Oven Roasted Breakfast Potatoes

Who doesn’t love hash browns or breakfast potatoes? Well, if you plan your meal correctly it is easy to still enjoy your potatoes and still have a low carb meal. We will have breakfast for dinner and it offers a great opportunity to enjoy. Pair these potatoes with omelets, bacon or sausage and a serving of your favorite fruit and you have a dinner with potatoes for under 40 g carbs!

breakfast potatoes

Oven Roasted Breakfast Potatoes

Ingredients

  • 2 pounds small red potatoes, chopped into small pieces
  • 1/2 sweet vidalia onion, chopped
  • 1 Tablespoon rosemary
  • 1 teaspoon Hungarian Paparika
  • 1/2 teaspoon dried thyme
  • 1 teaspoon salt
  • 1 1/2 Tablespoons Olive Oil

Directions

  1. Preheat oven to 400 degrees and line a baking sheet with parchment paper
  2. In a large bowl combined the potato pieces, onion pieces, herbs, seasonings, and olive oil. Toss until potatoes are evenly coated.
  3. Arrange in a single layer on the baking sheet.
  4. Bake for 40 minutes, turning over about half way through, until potatoes are crispy

Nutritional Information – serving size is 3/4 cup – 18 g carbs

 

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Balsamic Roasted Green Beans

I love green beans but sometimes it gets challenging finding ways to make them differently. We love the slow cooked and stir fried versions, but this recipe gives us a roasted version as well.  They almost taste like sweet and like candy.  Hope you enjoy them too.

beans-in-pan-kalynskitchen

Balsamic Roasted Green Beans

Ingredients

  • 8 ounces portobello mushrooms, sliced
  • 1 pound green beans, cut into about bite sized pieces
  • 1 1/2 Tablespoons olive oil
  • 1 Tablespoons balsamic vinegar
  • salt and pepper to taste

Directions

  1. Preheat the oven to 450 degrees
  2. Rinse the mushrooms and let them dry. Then slice them into 1/2 inch thick pieces.
  3. Cut the ends of the mushrooms off and cut them into bite sized pieces.
  4. Place the green beans and mushrooms into a gallon zip lock bag.
  5. Whisk together olive oil and balsamic vinegar and pour over vegetables in the bag.
  6. Shake the bag until all the vegetables are lightly coated.
  7. Place parchment paper on a cookie sheet.
  8. Spread the vegetables out in single layer on the cookie sheet.
  9. Roast 20 – 30 minutes, checking regularly after 20 minutes.
  10. Season with salt and pepper to taste.

Nutritional Information: 0 carbs

Kale Chips

Kale chips are something we started making after visiting Anthony in Boulder one summer.  They are a great alternative to a salad and offer a crunch to the meal.  I do not like kale any other way and was even hesitant to try these, but they are worth it.  A great way to get a very healthy vegetable into your kids.

kale

Kale Chips

Ingredients

  • 1 bunch of fresh kale
  • olive oil
  • salt

Directions

  1. Rip the kale into pieces. Make sure to rip away from the rib on the leaf. You will not use this part in your kale chips.
  2. Place the pieces in a large bowl.
  3. Drizzle olive oil over the kale and toss until all kale is lightly coated.  Add small amounts at a time so you don’t over coat.
  4. Preheat oven to 250 degrees
  5. Spread the kale out on 2 cookie sheets so it is one layer.  Sprinkle lightly with salt.
  6. Place in the oven and bake for 30 – 35 minutes.
  7. Not all the kale will be done at the same time. Remove pieces that are crisp all the way through and place remaining kale back in the oven for 5 minutes more.
  8. Continue this process until all the kale is crisp and finished.

Nutritional Information: 0 carbs

Zucchini Cakes

We love zucchini, especially in the summer months when it is nice and fresh.  So I have found several different recipes for zucchini.  Now there are many ways to cook zucchini that are completely carb free and this is not one of them. That said, it is not a high carb option either and it offers a different way to enjoy your zucchini.  I usually pair this with corn on the cob instead of a potato and pasta to keep the total carbs for the meal in a wonderful range.

zucchini-cakes

Zucchini Cakes

Ingredients

  • 1 large zucchini or 2 medium zucchini, grated
  • 2 Tablespoons grated Romano cheese
  • 1 cup Italian bread crumbs
  • 1 egg
  • 1 Tablespoons Old Bay Seasoning
  • 1 – 2 Tablespoons of olive oil

Directions

  1. Grate the zucchini and remove excess water.  Squeeze grated zucchini is a paper towel to remove the water and then place drained zucchini in a mixing bowl.
  2. Add egg and mix
  3. Add grated cheese and Old Bay Seasoning and mix
  4. Add in Italian Bread crumbs.  Mix thoroughly.
  5. Form into 8 patties and set aside
  6. Heat oil in in a pan over medium heat. Once heated, add patties and cook until golden brown. About 3 – 4 minutes per side.
  7. Sprinkle with salt before serving.

Nutritional Information: 1 zucchini cake is 10 g carbs. Serving size is 2 cakes (20 g carbs total per serving)

Mashed Potato Muffins

We all love mashed potatoes or a loaded baked potato. But the yukon gold potato, my favorite for mashed potatoes, is not the most carb friendly side dish.  So, how about a way to still have those wonderful mashed potatoes and make sure you have good portion control!! That is where the mashed potato muffins come into play. These are wonderful and keep everyone in complete control of their portion sizes.  Hope you give them a try!

mashed pot

Mashed Potato Muffins

Ingredients

  • 7-8 yukon gold potatoes, medium in size
  • 1/2 – 3/4 cup of milk (I use Fairlife Milk to reduce the carbs in the milk)
  • 3 Tablespoons butter
  • salt
  • 2 Tablespoons chives
  • 3/4 cup shredded cheddar cheese
  • 3 strips of bacon

Directions

  1. Peel the potatoes and cut them into pieces.  Boil until tender to poke with a fork.
  2. While the potatoes are boiling, fry 3 strips of bacon until they are nice and crisp.
  3. Drain the potatoes and return to pan. Place the pan back on the burner (now off but still hot) and let the remaining water burn off for 1 – 2 minutes.
  4. Remove from the burner and begin to mash.
  5. Add milk and butter.  Start with 1/2 cup milk and 3 Tablespoons of butter.  Add additional milk or butter as needed or desired to your taste.
  6. Salt to your tasting
  7. Add chives and bacon (broken up into bits).  Mix well.
  8. Add cheese and mix again
  9. Prepare a muffin tin and divide the mashed potato mixture into 8 muffins.
  10. Place in a 375 degree preheated oven and bake for 30 minutes, or until browned on top peaks.

Note – You can prepare the mixture earlier in the day and simply bake them at dinner time.  Just make sure to allow the mixture to return to room temperature prior to baking.

Nutrition: Each muffin is 15 carbs. Serving of 2 muffins is 30 carbs.

Cauliflower Breadsticks

These were a staple in our house even before trying to watch the carbs – so now they are great! We fix these before homemade pizza or calzones and they give you a great breadstick appetizer and your vegetables.  When the girls have friends over we never tell them what they are eating until AFTER they have tried them.  It never fails that everyone likes them – so give them a try. We love to serve them with left over marinara.

Cauliflower-Breadsticks-Recipe

Cauliflower Breadsticks

Ingredients

  • 1 head of cauliflower
  • 1 whole egg
  • 1 egg white
  • 3 Tablespoons Italian Seasoning
  • 3 Tablespoons Garlic Powder
  • 1 cup finely shredded mozzarella cheese

Directions

  1. Preheat oven to 400
  2. Cut the cauliflower into small sections and place in a food processor to grate.
  3. Place the cauliflower in a bowl and add 1 whole egg and 1 egg white and mix until all of the cauliflower is lightly coated in egg.
  4. Add the seasonings.  If you feel it needs more, please add.  I usually just do this to sight.
  5. Add in the cheese.
  6. Prepare a cookie sheet covered in parchment paper and spread the mixture out.  A nice thin layer is the best – even if you do not use all of the mixture.
  7. Place in the oven for 35 minutes.  At 35 minutes start checking every couple minutes.  They are ready when they are lightly browned on top.
  8. Remove and cut into stick slices.  Serve with marinara for dipping.

Nutritional Information – 1/4 of the recipe is 5 g carbs.

Thanksgiving and Cranberry Sauce

Sorry that it has been a while since my last post.  Life just seemed to get busy – but my New Years Resolution is at least 1 and hopefully 2 recipes on the blog each week.  I have now put that out there – so maybe I will really make that happen.

This is the first Thanksgiving since Ellen’s Type 1 diagnosis – and it is not always a carb friendly meal.  However, we wanted to keep things as normal to our traditional dinner with just making some tweaks.  Over the next week I hope to post each of our revised items but I want to start with the Cranberry Sauce.  Now, let me say the first one I attempted was awful – way too much after taste.  But I was determined – and I combined a couple ideas and added a couple original ideas and was very pleased with the results.  It was a huge hit tonight as well with adults and kids alike.  Hope you can enjoy.

cranberry sauce2

Sugar Free Cranberry Sauce

Ingredients

1 12 ounce package of fresh cranberries

1/2 cup of orange juice

1/4 cup water

4 ounces unsweetened applesauce

3/4 cup of granular Swerve or Erythritol

1 tsp vanilla

Directions

  1.  Place the cranberries, orange juice, water, applesauce and erythritol in a medium sauce pan and bring to a boil on medium high heat.
  2. Once boiling, reduce heat to medium low and continue to simmer until most of the cranberries have popped.
  3. Remove from the heat and whisk the sauce.  Add the vanilla and let it cool in the pan.  Once cool, store in an air tight container in the fridge.

Nutritional Information – 10 carbs per serving