BREAKFAST
Keto Egg Gasserole
1 (8 ounce) package breakfast sausage
12 eggs
1 (8 ounce) package shredded Cheddar cheese
¾ cup heavy whipping cream
1 tablespoon minced onion
2 teaspoons dry mustard
1 teaspoon dried oregano
salt and ground black pepper to taste
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Heat a large skillet over medium-high heat. Cook sausage, breaking it apart with a wooden spoon, until browned and crumbly, 5 to 7 minutes. Spread over the bottom of a 9x13-inch casserole dish.
3. Mix eggs, Cheddar cheese, cream, onion, mustard, oregano, salt, and pepper together in a bowl. Pour mixture over the sausage.
4. Bake in the preheated oven until firm and cooked through, 30 to 40 minutes.
LUNCH
Vegetarian Kale Soup
2 tablespoons olive oil
1 yellow onion, chopped
2 tablespoons chopped garlic
1 bunch kale, stems removed and leaves chopped
8 cups water
6 white potatoes, peeled and cubed
2 (15 ounce) cans cannellini beans (drained if desired)
1 (15 ounce) can diced tomatoes
6 cubes vegetable bouillon (such as Knorr)
2 tablespoons dried parsley
1 tablespoon Italian seasoning
salt and pepper to taste
Directions
1. Heat olive oil in a large soup pot over medium-high heat; cook onion and garlic until soft, 2 to 3 minutes. Stir in kale and cook until wilted, about 2 minutes. Stir in water, potatoes, beans, tomatoes, vegetable bouillon, parsley, and Italian seasoning.
2. Bring to a boil, then reduce heat and simmer until potatoes are cooked through, about 25 minutes. Season with salt and pepper.
DINNER
Grilled Cod with Spinach and Tomatoes
1 (4 ounce) fillet cod
salt and ground black pepper to taste
1 pinch garlic powder, or to taste
¼ cup roughly chopped spinach, or to taste
¼ tomato, seeded and diced
1 tablespoon chopped onion
1 tablespoon olive oil, or to taste
1 tablespoon balsamic vinegar, or to taste
1 slice mozzarella cheese, cut into cubes
Directions
1. Preheat an outdoor grill for medium-high heat.
2. Place cod on a piece of aluminum foil and season with salt, black pepper, and garlic powder. Top cod with spinach, tomato, and onion; season again with salt and black pepper. Drizzle olive oil and balsamic vinegar over cod and top with mozzarella cheese. Fold foil over cod creating a packet, crimping the edges together making a seal.
3. Cook on the preheated grill until fish flakes easily with a fork, 7 to 9 minutes.
Yorumlar