low carb Archives » Kay's Clean Eats

Balsamic Honey Sheet Pan Chicken & Veggies + Video

Cooked on a single pan, easy cleanup, healthy and delicious! Balsamic Honey Sheet Pan Chicken & Veggies is a perfect easy weeknight meal.

Balsamic Honey Sheet Pan Chicken & Veggies

I love sheet pan meals mainly because there are almost no dishes to do after we eat. For my hubby and the kids I serve it up with a side of rice but for myself, I eat it as is because it is a terrific low carb meal! When I am feeling really on top of my day I will usually make it ahead of time. It stores great in the fridge for 6 days and is easy to reheat.

Speaking of reheating… I still do not own a microwave, I’ve gone without for 6 years. So I always reheat in a pan or the oven, but you could definitely reheat this in the microwave!

Balsamic Honey Sheet Pan Chicken & Veggies is perfect for all us busy people! Balsamic is a flavor most people really like especially when it has a touch of sweet. I used honey but brown or coconut sugar could be a great substitute. 

 

Choosing Your Chicken and Vegetables 

  • The beauty of this recipe is that its so easy to adapt and make your own! 
  • If you are not a fan of the veggies I used, change them up to ones you like! Asparagus will burn if cooked the full 40 minutes so make sure if you’re using this vegetable to add if halfway thru cooking.
  • I used chicken thighs as I find them to be so flavorful. However, breast or boneless chicken thighs work great too!

Recipe Tips

  •  Create an even layer of veggies across your sheet pan, do not overcrowd the pan. 
  •  Choose veggies you like cauliflower, onions, broccoli, squash, and potatoes are also great choices. 
  • I used bone-in chicken thighs. You can use boneless and skinless if preferred. 
  • If you don’t have honey you can sub coconut or brown sugar. 
  • Eat as is and keep it low carb or serve it with some noodles or rice.

How To Make Balsamic Honey Sheet Pan Chicken & Veggies

  1. Preheat the oven to 425 degrees F, and prepare your sheet pan with parchment paper.
  2.  Chop veggies if need be. Place veggies on your sheet pan and drizzle with avocado oil and sprinkle with seasonings. Toss veggies till well combined.
  3. Place chicken thighs on top of veggies and sprinkle both sides of chicken with salt and pepper.
  4. In a small bowl prepare the balsamic marinade by whisking together balsamic vinegar, yellow mustard, honey, seasonings, minced garlic, avocado oil, salt & pepper.
  5.  Coat each chicken thigh with balsamic marinade on both sides.
  6. Bake for 40 minutes and then broil for 1 minute to get nice brown edges on your chicken and veggies.
  7. Dish, Serve & Enjoy!

 

Love sheet pan meals, also try Rosemary Honey Chicken with Roasted Veggies + Video!

Yield: 5

Balsamic Honey Sheet Pan Chicken & Veggies

Balsamic Honey Sheet Pan Chicken & Veggies
Prep Time 7 minutes
Cook Time 40 minutes
Total Time 47 minutes

Ingredients

Veggies

  • 3 cups cauliflower florets 
  • 4 cups broccoli florets
  • 1 cup diced red onion
  • 2 cups baby carrots 
  • 4 tbsp avocado oil
  • 1 tbsp garlic powder
  • 1 tbsp dried oregano 
  • salt & pepper to taste

Chicken

  • 2.5 pounds of chicken thighs

Balsamic Marinade

  • 1/2 cup balsamic vinegar 
  • 1/8 cup yellow mustard
  • 1 tsp smoked paprika 
  • 1 tsp dried oregano
  • 5 cloves garlic, minced
  • 1/4 cup honey
  • 2 tbsp avocado oil
  • salt & pepper to taste 

Instructions

    Preheat the oven to 425 degrees F, and prepare your sheet pan with parchment paper
     Chop veggies if need be. Place veggies on your sheet pan and drizzle with avocado oil and sprinkle with seasonings.
    Toss veggies till well combined.
    Place chicken thighs on top of veggies and sprinkle both sides of chicken with salt and pepper.
    In a small bowl prepare the balsamic marinade by whisking together balsamic vinegar, yellow mustard, honey, seasonings, minced garlic, avocado oil, salt & pepper. 
    Coat each chicken thigh with balsamic marinade on both sides.
    Bake for 40 minutes and then broil for 1 minute to get nice brown edges on your chicken and veggies.
    Dish, Serve & Enjoy!

Cauliflower Mac and Cheese with Bacon

The ultimate Low Carb Comfort Food!! Cauliflower Mac and Cheese is so cheesy and is the most comforting perfect dish minus the pasta! It is low carb comfort food that is packed with vegetables and protein. 

This is the perfect dish when you are craving mac and cheese. I was in my kitchen preparing my Perfect Mashed Potatoes to bring to my in-laws for Thanksgiving and I could not stop thinking about how much I wanted mac and cheese!  So while the potatoes were boiling I stared on the epic Cauliflower Mac and Cheese!

I had an incredible spin class in the morning and could not hold off until our thanksgiving lunch at my in-laws. While I forged through the fridge I stumbled upon 3 heads of cauliflower. I guess I was feeling rather ambitious about cauliflower during my weekly grocery shop, ha! Sometimes I am guilty of being over-ambitious grocery produce shopper. 

I would consider this cauliflower mac and cheese to be a thanksgiving gift I gave to myself! It was pouring outside and after my killer spin class, I needed some Comfort Food that wasn’t going to undo all the work I just had put in at spin, haha! It is not often that I crave comfort food but for some reason today was the day! You are going to LOVE this Cauliflower Mac and Cheese, oh and the added bits of bacon…OH MY YUM! I was in a blissful comfort food coma!

Can I make this vegetarian?

YES!! Get yourself some bacon bits, they are vegan-friendly and sprinkle in 1/4 of what the recipe calls for! Or you can completely omit it!

Make the perfect Mac and Cheese Sauce 

  • Use real cheese: To make a sauce that isn’t grain or gritty you need to use real cheese. The kind you grate yourself! Pre shredded cheese contains chemicals that make the sauce grainy and gritty. You are not limited to cheddar, play around with your favorites, mild cheddar just happens to be my absolute favorite!  
  • Sauce first: combine all sauce ingredients but your cheese. Once it is combined turn off heat and stir in your cheese in small batches. 

How to make Cauliflower Mac and Cheese 

  • Preheat your oven to 425 degrees F and prepare a baking sheet with parchment paper. 
  • Start by chopping your cauliflower into florets, then place them on your prepared baking sheet and drizzle lightly with olive oil. You want 1/2 inch pieces.
  • Bake your cauliflower for 15-20 minutes, fork-tender. 
  • Prepare the sauce while the cauliflower is baking. Start by heating the butter and oil over medium heat. Add in your shallot and sautè for 2 minutes.
  • Stir in flour. Cook on low for 2-3 minutes to cook out the flour.
  • Add in milk and bring the heat back to medium, whisk continuously for 2 minutes. Once milk begins to boil turn off heat and season with salt( I used a 1/2 tsp) and pepper. 
  • Add in 2 cups of cheese in slowly, mix well till cheese is melted and velvety.
  • Stir in your bacon pieces and cauliflower then transfer to a casserole dish and top with the rest of the cheese. 
  • Bake at 400 for 17-20 minutes, or till hot and bubbly. 
  • If you like a browed top broil for 2 minutes, watch closely so it does not burn!

Cauliflower Mac and Cheese with Bacon

Cauliflower Mac and Cheese with Bacon

The ultimate Low Carb Comfort Food!! Cauliflower Mac and Cheese is so cheesy and is the most comforting perfect dish minus the pasta! This dish is low carb comfort food that is packed with vegetables and protein. 

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

Ingredients

  • 3 heads of cauliflower florets (about 9 cups) 1/2 inch pieces
  • 1 shallot, diced
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 3 tbsp flour
  • 2 cups 2% milk
  • 2 1/2 cups mild cheddar cheese
  • 1/3 cup cooked bacon chopped in small pieces
  • salt and pepper

Instructions

    Preheat your oven to 425 degrees F and prepare a baking sheet with parchment paper. 
    Start by chopping your cauliflower into florets, then place them on your prepared baking sheet and drizzle lightly with olive oil. You want 1/2 inch pieces.
    Bake your cauliflower for 15-20 minutes, fork-tender. 
    Prepare the sauce while the cauliflower is baking. Start by heating the butter and oil over medium heat. Add in your shallot and sautè for 2 minutes.
    Stir in flour. Cook on low for 2-3 minutes to cook out the flour.
    Add in milk and bring the heat back to medium, whisk continuously for 2 minutes. Once milk begins to boil and thicken turn off heat and season with salt( I used a 1/2 tsp) and pepper. 
    Add in 2 cups of cheese in slowly, mix well till cheese is melted and velvety.
    Stir in your bacon pieces and cauliflower into the cheese sauce, then transfer to a casserole dish and top with the rest of the cheese. 
    Bake at 400 for 17-20 minutes, or till hot and bubbly. 
    If you like a browed top broil for 2 minutes, watch closely so it does not burn!
    Serve, Dish, Enjoy!!

Notes

Depending on the size of your cauliflower florets you may need to add additional roasting time.

Nutrition Information:

Yield:

12 | 8 freestyle points |

Serving Size:

1

Amount Per Serving: Calories: 221 Total Fat: 15g Saturated Fat: 8g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 40mg Sodium: 352mg Carbohydrates: 11g Net Carbohydrates: 0g Fiber: 3g Sugar: 5g Sugar Alcohols: 0g Protein: 12g

Slow Cooker Turkey Breast + Gravy

This Slow Cooker Turkey Breast is so juicy and moist! Coated in herbed butter and cooked with celery, onion, garlic, lemon and herbs to tender perfection. This is the easiest way to make turkey and the drippings make a killer gravy!

This a no-fuss way to have a delicious and beautiful main course. I like to serve my turkey breast with my favorite side dishes like Perfect Mashed PotatoesEasy Stuffing RecipeNutted Wild Rice Pilaf, and Roasted Brussels Sprouts with Sausage

I would have never thought to put my turkey in a slow cooker. Every year I try my best to use all the turkey leftover but never seem to. I hate to waste food so this year bought less and experimented. First-round with a pressure cooker, I burnt one side, whoopsies, ha! The second time around was a WINNER BABY! The moral of this story comes from Alyah “if at first, you don’t succeed, dust yourself off and try again!”

Now that we are all excited about cooking our turkey breast in the slow cooker lets talk about all the juicy gravy drippings it leaves. One of my concerns was that it would not have enough but it sure did! There was no way I could eat thanksgiving food without my favorite condiment, gravy!

Why is Slow Cooker the Best Choice for Turkey Breast

After last year’s disappointing dry breast meat and a whole lot of research slow cooker (crock/instant pot)  it is to ensure supreme moistness! The unfortunate problem lots of us run into when roasting a big bird is that it doesn’t cook evenly, the dark meat takes longer than the breast meat and you’re left with only half a juicy turkey and dry breast meat! So why slow cooker, well because the moist heat keeps your turkey breast tender and juicy!

Thermometers

Its a split tie for me I have 2 favorites. The first is the poppable turkey timer, it has never failed me and it’s very affordable! They usually sell them in packs of 2. Second is a probe thermometer, its perfect for cooking meats and its an investment that you will use! When using a probe you are able to monitor the heat while cooking with the lid on to ensure you don’t overcook the meat. I find this very helpful with slow-cooking because time can vary depending on the size of the meat you choose. 

How do you cook a Slow Cooker Turkey Breast

  • Make your herbed butter. Using room temperature butter mix with herbs, spices and lemon zest. 
  • Pat the turkey breast dry. Use paper towels to do this. You want it as dry as possible so your herbed butter doesn’t slip off. 
  • Rub the turkey with herb butter. Use your fingers to separate the skin from the breast meat. Rub the butter all over, including the back of the breast too.
  • Add in veggies and broth to your slow cooker. Place in 1 halved head of garlic, chunks of onion, stalks of celery, a bay leaf, halved lemon, herbs, and chicken broth and let your slow cooker do its magic. 
  • Broil the Turkey Breast for a crisp golden skin. Crips skin and moist meat are what you want on your holiday plate! A quick broil on your buttery turkey skin will give it the perfect golden crisp skin. 
  • Rest the turkey. This step always taste my patience, ha! However, this may be one of the most important steps I’m giving you! You want a moist turkey then wait it out 20 minutes to let the juices settle instead of spilling out all over your cutting board and counter. 
  • Carve the turkey. First, slice the two breasts off the bone and then slice it crosswise. 
  • Make the Gravy: Do not dump the drippings!! Combine them with flour, broth, and bullion for the most killer gravy!

Yield: 4-6

Slow Cooker Turkey Breast + Gravy

Slow Cooker Turkey Breast + Gravy

This Slow Cooker Turkey Breast is so juicy and moist! Coated in herbed butter and cooked with celery, onion, and an apple to tender perfection. This is the easiest way to make turkey and the juices make a killer gravy!

Prep Time 15 minutes
Cook Time 4 hours
Additional Time 20 minutes
Total Time 4 hours 35 minutes

Ingredients

Herbed Butter

  • 4 tbsp of butter, unsalted
  • zest from 1 small lemon
  • 1/2 tsp black pepper
  • 2 tsp chopped rosemary leaves
  • 2 tsp thyme leaves
  • 1 tsp chopped sage leaves
  • 2 garlic cloves minced OR 1 tbsp garlic powder 
  • 1/2 tbsp salt

Turkey

  • 4 pound turkey breast with bone and skin (not frozen)
  • 1/4 cup chicken broth
  • 1 medium withe onion cut in 4 pieces
  • 1 lemon halved 
  • 3 celery stalks
  • 1 garlic head cut in half
  • 1 bay leaf
  • 3 spring of fresh herbs, I used 1 rosemary and 2 thyme springs

Gravy

  • 2 cups of turkey drippings
  • 2 cups chicken broth
  • 2 tbsp chicken bullion ( I use Better Than Bullion Roasted Chicken Base)
  • 1/2 cup flour 

Instructions

    1. Make your herbed butter. Using room temperature butter mix with herbs, spices and lemon zest. 
    2.Pat the turkey breast dry. Use paper towels to do this. You want it as dry as possible so your herbed butter doesn't slip off. 
    3. Use your fingers to separate the skin from the breast meat. Rub the turkey with herb butter all over, including the back of the breast too.
    4. Add in veggies and broth to your slow cooker. Place in 1 halved head of garlic, chunks of onion, stalks of celery, a bay leaf, halved lemon, herbs, and chicken broth.

    5. Slow cook the turkey breast till 165 degrees F. Place turkey on top of veggies and broth. Cook for 3 - 4 hours on Low or 2-3 hours on High. { time can vary based on your slow cooker and size of bird}
    6. Turn on your broiler to high. Broil the Turkey Breast in the center rack till crisp golden skin, about 5 minutes, keep an eye on it so you don't dry out your turkey. 
    7. Rest the turkey. Transfer your turkey to a cutting board and let sit for 15-20 minutes. 
    8. Carve the turkey. First, slice the two breasts off the bone and then slice it crosswise. 
    9. Make the Gravy in a saucepan by combining chicken broth, turkey drippings, flour, and bullion. Whisk it together on medium-low heat till combined.

Egg Roll in a Bowl

The Egg Roll in a  Bowl is a healthier twist on a traditional egg roll. This recipe has everything an egg roll offers without the deep-fried wrapper. It is vegan + gluten-free + refined sugar-free.

Ever just want Chinese takeout, but you just went grocery shopping and know you should probably use what you have, the story of my life!  Egg rolls are my favorite especially with the sweet dipping sauce, however, Trader Joes Orange Chicken runs a close second.

After vacation, I’ve been making an attempt to just eat better.  After having kids weight just seems to stick a little different, haha! And well it should be a no brainer that I ate all the tacos and margaritas in Mexico! Thus I really try to eat at home and use wholesome ingredients whenever possible.

 Yesterday on our way home from the swim meet for my son we stopped by the store to pick up a few things for school lunches. Mondays sure do come quickly around here. Sunday grocery shopping is madness around these parts of town and the parking lots are not much better! Anyhow, I was on my way out of the grocery store it smelt like Chinese food, there is a Chinese restaurant close by and omg I knew what I wanted for lunch, Egg Roll in al Bowl of course! It is so easy to prepare and a great healthy alternative to deep-fried egg rolls. 

This recipe is great for meal prep, make it once have it for the week! Egg Roll in a Bowl is a great way to add fiber to your diet. Cabbage has cancer-fighting sulfuric compounds yet another great reason to add it to your diet!

How To Make Egg Roll in a Bowl:

  1. Optional Garnishes:
  • siracha or garlic chili sauce
  • coconut aminos
  • peanuts
  • bean sprouts
  • green onion
  • avocado

Love quick meals? Also, try Easy Teriyaki Chicken & Rice Bowls.

Yield: 4

Egg Roll in a Bowl

Egg Roll in a Bowl

Egg Roll in a Bowl the healthier way to eat an egg roll! It is vegan, gluten-free, and refined-sugar-free. Makes the perfect quick meal and also excellent for meal prep!

Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes

Ingredients

  • 10 oz extra firm tofu, cut into 1/4 inch cubes
  • 1/2 cup coconut aminos (can sub soy or tamari just use 1/4 cup)
  • 1 tsp tamari
  • 1/2 tsp chili garlic paste 
  • 1/2 tsp agave
  • 1/4 tsp black pepper
  • 2/3 cups carrots, grated  (2 carrots)
  • 1/2 medium white onion, thinly sliced
  • 1 tbsp ginger, freshly grated
  • 4 garlic cloves, minced
  • 2 cups green cabbage, thinly sliced
  • 1 cup red cabbage, thinly sliced 

Instructions

  1. In a large skillet heat oil on medium-high. Add tofu and cook till golden brown about 3-4 minutes per side. You may need to stir more frequently to avoid sticking. Add more oil if necessary. 
  2. In a small bowl whisk together coconut aminos (can sub soy sauce or tamari), agave, black pepper and sriracha ( can sub chili garlic sauce).  
  3. Pour sauce over tofu then add onion and sauté for 1 minute. Add ginger and garlic; sauté till fragrant. Add cabbage and carrots sauté about 5 minutes.
  4. Divide among bowls and top with your favorite garnishes. Serve or rice or rice noodles. 

Notes

Optional Garnishes

siracha or garlic chili sauce
coconut aminos
peanuts
bean sprouts
green onion
avocado

Stores great in the fridge and is an easy reheat!

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 142 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 0mg Sodium: 701mg Carbohydrates: 19g Net Carbohydrates: 0g Fiber: 4g Sugar: 12g Sugar Alcohols: 0g Protein: 9g