Caprese Bake

2 Cod Steaks OR Chicken
3 1/2 oz Mozzarella
1 Tbsp Olive Oil
1 Tomato
Garlic
Basil
Salt & Pepper

Serves 2
Carbs 3


1. Preheat the oven to 390 degrees Fahrenheit.
2. Add the basil to a food processor with the garlic and olive oil and blend well.
3. Arrange the chicken breasts side by side in an oven proof dish.
4. Slice the mozzarella into even discs and layer each breast with 2 discs.
5. Slice the tomato into 4 even discs and lay one disc on top of each chicken breast.
6. Season each breast well with salt and pepper.
7. Drizzle the basil oil over the chicken and transfer to the oven to bake for 35-40 minutes chicken/ 20-25 for fish depending on thickness.

Cabbage And Bacon Gratin

2 slices streaky bacon
1 Tbsp Cream
1 Tbsp Parmesan
1 Tbsp Cream Cheese
1/2 cup grated cheddar
1/2 Tbsp Olive Oil
1/2 head cabbage
1/4 cup broth
1/2 Tbsp Butter
Garlic
Salt & Pepper

1. Chop the cabbage into half inch strips and add to a pan of boiling water. Cook for 3-4 minutes or until tender and almost cooked through. Drain and set aside.

2. Preheat the oven to 400 degrees Fahrenheit.

3. Heat the oil in a skillet over a medium heat and add the bacon. Cook until crisp and golden brown all over. Remove from the pan with a slotted spoon and set aside.

4. To prepare the cheese sauce, melt the butter in a small pan over a low heat. Mince the garlic and add to the pan, sweating gently until tender.

5. Add the cream cheese, Parmesan, stock and cream. Bring to a simmer and cook gently for a minute or two until you have a thick and creamy sauce.

6. Arrange the cooked cabbage across a sheet pan. Crumble the cooked bacon over the cabbage and season with a little salt and pepper.

7. Spoon the cheese sauce over the cabbage and bacon and sprinkle over the cheddar cheese.

8. Transfer to the oven to bake for 18 minutes or until hot through and golden brown all over.

Mushroom Soup

Olive Oil
Slice Onion
Garlic
400g Mushrooms
25g Dried Porcini
500ml Vegetable Stock
250ml Cream

Serves 4
Carbs 5

1.     Pour boiling water on the porcini mushrooms to just cover them.

2.     Heat a splash of olive oil in a large saucepan and add the onion, garlic and thyme. Fry for 5 minutes.

3.     Add the mixed mushrooms and stir together so that everything gets coated in the oil and flavours. Then add the dried porcini mushrooms reserving the juice and fry for a few minutes.

4.     Pour in the stock, reserved juice and cream, season well and bring to the boil. Turn down the heat and simmer for 20 minutes.

5.     Carefully whiz up using a hand blender or liquidizer. Taste the soup to see if it needs a little more salt or pepper.

Creamy Garlic Mushrooms

2 slices bacon chopped

1 tablespoons butter

1 tablespoon olive oil

Garlic

6 oz small button mushrooms, rinsed and patted dry 

1/4 teaspoon chili powder, or to taste

1/4 teaspoon sweet paprika, or to taste

1/4 teaspoon garlic powder

salt and fresh ground pepper, to taste

1/8 cup low sodium chicken broth

1/4 cup heavy cream

chopped fresh parsley, for garnish

Serves 2

Net Carbs 4

1.      Heat a skillet over medium-high heat and add in the chopped bacon; cook until crispy and remove from skillet. Set aside.

2.      Add butter and olive oil to the skillet; once melted, lower heat to medium and stir in the garlic. Continue to cook for 2 minutes, stirring frequently. Do not burn the garlic.

3.      Add mushrooms to the skillet and coat them all around with the butter sauce.

4.      Season with chili powder, paprika, garlic powder, salt and pepper.

5.      Continue to cook over medium-high heat for 5 to 7 minutes, or until tender and nicely browned.

6.      Add chicken broth and cook for 10 seconds.

7.      Stir in the heavy cream and continue to cook for 3 to 4 minutes, or until sauce starts to thicken.

8.   Garnish with parsley

Chicken Brocoli and Cheese Bake

2 Chicken Breasts
1 1/2 cup Broccoli
Garlic
1/2 Tbsp Olive Oil
1 Tbsp Parmesan
1/2 cup grated cheddar
1/2 Tbsp Unsalted Butter
90g Cream Cheese

1/2 pint chicken stock
1/2 oz Ground Almonds
Salt & Pepper

2 Servings
8 Net Carbs


1. Preheat the oven to 400 F. Heat the olive oil in a frying pan over a medium/high heat, dice the chicken breast and add to the pan. Cook through completely until browned all over. Keep warm and set aside.
2. Whilst the chicken is cooking, add the broccoli to a large pan and cover with water. Bring to a boil and simmer for a few minutes until just tender. Drain immediately.
3. Arrange the broccoli in an oven proof dish with the cooked chicken, season and keep warm.
4. To prepare the sauce, heat the butter in a small pan over a low heat. Mince the garlic and add to the butter, sweating until tender. Add the cream cheese and stock and stir well to combine until the cheese has melted and you have a sauce. Bring to a simmer for a minute or two to thicken slightly.
5. Add the grated cheese to the pan and stir well until melted.
6. Pour the cheese sauce over the chicken and broccoli. Mix together the Parmesan and ground almonds and sprinkle over the top.
7. Transfer to the oven to bake for 20-25 minutes until cooked through, golden and bubbling.

Pan Glazed Pork

Was not that keen on this though it was liked by Ricky, think its because I am not a fan of french mustard.

2 Pork Loins
2 Tbsp French Mustard
1/4 cup Soy Sauce
2 Tbsp Olive Oil
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
squeeze lemon juice
Black Pepper
2 tsp Olive Oil

2 Servings
2 Net Carbs

1. Start by placing 2 pork chops in the bottom of a large ziploc bag.
2. In a bowl, whisk together all the remaining ingredients except for the final amount of olive oil.
3. Pour the marinade over the pork chops. Seal the bag, and rub the pork chops around in the marinade until they are completely coated. Set the bag of pork chops in the refrigerator overnight to marinate or for 4 hours minimum.
4. When it’s time to cook, heat the final amount of olive oil in a skillet over a medium heat. Place the pork chops down in the oil and pour every drop of marinade from the bag that you can manage over the pork chops.
5. Place a lid over the skillet, and cook the pork chops for about 8 minutes per side on a medium or medium-low heat. However, you want to continue cooking until The marinade reduces into a glaze and the pork chops have browned on either side. Adjust the heat as necessary throughout the cooking process. Low and slow is key for a pan glaze.
6. Garnish the pork chops with freshly chopped parsley at your discretion for serving.

Recipe from Carb Manager

Chicken Soup

1 Chicken Breast
1 oz Butter

1 small Onion chopped
2 stalks celery
1 large carrot
8 cups veggie stock
Bay Leaf
Salt & Pepper


4 Servings
4 Net Carbs / 280 Cals

1. Heat a large stockpot over medium-high heat. Add the butter and wait until it melts and turns foamy. Add largely diced onion, celery and carrots. Saute for 3 minutes or so. Add salt & pepper.
2. Add the chicken breast to the pot along with the water. Then add a bay leaf or two if they’re small. Bring the soup to a boil and then down to a simmer. Let it simmer for 30 minutes.
3. Remove the chicken from the pot to a cutting board to cool slightly. Then taking two forks, remove the meat from the bones and shred it into larger pieces. 

4. Optional - Liquidise 1/2 of the soup mix and add back. Add Chicken back to the pot.