My Low carb and THM "S" menu plan - Chocolate Glazed Life

My Low carb and THM “S” menu plan

I have been trying to get back on track with Trim healthy mama for the last few weeks starting with mostly S meals. Especially for dinner I really prefer S meals, not only because they are so tasty but because they come much easier to me. Not to mention it my hubby loves them because they don’t feel like diet meals. For those of you not familiar with the THM eating plan “S” stands for Satisfying, because these are full of satisfying fats and very low in carbohydrates. Now I am not a food purist or being a super stickler to THM right now as I get back on plan so check the ingredients to make sure this fits your version of the plan!


I have been wanting to share some of my recipes for a while now, however I don’t do recipes all that often. But since I know I am not the only one that cooks this way I figured I would share my basic ideas of how I make my meals and hopefully it is enough to go on! A few that I have actual recipes for I will share, and hopefully someday soon I will get down to writing real recipes for some of these. When I go grocery shopping the last couple times I make sure I have everything I need to make these ten meals. Since we have other random meals mixed in and stretch it for over two weeks we haven’t minded just rotating through these same options.
Italian Sausage w/cheesy cauliflower
We love the Johnsonville Italian sausage links, so I usually just buy these and follow the directions for stove top cooking. I think these might contain some sugar,  but since the carb count is still low I allow them. Feel free to use whichever sausages you want. For my cheesy cauliflower I usually cook about 24 oz of frozen cauliflower on my stove top or microwave steamer until almost tender. Drain until all moisture is gone, for even better results squeeze with paper towel. Than I mix in 1/3 of a chopped onion, a pint of sour cream, crumbled bacon and probably about 2 cups of cheddar cheese, and salt and pepper. Put in a 9 x 13 and bake at 350 for 30 minutes or until heated through

 

Alfredo over chicken and broccoli 
I love a good Alfredo sauce served over broccoli and grilled chicken breast. I have taken a favorite recipe and modified it by browning the butter. And wow, it makes it even more rich and delicious. I find that the steamed or roasted broccoli keeps it from being quite as heavy and I really prefer it with broccoli instead of the pasta.
Alfredo Sauce
3/4 cup butter
1 cup heavy cream
1 1/4 cup Parmesan cheese
 1/4 tsp pepper
2 tsp parsley
1/4 tsp nutmeg
1/2 tsp garlic powder
Brown butter in saucepan. Here is directions if you have never browned butter  http://www.simplyrecipes.com/recipes/how_to_brown_butter/. Than add cream and seasonings and whisk. Add cheese and stir until melted and smooth. Serve over cooked broccoli and grilled chicken.
As a side note the browned butter alone is amazing on cooked broccoli or cauliflower as a side dish!
Taco Bake
This has been a staple in our family since my cousin brought it to a church potluck. We love it with a giant pile of shredded lettuce, sour cream, olives, green onions and salsa on top.
Low Carb Pizza– We keep trying different recipes of this and hoping to find a favorite but haven’t succeeded yet. Next week I am gonna try the taco bake crust with pizza toppings.
Zuppa toscana and salad
We love this recipe I just sub a bag of frozen cauliflower for the potatoes, and add a lot of extra kale. I also add more chicken broth and less water and dump in extra Italian seasonings, cause we love a lot of  flavor. However this recipe is great as is!
Stuffed Chicken breast roasted broccoli-
 I have done this a few different ways my favorite is diced jalapenos and cream cheese. Just take a few chicken breasts and cut them in half horizontally. Don’t cut all the way through keep a small section attached, creating a pocket. I than mix some cream cheese, shredded cheese,  diced canned jalapeno poppers, Cajun seasoning, and garlic salt in a small bowl. Stuff in the chicken and if you want to you can secure it closed with a tooth pick. Place in a 9×13 pan, I than usually sprinkle a little Cajun seasoning and garlic salt of top of the breast. Bake at 350 until cooked all the way through- usually 40 minutes or so, depending on the thickness of the breast. Wrapping the pan in foil can help keep it from drying out. I also have been wanting to try to wrap these in bacon but haven’t gotten around to it.
For the roasted broccoli I just toss fresh broccoli with olive oil, garlic salt, and sometimes Cajun seasoning and than roast at 400 until starting to brown about 30 minutes. We prefer ours baked till almost burnt but that might just be our taste!
We use this stuff on almost everything we make! It is cheap and so flavorful, with no sugar in the ingredient list. You can find it either in the spice section at Winco or Safeway keeps it by the fish.
Chicken enchilada stuffed zucchini w/jalapeno poppers
Las Palmas® Mild Red Enchilada SauceI usually just throw a few chicken breast in the crockpot frozen in the morning with Cajun seasoning and garlic salt and cook until tender. Shred ( an awesomely quick way to shred is to throw it in the kitchen aid with the paddle attachment on) and than mix with your favorite enchilada sauce- this is ours.
Cut zucchini in half and scoop out most of the flesh, making little  boats. Stuff with chicken and top with shredded cheese, than drizzle extra enchilada sauce over top. Bake at 350 until zucchini is tender. Remove from oven and top with sour cream, sliced olives and chopped green onions and crumbled queso fresco if you have it.
For the jalapeno poppers, cut jalapenos in half and remove seeds and veins. In a bowl mix a package of softened cream cheese with shredded cheddar, garlic powder and Cajun seasoning. Stuff the pepper halves with cream cheese and wrap with a slice of bacon. Bake at 425 for about 30 minutes or until bacon is crisp. Sometimes I finish it off under the broiler if it is not crisp enough. The bacon will shrink as you can see below so use longer pieces if you want them to look pretty.
Pork roast and broccoli casserole

I buy cheap pork sirloin roast from winco, a lot of times it is one of their cheapest proteins. I put it in the crockpot (frozen solid most of the time) with lots of Italian seasonings, like fennel, oregano, parsley, garlic salt, and basil. After it cooks for about 6  or 8 hour on low. I slice it up and than put it back in the crockpot to soak in the juices. This makes it much more flavorful and moist!  

Broccoli Casserole
20 oz frozen broccoli cooked until almost tender
2 eggs
1 can cream of celery soup
1/2 mayo
1 tbsp minced onion
1 cup shredded cheddar 
Beat eggs, add soup, mayo onions and cheese salt and pepper to taste . Fold in broccoli. Place in 9 x 13 and bake at 350 for 30 minutes. Since this usually has cheeze its crunched on top, next time I plan on crumbing pork rinds on top and than topping with 1/2 stick melted butter.
 

Giant Salads

This is pretty much whatever kind of large salad I feel like making. Lately usually a big garden salad, loaded with veggies, topped with chicken, boiled egg, diced bacon and sunflower seeds. I do best when I have a lot of salad stuff prepped in the fridge to use as lunches all week too. But since Julio doesn’t mind salads for dinner we usually do a salad night every once in a while.

Jalapeno popper chicken 
Yum! We loved this recipe!

3 Comments

  1. No problem! Oh and pro tip if you don't already know, Winco sells almond flour for dirt cheap in bulk. If you're going to try your hand at baking they also have coconut flour as well. If you'd like I would be happy to pass on my cheesecake recipe.

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