Keto Chocolate Souffle

This keto skillet soufflé is the ultimate in chocolate indulgence. Just a few simple ingredients, it’s a crowd pleaser. Cooking it in a skillet means it’s a great one for when you have friends over. Simply, place in the center of the table and let everyone dive in.

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 8 servings
Calories 164 kcal
Ingredients
5 large eggs separated
125 grams 85% dark chocolate
1 tbsp coconut oil plus more to grease pan
1/4 tsp cream of tartar
pinch salt
4 tbsp Swerve granular
1 tsp cacao powder
1 tsp vanilla extract
Instructions
Preheat the oven to 420F / 210C/ 190 fan.
Separate egg yolks and whites.

Melt coconut oil and chocolate together. Leave to cool , stirring occasionally.

Meanwhile, beat the egg whites using an electric whisk until stiff peaks form. As they start to froth add the cream of tartar, salt and half the Swerve sweetener.

Beat the egg yolks with the rest of sweetener until pale in colour. Working quickly add the melted chocolate, cacao and vanilla then spoon in the egg whites a little at a time, making sure not to deflate.

Generously grease a 26cm / 10 inch skillet with coconut oil or butter.

Pour the batter into the skillet and bake in the oven for 10 – 11 minutes until set but slightly soft. Remember it will continue to cook in the pan as it’s hot.

Slice and serve with keto ice-cream, yogurt or whipped cream.

Recipe Notes

Net Carbs:5g

Nutrition Facts
Keto Chocolate Souffle
Amount Per Serving (1 serving)
Calories 164
Calories from Fat 108
% Daily Value*
Fat 12g
18%
Saturated Fat 7g
44%
Cholesterol 102mg
34%
Sodium 39mg
2%
Potassium 53mg
2%
Carbohydrates 7g
2%
Fiber 2g
8%
Protein 5g
10%
Vitamin A 150IU
3%
Calcium 15mg
2%
Iron 0.5mg
3%
* Percent Daily Values are based on a 2000 calorie diet.

Mayo Free Ranch Dressing Egg, Soy, & Sugar Free

Prep Time 10 minutes
Total Time 10 minutes
Servings 10
Calories 81 kcal
Ingredients
1 cup plain Greek Yogurt 2%
1 cup sour cream
1 tablespoon extra virgin olive oil
1/2 cup milk 1%
1 teaspoon garlic salt
2 teaspoons white wine vinegar
1 tablespoon lemon juice
1/4 teaspoon pepper
1/4 cup chopped scallions
1/4 cup fresh chopped parsley
Instructions
Mix all ingredients together until smooth. Taste and adjust salt and pepper if needed. Refrigerate until ready to serve.
Recipe Notes

Weight Watchers PointsPlus: 2*

Nutrition Facts
Mayo Free Ranch Dressing Egg, Soy, & Sugar Free
Amount Per Serving (1 g)
Calories 81
Calories from Fat 54
% Daily Value*
Fat 6g
9%
Saturated Fat 3.4g
21%
Cholesterol 20mg
7%
Sodium 127mg
6%
Carbohydrates 2.9g
1%
Sugar 2.1g
2%
Protein 3.5g
7%
* Percent Daily Values are based on a 2000 calorie diet.

SKINNY CHICKEN SCARPARIELLO

283 Cals 32 Protein 9 Carbs 12 Fats
PREP TIME:
10 mins
COOK TIME:
35 mins
TOTAL TIME:
45 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:Italian
A lighter take on Chicken Scarpariello that”s not just delicious, it also happens to be gluten-free, low-carb, whole30 compliant and paleo-friendly.
INGREDIENTS
1 1/2 tbsp olive oil
2 large chicken breast halves, bone in, skin removed
kosher salt and pepper to taste
1 link cooked sweet Italian chicken sausage, sliced thinly on a bias (I used Aidells)
1/2 medium head of cauliflower, cut into florets (about 4 cups)
1 medium onion, sliced thinly
4 cloves of garlic, sliced thinly
4 jarred hot cherry peppers, sliced plus 1 tbsp liquid (optional for extra heat)
1/3 cup dry white wine, omit for whole30, paleo and replace with chicken stock
1 cup reduced-sodium chicken stock
1 sprig rosemary, needles removed and roughly chopped, plus additional for garnish
INSTRUCTIONS
Pre-heat oven to 375°F.
Cut chicken in half to make 4 pieces, leaving the bone on.
Heat oil in a large, oven safe sauté pan with straight sides over medium-high heat.
Season the chicken with salt and pepper and brown 2-3 minutes per side.
Remove chicken and set aside.
Lower heat to medium and add onion, chicken sausage, cauliflower florets, garlic and cherry peppers.
Sauté, stirring frequently, for 2-3 minutes until vegetables and sausage start to brown.
Add the white wine, cherry peppers and additional optional liquid.
Raise heat and allow to boil for about 2 minutes before adding chicken stock.
Add chicken breasts back into pan, bone side down, sprinkle rosemary on top, bring to a boil and then place the pan in the oven, uncovered.
Cook for 20-25 minutes or until chicken reaches 165°F.
Remove from oven carefully, with towel or kitchen gloves, serve and enjoy!
Serving: 1piece chicken, 1 cup vegetables, Calories: 283kcal, Carbohydrates: 9g, Protein: 32g, Fat: 12g, Saturated Fat: 0.7g, Cholesterol: 83mg, Sodium: 465mg, Fiber: 3g, Sugar: 1gBlue Smart Points:3Green Smart Points:5Purple Smart Points:3Points +:7

ICED GREEN TEA MOJITO

110 Cals 0.5 Protein 11 Carbs 0.5 Fats
PREP TIME:
10 mins
TOTAL TIME:
10 mins
YIELD:1 SERVINGS
COURSE:Drinks
CUISINE:American
The perfect summer cocktail, a cross between a tall glass of fresh brewed iced green tea and a mojito! I think this is going to be my signature drink all summer, it”s icy cool, and has the added bonus of antioxidant rich green tea.
INGREDIENTS
1 tbsp fresh lime juice
4 large spearmint leaves, plus more for garnish
4 baby arugula leaves
2 tsp sugar, I used raw, use your favorite sweetener
1/2 cup brewed green tea, chilled
1 oz white rum
INSTRUCTIONS
Muddle the lime juice, mint, arugula, and sugar together in a tall Collins glass until the leaves bruise lightly and the flavors release.
Add ice until glass is about 3/4 full and then pour in rum and green tea.
Stir well and garnish with mint and lime.
NOTES
Adapted from the Kitchn
Serving: 1mojito, Calories: 110kcal, Carbohydrates: 11g, Protein: 0.5g, Fat: 0.5g, Sodium: 4mg, Fiber: 0.5g, Sugar: 9gBlue Smart Points:4Green Smart Points:4Purple Smart Points:4Points +:4

3 Ingredient Chocolate Popcorn Bark

Prep Time 10 minutes
Total Time 10 minutes
Servings 18
Calories 91 kcal
Ingredients
6 cups CVS ABound Light Popcorn
4 1 ounce packages CVS Abound Superfruit Baobab fruit bites
9 ounces Lily”s Sugar-Free Chocolate Chips
Instructions
In a large bowl combine popcorn and 3 packages of Babao bites.
Melt chocolate chips for 1 minute in the microwave or heat in a small pot on the stove over low heat. Stir until smooth.
Line a baking pan with parchment paper.
Pour the melted chocolate over the popcorn and fruit bites.
Toss until well coated then lay close together on the baking pan. Sprinkle the last package of the Babao bites over the popcorn for color.
Refrigerate for one hour then break into pieces and serve in paper cupcake liners.
Nutrition Facts
3 Ingredient Chocolate Popcorn Bark
Amount Per Serving (1 g)
Calories 91
Calories from Fat 42
% Daily Value*
Fat 4.7g
7%
Saturated Fat 2.6g
16%
Sodium 17mg
1%
Carbohydrates 15g
5%
Fiber 2.5g
10%
Sugar 3.6g
4%
Protein 1.3g
3%
* Percent Daily Values are based on a 2000 calorie diet.

SPIRALIZED CARROT SALAD WITH LEMON AND DIJON

84 Cals 1 Protein 12 Carbs 4 Fats
TOTAL TIME:
15 mins
YIELD:4 SERVINGS
COURSE:Salad, Side Dish
CUISINE:American
An easy 5-ingredient carrot salad that is lemony, bright and delicious! You don”t need a spiralizer to make it, you can use pre-shredded carrots or use a potato peeler to cut the carrots into ribbons.
INGREDIENTS
1 pound carrots, 1.5″ in diameter, peeled
2 teaspoons Dijon mustard
1 tablespoon freshly squeezed lemon juice, from one lemon
1 tablespoon extra virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper, to taste
1 tablespoon finely chopped shallots
INSTRUCTIONS
Spiralize the carrots using a spiralizer, cut the spirals into 6 inch lengths. (alternatively you can use pre-shredded carrots).
In a large work bowl, combine the dijon mustard, lemon juice, olive oil, shallots, salt and pepper. Add the carrots and toss well. Cover and refrigerate until ready to serve.
Serving: 1cup, Calories: 84kcal, Carbohydrates: 12g, Protein: 1g, Fat: 4g, Sodium: 278mg, Fiber: 3g, Sugar: 6gBlue Smart Points:1Green Smart Points:1Purple Smart Points:1Points +:2

Keto Bulletproof Pumpkin Spice Latte

Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 164 kcal
Ingredients
1 cup coffee hot, strong brewed
1/2 tbsp MCT oil or coconut oil
3/4 tsp pumpkin spice or combination nutmeg, cinnamon, ginger
1/2 tsp Sweetleaf Pumpkin Spice Stevia
2 tbsp coconut cream
Optional
1 tbsp ghee or butter
1 scoop collagen peptides
Instructions
Pour all ingredients into a high powered blender and blend on high just about 30 seconds to combine well and create froth.

Pour into a mug and top with sugar free whipped cream or dairy free sugar free whipped cream if desired!

Nutrition Facts
Keto Bulletproof Pumpkin Spice Latte
Amount Per Serving (1 cup)
Calories 164
Calories from Fat 153
% Daily Value*
Fat 17g
26%
Saturated Fat 15g
94%
Sodium 6mg
0%
Potassium 213mg
6%
Carbohydrates 2g
1%
Protein 1g
2%
Vitamin C 0.8mg
1%
Iron 0.9mg
5%
* Percent Daily Values are based on a 2000 calorie diet.

BLT EGG SANDWICH

288 Cals 21 Protein 21 Carbs 14.5 Fats
PREP TIME:
5 mins
COOK TIME:
10 mins
TOTAL TIME:
15 mins
YIELD:1
COURSE:Breakfast, Lunch
CUISINE:American
Breakfast BLT made with center cut bacon, lettuce, tomato and egg on whole wheat bread.
INGREDIENTS
3 slices center cut bacon, such as oscar mayer
1 large egg
2 slices light whole wheat bread, such as Arnold light (or gluten-free bread)
2 to 3 iceberg lettuce leaves
2 thin slices beefsteak tomatoes
1 tablespoon light mayo
INSTRUCTIONS
Heat a medium nonstick skillet over medium heat. Add the bacon and cook, 5 to 6 minutes, turning halfway until crisp. When cooked, set aside on a paper towel and wipe some of the fat, leaving a little to cook the egg. Crack the egg, cover and cook until the yolk is set.
Meanwhile, toast the bread. Assemble the sandwich by putting the mayo on the bottom, then the egg, then the lettuce, bacon and tomatoes. Cut in half and eat right away.
VIDEO
Serving: 1sandwich, Calories: 288kcal, Carbohydrates: 21g, Protein: 21g, Fat: 14.5g, Saturated Fat: 4g, Cholesterol: 193mg, Sodium: 681mg, Fiber: 6g, Sugar: 3gBlue Smart Points:6Green Smart Points:8Purple Smart Points:6Points +:8

BAKED CHICKEN CORDON BLEU

378 Cals 55 Protein 8 Carbs 10 Fats
PREP TIME:
10 mins
COOK TIME:
25 mins
TOTAL TIME:
35 mins
YIELD:6 SERVINGS
COURSE:Dinner
CUISINE:American
This healthy Chicken Cordon Bleu recipe is a family favorite! Stuffed with ham and cheese then breaded and baked in the oven or made in the air fryer.
INGREDIENTS
cooking spray
12 thin sliced, 36 oz total skinless boneless chicken breasts, 3 oz each
salt and fresh cracked pepper
1 large egg
2 large egg whites
1 tbsp water
1/2 cup seasoned breadcrumbs
1/4 cup grated parmesan cheese
5 oz 6 slices thinly sliced lean deli ham, sliced in half
6 slices 4.4 oz Sargento reduced fat Swiss cheese, cut in half
INSTRUCTIONS
Preheat oven to 450°F. Spray a large non-stick baking sheet with cooking spray.
Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.
Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.
In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.
In another medium bowl, combine breadcrumbs and parmesan cheese.
Dip the chicken into the egg wash, then into the breadcrumbs.
Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until until cooked.
Air Fryer Directions
Follow steps above 1 through 6.
Preheat the air fryer to 400F. Spray both sides of the chicken with oil. Cook, in two batches 12 minutes turning halfway.
VIDEO
Serving: 2pieces, Calories: 378kcal, Carbohydrates: 8g, Protein: 55g, Fat: 10g, Sodium: 813mg, Fiber: 0.5g, Sugar: 1gBlue Smart Points:3Green Smart Points:6Purple Smart Points:3Points +:8

How To Get The Perfect Golden Brown On Your Hot Cross Buns

How To Get The Perfect Golden Brown On Your Hot Cross Buns

Brush the dough with an egg wash

Use a pastry brush to use an even layer of egg wash

To get the perfect golden brown on your Hot Cross Bun cross buns, brush the dough with an egg wash earlier than baking.

An egg wash is a simple mixture of one egg beaten with a tablespoon of water.

Use a pastry brush to apply a fair layer of egg wash to the floor of the dough.

This will assist the buns to brown evenly and give them a shiny glaze.

Let the buns relaxation for 10 minutes

– Brush the dough with an egg wash, made by mixing one egg with a tablespoon of water.

– Let the buns rest for 10 minutes in a warm place, lined with a humid tea towel.

Bake the buns in a preheated oven

375 degrees Fahrenheit for 20-25 minutes, or till golden brown

• Bake the buns in a preheated oven, 375 degrees Fahrenheit for 20-25 minutes, or till golden brown.

Rotate the buns midway by way of baking

Preheat the oven to 375 degrees F (190 levels C). Line a baking sheet with parchment paper.

Place the buns on the ready baking sheet and bake for 15-20 minutes, or till golden brown. Rotate the buns midway through baking.

Check the buns for doneness

Insert a toothpick into the center of a bun; it ought to come out clean

To ensure the buns are cooked through, gently insert a skewer or toothpick into the center of 1 bun.

If the skewer comes out clean, or with just a few moist crumbs hooked up, the buns are cooked through.

Let the buns cool on a wire rack

This will help to prevent them from turning into soggy

Let the buns cool on a wire rack.

This will help to prevent them from becoming soggy.