full tummies ~ Mama Bear  ❤️ 

✨Share this post and let’s spread the joy of authentic home cooking! ✨

~ * ~ * ~ * ~

Let's Get Cooking!

~ * ~ * ~ * ~

Makes about 8 quarts

Ingredients :

• 5 lb. Beef or Top Round Roast
• 3 - 28 oz. cans diced tomatoes (I use San Marzano)
• 2 - 32 oz. containers beef broth or 5 Tablespoons Better than Bouillon Beef & 64 oz. water
• 2 cans corn (get non-GMO)
• fresh or frozen bag of chopped green beans
• 5 russet potatoes, peeled and diced 
• 1/2 bag frozen peas
• 4 celery stalks, diced
• 4 large carrots, diced
• 1 yellow or white onion, diced
• 1 head of chopped green cabbage or 2 bags Cole slaw cabbage
• 2 Bay leaves
• 1 Tablespoon fresh or dried thyme
• 2 Tablespoons Italian Seasoning
• 3 cloves garlic, minced or 1/2 Tsp garlic powder
• Salt / Pepper to taste
• 3 Tablespoons Olive Oil

Soup Instructions :

For the Meat: 

• Rub salt and pepper on roast. 
• If using a pressure cooker: Put on Saute mode and brown all sides of the beef with the olive oil. Add Italian seasoning and thyme (if dried) or remove the leaves off of the stems if fresh on beef roast. Place garlic, onions, bay leaves, beef roast and 2 cups beef broth in an instant pot and select pressure cook for 1.5 hours.  

• If using a crock pot: brown meat in a pan on all sides and then add the seasonings, garlic, onions, bay leaves and broth. Then place in the crockpot, covered, on low for 8 hours or high for 4.

• If using a stock pot: brown meat in a pan on all sides and then add the seasonings, garlic, onions, bay leaves and broth.  Cover and cook on medium for about 3 hours or more.  

• When meat is fully tender and cooked, take 2 forks and shred beef roast and place aside.

For the Soup: 

• While the meat is cooking, put in a stock pot the carrots, celery and another 1 Tablespoon of olive oil.  Saute for about 7 minutes on medium. 
• Add the potatoes, cabbage and cans of tomatoes and the rest of the beef broth. Cook for 20 minutes or so. 
• Add green beans and cook for another 10 minutes.
• Add shredded meat, corn and peas.
• Cook another 10 minutes.

Notes :

• This is a tough cut of meat but super lean.  I love cooking it in a pressure cooker because it never fails to be tender.  
• You could cut the meat into chunks like a stew and brown it and cook it instead of whole then shredding it (which I would probably do if I was making it in a crock pot or stock pot.)
• If using a chuck roast there is more fat in it so you will definitely need to trim off the fat before adding it to the soup.
• You could easily use chicken for this recipe but the cook times will be way less!

Source :

Mama Bear Nikki ❤️ 

Mama Bear's Meatballs and Sauce (Me)

So...I ran across Antoinette's old Italian recipe posted on my blog, but I had to tweak it a bit.  No Surprise. However, I did learn that these meatballs were the best I have ever made.  Antoinette's secret, by not browning or baking them, was the golden ticket.  I will never do that again. I promise you, you will never change this recipe and will use it forever.   

With love and full tummies ~ Mama Bear 

✨Share this post and let’s spread the joy of authentic home cooking! ✨

~ * ~ * ~ * ~

Let's Get Cooking!

~ * ~ * ~ * ~

Sunday Tomato Sauce Ingredients :

• 2 cans 28 oz of San Marzano crushed tomatoes (best quality) OR use whole San Marzano Tomatoes and squish them with your hands or use a potato masher.  The potato masher will control the bursting of the tomatoes and is less likely to make a mess.
• 1 can of 28 oz tomato puree
• 1 can of 6 oz tomato paste
• 12 leaves of fresh basil torn (they bruise easily so best if torn)
• 3 T Italian seasoning
• 1 T parsley flakes
• 1 cup of dry red wine (optional but adds a depth of flavor)
• 4 tbsp of extra virgin olive oil
• 1 medium size onion, finely chopped (if you don't like onion, use 1 T onion powder)
• 4 cloves of fresh garlic finely chopped
• Salt and pepper to taste
• Optional:
• 1 T red pepper flakes if you like some heat

OR you can use 4 jars of your favorite marinara sauce.  I prefer to use one that doesn't have sugar in the ingredients.  

Sunday Sauce Instructions :

• Sauté onions in a large pot of EVOO until tender.  Add the minced garlic, red pepper flakes, tomato paste and salt/pepper to taste.  Cook for about 2 minutes, constantly stirring.
• Add all the rest of the ingredients to the pot and then simmer on low for one hour in a covered pot.
• Note: you can transfer to a crock pot now and then add the meatballs. 

These are my pictures of the meatballs, could I get any closer shots?

Meatball Ingredients :

• 2.5 lbs of ground beef 
• 1 cup of seasoned Panko Italian breadcrumbs or plain but add 2 T Italian Seasoning OR use GF Panko
• 1/2 cup of fresh parsley, finely chopped OR 1/3 cup dried parsley
• 1/2 cup of grated Pecorino Romano/Parmesan cheese 
• Salt and pepper to taste
• 3 cloves of garlic, finely chopped
• 1/4 cup of onion powder OR 1 small onion minced finely
• 2 tbsp of garlic powder
• 2 eggs, beaten
• 1/4 2% cup milk or heavy cream

Meatball Instructions :

• In a large bowl — add 2 eggs, lightly beaten.
• Add all ingredients above (except meat), mix and combine. 
• Add ground beef.  Do not over mix.  I turn the mixture over and over and poke holes in with my fingers to blend in the spices/Panko/Parmesan cheese into the ground beef. It's kind of therapeutic.  
• Wet the palm of your hands with warm water using a small bowl. This process will keep the meatballs moist. 
• Start rolling meatballs, roll each meatball the same desired sized. This should make about 25-30 meatballs. I make them bigger than a golf ball so more likely 20 meatballs. I roll them all at once...because I am on a roll (get it?). Moving on....
• Place the meatballs into the sauce as it simmers and cook for 60-90 minutes in a partially covered pot. Make sure that the sauce isn't boiling.  I like to put it on low and let it get yummy in time.

My Notes :

• If you choose to take a short cut and use jarred marinara, just add the sauce and skip the Sunday Sauce recipe above.  I would heat up the sauce first though before adding the raw meatballs.
• Once you add the meatballs into the crock pot with the heated sauce, put it on low for 3 hours.  
• Be careful to not stir them too much, or at all, to keep their shape.  This is why I like putting them into a crock pot. 
• These meatballs can be frozen too.  Make sure you place them on a baking sheet lined with parchment paper in a single row, not touching one another and freeze them solid.  Once they are frozen, remove them from parchment paper and place them into zip lock bags.  They will be good for a couple of months. 
• You can use these meatballs for Swedish Meatballs or put BBQ sauce on them.  Adjust the seasonings. (i.e.: don't use Italian seasonings) check out my Swedish meatballs recipe for the seasonings.  You should then sub in ground pork for 1 lb of the ground beef in this recipe.  And then, of course, the sauce is totally different.  

Source: Mama Bear Nikki

Easy Mongolian Beef KETO (Carolyn)

This recipe has all the classic umami flavor of your favorite takeout. It’s a little bit sweet and a little bit spicy, with plenty of sauce that soaks into any keto rice or noodles you pair it with.

I utilized my slow cooker for this dish to minimize the effort and the clean-up. Tougher cuts of meat like flank steak or skirt steak benefit from slow braising, and become melt-in-your-mouth tender.

But not everyone has a crockpot so I’ve also included instructions for both the Instant Pot and the stovetop.

✨Share this post and let’s spread the joy of authentic home cooking! ✨

~ * ~ * ~ * ~

Let's Get Cooking!

~ * ~ * ~ * ~

Servings4 servings

Calories417 kcal

Equipment :

• slow cooker (or Instant Pot)

Ingredients :

• 1 ½ lbs flank or sirloin steak
• ⅓ cup Swerve Brown
• 2 tablespoon allulose (optional)
• ¼ cup water
• ¼ cup tamari or soy sauce (or coconut aminos)
• 2 tablespoon sesame oil
• 2 cloves garlic, minced
• ½ teaspoon ground ginger
• ¼ teaspoon red pepper flakes
• ½ tsp glucomannan powder (or ¼ teaspoon xanthan gum)
• 2 green onions, chopped
• Sesame seeds for sprinkling

Ingredient Notes :

• Flank steak: Flank steak is a good choice for Mongolian beef, as it’s easy to slice thinly. You can also use top sirloin or skirt steak.
• Swerve Brown: I highly recommend a brown sugar replacement, as it gives this recipe a more authentic flavor. You can also use granular sweetener and 1 teaspoon of molasses.
• Allulose: You don’t have to add the allulose but it does help make the sauce a bit stickier, like traditional Mongolian beef.
• Tamari: I prefer tamari over coconut aminos, because it has more umami flavor and fewer carbs. It’s also better than soy sauce as it’s completely gluten-free.
• Sesame oil: Use toasted sesame oil for the best flavor.
• Garlic: Fresh minced garlic is best, but if you must substitute granulated garlic, use ¾ teaspoon.
• Ginger: I use ground ginger for simplicity, but you can also use a teaspoon of fresh grated ginger.
• Red pepper flakes: Add another ¼ teaspoon if you like more heat.
• Glucomannan: Traditional Mongolian beef takes cornstarch for a rich, thick sauce. A keto thickening agent, like glucomannan or xanthan gum, makes the sauce thicker without starch.
• Garnish: Green onion, sesame seeds, salt.

Instructions :

• Slice the beef very thinly against the grain. This works best when it is semi-frozen (but not rock solid). Place the beef in the bottom of a slow cooker.
• In a medium bowl or glass measuring up, whisk together the sweeteners, water, tamari, sesame oil, garlic, ginger, and red pepper flakes. Pour over the beef.
• Place the lid on the slow cooker and cook on low for 4 to 6 hours, OR high for 2 to 3 hours. 
• When the beef has finished cooking, spoon some of the broth out of the pot into a bowl. Whisk in the glucomannan powder until combined, then pour the broth back into the pot and stir to coat. 
• Sprinkle the beef with the chopped green onions and some sesame seeds and serve over cauliflower rice. 

Alternative Cooking Methods :

Instant Pot Directions: Use the sauté function to brown the beef in a little oil first. Don’t add any water to the sauce, as pressure cookers force moisture out of the meat and it may end up quite soupy. Then cook the beef on Manual High for 10 minutes, then thicken with glucomannan.

Stovetop Directions: Heat 1 tablespoon of oil in a large skillet over medium heat. Add half the beef and sauté until nicely browned, 3 to 4 minutes. Repeat with more oil and the remaining beef.

Add the sauce to the pan and bring to a simmer. Push all the beef to one side and whisk in the glucomannan, then stir well to combine.

Nutrition:

Serving: 1serving = ¼ of recipe | Calories: 417kcal | Carbohydrates: 2g | Protein: 35.7g | Fat: 25.4g | Fiber: 0.4g

Extra Information:

Is Mongolian beef high in carbs?

• This Keto Mongolian Beef has 2 grams of carbs per serving. It is much lower in carbohydrate than the traditional version, which can easily have 15 to 25 grams per serving.

Is Mongolian beef sweet or spicy?

• Mongolian beef is a sweet and slightly spicy dish. You can easily adjust the heat to your liking by adding more or less red pepper flakes.

Is there sugar in Mongolian beef?

• The popular version of this dish from PF Chang’s contains a great deal of sugar. But this keto recipe has no added sugars and all the great flavor of the original!

Source:  All Day I Dream About Food