How to Fry Eggplant without Breadcrumbs

I discovered this method when making chicken francaise and wondered if this could deliver the same results. All you need are a few ingredients:

• Eggplant
• Eggs
• Parmesan or Pecorino Romano Cheese
• Italian Seasoning
• Olive Oil
• Salt and Pepper

I used two kinds of eggplant, the regular size and the long skinny size, which I cut into coins.

• Use a peeler to remove the skin from larger sized eggplant, leaving it on the smaller size. This is a personal preference. You can leave the peel on.
• Slice about a half inch thick.
• Salt a baking sheet. Place eggplant on the salted sheet. Salt the eggplant on top side.
• Allow the eggplant to sit and lose moisture for at least 30 minutes. Then use paper towel to dry eggplant, and remove most or all of the salt.
• Dip in beaten egg. Dip in grated cheese.
• Add oil to frying pan. Make sure it’s hot before adding eggplant.
• Fry a few minutes each side until golden.
• Sprinkle with salt, pepper, Italian Seasoning.
• Make sure the pan isn’t crowded. Fry in batches, removing eggplant to paper towel.
• Add more oil if necessary for next batch.

Pecorino Romano or Parmesan Cheese?

I prefer pecorino romano over parmesan, but this recipe uses with either. Make sure you grate it fresh and very fine if you can. Pecorino is a sheep’s cheese with a distinctive tang and is saltier.

What to Do with Fried Eggplant

• Eat them just as is with salt. We used to devour the eggplant in minutes.

• Eggplant Bruschetta: Serve as an appetizer with an Italian Chopped Tomatoes, Basil, Olive Oil

• Eggplant Parmesan – this is truly comfort food. Use the eggplant to layer tomato sauce and mozzarella cheese.

• Eggplant Coins can also be served with a Yogurt Dip, ranch dressing or Tzatziki.

Eggplant Caprese

Make this even better as a starter course by adding tomato, basil and mozzarella cheese for a twist on caprese. You can chop the mozzarella or use mozzarella round. Make sure to add salt and pepper as a finishing touch.

More Eggplant Recipes

• Eggplant Soup
• Eggplant Rollatini
• Eggplant Parm with Pepperoni
• Italian Sausage Stuffed Eggplant
• Eggplant Lasagna
• Eggplant Benedict

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Keto Fried Eggplant Recipe

Course Vegetable

Cuisine Italian

Keyword keto eggplant

Prep Time 10 minutes minutes

Cook Time 19 minutes minutes

Counter time for Sweating Eggplant 1 hour hour

Author Angela Roberts

Ingredients

• 1/4 cup olive oil use as needed
• 2 eggplants
• salt
• 2 eggs
• 2 cups pecorino romano or parmesan

Instructions

• Remove skin before slicing, using a potato peeler. You can choose to leave skin on.
• Slice eggplant. I like it medium thick, about 1/2 inch if I'm baking it without stacking it.
• Sweat the eggplant. Lay out on cloth or paper towels and salt heavily on both sides. Use more cloth or paper towels to absorb the liquid.
• Make sure to wipe off salt with paper towels before dipping into egg.
• Beat 2 eggs. You may not need all, so beat more as you need them.
• Add salt and pepper into eggs.
• Heat about an inch of oil in frying pan.
• Dip into egg, then pecorino cheese and fry eggplant over medium heat.
• Season with sea salt.
• Eat as is or use for eggplant bruschetta, eggplant lasagna, etc.

Notes

I like grated pecorino romano, but you can use parmesan. Pecorino is a sheep’s cheese. Parmesan is a cow cheese.

The post Parmesan Cheese Fried Eggplant Bruschetta (no breadcrumbs) appeared first on Spinach Tiger.

I made this dish on a Wednesday of last week, and then made it all over again. The honest part is that I was never the biggest fan of spaghetti squash. I’ve made recipes with it before, but this one busted to the top of my all time favorite Fall dishes.

Italian sausage, mushrooms, onions, sage, thyme, pecorino Romano and a splash of heavy cream come together to bring one of the best Italian comfort dishes of the season and it’s still low-carb!

I talk to you all the time about my favorite Pecorino Romano cheese and why I love it so much. It’s a sheep’s milk cheese that has a salty tang, and can be used interchangeably with Parmesan Cheese.

Spaghetti squash tastes best when it is properly softened. This squash is twice baked and tender.

Each bite delivers a moment of comfort with the flavors of the sausage with the grated cheese, the earthiness of mushrooms and slight sweetness of the squash, all pulled together by heavy cream.

Spaghetti Squash Casserole Roasted and Rebaked

The spaghetti squash is roasted and then rebaked in a casserole. This also happens to be a very pretty dish that makes a beautiful presentation if you decide to put it back into the shell of the squash.

Spaghetti Squash is Easy to Make

I have a whole post here on how to cook spaghetti squash a few different ways.

Spaghetti Squash is only 31 calories per cup and about 5.5 net carbs.

More Spaghetti Squash Recipes

• Three Cheese Spaghetti Squash Lasagna
• Spaghetti Squash Carbonara
• Spaghetti Squash Three Cheese Lasagna
• Spaghetti Squash Hash Browns
• Italian Shrimp with Spaghetti Squash
• Spaghetti Squash Bolognese Ricotta

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Spaghetti Squash Casserole Recipe with Italian Sausage

Italian Sausage and Mushrooms come together with Spaghetti Squash and Heavy Cream for delicious Winter Comfort Food.

Course Entree

Cuisine Italian

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 4

Author Angela Roberts

Ingredients

Roast Spaghetti Squash

• 1 large Spaghetti Squash
• 1 tablespoon olive oil or butter
• salt and pepper

Squash Filling

• 2 pieces bacon
• 1/2 onion finely diced
• 2 cups mushrooms sliced
• 1 pound Italian Sausage removed from casing
• 1/2 cup freshly grated parmesan or pecorino Romano Cheese.
• 1/4 cup heavy cream
• salt
• pepper

Instructions

Roast Spaghetti Squash Instruction

• Microwave spaghetti squash for 3 to 5 minutes, to make it soft enough to cut it.
• Carefully cut in half lengthwise using a towel to hold the squash.
• Scoop out seeds. It’s important to do that now, as they are harder to separate out once baked.
• Brush olive oil or butter over spaghetti squash.
• Put into baking dish open squash side down.
• Roast for 30 minutes at 400 degrees F. or until it’s easy to shred squash into tendrils with a fork.

Squash Filling

• While squash is roasting, slice bacon across into small lardons.
• Fry bacon until you have crispy pieces. Drain on paper towels and set aside.
• Keep just enough of the bacon grease to sauté the onions and mushrooms for about 5 minutes until soft. Once cooked add to dish with the bacon.
• Wipe out grease from pan and cook sausage, removing it from casing.
• Drain sausage on paper towels.
• Remove spaghetti squash and allow to cool.
• Use the fork to shred the squash.
• Mix together sausage, bacon mushroom mixture, squash.
• Add half cheese and heavy cream.

Assemble

• Put into a baking dish or back in reserved squash shells.
• Season with salt and pepper.
• Sprinkle remaining grated cheese and bake for twenty minutes at 400 degrees.

The post Creamy Spaghetti Squash Casserole Recipe with Italian Sausage appeared first on Spinach Tiger.

I have made chicken parmesan a few times on this blog, once with a gluten free breading, and once with a pork panko breading and pepperoni. This time, though, I tried a completely different technique in preparing the keto chicken parmesan.

I used egg and pecorino cheese as my breading, and I prepped the whole thing in under 30 minutes including making a fast, fresh tomato sauce.

You need five main ingredients to make keto chicken parmesan:

• boneless chicken breast
• parmesan or pecorino grated cheese
• eggs
• tomato sauce
• mozzarella cheese

How to Pound Out Chicken Cutlets

You need to pound your chicken breasts thinly.

Take precautions with raw chicken, as you don’t want to contaminate your surfaces. I never lay cutlets on a wooden cutting board. I have a special “chicken only” color coded mat that I lay over my cutting board or on the counter.

The safest thing to do is to put the chicken in plastic bag and pound it flat, so chicken pieces aren’t flying around, contaminating the kitchen. I use a heavy rolling pin, but you could use the back of a cast iron pan or a meat pounder.

Keto Italian Chicken Cutlets (no bread)

This is the best and easiest way to make keto Italian chicken cutlets with a zero carb count.

• Dry chicken cutlets
• Season with salt, pepper.
• Dip in grated cheese mixed with Italian seasoning.
• Dip in egg wash (beaten eggs with a tablespoon of water).
• Dip again in grated cheese. (This part is optional). (I didn’t find much of a difference redipping the chicken back in the cheese. )
• Fry in avocado oil or olive oil. Turn after about five minutes. The chicken cutlet will move easily when it’s ready to be turned. Cook for another three to five minutes.

Secret for Fast Tomato Sauce

You could use a pre-made tomato sauce from the grocery store, but I never do that.

I always make my own with a large can of good San Marzano tomatoes and I look for the word “certified.” Cento is a great brand and there are others.

Process: Heat some olive oil in saucepan. Squeeze the tomatoes into the pan. Discard any rough pulp that doesn’t easily squeeze. Add salt, pepper, and either a little garlic powder or onion powder. Add some fresh basil if you have it. The sauce is done when the chicken is cooked. You may not use all of the sauce, and you can freeze what remains.

When is the Chicken Done?

The Chicken is done at 165 F. I always use a meat thermometer to be sure. Some recipes return the chicken back into the sauce. I prefer to cook the chicken all the way through on top of the stove, adding fully cooked chicken to the casserole dish following by tomato sauce and cheese.

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Similar Recipes from Spinach Tiger

• Old School Gluten Free Chicken Parmesan
• Keto Chicken Parmesan with Panko and Pepperoni
• Keto Eggplant Parmesan with Pepperoni
• Keto Eggplant Lasagna
• Eggplant Rollatini
• Keto Chicken Tenders

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Keto Chicken Parmesan

Keto Chicken Parmesan with Five Ingredients (No Bread)

Course Entree

Cuisine Italian

Keyword chicken parmesan

Prep Time 14 minutes minutes

Cook Time 15 minutes minutes

Baking Time 15 minutes minutes

Ingredients

• 2 boneless chicken breasts
• salt, pepper
• 2 large eggs
• 2 cups grated cheese (pecorino, parmesan)
• 4 tablespoons avocado or olive oil
• 2 cups tomato sauce
• 1 tablespoon Italian seasoning
• 2 cups whole milk mozzarella cheese grated

Easy Tomato Sauce

• 1 can San Marzano Tomatoes
• 1 tablespoon olive oil
• salt, pepper

Instructions

• Slice chicken breasts crosswise for cutlets. Pound thin. Cut into pieces.
• Beat eggs with a two tablespoons of water.
• Season chicken with salt and pepper.
• Mix italian seasoning into cheese.
• Cover chicken with cheese. Dip in egg. You might want to cover the chicken into more cheese. Either way works. You could fry after you dip in egg or add more grated cheese.
  
• Heat oil in heavy, large frying pan.
• Fry chicken cutlets about 5 minutes on each side. Don't turn over until chicken moves easily.
  
• Heat tomato sauce until warmed through.
• Place a layer of sauce in flat casserole dish. Place the chicken on sauce in one layer. Top with thin layer of more sauce. Top with mozzarella cheese.
  
• Cover with foil and bake for 10 minutes. Uncover and bake another five minutes or until the cheese is melted the way you like it.
  
• Top with parsley and serve with more parmesan or pecorino romano cheese.
  

Easy Tomato Sauce

• Heat oil in medium sized sauce pan. Add tomatoes, crushing the tomatoes with your hand. Discard any pulp that seems stringy or doesn't crush. Season with dash garlic powder or onion powder if desired.
• Cook on low (about 20-30 minutes) while you are making the chicken.

The post Keto Chicken Parmesan appeared first on Spinach Tiger.

Unlike his recipe, I skipped the flour, and added mozzarella cheese. Trying both ricotta fritters with and without the mozzarella, the added cheese won out, and serves as an extra binder, adding to the texture, and making this truly low-carb.

The tomato sauce is made quickly with one large can of Marzano Plum Tomatoes, which is ready when the fritters are done. This dish takes about 30 minutes active time, but does require a lot of patience, as the fritters are fried on the lowest setting.

What are Ricotta Fritters?

Savory ricotta fritters are fried dollops of ricotta cheese, mixed with egg, nutmeg, mozzarella and fried slowly on the stove. They can be eaten as is, or placed in a bed of fresh tomato sauce. They can be a main dish, a side dish or a starter.

Tips For Ricotta Fritters

• Remove the moisture from the ricotta. This will truly make all the difference in the world. Place your ricotta in a strainer lined with cheesecloth or paper towels. Place over a bowl. Cover with paper towel or cheesecloth and press out the extra liquid using a bowl on top. It is recommended to do this for 8 hours, but I only had one hour and used paper towels and was able to make these with no problem.
• Fry on very low. I used the lowest setting on my gas stove. Each fritter took about 8 minutes on one side and six minutes on the other side. It could even take longer, so be patient.
• While the fritters are frying, make the tomato sauce.
• Put tomato sauce in a baking dish. Place ricotta cheese on top of the sauce and keep warm in the oven until serving. You want the sauce to be hot. Sprinkle parmesan or pecorino romano on top right before serving.

Variations on Ricotta Fritters

• Top with Pepperoni
• Serve with Pesto
• Add Veggies, such shredded zucchini
• Go sweet, adding finely chopped apples with cinnamon and sweetener such as Swerve.

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More Keto Italian from Spinach Tiger

• Keto Eggplant Lasagna
• Eggs in Purgatory (Italian Shashuka)
• Italian Sausage Balls
• Keto Sausage Crusted Three Cheese Pizza
• Ricotta Stuffed Meatballs
• Chicken Parmesan with Pepperoni

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Savory Ricotta Fritters with Quick Tomato Sauce

Savory Ricotta Fritters (No flour) with Easy Tomato Sauce

Course Appetizer and Main

Cuisine Italian

Keyword ricotta cheese, ricotta fritters

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 8 fritters

Ingredients

Ricotta Fritters

• 330 grams ricotta cheese 1 1/4 cup
• 2 tablespoons olive oil
• 1/2 cup mozzarella cheese shredded
• 1/4 cup pecorino romano or parmesan grated
• 1 small egg
• 1/4 teaspoon freshly ground nutmeg
• 2 tablespoons chopped parsley
• salt and pepper

Fast Tomato Sauce

• 1 tablespoon olive oil
• 1 clove garlic
• 1 28 ounce can San Marzano Peeled Tomatoes
• 1/4 cup white wine optional
• salt and pepper

Instructions

Getting Liquid out of Ricotta (one hour to overnight)

• Use either cheesecloth or paper towels. I used paper towels and placed under and over the ricotta cheese in mesh strainer over a bowl. I placed another bowl over the ricotta to press out liquid. I only did this for one hour, but you can do this overnight also.

Tomato Sauce

• Heat oil in medium sauce pan that will fit the tomato sauce. Add garlic cloves and cook for a minute. If garlic burns, start over.
• Crush the tomatoes with your hand, retaining the pulp and allowing all the juice and puree to go into the pan. You CAN add in some of the pulp if desired.
• Add in white wine. Season with salt and pepper. Simmer on low for 30 minutes, while making the fritters.

Ricotta Fritters

• Mix ricotta, pecorino romano, parsley, mozzarella, nutmeg, egg, salt and pepper together.
• Heat a flat frying pan (I used a griddle) with a small amount of oil. Using a spoon, place each fritter in frying pan, keeping enough space between to be able to turn them easily. Cook each side 8 minutes and six minutes after flipping. BE PATIENT. They will brown, but this takes time. Keep the heat at its lowest setting.
• Once tomato sauce is done, place both sauce and then fritters in baking pan and warm up in oven if necessary. Serve when hot.

The post Savory Ricotta Fritters with Quick Tomato Sauce appeared first on Spinach Tiger.

Frittatas are a very common dish in America right now, but not so much when I was growing up, except at our house. Frittata was a staple, but not served at breakfast. It was always a side dish at a dinner, cut into wedges, and as leftovers served in crusty bread for lunch the next day. The other unusual thing about our family’s frittata is that it was always made on top of the stove.

I remember my first time making a frittata stovetop, being proud that I was able to turn it over onto a plate and slide it back in to finish it. If you don’t feel like turning on the oven, you can give it a try. Or you can stick it in the oven.

Stove Top Frittata

This frittata was made on top of the stove. Just make sure to use pot mitts. Turn over onto plate and slide back in. Once you make a few of these stove top, you’ll have it down to a science.

Variations for Frittata

Frittatas are the best way to use any kind of leftovers. You can make this same frittata with zucchini instead of yellow squash, and add in other veggies such as peppers or potatoes. Make sure whatever you decide to add in is cooked first.

More Frittatas from Spinach Tiger

• Frittata with Brussels and Purple Potato
• Everything you need to know about frittatas
• Frittata with Potatoes, Manchego, Arugula
• Sheet Pan Frittata with Sweet Potatoes
• Spaghetti Broccoli Frittata
• Sausage Ricotta Frittata
• Sweet Potato Frittata

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Yellow Squash Bacon Fritatta

Stove top or oven baked yellow squash, pecorino and bacon make a great savory frittata.

Course Egg Dish

Cuisine Italian

Keyword bacon, frittata, yellow squash

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Ingredients

Stove Top Frittata

• 4 slices bacon
• 2 cups yellow squash sliced thinly
• 9 eggs
• 2 tablespoons olive oil
• 2 tablespoon pecorino romano or parmesan
• parsley for garnish

Instructions

Stove Top Frittata

• Cut bacon into lardons, crosswise and fry until crispy.
• Remove bacon pieces to paper towels. Keep bacon grease.
• Slice squash crosswise and fry in bacon grease. Remove to bowl.
• In non-stick 9-10 inch frying pan, heat olive oil in medium heat.
• Beat eggs well. Add salt, pepper and 1 tablespoon of pecorino cheese.
• Add bacon and squash to pan. Pour in beaten eggs.
• Using a spatula, go around the sides, lifting the frittata and allow eggs to run under. Once there is no longer any liquid to run, get your plate and pot mitts and turn over, slide back in. Cook for 5 to 7 more minutes or until no liquid comes out of the frittata. Allow to cool for 10 minutes. Slice in wedges to serve.
• Refrigerate left overs. You can reheat in microwave, stove top, or oven.

Bake In Oven

• You can take your frittata straight to oven at 400 degrees F. for about 20 minutes or until you no longer see liquid egg. Make sure to grease your frying pan well, so it doesn't stick.

The post Yellow Squash Bacon Frittata Stovetop or Baked appeared first on Spinach Tiger.

Swiss Chard is Good for full of vitamins and phytonutrients and anti-oxidants. Make it a part of your diet on a frequent basis.

Click here for 30 Low Carb Veggies with 75 Recipes from Spinach Tiger

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Sauteed Swiss Chard

Swiss Chard sauteed with golden raisins, garlic, pecans, olive oil.

Course Side Dish

Cuisine Italian

Keyword swiss chard

Prep Time 5 minutes minutes

Cook Time 12 minutes minutes

Ingredients

• 1 bunch Swiss Chard
• 1 tablespoon olive oil
• 2 cloves garlic cloves
• 2 tablespoons golden raisins
• 1 tablespoon syrupy balsamic vinegar
• 1/4 cup chopped pecans
• 1/8 teaspoon red chili flakes
• salt
• pepper
• 2 tablespoons Pecorino or Parmesan freshly grated

Instructions

• Trim the tips of the swiss chard. Discard.
• Rinse, dry, and chop swiss chard. Cut the stems into a small dice. Cut the leaves larger, as they will reduce in size.
• If raisins are dry, soak in cold water for a few minutes to plump them.
• Heat frying pan prior to adding oil.
• Add oil and turn to medium heat.
• Add garlic cloves and sautè until golden. Remove and discard. Do not over brown.
• Add chard leaves and stem to pan and sautè until softened.
• Drizzle balsamic and toss.
• Add raisins and most of the pecans. (save some for sprinkling top before serving).
• Add Parmesan or Pecorino and toss.
• Season with red chili flakes to taste, and add salt and pepper.
• Sprinkle remaining pecans before serving.

The post How to Sautè Swiss Chard appeared first on Spinach Tiger.

The way the Golden Girls turned to cheesecake, Aunt Rita turned to stuffed shells. She was a modern Italian woman, who prepared food like you might imagine an old nana in Italy. She took her time to get her recipe right and drew on her intuition instead of any recipe.

She knew exactly how much ricotta cheese needed to go into each shell and she never rushed the dish. Many friends were recipients of a dish of shells and it was one of the things people talked about with joy at her wake and funeral. The stuffed shells were more than a pasta dish; they were an offering of comfort and love. 

Why are stuffed shells better than lasagna for a crowd?

We all love lasagna and it’s often the first dish we want to make when we are taking something to a party or delivering a meal. Reconsider why shells might be a better choice. Instead of worrying about cutting lasagna and having it stay intact, people can simply help themselves to stuffed shells taking as little or as many. Some may only want to sample one or two.

When I brought this big dish of stuffed shells to a gathering, not only did they love it, I heard a lot about how delicious the sauce was.  

When I  set out to make a dish of stuffed shells a few weeks back, I  thought it was would be easier than it was. After all, I’m an expert at manicotti and lasagna. I quickly learned a few things of what to do and what not do as I  figured out how to stuff pasta shells properly.

The first thing you need for a good stuffed shells recipe is good marinara sauce. I shared my grandmother’s simple, tomato sauce here and I do hope you make your own sauce, especially when you see how easy it is. 

Ingredients for Stuffed Shells Recipe

• Pasta Shells
• Tomato Sauce
• Ricotta Cheese
• Mozzarella Cheese
• Pecorino Romano Cheese
• Parsley
• Salt, Pepper
• Nutmeg

What kind of cheese do you use for stuffed Shells Recipe?

There are three kinds of cheese used in this recipe. Ricotta cheese is the main cheese and I like the Polly O brand best as I don’t have to worry about it having too much liquid. You can place the ricotta on cheesecloth over a colander for about an hour to get rid of any extra liquid. I add in mozzarella and pecorino. I like the Pecorino Romano, a sheep’s cheese, for its tang and saltiness.

How to Stuff Pasta Shells: Use a Pastry Bag

Drain and cool shells before stuffing. I have found a pastry bag with an extra large circle piping tip works well for stuffing the shells.

There is NO EGG in this ricotta mixture. Taste before filling to make sure it has flavor.

It’s easier to fill all shells first before placing on tomato sauce.

Some ideas for stuffed Shells

• Add fresh Pesto spooned over shells before serving.
• Add fresh chopped spinach to ricotta filling.

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Stuffed Shells Recipe

Authentic Stuffed Shells Recipe with Tips for Stuffing Pasta Shells

Course Entree, Pasta

Cuisine Italian

Keyword Stuffed Shells

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Tomato Sauce 2 hours hours

Servings 6 Servings

Ingredients

• 12 ounces Large Pasta Shells
• 1 cup Shredded mozzarella
• 3 cups Tomato sauce recipe here
• Parmesan or Pecorino Romano for serving

Ricotta Filling

• 16 ounces Ricotta Cheese
• 1/2 cup flat Italian parsley chopped
• 1/2 cup Mozzarella Cheese shredded
• 1/4 cup Pecorino Romano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• dash freshly ground nutmeg

Instructions

Ricotta Filling

• Mix together all ingredients and refrigerate until needed.
• Make shells according to instructions minus one minute. Use plenty of water in pot. Add salt to water before putting shells in. Drain immediately. Allow to cool before filling.
• Preheat oven to 375 degrees F. (190 C.)
• If you don't have a pastry bag, use a plastic baggie (food safe) and cut a hole in tip. Do not over-fill. You should be able to close the shell. If using pastry bag, only fill it half-way. You can also spoon in your ricotta cheese, using a small spoon.
• Once all the shells are filled, layer tomato sauce on a baking dish. Place each filled shell in pan. Cover with more sauce.
• Add mozzarella cheese.
• Cover completely with foil and bake for 30 minutes or until all cheese is melted. You can take off the foil and bake for another five minutes, but I cover with foil to keep the edges of shells from burning.
• Serve with parmesan cheese or pecorino romano.

Notes

Use sauce as needed. You may have some left over.

The post Stuffed Shells Recipe and How to Stuff Pasta Shells appeared first on Spinach Tiger.

Fried eggplant was usually my mom’s specialty, but she’s was not likely to make a grain free, keto friendly version.

Keto fried eggplant is versatile.

Keto fried eggplant can be a side dish, an appetizer or the start of keto eggplant parmesan like I made here.

It’s a simple recipe, using Pork Panko (amazon)  (my favorite keto friendly ingredient), but there are few things you have to keep in mind. You can find jars of Pork Panko at Costco now at a very reasonable price.

Fried eggplant is the kind of side or appetizer that will disappear in moments. I hosted a brunch last year and my mom brought her eggplant. It was the only dish completely gone and gone fast!

Is Fried Eggplant keto friendly?

Yes, the pork panko is zero carbs and one cup of cubed eggplant is only 2.3 net carbs.

Cooking Tips for Keto Fried Eggplant

I  discovered that using a non-stick frying pan with NO oil makes crispier eggplant. I  use the copper chef frying pan that requires no oil or butter 

If you’re looking for healthy, low-carb vegetables, I have listed over 30 low-carb vegetables with over 75 recipes here. 

More Eggplant Recipes from Spinach Tiger

Keto Eggplant Parmesan

Keto Eggplant Pepperoni Parm

Spicy Eggplant Sauce

Italian Eggplant Soup with Sausage

Eggplant Stew

Italian Stuffed Eggplant

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Keto Fried Eggplant Recipe

Course Vegetable

Cuisine Italian

Keyword keto eggplant

Prep Time 10 minutes minutes

Cook Time 19 minutes minutes

Counter time for Sweating Eggplant 1 hour hour

Author Angela Roberts

Ingredients

• 2 eggplants
• salt
• 2 eggs
• 2 to 4 cups Pork Panko or pork rinds ground to crumbs
• 1 cup pecorino romano grated OPTIONAL
• olive oil optional

Instructions

• Slice eggplant. I like it medium thick, about 1 inch if I'm baking it without stacking it.
• Sweat the eggplant. Lay out on cloth or paper towels and salt heavily on both sides. Use more cloth or paper towels to absorb the liquid.
• Make sure to wipe off salt with paper towels before dipping into egg.
• Beat 2 eggs. You may not need all, so beat more as you need them.
• Add salt and pepper into eggs.
• Mix panko with cheese. I like to use ½ cup cheese to 1 cup pork panko, but you can decide for yourself. Keep in mind that pecorino is salty, but I think that adds flavor. You do not need to use the cheese if you don't want to,
• Dip into egg, then breadcrumbs and fry eggplant over medium low heat. I use a non-stick pan that does not require any oil. This is the best way to fry the eggplant crispy. You can use oil in a frying pan, but I've discovered it's better to use no oil. Medium low heat and patience. The eggplant will get crunchy.
• Season with sea salt




The post Keto Fried Eggplant Recipe appeared first on Spinach Tiger.

 I promise you, this is one lasagna that is fully low-carb and will surprise you. When I first made it, I didn’t tell my husband I didn’t use real lasagna noodles and he didn’t realize it. 

You could choose to use a different meat for your lasagna or no meat at all like this spinach lasagna. I chose Italian sausage because it will make your life easier and for the flavor it brings to the dish. Growing up, we had lasagna that was stuffed with Italian meatballs and Italian sausage. You can do that too. 

We have a passion for Italian sausage from Butcher Box (affiliate). It comes loose, is seasoned just right, and is our all time favorite. Butcher Box is a meat delivery subscription. They work with small, local farmers that raise meat humanely. You can tell the difference. 

Some Tips for Keto Lasagna

This lasagna is not going to be the same as my regular lasagna  but if you’re on the keto diet, I think you’ll love it, as it delivers flavor and Italian comfort without the carbs. Here are some tips to help you have a successful keto lasagna. 

• Roll the noodles in two small baking sheets instead of one, as they bake better. 
• Don’t use big chunks of meat, or unseasoned meat. A good option is loose Italian sausage, already flavored and broken up into small pieces. If you use sausage links, slice thinly, or slice yummy meatballs, flavored with parmesan and a little garlic.
• Avoid heavy garlic in your sauce. Too much garlic in any dish overpowers it and the dish loses balance. There’s no place in lasagna for a lot of garlic. If you taste garlic, it’s too much. I  throw two cloves in oil, prior to my tomatoes, for my sauce. Then they are removed, so no one gets garlic clove in their bite of food.
• Stick with ricotta cheese if you’re using cheese. I’ve seen recipes with goat cheese or cottage cheese and it’s a hard pass. The cheeses should be mozzarella, ricotta and either pecorino or parmesan for the best result. However, if that’s your thing, do your thing.
• Use a nice pureed tomato sauce. Avoid sauces that have too much tomato pulp. If you buy store bought sauce, read your ingredients and only buy a sauce without sugar. 
• Season your ricotta cheese. To keep the ricotta from turning into a melting mess, add mozzarella cheese and egg. My favorite ricotta is Polly O, because it’s firm. Do NOT whip your ricotta for lasagna. The last thing you want is liquified ricotta cheese. You want it to have as much heft as possible, which will cut into wonderful pieces.
• Avoid vegetables, but if you do use them, make sure they are diced very fine. I love bell peppers and zucchini, however, I don’t love them in lasagna because they change the texture and zucchini adds too much liquid and doesn’t end up doing anything to add to the dish. 
• Rest your lasagna for twenty to thirty minutes after baking. If you cut lasagna right from the oven, the cheese will pour out and you won’t have nice square, intact pieces.
• Include pecorino romano in your recipe for the ricotta cheese and for serving. It’s tangy and adds a lot of flavor.
   

How is this lasagna keto friendly?

The challenge in making a keto lasagna is eliminating the carbs that come from the noodles. This recipe includes a nearly carb-free noodle made from eggs, cream cheese, mozzarella and roasted radishes. The mixture is then baked and becomes firm enough to cut into strips to layer the lasagna. 

How to Make Keto Lasagna Noodles

Roasted radishes, cream cheese, mozzarella and eggs make up the mixture for the noodles. This was tricky the first time because I had the oven too hot, and I spread the mixture on one large baking sheet. The middle didn’t get firm enough. The second time, I used two smaller sheets with parchment paper and the noodles were firm enough to be cut without being too browned. If you don’t have small baking sheets, spread out the mixture from the end towards the middle, but leave a few inches in the middle without the mixture. 

Don’t let the color throw you. Once it’s combined with sauce and ingredients, it will look fine.

Keto Lasagna Ingredients

I used my tomato sauce recipe here. I make a big batch at a time and freeze in plastic bags, so it’s always ready to go.

I used ricotta cheese, Italian sausage (from Butcher Box, which I think is the best), pecorino cheese, mozzarella cheese, nutmeg, eggs, salt, pepper and parsley. As I said above, if you want to use ground beef, use some left over bolognese or meatballs instead of ground beef. You could also use Italian turkey sausage. Veal meatballs would be incredible in this recipe. 

Bake at 350 for 45 minutes, covering with foil after 25 minutes.  

Rest for twenty minutes prior to cutting to get those nice intact pieces. 

Freeze: You can freeze pre-baking or post baking. We like to freeze individual pieces so we can have access to quick lunch.

Layering Lasagna

I made two layers, one with ricotta, one with ricotta and sausage, finishing the top with a layer of noodles, sauce and mozzarella.

This recipe only makes an 8 x 8 dish. If you want a large lasagna pan, double the recipe. I only used a 16 ounce container of ricotta, 2 cups (or one package) of shredded mozzarella and a half pound of loose Italian sausage. 

What is the nutritional value of keto lasagna?

Italian Spinach Lasagna

Meatball Lasagna

 

Print

Keto Lasagna

Italian Lasagna, comfort food, Keto Friendly with Unique Noodle Recipe

Course Entree

Cuisine Italian

Keyword keto lasagna

Prep Time 26 minutes minutes

Cook Time 45 minutes minutes

Resting Time 20 minutes minutes

Total Time 1 hour hour 31 minutes minutes

Servings 6

Author Angela Roberts

Ingredients

Ricotta Cheese Filling

• 15 ounces ricotta whole milk cheese do not use non-fat
• 1 egg slightly beaten
• 1/4 cup parmigiana reggiano cheese
• 1/4 cup mozzarella cheese coarsely grated
• 2 tablespoons Italian flat leafed parsley finely chopped
• pinch nutmeg grated
• salt and pepper
• grated pecorino romano for serving

Lasagna Noodles

• 1 cup radishes
• 1 teaspoon olive oil
• 4 tablespoons cream cheese room temperature
• 3 eggs
• 1/2 cup mozzarella

For Assembly

• 1 cup tomato sauce
• 1/2 pound Italian Sausage cooked
• lasagna noodles see below
• ricotta cheese mixture
• 1 1/4 cup mozzarella cheese shredded for Topping

Instructions

Cheese Filling

• Mix everything except the egg, then taste. Once satisfied with the seasoning, add the egg and mix.

Make Lasagna Noodles

• Quarter radishes. Using fingers, rub with olive oil, roast at 400 degrees F. for 20 minutes.
• Cool radishes. Put in either food processor or Vitamix type blender with remaining ingredients. Blend thoroughly.
• Prepare two small baking sheets with parchment paper or bake one sheet at time. This way the noodles will bake evenly. You must use parchment paper or noodles will stick.
• Allow to cool and cut into lasagna noodles. They may look a bit odd, but this will work.

Lasagna Assembly

• Cook Italian sausage into small bite sized pieces. If using sausage links, slice thinly.
• Heat tomato sauce on low.
• Start layering lasagna with tomato sauce, noodles, ricotta cheese, sausage. You will have two layers. Top with remaining mozzarella.
• Bake at 375 F. for 35 minutes or until cheese is very melted, but not browned. Halfway through you may need to top with foil to prevent burning.
• Allow to rest 20-30 minutes before cutting. You can use a warm tomato sauce to top when serving.

Notes

One way to make this easier, is to freeze sauce and meatballs from your last spaghetti and meatball dinner. You can also make this in a “freezable baking pan” and make this in advance. You can use a tomato puree instead of canned tomatoes and follow instructions. Only partially boil if you choose to use lasagna noodles that you boil first. Don’t use a crushed tomato for the lasagna. This recipe is best used with a smooth sauce. Don’t use a non-fat ricotta cheese. It makes a difference.

 

 

 

The post Keto Lasagna with Surprising Lasagna Noodles appeared first on Spinach Tiger.

As an Italian I grew up with a lot of soup and there were always two things on the table. Freshly grated parmesan cheese (or pecorino) and extra virgin olive oil. We couldn’t imagine not having a drizzle of olive oil.

When I first posted this, I wrote about Spectrum® Cayenne Pepper Olive Oil to spice up the soup, loaded with vegetables and give it a memorable kick. 

That drizzle at the end made my husband swoon, but it’s also part of the recipe itself. I’m not sure that cayenne oil is available any longer, but there are a few ways to spice up soup.

How to Spice up the Soup

There is another way to bring spice to soup and that’s with bomba sauce. I’m not sure if that’s easy to find anymore, but another option is to drizzle their extra virgin olive oil at the end and spice up the soup with the bomba sauce, which is fermented Calabrian chilis.

I’ve talked about bomba sauce before, which I purchase at Trader Joe’s, as it has that just right kind of heat.   If you don’t have bomba sauce or cayenne infused olive oil, you can add heat with crushed red pepper.

Olive oil can be drizzled into each bowl upon serving, adjusted for each person’s taste and accompanied with a good helping of Pecorino Romano or Parmesan cheese.

The Soup

This is the time of year that we are between summer and winter. We have the pick of the best vegetables from both seasons, including cabbage, tomatoes, and butternut squash.

You can make this soup fast or you can make this soup slow. You can make this in a slow cooker all night or all day, or on top of the stove in a dutch oven.

You can cut up every veggie yourself or you can use a selection of frozen. You can use a homemade bone broth like I did, or you can buy a nice organic boxed broth.

Add Seasonal Vegetables to Italian Soup with Sausage

You have options with vegetables. While the important ingredients of this soup include celery, onions, tomatoes, carrots and cabbage, feel free to add or subtract various vegetables you may have on hand. I’ve made this soup with broccoli and zucchini the first time and cubed butternut squash the second time.

If you happen to have some freshly picked seasonal vegetables, add them in. In the summer that would include yellow and green zucchini. In the winter, you might add in broccoli, cauliflower or butternut squash.

I like to sauté my carrots, onion, celery and cabbage for just a few minutes to drive flavor. The sausage is loose Italian sausage that is browned before adding to the soup.

Use Homemade or Organic Store Bought Broth for Italian Soup with Sausage

I always start with a good homemade bone broth and it works well with either my beef broth or chicken broth.  If time is short, I use an organic store bought broth.

My Favorite Italian Sausage

Our favorite Italian sausage comes from Butcher Box, a meat subscription service. I loved it so much, I became an affiliate.  We choose a custom box every month, and are so pleased knowing we are purchasing quality meat, humanely raised.

Easy Prep for Spicy Italian Soup with Sausage 

Let me assure you, once you take the twenty minutes to prep this soup, you can leave it. You will have enough for a few dinners, as it freezes well. 

More Spinach Tiger Soups that Love a Drizzle of Olive Oil

Homemade Beef Vegetable Soup

Italian Eggplant Soup with Sausage 

Italian Wedding Soup

30 Low Carb Vegetables with over 100 Recipes 

More Spinach Tiger Recipes with Italian Sausage

Italian Sausage Crusted Pizza

Italian Sausage with Creamy Spaghetti Squash

Italian Sausage Frittata

Print

Spicy Italian Soup with Sausage

Italian Soup with Sausage

Course Soup

Cuisine Italian

Prep Time 30 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 30 minutes minutes

Servings 10

Author Angela Roberts

Ingredients

• 4 quarts broth beef broth or chicken broth See Notes
• 1 large can San Marzano tomatoes
• 2 tablespoons olive oil to cook sausage
• 1 pound loose Italian sausage
• 1 large onion diced
• 4 carrots diced
• 4 celery stalks diced
• 2 turnips peeled
• 1 small head cabbage
• 1 can red beans
• 1 can white beans or chickpeas
• 1 tablespoon sea salt up to, taste as you go
• 2 teaspoons freshly ground black pepper
• handful parsley leaves
• 2 bay leaves
• 1 tablespoon bomba sauce see notes
• 1 to 2 cups chopped kale
• 1 handful parsley
• olive oil for drizzling
• Grated Pecorino Romano or Parmesan Cheese for Serving

Instructions

• Bone broth can be made in advance and frozen or started 24 hours in advance. Another option is to use 4 quarts store bought organic broth.
• Add broth to slow cooker. Turn cooker on to time you desire. I used the six hour time.
• Chop tomatoes, and add to broth along with the juices.
• Brown Sausage in large frying pan with oil.
• Remove sausage to a dish, and add celery, carrots, onion, cabbage to pan.
• Sauté lightly for just a few minutes to open up flavors. You are not fully cooking.
• Add sausage, and vegetables,(except for kale) to broth.
• Rinse beans with cold water. Drain. Add to broth.
• Add 2 tablespoons Spectrum Cayenne® Pepper Olive Oil
• Add in a handful of parsley, bay leaf, 1 teaspoon salt, 1 teaspoon black pepper.
• Cook in slow cooker for 4 to six hours. I chose six hours.
• Stovetop Option: Cook on low for at least 2 hours making sure cabbage is cooked through.
• Remove ribs from kale. Chop. Add to soup about twenty minutes prior to serving., so that kale is not overcooked.
• Taste for seasoning. Add more salt and pepper as needed.
• Garnish with chopped parsley.
• Serve with Spectrum® Cayenne Pepper Olive Oil and grated cheese.

Notes

Regarding broth, use either chicken or beef.

Instead of cayenne olive oil, use olive oil and add in red chili flakes according to the heat you prefer.

 

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