Eat healthy while enjoying classic favorite dishes

This week we will explore some healthy ways to enjoy some classic dishes we grew up with.

Low Carb Meatloaf

1 1/2 lbs ground beef

1/3 cup red onions chopped

1/2 cup pork rinds crushed

1/3 teaspoon ground pepper

2 teaspoons minced garlic

1 tablespoon Worcestershire sauce

1 1/2 teaspoons ground mustard

1 1/2 teaspoons chili powder

4 oz tomato sauce

2 eggs

1/3 cup ketchup

Preheat oven to 375.

In a large bowl, combine all ingredients but ketchup.

Place mixture in a 5x9 inch loaf pan. Press and shape into a loaf shape.

Bake for 45-50 minutes or until reaching desired texture. Let cool for 2-5 minutes.

Spread ketchup on loaf. Cut and serve or remove from loaf pan and then cut and serve.

Air Fryer Low Carb Fried Chicken

1/4 cup coconut flour

1/2 teaspoon sea salt

1/4 teaspoon black pepper

2 large eggs

1 cup pork rinds (2.25 oz)

1 teaspoon smoked paprika

1/2 teaspoon garlic powder

1/4 teaspoon dried thyme

 Stir the coconut flour, sea salt and black pepper in a medium shallow bowl. Set aside.

In a second medium bowl, whisk together the eggs. Set aside.

In a third bowl, mix the crushed pork rinds, smoked paprika, garlic powder and thyme.

Dredge the chicken pieces in the coconut flour mixture, dip in the eggs, shake off the excess, then press into the pork rind mixture. For best results, keep most of the third mixture in a separate bowl and add a little at a time to the bowl where you'll be coating the chicken. That way, it won't get clumpy too fast.

Preheat the air fryer at 400 degrees F (204 degrees C) for 5 minutes. Lightly grease the metal basket and arrange the breaded chicken on it in a single layer, without touching.

Place the basket into the air fryer. Cook the fried chicken in the air fryer for 20 minutes, until it reaches an internal temperature of 165 degrees F 

Low Carb Lasagna

6 eggs

1 link Italian sausage

1 cup marinara (see notes for low carb)

1/2 cup whole milk ricotta

1 clove garlic, crushed

1/2 cup baby spinach, chopped

1 cup shredded mozzarella

Preheat oven to 350 degree F.

Heat up two non stick frying pans. Add cooking spray to both and In the small one, add a beaten egg and swirl around to make a crepe. Flip over into the other pan and finish cooking. Should only take a minute or so per side. Do this for 5 eggs to make  crepes.

In a sauce pan, brown the sausage after taking the casing off. Add in garlic and then marina sauce. Let cook through for a few minutes and then take off stove.

In a bowl add the ricotta, 1 beaten egg and spinach. Mix well and set aside.

Spray cooking spray all over a small springform pan. Add 1 crepe then top with 1/3 cup of meat sauce. Add next crepe and top with ricotta mixture then 1/3 cup of the mozzarella. Add one more layer of each and then top with remaining sauce and then remaining mozzarella.

Bake for 30 minutes then let sit for 15 minutes before cutting.

Low Carb Salisbury Steak

with Sherry Mushroom Gravy

1 lb ground beef

1 egg

1 Tbsp butter

1 Tbsp avocado oil (or other healthy fat)

1/4 cup heavy whipping cream

1.5 cups sliced cremini mushrooms

1/2 small onion, thinly sliced

1/2 teaspoon dried thyme, divided

1/4 cup sherry

salt and pepper

In a skillet, heat butter over medium-high heat. Add the mushrooms and onions. Cook for five minutes, stirring occasionally. Add sherry, thyme, and slowly add the heavy whipping cream and simmer until thickened (about 25 minutes), stirring often. While the sauce is cooking, add the egg to the ground beef and season with salt and pepper. Form into 3-4 ovular patties. Heat a skillet over medium high heat. Add oil. Cook patties about 5 minutes on each side or until the beef reaches 150 degrees on the inside. Set meat aside until gravy is to desired thickness.