Kitchen Cacciatore
As a kid you probably called it Kitchen Cacciatore too.
One of my absolute favorite dishes my mom would make when I was a kid was Chicken Cacciatore. I used to call it “Kitchen Cacciatore” and the name just stuck. Her recipe was a simple one that she got from Weight Watchers way back in the day.
Every time I have this dish the distinct flavor brings me back to earlier days.
What I remember most is that this combination of chicken, tomato and spices served with white rice was my kryptonite – I would eat the entire batch at dinner until there was none left.
Last night I made a higher end version of this amazing dish and as predicted, there where NO leftovers! Served with cauliflower mash in leu of the traditional white rice and some broccoli rabe and there where clean plates all around.
- 10 chicken thighs - skins removed and fat trimmed. Substitute in some breasts if you like white meat.
- 1 tablespoon each fresh ground salt and pepper. More to taste.
- 3 tablespoons olive oil
- 1 large red bell pepper, chopped (I used a mix of red and orange peppers)
- 1 onion, chopped (I used leeks as an option - about a 1.5 cups)
- 1/2 cup fresh fennel, chopped.
- 1 cup fresh baby bella mushrooms - quartered.
- 3 garlic cloves, finely chopped.
- 3/4 cup dry white wine
- 2 cups fresh cherry or marzano cherry tomatoes - chopped with juices
- 3/4 cup reduced-sodium chicken broth
- 2.5 tablespoons drained capers
- 2 tablespoons fresh oregano leaves - chopped
- 1/4 cup coarsely chopped fresh basil leaves
- Pre-heat oven to 400 degrees.
- Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper.
- In a large heavy saute pan, heat the oil over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. If all the chicken does not fit in the pan, saute it in 2 batches.
- Transfer the chicken to a plate and set aside.
- Add the bell pepper, onion, fennel and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper.
- Add the wine and simmer until reduced by half, about 3 minutes.
- Add the tomatoes with their juice, chicken broth, capers, oregano, basil and mushrooms.
- Place the chicken single layer in a 8x10 baking dish.
- Cover chicken with veggies, herbs and liquid from the pan.
- Place in 400 degree oven for 30 minutes.
- Serve the chicken over mashed cauliflower spooning the juices and veggies over the top.
- You can braise the chicken on the stove top on med high heat for 30 minutes if you start with a large dutch oven when making this recipe.
- 1 - 28oz can of whole san marzano tomatoes can also be used in place of fresh.
- This recipe assumes 2 pieces each but as I mentioned you may need to add more chicken or less people as this is soooo good.
Sauteed Baby Bok Choi
I fell in love with Baby Bok Choi from my first taste. I’ve modeled this recipe after a local asian restaurant’s version that made my first impression of this veggie – a real keeper and a great low carb side dish.
I make this side about once a week when I can find Baby Bok Choi at its freshest. My local Big Y or the Fresh Market are my go-to sources for the most consistent quality. Konnichiwa!
- 1 large clove of garlic - thinly sliced
- 1/2 lb baby bok choi - about 4 small heads
- 1/2 cup chicken stock
- 1 tbsp EV olive oil
- 1/2 tbsp EV butter
- 1 tbsp toasted sesame oil
- fresh ground salt and pepper
- Cut off bottom stem of each baby bok choi head and rinse.
- Saute garlic in olive and sesame oil until golden. Then add butter.
- Add baby bok choi and saute on medium for 8 minutes till tender.
- Add salt and pepper.
- Add chicken stock and reduce by half for about 3 minutes.
- Serve hot.
Brussel Sprout Hash with Proscuitto Gremolata and Eggs
A Keto Friendly brussel sprout hash worth waking up to.
I got the wake-up call this morning… “3 minutes to breakfast!” This is always a good thing as my wife is a jedi-master of the breakfast arts. This morning was no exception. Waiting upon my arrival to the kitchen was this most curious and enticing looking dish of Brussel Sprout Hash fully dressed. It was so good I just had to share it with you. A great start for a Sunday morning. Good morning all!
- 1.5 cups brussel sprouts - Approximately 12 coarsely sliced
- 1/4 cup fennel (anis) - thinly sliced
- 1/4 cup poblano pepper - thinly sliced
- 2 tsp jalapeno pepper - fine chopped
- 1/4 cup onion - 1/2 small onion - fine chopped
- 1 large garlic clove - fine chopped
- 1 tbsp butter
- 1 tbsp heavy cream
- fresh ground salt and pepper
- 1/3 cup Prosciutto - about 3 slices - chopped
- 1 tbsp pine nuts
- 1.5 tbsp fresh cilantro - chopped
- 2 tsp lemon zest
- 4 poached eggs
- Slowly saute' sprouts, fennel, peppers, onion, garlic on low - med heat with butter.
- When wilted add cream.
- Turn up heat to brown the bottom of the hash.
- Add fresh ground salt and pepper.
- On med heat crisp and brown Proscuitto and pine nuts.
- Remove from heat and drain on a paper towel.
- Coarsely chop.
- Add to chopped cilantro and lemon zest and mix well.
- Poach 4 eggs.
- Plate brussel sprout hash.
- Top with 2 poached eggs.
- Top eggs with Gremolata.
A Magical Cauliflower Mash
Use a Magic Wand to make the perfect Cauliflower Mash
There are a lot of great cauliflower mash or puree recipes out there but my version is worth serious consideration. I borrowed some of this technique from my old mashed potato days. I have to say – I don’t miss them at all. This new standby goes well with so many great mains and is the perfect sub for that high-carb mashed bomb of old.
Simmering the leeks or onion in the butter softens them and adds great flavor to the puree.
I’ve made these for company and converted many a guest that previously swore, “they did not like cauliflower”!
Try some smoked or flavored salts to shift the taste to your liking. In the summer I add fresh chives from the side of my house. Get creative and there is no end to what this side can be paired with.
- 4 cups of cauliflower - 1 head
- 16 oz. chicken stock
- 3/4 cup leek - chopped
- 3 tbs butter - Kerrygold or some other equivalent
- 1 tbs good extra virgin olive oil - for drizzle
- 1/8 cup of half n half
- fresh ground salt and pepper
- Cut cauliflower into same size pieces - medium florets
- In a large pot add cauliflower and chicken stock and then add water to cover cauliflower.
- Cover and cook on med until fork tender - about 25 minutes
- While cauliflower is cooking in a small sauce pan add chopped leeks, butter and salt and pepper, then simmer on low about 10 min.
- Add half n half and turn off heat.
- Drain cauliflower well then add butter and leek mixture to the larger pot with cauliflower.
- With an immersion blender (magic wand) - puree until smooth.
- Add salt and pepper to taste.
- Cover until ready to plate.
- Drizzle olive oil over top.
- Chopped onions can be used in place of leeks.
- Light cream can be used in place of half n half.
- Alternatively, a bullet blender could work but be sure not to over puree.
Simple Pot Roast Weeknight Winner
Finally, simple pot roast weather is here in the Northeast.
Here is a relatively quick and delicious, set it and forget, simple pot roast that will make the house smell great in anticipation for dinner time. You have to plan ahead a little but once it’s in the oven you don’t have to even look at it till it’s done and time to eat – 3 hours later. Think of all you can get done in 3 hours! Served with a side of cauliflower mash and a spinach & sprout salad and you’ll be a hero to everyone at the table.
- 3 pound chuck roast - angus beef boneless
- 3 tbs olive oil
- 1.5 large onions - quartered
- 1.5 large carrots
- 1.5 cups fresh fennel bulb - quartered in large wedges
- salt and pepper - fresh ground
- 1 cup dry red wine (optional)
- 3 cups of beef broth
- 3 sprigs of fresh rosemary
- 3 sprigs of fresh thyme
- Preheat the oven to 275 degrees F.
- Generously salt and pepper the chuck roast.
- Heat the olive oil in large pot or Dutch oven over medium-high heat.
- Add the halved onions to the pot, browning them on both sides. Remove the onions to a plate.
- Throw the carrots and the fennel into the same very hot pot and toss them around a bit until slightly browned, about a minute or so. Reserve the carrots and fennel with the onions.
- If needed, add a bit more olive oil to the very hot pot.
- Place the well seasoned meat in the pot and sear it for about a minute on all sides until it is nice and brown all over. Remove the roast to a plate.
- With the burner still on high, use either red wine or beef broth (about 1 cup) to deglaze the pot, scraping the bottom with a whisk. Place the roast back into the pot and add enough beef stock to cover the meat halfway.
- Add in the onions and the carrots, along with the fresh herbs.
- Put the lid on, then roast for 3 hours. For a 4 to 5-pound roast, plan on 4 hours.
- The roast is ready when it's fall-apart tender.
- Much of the veggies that go into the pot are for flavor. You may have a carrot or 2 with your beef but limit yourself as they are higher carb. Stick with the fennel and some onions.
- Be sure to add some healthy fat to your side dishes to get the ratios more in line with all the protein in this dish.
The Best Fast Food Restaurants for a Keto Lifestyle
The Best Fast Food Restaurants for a Keto Lifestyle has been a study of mine for some time.
I’m busy… I work from home… I’m on the go… I’m running errands… I’m food shopping and I don’t always have time to sit for a longer lunch at the sushi (sashimi for me) bar. Still, I’m not eating just any fast food and the low carb choices out there are few and far between.
So I have compiled a short list of quick Keto options that really satisfy even the most refined taste buds on the go.
One of my first choices is a new comer to the scene but they seem to be expanding so if you can find one in your area it’s a keeper. BurgerFi is a higher end, pro-environment, fast food burger spot that does things right. No cans in the kitchen – they source from local farms, and they make things fresh daily – a trend that any new breed, fast food restaurant that’s on that ball has shifted to. BurgerFi was started in a gourmet kitchen by gourmet chefs. This spot also serves local craft-brews on tap and wine – definitely a few steps up from 5 Guys!
I used to go here in my pre-keto days mostly for the chocolate custard milk shake that they make with half-n-half topped with whipped cream – this shake is no joke and is one of the reasons, in my opinion, that the TCBY right next door went out of business after having 2 years of major success.
Whenever I would drive by the BurgerFi plaza my car would tend to veer towards this spot. I would scheme with myself on what kind of lighter lunch I could have somewhere to be able justify the 880 calories I would consume if I allowed myself this chocolaty-wasted indulgence.
If I actually ate lunch there – complete food debauchery could ensue, as I would get “The Twenty-Eight”, A dry aged double brisket cheese burger with swiss and blue cheese. I thought… “I just won’t get the hand-cut fries” and that would make this 1530 calorie lunch plausible.
Nap please! Ahhh… the good ole days when I was fat!
But I digress… Now that I am living la-keto-loca I do not physically crave those sugary things and therefore can make better choices. I still get “The Twenty-Eight” at BurgerFi but I get it “Garden Style” so it is wrapped in lettuce bringing the calories down to a respectable 550 and the net carbs to less than 10. The thing I notice most as I leave is that I am full of energy and I feel satiated but not stuffed like I used to. Many decent burger places today offer “Garden Style”. If what is in between the buns was any good to start with – you won’t miss the bun. And the BurgerFi sauce is made in-store daily and has only 2 carbs and most of the calories from fat! So BurgerFi me! It’s good to be Keto!
I added a fried egg to this one. Amazing!
Next up on the list of The Best Fast Food Restaurants for a Keto-Lifestyle is Chipotle.
They even have a new calculator on their site so you can zero-in on what you are really eating nutrition wise. I’ll save you some time.
There is only 1 thing on the menu that can be considered low-carb and depending on how you order it makes all the difference.
Start with a Salad. Add the fajita veggies, your protein – chicken and carnitas are the best choice at 0 carbs. Then add a little of each of the 3 tomato salsas – If you do not want spicy stay away from the green one. Don’t be shy as this will be the dressing for your salad. Add some cheese and if you really want to add some fat and go more keto add the Guacamole which I understand is made in-store, fresh daily and is pretty dam tasty!
Without Guac. -calories: 375 Net carbs: 14
With Guac. – calories: 605 Net carbs: 16
Stay away from the beans, rice, corn salsa and from that vinaigrette dressing as it adds 18 grams of carbs and 270 calories all by itself to your lunch.
Last on my list, I don’t recommend if you’re new to keto, as this is not a safe place for you if your carb-craving is not totally under control. It’s Panera Bread! Surprisingly, it appears that Panera is cleaning house and tweaking all of their recipes looking at every ingredient so nothing artificial or questionable remains. Most are still loaded with carbs but I have uncovered a few items worth stopping by for. There are 3 salads on the menu that are great if you’re in hurry. Just be sure to offer the apple or the french bread that comes with, to a friend or non-keto loved one. The Greek is my favorite. Lunch anyone?
Greek Salad with Chicken Calories: 500 Net carbs: 9 grams
Chicken Cobb Salad with Avocado Calories: 660 Net carbs: 7 grams
Power Kale Ceasar Salad with Chicken Calories: 600 Net carbs: 8 grams
Don’t bother doing a soup and a salad combo. As yummy as those soups are the lowest carb bowl of soup has 15 net grams of carbs – Low-Fat Vegetarian Garden Vegetable Soup with Pesto. The much-loved Broccoli Cheddar has 20 net grams per bowl. While they were revisiting their soup recipes they should have worked on lowering the carbs… maybe next time.
Fabiola’s Fabulous Keto Friendly Lunch Salad
The perfect keto friendly lunch at Fabiola’s
Finding safe places for a Keto Friendly Lunch while out and about tends to be one of the bigger challenges I have found on my Keto journey. There really are only a handful of places that I tend to frequent as I know already what I plan on ordering before I decide where to go. This ensures I won’t be surprised by the lack of options and be tempted to stray from my program. If you are not from around here do your own local recon and create a safe-list of go-to lunch spots so when you are meeting friends for lunch or just out doing errands you can say – YES to… lets do lunch, and keep true to your lighter life.
Even if it is only one item on the menu that you love, it adds another spot on your list so you don’t have to eat sashimi for lunch all the time to stay low-carb!
My latest addition to my list is from Fabiola’s Bistro in Avon CT, a small hole-in-the-wall, lunch-only spot that has really great creative, home-cooked, unique options. There are only a few items on the menu that would be considered or tweaked to be a Keto Friendly Lunch but as I mentioned you only need one truly great one that will keep me coming back and Fabiola’s has got me hooked.
Fabiola’s Bistro’s new outdoor patio area
The Park Street Caesar Salad sans croutons. By now you should know I am a fan of the Caesar but this one is off-beat and special. It has dripping buffalo chicken, avocado, a few tomatoes, asiago cheese, avocado and bacon – a keto trifecta of sorts.
Before my lighter days I would visit this spot when I craved something different for lunch and was fond of this unique take on a Caesar. Little did I know at the time it would become a regular Keto Friendly Lunch option that while keeping me 30lbs down be such a satisfying meal. Sometimes, I can even add a cup of soup if I hit the daily specials right.
The Park Street Caesar is named after the street, Jennifer the long-time manager of almost 2 decades, lived on as a kid. This fun trivia revealed to me at the Old Well Tavern one night after bumping into Jennifer. She greeted me with…. “Park Street Caesar – hold the croutons, right?”. Clearly, my lifestyle precedes me.
Best Low Carb Salad Dressings and the Perfect Avocado
Some of the best low carb salad dressings come from a bottle.
More often than not we make our own simple vinaigrette to go on our various salads but there are nights, when short on time, a decent bottled dressing does the trick. If you are looking for the best low carb salad dressings and the perfect avocado you do not have to go far. Most on the market are loaded with sugars and other questionable ingredients but then there are some really good ones if you know what to look for.
Newman’s Own offers several low carb, 2-3 grams per serving, options that are great in a pinch. They even have a low carb Caesar dressing but if I am going to make a Caesar Salad, I’m going to make it from scratch.
One of my favorite quick lunches I learned from my mother. Believe it or not between the Rice Krispies and Pop Tarts there are a few healthy food habits that your / my parents passed down, whether they knew it or not at the time.
Take a perfectly ripe avocado, remove the pit and fill the cavity with a good italian-ish dressing – dig in with a spoon getting some dressing with each bite. So simple and yet this is how I learned to eat an avocado. Who knew all these years later that avocado would play such an important role in my weight loss as it represents the perfect keto-friendly food. Thanks Mom! I still have not adopted her avocado-pit-on-the-window-sill-tree thing but hey, there’s still time!
If somehow you are new to avocados, here is the secret to a perfect ripe one. When you get one home, if its it is still hard and green, leave it on the counter for a day or two until it darkens a bit and feels a little soft but still firm when pressed on. Then put it in the fridge which will slow down the ripening process keeping it perfect until you are ready to eat it. Another way is checking under the stem. This part of the avocado holds a sneak peak for what’s going on under the skin.
Another favorite low carb option, if you can find it, is from Cindy’s Kitchen. These are some of the cleanest bottled dressings on the market and will be found refrigerated among the veggie isles as they are the freshest on this list. Many of these have zero carbs so enjoy them often.
You can’t go wrong with these easy week night shortcut dressings. Then again there is always the simplest solution – A really good EV olive oil and a squeeze of lemon on some arugula, salt and pepper, avocado, toasted pine nuts, shave some fresh fennel and parmesan and in minutes your perfect keto side salad is table ready.
Salmon Hash and Eggs
Breakfast is clearly the most important part of our day here at our home. How you start your day can set the tone, your energy level and your attitude for the challenges of the day. This morning creation from my wife Lisa is one of those that I hope to be awake for whenever she is whipping up her now famous Salmon Hash and Eggs.
I usually try to scheme the night before by having some left over Salmon from dinner that I strategically place in front of the egg carton in the fridge in hopes she does the math come morning. I like all things hash and the silky mouth feel a pair of over easy eggs adds makes this experience decadent. Keeping keto, you have to forgo the traditional white potatoes found in most hash. But I promise, with this recipe, you won’t miss them.
If you like things spicy you can always add some jalepenos to the mix. I also have been recently experimenting with some smoked salts which add a nice dimension. Have fun… It’s breakfast!
- 1/2 cup sweet peppers - red, orange, yellow - diced
- 1/4 cup fennel - diced
- 1/2 cup portabella mushroom - diced
- 1/4 cup onion - chopped
- 1/4 cup sweet potato - small diced
- 1 tsp fresh thyme - diced
- 1/2 tsp smoked sweet paprika
- 2 tsp butter
- salt and pepper to taste
- 3/4 cup cooked salmon
- 2 eggs - over easy or poached
- 1 tbsp green onions chopped for garnish
- In a pan on med heat melt butter and add first 5 ingredients.
- Sautee until veggies are caramelized about 8 minutes.
- Add paprika and thyme, salt and pepper - mix well.
- Cook your eggs.
- While eggs are cooking, add the salmon to the hash and mix in until up to temperature.
- Serve hash with eggs on top right away.
- Top with green onions and salt and pepper to taste
Lisa’s Amazing Egg Bowl
So here we are starting the new year off eating right… right? My wife’s amazing egg bowl is just what we all need this time of year. I’m making sure I am back in ketosis as one too many holiday treats and splurges have me, and I imagine many of you, feeling a little more gravitational pull than we did before the holidays. This breakfast egg bowl recipe will become a new favorite as it has become mine and anyone else who has tried this perfect morning combination.
- 1.5 cups baby spinach
- 2 large eggs
- 3 tbsp cottage cheese
- 1/4 cup of ripe tomato - cubed
- 1/4 cup avocado - about 1/4 of an avocado - cubed
- 1/2 tsp butter
- 1/8 tsp seasoned salt - Borsari is our favorite.
- 2 strips of bacon - crisp (optional)
- In a small bowl covered, microwave spinach for 30 seconds.
- Add butter to spinach and toss.
- Top with tomato and avocado.
- Season with Borsari or your favorite seasoned salt.
- Top with 2 eggs - fried or poached and add cottage cheese.
- Crumble bacon on top. (optional)
- The bacon is optional and without it the nutrition is only: Calories: 275, Fat: 18g, Protein: 20g, Carbs: 9g
- You can find Borsari at Big Y - we like the original black label version - Sea salt, garlic, basil, rosemary, black pepper, nutmeg
About Adam
Adam Levy
Canton, CT USA
Hello - I'm Adam, wellness enthusiast, tennis player, networker, father of two amazing daughters and food lover. I fill these pages with healthy low carb and keto-friendly recipes, food finds and rants on living lighter in a carb-filled world.
Love People. Cook them tasty food!
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Best Keto Flour / Baking Solutions
