I want to take this opportunity to not only give thanks for all the many good things in my life over the years, and the plentiful food on my Thanksgiving table, but also for all you wonderful readers out there who make this website, my favorite pastime in retirement, a true pleasure. May you cook up a tasty feast tomorrow (low carb, of course) and enjoy it with dear friends and family. HAPPY THANKSGIVING EVERYONE!
This is a soup I’ve made for several years now and it comes out consistently tasty even when I don’t measure a single ingredient that goes into the pot. There’s just something magical about the flavors in this soup. The ingredients and flavor additives just seem to be a marriage made in Heaven! There are more vegetables in this than meat, so compared to my other soup recipes, this one’s a little carb-y, but worth every single carb in flavor and nutrition it yields! This is not suitable for Induction unless you omit the peas. It will work well in a Keto diet if you use soy black beans, as well as Primal-Paleo if you use a more plan-appropriate vinegar. You can lower the per serving carb count on this soup by about 4 net carbs if you substitute soy black beans for the blackeyed peas, but the flavor will not be quite as good in my opinion.
1 meaty ham bone
3 c. homemade chicken, pork or beef broth (I’ve used them all successfully)
2 c. diced cooked ham (from the bone above)
1 15-oz can diced tomatoes, no salt added (about 1¼ c., or 3 diced fresh Roma tomatoes)
2 large stalks celery, chopped
3/4 c. red bell pepper, chopped
4 oz. onion, chopped
3 cloves garlic, minced
1 c. parsley, chopped (loosely packed)
Dash black pepper
½ tsp. ground thyme
½ tsp. my Seafood Spice Blend
¼ c. vinegar (rice wine vinegar is what I use, but red wine vinegar or balsamic are suitable choices)
1 tsp. Sriracha chili sauce (or sub in 5-10 drops Tobasco or other favorite hot sauce)
3/4 c. frozen cut green beans, chopped a bit more (or cut okra)
1 15-oz can blackeyed peas with their liquid (also known as cowpeas)
DIRECTIONS: If you own a pressure cooker, that works wonderfully here. It will see to it this soup is ready to eat in about 20 minutes. If you don’t own one, you will need to cook your soup a little longer in order for the tougher vegetables to get completely tender. You don’t want crunchy veggies in soup.
Place the first 8 ingredients (through the garlic) into a pressure cooker, bring the pot to pressure on HIGH heat, then reduce and pressure cook for 10 minutes according to your cooker’s instructions. If using a regular soup pot, you’ll need to simmer about 30 minutes. Remove and bring down pressure in your pressure cooker quickly by running cold water over the top of the cooker until pressure button goes down. Remove lid carefully to avoid a steam burn. Using a pair of tongs, remove the ham bone to a cutting board, cool a few minutes. Trim off all lean meat and dice. Save the fatty/cartilage pieces for your dog or cat! It’s real good for them and they love it so! I usually get about 2 c. diced meat off my ham bones and that’s what my bone again yielded today. Place the diced meat back into the soup pot and turn heat to low. Add all remaining ingredients listed above, stir well and simmer 5 minutes longer. Serve at once and ENJOY! Leftovers will freeze well.
NUTRITIONAL INFO: Makes 5 servings, each contains:
5 g fat
17.46 g carbs, 4.18 g fiber, 13.28 g NET CARBS (about 9 net carbs if made with soy black beans)
17.6 g protein
1160 mg sodium (most of it is coming from the ham)
853 mg potassium
18% RDA Vitamin A, 28% B;6, 15% B12, 72% C, 9% calcium, 27% copper, 39% iron, 17% magnesium, 21% manganese, 38% niacin, 37% riboflavin, 25% selenium, 47% thiamin, 28% zinc
I can never get my husband to eat much cabbage as a separate dish, but as soon as I cheese it up, make it creamy and turn it into a casserole……..his tune changes. I created this little quick skillet dish tonight for dinner that got my husband’s ultimate “up vote”: “You can fix that one again ANY time!” So it looks like this dish will be in my regular chicken recipe rotations. :) And what a nutritious dinner this was!! Just check out the nutritional stats below! Best of all, it’s super EASY! It went together in 15 minutes and baked for just 30 minutes more. This dish is suitable for all phases of Atkins, Keto diets but not for Primal-Paleo due to the cheese/dairy.
16 oz. raw boneless, skinless chicken breast, cut into four ½” thick filets
1 T. olive oil
4 c. cabbage, coarsely chopped
½ c. sour cream
½ c. my Homemade Mayonnaise
Dash each salt, black pepper and garlic powder
1/8 tsp. ground thyme
½ tsp. my Shawarma Spice Blend
½ tsp. onion powder
1 c. shredded Cheddar cheese
DIRECTIONS: Preheat oven to 350º. Heat olive oil in a large non-stick skillet. Brown the four pieces of chicken on both sides over high heat (chicken will not be fully done however). Lift them onto a plate while you put the rest of the dish together in this same skillet. Lower heat to medium-high. Add the chopped cabbage to the skillet and stir/saute for 2-3 minutes just until it begins to wilt. Turn off heat. Add the sour cream and homemade mayo and stir well. Add the spices and stir again to blend. Top with the cheese and neatly lay the browned chicken pieces on top. Pop the skillet into a 350º oven and bake for about 30 minutes. ENJOY!
NUTRITIONAL INFO: Makes 4 servings (a serving is 4 oz chicken + ¼ cabbage mixture):
42.2 g fat
8.47 g carbs, 2.35 g fiber, 6.12 g NET CARBS
30.8 g protein
629 mg sodium
440 mg potassium
24% RDA Vitamin A, 49% B6, 81% B12, 44% C, 8% D, 33% #, 23% calcium, 21% copper, 43% iron, 18% magnesium, 12% manganese, 71% niacin, 77% phosphorous, 69% riboflavin, 104% selenium, 17% thiamin, 38% zinc.
I was originally going to make my regular Chicken Waldorf Salad recipe for super tonight. But my husband wanted a green salad, so we agreed to compromise and serve the Waldorf Salad basically atop a nice tossed green salad. I used the Shawarma Mayo Dressing I usually use on my Waldorf Salad but also added a bit of the Shawarma seasoning to the chicken when I sauteed it in the skillet. This salad is delicious! I can get by using a little less dressing serving it this way, too. :) This salad is not suitable until Atkins Pre-Maintenance or Maintenance due to the apple, unless you have reached the higher-carb fruits level of the carb ladder in Phase 2. It’s one of the carbier recipes on my website with the apple in it.
3 oz. raw chicken breast, cut in mite-sized pieces
1 T. unsalted butter
1½ c. mixed salad greens
2 oz. diced apple (or you can sub in 1 oz. pomegranate kernels)
8-9 walnut halves, broken up a bit
1½ T. homemade mayo
¼ tsp. my Shawarma Spice Blend
DIRECTIONS: Mix most of the Shawarma Spice blend into the homemade mayo and refrigerate until ready to serve. Melt the butter in a skillet. Add chicken and sprinkle with a tiny bit of the Shawarma Spice blend as you saute it until golden brown. Fill your salad bowl with mixed salad greens. Top with chicken. Sprinkle on broken up walnuts and diced apple. Serve the Shawarma mayo dressing either in the center of the bed of greens or separately at the table. ENJOY!
NUTRITIONAL INFO: Makes just 1 salad, so you’ll need to adjust for more people. Each salad contains:
51 g fat
14.3 g carbs, 4.7 g fiber, 9.6 g NET CARBS
28.8 g protein
165 mg sodium
213 mg potassium
18% RDA Vitamin A, 41% B6, 12% B12, 42% copper, 216% iron, 19% magnesium, 40% manganese, 79% niacin, 37% phosphorous, 14% riboflavin, 40% selenium, 13% thiamin and 19% zinc.
If you’re looking a low-carb version of Mom’s cornbread stuffing, you need look no further. Southern girl that I am, I’m pretty fussy about cornbread stuffing! I had about given up on finding a way to make it with low-carb breads and end up with MY definition of stuffing heaven. However………. this recipe is a great imitation of cornbread heaven for me. It will grace your holiday bird, baked chicken, roasted pork or stuffed chops and make you PROUD! It is hands down THE very best stuffing I’ve made since I began low-carbing over 4 years ago. The bread in this recipe brings a slight corn taste to the stuffing (even if made without the corn flavoring!) that none of my previous stuffings have been able to achieve. This is so close to my traditional buttermilk cornbread recipe, I’ll never make the higher-carb version again,……………not even for guests!
I’ve managed to trim down the carbs to make it acceptable for those following a low-carb lifestyle, something traditional cornbread stuffing can never do. This recipe is NOT acceptable for Atkins Induction. If you are still in the Induction Phase, try instead my Induction-friendly Eggplant-Jicama Stuffing. This recipe is suitable for Keto diets but definitely not for Primal-Paleo. By the way, this stuffing freezes well, as I have frozen it many times. So you will be able to make your holiday stuffing ahead of time as long as you don’t actually stuff the bird cavity. I have always preferred the toasty top stuffing gets outside the bird and don’t stuff the bird at our house. Just thaw and reheat your stuffing the day you roast your Thanksgiving or Christmas turkey. When I make stuffing ahead, I under-cook it a bit so that when it is reheated and browned, it doesn’t dry out too much.
1 recipe of my Jalapeno Cheese Bread
6 oz. chopped onion
6 oz. chopped celery
1 stick unsalted butter (8 T.)
1 c. chopped parsley, loosely filled
4 tsp. Dad’s Poultry Seasoning
½ tsp. black pepper
2 c. chicken broth, preferable homemade (stuffing is best if 1 cup of this is the pan juices from your turkey roasting pan. :))
DIRECTIONS: Cook the jalapeno cheese bread as instructed in that recipe. When cooled, coarsely break it up in a large bowl Add the parsley and stir. Set aside for now.
Preheat the oven to 350º/ Melt the butter in a skillet and saute the celery and onion until very tender. I do NOT like crunchy bits in my stuffing!
Add the sauteed veggie mixture, butter and all, to the dry ingredients in the bowl. Add seasonings and finally the broth. You may have to add more broth if the resulting mixture is not fairly wet (but not soupy). Stir well to blend all ingredients. Pour into a well-buttered 9×13 baking pan or two round pans. I personally like to drizzle 1-2 T. more melted butter on top, but that isn’t necessary or included in the numbers below. Bake at 350º for about 30-40 minutes or until golden brown on top.
NUTRITIONAL INFO: Makes 12 servings (approximately 3/4 c. each). Each serving contains:
26 g fat
7.16 g carbs, 3.16 g fiber, 4 g NET CARBS
9.1 g protein
190 mg sodium
135 mg potassium
17% RDA Vitamin A, 12% B12, 11% C, 10% calcium, 27% iron, 19% phosphorous, 11% riboflavin, 14% selenium
We just love eggplant and I like to fix them stuffed once in awhile. Tonight I used pork breakfast sausage as the meat, rather than my usual seafood treatment of this wonderful vegetable. This is delicious and provides a good deal of your daily nutritional needs. Check out the stats below! I usually serve this with a tossed green salad. This dish is suitable for Induction provided you use an Induction-suitable bread for the bread crumbs. It is great for Keto followers as well. It is not suitable for Primal-Paleo as-writtten, but could be with minor tweaking.
1 10-oz eggplant
1 slice bacon, finely chopped
8 oz. pork bulk sausage (preferably homenade),crumbled
2 oz. onion, chopped
2 oz. red bell pepper, chopped
½ c. parsley, chopped
1 slice my Gluten-Free Focaccia Bread, crumbled
¼ c. heavy cream
1/8 tsp. your favorite spice blend for pork
1 large egg, beaten with the heavy cream above
DIRECTIONS: Preheat oven to 350º. Cut stem off eggplant and cut in half lengthwise. Carefully remove the flesh with a knifef, leaving ¼” on the skin to support the filling. Chop the eggplant into ½” dice. Brown bacon in non-stick skillet. Add sausage, crumbling with your spoon as it cooks. Add onion, red pepper, parsley and spice blend you have chosen to use. Cook until vegetables are tender. Turn off heat. Crumbled slice of bread into the pan, Add the cream/egg mixture and stirl all together well. Fill each half of the eggplant with 1/2 of the filling. Press it down slightly with your spoon or hands. Place filled eggplant halves into a baking pan filled with ¼” water. Pop pan into oven and bake for about 45 minutes. The filling should be done and the flesh that was left on the eggplant should be done as well. Carefully lift them out onto your serving platter using two large cooking spoons. Serve with a green veggie or tossed salad.
NUTRITIONAL INFO: Makes two large adult servings, each contains:
61.4 g fat
12.4 g carbs, 4.7 g fiber, 7.7 g NET CARBS
35.1 g protein
550 mg sodium
831 mg potassium
40% RDA Vitamin A, 44% B6, 92% B12, 80% C, 13% E, 11% calcium, 28% copper, 43% iron, 16% manganese, 64% niacin, 48% phosphorous, 43% riboflavin, 29% selenium, 45% thiamin and 42% zinc
It seems like no matter how much fresh asparagus I cook, there are always some spears leftover. This soup is a GREAT way to use a few spears of leftover asparagus. Wonderful for a cold winter day or to nurse a bad cold. Using canned chicken and having some of my little dumplings in my freezer as well, this was ready in just about 15 minutes flat! It was delicious! This recipe is suitable for Atkins Phase 2 OWL and Keto diets. It is not suitable for Primal-Paleo unless the dumpling are omitted. This is a very nutritious soup as well as being a very good one!
1 13-oz can of canned chicken breast, shredded
8 thin fresh asparagus spears, cut into ½” pieces
2 c. homemade chicken broth
¼ tsp. onion powder
½ recipe my Dumpling dough (or you can sub in well-rinsed shirataki tofu “penne” noodles)
Salt and black pepper to taste
DIRECTIONS: Open can of chicken and shred (with the broth) in a medium soup pot. Add the broth, onion powder and asparagus. Bring to a boil and reduce to a simmer. Make the dumpling dough by that recipe’s instructions. Form into ½” balls you roll up in your palms. You will use only half of the dumplings in this soup, so bag up the rest and store in your refrigerator for another use. They freeze nicely, too. Drop your small dumplings into the gently simmering broth, cover and cook exactly 7 minutes. DO NOT LIFT THE LID during this 7 minutes. The dumplings will have slightly thickened your broth for you and the asparagus should be fully done now. Remove from heat, season with salt and pepper to taste and serve.
NUTRITIONAL INFO: Makes two 1½c. servings, each contains:
19 g fat
7.75 g carbs, 4.90 g fiber, 2.85 g NET CARBS
56 g protein
490 mg sodium
654 g protein
15% RDA Vitamin A, 36% B6, 77% B12, 8% E, 35% copper, 49% iron, 16% magnesium, 62% niacin, 53% phosphorous, 41% riboflavin, 73% selenium, 14% thiamin, 65% zinc.