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Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano

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posted by Kalyn Denny on August 7, 2018

These delicious Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano can marinate all day while you’re at work! Then grill, make a salad, and dinner is ready. Check out Grilling Recipes for more interesting Grilling ideas like this one.

Click here to PIN Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano!

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano found on KalynsKitchen.com

I pulled some pork chops out of the freezer and decided to use them for Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano so I could take better photos and entice you to try these grilled pork chops that I first made over ten years ago! And these pork chops were just as delicious as I remembered them, and even though I struggled a bit with the new photos the pork chops were devoured by all! These tasty pork chops are low-carb, Keto, low-glycemic, and South Beach Diet friendly and if you choose the right ingredients they can easily be gluten-free or Paleo.

I’ve shared a few recipes for grilled pork chops through the years, including one that a Lake Powell client used to call the best pork chops in the world, and this recipe is is another winner for pork cooked on the grill; I loved how the touch of cumin and oregano in the marinade worked with the flavor of the grilled pork. I used thick bone-in pork  chops from Costco, and when I opened the package they weren’t even all the same cut of pork chops, which didn’t make for great photography results but didn’t stop us from enjoying them. I think using a marinade is a great way to keep the meat moist when you’re grilling pork chops, and these pork chops were juicy and delicious, definitely a tasty idea for a summer dinner!

But what if you don’t have an outdoor grill? Pork chops like this can easily be cooked on a stovetop grill pan or a George Foreman Grill with great results. And when you use one of those methods, you can make juicy pork chops any time of year; enjoy!

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano found on KalynsKitchen.com

I don’t mind grilled pork chops with a little fat on the edges, but I trim thicker pieces of fat; take your choice on how much trimming you prefer. Then mix together the soy sauce (gluten-free if needed), fresh lime juice, olive oil, ground cumin, dried oregano, Chipotle Chile powder, onion powder, and garlic powder to make the flavorful marinade. Put pork chops in a large Ziploc bag, pour marinade over, seal bag, and marinate in the fridge for 4-6 hours (or longer won’t hurt if you want to marinate all day while you’re at work.

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano found on KalynsKitchen.com

When it’s time to cook, spray the grill with non-stick spray or olive oil and then preheat the grill to medium-high heat while you drain the pork chops and let them come to room temperature. (George Foreman Grills or stovetop grill pans only need to be preheated for a few minutes.) If you want criss-cross grill marks lay the pork chops at an angle across the grill grates. When you can lift the edge of one pork chop and see good grill marks (about 3-4 minutes) rotate the pork chops so they’re going the opposite way and cook about 3-4 minutes more. Check grill marks again and when you’re happy with them, turn pork chops over and cook about 3-5 minutes more on the second side, or until pork is cooked though. Start checking after 3 minutes; I recommend using an Instant-Read Meat Thermometer to check that pork has reached the safe temperature of 145F/63C that’s recommended for grilled pork but if you don’t have a meat thermometer, pork should feel firm but not hard to the touch when it’s done.

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano found on KalynsKitchen.com

Let pork chops rest for 3-5 minutes when you take them off the grill and then serve hot and enjoy!

Make it a Meal: Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano would be delicious with something like Spicy Mexican Slaw  or Grilled Eggplant with Garlic-Cumin Vinaigrette, Feta, and Herbs for a low-carb meal.

More Pork Chops on the Grill:

Kalyn’s Souvlaki ~ Kalyn’s Kitchen
Grilled Pork Chops with Peach Salsa ~ Cookin’ Canuck
Grilled Ginger Soy Pork Chops ~ Kalyn’s Kitchen
Sweet Tea Brined Pork Chops ~ Fifteen Spatulas
Grilled Pork Chops with Lemon, Garlic, and Sage ~ Kalyn’s Kitchen
Grilled Pork Chops with Grilled Vegetable Medley ~ A Family Feast
Low-Carb Greek Seasoned Grilled Pork Chops with Lemon and Oregano ~ Kalyn’s Kitchen

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano

These delicious Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano can marinate all day while you’re at work!

Ingredients:

Ingredients:

  • 4 thick bone-in or boneless pork chops (1 inch thick)

Marinade Ingredients:

  • 1/4 cup soy sauce (I used Tamari Gluten-Free Soy Sauce; for Paleo use Coconut Aminos instead of soy sauce.)
  • 1/4 cup fresh lime juice (I used my fresh-frozen lime juice.)
  • 1/4 cup olive oil
  • 1 tsp. ground cumin (or a little less if you’re not a big cumin fan)
  • 1/2 tsp. dried oregano (I used Mexican Oregano. but if you don’t have that regular dried oregano will be fine.)
  • pinch of Chipotle chile powder (or use a dash of hot sauce)
  • 1/2 tsp. onion powder (or use 1-2 tsp. grated fresh onion)
  • 1/2 tsp. garlic powder (or use 1-2 tsp. freshly minced garlic)

Directions:

  1. Trim visible fat from pork chops as much as desired. For thick boneless pork chops I would pound with meat mallet (or anything heavy) until pork chops are about 3/4 inch thick. Bone-in pork chops won’t need that.
  2. Combine soy sauce (gluten-free if needed), fresh lime juice, olive oil, ground cumin, dried oregano, Chipotle chile powder, onion powder, and garlic powder to make the marinade.
  3. Put pork chops in a heavy Ziploc bag or plastic dish with a lid, then pour marinade over. Let pork chops marinate 4-6 hours in the refrigerator. (They can be marinated all day while you’re at work too.)
  4. When you’re ready to cook, take pork chops out of the refrigerator, drain off the marinade, and let them come to room temperature while you preheat the grill. For an outdoor gas or charcoal grill, spray grill grates with non-stick spray or olive oil; then preheat the grill to medium-high before you start to cook. (You can only hold your hand there for a few seconds at that heat.)
  5. If you’re using a stove-top grill pan or a George Foreman Grill, heat just for a few minutes and then brush or spray with non-stick spray or olive oil.
  6. To get criss-cross grill marks, lay the pork chops at an angle across the grill grates for 3-4 minutes, then lift up the edge to check the grill marks and rotate pork chops the opposite way and cook 3-4 minutes more.
  7. When you have good criss-cross marks, turn pork chops over and cook about 3-5 minutes on the other side. Start to check pork after about 3 minutes, I highly recommend using an Instant-Read Meat Thermometer to check that pork has reached the safe temperature of 145F/63C that’s recommended for grilled pork but if you don’t have a meat thermometer, pork should feel firm but not hard to the touch when it’s done. Remember that the George Foreman grill cooks both sides at once, so grilling time is about half as long for that kind of grilling device. Grilled meats continue to cook for a few minutes when you take them off the grill, so don’t overcook.
  8. Serve hot and enjoy!

This recipe created by Kalyn.

All images and text ©

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano are a perfect main dish for any phase of the South Beach Diet, or any low-carb eating plan, including Keto. If you use Tamari Gluten-Free Soy Sauce or sub Coconut Aminos for the soy sauce, this recipe can easily be gluten-free or Paleo.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Grilled Pork Chops with Soy Sauce, Cumin, Lime, and Oregano found on KalynsKitchen.com

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Healthy Eating

20 Amazing Low-Carb Salads with Zucchini

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posted by Kalyn Denny on August 9, 2018

When the end of the week approaches we spotlight low-carb recipes you might want to try over the weekend, and this week I’m reminding you about these 20 Amazing Low-Carb Salads with Zucchini! Check out Zucchini Recipes to see more ideas for using up that zucchini!

Click here to PIN 20 Amazing Low-Carb Salads with Zucchini!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Did you know that yesterday was Sneak Some Zucchini onto Your Neighbor’s Porch Day? When I had a big garden I used to love having the problem of too much zucchini! And if you’re lucky enough to have a zucchini surplus and are looking for ideas for using zucchini check out of my collections of The Top Ten Most Popular Low-Carb Zucchini Recipes on Kalyn’s Kitchen and 50 Amazing Zucchini Recipes for Sneak Some Zucchini onto Your Neighbor’s Porch Day. It’s obvious that I’m a huge zucchini fan and I’ve come up with a lot of good zucchini recipes through the years.

But right now in Utah temperatures have been hovering close to 100F for weeks and anything that heats up the kitchen doesn’t sound that appealing. So I’m featuring this collection of 20 Amazing Low-Carb Salads with Zucchini to help you use the your zucchini while staying cool! There are salads here with raw zucchini or with zucchini that’s par-boiled or grilled before being made into a salad, and a few of these zucchini salads are favorite recipes I’ve made over and over. I’m also including low-carb zucchini salads from some of my food blogging friends, so if you haven’t thought of using zucchini in a salad, have fun experimenting with these recipes!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

And of course some of the Low-Carb Salads with Zucchini use zucchini noodles, and I’ve shared Three Ways to Make Noodles from Zucchini if you need help with that. And I couldn’t resist including a few zucchini salads with tomatoes, even though I know tomatoes aren’t super low in carbs, so you may have to use stricter portion control or use less tomatoes on those salads if you’re doing Keto or a really strict low-carb plan. Or just pick other salads that don’t have tomatoes!

(All photos are copyrighted to the blog that originally posted the recipe. Just click the recipe title under any photo to see the complete recipe on the original blog.)

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

You have to agree that this Grilled Zucchini Caprese Salad from The Comfort Kitchen looks pretty fabulous!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Marinated Zucchini Salad with Olives, Artichokes, and Red Pepper from Kalyn’s Kitchen is a salad I have enjoyed for years and I’ve made this many times for parties!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

I’m seriously swooning over this Zucchini Ribbon Salad with Hazelnuts and Feta from Healthy Seasonal Recipes!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Yes, please, to this Wilted Kale Shrimp Zucchini Noodle Salad from Sugar Free Mom.

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Grilled Zucchini Caprese Stacks from Kalyn’s Kitchen are a lovely composed salad for a dinner party! I promise this one will impress your guests.

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

I love the flavors and colors in this Tricolor Thai Salad with Zucchini and Yellow Squash from Cookin’ Canuck!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

It’s no surprise that I love this Spicy Grilled Eggplant and Zucchini Salad with Thai Flavors from Kalyn’s Kitchen since my love of grilled eggplant and grilled zucchini is pretty well-documented on this blog!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

How could you go wrong with Grilled Zucchini and Feta Salad from Apron Strings? I think zucchini + Feta is an inspired combination!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Grilled Zucchini Greek Salad from Kalyn’s Kitchen replaces the cucumber that’s traditional in Greek Salad with grilled zucchini and this one continues the zucchini + Feta theme!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Zucchini Carpaccio from Skinnytaste gets even better with the addition of arugula!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Shaved Zucchini Salad with Parmesan and Pine Nuts from The Noshery also sounds delicious!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

You won’t see too many salads with raw zucchini in pieces, but it works in this Bacon, Tomato, and Zucchini Salad with Feta from Kalyn’s Kitchen.

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

There are so many good flavors in this Lemon and Feta Summer Zucchini Salad from Joy Filled Eats!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Love the addition of avocado in this Zucchini Noodle, Tomato, and Avocado Salad from Life’s Ambrosia.

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

It’s the pieces of spicy Italian sausage that makes me absolutely LOVE, LOVE, LOVE this Zucchini Noodle Mock Pasta Salad from Kalyn’s Kitchen.

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Of course you know I’d like this Zucchini Noodles Greek Salad from Cupcakes and Kale Chips!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

I love the addition of radicchio, parsley, and walnuts in this Zucchini Noodles Salad with Parmesan and Walnuts from I Breathe I’m Hungry!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

It could use a new photo maybe, but this Zucchini Carpaccio (Raw Zucchini Salad with Lemon, Herbs, and Goat Cheese) from Kalyn’s Kitchen is perfect for hot weather!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

So many good flavors in Zucchini Noodle Mediterranean Salad from Boulder Locavore!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

Chicken Pesto Zucchini Noodle Salad from Kalyn’s Kitchen is another tasty option with spiralized zucchini noodles!

Want More Low-Carb Recipes?

—Use the Index for Low-Carb Recipes to see all the low-carb recipes that have been featured on this site.
—Check out the Recipe Round-Ups for more round-ups like this one.
50 Amazing Low-Carb Instant Pot Recipes ~ Slow Cooker or Pressure cooker
50 MORE Great Low-Carb Slow Cooker Recipes ~ Slow Cooker or pressure Cooker
—Want Low-Carb Meatless Recipes? I’ve got a Pinterest board for that!

20 Amazing Low-Carb Salads with Zucchini found on KalynsKitchen.com

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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Healthy Eating

Cauliflower Pizza Casserole Recipe

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Of all the Italian foods that have managed to break into the American diet, pizza has got to be one of the most well-loved and popular ones. According to a BBC News article, approximately 40 million Americans eat pizza in any given day. It’s also a go-to snack enjoyed during game or movie nights. However, this high demand has also led to the diminishing quality of pizzas available in the market. In fact, factory pizza is now so loaded with processed ingredients that the nutrients found in traditional varieties are almost impossible to find.1

But fret not, because not all pizzas are made equal. If you want to enjoy this Italian delicacy without the risk of possibly harmful processed ingredients, you can always make your own. There are numerous recipes you can follow, some putting their own twist on the traditional dish. An example is this delicious but healthy cauliflower pizza casserole recipe from Mercola.com employee Maja Stankovic Zulovic.

Cauliflower Pizza Casserole

Prep time: 20 minutes Cook time: 30 to 35 minutes Total time: 50 to 55 minutes

Ingredients

 

    • 2/3 cup organic pizza sauce

 

 

    • Freshly ground black pepper, to taste

 

    • 2 cups shredded mozzarella, divided

 

    • 2/3 cup freshly grated parmesan, divided, plus more for garnish

 

    • 1/2 cup sliced black olives

 

    • 1/2 cup onions, divided

 

 

    • 2 teaspoons crushed red pepper flakes, divided

 

 

serving size Serving Size: 4

Procedure

    1. Heat oven to 350 degrees Fahrenheit.

 

    1. Blanch the cauliflower for approximately 3 minutes.

 

    1. In a large bowl, combine cauliflower with pizza sauce and toss until fully coated. Season with salt and pepper.

 

    1. Place half the cauliflower in your baking dish, and top with half of the mozzarella, parmesan, olives and onions. Sprinkle with oregano and pepper flakes.

 

    1. Add the rest of your cauliflower to the baking dish and repeat the topping process.

 

    1. Bake until cauliflower is tender and cheese is bubbly. This will take approximately 30 minutes.

 

    1. Let cool slightly. Garnish with parsley and parmesan. Serve.

 

Where Did Pizza Come From?

Before the dawn of fast food pizza in the U.S., the term “pizza” wasn’t even widely known before the 1950s, which may be a bit surprising as it is now one of the most ubiquitous foods in the market.

Pizza’s origin is often attributed to Raffaele Esposito when he prepared a pizza for Queen Margherita boasting the colors in the Italian flag, but earlier records actually show that pizzas have been prepared even as early as the 6th century B.C. One of the earliest documentations states that soldiers led by Darius the Great ate flatbread smothered in olive oil and dates, much like how a pizza looks.2

Believe it or not, pizza’s introduction into the American diet followed a slow transition, with its production being confined to the households of Italian-Americans in its first years. But its sudden rise in popularity cannot be traced to one specific event, with experts debating whether pizza began to gain traction in the culinary world due to celebrity advertisements or because of soldiers seeking the dish after being stationed overseas.3,4

Today, there are over 75,000 pizzerias and pizza restaurants in the U.S., attesting to the magnitude of America’s love for this dish.5 But while there are more than enough pizza shops to choose from, making your own pizza at home might be your best bet if you’re trying to ensure ingredient quality.

Get Your Fair Share of Antioxidants From Cauliflower

Cauliflower is one of the most overlooked vegetables in the human diet.6 But while it’s often seen as a lesser vegetable compared to its close relative broccoli, cauliflower is actually rich in a variety of vitamins, minerals and other active compounds. As this recipe’s main ingredient, you can reap the following essential nutrients from it:7

    • Folate is essential for the synthesis of new red blood cells in the body. It is also one of the minerals necessary for neural tube and spinal cord development during pregnancy, radically minimizing the risk of possible birth defects.8 A 2008 study from the Food and Nutrition Bulletin showed that low folate levels in pregnant women are indicative of low birthweight, which may trigger long-term health problems in infants, including folate related-anemia and a higher risk of infections and other diseases.9

 

    • Sulforaphane is one of the most valuable components found in cruciferous vegetables. This sulfur-containing compound has been linked to cancer risk reduction and other functions.

 

    • Fiber is necessary for promoting better digestion, nutrient absorption and overall metabolism. It also helps relieve constipation by bulking up stool, making it easier to pass.10

 

    • Potassium is responsible for maintaining proper intracellular fluid levels and promoting muscle health, which includes the heart and other organs.11

 

    • The vitamin C in cauliflower is responsible for maintaining immune system function, cardiovascular and skin health.12

 

The Cheesy Way to Better Health

Primarily revered for its long shelf life, cheese has come a long way, not only in its culinary applications but also in its potential effects on human health. As with other dairy products, cheese is packed with calcium and other essential minerals necessary for various processes. The two types of cheese used in this recipe, namely mozzarella and parmesan, are famous Italian cheeses widely used in numerous recipes because of their texture and flavor. They offer several benefits, such as:

    • Assisting in maintaining bone health. Regardless of what type of cheese you’re consuming, you’re still getting considerable amounts of calcium. Calcium is known for playing an important part in keeping your bones healthy and strong by increasing bone mineral density.13 It also aids in bone formation and metabolism.14

 

    • Helping to combat microorganisms. Lactoferrin, a milk glycoprotein found in cheese, was found to help keep microorganisms at bay due to its antimicrobial properties.15

 

    • Improving blood pressure regulation. The high amounts of calcium found in cheese contributes to keeping blood pressure in check. In a 2015 study, it was found that calcium may aid in lowering both diastolic and systolic blood pressure in patients with hypertension.16

 

Make This Cauliflower Pizza Casserole for Your Family

While it might be extremely tempting for you to call for a pizza to be delivered to your doorstep, remember that cooking your food at home will always be your best bet, quality- and nutrient-wise. As a healthy substitute to fast food varieties, make this cauliflower pizza casserole instead. Not only will you get all the nutrients from its healthy components, you can also ensure that you’re sidestepping the numerous refined and processed ingredients used in fast food pizza.

Sources and References

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Healthy Eating

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro

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posted by Kalyn Denny on August 14, 2018

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro is a delicious option for a hot summer day when it’s too hot to cook. And this delicious salad is low-glycemic, vegan, gluten-free, dairy-free, and South Beach Diet friendly. Use the Diet-Type Index to find more recipes like this one.

Click here to PIN Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro!

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro found on KalynsKitchen.com

This Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro salad was inspired by a pinto bean salad I had years ago at a party I attended with my brother Rand where guests were asked to bring Oaxacan dishes. We loved the salad I came up with back then, and now fast forward many years and I’ve been to Oaxaca myself! Then a few weeks ago Rand was visiting my house and I wanted to make something that I thought he would really enjoy. He’s a vegetarian who loves beans, and this recipe desperately needed better photos so it was a win-win idea, and Rand absolutely swooned over the salad when he tried it again.

This easy salad with summer flavors uses canned pinto beans, and it’s the trick of marinating the beans in white balsamic vinegar while you prep the other ingredient that makes the salad such a wow. Of course I know I have some readers who won’t be interested in a salad with beans, so if this is just not your jam, there are plenty of good Low-Carb and Keto recipes in the archives or check out my Ten Favorite Summer Salad with Garden Tomatoes for some tomato salads with lower-carb ingredients!


Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro found on KalynsKitchen.com

Put the can of pinto beans in a colander, rinse, and let drain well, then dry with paper towels. Then toss the drained pintos with white balsamic vinegar and let them marinate while you prep the other ingredients. Cut up an avocado (or two) and toss with lime juice. Cut cherry tomatoes into quarters or halves, or cut up larger tomatoes if that’s what you have.

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro found on KalynsKitchen.com

Chop cilantro and red onion. Toss the red onion and cilantro with the pinto beans. Then gently fold in the diced tomatoes and avocado, drizzle a little olive oil over the salad, season to taste with salt and fresh-ground black pepper, and gently toss again. (You can add a little more lime juice or olive oil after you taste the salad if you’d like!) Serve right away.

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro found on KalynsKitchen.com

More Salads with Tomatoes and Beans:

Chickpea Salad with Tomatoes, Olives, Basil, and Parsley ~ Kalyn’s Kitchen
White and Black Bean Salad ~ She Wears Many Hats
Green Bean, Tomato, Onion, and Basil Summer Salad ~ Kalyn’s Kitchen
Quinoa, Avocado, Tomato, and Black Bean Salad ~ Lauren Kelly Nutrition
Black Bean Salad with Jicama, Tomatoes, Cilantro, and Lime ~ Kalyn’s Kitchen
Chickpea Salad with Lemon Mint Vinaigrette ~ Savory Sweet Life
Cucumber and Tomato Salad with Marinated Garbanzo Beans, Feta, and Herbs ~ Kalyn’s Kitchen

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro is a delicious option for a hot summer day, and this recipe marinates the beans so the salad is extra flavorful!

Ingredients:

  • 1 can (15 oz.) pinto beans, rinse and drain the beans very well
  • 2 T white balsamic vinegar or champagne vinegar (or use any mild white vinegar)
  • 1 avocado, diced into pieces 1/2 inch square (I often use two avocados; if so double the lime juice.)
  • 1 T fresh lime juice (or more if you’re using two avocados)
  • 1 cup chopped tomatoes or cherry tomatoes cut in half)
  • 1/2 cup finely chopped red onion
  • 1/2 cup finely chopped cilantro (or more)
  • 1-2 T olive oil, or a bit more
  • fresh ground black pepper and sea salt to taste

Directions:

  1. Pour beans into a colander placed in the sink and rinse well with cold water until no more foam appears. Let beans drain well for at least 10-15 minutes.
  2. Then blot beans dry with paper towel, place in plastic bowl, and toss with white balsamic vinegar. Let beans marinate in the vinegar while you prep other ingredients.
  3. Cut avocado into 1/2 inch pieces and place in small bowl. Toss with lime juice. (Remember to double the lime juice if you use two avocados.)
  4. Chop tomatoes, or if using cherry tomatoes, cut in half or quarters.
  5. Chop red onion and cilantro.
  6. Mix onions and cilantro into marinating beans. Then use a large spoon to gently fold in avocado and tomato.
  7. Drizzle olive oil over salad and season to taste with fresh ground black pepper and sea salt, and gently toss again. Taste to see if you want a little more olive oil or lime juice.
  8. Serve immediately, at room temperature.

This recipe inspired by a bean salad Kalyn tried when she attended a Oaxacan-themed party with her brother Rand.

All images and text ©

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro is a good choice for any phase of the South Beach Diet. For low-carb diets, you could make this salad lower in carbs by using more avocado and less beans (and who doesn’t love more avocado!)

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro found on KalynsKitchen.com

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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Healthy Eating

Amazing Low-Carb and Keto Dinners Your Family Will Eat!

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posted by Kalyn Denny on August 16, 2018

These Amazing Low-Carb and Keto Dinners Your Family Will Eat will come in handy when you don’t want to cook a separate meal for the kids, and it’s almost time for school night dinners! Use Recipe Round-Ups to find more low-carb round-ups like this one.

Click here to PIN Amazing Low-Carb and Keto Dinners Your Family Will Eat!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I’m not feeding any kids at my house, but that doesn’t keep me from understanding how every family that has carb-conscious adults and kids eating dinner together will sometimes struggle to find a balance between low-carb and Keto dinners that work for the adults and dinners that the kids want to eat. And it’s back-to-school time in many places, meaning you’re going to need those week-night dinners even more. That’s why I decided that a collection of Amazing Low-Carb and Keto Dinners Your Family Will Eat would be a great idea to feature for the weekly low-carb round-up!

In this collection I’m sharing some of the most popular recipes from Kalyn’s Kitchen where I know kids in my extended family have liked the recipe or readers have told me it was a hit with their kids. And I also collected some great-looking low-carb and kid-friendly dinner ideas from some of my blogging friends. I truly hope you’ll find at least a few dinners here that will be a welcome addition to your dinner rotation!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

All photos are copyrighted to the blog that posted the recipe; just click the recipe name under any photo to see the complete recipe on the original site. And enjoy! And if you have some tried-and-true ideas for low-carb and Keto kid-friendly dinners, please share them in the comments!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

This Cheesy Creamy Low-Carb Chicken Cordon Bleu Bake from Kalyn’s Kitchen is delicious my niece Kara’s kids loved this when she fed them the leftovers from our recipe testing!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I’m pretty sure most kids will love this Keto Bacon Cheeseburger Casserole from Ditch the Carbs!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I know mushrooms can be a hard sell with some kids (and adults) but I’ve gotten comments on the blog and on Facebook saying kids have devoured this Low-Carb Ground Beef Stroganoff Casserole with Cauliflower Rice from Kalyn’s Kitchen.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Mellissa from I Breathe I’m Hungry says her five-year old who usually can’t even stand the smell of cauliflower ate this Keto Pepperoni Pizza Cauliflower Casserole and pronounced it delicious!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Cheesy Low-Carb Taco Casserole from Kalyn’s Kitchen has been a hit, even with people who “don’t like” cauliflower. (They probably won’t even know it’s in there!)

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Jennifer from Low-Carb with Jennifer says her whole family loves these No Mess Crispy Chicken Thighs and they sure look good to me!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I would have never thought of pesto as something that kids would like, but through the years I’ve had many, many moms tell me that their kids love and request this Easy Baked Pesto Chicken from Kalyn’s Kitchen.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Slow Cooker Bacon Cheese Burger Pie from All Day I Dream About Food sounds delicious and using the slow cooker makes it easy. And I’m sure Carolyn tested this on her kids!>/p>
Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Just read the comments on this Internet’s Best Low-Carb Baked Mayo-Parmesan Chicken from Kalyn’s Kitchen and you’ll see that this is a hit with people of all ages!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Don’t you agree that this Easy Malibu Chicken from Low-Carb Maven looks like a meal the family will enjoy?

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Low-Carb Chicken Nuggets with Mustard, Almond, and Parmesan from Kalyn’s Kitchen are definitely kid-friendly. (There’s just the tiniest bit of mustard in the marinade.)

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I bet your kids will ask for these Low-Carb Pigs in a Blanket from Sugar-Free Mom, and the cheese-based dough doesn’t have any nuts.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Week after week this Low-Carb Deconstructed Pizza Casserole is one of the most popular recipes on Kalyn’s Kitchen and lots of people have told me how their family loves it!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

This Meatball Casserole Parmesan from Joy Filled Eats looks like a dinner the family will devour!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I know Val’s Kid-Friendly Broiled Zucchini with Mozzarella and Pepperoni from Kalyn’s Kitchen is a winner because my sister Val’s kids have been devouring it for years!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Pizza Pie Casserole Bake from Beauty and the Foodie will win over the kids with pizza flavors and they probably won’t guess that zucchini and cauliflower are keeping the carbs low.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

You may have to switch up the veggies for this Low-Carb Chicken Stir-Fry Sheet Pan Meal from Kalyn’s Kitchen but I think most families will like this one.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Anyone who likes Big Macs is going to like this Low-Carb Big Mac Casserole from Peace, Love, and Low-Carb.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Low-Carb Pepperoni Pizza Chicken Bake is another Kalyn’s Kitchen recipe that’s always in the top ten most-popular recipes on the site!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

And finally, I can’t guarantee your kids will eat this Low-Carb Sausage and Cauliflower Casserole from Gluesticks and Gumdrops, but Donella says her son thinks the cauliflower tastes like potatoes in this dish!

That’s it for this collection of Amazing Low-Carb and Keto Dinners Your Family Will Eat! Have you tried any of these recipes? And which one that’s new to you are you going to try first?

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

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Healthy Eating

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce

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posted by Kalyn Denny on August 21, 2018

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce are such a tasty way to use those green tomatoes that don’t have time to get ripe! This tasty summer treat is low-carb, Keto, low-glycemic, gluten-free, and South Beach Diet friendly! Use the Diet-Type Index to find more recipes like this one.

Click here to PIN Oven-Fried Green Tomatoes!

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce found on KalynsKitchen.com

This is the time of year when people with vegetable gardens have a lot of green tomatoes on the vines. And some of those tomatoes are never going to get ripe, so it seems like the perfect time to remind you about these Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce! If you have green tomatoes when the garden is winding down, do I dare to say that you *must* make these? Seriously, they’re so good that some people make them every year when they have green tomatoes.

In a process that I admit is slightly tricky, I coated the tomatoes by dipping them in egg and then in a mixture of almond flour and Old Bay Lemon and Herb Seasoning. I used Honeyville Blanched Almond Flour (made in Utah!), but there are many other brands of Almond Flour, or if you have the coarser Bob’s Red Mill Almond Meal, I think it would work, although I might be tempted to buzz it in the food processor so it’s a little finer.

You have to be a little persistent to get the tomato slices coated with the almond flour mixture, and I’d mix the flour with the Old Bay and then use half of it at a time, because after you’ve done a few tomatoes the flour starts to get pretty clumped together.  But believe me when I say that these delicious Oven-Fried Green Tomatoes are worth the trouble.


Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce found on KalynsKitchen.com

Pick six firm green tomatoes.  (We looked for ones that weren’t even starting to ripen. Cut each tomato into slices about 1/2 inch thick. (We only used the larger inner slices and discarded the rounded ends of the tomato.) Mix 3/4 cup almond flour with 2 tsp. Old Bay (or less, it was fairly spicy).  Beat two eggs in one small bowl and in another bowl put half the almond flour mixture.

Dip each tomato first into the egg (so both sides is coated) and then into the almond flour mixture.  (Press down with your fork to make the almond flour stick if needed.  When the first half of the almond flour mixture is getting clumpy, discard, wipe out the bowl, and switch to the second half.)  Put the coated tomatoes on a baking sheet that you have sprayed with non-stick spray.

Bake the tomatoes about 40 minutes at 350F/180C, turning them carefully halfway through.  While they’re cooking mix 1/2 cup Ranch Dressing with 1-2 tsp. Sriracha Rooster Sauce to make the dipping sauce.  (I also heard from a reader who says these fried green tomatoes are good with Roasted Red Pepper and Garlic Aioli Sauce.)

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce found on KalynsKitchen.com

Serve hot, with dipping sauce of your choice!

More Ideas with Green Tomatoes:

Salsa Verde with Green Tomatoes, Avocado, and Cilantro ~ Kalyn’s Kitchen
Pickled Green Tomatoes ~ White on Rice Couple
Green Tomato Salsa Verde ~ Wonky Wonderful
Green Tomato Gazpacho with Green Zebra Tomatoes, Cucumber, and Avocado ~ Kalyn’s Kitchen
Slow Roasted Green Tomatoes ~ The Perfect Pantry
Spicy Green Tomato Soup ~ All Day I Dream About Food

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce 

Ingredients:

  • 6 green tomatoes, sliced about 1/2 inch thick
  • 3/4 cup Honeyville Blanched Almond Flour (If you only have almond meal, I would buzz in food processor to make it finer)
  • 2 tsp. Old Bay Lemon and Herb Seasoning (or any spicy seasoning mix; use more or less to taste)
  • 2 eggs, beaten well
  • 1/2 cup Ranch Dressing (I confess I love the Ranch mix in a package that you mix with buttermilk)
  • 1-2 tsp. Sriracha Rooster Sauce (start with 1 tsp. and taste to see if you want it more spicy)

Directions:

  1. Preheat oven or toaster oven to 350F/180C.  Spray a baking sheet with non-stick spray.
  2. Cut the tomatoes into slices about 1/2 inch thick.  (We used the flat inner pieces and discarded the ends of the tomatoes with rounded edges.)  Beat the eggs in a small bowl.  In another bowl, mix the almond flour and Old Bay Seasoning.  Remove and save half of the almond flour mixture, so you can work with two batches.
  3. One at a time, dip both sides of each tomato slice into the egg and then into the almond flour mixture, using the fork or your fingers to press the almond mixture on to the tomato slice so it sticks.  Place each tomato on the baking sheet after it’s coated with the almond flour mixture.  (Don’t worry if they aren’t completely perfect; just work on getting each one coated with almond flour as much as you can.)
  4. Bake tomatoes 35-40 minutes, turning carefully once.  While the tomatoes bake, mix together the ranch dressing and Sriracha sauce to make the dipping sauce.  The baked tomatoes are done when the almond mixture is lightly browned on each side and tomatoes are cooked through.  Serve hot.
  5. I saved some of these to see how they would hold up to a night in the refrigerator. I reheated them about 15 minutes in a preheated toaster oven set on 450F/230C. Although they were best freshly made, I thought the reheated ones were surprisingly good.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions: 
Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce would be great for low-carb or low-glycemic eating plans, and I would eat this for any phase of the South Beach Diet.  (Even though almond flour isn’t officially approved for phase one, I think it would be okay for a dish like this, where only a little flour sticks to each tomato.)

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Oven-Fried Green Tomatoes with Sriracha-Ranch Dipping Sauce found on KalynsKitchen.com

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Healthy Eating

10 Low-Carb Bowl Meals You’ll Make Over and Over!

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posted by Kalyn Denny on August 23, 2018

Every week we spotlight low-carb recipes you might want to try over the weekend, and these 10 Low-Carb Bowl Meals You’ll Make Over and Over are dinners I make often that are perfect for a school-night meal. Use the Diet-Type Index to find more low-carb and gluten-free recipes like these. And check after the photos for a few more options for meals in a bowl!

Click here to PIN 10 Low-Carb Bowl Meals You’ll Make Over and Over!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

School has started here, so I know families with kids in school are thinking about easy dinners to make on a week night. 10 Low-Carb Bowl Meals You’ll Make Over and Over are all dinners I’ve been making for years, and I think this kind of meal is great when you’re cooking for a group because everyone can assemble the bowl with the ingredients they prefer. I make my bowl meals with cabbage slaw, cauliflower rice, or spaghetti squash as the bottom layer, and interesting combinations of meat and veggies layered on top to finish the bowl, but you can serve the toppings for the bowl inside a tortilla or in pita bread for some family members if they’d like that better!

I absolutely love this type of dinner, and I’m updating this collection to remind you about bowl meals as a school-night dinner. And of course I keep coming up with more and more ideas for meals in a bowl, so check after the photos for a few more options your family might like!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

And remember that you don’t assemble the bowl until you’re going to eat it, so some of these also work perfectly to eat some now, then take some for lunch the next day, (unless you have a big family who eats it all in one meal!) There are bowl meals here that use the slow cooker or the Instant Pot, and some that don’t need anything except a stove. And this is a pretty international collection, with some great flavors going on. Hope you enjoy trying some of my favorite bowl meals!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

A newer bowl meal on the blog is this delicious Instant Pot Low-Carb Green Chile Pork Taco Bowl. You can also make the pork in a slow cooker if you don’t have an Instant Pot.

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

My sister Sandee and her husband Clayton love this recipe for Fish Taco Cabbage Bowls.

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

Buffalo Chicken fans will swoon over this Slow Cooker or Pressure Cooker Buffalo Chicken Cauliflower Rice Bowl!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

I would literally never get tired of this Low-Carb Ground Beef Cauliflower Rice Taco Bowl for dinner! You could use the ground beef mixture to make tacos for the kids if you’d like.

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

Green Chile Shredded Beef Cabbage Bowl is amazing, and you can make this in the slow cooker or the Instant Pot. This is another option where the beef would be great in tortillas.

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

Slow Cooker (or Pressure Cooker) Buffalo Chicken and Blue Cheese Cabbage Bowl is another winner for the Buffalo chicken and blue cheese fans!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

This Greek Salad Spaghetti Squash Bowl is one of the more unique bowl meal combinations I’ve come up with. But it works, and this is delicious!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

Spaghetti Squash Low-Carb Taco Bowl has all the flavors you love in tacos, served in a bowl with spaghetti squash. And again, the ground beef could make tacos for the kids and low-carb bowl meals for the adults!

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

These amazing Sriracha Beef Cabbage Bowls were inspired by the Low-Carb Sriracha Beef Lettuce Wraps I’ve made so many times for guests.

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

And finally, This Slow Cooker Cauliflower Rice Greek Chicken Bowl has all the flavors you love in Greek Chicken and Greek Salad, combined with cauliflower rice.

A Few More Low-Carb Bowl Meals:

Instant Pot Low-Carb Green Chile Chicken Burrito Bowl
Instant Pot Low-Carb Cauliflower Rice Greek Chicken Bowls
Vegan Red Cabbage Bowl with Tofu and Peanut-Sriracha Sauce
Julienned Zucchini Vegan Bowl with Peanut-Sriracha Sauce

Want More Low-Carb Dinner Recipes?

50 AMAZING Low-Carb Instant Pot Dinner Recipes ~ Slow Cooker or Pressure Cooker
50 Great Low-Carb Slow Cooker Dinners ~ Slow Cooker or Pressure Cooker

10 Low-Carb Bowl Meals You'll Make Over and Over! featured on KalynsKitchen.com

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Healthy Eating

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce

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posted by Kalyn Denny on August 28, 2018

Grilled Zucchini Low-Carb Lasagna uses thick slices of barely-grilled zucchini to replace the noodles for a lower-carb and gluten-free version of lasagna! I love these flavors, and this is a favorite zucchini dish I look forward to every fall. Check out Zucchini Recipes for more ideas to use that zucchini!

Click here to PIN Grilled Zucchini Low-Carb Lasagna!

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

This recipe for Grilled Zucchini Low-Carb Lasagna is for vegetable gardeners in the northern hemisphere who might be wondering how to use those huge zucchinis that suddenly seem to appear overnight when the garden is winding down. For years I’ve been making “lasagna” using zucchini in place of the lasagna noodles, and this is one of my favorite uses for those monster zucchinis that are inevitable if you have a garden. Now that I no longer have room in my garden for zucchini plants, I buy giant zucchini at the farmers market to make this!

Grilling the zucchini removes some of the liquid that might otherwise make the lasagna too watery, and if you don’t have an outdoor grill you could certainly do this on a stove-top grill pan. Of course, using zucchini instead of pasta makes a version of lasagna that’s lower in carbs, gluten-free, and South Beach Diet friendly, and could easily be vegetarian, and it’s delicious as well! If you’re not making homemade sauce, be sure to use lowest-sugar tomato-basil sauce you can find.


Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

You can use round slices if your zucchini isn’t that straight, but I prefer lengthwise slices about 5/8 inch thick. Brush the zucchini slices on both sides with olive oil, adding a sprinkle of Italian Herb Blend if you’d like. Grill on the first side until you have nice grill marks, about 3-4 minutes. Then turn and cook a few minutes on the second side, until the zucchini is partially cooked but not completely soft.

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

While I was cooking the zucchini I simmered my Sausage and Basil Marinara Sauce so it would be really thick. (If you don’t want to make sauce from scratch, see the recipe below for an alternate.) Spread the cooked zucchini out on a large cutting board and use a paper towel to press down and remove as much liquid as you can. Beat the eggs and then mix in the cottage cheese. (Don’t skip the eggs; they help hold this together.)

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

Spray the dish with olive oil or non-stick spray and then make a layer of the grilled zucchini. Cover that with half the sauce, about 1 1/2 cups of the thick sauce. Then make a layer with half the cottage cheese mixture, followed by a layer with half the cheese. (I used a Mozzarella blend from Costco that has a little bit of cheddar.)

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

Repeat to make another layer each of grilled zucchini, sauce, cottage cheese-egg mixture, and cheese. Bake at 400F/200C for 30-40 minutes, or until the lasagna is bubbling and the top is starting to brown. I baked mine uncovered so water would evaporate, but you can cover with foil towards the end of the cooking time if it starts to look too brown. This will be juicier than regular lasagna, so let it sit at least 10-15 minutes before cutting.

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

More “Use Up the Zucchini” Ideas:

The BEST Slow Cooker Zucchini Recipes ~ Slow Cooker or Pressure Cooker
Zucchini-Crust Vegetarian Pizza Margherita ~ Kalyn’s Kitchen
Zucchini and Turkey Lasagna ~ A Good Appetite
Monster Zucchini and Basil Strata ~ Kalyn’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce

Thick slices of barely-grilled zucchini replace the noodles in this Grilled Zucchini Low-Carb Lasagna.

Ingredients:

Ingredients:

  • 2-4 large zucchini, cut into lengthwise or round slices about 5/8 inch thick (enough zucchini slices to make two layers, be careful not to cut too thin)
  • olive oil, for brushing lasagna slices
  • Italian Herb Blend, for sprinkling zucchini before grilling (optional)
  • 4 cups Sausage and Basil Marinara Sauce, reduced to make 3 cups. (See below for the low-sugar sauce I use and an option if you don’t have homemade sauce.)
  • 2 cups cottage cheese (or use 1 1/2 cups for smaller dish size)
  • 4 eggs (or use 3 eggs for smaller dish size)
  • 2 cups grated Mozzarella cheese
  • 1 cup coarsely grated Romano or Parmesan cheese
  • (or use about 3 cups of any type of white cheese that melts well to replace the cheeses listed here)

Sauce Ingredients If You Don’t Have Homemade Sauce:

  • 1 T olive oil
  • 1 pkg. (19.5 oz.) hot or mild turkey or pork Italian Sausage links
  • 24 oz. jar tomato-basil sauce (choose the lowest sugar sauce you can find)
  • 1/2 cup chopped fresh basil (optional, but use if available)

Directions:

  1. If you don’t have homemade sauce, heat one tablespoon olive oil in frying pan with high sides.
  2. Squeeze the Italian sausage out of the links, and cook until it’s nicely browned, breaking apart with a turner or potato masher as it cooks. (Most turkey sausage will release some liquid; just cook until that evaporates.)
  3. When the sausage is brown, add the jar of sauce and rinse out the jar with about 1/2 cup water.
  4. Simmer until the sauce mixture is reduced to 3 cups, about 20 minutes, then stir in the chopped fresh basil if using.
  5. Preheat oven to 400F. Brush grill or stove-top grill pan with olive oil or spray with grill spray and preheat to high heat. (You can only hold your hand there for a few seconds at that heat.)
  6. While grill heats, cut zucchini into slices about 5/8 inch thick.
  7. Brush both sides of zucchini lightly with olive oil and sprinkle with Italian Herb Blend if using.
  8. Grill zucchini slices until they’re lightly browned on both sides, but not fully cooked, about 3-4 minutes per side.
  9. Remove the zucchini slices to a cutting board and press lightly with a paper towel to absorb some of the moisture. (Put zucchini between two pieces of paper towel if it seems especially juicy.)
  10. Beat eggs in small bowl, then stir in cottage cheese.
  11. If using homemade sauce, be sure it has reduced to 3 cups.
  12.  Spray heavy ceramic or glass lasagna dish with non-stick spray or olive oil.
  13. Then make a layer of lasagna slices, a layer with half the sauce, a layer with half the cottage cheese-egg mixture, and a layer with half the cheese.
  14. Top with second layer of grilled lasagna slices, sauce, cottage cheese-egg mixture, and remaining cheese.
  15. Bake 30-40 minutes, or until cheese is melted and browned on top and mixture is slightly bubbling. (I leave it uncovered so some liquid can evaporate, but you can cover it for the last part of the cooking time if you don’t want the top quite so brown.)
  16. Let sit at least 10-15 minutes before cutting, then cut into pieces and serve hot. (This will be a little juicier than regular lasagna, letting it sit for a few minutes will help with that.)
  17. This keeps very well in the fridge for several days and it might even be better re-heated, because some of the juice absorbs into the zucchini when it’s refrigerated!
  18. I would not recommend freezing.

Notes:

Pasta Sauce Options: I use my Sausage and Basil Marinara Sauce to make the sauce for this lasagna. If you want to make a sauce using purchased sauce as a base, Newman’s Own Common Good Pasta Sauce is lower in sugar than most other brands.

Equipment: It’s important to use a dish that’s fairly deep for this recipe. The first time I made this I used a dish that was 9″ x 11″ and 3″ deep. This time I used my new lasagna pan that was 12.5″ x 10″ and 3″ deep, which worked a lot better. I would use the larger amounts of cottage cheese and egg if you have a deep pan like this.

This recipe created by Kalyn.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce will be much lower in carbs than traditional lasagna when it’s made with low-sugar pasta sauce. However even low-sugar sauce has some carbs and there are carbs in the cottage cheese, so this recipe can’t ever be Keto. For anyone who’s following the South Beach Diet, this should be made with turkey Italian Sausage and reduced fat dairy products for South Beach. This does have a fairly generous amount of cheese, so even though this would be okay for any phase of South Beach, it’s probably a “once in a while” treat for Phase One.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutritional analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Grilled Zucchini Low-Carb Lasagna with Italian Sausage, Tomato, and Basil Sauce found on KalynsKitchen.com

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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Healthy Eating

Keep Yourself Healthy With These Mindful Eating Tips

Keep Yourself Healthy with These Mindful Eating Tips

Today, people are more aware than before about the benefits of keeping themselves fit and healthy. There are hundreds, if not thousands of diet plans aiming to help people remain healthy. Sometimes, however, you do not really need a diet in order to keep healthy. This is because sometimes, you’re eating habits have a bigger impact on your health than the kind of food you actually eat. Through mindful eating, you can keep your body healthy by watching and changing your eating habits, instead of following strict diets that keep you from eating anything you actually enjoy eating. The best part of mindful eating is, once it becomes a habit, it will be easier for you to remain healthier in the long term, unlike with diets where you only keep healthy for the duration of your dieting period. Below are five healthy eating habits that you can incorporate into your day for a healthy lifestyle. 

Celebrate Your Wins 

One of the reasons why diets are so hard to maintain is because they are very strict. They claim that you should not indulge your sweet tooth, even if you find yourself at a friend’s party. With such strict rules, most diets are bound to fail. Once you deviate from the diet a single time, it feels like you have failed, and you end up abandoning the whole diet. However, it is not wrong to eat your favorite foods occasionally. After a week or two of healthy eating, it is okay to celebrate your win and reward yourself with some food that makes you happy. 

Take Time to Enjoy Your Food 

Whenever you eat in a rush, most of the times you end up overeating. It takes a while for your body to let your brain know that your stomach is full. Therefore, before the signals get to the brain, you will have actually eaten more food than your body needs. To avoid this, it is best to take the time to enjoy your food. Savor the taste of your food and enjoy how it feels in your mouth. When you take time to enjoy your food, not only does eating become more pleasurable, but you also realize earlier when you start feeling full, hence you tend to eat less.

Separate Meals By 3 – 4 Hours

Separating your meals by a couple of hours does two things. First, it gives your body time to digest the previous meal. Second, it ensures that you do not skip meals. Once your body gets used to this eating schedule, you will always find yourself energized.

Eat Smaller Servings

If you want to remain healthy, it is important to avoid overeating. However, this does not mean that you should restrict yourself, skip certain meals and so on. Instead, you should just pay attention when getting food and remind yourself to put a smaller serving on your plate. In most cases, while we can get satisfied from a smaller serving, we tend to eat until we are really full. Whenever you are serving food on your plate, simply ask yourself if you need to eat all that, or if you can still feel satisfied with a little less food. 

Get into The Habit of Drinking Lots of Water 

Many nutritionists will advise you to drink lots of water, and they are right. Water keeps your appetite at bay, keeps you hydrated and prevents those annoying migraines. A good way to ensure that you drink enough water is to always carry a water bottle with you. By drinking water before or after eating, you are also less likely to eat lots of food. All in all, drinking water regularly is an important part of healthy eating. 

If you follow these healthy eating tips, it will be easier for you to keep yourself healthy, without having to follow the strict restrictions of dieting plans. The good thing with these habits is, once they become part of your daily routine, you will stick to them subconsciously, unlike with dieting where you have to constantly remind yourself that you are not supposed to eat one thing or the other. The best part is that with these mindful eating tips, you still get to indulge yourself and eat foods you love without any guilt. Remember, the goal of healthy eating is not to lose weight, but rather to have a healthy lifestyle.

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