Steak Melt on Zoodles

Steak Melt on Zoodles

Steak Melt on Zoodles

Most often we low-carbers think of zoodles (zucchini noodles) for Italian recipe applications.  Today, with a nice hunk of leftover sirloin steak in the fridge, I was thinking along the lines of a Philly Cheese Steak for lunch, but not with the traditional Frankenfood cheese sauce.  And certainly not with a big old carb-laden bun (although I have some low-carb psyllium hotdog buns cooked and ready today).  I was thinking more along the lines of a Swiss/white cheese Patty Melt sort of thing, but on noodles.  The above lunch is what evolved from that thought.  And it came out quite tasty!  My husband REALLY liked this!  It was very filling, too!

This recipe is acceptable for all phases of Atkins, Keto diets and those Primal folks that eat some dairy.  The portions were quite large and you might find this will feed 2 adults and 2 children quite nicely.  But I have calculated the numbers below for 3 equal adult servings.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

16 oz. zucchini, cut into noodles

4 T. olive oil (total)

6 oz. cooked steak, sliced thin (I used pan-seared sirloin)

4 oz. yellow onion, sliced thin

6 oz. cheese, shredded (I used a mix of Swiss & Monterrey Jack)

DIRECTIONS:  Preheat broiler.  Have two non-stick skillets ready, one large enough to fry steak and onions, one to cook the zoodles.  Cut the zucchini into “noodles” with a spiral tool or julienne peeler and have ready.  Slice the steak and onions and brown them in 2 T. of the oil in one skillet.  You want the onions to begin to brown and caramelize to release their natural sugar. When nearly done, heat remaining 2T. oil in the second skillet and place the zoodles in the hot oil.  Reduce heat to medium and stir-fry the zoodles just until they are no longer opaque, but not too soft. Plate the zoodles onto 3 serving plates and top with 1/3 of the meat and onion mixture.  Top with 1/3 of the cheese and pop into hot broiler just long enough to melt the cheese on top.  Remove with pot holder and serve at once.

NUTRITIONAL INFO:   Makes 3 large servings, each contains:

513 calories

39 g  fat

8.66 g carbs, 2.3 g  fiber, 6.36 g  NET CARBS

32.2 g  protein

521 mg sodium

By Peggy Posted in Beef

Loaded “Potato” Casserole

Loaded "Potato" Casserole

Loaded “Potato” Casserole

Who doesn’t like a loaded baked potato?  This is the low-carber’s version, with meat added for a complete meal!  Not such a pretty dish; but a very tasty dish!   I had a leek on hand so I just used that, but green onion is traditional on a loaded baked potato.  This goes together fast and was truly delicious.  Makes a big casserole that will serve 6 hungry adults.  :)  This dish is suitable for all phases of Atkins, Keto diets and those Primal folks that eat occasional dairy.  This is suitable for all phasees of Atkins, Keto diets and Primal folks who enjoy occasional dairy.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

½ large head cauliflower, cut into medium chunks

4 oz. bacon ends (or lean bacon), chopped

1½ c. green onion (or leek), chopped

1 lb. ground beef or pork (I used 90% lean grass-fed beef),

2 oz. cream cheese

½ c. sour cream

1/8 tsp. coarse black pepper

2 c. shredded cheddar cheese

DIRECTIONS:  Steam or boil cauliflower until almost fully tender, but not quite.  Drain well.  Preheat oven to 350º.  While the cauliflower is cooking, in a large skillet or wok, brown the bacon.  Add the green onion or leek and saute until tender. Add black pepper and mix in well.  Salt won’t be needed with bacon and this much cheese. :)  Add ground beef, breaking apart and stirring as it browns.  Add cream cheese, stirring to allow it to melt and disperse into the mixture.  Add sour cream and blend well.  Stir in the drained cauliflower gently. Top with grated cheese and pop into preheated 350º oven for 20-30 minutes to allow flavors to blend and cheese to melt.  Serve at once with a lovely green salad or green veggie of your choice.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

465 calories

37 g  fat

8.68 g  carbs, 2.41 g  fiber, 6.27 g  NET CARBS

26.6 g  protein

676 mg sodium

 

 

 

Buttery Sriracha Pot Roast

Buttery Sriracha Pot Roast

Buttery Sriracha Pot Roast

The pan juices this roast made, melded with the butter, Sriracha sauce and caramelized onion was so sweet and tasty I was spooning it out onto my meat and licking the pan before I washed it after dinner tonight.  I made sure to not use much Ranch seasoning so as not to drown out the magic of the other flavors.  Man, was this roast ever good! If you’re a pot roast fan, this one is definitely worth.  I’ll bet you add it to your regular rotation roast recipes.  It’s THAT good.    It’s incredibly simple, too.  for those that shy away from spicy foods, there was a bit of tingle on my tongue, but this was not very hot with Sriracha really.  It wasn’t too hot for me, and I don’t like my food very spicy when push comes to shove.  :)  This recipe is suitable for all phases of Atkins and Keto diets.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

2¼ lb. beef chuck roast (this was a very small roast)

½ pkg. Ranch Buttermilk dressing powder

3 oz. onion, sliced pretty thin

2 tsp. Sriracha sauce

4 T. unsalted butter, cut into smaller bits

DIRECTIONS:  Preheat oven to 350º.  Place meat in suitable pan.  I used a 9×9 square metal pan.  Sprinkle the Ranch powder over the top surface of the meat.  Next top with the sliced onions.  Now invert Sriracha bottle and in a zig zag motion like they do chocolate sauce over desserts in the fancy restaurants, zig-zag about 2 tsp. Sriracha sauce over the onion layer.  Next dot with small pieces of the butter to evenly cover.  Top with a good sprinkling of black pepper.  Pop into oven without a cover and bake for about 2 hours.  Chuck takes longer to get tender.  There is a fair amount of shrinkage, so you’ll only end up with about 2 lbs. cooked meat which will serve 4 people nicely, perhaps even 5.  I’m calculating for 4 adult servings.  Cut meat into thick slices and serve with pan juices (that’s the best part!).  No need to thicken the pan juices.

NUTRITIONAL INFO:  Serves 4 adults, each generous serving contains:

397 calories

19.1 g  fat

2.9 g  carbs, .2 g  fiber, 2.7 g  NET CARBS

50.7 g  protein

432 mg sodium

 

 

 

Beef-Eggplant Curry

Beef Eggplant Curry

Beef Eggplant Curry

This is a quick, tasty and wonderful way to use up leftover beef pot roast (chuck).  Made the above delicious curry for lunch today.  This one’s a keeper!   I started this at 10:45 and it was done by 11:15!  Super easy dish.  We are very pleased with this quick curry.  I love how easy most Indian curries are to prepare!  This dish is suitable for all phases of Atkins, Keto and Primal-Paleo as well.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 T. olive oil or coconut oil

2 c. cooked beef, trimmed of fat, cut in ½” dice

6 oz. eggplant (I used Japanese purple eggplant), cut in 1″ cubes

3 oz. onion, diced large

½ c. red bell pepper, chopped

½ c. cilantro, cut roughly

1 large tomato, cut in 1″ cubes

2 tsp. my Garam Masala Spice blend

Dash turmeric (about 1/8 tsp.)

Dash salt

½-1 c. water (beef stock if you have some is better)

DIRECTIONS:   Cut up meat, eggplant and onion as indicated above. Heat oil in non-stick skillet over hi heat.  Add onion and slightly brown.  Add eggplant and continue to saute, stirring often.  Add beef and brown a bit.  Add cilantro, tomato and all spices.  Add water as needed to just barely surround meat.  Lower heat.  You don’t want this soupy, but add more water as you cook the dish if all evaporates.  Simmer on medium heat about 15 minutes to allow flavor to mingle.  Serve on cauli-rice, cauli-mash, toasted low-carb bread or muffins, or eat it straight up!

NUTRITIONAL INFO:   Makes 4 servings, each contains:

237 calories

12.5 g  fat

7.05 g  carbs, 2.77 g  fiber, 4.28 g  NET CARBS

24 g  protein

107 mg sodium

 

 

Italian Dumplings

Italian Dumplings

Italian Dumplings

I had exactly 1 cup of delicious spaghetti meat sauce in my freezer and decided to give it a whirl on my delicious dumplings for lunch today.  Man, was this ever delicious!!!  I felt like I was eating real gnocchi or noodles in this!!   This just made my regular recipe rotations and hopped right on up to the top of that list!  Although I made the dumpling dough in small round dumplings, it tasted like I was eating lasagna or ravioli.  The dumplings held up well in the sauce and through the baking process, too. Mmmm. This was sooooooo good!  This is suitable once you reach the Atkins Phase 2 OWL, and OK for Keto dieters.  It would not be appropriate for Primal or Paleo followers.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

(pot of simmering water to make dumplings)

1 recipe my Dumplings

1 c. my meaty Spaghetti Sauce (or low-carb Italian meat sauce of your choosing)

½ c. mozzarella cheese, shredded

¼ c. Parmesan cheese

¼ c. ricotta cheese

DIRECTIONS:   Preheat oven to 350º.  Mix up the dumplings per that recipe’s instructions.  Form the dough into 24 small balls about 3/4″ in diameter.  Drop into boiling water and lower to a gentle simmer, cover and simmer for 8-9 minutes, DO NOT LIFT THE LID during cooking.   Drain off the water and pour the dumplings into a baking dish (no need to grease it).  Dot evenly with your spaghetti sauce.   Dot evenly with the ricotta.  Sprinkle the mozzarella over the top evenly and finally, top with the Parmesan cheese. Bake at 250º for about 15 minutes to heat all and melt the cheese.  ENJOY!

NUTRITIONAL INFO:   Makes 3 servings, each contains:

286 calories

18.7 g  fat

13.93 g  carbs, 6.76 g  fiber, 7.17 g  NET CARBS

21.03 g  protein

451 mg sodium

 

 

 

 

By Peggy Posted in Beef

Beef Pie

Beef Pie

Beef Pie

I fell in love with Pork Pies in Britain.  So I thought I’d apply that approach to a beef pie.  So tonight I gave it a whirl as I wanted to try some Einkorn flour in my best pie crust, slightly tweaked.   I order my Einkorn flour direct from Jovial Foods. Yes, I’ve read the books and yes, I understand what eating modern wheat does to us metabolically.  This is ancient wheat that has not been genetically modified and I choose to do some moderate experimenting with it.  If you do not wish to eat it, use 1/4 c. more of the bake mix in your crust.  I often serve a light cream sauce atop my meat pies and it was delicious added to this one.  But I know that’s not traditional for British meat pies, so I didn’t picture it that way above. :)

The final dish was absolutely delicious!  I decided I wanted a 2-crust pie, and I’m glad I did.  The final dish was not to wet; not too dry……just the right moisture level.  It was also a good filling-to-crust ratio!  I could even slice it like a real pie!  My husband just loved this dish.   The carb count is a little higher than I like, but not bad really, considering there is ¼ c. real flour in it and it has both a bottom and top crust!  You could cut carbs by only doing crust on the top, but that wouldn’t be a traditional British meat pie then, would it?  ;)

This recipe is not suitable until you reach the grains level at Pre-Maintenance or Maintenance in the Atkins program.  This recipe is probably too high in carbs for a Keto diet unless you are at or near goal weight.  It is not suitable for Primal-Paleo, but if you sub in a plan-suitable crust you could certainly eat this. :)

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

DOUBLE CRUST INGREDIENTS:

½ c. Jennifer Eloff’s Gluten Free Bake Mix

¼ c. Einkorn flour (or ¼ c. more of the bake mix above)

2/3 c. golden flax meal

2/3 c. oat fiber (I order from Honeyvillegrains.com)

¼ tsp. salt

4 T. cold butter

2 eggs, beaten

3 oz. heavy cream (¼ c. + 2 T.)

MEAT FILLING INGREDIENTS:

1 lb. lean ground beef (I used grass-fed)

2 oz. onion, chopped

1 c. carrots, diced

1 c. frozen green beans, chopped small

1 c. yellow squash, diced (1 small one)

¼ c. homemade mayonnaise

2/3 c. good beef gravy (I save any leftover after cooking roasts and freeze for such uses)

1 beaten egg

Dash each salt and pepper

DIRECTIONS:   Make the pie crust dough first.  Measure all the dry ingredients into a bowl. Stir to blend. Cut in the butter until it is well blended and the mixture resembles coarse cornmeal.  Beat the eggs with the cream and work it into the crumbly mixture with a fork until it is well-blended and forms a solid ball of dough.  Set the dough in your fridge to chill while you make the filling.

Preheat oven to 350º.  Remove the pie crust from the fridge and divide it into 2 portions, one slightly larger than the other.  Take the larger portion and set it on the bottom of the pie plate or baking dish (I used a spring form pan).  Press the dough evenly onto the bottom and up 1¼” up the sides of the pie plate or whatever dish/pan you are using.  Place remaining dough back into the fridge for further chilling. Pop the bottom crust into a preheated 350º oven and bake until half done and dry to the touch but not brown (about 15 minutes).

Prepare the filling while the bottom crust is baking.  For the filling, brown the ground beef in a skillet over medium-high heat, stirring and crumbling as it cooks.  When almost done, add the vegetables.  Cook, stirring often, until the vegetables are tender, but not mushy.  Turn the heat off and stir in the prepared beef gravy, the beaten egg, dash of salt and pepper and the homemade mayo (I used my seasoned Shawarma Mayo). Set the meat mixture aside.  The bottom crust should be done now.   Remove it from the oven.  Spoon the beef filling carefully into the bottom crust.  Set aside.

Now place the remaining chilled ball of dough onto a sheet of plastic wrap on your counter.  Place a  second sheet of plastic wrap on top, press down with your hand a bit.  With a rolling pin, roll the crust slightly larger than your pie plate or baking dish.  It will be about 3/16″ thick. Remove the top piece of plastic.  You’re going to pick up and let the pastry fold downward onto itself by pick it up, plastic and all, holding it at an imaginary mid-point line, allowing it to fold downwards, plastic touching plastic.  Lay the folded crust side onto the top of the pan, lining up the fold with the mid-point of the pie plate.  Then gently unfold the other half and peel off the plastic wrap gently.   Press down the top crust onto the bottom crust to try and seal it a bit to avoid juices oozing out during baking.  If your top crust breaks apart a bit (mine did a bit), just press the portions together with a moistened finger as necessary.  Set the pan on a cookie sheet pan (to catch any that bubbles-over) and pop it into a hot 350º oven and bake for about 35-40 minutes or until browned nicely.  I served this with a tossed green salad topped with a raspberry vinaigrette.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

424 calories

36 g  fat

20.42 g  carbs, 12.22 g  fiber, 8.2 g  NET CARBS

22.6 g  protein

219 mg sodium

Braised Beef Oxtails with Einkorn Dumplings

Braised Oxtails & Dumplings

Click to enlarge

Oxtail is a cut of beef that is usually used in soups, but it braises nicely, too.  The above dish was made with grass-fed oxtail.  I added a recipe of my Dumplings with a little parsley added.  The final dish was incredibly delicious!  The stock was very rich and didn’t even require any thickening!  This was absolutely delicious!  I’m not sure I’ve ever eaten oxtail any way but in soups before and will definitely fix them this way again!

I used my pressure cooker to speed up the cooking and tenderizing of this meat that tends to be a bit tough.  But you can slow cook them in any stew pot with success.  This dish is not suitable for Atkins Induction unless you omit the red wine.  It is OK for all other phases.

Very little of the flour clings to the meat during dredging and ends up in the stock during cooking  (I started out with 1 c. total and measured what was left in the bag and had virtually 1 c. left!).  Therefore I only calculated 1 T. of each dry “flour” in the nutritional tallies below, but I am absolutely certain even less (more like 1 tsp. each) is actually consumed. :)

INGREDIENTS:

1½ lb. bone-in beef oxtails (I used grass-fed)

2 T. olive oil

½ c. oat fiber

½ c. Einkorn flour (I order from Jovial) or oat flour

2 oz. onion, sliced or chopped

Water to cover meat

¼ c. red wine (any dry red will do) [omit for Induction]

1/16 tsp. thyme

Dash each salt and black pepper

1 recipe my Dumplings

¼ c. parsley, chopped (for dumplings)

DIRECTIONS:  Mix the flour and oat fiber in a small paper bag.  Add the oxtail pieces, close and shake to dredged the meat uniformly with the coating.  Heat the oil in your stew pot or pressure cooker over high heat.  Add dredged pieces of meat and brown well on all sides.  The browning is what gives your stock a rich, dark brown color so do not under brown it.  Cover meat with water.  Add the onion, thyme, salt and pepper.  Bring to a boil (or pressure point) and then lower heat and cook under pressure for 30 minutes.  If you don’t own a pressure cooker, simmer on low heat for about 1 hour or until meat is tender.  Add more water when the meat is done if a lot has cooked away.  You need at lease 2″ of stock to cook your dumplings in.  Lift the meat out onto a serving dish and pop into a warm oven while you make the dumplings.

Make the dumplings by that recipe’s directions, adding the chopped parsley to the dry ingredients. Form 12 ball-shaped dumplings using either your palms to roll or use 2 spoons to form dumplings.  In GENTLY simmering broth, carefully drop the dumplings. Cover the pot and simmer over low heat for 10 minutes.  Lift lid and dip the dumplings onto the meat and gently pour the stock over all.  Serve at once.  I served mine with steamed broccoli.  Be sure to note the fantastic nutritional info for this meal:

NUTRITIONAL INFO:   Makes 4 servings (3 dumplings per serving).  Each serving contains:

549 calories

32.6 g  fat

8.45 g  carbs, 5.55 g  fiber, 2.9 g NET CARBS

55 g  protein

606 mg sodium

520 mg potassium

35% RDA Vitamin B6, 174% B12, 7% C, 7% E, 30% copper, 84% iron, 14% magnesium, 6% manganese, 33% niacin, 58% phosphorous, 82% selenium, 14% thiamin, 222% zinc

Dad’s Peppered Rib Roast

Peppered Rib Roast

Peppered Rib Roast

This recipe was my Dad’s pride and joy.  In 80 years of cooking he never found a marinade he liked better.  I often make this truly out-of-the-ordinary roast for company and holidays, but we do it on smaller cuts of beef year-round!  It’s DELICIOUS!  You grilling fanatics MUST try this recipe sometime!  This is truly my all-time favorite beef marinade as well and has been since I was in high school over 40 years ago.  We invariably have this recipe for Christmas dinner, because we are usually turkey’ed out by then.  This recipe makes enough marinade for an 8 lb. boneless rib roast, which will (after shrinkage) serve 10 nice servings, with some leftover for the most delicious cold roast beef sandwiches you ever had.  I do not recommend reheating this meat, as the meat and marinade loose some of their impact on reheating.   But it makes the best cold roast beef sandwiches you ever ate!  :)

In the beginning, I only made this roast for large dinner parties and holidays, not because it was hard to make, but because that’s when I tend to purchase, cook and serve rib roasts. But once I realized this marinade could just as easily be used on smaller cuts of beef, we enjoy it much more often now.  I have done it for a  3-4 lb. rib roast, lean piece of boneless chuck, sirloin roasts and individual steaks.  It’s also good on wild game you plan to do on the grill.  It’s a truly unique flavor when cooked over charcoal (not so good oven-cooked though).  It is Atkins friendly (just not Induction friendly, because of the wine).  Leaving out the wine just isn’t an option for this recipe, so wait until the Atkins OWL (Ongoing Weight Loss) phase to enjoy this wonderful dish.  I guarantee, this is so good you’ll be fighting over who gets the two end slices, just like at my house.  :)

Many more delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ latest cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a myriad of delicious recipes you are going to want in your collection.  Order your set of cookbooks (also available individually) TODAY from Amazon or here:  http://amongfriends.us/order.php

DISCLAIMER:  I do not get paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks.  Any low-carb cook would be proud to serve any of the recipes to family or guests.

MARINADE INGREDIENTS:

1/2 tsp. garlic powder

1 tsp. paprika

1/8 c. low-sodium soy sauce (1/4 c. if you can tolerate the sodium, I don’t though)

1/2 c. dry red wine (burgundy or claret work nicely but any dry red will do)

1 T. tomato paste

1½ T. coarse ground black pepper (or enough to entirely coat your meat thickly)

DIRECTIONS:

Pound the coarse ground black pepper over all surfaces of an 8 rib roast using the butt of your palm. Use less if doing a small piece of meat. Place meat in glass dish. I drizzle marinate every half hour (as often as you can remember to stop and do it) most of a day (minimum 6 hours). Most efficient way to marinate without disturbing pepper coating is to use a basting brush. Do not touch the meat with your brush, or you’ll wipe all the pepper off! Hold it over the meat and let it drip off the brush. When surface is soaked, put in refrigerator to marinate between “bastings”.  I baste hourly until cooking time.

COOKING:

This recipe really is not good cooked inside in your oven. Not sure why, but it just isn’t.  It seems it is the marriage of the marinade with charcoal smoke that makes this recipe taste divine.  You need to grill the 8 lb. rib roast for about 2 hours over medium coals (using a rotary spit if you own one).  If you don’t have one, like me, just turn the meat every half hour to sear all surfaces nicely. Best if not cooked past medium to medium rare stage.  I take mine off when my meat thermometer reads 120º degrees and set it on my cutting board for another 10 minutes to “rest”.  A piece of meat this large will continue to climb to around 130º while resting. That’s usually a nice pink medium-rare inside.

If doing sirloin or chuck roast or individual rib steaks with this recipe, cook a 3-4 lb. chuck about 20 minutes on a side for medium-rare. This marinade really does a nice job of tenderizing a chuck or sirloin roast.  Cook steaks as you usually would to your desired doneness.

This recipe always gets the WOWS when I serve it.  Hope you folks will try it! I think you’ll find you won’t be sorry you did! The outside slices are so good we always fight over them at home.  :)

NUTRITIONAL INFORMATION:

The marinade is discarded when you cook the meat.  No further basting should be done while cooking as there is now raw meat juice in the marinade.   Calculating how much marinade is consumed is difficult.  It would also be impossible for me to know how many servings you are able to get out of your roast.  So I’m providing the totals for the entire batch of marinade and you will have to see how much it makes and how much is left in the pan before discarding to determine roughly how much is staying on the meat and thus consumed by how many people you are serving.   Most of the sauce goes down the drain, to be perfectly honest, so you’re getting mostly sodium from the soy sauce and a few carbs from the wine and tomato paste that cling to the surface of the meat (a little more if you get the end slices).  The figures below DO NOT INCLUDE THE MEAT.

The entire batch of marinade has:

131 calories

.7 g. fat

18 g. carbs, 4.6 g. fiber, 15.4 NET CARBS (entire batch)

5.5 g. protein

1070 mg. sodium

 

German Brats and Vegetables

Click to enlarge

Click to enlarge

We recently grilled some delicious German Beef Brats I can get from my grass-fed beef supplier. The seasoning blend in his sausages is simply delicious!  Very heavy with black pepper, but we like that.  With the 3 leftover links I defrosted tonight, I created a quick, stir-fried dish that’s both tasty, satisfies and yet stays low in carbs, despite all the vegetables in it. This recipe is suitable for all phases of Atkins, Keto, Paleo and Primal nutritional programs.  You could also make this using any type of brats, smoked sausage or Kielbasa with equally good results.

INGREDIENTS:

2 T. bacon grease

8 oz. German beef brat sausages (or any lean link sausage), precooked & sliced

1 c. frozen green beans

4 oz. onion, sliced thinly

4 oz. green cabbage, sliced

1 large clove garlic, minced

4 oz. red bell pepper, sliced

4 oz. sliced mushrooms, drained

Dash each salt and black pepper

¼ tsp. Sriracha chili sauce

DIRECTIONS:    Heat the bacon grease in a non-stick wok or skillet.  Saute the green beans and onion until to begins to wilt.  Add the cabbage and garlic next and continue sauteing until it just begins to soften.  Add the bell pepper, stirring as it softens just a bit (but isn’t mushy).  Add sausage, mushrooms, salt, pepper and Sriracha sauce and stir well for 2-3 minutes for flavors to blend. Remove and enjoy.   I ate mine plain, but it would be good on brown rice for non-low-carb guests.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

274 calories

22.5 g  fat

10.1 g  carbs, 3.05 g  fiber, 7.05 g  NET CARBS

8.7 g  protein

384 mg potassium

725 mg sodium

9% RDA Vitamin A, 20% B6, 6% B12, 66% C, 15% copper, 16% iron, 8% magnesium, 14% manganese, 18% niacin, 17% phosphorous, 17% selenium, 26% thiamin, 25% zinc

Tex-Mex Beef Bone Broth Soup

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Click to enlarge

Bone broth is so very good for you!  I make it, freeze it and use it at every opportunity in my cooking.  I like to collect my grass-fed beef bones in a large plastic bag in the freezer.  Then when I have a big batch, I make extra rich bone broth from them.  I happened to have  1½ quarts of made-up broth in my freezer today and decided it was a good day for soup for lunch.   I didn’t add too much to the pot…just a few vegetables and some leftover grass-fed brisket that was also in the freezer.  I tossed in a couple things to spice it up and VOILA!  Another delicious, hearty soup for a chilly winter day.  This soup is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

INGREDIENTS:

1½ qts. (6 cups) beef bone broth

1 c. rich, beef gravy (I used some leftover made from chuck roast pan drippings)

8 oz. cooked beef chuck or brisket, diced (I used grass-fed brisket)

½ c. Rotel tomatoes with green chilies

1 c. diced tomatoes (I used no-salt canned)

3 stalks celery, chopped

2 small carrots, chopped

4 T. my chimichurri sauce:  (or 2 T. each fresh parsley, cilantro and minced jalapeno pepper)

½ tsp. blend of your favorite chili powder blend (I used a blend of smoky chipotle, guajillo and ancho)

2 cloves garlic, minced

Dash each salt and coarse black pepper

DIRECTIONS:   Place all ingredients in a large soup pot and bring to a boil.  Simmer for at least 1 hour to cook vegetables tender and to blend the flavors together.  Serve with your favorite low-carb crackers.  I served mine with my new Almond-Arrowroot Crackers.

NUTRITIONAL INFO:   Makes 6 large bowls (about 1-1¼c. each).  Each serving contains:

228 calories

14.5 g  fat

6.01 g  carbs, 1.61 g  fiber, 4.4 g  NET CARBS

16.4 g  protein

262 mg sodium

199 mg potassium

23% RDA Vitamin A, 13% B6, 127% B12, 9% C, 7% calcium, 14% copper, 52% iron, 5% magnesium, 37% manganese, 42% niacin, 21% phosphorous, 25% riboflavin, 38% selenium, 5% thiamin, 62% zinc

Perfect Rib Roast

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Click to enlarge

Well, I made it through yet another Christmas feast!  Now, my husband is sound asleep in his favorite chair so I thought I’d post my favorite method for cooking rib roasts that I used tonight.  It’s how my mother roasted them for years and years and folks, it just doesn’t get any easier or any tastier! This method has never, EVER failed me.  This recipe is suitable for all phases of Atkins, Ketogenic diets and Primal-Paleo if you use coconut aminos.

My roasts are usually bone-in as I think they cook more evenly with the bones in them.  But I do remove them after cooking to make slicing the meat easier.  I served my roast tonight with French-style green beans and a tasty cauliflower mash along with a lovely Grand Marnier fruit salad on the side.  All I can say is……………Mmm. Mmm. Mmm.

We like rib roast medium rare and you can see, it cooked perfectly for me as always.  My roast was 4.5 pounds and after removing the bones, I got 8 nice 8-oz. servings (3/8″ thick slices) from the hunk of lean meat remaining.   My little rat terrier got one of the meaty bones for her Christmas dinner.  She was in sheer heaven.  :)  No doubt, my husband will eat the other one for lunch tomorrow.  He just loves to gnaw the bones.

INGREDIENTS:

4½ pound beef rib roast (I usually buy bone-in and allow 1# to serve 2 people when buying)

1 T. coconut aminos, tamari or low-sodium soy sauce

½ clove garlic (or 1/4 tsp. garlic powder

¼-1/3  tsp. coarse cracked black pepper

DIRECTIONS:  Preheat the oven to 325º.  Place the roast on a cutting board or right in your roasting pan if you prefer.  If using fresh garlic, the first step is to cut your clove in half and rub the cut surface all over the surfaces of the meat (all sides, including the bony side).   If not using fresh garlic, step 1 is to drizzle the coconut aminos or soy sauce over the meat surfaces and rub it in with your fingers.  Step 2 is to sprinkle the garlic powder on the meat surfaces.  Last, sprinkle the black pepper all over the meat surfaces.  Place roast bone side down in your roasting pan.  Roast at 325º for 15 minutes to the pound.

Check center of the roast with a meat thermometer (be sure the thermometer tip isn’t touching bone).  The meat is rare at an internal temperature of 115º; medium rare at 120º; well done at 125º and probably overcooked and “dead” (dry and tough) at 130º or higher.   I personally think it is a crime to eat such a wonderful cut of meat well done, but to each his own preferences.    Since we like our rib roast medium rare, I always take it out of the oven when it reads (115º rare) as it will continue to cook as you let it sit on the counter for 5 minutes before carving.  You don’t want to bypass the sitting period or the minute you start slicing, all the wonderful juices will ooze out onto the cutting board and be wasted.  Carve off the bones and set aside.  Carve up 8 nice 3/8″ slices and serve at once.

I like to deglaze the roasting pan with a dab of water over low heat while the meat is “sitting”. Just stir to get up all the brown bits to make your “au jus” sauce.  Add a dash of salt and pepper to the juice if needed.  Serve your roast with horseradish sauce if desired.  My recipe for that sauce is here:  Horseradish Sauce

NUTRITIONAL INFO:   Makes eight 8-oz.servings (plus the meaty bones leftover).  Each 8-0z. slice contains:

846 calories

69 g  fat (less if you trim all visible off as you eat)

.7 g  carbs, .2 g  fiber, .5 g  NET CARBS

52 g  protein

209 mg sodium

671 mg potassium

35% RDA Vitamin B6, 220% B12, 23% copper, 169% iron, 15% magnesium, 59% niacin, 56% phosphorous, 40% riboflavin, 88% selenium, 15% thiamin, 163% zinc

Beer-Braised Beef Shanks with Leeks

Beer-Braised Beef Shanks with Leeks

Beer-Braised Beef Shanks with Leeks

Bought some beef shanks recently that were too pretty and lean to pass up!  I like to braise them in beer or wine as a rule.  This is one of my all-time favorite braised beef recipes and ever so simple.  Cooks itself really, after searing the meat.   This dish is equally good made with large pieces of chuck roast or with beef short ribs, if you can’t get shanks.  The carbs are coming from the leeks but they are really good with this meat.  This dish is only Induction friendly if you omit the beer. It sports an incredible nutrient analysis.  I served mine with buttered, steamed carrots and my Seeded Dinner Rolls   . My husband likes his leeks stewed to “death”, as they appear in the photo.  But I would recommend if you like yours less “dead” (as do I), wait to add them to the pot after the meat has simmered for the first hour hour.   I thicken my broth with xanthan gum, but you can use whatever thickener is acceptable for your eating plan.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2½ lbs. lean, cross-cut beef shanks, I used grass-fed

1 T. coconut oil

2 oz. yellow onion, sliced

3 cloves garlic, minced

1 leek, cleaned and chopped into 2″ pieces

7 oz. large mushrooms, wiped clean

12 oz. low-carb beer (I used Michelob Ultra at 2.6 carbs per bottle)

1/4 tsp. ground thyme

1½ c. rich beef broth

about 1 c. water (enough to cover meat)

thickener of your choice

DIRECTIONS:   Cut root tip and top 1″of green part off the leek.  Slice it lengthwise and wash carefully with water between layers to get all “hiding” dirt out.  Cut into 2″ pieces and set aside.  Wipe mushrooms clean with a dry cloth, cut huge ones in half, leave others whole.  Set aside.    Heat a large dutch oven or stew pot until nearly smoking and add coconut oil.  Sear the pieces of meat on high flame until they are well browned on each side.  Add yellow onion, garlic, broth, beer, water thyme, salt and pepper.  Cover and lower heat to  slow simmer.  Simmer 1 hour.   Add mushrooms and leeks, lightly stirring them into the broth.  Cover again and simmer for about 30 more minutes or until meat is very tender.  Serve with your favorite low-carb bread or dinner rolls and a salad or another vegetable if you prefer.  ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains: (I have calculated the stats below assuming you consume an entire 1/4 of  the thickened broth, which is probably unlikely.  Actual consumed net carbs on the broth might be less than the 6.22 g. shown below.  But the actual consumed would be difficult to calculate any other way than I have shown at 1/4 the broth, 1/4 of the meat and 1/4 of the veggies.)

310 calories

10.4 g  fat

7.55 g  carbs, 1.33 g  fiber, 6.22 g  NET CARBS

40.2 g  protein

450 mg sodium

932 mg potassium

64% RDA Vitamin B6, 240% B12, 36% copper, 62% iron, 88% niacin, 60% phosphorous, 55% riboflavin, 66% selenium and 152% zinc

By Peggy Posted in Beef

Smoky Hamburger-Cauliflower Casserole

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Smoky Hamburger-Cauliflower Casserole

This delicious, hearty beef casserole was inspired by this very simple Hamburger Recipe .   Linda has so many delicious, simple casserole recipes and was my cooking-Bible when I began low-carbing and had no idea what I was doing.

For my final dish, I substituted a somewhat richer creamy ingredient:  Jennifer Eloff’s marvelous Condensed Mushroom Soup (scroll down on the page) .  You should omit the xanthan gum in her soup recipe, as I also add a fair amount of Smoked Gouda cheese to the recipe, which nicely takes care of thickening the liquid in this recipe.  I also greatly increased the vegetables in the recipe for deeper flavor and added parsley and cayenne pepper.

This dish is very quick to make and can even be baked in the same skillet you used for sauteing!  I’m all about easy in the kitchen!  This entree would be suitable for all phases of Atkins, Keto diets and Primal diners who eat occasional dairy.  This one is not appropriate for Paleo.

More delicious low-carb casserole recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

3/4 head (5-6″) cauliflower, cut into flowerettes, steamed or boiled

1 T. butter, unsalted, melted

1 c. celery, chopped

½ c. onion, chopped

1 lb. ground beef (I used 90% lean grass-fed)

½ recipe Jennifer Eloff’s Condensed Mushroom Soup: (omit xanthan gum)

¼ c. chicken broth (I use homemade)

1  4-oz. can sliced mushrooms, undrained

1/8 tsp. black pepper

Dash salt

Dash cayenne pepper (optional)

¼ c. parsley, chopped

6 oz. shredded Smoked Gouda Cheese

DIRECTIONS:  Make the mushroom soup by that recipe’s directions, omitting the xanthan gum.  You will use half for this dish and can store the balance in the refrigerator for about a week.  Set aside for now.  Steam or boil the cauliflower until tender (about 15-20 minutes).  Drain well and set aside.

Preheat the oven to 350º.   In an oven-proof skillet over high heat melt the butter.  Add the onion and celery and saute/stir until they are tender.   Crumble the meat on top and continue to cook until the meat is no longer pink.  Add all remaining ingredients but the parsley (including the condensed soup and cooked cauliflower).  Stir gently to mix well and turn off the heat.  Sprinkle the parsley on top and press slightly into the surface of the casserole.  Pop skillet into your preheated oven and bake for 30 minutes.  Serve with a green vegetable or green salad.

NUTRITIONAL INFO:  Makes 8 servings (my skillet is 15″).  Each serving contains:

267 calories

20 g  fat

6.67 g  carbs, 2.17 g  fiber, 4.5 g  NET CARBS

17 g  protein

488 mg sodium

286 mg potassium

12% RDA Vitamin B6, 37% B12, 17% calcium, 14% copper, 25% iron, 10% phosphorous, 9% riboflavin, 4% selenium

Zucchini and Steak Bake

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This very simple tasty dish is a marvelous way to use up that 4-6 oz. of leftover grilled steak we find ourselves with occasionally.  Not a common occurrence in our household ;) , but it DOES happen from time to time.  This dish takes under 15 minutes to throw together in a skillet and bakes in about 15-20 minutes.  You can even bake it in the same skillet you saute the ingredients in.  This recipe is suitable for all phases of Atkins, other Keto diets and any Primal followers that eat occasional cheese. This is NOT suitable for Paleo devotees.

VARIATION:  You can reduce the steak and increase the bacon to 6oz.  I have even done this dish with NO steak and ALL bacon.  It’s good any way you combine the meats.  I suspect it would be good made with shrimp and bacon as well.

INGREDIENTS:

4 oz. raw bacon, cut up coarsely

2 oz. onion, sliced

6 oz. zucchini, sliced ¼” thick

6 oz. leftover grilled steak, sliced thin

1 plum tomato, coarsely cut up

Few dashes of black pepper

4 oz. shredded Cheddar cheese

DIRECTIONS:  Preheat oven to 350º. Brown bacon in skillet over high heat until nearly done.   Add onion and zucchini and saute until bacon begins to brown and squash is beginning to get translucent.  Add steak and let brown lightly.   Add tomato and stir/cook until tomato begins to get soft.  Sprinkle with black pepper to your liking.  Dip half the mixture into a greased baking dish (I used an 8″x11″ dish).  Spread half the cheese over the mixture.  Spoon the remaining mixture evenly on top and finally top with the remaining cheese.  Pop into oven just long enough for cheese to melt completely, as the mixture is fully cooked already.  Enjoy with a nice green salad.

NUTRITIONAL INFO:  Serves 4, each serving contains:

340 calories

27.4 g  fat

5.02 g  carbs, .9 g fiber, 4.12 g  NET CARBS

18.2 g  protein

566 mg sodium

400 mg potassium

11% RDA Vitamin A, 20% B6, 70% B12, 16% calcium, 12% copper, 18% iron, 9% magnesium, 9% manganese, 21% niacin, 40% phosphorous, 24% riboflavin, 31% selenium, 15% thiamin, 34% zinc

Cheesie Monster Meatballs

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Cheesie Monster Meatballs

Browsing my favorite food blogs, I came across a lovely picture of meatballs, something I’ve not made in ages.  I decided it was high time I did some meatballs for dear hubby and I love them, too!   The dish I came up with is not classic “saucy” spaghetti and meatballs, as actually very little sauce is put on each serving.  But an adequate tomato-y edge was there and made this a delightful dinner.

I’m providing the nutritional information for the individual parts of this, as many will use this meatball recipe with other sauces, serve it over other bases than the zucchini noodles and will use this thick veggie-heavy marinara sauce for other applications.  This dish is not suitable until Phase 2 Atkins due to the ricotta.  It is OK for Ketogenic diets.  It is however not acceptable for Primal-Paleo.

I like to make large batches of meatballs and freeze the extras for quick uses later on.  This recipe makes 20 meatballs or 10 servings of two meatballs.  Adjust your recipe as your needs dictate.

I absolutely love the Lucini “Rustic Tomato Basil Sauce” (no added sugar or bad ingredients) that I found at my local Walmart.  It’s made with all natural ingredients, has a lovely taste and I buy it for quick sauces and us it for quick pizza sauce.  It’s a great flavor foundation to build on.  :)   It costs somewhere around $3.99/jar if I remember right.

You can have many more tasty low-carb recipes like this at your fingertips with your very own copy of the latest publications by Jennifer Eloff and friends: LOW CARBING AMONG FRIENDS. Volumes 1-5 are released.  Vol. 6 is due out later this year and Vol. 7 will be released in early 2015.  Order yours today at Amazon or here: http://amongfriends.us/order.php

I receive no remuneration for this cookbook promotion nor the inclusion of my recipes therein.  I do so simply because they are filled with fantastic recipes any cook, low carb or otherwise, would be proud to add to their cookbook library.

MEATBALLS:

1 lb. ground beef (I used 90% lean grass-fed)

1 lb. ground pork

2 beaten eggs

½ c. ricotta cheese

4 oz. cream cheese, softened

¼ tsp. each onion powder, garlic powder, crushed fennel seed and dried basil

½ tsp. dried oregano, crushed

¼ c. Parmesan cheese

MEATBALL DIRECTIONS:  Preheat oven to 350º.  Measure out all ingredients into a large bowl and mix together with fork or hand until well blended.  Form large 1½” balls by rolling in your palms.  Place them on either a non-stick baking sheet or one with a silicone sheet liner.  Bake at 350º for 30-40 minutes or until lightly browned and no longer oozing pink juices.

QUICK MARINARA SAUCE:

3 T. olive oil

½ c. celery, chopped

4 oz. onion, chopped

¼ c. bell pepper, chopped

5 large mushrooms, chopped

1  25.5 oz. jar (3c.) Lucini “Rustic Tomato Basil Sauce”, all natural ingredients with 4 NC per ½c. serving

2/3 c. parsley, chopped

3/4-1c. water, as needed

DIRECTIONS FOR SAUCE:  Heat oil in skillet or large saucepan.  Add celery, onion and bell pepper and saute until nearly tender.  Add mushroom and saute until translucent. Add Lucini sauce, parsley and bring to a simmer on very low heat.  Cook on lowest setting while meatballs are baking.  Stir often, adding water, as needed, to prevent scorching on the bottom of the pan and to maintain a thin marinara sauce consistency.

ZUCCHINI NOODLES “Zoodles”:    VARIATIONS: Serve over spaghetti squash.           

3 medium zucchini (about 10 oz. each)

1 T. olive oil

DIRECTIONS FOR NOODLES:   Cut the zucchini into noodle shapes either with a hand held julienne peeler (what I use) or the more expensive tools like the counter-top Spirooli  that is designed to do this much faster. Heat olive oil in non-stick skillet over medium-high heat.   Add zucchini threads to the pan and lightly saute just until they become translucent.  DO NOT OVERCOOK them or they will get mushy.

FINAL PLATING:  Plate about 1 cup zoodles on each plate.  Top with 1/2 c. sauce.  Place 2 meatballs on top and if desired, garnish with a sprinkle of grated fresh Parmesan.

MEATBALL NUTRITIONAL INFO:  Makes 20 very large meatballs.  Two per serving.  Each 2-meatball serving contains:

290 calories, 23 g  fat, 1.18 g  carbs, .8 g  fiber, .38 g  NET CARBS and 20.2 g  protein, 155 mg sodium

SAUCE NUTRITIONAL INFO:  Makes ten 1/2 c. servings of sauce.  Each serving contains:

97 calories, 7.2 g  fat, 7.27 g  carbs, 1.93 g  fiber, 5.34 g  NET CARBS, 2.24 g  protein

ZUCCHINI NOODLES NUTRITIONAL INFO:  Makes 10 servings of noodles.  Each 3 oz serving contains:

59 calories, 4.7 g  fat, 4.2 g  carbs, 1.4 g  fiber, 2.8 g  NET CARBS  1.5 g  protein

Sriracha-Infused Burgers

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I have to say these burgers go down in the annals of our 45 years or grilling burgers as the  absolutely BEST burger I have ever EVER tasted, anywhere.  The grass-fed beef gives them a vibrant, rich beefy flavor.  Then the marinade mixture I blended into the meat took them to sheer hamburger Nirvana.  To put that comment into perspective, I do not put condiments on my burgers: I only use lettuce and tomato on them, so the flavor of the meat REALLY comes through on my burgers.  My husband, who puts EVERYTHING on a burger, said he couldn’t taste the marinate so much, only the smoke taste.  Mustard can be a powerful thing (why I don’t like it).  So hubby left the mustard off his second burger and then he agreed with me……. the taste of the meat was incredible. That would indicate this recipe will make incredible bunless grilled meat patties, perhaps wrapped in bacon, to serve with your favorite sides.

You can serve your burgers on your favorite low-carb buns.  I served mine on my new Gluten-Free Grain-Free Hamburger Buns.  They are neutral-tasting like high-carb white bread buns, soft, moist, yet sturdy enough to hold up to the juiciness of the meat and tomato.  These burger patties are suitable for Atkins Induction Phase, Keto diets, Primal and Paleo if eaten either without a bun or a plan/phase suitable bun.

Many more delicious low-carb burger recipes can be yours in Jennifer Eloff’s latest, best-selling cookbook venture LOW CARBING AMONG FRIENDS.  Click to see a preview of what’s in store for you in this 5-volume set.   Jennifer and other low-carb chefs, including well-known George Stella, have brought you a marvelous collection of tasty delights.   Order the set or order them individually in regular or coil binding at Amazon or direct.

DISCLAIMER:  I am not paid for this book promotion or the inclusion of my recipes therein.  I do so simply because they are a GREAT collection of recipes you are going to want to give a try.

INGREDIENTS:

1 lb. grass-fed ground beef  or ground lamb if you prefer (mine is 90% lean)

3 T. butter or ghee, melted

2 tsp. Sriracha hot chili sauce (or 1 tsp. Sambal Oelek sauce)

3/4 tsp. your favorite spice blend (I used homemade Montreal Steak Seasoning)

¼ tsp. onion powder

¼ tsp. garlic powder

DIRECTIONS:  Melt the butter in a saucepan and stir in the remaining ingredients.  Pour over the ground beef or lamb in a medium mixing bowl. Mix well with a fork, cover.  Marinate in the refrigerator for 4 hours.   When ready to cook the burgers, prepare a hot charcoal fire and grill the burgers as usual (about 7 minutes on a side for medium).  The butter in the meat will make them flare up, so don’t walk away to fix that adult beverage while these babies cook.  :)  Serve on your favorite low-carb buns along with your favorite condiments and side dishes.

NUTRITIONAL INFO:  Makes four 4-oz. burger patties, each contains (not including your bun):

297 calories

24.7 g  fat

.97 g  carbs, .02 g  fiber, .95 g  NET CARBS

20 g  protein

247 mg sodium

5.9 mg potassium

10 %  RDA Vitamin A, 27% iron

Asian-Marinated Grilled Steak

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Asian Marinated Grilled Steak

Grilled grass-fed T-bone steaks with a nice marinade on them usually get tender.  Hubby usually has a baked potato with his; I often have fried radishes & caramelized onions, as it reminds me of potato hashbrowns.  And of course, you can’t go wrong serving a nice salad with grilled meat.  This is a  very simple marinade  I think my readers will enjoy. The spices give it a distinct Asian flavor.  This recipe is suitable once you reach Atkins Phase 2 OWL, as the bit of white wine is not allowed on Induction.  It would be acceptable for Paleo-Primal only if you consume small amounts of wine.  Of course, leaving out the wine is always an option.  As grass-fed beef can be a little tougher than grain-raised beef, I would not recommend cooking grass-fed beef well-done or you are going to be doing A LOT of chewing.  :)

Many more delightful recipes can be yours when you order Jennifer Eloff and friends’ latest best-selling cookbook series LOW CARBING AMONG FRIENDS.  There currently are 5 volumes but they are available individually.  Jennifer, Chef George Stella and other talented cooks are sharing some of their tastiest low-carb creations.  Order yours TODAY, in regular or coil binding, from Amazon or direct.

DISCLAIMER:  I am not paid for this book promotion or for the inclusion of my recipes therein.  I do so simply because I have all 5 volumes and KNOW they are GREAT cookbooks!

INGREDIENTS:

2   1″ thick steaks (I used a grass-fed T-bone (each was 14-oz bone-in; yield=10 oz. meat)

3 T. coconut aminos, tamari, or low-sodium soy sauce

2 T. olive oil

2 oz. white wine (omit if still in Atkins Induction)

1 clove garlic, minced

½ tsp. ginger, minced

1/8 tsp. crushed red pepper

1/4 tsp. coarse black pepper

1 tsp. toasted white sesame seeds

1 tsp. black sesame seeds (optional)

DIRECTIONS:  Mix the two types of sesame seeds with the red and black pepper in a saucer.  Poke the meat a few times with an ice pick, knife or kitchen fork to allow marinade to penetrate the meat a bit. Pound the sesame seed/pepper blend onto the surface of the meat either with the butt of your palm or a meat tenderizer mallet.  Place the steaks into a glass marinating dish.  Now add the coconut aminos (or soy sauce), wine and olive oil to the container.  Add the minced ginger and garlic.   Mix it up a bit and then, using a basting brush, drizzle the marinade over the meat carefully trying not to disturb the spices on the surfaces.  Cover and marinate for 4-5 hours in the refrigerator.  Remove steaks 30 minutes before ready to cook to bring them to room temperature.  While they come to room temp, prepare your charcoal fire.  When coals are white-hot, cook the steaks for about 7-8 minutes per side for medium to medium rare as shown above (or until done to your liking).

NUTRITIONAL INFO:   Naturally, not all the marinade is absorbed by the meat and consumed.  I show the total carbs for the marinade below, but you can assume around ½ g. net carb is consumed on the marinade. :)

Yields 2 adult servings (charcoal-grilled steak is the one time I indulge myself).  Each 10 oz. serving of steak contains:

478 calories

21.4 g fat

3.9 g carbs, 2.1 g  fiber, 1.8 g  NET CARBS  (around ½ g net carb is actually consumed)

62.8 g  protein

948 mg sodium

81 mg potassium

13% RDA Vitamin E, 10% iron and 10% manganese

Tex-Mex Beef Enchiladas

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Tex-Mex Beef Enchiladas

Above are my classic gooey, cheesy, Tex-Mex Beef Enchiladas.  What they may lack in appearance they make up for in flavor.  It’s how I’ve made these things for over 40 years, other than the tortilla part.  I can’t live without them, so I just had to come up with some kind of  low-carb “corn” tortilla so that I could fine tune my family comfort food into enchiladas that would still fit into my low-carb lifestyle.  Not a very pretty dish, but trust me these are tasty! Like those enchiladas that have sat in the pan over a restaurant buffet warming tray an hour too long and they are falling apart.  But for me, that’s just when enchiladas start getting GOOD!  :)

I created that low-carb corn tortilla this afternoon.  Not as good as the real deal. I’d be lying if I said it was. But hey, I do what I must to stay low-carb.  These new tortillas made a very tasty enchilada dinner tonight.  They were every bit as good and as filling as my traditional enchiladas, just without all the carbs!!  Guacamole was a perfect compliment to this Mexican dish. These enchiladas are not suitable until the nuts and seeds rung of the Atkins Phase 2 OWL carb ladder.   They are not suitable for Paleo or Primal due to the tablespoon of cornmeal in the tortillas.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 lb. ground beef (I used 90% lean grass-fed)

8 of my low-carb “corn” tortillas

3 oz. onion, chopped

1 tsp. chili powder blend

1 tsp. dried guajillo chiles, seeded and chopped fine (or 1/2 tsp. ground guajillo chile powder)

1 clove garlic, minced

¼ tsp. ground cumin

4 oz. grated cheddar cheese

8 oz. (8 slices) American Cheese (or more cheddar if you prefer)

1 c. homemade red enchilada sauce

½ c. canned green tomatillos

DIRECTIONS:  Make the “corn” tortillas by that recipe and set aside.  Grease baking dish and set aside.  Preheat the oven to 350º.  Brown ground beef along with the chopped onion in a non-stick skillet.  Add the salt, minced garlic, chili powder, cumin and dried guajillo chile to the meat mixture.  Cook until onions are tender and meat is no longer pink.  Spoon about 2 oz. meat mixture  (1 large soup spoonful) onto one of the tortillas.  Add ½ slice of the American cheese.  Gently roll the tortilla around the meat/cheese mixture and place it seam down into the greased baking dish.  Repeat with remaining 7 enchiladas, pushing them snugly together in the pan so they will all fit.  I usually have to put 1 or 2 on the side of the dish as well.  If there is a bit of meat mixture leftover, just spoon it over the top of the rolled enchiladas.  Set the pan aside while you make the red enchilada sauce per the recipe instructions at the above link.  Add the canned green tomatillos to a saucepan on medium heat.  Next add the remaining 4 slices of American cheese to the tomatillos and allow to melt.  Add the enchilada sauce and stir until all is smooth.  Spoon the sauce over the enchiladas in the pan.  Top with the grated cheddar cheese and pop into a preheated 350º oven and bake for about 15-20 minutes or until cheese is melted nicely.  Serve with your favorite guacamole or green salad. ENJOY!

NUTRITIONAL INFO:  Makes 8 enchiladas, each contains:

283 calories

21.06 g  fat

5.50 g  carbs, .67 g  fiber, 4.83 g  NET CARBS

19.4 g  protein

40 mg sodium

172 mg potassium

21% RDA Vitamin A, 16% B12, 22% calcium, 20% iron, 29% phosphorous, 17% riboflavin, 10% selenium, 16% zinc

By Peggy Posted in Beef

Stuffed Poblano Peppers

Stuffed Poblano Peppers

Stuffed Poblano Peppers (my husband’s plate with beans)

This Atkins Induction-friendly entree goes together so quickly once you roast the poblano peppers.  In addition, it’s so tasty.  We just adore Mexican food!  The refried beans on my husband’s plat in the picture would NOT be suitable for Induction, not for Keto diets, and most assuredly not acceptable for Primal-Paleo followers.    Those are not suitable until the flegumes rung of the Atkings OWL carb reintroduction ladder, when you have reached Pre-Maintenance.   I always serve Guacamole Salad with my Mexican food.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 very large 6-7 oz. poblano pepper

10 oz. ground beef

3 oz. onion, chopped

1 tsp. chopped dried mild guajillo chile (sold in clear plastic bags at the grocery store in fresh produce area)

½ tsp. chili powder blend

½ tsp. mild ancho chile powder (or 1 tsp. dried ancho chile pepper, chopped)

¼-½ tsp. garlic powder

¼ c. shredded cheddar cheese

1 c. shredded Monterrey Jack cheese

DIRECTIONS:  Preheat oven to 400º.  Cut the poblano pepper in half lengthwise.  Remove seeds but leave stem in place so it will hold together better during baking.  Place pepper halves on baking sheet that is oiled or lined with silicone sheet and pop into preheated oven to roast.  After 10-15 minutes, turn the pepper halves over and roast the other side for 10 minutes.

While they are roasting, brown the beef and onion in a non-stick skillet. Add all spices and seasonings.  When the onion is tender and meat is fully done, stir in the cheeses to bind the mixture together.  Turn off fire and set aside.

When peppers are roasted nicely on both sides, remove from oven and cool.  Peel off as much of the tough, thin, plastic film-like skin as you can.  Set the pepper halves back down on the baking sheet cut side up.  Fill each of the halves  with half the meat mixture and pop the pan back into the oven for about 10 minutes to allow flavors to mingle.  Serve with your favorite guacamole recipe or whatever sides you like.

NUTRITIONAL INFO:   Makes 2 large adult servings, each contains: (does not include the guacamole or beans on the plate)

565 calories

42 g  fat

9.5 g  carbs, 2.5 g  fiber, 7 g  NET CARBS

42.3 g  protein

909 mg sodium

 

Oven-Roasted BBQ Beef Ribs (Grass-fed)

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Oven-Roasted BBQ Beef Ribs

Sometimes my husband just doesn’t feel like firing up the charcoal grill as it can often be 99º-103º here in Texas in the summertime.  Can’t say I much blame him.  This week I wanted to try the grass-fed beef back ribs I ordered from my panhandle cattleman so I decided to do them in the oven……something we haven’t done in a very long time.  Created a new BBQ sauce for them and cooked them slow and low in my roaster oven that lives out on my patio (used there to avoid kitchen heat in our hot, hot summers).  The ribs came out fall-off-the-bone tender and were “finger-lickin’ good”!  They of course lacked that smoky taste and surface “bark” only charcoal grilling can bring, but they were a delicious dinner, nonetheless.  I served them with baked beans for hubby (green veggie for me) and coleslaw.  This recipe (provided you use a low-carb sauce) is suitable for all phases of Atkins, other ketogenic diets, and also for Paleo and Primal regimens.

My nutritional stats on the grass-fed beef are courtesy of US Wellness Meats.  I actually cut the meat off a couple of the bones to determine the average yield.  Average weight of meat per rib 2 oz. cooked meat.  So 3½ lb. bone-in ribs (raw weight), yielded about 1# of actual meat.

My supplier delivers his meat frozen, so my ribs were actually cooked from a frozen state.  Cooking time for fully-thawed meat would naturally be less.  As grass-fed beef requires much more time to get tender, if not using grass-fed meat, conventional grocery store beef ribs will take much less time than specified in this recipe:  probably only 1 hour covered with foil and 1 hour uncovered after saucing.  :)

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

3½ lbs. (raw weight) beef back ribs (I used grass-fed, 8 ribs)

Dash salt

Dash black pepper

½ c. plan-acceptable BBQ sauce  (I used my own BBQ sauce)

DIRECTIONS:  Preheat oven or roaster oven to 350º and then immediately lower to 250º.  Place rack or ribs in a pan large enough to hold them.    Sprinkle both sides with a dash of salt and black pepper. Cover pan tightly with foil.  Pop into preheated oven.  If using frozen ribs, initially cook for around 4 hours.    If using defrosted ribs, initially cook for around 3 hours.  Time may need to be shortened a bit if your ribs aren’t particularly meaty; time may need to be increased if they are particularly meaty.  When beginning to get tender (longer pink), remove from the oven, take off the foil cover and using a brush, baste both sides of the ribs with your BBQ sauce.  Put the pan back in the oven, UNCOVERED this time, for 30-40 more minutes of cooking.  This additional cooking will allow the sauce to caramelize on the surface of the meat. Remove, from oven when done and serve with your favorite side dishes or a nice summer green salad.  If preferred, you can pop the ribs into a hot broiler to caramelize and brown the sauce on the surface before serving.

NUTRITIONAL INFO:   Makes 4 servings (2 ribs each, 4 oz. meat yield, including approx. 2 net carb sauce).  Each 2-rib serving contains:

300 calories

21 g  fat

2 g  carbs, 0 g  fiber, 2 NET CARBS (slightly varies with sauce used)

19 g  protein

Mediterranean Beef and Eggplant on Zoodles

Click to enlarge

Mediterranean Beef & Eggplant on Zoodles

This is one of those dishes I just threw together.  I had family visiting. I needed easy.  I needed fast.   As with many “toss-in-the-skillet-as-you-go” recipes, they often turn out better than those sophisticated 20-ingredient, multi-phase culinary works of art.   But you guys know by now I’m all about EASY in the kitchen. All I can say is this dish didn’t let me down.  My brother, one-time executive chef, visiting this week really liked this dish.  Hubby liked it, too!  I call it Mediterranean,  but with the seasoning ingredients, it could just as easily have been called Spanish or Puerto Rican.  But regardless of what I named it, this one’s definitely a keeper and I’m sure I’ll be making it again!  This dish is suitable for all phases of Atkins or similar ketogenic diets, Paleo, or Primal followers.  If serving to non-low-carbing dinner guests, you can offer rice to serve this on rather than the zucchini noodles pictured.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

12 oz. zucchini (I used Mexican zucchini, called Calaba)

2 T. olive oil

1 lb. ground beef (I used grass-fed)

10 oz. eggplant, peeled and chopped coarsely

2 oz. onion, sliced or chopped

2 oz. red bell pepper, chopped

3 plum (Roma) tomatoes, chopped coarsely

8 black olives, pitted and chopped

3 T. my sofrito sauce:  http://buttoni.wordpress.com/2013/05/21/sofrito/

Dash each salt and black pepper

DIRECTIONS:  I’m totally addicted to my new sofrito sauce.   :)  But if you’re not familiar with it and don’t happen to have that made up, make up a recipe of the sofrito sauce as instructed in that recipe at the link above and set aside for now. Using a julienne peeler or spiral noodle maker, cut the zucchini into “zoodles”, as I like to call them.  Set the “zoodles” aside for now as well.

In a large non-stick skillet or wok over high heat, brown the ground beef and onion until no longer pink and onion is about tender.  Add the eggplant cubes and saute on medium heat, stirring occasionally, until they begin to soften.  Add the red bell pepper and tomatoes and continue cooking, stirring as needed, until they just begin to soften.   Stir in the 3 T. sofrito sauce, salt and black pepper.  Simmer on low heat just until the vegetables are fully cooked but the eggplant is not reduced to mush.  Stir in the chopped olives last, as they really need no cooking.

While the meat mixture is simmering, saute the “zoodles in the 2 T. olive oil in another non-stick pan on low heat, gently lifting and stirring them with a kitchen fork, just until they are wilted and no longer taste raw (about 2-3 minutes max).  Again, you don’t want to overcook them for best visual appeal.  When all appears ready, plate ¼ of the “zoodles” on each plate and top with 1/4 of the meat mixture.  Serve at once with your favorite hot low-carb bread  and butter and ENJOY!

NOTE:  This would also be good made with ground lamb.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

352 calories

26 g  fat

12.3 g  carbs, 4.0 g  fiber, 8.3 g NET CARBS

22 g  protein

201 mg sodium

 

Sofrito “Burgers”

Click to enlarge

Click to enlarge

My husband requested grilled burgers for the 4th of July so that’s what we did.  I aim to please.  :) He, of course, had his on ciabatta buns with the classic toppings of lettuce, tomato and pickles.  I was originally planning on using one of my low-carb sandwich buns, but decided to eat mine bunless instead, as shown above with a nice, sweet microwaved baked turnip drenched in butter on the side.  Although two patties made for a prettier picture, the days of my being able to eat 2 burger patties are long gone.  I was only able to eat one of the patties shown.  This is yet another delicious use of my newly-discovered Sofrito recipe!  I confess I haven’t put this sauce on anything I haven’t liked it on!  LOVE this stuff!  This burger recipe is certainly suitable for all phases of Atkins, Primal Blueprint and Paleo as well.  I hope you enjoy these as much as we did.

INGREDIENTS:

2 lb. 90% ground beef, preferably grass-fed

8 tsp. bacon grease (omit if using 70% beef; only 4 tsp. if using 80% beef)

8 T. Sofritohttp://buttoni.wordpress.com/2013/05/21/sofrito/

2 ripe avocados

DIRECTIONS:  Prepare your charcoal fire.  While the fire is getting ready, make the Sofrito in a food processor or blender according to that recipe’s directions.  Using a fork or your hands, blend the bacon grease uniformly into the meat.  Form into eight  4-oz. patties.  When fire is hot, grill meat patties until done to your liking.  Plate the meat, slicing 1/4 avocado onto each patty.  Spoon 1 T. sofrito on top of each meat patty either as shown above, or if using buns, you might prefer to spread the sofrito evenly on the meat first and then top with the slices of avocado.  Serve with your favorite sides or on low-carb sandwich buns with a slice of tomato and/or whatever extra toppings you like.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

351 calories

29.4 g  fat

4.58 g  carbs, 3.14 g  fiber, 1.44 g  NET CARBS

21 g  protein

96 mg sodium

250 mg potassium

13% RDA Vitamin C, 9% copper, 30% iron, <10% all other macronutrients

Shepherd’s Pie

Click to enlarge

Click to enlarge

I decided to try my hand at a low-carb version of this tasty British food that has now become an American staple as well.  My hubby is not so fond of mashed cauliflower, but even he admitted this was pretty darn good and said “Be sure to post this recipe on the blog!”  This meal is not suitable for Atkins Induction, but can be enjoyed once you reach the higher carb veggie rung of the Atkins OWL carb ladder where carrots reside.  This dish is perfectly OK for Primal-Paleo if coconut cream/milk is subbed in for the cream in the mashed cauliflower.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

Click to enlarge

Click to enlarge

INGREDIENTS:

1 lb. ground beef

6 oz. homemade pork breakfast sausage (or ground pork, or use all beef if you prefer)

2 medium carrots, diced

1 c. zucchini squash, diced

1 c. frozen green beans

2 oz. onion, chopped

Dash salt and black pepper

1 medium (6-7″ diameter) head cauliflower

4 T. butter or ghee

4 T. cream

Paprika to garnish (optional)

DIRECTIONS:  Preheat oven to 375º.  Peel and dice the carrots.  Chop the zucchini into ½” dice.  You can substitute diced turnips for the zucchini if you prefer.  Chop the onion.  Place all these veggies and the green beans into a saucepan with water to cover. Bring to a boil, lower to a slow boil for about 5-6 minutes.  Cook just long enough to slightly soften them, trying not to overcook, lest their bright color be diminished in the final dish.  Drain veggies in a strainer/colander while you do the next step.

Clean and chop the cauliflower into smaller pieces, place in/over water and boil/steam until completely tender.  Drain well in a colander and put back into the cooking pot and puree, along with the cream and butter.  You can either do this with a stick blender if you have one, or in a food processor or regular blender in small batches to avoid overflow. Season with salt to taste.

In a large no-stick pan, brown the beef and sausage, crumbling as it browns.  Gently stir the drained veggies into the meat mixture and toss gently.   Spoon off and discard as much excess grease/liquid that is in the pan as this can get soupy int eh final dish.  Spoon the meat/veggie mixture evenly into the bottom of the casserole dish.  Using a spoon or rubber spatula, evenly distribute the mashed cauliflower over the top.  Sprinkle with paprika to garnish if desired.  Pop into preheated 375º oven for about 35 minutes or until the top is beginning to slightly brown.  Serve and enjoy!

NUTRITIONAL INFO:   Makes eight 1-cup servings, each contains:

288 calories

22 g  fat

8.18 g  carbs, 3.18 g  fiber, 5 g  NET CARBS

16 g  protein

31% RDA Vitamin A, 23% B6, 18% B12, 51% C, 31% iron, 13% manganese, 16% niacin, 17% phosphorous, 16% riboflavin, 15% selenium, 18% riboflavin, 17% zinc

Puerto Rican Beef Sofrito (on zoodles)

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Puerto Rican Beef Sofrito

This delicious dinner takes all of about 10 minutes if you have the sofrito sauce made up and in the freezer.  I try to keep some made up all the time.  It’s delicious on so many things. My husband (who isn’t low-carbing 100%) said he would like to have his on steamed rice next time.  I’m sure that would be good for your non-low-carb diners.  But it was VERY good on my “zoodles” (zucchini noodles) and would doubtless be good over steamed, slightly mashed cauliflower.   This dish as written is suitable for all phases of Atkins, Primal and Paleo diners as well.

INGREDIENTS:

1.5 T. olive oil or coconut oil (I used half each)

2 oz. yellow onion, sliced

10 oz. lean beef chuck steak or sirloin (I used a small, grass-fed flat-iron steak)

4 T. Sofrito

2  7-0z. zucchini or calaba squash (only outer part is used)

DIRECTIONS:   Slice your squash into noodles using a julienne peeler, or a Spirooli or Noodler if you own one of those tools.  I only cut down to the seeded part of the squash when I make zoodles, saving the center, seed-laden portion of the squash for other uses, usually casseroles.  So only 4 oz. of each 7-oz. squash actually went into this dish.

Trim your meat of all visible fat and gristle.  Pound thin and slice into small pieces.  In a medium non-stick skillet, heat about 1 T. of the oil and saute onion over high heat until it begins to brown.  Add meat and saute until it, too, begins to brown.  While it is browning, add zoodles to a second skillet over medium-high heat with 1 tsp. olive oil.  Saute-steam, stirring with a long-tined kitchen fork to stir.  Cook them until they are just beginning to get translucent and soft.  Turn heat off the zoodles.  Turn heat off the meat skillet now, too.  Add the sofrito sauce to the meat mixture and stir to blend.  Plate half the zoodles on each of your dinner plates and top each pile of zoodles with half the meat mixture.   I served this with a marinated cucumber and tomato salad but it would also be good with broiled, seasoned tomatoes.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

400 calories

23.35 g  fat

8.4 g  carbs, 2.35 g  fiber, 6.05 g  NET CARBS

38.15 g  protein

203 mg sodium

Pesto Mini Meatzas

0042

These are incredibly quick, incredibly easy and incredibly good!  I keep all the ingredients made up in my freezer and refrigerator so that such lunches are a snap for me!  These little gems can’t be picked up and eaten like regular pizza as they are too wet/messy, so get out a fork to enjoy these.  This recipe is not suitable until you reach the nuts rung of the Phase 2 OWL carb ladder.  They are OK for Primal diners, but not Paleo. These would be lovely served with a nice green salad.  These can also be made with ground beef, or with a bit of shredded, cooked chicken.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

12 oz. breakfast sausage (I make homemade sausage)

1 egg, beaten

¼ tsp. each fennel seed and dried oregano leaves (or ½ tsp. Italian seasoning)

¼ c. low-carb spaghetti sauce (I use Lucini basil pesto sauce)

¼ c. pesto sauce (or use commercial pesto)

1 c. grated mozzarella cheese (about 4 oz.)

½ oz. thin sliced red or green bell pepper, cut into strips

DIRECTIONS:   Preheat oven to 350º.  In a medium mixing bowl, well mix the sausage, egg, fennel and oregano with a fork or your hands.  Spoon about 1 tablespoon of meat into each of 12 muffin cups and press down with the back of the spoon.  I used a silicone muffin pan.  Pop into your 350º preheated oven for 15 minutes.   Remove, tilt and blot off excess grease with paper toweling. Top each meat pattie evenly with 1 tsp. spaghetti sauce.  Next spread 1 tsp. pesto sauce on top.  Sprinkle each with about 1T. of the mozzarella cheese, going back and using it all up evenly.  Top with a piece of bell pepper.  Pop back into oven and bake for an additional 10-15 minutes.   Cool slightly and gently lift them out with a fork onto your serving platter.

NUTRITIONAL INFO:  Makes 12 mini-meatzas, each contains:

161 calories

13.4 g  fat

1.44 g  carbs, .36 g  fiber, 1.08 g  NET CARBS

8.5 g  protein

136 mg sodium

 

Mediterranean Meat Patties

Click to enlarge (wrap made with patty sliced laterally)

Mediterranean Meat Patties on a No-Flour tortilla

These wonderful little meat patties were ready in just 15 minutes!  I most DEFINITELY liked the flavor and confess I ate two of them they were so good.  I served them with some tzatziki yogurt sauce and a lovely Greek salad.  The leftovers, 2 days later, ended up in the sandwiches you see pictured above.  The flavor of the leftover meat seemed to have improved on the refrigerator shelf!  This meat mixture would also make great meatballs and be great added to Mediterranean casserole dishes with eggplant, tomatoes and feta. I already had some low-carb no-flour tortillas made up so the sandwich you see above was on the table in no time.  This recipe can also be made with beef or lamb and is suitable for all phases of Atkins.  Primal-Paleo folks can eat this meat on a Greek salad or plan-suitable “wrap”.  When used in wraps, my delicious tzatziki sauce is also very good on these sandwiches, particularly with a little extra chopped parsley sprinkled on top!   Click here for the recipe for the tortilla wraps.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 lb. lean ground pork (ground beef or lamb are more traditional)

about 1/3 c. kale (what I could easily pick up in 1 hand with my fingertips)

about ¼ c. parsley

1 oz. onion

1 clove garlic

½ jalapeno, seeded and chopped fine

¼ c. feta cheese, crumbled

Dash each salt and black pepper

1/8 tsp. Homemade Cavender’s Greek Seasoning

1 T. my chimichurri sauce

1 medium egg

DIRECTIONS:  Place all but the meat in a food processor or blender. Pulse until fine, but don’t reduce it to paste in texture.  You want it about like pesto sauce.  Place the meat in a bowl and with a rubber spatula, scrape the spice/herb mixture on the meat.  With a fork or your hands, blend it all together like you would a meatloaf mixture.  Form into 6 equal patties.  These are traditionally cooked over charcoal on your grill, but almost as good browned in non-stick or lightly oiled skillet on each side until meat in completely cooked.  Your choice. Serve at once with your favorite sides or veggies OR let it cool off a bit, slice the patties laterally so that each one will make a Mediterranean-style wrap sandwich on your favorite plan-suitable tortilla/pita type bread.  If you are using cold, leftover meat for a sandwich the next day, after slicing the patties, I would sear a couple seconds in a non-stick skillet to warm them slightly.

NUTRITIONAL INFO:  Makes 6 patties, each contains:  (numbers are only for the meat)

240 calories

19 g  fat

1.65 g  carbs, .33 g  fiber, 1.32 g NET CARBS

15 g protein

155 mg sodium

284 mg potassium

24% RDA Vitamin B6, 30% B12, 13% C, 13% iron, 24% niacin, 24% phosphorous, 25% riboflavin, 40% selenium, 53% Thiamin, 25% zinc

BBQ-dogs

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BBQ-dogs

When you BBQ a big piece of brisket, like we did a few days ago, it seems there’s always so much leftover (there are just two of us here).  This time, in addition to slicing leftovers to freeze, I chopped a bunch and added a few tablespoons of my low-carb BBQ sauce, with the intention of having convenient chopped beef BBQ sandwiches throughout the week.

I got up this morning knowing I needed to bake some low-carb bread, as I am down to my last roll.  Then when I started stirring all those ingredients up in my mixing bowl this finger-food idea just popped into my head.  Using my protein bar silicone baking pan (but you could use a regular muffin pan), I formed the tastiest little treats!  These would be great for parties, great snacks or even several for a grab-and-go lunch!  They’re low in carbs, too!  I have started adding 1 tsp. yeast dissolved in 1 T. warm water to my bread batter, not for rise, but for flavor.  You can omit that, but it will only lower net carbs by .13 g, so why not go ahead and add it for that touch of yeast flavor?  These are suitable once you get to the nuts level of Atkins Phase 2 (OWL).  Adding a layer of grated cheddar cheese on top of the meat before the final batter topping would be very good, but I didn’t think of that in time. If you add that cheese, be sure to add in those cheese carbs.  You can bake these in muffin pans if you don’t own or want to get the specialty pan shown below.  I just happen to have stumbled on a couple of these pans in my local Tuesday Morning store one day.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 recipe my gluten-free grain-free focaccia bread

12 oz. leftover chopped BBQ beef or pork

¼ c. low-carb BBQ sauce  (1-2 carbs per tablespoon or less)

DIRECTIONS:  Preheat oven to 350º. Make up the bread recipe per that recipe’s instructions.  If you like, you could add a little onion powder to the batter, or finely minced green onion, but be sure to add in those carbs if you do!  Toss the chopped beef with the ¼ c. BBQ sauce.  If not using silicone pans, grease your muffin cups generously to prevent sticking. Dip up about 2 tsp. batter into each of your pan’s 12 slots.  This should take about half the batter.   Using a spoon or fork, spread it evenly on the bottom of the form.  Next dip 1 oz (about 1 Tbsp.) chopped beef mixture onto the batter.  Gently spread the meat evenly.  Finally, spoon the remaining batter on top of the meat in each slot (about 2 tsp.).  Again, with the back of a spoon, spread that batter carefully and as evenly as possible.  You want to completely cover the meat as best you can.  There will barely be enough batter to complete the job, so it is important you measure the bottom and top batter as suggested to avoid running out before all 12 “dogs” are “constructed”.  Place silicone pan on a sheet for support and pop into 350º oven for 25 minutes or until lightly browned as shown.  ENJOY!  Below is a pic of the silicone pan I used, but these can be made in muffin shapes just as well.

Click to enlarge

Click to enlarge

NUTRITIONAL INFO:  Makes 12 “dogs”, each contains: (calculated WITH the yeast added)

193 calories

13.3 g  fat

2.71 g  carbs, 1.05 g  fiber, 1.66 g  NET CARBS

15.7 g  protein

145 mg sodium

 

Grilled Grass-Fed Hanging Tender (“Hanger Steak”)

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Click to enlarge

I find myself liking grass-fed beef more and more.  Not only is it healthier for you, but if cooked properly, it is NOT tough.  Hanging Tender (also known as Hanger Steak, is one of the prized cuts of beef.  Is the one the butcher likes to save for himself!  Now I know why!  This was DELICIOUS!!  Here’s a little video from a professional chef that tells you all about this cut of beef: http://www.youtube.com/watch?v=4MAR5XKd8lk The flavor of this cut falls  somewhere between grilled chuck and ribeye to me. The pictured piece of meat weighed about 2 lbs. and was marinated for about 3 hours in my Peppered Rib Roast marinade (I made up only 1/2 that marinade recipe) seen here:  http://buttoni.wordpress.com/2009/07/13/peppered-rib-roastd-beef/  Of course you can marinate your Hanger Steak in your favorite marinade, but this marinade never  disappoints on beef.  The nutritional counts for this recipe would naturally vary depending on the marinade you choose to use for your steak.  So all I am showing below is the count for a 4 oz. serving of grass-fed beef.  You will have to calculate the amount of meet eaten and then also add in the numbers for the marinade used.  This recipe is suitable for all phases of Atkins and for Primal and Paleo devotees as well.

INGREDIENTS:

2 lbs. trimmed grass-fed Hanging Tender (Hanger Steak)

1 recipe your favorite beef marinade, I used this marinade

DIRECTIONS:  Trim any sinew or membrane the butcher may have left on the surface of the meat.  Season the the meat with pepper (I don’t like to salt meat prior to cooking as I think this draws out vital juices). Mix your marinade ingredients in a shallow ceramic or glass dish. Place the meat in the dish.  Using a basting brush or spoon, drizzle the marinade all over the top surface of the meat. Flip and repeat on bottom surface. Cover and place in refrigerator for 3 hours (or longer).  Drizzle the marinade 2 more times times at hour intervals, turning the meat over each time so you can baste both sides.  When ready to cook, prepare a hot bed of coals on your charcoal grill.  You want to grill this like you would a large steak, fairly close to the coals for best surface charring.  If you want your meat rare, the above-pictured piece was cooked 15 minutes on each side. For medium rare, cook about 20 minutes on a side. For medium, 25 minutes on a side.  Larger pieces will of course take a little longer for each stage. You do not want to cook grass-fed beef well-done or you will likely render it unpleasantly tough. Remember, grass-fed beef grazes….and all that walking reduces fat marbling in those muscles. This meat is VERY lean!  I can tell you for certain the above-pictured steak was as tender as any rare ribeye or tenderloin I’ve ever eaten!

NUTRITIONAL INFO:  Number of servings determined by consumer.  I would guess 4-8 servings.  Each 4 oz. serving has approximately: (remember to add in your numbers for the marinade you select)

340 calories

22 g fat

0 g  carbs, 0 fiber, 0 net carbs

32 g  protein

50 mg sodium

29% RDA Vitamin B6, 305% B12, 33% copper, 90% iron, 10% magnesium, 56% phosphorous, 64% selenium, 10% thiamin, 182% zinc

Montreal Meatloaf

Montreal Meatloaf

Montreal Meatloaf

I’ve wanted to try McCormick’s “Grillmates” Montreal Steak Seasoning in a meatloaf for some time now and I finally got around to doing that today.  I shouldn’t have waited so long!  It was delicious!  This is nothing at all like my Italian Meatloaf I’ve been making for 40+ years, but is was flavorful and a pleasant change from our norm.  I ordinarily use tomato sauce atop my meatloaves, but I happened to have some very rich, grass-fed beef gravy in my freezer from the last grass-fed brisket I cooked.  So I decided to make a delightful sauce with that, adding a dab of tomato paste and red wine.  This recipe is suitable for Phase 2 (OWL) of Atkins.  Paleo and Primal diners can also enjoy this meatloaf provided they either omit the red wine in the sauce, or substitute straight tomato sauce for the top of the loaf (adding it the last 30 minutes of cooking).

Using grass-fed beef, check out the fantastic nutritional information below for this meatloaf!

INGREDIENTS:

1 lb. grass-fed ground beef

1 lb. ground pork (I use very lean ground loin)

2 oz. green bell pepper, finely chopped

2 oz. onion, finely chopped

1/4 c. parsley, chopped

1 T. flax meal soaked a couple minutes in 1/4 c. water

1 large egg, beaten

2 tsp. homemade McCormick “Grillmates” Montreal Steak Seasoning

1 c. rich beef gravy

2 oz. red wine

1 oz. tomato paste

DIRECTIONS:  Preheat oven to 350º.  You can saute the onion and bell pepper in 1 T. oil first if you prefer, but I did not bother this time, as this loaf is large enough and will bake long enough to get the veggies tender without pre-sautéing.  Caramelizing these vegetables won’t have a great flavor impact here.  Your call there. In a large mixing bowl, mix all ingredients well, either with a fork or your hands.  Spoon out onto lightly greased baking pan.  Shape into long loaf about 8″x 4½” (or whatever shape you prefer).  Pop into 350º oven for about 1 hr. 20 minutes, or until meat thermometer reads 155º.

While meat is cooking, Simmer the beef gravy, wine and tomato paste over low heat until thick and smooth.  Salt and pepper to taste.  Set aside until meat is done, reheating a minute or two right before serving. Remove meatloaf from oven when it reaches 155º internal temperature and slice into 8 servings.  Spoon sauce over meatloaf and serve at once.

NUTRITIONAL INFO:    Makes 8 servings, each contains:

404 calories

27.4 g  fat

3.83 g  carbs, .75 g  fiber, 3.08 g  NET CARBS

31.88 g protein

471 mg sodium

 

Sausage Cabbage Stir-Fry

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Click to enlarge

This was a 10-minute quickie lunch that was DELICIOUS!  Colorful, too!  Nothing to it, really, but how can you go wrong with stir-fried cabbage and a little meat of choice?  This is suitable for all phases of Atkins, Keto and Primal-Paleo diners as well. Ground beef or ground lamb could be used instead of ground sausage meat.  If using beef or lamb, you might want to add some sort of spice or seasoning like Garam Masala or Baharat Spice blend.

INGREDIENTS:

3 oz. pork sausage (I make homemade:  http://buttoni.wordpress.com/2011/08/07/peggys-breakfast-sausage/ )

1 oz. yellow onion, sliced

1 cup green cabbage, coarsely sliced

2 oz. red bell pepper

Dash salt and black pepper

Add up to 1 T. bacon grease if your sausage is too lean to stir-fry successfully

DIRECTIONS:  Crumble and brown the sausage in a skillet.  Add the sliced onion and allow to soften.  Add bacon grease only if your sausage is particularly lean.  Add bell pepper, salt and pepper.  Saute a couple minutes longer.   Finally add cabbage and saute/stir until cabbage is beginning to soften.    Season to taste with salt and pepper and serve it up!

NUTRITIONAL INFO:  Makes 1 serving (or 2 smaller servings).  Entire batch contains (calculated using 1 T. bacon grease):

289 calories

24.2 g  fat

9.7 g  carbs, 3.2 g  fiber, 6.5 g  NET CARBS

9.3 g  protein

388 mg potassium

483 mg sodium

14% RDA Vitamin A, 28% B6, 19% B12, 133% C, 9% E, 8% copper, 11% manganese, 23% niacin, 15% phosphorous, 14% riboflavin, 18% thiamin and 14% zinc

Cheese-Bacon-Jalapeno Brats

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Click to enlarge

I’ve been trialing some different cuts from my grass-fed beef supplier.  I ordered some of his beef and pork bratwursts in my last order to see how they compared with what I can buy at my local grocery store.  I don’t like the sugar and fillers in the commercial stuff. I grilled the beef brats last month and those were delicious!  I decided to try something different with the pork brats I planned for tonight.  I partially cooked them in a skillet and then split them down the center.  After adding some cheese and jalapeno to the slits, I wrapped them with bacon and finished them off in the oven. They were DELICIOUS!  We liked these much better than the beef brats, in fact.  Not sure why, other than they clearly had a different spice mixture than the beef.  This dish can be made with either beef or pork brats and is perfectly suitable for all phases of Atkins or Primal diners as well.  These are not acceptable for Paleo followers due to the cheese.

INGREDIENTS:

16 oz. pastured pork (or beef) bratwurst (There were 5 links in my package)

¼ c. grated or sliced Monterey Jack cheese

2 jalapenos, seeded and cut into 10 strips

5 slices low-sodium bacon

DIRECTIONS:   Lightly brown the pork brats on all sides in a non-stick skillet.   You want them about 2/3 done.  Preheat oven to 350º.  Holding each with tongs, make a deep “canoe”-like knife slit down each one but not cutting through at each end.  Push an equal portion of the grated cheese down each slit.  Lay 2 strips of jalapeno into each sausage “canoe” (1 at each end).  Carefully wrap 1 slice of bacon around each sausage “canoe” and secure with a toothpick at each end.  I like to lightly sprinkle bacon with black pepper, but this is not necessary. Pop in preheated 350º oven and bake for about 20-30 minutes or until bacon is fully cooked.  Serve with a salad or your favorite sides.  Be sure to remind everyone at the table to remove the toothpicks before eating.

NUTRITIONAL INFO:   Makes 5 servings, each contains:

301 calories

24.5 g  fat

.32 g  carbs,  .16 g  fiber, .16 g  NET CARBS

19.2 g  protein

310 mg potassium

183 mg sodium

25% RDA Vitamin B6, 24% B12, 10% iron, 28% niacin, 23% phosphorous, 21% riboflavin, 40% selenium, 61% thiamin, 25% zinc

Beef Bok Choy

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Beef Bok Choy

The Bok Choy was particularly fresh and pretty in the grocery store yesterday so I bought the first bunch I have bought in a very long time.  The day before we charcoal grilled a marinated piece of grass-fed beef brisket and there was a lot leftover.  So I slivered some of the leftover meat just as thin as I could slice it to create this dish. Upon examining the refrigerator, I could see fresh mushrooms and a pretty red pepper were calling out to be added to this creation.. Mmmm.  The final dish was delicious!  This dish is suitable for all phases of Atkins and Paleo-Primal as well.

I make my own Hoisin sauce and the link is is the recipe I’m currently using.  The only change I make is I use sugar-free honey where the linked recipe uses real honey.

Many more delicious, quick meals like this can be at your fingertips with the latest, best-selling cookbooks from Jennifer Eloff, co-authored by Chef George Stella and several other very talented low-carb cooks.  Visit them at LOW CARBING AMONG FRIENDS for a photo preview ow what awaits you in this 5-volume set.  What are you waiting for?  You can order the entire set or individual volumes at Amazon or here.

DISCLAIMER:  I am not paid for this book promotion or the inclusion of my recipes in them.  I do so because I strongly feel they are GREAT cookbooks!

INGREDIENTS:

2 T. coconut oil

1 lb. thinly sliced beef

2 oz. onion, sliced

2 stalks bok choy, washed and sliced ½” thick

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Bok Choy

2 oz. red bell pepper, sliced or ½” dice

6 medium mushrooms, sliced

1 tsp. ginger, minced

2 cloves garlic, minced

½ tsp. chile sauce (I use Sambal Oelek)

3 T. Paleo-fied Hoisin Sauce (made with sugar-free honey)

½ c. beef broth

1 T. low-sodium soy sauce or coconut aminos

a bit your favorite thickener (optional)

DIRECTIONS:  Slice, dice and mince all the listed vegetables and set by the stove burner. Set the bok choy white part and leafy part in two separate stacks   Gather all other ingredients and have them close at hand.  Heat a wok or large skillet and add the oils.  When the oil is hot, add the onion and saute 1 minute.  Next add the beef and saute about 2-3 minutes or until no longer pink.  Add all  vegetables BUT the green leafy part of the bok choy.  Also add garlic and ginger.  Saute all until vegetables are tender crisp, about 2-3 minutes.  Now add the leafy part of the bok choy to the pan.  Add the beef broth and all other ingredients and allow flavors to blend a couple minutes.  If you want, sprinkle your favorite thickener and stir until slightly thickened. Serve at once either alone or atop steamed riced cauliflower.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

281.3 calories

15.5 g  fat

7.73 g  carbs, 2.08 g  fiber, 5.65 g  NET CARBS

27.7 g  protein

512 mg sodium

 

Oven Roasted Grass-Fed Beef Brisket

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Oven-Roasted Grass-Fed Beef Brisket

Because grass-fed, grass-finished beef is so much leaner than ordinary mass-produced commercial beef in grocery stores, it tends to cook up drier and a bit tough if you don’t take special precautions to compensate for that.   The 5# chunk of brisket you see in the pic above was cooked slow, surrounded by a little water and covered with foil during cooking except the last hour. It came out tender and VERY flavorful.  Healthy goodness!  I usually put a bit of rub on mine. This is suitable for all phases of Atkins and for Paleo-Primal diners as well. I served mine with a broccoli souffle and a tomato/cucumber salad.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1   4-5# grass-fed beef brisket

½ tsp. coarse ground black pepper

¼ tsp. salt

¼ tsp. minced dehydrated garlic

½ tsp. onion powder

¼ tsp. dill seed

¼ tsp. dehydrated red bell pepper (optional)

DIRECTIONS:  Preheat oven to 350º. Mix all the spices together and sprinkle over all surfaces of the meat.   Place meat in large roasting pan, cover tightly with foil and pop into oven for 1 hour.  Lower heat to 300º and remove pan from oven.  Pour ½ ” water in the bottom of the pan around the meat.  Recover with foil and pop back into oven and cook for 4-5 more hours.  Check once more after about 2 hours, replenishing water if below 1/4″ deep.  Uncover for the final hour of cooking to get a nice brown crusty surface on the meat.  Meat is well done (how I prefer oven-roasted cuts like this) when it reaches an internal temperature of 140º on your meat thermometer.  I may like rare steak, but I don’t like my brisket rare.  :)  Remove from the pan and let it sit on a cutting board for 10 minutes before cutting/slicing.  Thicken the juices in the pan with your favorite thickener, deglazing any tasty brown bits stuck to the sides of the pan, seasoning as needed with salt and pepper. Serve with your favorite sides.  Leftovers freeze and reheat well in foil.

NUTRITIONAL INFO:   One 4 oz. serving contains:

340 calories

22 g  fat

50 mg sodium

0 g  carbs, 0 fiber, 0 NET CARBS

32 g  protein

Spanish Stewed Beef

Spanish Stewed Beef

Spanish Stewed Beef

I’ve been stewing beef with onions for eons, as did my mother before me.  She would call  “Spanish” just about any dish to which she added green bell peppers.  We all loved it, no matter what she called it.

Somewhere on the net recently I read that Spanish cuisine uses a lot of cinnamon and cloves (I have to admit, I’m not fond of cloves in meat dishes), so I decided “What the heck, I’m going to add some and see what I get!”

Well, I’m here to tell ya the cinnamon and cloves were magical in it!  I may even add a little more next time.  I also added a seeded jalapeno, but the final dish wasn’t hot at all, so I may not seed it next time.  :) I was hoping for a little “bite”.  This nutritious dish is suitable for all phases of Atkins and is OK for  Paleo and Primal diners as well.  Be sure to check out the nutritional stats on this dish!  The basic ingredients would lend themselves to a rendering in lamb s well.

I used a pressure cooker for this dish both to speed up cooking and to help tenderize the grass-fed beef.  Grass-fed beef is so lean, it tends to cook up tougher than regular beef.  I pressured the meat, carrot and water for about 20 minutes.  After opening the cooker, I added all other ingredients, stirred and pressured another 10-15 minutes.  Then I slightly thickened the liquid so it would bind with the meat.  If you don’t own a pressure cooker, you can cook this with an ordinary large stew pot.  Doing so will, however, require more time in the first step for the meat to get fully tender.

This recipe has been included in Jennifer Eloff’s latest cookbook, Low Carbing Among Friends, Vol 5.  Read more about it on the Facebook page:  https://www.facebook.com/LowCarbingAmongFriends,  I’m so honored to be a part of her latest project and hope you’ll buy the latest editions (or the entire set!) at Amazon.com  or here .  I receive no remuneration for my participation in this or any of the other cookbooks that contain my recipes.  I sing its praises simply because ALL of her cookbooks are filled with simple, delightful, healthy recipes.

INGREDIENTS:

1½ lb. boneless, cooked beef, cut in thick slices or large cubes (I used leftover grass-fed chuck roast)

1 medium carrot, grated

water to amply cover the meat and carrot (about 3 cups)

5 oz. onion, sliced or chopped

1 medium green bell pepper, seeded and sliced

1 jalapeno pepper, sliced (seed for milder dish; don’t seed for hotter result)

1/4 c. pimiento, sliced (fresh or type in a jar)

1 cloves garlic, minced

5 Roma tomatoes, chopped (or 1½ c. canned tomatoes, no-sugar added)

1 bay leaf (2 if small ones)

¼ tsp. each salt, black pepper, and cinnamon

1/8 tsp. ground cloves

2 T. extra-virgin olive oil

DIRECTIONS:  Cut up meat and place in cooking pot or pressure cooker.  I’m sure this could be prepared in a crock pot, but I don’t own one, so you’re on your own there as to how log to cook it.  Add grated carrot and enough water to the pot to cover all ingredients well (about 3 cups).  Cover and bring to a boil (or to pressure) and lower heat to simmer for about 45 minutes to an hour in a stew pot (20 minutes in a pressure cooker).  Remove cover (run cold water over pressure cooker lid to release pressure and remove lid).  Add all remaining ingredients, replace lid and bring to boil (pressure) once again and cook for about 20 minutes (10 minutes under pressure) or until veggies are just tender.  Release pressure and lid and thicken slightly with your favorite thickener.  When I was growing up, we would have had this over a bed of rice.  But I  served this tonight on zucchini noodles, which was OK.  But next time I think it would be better atop a good batch of mashed cauliflower.   :)

NUTRITIONAL INFO:   Makes 6 servings, each contains:

306 calories

11.8 g  fat

6.83 g  carbs, 1.7 g  fiber, 5.13 g  NET CARBS

40.42 g  protein

186 mg sodium

Indonesian Beef Soto

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Indonesian Beef Soto

Our best friends of some of 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices.  Though he is as American as apple pie, she is American-born Indonesian and often cooks Indonesian foods.  This dish came about from my exposure eating dinner with them and my reading of a number of Beef Soto recipes in cookbooks.  I combined a mixture of spices traditional to the dish, and then added some veggies I thought would also be good in it. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked.  This dish would also be good made with cooked lamb or venison.  What a hearty, rib-sticking meal this was!  You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with leftover meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot.  This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-lowcarbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   :)

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php
DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 T. palm oil (or coconut oil)

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

10 oz. lean, cooked beef (or lamb), cubed large

8 oz. summer squash, cut up large (calaba, zucchini, or yellow)

12 cherry tomatoes

1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely

Click to enlarge

Guajillo Chiles

½ tsp. ground cinnamon (or 1″ stick if you prefer)

1 tsp. Thai red curry paste

Dash of chipotle chile powder (or ½ canned chipotle chile, seeded and mashed)

1 thin slice ginger, minced

½ tsp. each galangal powder (optional) and turmeric

around 2 c. beef stock or water (to cover meat)

DIRECTIONS:   In a large soup pot, heat the palm oil.  Brown the onion until it begins to caramelize.  Add shallot and continue to saute until shallot begins to “toast” a bit.  Add garlic and cubed meat and saute a few minutes longer.  Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste.  Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started.  This will allow the spices to mingle with meat and the meat to get tender.  Add cubed squash and continue to simmer until squash is done.  Add tomatoes and cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can if so desired.  I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 calories

19.8 g  fat

9.23 g  carbs, 2.23 g  fiber, 7 g  NET CARBS

24.2 g  protein

627 mg potassium

193 mg sodium

New England Boiled Beef

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New England Boiled Beef

This is one of my husband’s favorite dinners.  The very first time he ever had it was at Brennan’s , in the French Quarter in New Orleans.  He simply fell in love with it.  He’s not very fond of cabbage, but absolutely loves it cook in a pot of beef stock like this.  Using grass-fed beef for this for the very first time tonight, made this the very best boiled beef dinner I have ever made!  I used a grass-fed beef chuck arm roast that was fairly small, about 2 lbs. total, with a small marrow bone in it.    The meat literally fell apart taking it out of the pot, it was so fork-tender.  No knife needed!  The wonderful stock, after our meal, was placed in jars and frozen for soups and other uses.  I don’t like to cook my vegetables to death in this boiled dinner, so I like to simmer my meat for an hour or two, until completely done, before adding the veggies.  The vegetables only simmer in the stock for about 20-30 minutes, just until tender, depending of course on how large I cut them up.  This way the veggies don’t disintegrate in the stock and lose their vibrant color.  AS it is nearly impossible to calculate the per serving counts for this as that will vary on the size of the meat portion and veggies, but I have attempted to do so basing it on a 5 oz. portion of meat and the specified portions of veggies.

Since the classic New England Boiled Beef vegetables are usually higher-carb veggies, it goes without saying that if cooked traditionally, with potatoes, this dish is fairly high in carbs.  You can cut the carbs by about 12 net carbs by skipping the 3 small potatoes listed and shown above, subbing in either daikon radish, turnips or rutabaga.  This dish (as written) is better saved for when you get closer to goal weight.   With the substitutions I mentioned for the potatoes, you can pull the carbs down considerably (they just aren’t the traditional vegetables in this classic New England recipe).  That said, it is a very nutritious dinner.  Just check out the stats below on this recipe!  This recipe is not suitable for Atkins Induction, but OK for all other phases if you can fit the carbs into your daily limits.  It is definitely suitable for a Paleo-Primal lifestyle.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

2 lb. small beef chuck roast (should serve 5 people after bone removed)

2 T. olive oil

3 large 8″ carrots

1 large onion

3 small red potatoes (or rutabaga, daikon or turnips for lower carbs)

20 oz. green cabbage, cut in 5 wedges

10-12 black peppercorns

Sea salt (optional)

DIRECTIONS:   Heat olive oil over high heat in large stew pot.  If you wish to speed up cooking, I recommend cutting roast in half.  Brown meat well on all sides in the hot oil.  When well-browned, cover with water enough to cover 1″ above the meat.  When it comes to a boil, lower heat so that it is just simmering.  Add peppercorns, cover and cook low about 1-2 hours or until done and pretty tender.  While the meat is cooking, cut your veggies.  Cut the carrots into large 1-2″ pieces.  Cut the potatoes into halves.  Cut the onion into 5 wedges.  And finally, cut five 4 oz. wedges off your head of cabbage.   When the meat is done, place the carrots, potato, onion around the meat.  I like to lay the cabbage on top of everything, so it really steams and doesn’t overcook.  That way you can dip whole wedges of cabbage onto each plate for a nicer visual appeal.  If there is not enough stock to half cover all veggies, add a little more water to the pot.  Bring to a boil again, lower to a simmer, cover and cook about 20 minutes, just until potatoes and carrots are just done but not getting mushy.  Serve at once.  This is great served with your favorite low-carb rolls and butter. (these are my favorite dinner rolls)

NUTRITIONAL INFO:  Makes 5 servings (5 oz. meat each).  Each serving contains:

377 calories

13.1 g  fat

30.0 g  carbs, 6.1 g  fiber, 23.9 g. NET CARBS (much lower with daikon, turnip or rutabaga subbed in for the red potatoes)

35.4 g  protein

162 mg sodium

 

Iranian Gormeh Sabzi (my way)

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Click to enlarge

I’ve mentioned before on the site that I lived in Teheran, Iran between the ages of 10-12.  One of my fond memories of Iran is the wonderful evening aroma of a national dish known as Gormeh SabziGormeh means stew; sabzi means herbs.  It is basically a variety of greens and herbs stewed down with a few beans or lentils and then it is served over Iranian rice (their rice is is the most unique in the world to me).  Not a very photographic dish, to say the least, (http://www.google.com/imgres?imgurl=http://jpastudents.org/images/gs.jpg&imgrefurl=http://jpastudents.org/megan.html&h=1025&w=1293&sz=176&tbnid=TT8nAVaAkiCvnM:&tbnh=98&tbnw=124&zoom=1&usg=__ZkfPeHWo4ctAfGVclUQz9l8WZh8=&docid=qizYSiK89aqkcM&sa=X&ei=SUZwULn9A-XI2AXh_oEw&ved=0CC8Q9QEwAg&dur=643) but a very tasty dish!  My first time to taste this dish was when our maid, Fatimeh, invited my brother and I to her daughter’s wedding.  I learned it tasted even better than it had always smelled to me.  I could just never get past the unappealing “look” of the dish.  I finally tasted it at the wedding.  I think the fenugreek is what makes this dish so unique for me.  I order my fenugreek from Penzey’s spices; find my fenugreek leaves at a Middle Eastern importer in Austin.

Happily, years later, I discovered the recipe was included in the 1960 Officer’s Wives’ Club recipe/calendar booklet my mother brought back to the States and that recipe is adapted below.  The spices are correct as they appeared in the original recipe, but the additions of the meat, the dried mango and use of coconut milk for the traditional yogurt are mine and mine alone.  It is NOT traditionally served with fruit or meat in it.  I might add the two ingredients bring much flavor to this wonderful herb dish.  Omitting the meat and cooking the greens in the basic sauce will result in a wonderful side dish to serve with kebab or roasted/grilled lamb, if you prefer to make it the traditional way.  Low carbers could even add a drained 1/2 can of soy black beans to the simmering greens. for a more authentic side dish.  Without the meat, this makes an excellent vegetarian main dish.

I cook the sauce/stew in one pan and saute the greens separately in another, serving the meat stew atop the sauteed greens when ready to plate at the table. I find that approach visually more acceptable.  You can, however, stew the chopped greens right in with the meat if you want it to look more traditional.

This dish, with all the greens, is quite carb-y, but the nutritional info is so impressive, who cares?   I actually made the above-pictured batch with pork, because I had some thawed tonight.  But pork would never be eaten in Iran.  It is referred to as “unclean meat” in the Koran.  They would use either young lamb or beef if they added meat to this.  If you can’t find dried mango, you can sub in dried prunes, cherries, apricots or raisins, provided they are the type with no added sugar.  I can get all of these at my local Natural Grocers.

This dish is suitable for any phase of Atkins and for Paleo-Primal diners as well.

For the MARINADE:

16 oz. lean lamb (or beef) cut into 1-1½” pieces

½ c. coconut milk

1 tsp. ground coriander

1 tsp. cumin

1 tsp. ground fenugreek seed

1 T. dried fenugreek leaves (available at Middle Eastern Grocers)

¼ tsp. cayenne pepper

For the meat STEW:

4 T. clarified butter or olive oil

5 oz. onion, sliced

2 tsp. ginger root, peeled and minced

3 cloves garlic, minced

1 c. homemade chicken or beef broth

1 cinnamon stick

6 each cardamom pods and whole cloves

2 bay leaves, whole

Pinch sea salt

1 oz. dried mango, cut into strips (the kind with no added sugar)

To prepare the SABZI (greens): 

1 T. olive oil

2 c. spinach leaves, chopped

1 c. kale leaves, chopped

1 bunch cilantro, chopped

1 c. parsley, chopped

OPTIONAL:  1 c. leeks or green onion, chopped (not included in stats below)

DIRECTIONS:  Marinate meat in coconut milk mixture for 1 hour covered in the refrigerator.  When ready to prepare meal, heat butter in large skillet.  Add onion and saute until nearly tender.  Add ginger and garlic.  Spoon meat and all the meat marinade into the pan and saute a few minutes.  Add all remaining listed stew ingredients.  If cooking the greens with the meat, add them to meat pan now.  Otherwise, lower heat and simmer the meat mixture for about 20-30 minutes, tightly covered.  Stir once or twice during cooking to blend spices throughout sauce. When the dried mango (or whatever dried fruit you are using) has plumped/softened and the meat is done, you can, if desired, thicken the liquid with a pinch of your favorite thickener (I used a pinch of arrowroot powder).  Heat 1 T. olive oilover medium-high heat in a separate non-stick pan if doing greens separately.  Place greens in the hot oil  and saute 4-5 minutes or until they are thoroughly wilted.  Serve stew atop a bed of the sauteed greens.  You either want to try to remove the cinnamon stick, cloves, bay leaves and cardamom pods before serving or caution your guests not to eat them.  They are not pleasant to bite into.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

447 calories

29.9 g  fat

16.75 g  carbs, 4.15 g  fiber, 12.6 g  NET CARBS

29.25 g  protein

139 mg sodium

818 mg potassium

66% Vitamin A, 30% B6, 108% B12, 75% C, 16% E, 10% calcium, 50% copper, 72% iron, 25% magnesium, 46% manganese, 72% niacin, 40% phosphorous, 53% riboflavin, 11% selenium, 28% thiamin, 45% zinc

Sri Lankan Curry

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Click to enlarge

I recently came across Sri Lankan curry powder and decided to buy a bottle on a whim to see what it was like.  According to the internet, Sri Lankan Curry Powder is most commonly made from coriander, cumin, fennel, cinnamon, cloves, cardamom, black peppercorns and curry leaves.  Recipes for it abound on the net.  I would say the major taste difference between Sri Lankan curry powder and the Sharwood’s brand I’ve used for years is that the Sri Lankan is heavier in cloves than what I’m accustomed to, but not overpoweringly so.

Anyway, I decided to try making a curry with it tonight using some of the slow-smoked roast pork picnic (shoulder) we grilled earlier this week.  Mmmmm. Did this curry ever come out good!  I think it might even be better with beef or lamb.  Since my meat was already fully-cooked and tender, I didn’t have to simmer my curry more than about 20 minutes, just long enough for the flavors to mingle.  If using raw meat, you will have to simmer it a bit longer before adding your coconut cream to get it done and tender.    I served hubby’s on steamed basmati rice and mine over shirataki tofu noodles.  It would also be good over steamed cauliflower, sauteed zucchini noodles or shredded stir-fried cabbage.   I sauteed a sliced banana in butter to serve alongside this dish and it complimented the curry wonderfully.  This dish is suitable once you reach the nuts and seeds level in Ongoing Weight Loss (OWL).

INGREDIENTS:

1 lb. cooked lean pork, beef or lamb, cut into cubes (slices if using raw meat)

2 T. coconut oil

2 oz. sliced onion

2 cloves garlic, minced

1 jalapeno pepper, seeded and chopped fine

1 tsp. ginger root, peeled and minced

1/3 c. cilantro leaves, chopped

4 large mushrooms, sliced

1 tsp. Sri Lankan Curry powder (or whatever type you have)

1½ tsp. Garam Masala:  (I use mine:  http://buttoni.wordpress.com/2009/07/13/garam-masala-indian-spice-blend/)

½ tsp. cinnamon

1 Roma tomato, cut into large pieces

1 c. pork (or beef) broth + 1/4 c. water (more if you like more sauce)

½ c. coconut cream (or coconut milk)

Dash salt

DIRECTIONS:  Cut up meat and onion.  Heat coconut oil in non-stick skillet or wok over high heat.  Add onion and saute until it begins to soften.  Add meat and saute until meat is beginning to brown a bit.  Add all remaining ingredients except the tomato and coconut cream. Stir well, cover tightly, lower heat to lowest setting and simmer about 10 minutes (longer if you used raw meat, to ensure it gets tender).  Once your meat is tender, add tomato and coconut cream and simmer 10 minutes longer until tomato is just beginning to soften but is not falling apart.  If you use coconut cream, this will be thick enough as is (was for us).  You can always sprinkle with your favorite thickener at this point and stir until it thickens up to your taste.  At this point, I like to saute some banana slices in butter on a griddle (flipping only once when the first side is golden brown) and always serve them with my curries if I have them in the house.  You want to saute nice RIPE ones for the best flavor.  :)

NUTRITIONAL INFO:  Makes 4 servings, each contains (not including rice or whatever veggies you serve this over):

373 calories

25.5 g  fat

4.2 g  carbs, 1.28 g  fiber, 2.92 g  NET CARBS

31.6 g  protein

170 mg sodium

556 mg potassium

38% Vitamin B6, 37% B12, 8% C, 28% copper, 27% iron, 42% niacin, 45% phosphorous, 47% riboflavin, 84% selenium, 63% thiamin, 60% zinc.  (pretty nutritious, huh? not to have any veggies to speak of in it)

Swiss Steak

00231Swiss Steak is something my mother fixed often when I was young and I just LOVED it! She was inclined to serve it with traditional carb-y mashed potatoes, but I serve mine now with a mash of seasoned cauliflower.  Just as good in my opinion.  Mom didn’t put the red wine in her Swiss Steak either, but I think it transforms the ordinary into something special.  You should omit the wine if still on Induction.  You can use cube steak, round, chuck, sirloin or I even occasionally use 20-21 oz. raw beef shank (5 oz. worth of marrow bone must be trimmed out).  I like to pound whatever meat I use for this with a cleaver to tenderize it a bit.  The Resistant Wheat Starch (mostly deductible fiber) I dredge over this meat before browning isn’t necessary, but it only adds .25 net carbs per serving and tends to make a much browner, tastier gravy. Your call on that one. You can just brown the meat directly in the oil and save the fraction of a carb from each serving, if you don’t have RWS or prefer to not use it.  This extremely nutritious dish is Atkins Induction friendly if you omit the wine and resistant starch coating.  Check out the stats below!

INGREDIENTS:

16 oz. beef cube steak, round, chuck or sirloin

1 T. oat fiber (optional)

2 T. coconut oil (or olive if you prefer)

4 oz. sliced onion

1 large green bell pepper, sliced

3 Roma tomatoes, cubed large

Dash each salt and black pepper

¼ c. red wine (omit if still on Induction)

2 c. water (or beef broth)

Small amount of favorite thickener (I use a light dusting of xanthan gum)

DIRECTIONS:  Cut meat into 4 portions.  Pound meat on both sides with a cleaver to tenderize it a bit. Dredge both sides of each piece with the oat fiber if using.  Heat oil in non-stick skillet and brown over high heat until nicely browned on both sides.  Add onion and brown a minute or two.  Add bell pepper and tomato, the water (or broth) and wine.  Lower heat to a simmer, cover and cook about 45 minutes to 1 hour.  you want the meat to get tender, but not to cook the veggies to death.  If I can remember, I wait 15-20 minutes into the simmering before adding the bell pepper so it doesn’t totally fall apart.  I like to thicken my gravy with a sprinkle of thickener,  but thickening isn’t necessary.  Serve topped with a generous portion of the sauce and veggies.  This is nice with mashed cauliflower or steamed, seasoned zucchini noodles.

NUTRITIONAL INFO:   Makes four 4-oz servings, each contains:

352.3 calories

15.75 g  fat

8.3 g  carbs, 3.28 g  fiber, 5.02 NET CARBS

40 g  protein

97 mg sodium

Hot Roast Beef Poor Boy

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Click to enlarge

When I was a wee lass, age 4-5, my father was stationed in Springfield, Illinois.  During our stay there, with some regularity, my folks would order these incredibly delicious hot beef poor boy sandwiches from a little Italian restaurant known then as Twins’ Corner.  It wasn’t very far from our house, actually.  I have since discovered on-line that it is still operating as Saputo Twins’ Corner!  It has been operated continuously by the Saputo family since 1948, the year I was born!  These poor boy sandwiches were so good, and so popular, you had to order them early in the day to insure you would get one and at that, STILL had to wait in line to pick them up!  But they were well worth every minute you had to wait!  They would just melt in your mouth!!!  As the delicious juices permeated the homemade chewy Italian hoagie roll, they would be fairly messy to eat, but who cared?  They were so good!  The beef was slow-simmered all day long to render  it so tender no chewing was needed really.  I was shredded up in the very liquid is was cooked in.  Mmmmm …….that flavor has remained with me to this day.  I have come up with my version of that sandwich  and find it VERY close to the original at Twins Corner, other than the fact that I must serve mine on a low-carb roll, above it is shown on two of my 5″ long hoagie rolls:  http://buttoni.wordpress.com/2011/08/10/peggys-hotdog-buns-or-hoagie-rollbuns/.   These low-carb buns will not support the juice for picking it up with your hands, unfortunately, and therefore will require a fork.  But who cares when they are THIS good?  Provided they are served on an Induction-friendly low-carb sandwich bun, these poor boys will be a wonderful addition to your Induction menu rotations.  You’ll see by the nutritional stats below this is a VERY nutritious dish, providing major amounts of many needed nutrients.

Personally,  I would not recommend cooking this in a crock pot.  I ditched two of them because I never ate anything cooked in them I liked.  Just not fond of crock pots.   If you try using one on this, be certain the crock pot is big enough to totally cover the meat and veggies with water and stay covered with water until the end of cooking.  The last thing you want is for all the juice to cook away.  I have done this dish in a pressure cooker a couple of times, but again, it wasn’t as good as the slow, half-day cooking method in a regular old stew pot.  Here’s what mine looks like in the pot, so you can see the level of water you want to maintain:

Just before adding thickener

INGREDIENTS:

3 lb. chuck roast, trimmed of major fat

2 T. olive oil

1 large onion, sliced (mine was 6 oz.)

2 c. celery, diced large

¼ tsp. salt

¼ tsp. black pepper

Water to just cover meat (add more as needed to maintain the meat being just covered)

Thickener of your choice

DIRECTIONS:  Trim off any major fat bands off the outside of your chuck roast.  Heat olive oil in a deep Dutch oven or soup pot (mine is non-stick).  Brown meat well on both sides on high heat. I like to cut my roast into 3 smaller pieces to speed up cooking, but it is not really necessary.  Add to the pot the sliced onion and celery.  Pour enough water over all the ingredients to just cover.  Add salt and pepper and bring to a full boil.  Lower fire to just a gentle simmer, cover and cook for about 4 hours (5 hours if you don’t cut the roast into 3 smaller pieces) or until the meat is literally beginning to fall apart when tested with a fork. I you use a pressure cooker, you can have this tender in under an hour.  Once the meat is tender, break up the meat into nice, small pieces, some shreds.  See the pic above. I don’t like to reduce it totally to shreds, as I find that to be a bit visually off-putting after reheating leftovers. Just my personal hang-up there, so you can shred it up however you like.   While low heat is still on the meat, add a little of your favorite dry thickener to just slightly thicken the liquid surrounding the meat.  I dust a few sprinkles of xanthan gum successively (Paleo folks will want to use arrowroot to thicken) stirred in until the liquid surrounding the meat is just barely thickened and clinging to the meat.  It is not supposed to be as thick as beef gravy, however.

NUTRITIONAL INFO:   Makes 8 servings (possibly more).  1/8 batch of the meat mixture contains:

254 calories

7.09 g  fat

2.54 g  carbs, .69 g  fiber, 1.85 g  NET CARBS

38.3 g  protein

682 mg potassium

23 mg sodium

66% RDA Vitamin B6, 125% B12, 22% copper, 41% iron, 14% magnesium, 60% niacin, 51% phosphorous, 25% riboflavin, 86% selenium, 14% thiamin and 122% zinc

Italian Spinach Casserole

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Italian Spinach Casserole

This casserole came out scrumptilious!  I just kept throwing more stuff onto the browned ground beef and the end result got a fantastic reaction from both me and my husband.  Very much like lasagna.  The leftovers freeze nicely, too!

The key to throwing something like this together easily is having the homemade spaghetti sauce at the ready in your freezer.  I try to keep a big batch frozen in smaller portions for just such purposes.  My own ground beef spaghetti sauce is what I used for this tonight.  Just made a 5 X batch this week, in fact.

Because of the ricotta, this recipe is not suitable until you get to the “more dairy” level of the Atkins OWL ladder.    There’s way too much cheese in this for Paleo folks, but Primal followers might like to try it on for size.

My spaghetti sauce has ground meat in it, so if substituting a sauce without meat, you will want to increase the meat called for by another ½ pound or your dish won’t be quite as good, in my opinion.    Get a load of the nutritional info for this recipe!  A very nutritious meal indeed. It was sooooooo good I’ll be making this one again and again!  :)

Many more tasty Italian cuisine recipes can be yours with your very own set of Jennifer Eloff’s fast-selling cookbooks LOW CARBING AMONG FRIENDS.  Check out the link to see a sampling of many of the recipes contributed by Jennifer and several other very talented low-carb cooks, including George Stella, well-known in the low-carb community.  Order yours today at Amazon or here:  http://amongfriends.us/order.php

DISCLAIMER:  I do not receive remuneration for this promotion nor for the inclusion of my recipes therein.  I do so simply because I think they are FANTASTIC cookbooks you would be happy to have in your low-carb arsenal.

INGREDIENTS:

1 lb. 90% lean ground beef

2 c. my meaty spaghetti sauce (http://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/)

12 oz. frozen spinach, thawed, drained and squeezed out all moisture

1   6.5-oz can sliced mushrooms, drained

12 black olives, sliced

½ tsp. fennel seed, crushed

¼ c. Parmesan cheese

2 c. mozzarella cheese, grated

½ c. ricotta cheese

4 black olives sliced for top garnish

4 leaves fresh basil, chopped

DIRECTIONS:  Preheat oven to 350º.  Brown the meat in a non-stick skillet.  Sprinkle evenly into a 8″x12″ greased casserole dish.  Crumble the well drained and squeezed spinach evenly over the top of the meat.  Sprinkle with all the Parmesan cheese.  Next spread the mushrooms and olive slices evenly over the mixture.  Now spread the spaghetti sauce over all without disturbing the lower layers too much.  Sprinkle with the crushed fennel seed and chopped basil leaves.  Dot the surface intermittently with the ricotta cheese and sprinkle the mozzarella evenly over the top of the casserole.  Garnish the surface with the 4 sliced olives.  Cover with foil and bake at 350º for 30 minutes.  Uncover and bake for about 30 more minutes or until bubbly all over.  Allow to cool 5-6 minutes before attempting to dip it up or the servings won’t be so pretty.  It’ll still taste good, however.  Serve with a nice green salad and your favorite low-carb garlic bread.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

530 calories

36.6 g  fat

12.77 g  carbs, 4.03 g  fiber, 8.74 g  NET CARBS

38.33 g  protein

500 mg sodium

400 mg potassium

59% RDA Vitamin A, 25% B6, 110% B12, 18% C, 15% E, 40% calcium, 23% copper, 40% iron, 22% magnesium, 24% manganese, 27% niacin, 60% phosphorous, 39% riboflavin, 47% selenium, 13% thiamin, 64% zinc

Italian Cottage Pie

ItalianCottagePie

My husband just loves casseroles and I finally got around to converting my Cottage Pie recipe of old to make it acceptable for my low-carb eating program.  And since I love mixing meats in casseroles, I decided to do this tonight with both beef and a little of my homemade Italian Sausage in it:  .   You can use all beef if you prefer, but I think it would be too rich using all Italian Sausage, personally. This super easy dish is delicious and suitable for Atkins Induction, unlike its higher-carb cousin, made with real potatoes.  I decided to save some carbs and calories by not pureeing the cauliflower with butter and cream as I usually do.  I just pressed it with a fork.  Of course, you can mash the cauliflower if you prefer, but be sure to add in the nutritional info for the cream and butter if you do, as I have NOT included that in the nutritional info below.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 lb. lean ground beef

8 oz. Italian sausage, removed from casings  (I use homemade linked above)

1 c. green bell pepper, cut in ½” dice

2 oz. onion, chopped

2 cloves garlic, minced

1  14.5 oz. can diced tomatoes  (no salt added)

Dash salt

¼ tsp. black pepper

1/4 tsp. oregano, dried leaves (or 1 tsp. fresh, chopped fine)

2 c. steamed cauliflower (about 1/2 medium head)

8 oz. grated Cheddar cheese

DIRECTIONS:  Steam, boil or microwave the cauliflower until tender.  While that is cooking, in a 10″ skillet over medium-high heat, brown the crumbled ground beef and Italian sausage until no longer pink.  Add onion and green pepper and saute together with meat until onion is translucent.  Add tomatoes, garlic, salt, pepper and oregano.  Preheat oven to 350º.  Simmer meat mixture until the tomatoes are beginning to fall apart and most of the liquid has been absorbed.  All the vegetables will be fully done in the mixture at this point. Now drain any liquid off the cauliflower and lightly mash lightly with a fork (or puree with butter and cream).  Spread cauliflower over the meat mixture.  Top with grated Cheddar and bake at 350º for 30 minutes or until cheese is thoroughly melted.    Serve with your favorite salad.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

468 calories

31.9 g  fat

8.42 g  carbs, 2.18 g  fiber, 6.24 g  NET CARBS

35 g  protein

726 mg sodium

Beer-Braised Beef Shanks with Leeks

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Click to enlarge

Bought my first beef shanks in a very long time this week.  They were too pretty and lean to pass up!  I like to braise them in beer or wine as a rule.  This is one of my all-time favorite braised beef recipes and ever so simple.  Cooks itself really, after searing the meat.   This dish is equally good made with large pieces of chuck roast or with beef short ribs, if you can’t get shanks.  The carbs are coming from the leeks but they are really good with this meat.  This dish is Induction friendly and offers an incredible nutrient analysis.  I served mine with buttered, steamed carrots and my Seeded Dinner Rolls:  http://buttoni.wordpress.com/2012/01/25/seeded-dinner-rolls/ . My husband likes his leeks stewed to “death”, as they appear in the photo.  But I would recommend if you like yours less “dead” (as do I), wait to add them to the pot after the meat has simmered for the first hour hour.   I thicken my broth with xanthan gum, but you can use whatever thickener is acceptable for your eating plan.

INGREDIENTS:

29-30 oz.  lean, cross-cut beef shanks  (about 1 3/4 lb. raw, weighed bone in)

1 T. coconut oil

2 oz. yellow onion, sliced

3 cloves garlic, minced

1 leek, cleaned and chopped into 2″ pieces

7 oz. large mushrooms, wiped clean

12 oz. low-carb beer (I used Michelob Ultra at 2.6 carbs per bottle)

1/4 tsp. ground thyme

1½ c. rich beef broth

about 1 c. water (enough to cover meat)

thickener of your choice

DIRECTIONS:   Cut root tip and top 1″of green part off the leek.  Slice it lengthwise and wash carefully with water between layers to get all “hiding” dirt out.  Cut into 2″ pieces and set aside.  Wipe mushrooms clean with a dry cloth, cut huge ones in half, leave others whole.  Set aside.    Heat a large dutch oven or stew pot until nearly smoking and add coconut oil.  Sear the pieces of meat on high flame until they are well browned on each side.  Add yellow onion, garlic, broth, beer, water thyme, salt and pepper.  Cover and lower heat to  slow simmer.  Simmer 1 hour.   Add mushrooms and leeks, lightly stirring them into the broth.  Cover again and simmer for about 30 more minutes or until meat is very tender.  Serve with your favorite low-carb bread or dinner rolls and a salad or another vegetable if you prefer.  ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains: (I have calculated the stats below assuming you consume an entire 1/4 of  the thickened broth, which is probably unlikely.  Actual consumed net carbs on the broth might be less than the 6.22 g. shown below.  But the actual consumed would be difficult to calculate any other way than I have shown at 1/4 the broth, 1/4 of the meat and 1/4 of the veggies.)

310 calories

10.4 g  fat

7.55 g  carbs, 1.33 g  fiber, 6.22 g  NET CARBS

40.2 g  protein

450 mg sodium

932 mg potassium

64% RDA Vitamin B6, 240% B12, 36% copper, 62% iron, 88% niacin, 60% phosphorous, 55% riboflavin, 66% selenium and 152% zinc

By Peggy Posted in Beef

Peggy’s Chicken “Fried” Steak

Peggy's Chicken "Fried" Steak

Peggy’s Chicken “Fried” Steak

I live in Texas and man, I have been missing classic Texas chicken-fried steak with cream gravy!!  Well no more yearning for a long-lost love!  I just created a low-carb CFS that’s pretty dang close to the real deal!  I’ve had such good luck with my mayo-pork rind coating for “fries”, numerous veggies, fish filets and chicken, I thought today “Why not give it a whirl for chicken fried steak”? Well, IT WORKED!

My first thought on how to go about this was that the beef would exude too much moisture during baking, if I just coated it raw, even if I patted it very dry with paper towels.  Didn’t want the pork-rink coating to get “soggy”, so I decided to sear the meat first to seal in those juices before I began the coating process.  That turned out to be a VERY good decision!!  This came out FANTASTIC!  And the gravy was SUPER, even without the usual browning of flour.  The natural caramelized meat juices deglazed from the skillet made a DELICIOUS cream gravy without one bit of flour!

I served this alongside a saute of radishes and onion and steamed broccoli. I got distracted cooking the radishes and almost browned my meat TOO much, at least browner than I usually do chicken fried steak.  But it was STILL GREAT!  Timing can be merciless in the kitchen.  :)

You can use round steak for this dish if you prefer, but I have always preferred chuck or sirloin for my CFS.  Much better taste in my opinion.  I’m just not very fond of round steak.  This recipe is suitable for all phases of Atkins, Keto diets and Primal-Paleo if you eat pork rinds.

You can have many more delightfully tasty dinner menu ideas at your fingertips with your very own set of LOW CARBING AMONG FRIENDS, the best selling cookbooks by Jennifer Eloff, the famous George Stella and several other incredibly talented low-carb cooks.  Click the link above to see a preview of what awaits you in these wonderful cookbooks. You can order the 5-volume set, or individual volumes, regular binding or coil binding at Amazon or here.

INGREDIENTS:

1 lb. trimmed chuck, round or sirloin, sliced ½” thick, pounded to tenderize

1/3 c. homemade mayonnaise (if commercial mayo, may require more)

1 T. coconut oil (or oil of your choice)

2 oz. pork rinds, crushed fine

½ tsp. seasoning of your choice, I use my Seafood Spice Blend

1 c. water

½ c. heavy cream

1/8 tsp. black pepper

DIRECTIONS:  Crush pork rinds fine and stir in spice seasoning.  Place into shallow bowl with a spoon for applying and set aside while you prepare the meat.  Trim meat of all visible fat and gristle along the edges.  If using chuck or sirloin that is very thick, slice it laterally if need be to to create pieces about ½ thick.  Preheat oven to 425º. Cut meat into 4 portions and pound the pieces with a meat cleaver or mallet to tenderize it a bit.  Heat oil in skillet and sear meat on both sides until lightly browned, sprinkling lightly with black pepper as it sears.  You don’t want to cook the meat DONE here, just sear it on the surface.   Remove from heat.

Pour mayo into a saucer and using a brush, holding the HOT meat on one tip with tongs or a fork (I use tiny ice bucket tongs), coat both sides of each piece of meat well with mayo.  Then move over to the bowl of crushed pork rinds and using a spoon, spoon the rinds over both sides of the meat.  You’ll get decent coverage without any one piece getting excess.  I have found that if you just dip the meat into the rinds, it “grabs” more coating than is necessary, resulting in not having enough rinds to finish the job at hand and you will then have to crush more (been there; done that) and increase calories. :)  Place the coated meat onto a non-stick baking sheet (do not line with silicone or parchment or it won’t brown properly on the bottom) and pop into preheated 425º oven.  Bake about 20 minutes or until browned to your liking.

As the meat is cooking, make your cream gravy.  Add 1 c. water to the skillet you seared the meat in and over low heat, over low heat, completely deglaze all the tasty brown bits off the bottom of the skillet by scraping with a spatula.    Add the cream and simmer over low heat to reduce and thicken.  This adds both color and flavor to your gravy.  Add a dash of black pepper and salt to taste.  If you prefer a thicker gravy, you can slightly thicken with your preferred thickener, like a light dusting of xanthan gum whisked in.

Serve with gravy dipped over meat.  This goes well with many of your favorite vegetable dishes.  I hope you enjoy this “national” staple of Texas!  LOL  When you note the nutritional stats below, you’ll say the moral of this story is EAT MORE CHICKEN FRIED STEAK!

NUTRITIONAL INFO:  Makes four 4-oz servings, each contains:

471.3 calories

30.8 g  fat

1.9 g  carbs, .03 g  fiber, 1.87 g  NET CARBS

45 g  protein

356 mg sodium

Tamale Pie

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Click to enlarge

My mother used to make a dish she called Tamale Pie that had a wonderful cornmeal masa topping that was baked on top.  I just loved this dish.  Well cornmeal is so carb-pricey I just won’t use it anymore.  But I tinkered around with my Mom’s old recipe and came up with an acceptable low-carb version of this dish we found good enough we will be continuing to experiment with the topping until I reach cornmeal masa Nirvana.  But in the meantime, this casserole was pretty darn close to the original recipe in flavor.  This recipe is not suitable until the nuts rung of the OWL ladder. The nutritional info is so impressive for this dish it is well worth serving despite the slightly higher carb count than most of my casseroles.

INGREDIENTS:

14 oz. lean ground beef

3 oz. onion, chopped

2 Roma tomatoes, coarsely chopped (or half of a 15-oz can crushed tomatoes,drained)

1 tsp. chili powder

Dash dried ancho chiles, crushed (optional)

2¼-oz, pitted black olives, sliced and drained

6 oz. cheddar cheese, grated

1 clove fresh garlic, minced

¼ tsp. Salt

15 oz. canned baby corn, drained, divided (I use Dynasty brand)

2 large eggs

½ c. almond flour

2 T. flax meal

2 T. corn bran (I order from Honeyvillegrains.com)

¼ c. heavy cream

DIRECTIONS:  Preheat oven to 350º.  You will need a medium casserole dish for this recipe, but no greasing will be necessary.

For the bottom meat layer:  brown meat over med-high heat until it releases its grease.  Add onion, garlic, salt, chili powder and crushed ancho chiles.  Saute until onion is getting tender.  Add tomatoes, olives and half of the baby corn, sliced or chopped coarsely.  Saute until tomatoes are getting soft and releasing their juice.

For the masa topping:  Blend or pulse the remaining half of the baby corn until smooth.  Add almond flour, flaxmeal, corn bran, cream and eggs and pulse until a smooth batter.

Pour the bottom meat layer into a ceramic casserole dish.  Sprinkle the cheese over the meat layer.  Then gently spoon the topping over the meat mixture.  Bake at 350º for 20-30 minutes or until topping is cooked completely.   Serve with a nice sliced avocado lightly dusted with garlic powder or your favorite guacamole salad.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

625 calories

43.6 g  fat

15.7 g  carbs, 6.78 g fiber, 8.92 g NET CARBS

43 g protein

588 mg potassium

1322 mg sodium (mostly from the cheese)

24.5% RDA Vitamin A, 35.7% B6, 146% B12, 32% calcium, 28% copper, 59% iron, 18% magnesium, 12% manganese, 39% niacin, 70% phosphorous, 48% riboflavin, 67% selenium, 16% thiamin, 101% zinc

By Peggy Posted in Beef

Ethiopian Beef

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Click to enlarge

This dish was inspired by a recipe  I saw on carb-lite.au.com: Ethiopian Beef and Peppers.   I’ve added some dramatic spices along with adding tomato and fruit to the dish.  I think these changes enhance the dish quite a bit.  I don’t know if one could still call the dish authentic Ethiopian cuisine, but I know they have access to all the spices I have included.  This dish is not acceptable until the fruit rung of OWL.  This is great served with a green vegetable or on top of riced, steamed cauliflower. My husband goes gaga over the wonderful spice flavors in this dish.  I confess I eat seconds myself on this! :)  Although I make this with beef most often, it would be very good made with lamb.  I suspect it would be good done with all sorts of wild game as well.    Get a load of the nutritional stats for this dish!  An amazingly healthy entree.

INGREDIENTS:

2 lb. lean beef, lamb or any wild game meat (I used beef sirloin, trimmed)

1/4 c. olive oil

4 oz. sliced yellow onion

1 medium red bell pepper (green is OK to use), cut into chunks

Dash coarse black pepper

1/4 tsp. salt

5 prunes (dried plums), cut into 3-4 pieces each

3 Roma tomatoes, cut into large chunks

1/3 c. red wine

4 jalapenos, seeded

4 cloves garlic

2 tsp. fresh ginger root, peeled

Pinch whole nutmeg, grated

Pinch turmeric

1/2 tsp. paprika

Pinch cumin, ground

Pinch coriander, ground

1/4 tsp. cinnamon

Pinch cloves, ground

Pinch cardamom, ground

DIRECTIONS:   Trim any large chunks of fat off the meat and freeze for rendering out fat for your next pot of soup or whatever else you like.  Cut meat into 1½-2″ pieces.  In large skillet (I used 15″) heat olive oil and brown sirloin over HI heat on one side.  Turn each piece and brown the other side.  Add sliced onion and bell pepper, salt and pepper.    Lower heat to medium and add prunes, tomatoes and wine.  In food processor,  process until smooth all remaining ingredients.  Add to skillet and stir well.  Add a little water if the meat and veggies aren’t pretty much covered with liquid.  Cover with lid and simmer for about 45 minutes.  Meat should be pretty tender by now, but simmer longer for game, which tends to be tougher meat.  Uncover and simmer for about 15 more minutes to thicken sauce up a bit.  Most of the sauce will evaporate down to what you see in the picture.  If not and meat is done, you will likely want to thicken the sauce a bit with your favorite low-carb thickener.  I don’t thicken mine at all.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

335 calories

12.2 g  fat

9.62 g  carbs, 1.85 g fat, 7.77 NET CARBS

34.2 g protein

144 mg sodium

748 mg potassium

76% RDA Vitamin B6, 75% B12, 45% C, 15% E, 23% copper, 37% iron, 86% niacin, 49% phosphorous, 19% riboflavin, 71% selenium, 81% zinc

Greek Stuffed Peppers

Greek Stuffed Peppers

I bought two of the biggest green bell peppers today I have ever seen in my entire life!  The larger was 4½” in diameter!  Moreover, they had the thickest walls  (nearly ½” thick) and were surely the sweetest peppers I’ve ever tasted.  Usually a recipe of filling using 1 lb. of ground beef will make four stuffed peppers.  These two colossal specimens took ALL the filling and they weren’t even particularly overstuffed!

I didn’t have any kind of recipe  for this.  I just decided to take some ground meat, cheese it up with several cheeses (including feta of course), add some typical Greek seasonings and see what resulted.   Glad I did, as these came out GREAT!!  Then, after dinner, I Googled “Greek Stuffed Peppers” and indeed, they do make something similar in Greece, but with rice added to the filling, which I can’t eat on a low-carb diet.  These are only Induction friendly if you omit the red wine.

More delicious low-carb recipes can be at your fingertips with your own set of LOW CARBING AMONG FRIENDS, the latest 5-volume best-selling cookbooks by Jennifer Eloff, and a number of other talented chefs well-known in the low-carb community.  Even Chef George Stella is on-board with the team!  Click my link above to visit their Facebook page for a photo and recipe preview of some of the recipes that appear in these books.  These books are can also be purchased individually, in regular or coil-binding from Amazon or direct.

DISCLAIMER:   I am not paid for this book promotion nor for the inclusion of some of my recipes therein.  I promote these books because these cooks are all AMAZING and you’re going to want a set of these books at your disposal.

INGREDIENTS:

4   3-oz. bell peppers, any color (try to select peppers with fairly flat bottoms)

16 oz. ground beef (or ground lamb)

2 oz. onion, chopped fine

1 Roma tomato, chopped

1 T. tomato paste

1/3 c. water

¼ c. red wine (omit if on Induction)

1 large clove garlic, minced

1/8 tsp. cinnamon

¼ tsp. crushed dried oregano

¼ c. parsley, chopped

½ c. feta, rinsed in strainer under cold water

½ c. Monterrey Jack cheese

2 tsp. Parmesan

VARIATION:  Use some dill weed in place of the cinnamon

DIRECTIONS:   Bring a large pot of water to a boil. Cut the tops off peppers and save for some other use.  Remove seed core.  Boil the main pepper bottoms 3-4 minutes to begin to tenderize them a bit, which will greatly shorten overall baking time on this dish.    Remove and drain and place in baking dish.  Preheat the oven to 350º at this point.  Next brown the ground meat in a non-stick skillet.  Add onion, garlic, tomato, tomato paste, wine and water.  Next add the parsley and spices.  Simmer about 10 minutes, stirring, until tomato and onion are fully tender and the liquid is evaporating nicely. Add feta and Jack cheese.  Stir to blend and melt.  Remove from heat.  Stuff the peppers and sprinkle the tops with the Parmesan cheese.  Pop in preheated 350º oven for 30-35 minutes or until pepper shells are tender,  but not overcooked and falling apart.  Serve with a nice Greek salad.

NUTRITIONAL INFO:   Makes 4 stuffed peppers, each contains:

370 calories

23.18 g  fat

8.15 g  carbs, 2.1 g  fiber, 6.05 g  NET CARBS

29 g  protein

720 mg sodium

Peggy’s “Sombrero”

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I came up with the cutest little dish today!  Made me and hubby both smile and will doubtless make your children smile as well. It tasted like a really good enchilada, it just wasn’t rolled in the traditional manner.  Dishes like this are particularly easy for me, as I keep about 10-12, cooked 6 oz. beef patties in my freezer at all times.  That way I can defrost one in the microwave in just a couple minutes and I’m good to go for a quick meal.This dish is amazingly simple to be such a simple dish!  Though you can certainly bake this in a microwave, the brim of the sombrero won’t curl up.  But it will still taste good.  If you bake it in the regular oven, the tortilla will actually curl up, separate and look like two brims of a sombrero curling upwards. Of course, this is a little high in carbs, and not suitable until the grains rung of OWL, due to the half a corn tortilla used in it.  The tortilla can be omitted (but at great flavor cost), making this a dish that would be OK for those who are to the legumes rung of OWL.  Sorry, but this dish is just not suitable for Induction due to tortilla and refried  beans.

INGREDIENTS:

6 oz. raw ground beef patty (cooks out to about 5 oz.)

2 T. refried beans (I used canned)

¼ c. tomatoes and green chilies, drained solids only (Rotel or any no-sugar added brand is OK)

2 slices Deluxe American cheese or cheddar (cut into circles, saving corners also for use here)

½ jalapeno pepper, tip left in-tact, the rest chopped fine

1 corn tortilla (you will only be using ½ of it however)

Bit of chopped cilantro (optional)

DIRECTIONS:   Cook meat patty in a skillet until fully cooked and place on an oven-roof plate.  Spread 1 T. refried beans evenly on the top.  Then spoon 2 T. of the drained tomato/chile mixture.  Next lay half the cheese corners in the center and put one circle of cheese on top.  Sprinkle with half the chopped jalapeno and if using, half your cilantro.  Next trim about 5/8″ off all the way around the outer part of the corn tortilla.  Discard the edge you trimmed off or save for some future use.  Place the trimmed-down tortilla circle on the stack next.  Spread with the remaining tablespoon of refried beans, carefully not spreading the beans all the way to the edge, so as not to cover up your sombrero’s “brim”.  Next spoon on the rest of the drained tomato/chile mixture in the center.  Now lay the remaining cheese corners in the center and top with the second cheese circle.  Spoon on the remaining chopped jalapeno pepper and nestle the pepper tip right in the center for the top of your sombrero!     If in a hurry, you can just microwave covered for 2-3 minutes at about 80% power.  If time permits, pop into a preheated 350º oven for about 1o-15 minutes so the sombrero hat brim will turn up and the cheese will start to melt.  :)  Optional garnish: a sprig of cilantro and more jalapenos for those that like to REALLY spice things up.

NUTRITIONAL INFO:  Makes 1 serving which contains:

538 calories

38.5 g  fat

15.2 g  carbs, 3.1 g  fiber, 12.1 g  NET CARBS  (only 7.5 NC if you omit the corn tortilla)

41.9 g  protein

1300 mg sodium

18 % RDA Vitamin A, 37% B6, 149% B12, 30% calcium, 22% copper, 49% iron, 18% magnesium, 10% manganese, 44% niacin, 74% phosphorous, 40% riboflavin, 60% selenium, 11% thiamin, 112% zinc, 661 mg potassium

By Peggy Posted in Beef

Beef Stew

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Click to enlarge

Though I made this batch of stew with lean sirloin, you can use beef chuck and it will not change the nutritional number a bit (10 calories total).  My husband requested this tonight and I had a rutabaga on hand, so I decided to accommodate.  Rutabagas are very similar to potatoes in flavor and texture but are considerably yellower.  They (and carrots) are a starchy vegetable, therefore this dish is not suitable until the starchy veggie rung of the OWL ladder.  So if you’re still in Induction, substitute turnip or red radishes for the rutabaga in this.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS: 

1½ lb. lean beef sirloin or chuck cut into 2-3″ pieces

¼ c. Carbalose flour (only 2 T. is used & calculated below), or oat fiber will work for lower carbs

Dash salt and pepper

2 T. coconut or olive oil

1 large stalk celery, cut into 1″ pieces

1 large carrot, cut into 1″ pieces

3 oz. onion, cut into slivers

8 oz. rutabaga, peeled and cut into 1½” pieces

3 c. water (or enough to cover meat)

DIRECTIONS:  Heat oil in a non-stick stew pot or very large, deep skillet.  Mix flour, salt and pepper on a paper plate and dredge surface of meat.  Save extra flour for thickening at the end, if needed.  Place meat into hot pan and brown thoroughly on the first side.  Turn and brown the second side.   Place cut up rutabaga around the meat.  Pour water over the meat.  3 c. water should about cover the meat and rutabaga, but add more if it does not.  Bring liquid to a boil and then lower heat, cover and simmer 30 minutes.  Lift lid after 30 minutes, add carrots and onion evenly to the top, recover and simmer just until they are tender but not falling totally apart, which is not so visually appealing.  That will be about 15-20 minutes max.  The flour will naturally thicken the liquid.  However, if not thick enough for your liking, dust in a bit of the leftover flour, stir and simmer.  Repeat with more flour to desired thickness.  You can either serve all the meat and veggies on a platter with the beef juices in a separate serving bowl (what I usually do so I can dip just the amount of pot gravy I like over mine), or you can serve it all in one serving dish. Your call there.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

257 calories

50.6 g  fat

7.94 g  carbs, 2.62 g  fiber, 5.32 g  NET CARBS

31.3 g protein

142 mg sodium

 

 

By Peggy Posted in Beef

Eggplant-Beef Lasagna

Eggplant-Beef Lasagna

Eggplant-Beef Lasagna

When I defrosted my spaghetti sauce for tonight, I didn’t just want to make spaghetti.  I bought an eggplant this week, so I decided to throw it all together into a lasagna-like dish.  Came out real tasty.  This dish is Induction friendly if you can fit the carbs into your day.  :)  I find with the cheese, this dish is salty enough without added salt. This is not a particularly large recipe, so if you want extra so there will be leftovers for freezing, I would recommend doubling the recipe.  This recipe is not suitable until Atkins Phase 2 OWL.  It is not suitable for Primal-Paleo due to the cheese.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

10 oz. eggplant

1 T. olive oil

1 c. low-carb spaghetti sauce with meat  (I use my own recipe:  http://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/)

4 oz. mozzarella cheese, grated

4 T. Parmesan cheese

1/3 c. ricotta cheese

4 fresh basil leaves, chopped (or ¼ tsp. dried)

DIRECTIONS:  Preheat oven to 400º.  Stem the eggplant and slice into ¼” slices.  Oil sheet pan with olive oil and place each slice on sheet, coating both sides of them with oil as you go.  Bake until eggplant is nearly done, turning once (takes about 8-10 minutes on a side.  Remove from oven and lower heat to 350º.  Layer half the eggplant slices on the bottom of a well oiled baking dish.  Spoon half the spaghetti sauce over the top.  Evenly spread all the ricotta cheese on next.  Now sprinkle on half the mozzarella followed by 2 T. of the Parmesan.  Spread the chopped basil on next.  Now place the remaining slices of eggplant on top, reserving out one nice slice to decorate the top of the dish.  Sprinkle on the remaining mozzarella and then the Parmesan cheese.  Place the last slice of eggplant center dish and pop into 350º oven for around 30 minutes, until hot and bubbly.  Garnish with colorful fresh basil leaves if desired.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

294.3 calories

19.7 g  fat

11.13 g  carbs, 3.65 g  fiber, 7.48 g. NET CARBS

19.2 g  protein

250 mg sodium

 

By Peggy Posted in Beef