ºCompiled by Denise Swogetinsky

Kemper Messenger

If you are like me, you are always looking for new ways to use your standby meats.

In my house, that's ground beef and chicken. How do you use these and still stay on your low carb diet and keep your meals fresh, tasty and not boring? Here's a few ways you may try. Remember planning and moderation are the keys to healthy eating.



1 egg (beaten)

6 pieces chicken (bone-in, skin on dark meat)

1 bag pork rinds



avocado oil (or lard)

In a cast iron skillet, heat about 1/2 inch of oil (this will depend on how wide the base of your skillet is or dutch oven). Heat the oil to 350 degrees.  Pulse the pork rinds until they are the consistency of breadcrumbs. Pat the chicken dry. Season with salt and pepper. Dip into the egg and then into the pork rind breadcrumbs. If the oil has reached 350 degrees, gently place the chicken into the oil. Cook on each side for around 5 minutes. Check the oil temperature frequently to be sure it is staying around 350 degrees (to avoid burning). Continue turning the chicken ever few minutes until the internal temperature of the chicken reaches 155-160. Remove to paper towels once it is up to temperature and allow to cool a bit. Enjoy!


Low Carb Stuffed Chicken

1 cup spinach artichoke dip

4 chicken breasts

2 tablespoons olive oil

Prepare one cup of my spinach artichoke dip per the recipe. (The dip recipe makes a total of four cups, you'll only need one cup to stuff four chicken breasts.) Preheat your oven to 375F Slice the chicken breast in half leaving it attached on one side so you can fold it back over. Stuff each chicken breast with about 2-3 tbsp of the spinach artichoke mix and then secure the sides of the chicken with wooden toothpicks (not the colored type) Brown the stuffed chicken breast for six minutes per side in a hot cast iron skillet with enough oil so that the chicken won't stick. Finish cooking the spinach stuffed chicken breast in a hot oven at 375F for 20- 25 minutes or until the internal temperature of the chicken reaches 165°F. Remove toothpicks before serving.


Low Carb Jambalaya with Chicken, Shrimp and Sausage

2 boneless skinless chicken breast halves

4 tablespoons olive oil, divided

salt and freshly ground black pepper

2 tablespoons Cajun seasoning, preferably salt-free, divided

1 bag (16-ounce) cauliflower "rice" or "pearls" --OR-- 1 large head cauliflower, grated

1 large onion, finely chopped

2 stalks celery, chopped

1 red bell pepper, chopped

4 cloves garlic, minced

1 tablespoon Hungarian paprika

4 links Andouille sausage, halved lengthwise and sliced

1 can (15-ounce) petite diced tomatoes, undrained

8 ounces large peeled and deveined shrimp

Tabasco sauce, to taste

1/4 cup chopped fresh parsley, divided

Preheat oven to 375 degrees. Place chicken breasts on a nonstick baking sheet. Drizzle with 1 tablespoon olive oil. Season evenly with salt, pepper and 2 teaspoons Cajun seasoning. Bake for 22 - 25 minutes or until cooked through to 165 degrees. Place cauliflower on a nonstick baking sheet (or line a baking sheet with nonstick aluminum foil or parchment paper). Drizzle with 1 tablespoon olive oil and season with salt, black pepper and 1 teaspoon Cajun seasoning. Toss so that seasonings are evenly distributed. Roast for 10 minutes alongside the chicken. Meanwhile, heat remaining 2 tablespoons oil in a large skillet or saute pan over medium-high heat. Add the onion, reduce heat to medium and cook 4 - 5 minutes. Add the celery and red bell pepper and continue cooking another 7 - 8 minutes or until very soft. Keep heat at medium. Add the garlic, paprika, Andouille sausage and cook 2 minutes. Add tomatoes and shrimp and cook, stirring often until shrimp is cooked. Cut the chicken into 1/2-inch pieces. Add to pan along with cauliflower and heat through. Adjust seasonings and add Tabasco sauce to taste. Add half the parsley. Transfer to a serving platter and garnish with remaining parsley.


Low Carb 



1 head cauliflower

1 pound ground beef

1/2 teaspoon cumin

1/4 teaspoon paprika

1/2 teaspoon dried oregano

sea salt


1 cup coconut milk (or heavy whipping cream)

1 cup bone broth (chicken)

2 eggs

1/4 cup sliced almNo

Preheat the oven to 350 degrees. Cut the cauliflower into florets and discard the core, then cut the cauliflower into even smaller and more uniform pieces. Place a steamer pot over medium heat with a few inches of water, add the cauliflower into the top and season with salt. Steam the cauliflower until aldente (barely cooked) and then remove it from heat and set aside uncovered. Place the ground beef in a frying pan over medium heat and season liberally with salt and pepper, cumin, paprika, and oregano. Break up the beef into small pieces with a spatula while cooking.  When the meat is mostly cooked remove it from the heat and set aside. Beat the eggs, cream and broth together with a pinch of salt and pepper in a bowl. In a casserole pan layer the cauliflower and ground beef until it is used up. Pour the egg mixture over it, making sure the meat and cauliflower is covered. Bake the casserole for 40 to 45 minutes until the center is set. Add the sliced almonds and broil for 2-3 minutes. Let it cool for 5 minutes then serve and enjoy.


Low Carb Shepherd’s Pie Recipe

2 heads cauliflower (roughly chopped)

2 stalks celery (finely chopped)

3 bell peppers (I used one each of red, orange, and yellow, large dice)

3 medium tomatoes (roughly chopped)

1 onion (large, chopped)

2 cloves garlic

1 1/2 pounds ground beef

3/4 cup fresh parsley (finely chopped and loosely packed)

1/16 cup Apple cider vinegar

1 cup beef broth

1/2 cup nutritional yeast (optional)

extra-virgin olive oil




Preheat oven to 450° F. Place 2 rimmed baking sheets to preheat in the oven. (Optional, but helps cook the veggies faster and gives them a nice roasted bottom.) Take chopped cauliflower and toss it in a large bowl with 1-2 tbsp extra virgin olive oil. Add in nutritional yeast (if using) and salt. Toss to coat. In another bowl, toss the tomatoes, onion, and peppers in a tbsp of extra virgin olive oil, salt and freshly ground pepper. Once oven is heated, take out baking sheets and line with parchment paper, if desired. Place in an even layer the cauliflower on one sheet and the rest of the veggies on the other. Bake until nicely roasted, about 20-25 minutes. While baking, saute garlic in extra virgin olive oil over medium heat. Add celery and cook until slightly softened. Add in beef and brown, adding salt and pepper to taste. Once veggies are done, remove them (except for cauliflower) from their baking sheets and add to the beef mixture. Pour in broth and vinegar and simmer until cooked down slightly. Stir in parsley. While mixture is cooking down, place the cauliflower in a high-powered blender (I used my Vitamix) or food processor and puree. You may need to add more yeast or salt at this point. Divide the beef mixture evenly among two 8" pie plates and top with the roasted cauliflower puree. Bake at 375° for 15-25 minutes or until heated and the topping has a golden colour. (color will be lighter if yeast is omitted).


Amazing Meatloaf

1 lb. ground beef

1 lb. ground deer

1 lb. ground sausage

2 eggs beaten

1/2 C crushed pig skins

Cream cheese

Sliced mozzarella cheese

Grated parmesan cheese

2 cloves minced garlic

1 onion diced

1 bell pepper diced

1 can small diced tomatoes, drained

1 lb. thick sliced bacon

Saute` onion, garlic, and pepper in 1/4 C butter until tender. Mix ground beef, deer, sausage, eggs and pig skins. Flatten meat mixture in a rectangle on waxed paper. Layer mozzarella on top. Spread cream cheese on top on the cheese. Ladle vegetable mixture and tomatoes on cheese. Sprinkle liberty with parmesan cheese. Use waxed paper to help roll into a log. Deal ends with meat mixture. Wrap log in bacon. Sear bacon in oven safe skillet. Bake about 45 minutes until meat i s done.