Eggplant-Sausage Rollatini

Eggplant-Sausage RollatiniThese little Italian delights were fun to make and absolutely delicious!  They would be a great dinner party choice as you can make them ahead so you can just pop them into the oven when guests arrive.  They bake themselves so you can enjoy visiting with guests.  They have a rich, creamy, cheesy lasagna-like flavor with a little spinach thrown in for some added nutrition.  I served this with a lovely green salad and two filled us right up!  Vegetarians can leave the meat out entirely and this is still a delicious dish.  🙂  Suitable for all phases of Atkins and other Keto diets.  Paleo followers will need to leave the cheeses out.

INGREDIENTS:

1  medium (12 oz) eggplant

¼ c. olive oil

3  links Italian sausage, casings removed (4″ links)

3/4 c. Classico Spaghetti Sauce with Basil (or other low-carb sauce)

1 oz. baby spinach leaves

4 oz. cream cheese

3/4 c. shredded Mozzarella cheese

1/4 c. shredded Parmesan cheese

1 Roma tomato, sliced into 8 thin slices

1/4 tsp. crushed dried basil leaves

DIRECTIONS:  Preheat oven to 375º.  Cut the stem and bottom bits off the eggplant and slice lengthwise into 8 long 1/4″ slices.  Brush both sides with the olive oil and place on parchment lined baking sheet. Pop into hot oven and bake 10-15 minutes.  Turn and bake on the other side for 15 minutes.  You’re not looking for brown here, just softened (partially cooked).  🙂  Remove and cool for handling.  Lower oven to 350º.  Spoon 4 T. of the spaghetti sauce onto a ceramic baking dish and spread thinly to prevent sticking.

While the eggplant is baking, remove casings from sausage and using your hands as with meatloaf, mix the meat up into a single log.  Divide the log into 8 equal portions and shape into smaller thumb-size logs.  Lightly brown them in a skillet and then remove from heat.  When eggplant has cooled enough to handle, place a log of sausage, 1 T. cream cheese, 4-5 baby spinach leaves, a tiny bit of the Mozzarella (about 2 tsp.) on one end of each eggplant slice.  Carefully roll them as tightly as you can and place seam down into the baking dish.  Spoon the remaining spaghetti sauce evenly over the tops of the rolls.  There won’t be much sauce, but these are so rich, you won’t need any more!  Sprinkle the Parmesan over the tops of the rolls.  Next sprinkle remaining mozzarella cheese on top.  Slice the tomato into 8 thin slices and place one on each roll and dust with the dried basil leaves.

Cover with foil and bake in a 350º oven for 30 minutes.  Remove foil and baked about 15-20 minutes more or until bubbly and cheese appears to be all melted on top.  Dip up with a spatula so as to get the sauce off the bottom of the pan with each serving.  Serve with a nice green salad and ENJOY!

NUTRITIONAL INFO:  Makes 8 rollatini, each contains:

280 cals. 23.3 g fat, 5.97 g carbs, 2.0 g fiber, 3.97 g NET CARBS, 12.5 g protein, 465 mg sodium

Blue Crab Stuffing

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I haven’t cooked this in years!  I picked up a carton of crab meat at the store today so I could make it for dinner tonight.  This is the crab stuffing I developed while I lived on Galveston Island in the 70’s and 80’s.   My recipe was inspired by the crab stuffing served at Gaido’s Seafood restaurant on Galveston seawall. One of my favorite items on their menu.  Best I’ve ever eaten, bar none. But this one I created is pretty darn close! It’s so easy to prepare and is always a hit with dinner guests! If you have access to fresh crab meat, I highly recommend this dish as an entree or use it to stuff baked flouder or other fish of choice.

INGREDIENTS:

1½ lb. crab meat, shelled and picked well for bits of shell (Blue crab is the sweetest and best for this)

3 Flax Sandwich Buns  (or other low-carb bread)

4 oz. finely chopped onion

4 oz. finely chopped celery

1 oz. finely chopped green pepper (or mixture of red and green if you like)

½ oz. parsley

2 oz. heavy cream

¼ tsp. salt

Dash of cayenne pepper

1 tsp. dry mustard powder

½ c. (1 stick) unsalted, melted butter

DIRECTIONS:    Using a large bowl, carefully pick out all bits of shell from crab meat.  Soak 2 of the pieces of bread with the cream and crumble over the crab.  Crumb the remaining roll into fairly fine crumbs.  Set aside.

Melt the butter in a skillet over medium high heat.  Add celery, onion, bell pepper, salt, cayenne and mustard powder and saute until slightly tender. Add parsley and saute couple minutes longer.  Pour sauteed veggie mixture over crab/bread mixture in the bowl.  Gently toss ingredients to mix well.  Spoon mixture into 6 large crab shells (if you have them) , into individual 6 oven-safe ramekins or stuff into fish prepared for baking.  Top with bread crumbs and bake in preheated 350º oven for 30 minutes (whole 1 lb. fish should be nicely done in that amount of time, but check for flaky done stage on your fish to be sure).

NUTRITIONAL INFO:  Makes 6 servings, each serving has: (numbers are just for stuffing & does not include fish)

351.3 cals, 25.9g fat, 5.4g carbs, 2.47g fiber, 2.93g NET CARBS, 25.3g protein, 120 mg. sodium

Einkorn Heavenly Biscuits

EinkornHeavenlyBiscuits

When you make these biscuits you’ll think you died and went to heaven!  These biscuits are some of the best I’ve made in 12 years of low-carbing.  Every experiment that preceded these turned out either dry, hard as a rock, crumbly, soda-tasting, too cheesy, too coconut-y, or just plain mediocre.  Well, I’ve finally gotten one that even my husband says tastes (and feels) just like a real flour biscuit in his mouth.  Not crumbly, browned nicely, soft, smooth-textured and no odd aftertaste in your mouth when you’re through eating one.  Definitely a keeper for us!  🙂

This one will truly WOW you.   If you’ve already purchased some Einkorn flour (made from anceint wheat that is not hybridized or modified like modern wheat)…….. get thee to thy kitchen and try this recipe ASAP.  These are unbelievably good!!  Truly heaven to your taste buds. I used an Ebelskiver pan to make mine, as the batter is not real thick and needs “confining”.   A muffin-top pan or even a regular muffin pan should work, too.

These are not suitable until you are near goal in Atkains Pre-Maintenance or Maintenance.  They’re a little carb-y for Keto, but if you want one bad enough, you might be able to fit it into your daily numbers occasionally.  These are not Primal-Paleo appropriate.

If you prefer a biscuit without any wheat flour at all,  not even Einkorn flour, you will want to check out my Peggy’s Fluffy Biscuits.  They’re yummy!

INGREDIENTS:

2 c. my Einkorn Bake Mix (I order Einkorn Flour @ Jovial Foods )

½ c. shredded Monterrey Jack Cheese

2 large eggs, beaten

2 T. coconut flour (I use Honeyville Grains)

¼ c. cream

¼ c. water

1 T. olive oil (to oil pan)

DIRECTIONS:  Preheat oven to 375º.  Lightly oil pan slots with the olive oil and set aside.  In a large mixing bowl, measure out 2 c. my bake mix.  Though it helps to let the mix come to room temp, you still need to rework shortening lumps with a fork until the mix is again the texture of cornmeal.  Add all remaining ingredients and stir well.  Let batter sit on counter 3-4 minutes to “thicken” a bit.  Using a ¼ c. measuring cup, dip out 7 portions of batter and drop ¼ c. into each oiled pan slot.  If any remaining batter, evenly distribute it.  Pop pan into 375º oven for 15-17 minutes or until browned to your liking.  These rise up nicely baked in a pan this way.  If you try to do them like drop biscuits, I fear they will spread out and cook much differently than mine above.   You could reduce the water and try them as drop biscuits, but that’s YOUR experiment.  I’m happy with these. 🙂  Serve hot with butter and your favorite jams.  Leftovers should keep nicely for a week in the fridge in a ziploc bag or in the freezer for a month.

NUTRITIONAL INFO:  Makes 7 large biscuits.  Each one contains:

297 cals, 25.5g fat, 10.68g carbs, 3.20g fiber, 7.48g NET CARBS, 12.4g protein, 191mg sodium

Grilled Steelhead Trout

We were in Sam’s a couple days ago and bought a pack of huge Steelhead Trout fiilets.  We enjhoyed them so much last year when we tried it for the first time, I decided do some on the grill for the Fourth of July.  Here’s a nice article on Steelhead Trout if you’re not familiar with this species that is closely related to salmon: Steelhead Trout

I will be doing it this time without the parsley added to the baste since I’m out of parsley, Oh, My!  May try it with cilantro or dried chervil today instead.  My husband isn’t too fond of salmon but he definitely likes Steelhead Trout! It is, in our opinion, much milder than salmon.  The skin of ths fish isn’t as “tough” as salmon skin either, so I actually eat it on this fish, whereas I will not do that with salmon skin unless charred very crisp.  When your husband, a lifetime fish hater, asks for seconds, you KNOW it’s gotta be good!!!  It is simply DELICIOUS!

This recipe is suitable for all phases of Atkins, all Keto diets, and Primal Blueprint as well.  Paleo followers will want to clarify the butter.   I like to make fish tacos with any leftover fish that is smoked.  🙂

INGREDIENTS:

1 lb.10oz. (approximately) filet of Steelhead Trout

6 T. unsalted butter, melted

1/3 c. parsley, chopped (or fresh cilantro)

2 lg. cloves garlic, minced

3/4 tsp. my Seafood Spice Blend

VARIATIONS:  Use different spice blends in lieu of the Seafood Blend shown.  You can also add 1-2 T. white wine to the sauce for a different flavor twist.

DIRECTIONS:  In small saucepan/skillet melt the butter.  Add garlic, spice blend and parsley.  Heat low for 2-3 minutes and remove.  Baste the skin side of the fish and let it sit on the counter while you prepare the charcoal fire as for grilling steaks.  You want to cook these hot and fast.  They will only take 5-6 minutes on a side.  When the fire is hot, Place the fish filet on the grate  skin side down.  Next baste the top side of the fish.  Bring leftover butter baste in the house to keep hot on the stove for serving at table with the meal.  Using an extra-long spatula gently flip the fish after 5-6 minutes.  Grill the second side of the fish for 5 minutes and it will likely be done.  You don’t want to overcook or dry it out.   Test for flakiness at the thickest part to be sure it is done.  Using an extra long spatula (or 2 shorter ones) carefully remove to a large platter.  Serve with the extra butter sauce reheated if cooled off (melt more butter if need be).  Lovely served with sweet potatoes and a green veggie or salad.  My Chipotle-lime “Sweet Potatoes” go particularly well with grilled fish, as does steamed, buttered broccoli or asparagus spears.

NUTRITIONAL INFO:   Makes 4 adult servings, each contains:

358 calories, 26.1g fat, 1.32g carbs, 0.20g fiber, 1.12g NET CARBS, 29.2g protein, 80 mg sodium

Paleo Pot Pie

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Made with Chicken

I want to use up some leftover baked chicken meat for dinner tonight and my husband voted for chicken pot pie.  I have even made this recipe with leftover pork before and it is quite good as well. I have a pot pie recipe on my site already that is Atkins suitable, but that recipe has Carbquick in it and I’m trying to cut back on my use of Carbquik.  I fall back on this recipe of old and it’s just as tasty.  This should satisfy his desire for one of his comfort foods tonight.  We both just love chicken pot pies and like this recipe equally.

This dish is suitable for anyone who has reached the nuts and seeds rung of the Atkins OWL ladder or who follows a Ketogenic or Paleo-Primal program.  The nutritional stats below are very impressive, making it a most nutritious dinner! This would also be good made with turkey or even with rabbit, if you have access.

FILLING INGREDIENTS:

2 c. homemade chicken stock

1 1/3 c. carrot, diced

1 1/3 c. red radishes, diced

½ c. red bell pepper, diced

1½ c. green beans, cooked and chopped a bit

½ tsp. red palm oil (optional, this is for yellow color only)

2 c. chicken breast, cooked, diced

½ tsp. glucomannan powder (or your favorite thickener)

Dash black pepper

3 T. coconut cream

3 T. homemade mayo

Dash olive oil to grease baking dish

TOPPING INGREDIENTS:

1 c. almond flour

2 T. butter or ghee, softened

1 whole egg

1 T. coconut cream or coconut milk

DIRECTIONS:  Pour chicken stock into 4 qt. saucepan.  Add diced carrot and radish.  Bring to boil and simmer until almost tender.  Add bell pepper and cook until it is just softened a bit.  Turn off fire and add chopped green beans.  Stir in coconut cream and mayo.  Dust the glucomannan powder (or whatever thickener you prefer) evenly over the broth and stir quickly to disperse into the sauce.  Sauce should begin to thicken right up.  Add black pepper and stir to blend all ingredients.  Preheat oven to 350º. Grease an 8×11 baking dish with a bit of olive oil and pour chicken filling into the dish.  Set aside while you make the topping.

In a small bowl, measure the almond flour.  With a fork, beat in the soft butter, then the egg and finally the coconut cream or coconut milk.    It will form a medium thick dough.  With the fork and a spoon, drop small dots of the dough evenly all over the top of the chicken filling.  Pop into the preheated 350º oven for about 40 minutes or until bubbly and slightly browned on top.  This is nice served with a green salad.  ENJOY!

NUTRITIONAL INFO:  Makes 5 nice 1¼ cup servings, each containing:

426 cals, 33g fat, 12.5g carbs, 5.56g fiber, 6.94g NET CARBS, 24.3g protein, 382mg sodium, 58% RDA Vitamin A, 33% B6, 31% B12, 45% C, 15% E, 37% iron, 48% niacin, 34% phosphorous, 30% riboflavin, 48% selenium, and much more.

Shrimp and Sausage Bisque

I making a batch of my seafood bisque for dinner tonight.  This is a favorite of ours.  It can be ready in just 1 hour, start to finish!  It’s a modification of my trusty gumbo recipe of many years, adding in cream to make it rich and creamy.  This recipe is suitable for all phases of Atkins, provided those still on Induction omit the white wine.  Those doning Paleo diets need to use coconut milk instead of cream.

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INGREDIENTS:

3 oz. bacon, coarsely chopped

1 c. celery, chopped

3/4 c. green bell pepper, chopped

3 oz. onion, chopped

½ c. parsley, chopped

6 oz. pork breakfast sausage

1 medium leaf kale, (about 3/4 c.), stemmed & chopped fine

2 cloves garlic, minced

¼ tsp. Cajun Seafood Spice Blend

½ tsp. dried thyme leaves

¼ tsp. black pepper

Dash cayenne pepper

22 large shrimp, (shell removed), cut in halves (12 oz tail-on pkg)

2 c. chicken broth (preferably homemade, or seafood stock)

1 c. heavy cream

¼ c. white wine

Tiny dusting of xanthan gum or your favorite thickener

11 San Marzano mini tomatoes cut into 4 pieces (or 22 cherry tomatoes left whole)

VARIATION:   Add 1 c. shelled/cleaned fresh crab meat + 1 c. extra chicken/seafood broth.  Mmmm.

DIRECTIONS:  In a large soup pot, over medium-high heat, brown the bacon.  Add the Louisiana “Holy Trinity” (celery, bell pepper and onion) to the pot and saute until they begin to soften.  Add sausage and saute, crumbling as you do so.  Add kale, garlic and the four spices.  Lower heat to medium.  Add shrimp and saute until opaque.  Add chicken (or seafood) stock, white wine, and cream.   When returns to a simmer, lower heat to lowest setting.  Add tomatoes and simmer about 10 minutes.  Some like this stage of thickening from the cream.  But if you like your cream soups a bit thicker, add the light sprinkle of xanthan gum.  Alternately, if you like more broth in your soup, or ned to stretch this out for more servings (it was a bit thick with “solids”) you can always add 1-2 more cups of chicken stock to the pot.  If you do add more broth, you will definitely want to use a thickener.  Simmer a few minutes longer for the thickener to go to work.  Pour into a soup tureen and serve at once.

NUTRITIONAL INFO:  Makes 6 servings (as written), each containing:

382 cals, 31g fat, 7.01g carbs, 1.53g fiber, 5.48g NET CARBS, 16.3g protein, 410mg sodium

“Frosted” Sausage Donuts

Sausage Donuts

An interesting approach for a crustless quiche creation.  These rose halfway up the sides of the little pans and each one was a perfect portion for an adult!  And they were delicious! If you don’t like mushrooms, you can just omit them (carbs will go down a wee bit).  This recipe is suitable for all phases of Atkins and Keto diets if you can fit the numbers into your daily routine.  They are suitable for Paleo-Primal folks if you substitute coconut milk for the cream.

INGREDIENTS:

5 oz. pork bulk sausage

4 medium mushrooms, chopped

1 green onion, chopped

3 medium eggs, beaten

¼ c. shredded Monterrey Jack or Mozzarella cheese

SAUCE INGREDIENTS:

1 c. heavy cream

¼ tsp. dried tarragon

Dash each salt, pepper and cayenne pepper

1/8 tsp. xanthan gum or your favorite thickener

OPTIONAL:  Chopped parsley to garnish

DIRECTIONS:  Preheat oven to 350º.  Crumble and cook the sausage, green onion and mushrooms over medium-high heat.  Spoon 1/4 of the mixture into two non-stick mini angel food cake pans.  If you don’t have those, use a donut pan (you will have to spread mixture and cheese out over 4 donut wells instead of 2 pans as I used).  Alternately, you could fill 2 large muffin pan wells or use two mini-loaf pans.   Sprinkle 1 T. cheese over each one.  Spoon in the remaining 1/4 mixture into each pan again.  Again, sprinkle 1 T. cheese over each one.  All filling and cheese should be distributed now.

Beat the eggs in a small bowl.  Slowly drizzle the egg mixture over all the “donut” shapes you are making.  If you need more egg using different pan, beat up another egg and finish filling them up to 1/2 the height of your well shape.  Pop pan into hot 350º oven and bake for around 10-12 minutes, watching closely so as not to overcook them.  Will be dry to the touch on top when done.

While they are cooking, make the sauce.  Heat the cream in a skillet over medium heat.  Add the tarragon, salt (omit if very sensitive to salt), pepper and cayenne.  Dust your preferred thickener over the top and stir until it thickens up for you.   When you remove the cooked donuts from the oven, tip them out of the pans onto your serving platter, using a knife tip to help removing them.  Spoon the sauce over the top and garnish with chopped parsley if desired.  Serve at once.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

810 cals., 75.1g fat, 6.25g carbs, 0.85g fiber, 5.4g NET CARBS, 29.15g protein, 870 mg sodium

Since you may use different pans, I am providing the numbers for the entire recipe below.  Simply divide these numbers by the number of portions you made to get the values for one of YOUR servings.

ENTIRE RECIPE CONTAINS:  1621 calories, 150.2g fat, 12.5g carbs, 1.7g fiber, 10.8g net carbs, 58.3g protein, 1740 mg sodium

Sausage-Bacon Croquettes

These delicious cheesy croquettes were quite a surprise, considering I just started throwing stuff from the fridge into the skillet, having forgotten to defrost any major meat for dinner.  After Texas’ horrific arctic blast of single-digit temps in February, we all lost a lot of landscape shrubs and trees.  Over 3 months now of digging up dead ones, pruning those struggling to stay alive and as always, finding a few new ones I’d like to try.  So lately I’m choosing to work in my garden over cooking.  I often ‘overdo’ it in the garden, and fatigue blocks my energy to cook dinner………………..so meals on such days are real simple.

My husband loved these and ate three!  We both agreed this one’s a keeper for a simple, quick meal.  There’s just enough cheese in these to pull all the flavor layers together and to facilitate browning but you can use less if you need to pull the sodium count down a bit.  To these I chose to use a hint of Cajun seasoning, but you can use any favorite seasoning blend you like to enhance smoked meats.  These tasty patties are suitable for all phases of Atkins, Keto diets and Primal Blueprint followers.  With the cheese, they are not acceptable for Paleo.

INGREDIENTS:

2 c. cooked spaghetti squash threads (half medium squash)

6 oz. smoked sausage (I use Burton’s)

2 slices thick-slice bacon

1 tsp. bacon grease  (if bacon too lean)

1 oz. each red and green bell pepper

1½ oz. yellow onion

1 clove garlic, minced

Dash black pepper

3/4 tsp. my Cajun Seafood Spice Blend (or spices of your choice)

2T. + 1 tsp. golden flax meal

1 large egg, beaten

1½ c. shredded Monterey Jack cheese (or mozzarella)

VARIATION:  Use different cheese of choice; use diced shrimp.

DIRECTIONS:  Cook the squash with your preferred method.  You will only be using half the squash for this recipe, so reserve the rest in the fridge for another use.  I cut the stem end off my squash, cut the squash in half lengthwise and microwave face down in a dab of water for about 13 minutes.  With a towel, hold the cooked squash in one hand and fork out the threads onto a cutting board.  Chop, place into a medium mixing bowl and set aside.

On a cutting board chop the onion, red pepper & green pepper fairly small.  Next chop the sausage & bacon into 1/4″ dice.  Over medium-high heat, cook the bacon & sausage in a skillet until nearly done.  Add chopped veggies to the pan and cook all until thoroughly cooked and veggies are softened.  I had to add 1 tsp. bacon grease to the pan (included in the fat number below) as my bacon was so lean.  You can leave that out if your bacon is fatty enough to fry the mixture properly.   Remove from heat and spoon over the squash threads in your bowl.  Add garlic, pepper and Cajun Seafood Spice Blend and stir to mix.  Add the cheese shreds, beaten egg, flax meal and again stir to blend well.  Let mixture rest a few minutes for the egg and flax to properly set up.

Heat a lightly oiled griddle to medium-high.  Using a serving spoon, spoon out 8 fairly equal portions of the mixture on the hot griddle.  Slightly press the mixture piles flatter.  DO NOT move these around as they are quite fragile until they are browned on one side.  When the first side is browned upon peeking, quickly flip them to the other side and brown as shown in the photo.  You don’t want to under-brown these as it is the browning of the mixture at pan contact that helps them taste their best.  I served these with a bowl of buttered broccoli, but they would be nice with any green vegetable or a lovely salad.

NUTRITIONAL INFO:   Makes 8 croquettes, each contains:

191 cals, 14g fat, 5.75g carbs, 2.11g fiber, 3.64g NET CARBS, 11.7g protein, 484 mg sodium

Montreal-Chipotle Pulled Pork

Montreal-Chipotle Pulled Pork

I have been wanting to cook a large pork roast this week for a few meals and to have some leftovers for sandwiches and snacks.   My grocery store had fresh pork picnic on sale for $.97 per# this week so I bought a 9# bone-in picnic shoulder roast.  We didn’t feel like firing up the grill for this, so I just baked the pork roast low and slow in the oven.  Wanted falling-off-the-bone tender and that’s what we got!  I saved all the wonderful baking juices and froze them for future soup making.  Didn’t want the entire piece done as seasoned pulled pork, so I baked it just with salt, pepper and a little Homemade Montreal Seasoning on the surfaces.  Man, did this roast come out delicious!!  One of the best pork roasts I’ve ever done with the sauce on it.  Then I decided to put tonight’s dinner’s worth on the table as a seasoned pulled pork and went about making my sauce.  Mmmm.  Delicious indeed!  Next time we’ll perhaps do it on the grill, for that added flavor layer.  This recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo (provided you use ghee for the butter).

INGREDIENTS:

1 pork roast (I used a 9# bone-in picnic shoulder roast, but a Boston butt, shank, or loin will do)

Sea Salt and black pepper

1 tsp. my Homemade Montreal Steak Seasoning

SAUCE:  6 T. melted butter, 1 tsp. red wine vinegar, 2 tsp. Homemade Montreal Steak Spice Blend, ½-1 tsp. Tobasco Chipotle Sauce® and 1/4 tsp. liquid smoke (any brand, but I use “Amish Meadow”.   Sorry, don’t remember where I ordered it from).

DIRECTIONS:  Preheat oven to 325º.  Place pork roast skin/fatty-side up in a 9×13 baking pan.  Coat all surfaces with Black pepper, 1 tsp. Montreal Spice Blend, and I use Pink Himalayan Sea Salt.  Cover pan tightly with foil.   Pop into 325º oven and bake for 30 minutes to allow it to heat to the center.  Reduce oven to 250º and continue slow baking (for an 8-9# bone-in roast) for about 5 hours. This could be done in a slow-cooker, but I’m not experienced with them, so check for a slow-cooker recipe on-line for guidelines for a 9# roast for setting and time.

Make the sauce in a small sauce pan over low heat, simmering the ingredients for 2-3 minutes only.  Remove from heat.

At the 5 hour mark, open oven, remove meat from oven and take foil off pan.  Slice off any thick skin and the fat layer from the top of the meat (it should almost slide right off effortlessly if meat is done properly to 160-170º internal temperature).  I freeze this for other uses and seasoning. My dog sometimes gets a bit on her dinner.  It’s very good for a dog’s coat and skin and highly digestible for dogs.

Increase oven heat to 350º and return pan uncovered to the oven.  Allow meat surfaces to slightly brown for about 30 minutes.  Remove meat from oven and cool slightly.  Shred off the meat with a fork or tongs, pulling off as much meat onto your serving platter as you think your family will consume.  Using a brush, baste the meat with the warm Montreal-Chipotle butter sauce, coating it well.  Serve at once with your favorite sides or a salad.

NUTRITIONAL INFO:   Each 3 oz. portion of meat contains:

350 calories, 28.1 g fat, 0.90 g carbs, 0.30 g fiber, 0.60 g NET CARBS, 23 g protein, 87 mg sodium

Pineapple Bars

Pineapple Bars

I made a delicious cake-like bar that can be eaten at breakfast or enjoyed as an afternoon snack.  Hot, it will need to be eaten with a fork on a plate; cooled you can pick them up and eat with your hands.  These would be a nice treat for a child’s school lunchbox.This recipe is not suitable until the higher-carb fruits rung of the Atkins Phase 2 OWL carb reintroduction ladder.

INGREDIENTS:

1 T. warm water

1 tsp. dry yeast

¼ tsp. sugar (consumed by the yeast)

½ c. almond flour

1 T. oat fiber (omit for a 100% gluten-free version)

1/3 c. granular erythritol (or sweetener to equal 1/3 c. sugar)

¼ c. golden flax meal

¼ c. plain whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1½ c. shredded Monterrey Jack or mozzarella cheese

1 tsp. cider vinegar

1 T. heavy cream

1  20 oz. can of pineapple chunks, drained and chopped coarsely

STREUSEL TOPPING:  2½ T. cold butter, 1 T. cinnamon, 2 T. erythritol or Splenda, ¼ c. chopped walnuts (or other nuts) and ¼ c. flax meal

DIRECTIONS:  Preheat oven to 350º.  Grease an 8″ square metal baking pan and set aside. Dissolve the yeast with the warm water and sugar in a small saucer.  Set aside for now.

Soften cream cheese in medium mixing bowl.  Beat in the eggs, cream, vinegar, shredded cheeses and stir well until smooth. Add the proofed yeast mixture and stir again. Finally add the pineapple and stir.  Measure all the dry ingredients on top of the wet and stir with a rubber spatula to blend until you have a uniform mixture.  Scrape the batter into the prepared pan, spreading it evenly.

For the topping, using a fork, blend the cold butter, erythritol, 1 T. flax meal and cinnamon in a small bowl until it is a coarse, crumbly mixture.  Add the nuts, stir well.  Sprinkle evenly over the batter and pop pan into 350º oven.  Bake for about 35-40 minutes or until dry to the touch, firm in the center and lightly browned around the edges.  Cool a few minutes and cut evenly into 9 squares.  Serve warm on a plate with breakfast coffee or tea.   Store leftovers in a plastic bag in your refrigerator.

NUTRITIONAL INFO:   Makes 9 servings, each contains:

235 cals, 20g fat, 4.48g carbs, 2.48g fiber, 2g NET CARBS, 11.8g protein, 265 mg sodium

Beef-Broccoli Pie

beef-broccoli-pie

I adore broccoli steamed, but I’m frankly not too fond of it added to casseroles.  It invariably cooks too long and gets bitter.  So I had strong misgivings about adding it in this recipe.  I think I must have used just the right amount of broccoli, because I LOVED this final dish and the broccoli didn’t get strong-tasting!!  My husband, when he carried his plate to the kitchen sink, after having wolfed down seconds, said “You can add THAT one to your regular rotations.”  That’s always a pretty good sign from him. 😉  The filling was quite creamy yet not overly wet.  Having used grass-fed beef for this, the beef flavor was rich indeed. Give this one a try! I’m certain you’re going to like it.  Although not suitable until you are closer to goal weight, this one is well worth the wait.  If you use Induction suitable biscuit dough (like flax muffin batter) and not do a bottom crust, those still in the initial Atkins Induction phase could still enjoy this recipe. 🙂

VARIATION:  You lamb fans could use ground lamb in this pie for a very nice variation.

CRUST INGREDIENTS:

1 1/3 c. CarbQuik bake mix (use a gluten-free bake mix for a gluten-free version)

¼ c. oat flour (from certified gluten-free oats if you require that)

½ c. coconut oil or cold butter

¼ tsp. sea salt

1/3 c. ice water

FILLING INGREDIENTS:

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

6 large mushrooms, sliced chopped coarsely

1/3 c. red bell pepper, chopped

2 oz. onion, chopped

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. drained or Greek yogurt

¼ c. cream

Dash each salt

¼ tsp. black pepper

1½ c. broccoli, raw, coarsely chopped

DIRECTIONS:  Make the blender mushroom soup (linked above) per that recipe’s instructions.  You will only use half of this soup for this recipe. Store the remaining half in your refrigerator for another use.

Measure out the dry ingredients for the crust in a medium mixing bowl.  Stir well.  With a fork or pastry cutter, blend in the coconut oil or cold butter until the mixture resembles coarse cornmeal and visually appears to be uniformly blended.  Add the ice water slowly and with your fork, stir until it forms a solid ball of dough.  I had to knead mine 4-5 times to facilitate that. Divide dough into a chunk of 2/3 of the dough for the bottom crust and 1/3 of the dough for the top crust.  Roll bottom crust between 2 sheets of plastic wrap until 1-1½” larger than your baking dish.  I used a 7 x 11 ceramic dish.  Remove top plastic and lift the dough, plastic and all and gently tip it onto the pan, centered.  Remove plastic and press it in the bottom and along the sides of your baking dish.  If there are any tears, just press it together.  Perfection here is not an issue.  Set aside while you cook the filling.

Preheat oven to 350º.  Brown the meat in a non-stick skillet (mine is ceramic) over medium-high heat.  Add the onion and bell pepper.  Saute until veggies are nearly tender.  Add the chopped mushrooms and saute the mixture just until they are no longer opaque.  Stir in the condensed soup, yogurt and cream until they are uniformly blended.  Stir in the raw chopped broccoli, salt and pepper last.  Only saute 1 minute as you DO NOT want the broccoli really cooked much.  That happens in the oven.

With a rubber spatula, scrape filling into the crust.  Now roll out the remaining dough to roughly the size and shape of your dish (again between plastic wrap) and top the pie with it.  Seal the edges of the top and bottom crust crimping in any fashion you like. Make some vent holes with a knife tip or fork.  Pop into 350º oven for about 1 hour or until dough is golden brown.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

340 calories, 33 g  fat, 19.83 g  carbs, 11.26 g  fiber, 8.57 NET CARBS, 10 g  protein, 353 mg sodium

London Broil

When you want to tenderize a tougher cut of meat, like flank steak or London Broil, you have to marinate it to loosen up those meat fibers a bit.  This is one of my favorite steak marinades to use on London Broil.  If you can’t get flank or London Broil, use a piece of lean chuck roast. The flavor on the outer crust of meat is just divine.  The longer you marinate the meat, the more tender the meat will get.  Marinating all day long is preferred, but a minimum of 4-5 hours is a must lest you end up with a very tough, difficult to chew experience.  My husband cooked ours tonight a bit too long (medium) for our personal taste, as we prefer medium rare, but it was still quite tasty and still fairly tender.  This recipe is suitable for all phases of Atkins beyond Induction.  If you are still on induction, sub in some beef broth for the red wine.

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

½ c. red wine (or beef broth if still on Induction)

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

DIRECTIONS:  Coat the meat with the black pepper and set in a glass or plastic marinating pan.  Add the remaining ingredients, stirring in the tomato paste well until it is evenly distributed in the liquid.  Using a basting brush, drizzle the marinade over the meat and place marinating pan in the refrigerator.  Marinate for at least 4 hours to all day long, drizzling over the meat carefully hourly.  Turn the meat once or twice while marinating.

When ready to cook, prepare a hot charcoal fire.  Lift meat out of marinating pan and discard the marinade.  Place meat directly over the hot coals and grill for about 8-10 minutes on a side or until it reaches your desired stage (around 8 minutes per side for medium rare; around 10 for medium as shown).  These two cuts of meat are really too tough to cook them well done.  Just being honest.  Serve with a nice salad or your favorite green side dish.  This is delicious with compound butter, if you have a favorite recipe.  Here’s the one I used tonight:  Garlic Herb Butter.

NUTRITIONAL INFO:  As the marinade is discarded, a firm count per serving is difficult to arrive at.  No more than 1 T. is consumed on the meat surfaces, if THAT much.  1 T. marinade contains around 1.27 net carbs, so that is what is added to the serving below.

NUTRITIONAL INFO:  Serves 6-7 people nicely (maybe 8), so each serving of meat with 1 T. marinade contains around:

297 calories, 12g fat, 1.3 carbs, 0 fiber, 0 NET CARBS, 44 g protein, 101 mg sodium

Eggplant Parmigiana “Sandwiches”

EggplantSandwich

This recipe is deep in my blog archives so I thought I’d re-post it for my readers that love Italian food.  This recipe is inspired by a dish my mother used to make when I was in high school.  Of course, she used bread crumbs and not the pork rinds I used to keep the final sammies  lower-carb.  Her dish didn’t have meat in it, just the eggplant.  However the meat takes a veggie side to a complete meal!  This dish, prepared with meat, makes a delicious dinner entree that will WOW! your dinner guests and family.  It is quite filling!  I serve this with a tossed green Italian salad.  This dish can also be made with ground lamb if you prefer, giving it a Middle Eastern flair.  This recipe is suitable for Induction, too.  Despite their name, it takes a fork and knife to eat these hearty “sandwiches”.

INGREDIENTS:

½  recipe of my Oven-Fried Eggplant (adding the 1 oz. crushed pork rinds below to coating)   

1 oz. crushed pork rinds

6 oz. ground beef (or lamb)

2 slices provalone cheese

2  1-oz. slices mozzarella cheese (or grated)

½ c. low-carb spaghetti sauce  (I used this:  https://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/ )

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

2 T. Parmesan cheese

VARIATION:  Use ground lamb instead of ground beef for a Greek twist, subbing in feta cheese for the provalone.

DIRECTIONS:  Preheat oven to 450º.  Make ½ recipe my Oven Fried Eggplant per instructions for that recipe, with the one addition of 1 oz. crushed pork rinds to the coating mixture.  This takes about 20 minutes to bake at 450º.  While this is baking, form two nice beef patties from the meat and brown them in a non-stick skillet.  When eggplant is browned nicely, remove from oven (remember, it will be browner on bottom than on top).  Lower oven to 350º.  Place 2 T. spaghetti sauce atop each of two slices (the other two slices will form the second layer of these stacks).      Next place a browned meat patty on them.  Top them with a slice of provalone cheese and ½ T. of the Parmesan.  Sprinkle on half the basil.  Now place another slice of eggplant on top.  Spoon 2 more tablespoons of sauce on top.  Top each with 1 oz. grated or sliced mozzarella.  Top each with half the remaining Parmesan and basil.  I had one small slice of eggplant leftover and laid it on top of the serving simply for photographic impact, but I don’t usually do this.   Sauce and cheese are usually the final layer.  Pop sandwiches back into oven at 350º for about 5-10 minutes to melt cheeses. If the tops slide off, just push them back on top before serving.  🙂  Happens all the time to me.  Cheese is slippery. 🙂

NUTRITIONAL INFO:    Makes two servings, each contains:

502 calories, 31.7 g  fat, 8.1 g  carbs, 3.4 g  fiber, 4.7 g  NET CARBS, 44.4 g  protein, 1144 mg sodium

Gluten-Free Grain-Free Cinnamon Bread

Click to enlarge

This is a tasty breakfast variation using my gluten-free focaccia bread recipe.  I just shaped the batter into 9 individual Cinnamon Bread Buns and sprinkled cinnamon and Steviva (blend of stevia and erythritol)  on them.   Hot out of the oven with butter they were VERY good.   They’re really too thin to slice, but making fewer would make them thicker, thus making it possible to slice them for broiler toasting (I would pre-butter if broiling).  This is suitable for Phase 2 of Atkins when you reach the nuts and seeds rung of the carb ladder.  These are not suitable for Primal-Paleo unless you eat whey protein powder and cheese occasionally.

VARIATION:  You can snip a very few raisins to add for a raisin bread version.  You can add a little finely chopped, peeled peach or nectarine for a tasty version. You need to add those carbs below if you add raisins or peaches.

INGREDIENTS:

½ c. almond flour

¼ c. golden flax meal

¼ c. unflavored, unsweetened whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1 c. grated Monterrey Jack cheese

½ c. grated Mozzarella cheese

1 tsp. cider vinegar

1 T. heavy cream

1 T. water

Cinnamon

about 2 tsp. Steviva or sweetener of your choice

DIRECTIONS:  Preheat oven to 350º.  Soften cream cheese in medium mixing bowl in microwave.  Beat in the eggs, cream, water, vinegar and both cheeses.  Measure and add in all the dry ingredients and stir well with a rubber spatula. Line a sheet pan either with parchment paper or silicone sheet.  Scoop the batter onto the prepared pan into 9 equal portions. I used a 1/4 c. measuring cup.  Spreading the batter out the size of a slice of bread.  Sprinkle tops with cinnamon and 1/4 tsp. Steviva or other sweetener of your choosing.  Pop into 350º oven and bake for about 20 minutes or until done to the touch in the center and just beginning to lightly brown.  If you wish to broiler toast them, put some melted butter on top of each and broil to lightly toasted stage.  Store leftovers, once cooled, in a plastic bag in the refrigerator.

NUTRITIONAL INFO:   Makes 9 pieces, each contains:

149 cals, 11.5g fat, 3.5g carbs, 2.1g fiber, 1.4g NET CARBS, 10.1g protein, 204 mg sodium

Sausage Cheese Biscuits

 

How about a pan of these delicious hearty biscuits for breakfast in the morning?  I made them for us today.  My husband just sloved them!  They are not only tasty, but they are very light and not at all crumbly like so many low-carb bisctuits turn out.   Better yet, they are very simple to make!  This is certainly a breakfast treat suitable for Atkins Induction or other Keto diets if the numbers will fit into your daily menu limits.  

INGREDIENTS:

3/4 c. whey protein, unflavored, unsweetened

1 c. shredded cheddar cheese

4 oz. pork breakfast sausage, cooked

2 tsp. baking powder

1/4 tsp. baking soda

1½ tsp. coconut flour

1 T. almond flour

1 T. oat fiber (for gluten-free biscuits, omit or substitute 1 T. certified gluten-free oat flour)

Pinch garlic powder

1 egg, beaten

¼ c. melted butter, unsalted

3 T. cream

DIRECTIONS:   Preheat oven to 350º.  Brown sausage in non-stick skillet, crumbling it up well.  Melt butter in mixing bowl in microwave.  Add cream and beaten egg.  Add sausage and cheese and stir.  Measure out all dry ingredients on top and stir all together just until ingredients are well mixed.  Using a 2T. measuring cup, scoop out rounded scoops (about ¼ c.) into 8 greased muffin cups (I use a silicon muffin pan).  If any batter is left in the bowl, top each off equally with the remaining batter.  I used a square muffin pan and this amount of batter made eight that rose nearly double, but did not mound very high, as you can see in the pic.  Bake at 350º for about 12-15 minutes, but check at 10 minutes as ovens vary.

NUTRITIONAL INFO:  Makes 8 biscuits, each contains:

106 calories, 8.6 g  fat, 2.06 g carbs, 0.84g fiber, 1.12 g  NET CARBS, 8.79 g  protein, 189 mg sodium

Indian Butter Chicken

This is my husband’s favorate Indian dish.  He always orders it when we eat Indian out, so I thought I’d try to duplicate it using my favorite chicken curry recipe as a starting point.  The flavors are very similar in my opinion, but this dish is richer (with all the butter and cream added) and it has more tomato in it than my regular curry recipe.  This is ever so easy to make once you have the ingredients on hand, and the results are simply stellar!  This dish is suitable for those still on Atkins Induction Phase and is also suitable for Primal diners.  Paleo followers will need to use coconut milk and ghee (clarified butter) instead of the cream or regular butter.  

INGREDIENTS:

1 T. whole cumin seed

2 T. olive oil

3 oz. sliced onion

2 deboned 7-8 oz. chicken breasts, cut into 1-1½” chunks

¼ tsp. salt

¼-½  tsp. cayenne pepper  (use ½ tsp. only if you like food really HOT with spice)

1 tsp. ground cumin

½ T. fresh ginger root, peeled and minced fine

¼ tsp. ground turmeric

1T. + 1 tsp. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1 c. chicken broth

2  Roma tomatoes (3″) , cut into large cubes or wedges 

4 T. tomato paste (about ½ of 6-oz small can)

4 T. more butter

3/4 c. heavy cream 

DIRECTIONS:  In a dry non-stick skillet or wok, dry roast the whole cumin seed, stirring, just until they become fragrant but not burned (about 1-2 minutes).  Add olive oil and onions & saute a few minutes until onions are translucent.  Add chicken and continue to saute until chicken is no longer pink.  Add all remaining ingredients except heavy cream. Simmer covered on lowest heat setting about 30 minutes until tomatoes are tender and falling totally apart.  Some use a stick blender to puree the mixture at this point, but I personally do not do this as I like the onions to remain visible in my curry.  Your call there.  Add the heavy cream and continue to simmer (unlidded) over low heat for 5-10 minutes longer.  It should thicken right up as the cream reduces.  You can eat this as  is at this point, or…… if you prefer, you can serve it over steamed cauliflower, baked eggplant slices, or for any non-low-carbing diners at your table, over steamed basmati rice.   Those are not included below, however.  Make the necessary recalculations if you serve your Butter Chicken atop one ov these.  

NUTRITIONAL INFO: Serves 5, each serving contains:

463 cals, 35.5g fat, 7.88g carbs, 1.68g fiber, 6.2g NET CARBS, 29g protein, 530 mg. sodium (omit salt & recude cream if you are sodium sensitive)

Indian Chicken Tikka Masala or Curry

Chicken Tikka Masala

This particular curry recipe, similar to Chicken Tikka Masala, is the one I keep coming back to again and again.  I’m cooking this for dinner tonight with some leftover rotisserie chicken breast meat, so I thought I’d re-post this for those new to my site.  Typically one uses tomato paste in the creamy sauce for Tikka Masala, rather than whole tomatoes, but my husband really likes the fresh tomatoes chunks in curry. This is ever so easy to make with the ingredients on hand, and the results are simply DELICIOUS!  This recipe is also great made with a firm-fleshed fish or shrimp.  When doing it with fish, cut de-boned fish into large pieces and prepare sauce first.  Add fish the last 5-10 minutes of cooking so it won’t overcook and fall apart.  Firm-fleshed Red fish or Red Snapper are excellent choices for simmered dishes, if you can get it, as they are firm enough to not fall apart into the sauce!  This dish is OK for Induction and is also suitable for Primal diners.  Paleo followers need to use coconut milk instead of the heavy cream.  For true Tikka Masala, I use 1-2 tablespoons of tomato paste instead of the chunks of whole tomato.  For Tikka, I also add more cream for its richness.  🙂

INGREDIENTS:

1 T. whole cumin seed

2 T. olive oil

3 T. butter

3 oz. sliced onion

2 deboned 7-8 oz. chicken breasts, cut into 1-1½” chunks

¼ tsp. salt

¼-½  tsp. cayenne pepper  (use ½ tsp. only if you like food really HOT with spice)

1 tsp. ground cumin

½ T. minced fresh ginger

½ tsp. ground turmeric

1 T. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1 c. chicken broth

1   whole Roma tomatoes (3″) , cut into large cubes (use 1-2 Tbsp. tomato paste for Tikka Masala gravy or a Butter Chicken flavor and appearance).

¼ c. heavy cream [use ½ c. for Tikka Masala]

DIRECTIONS:  In a dry non-stick skillet or wok, dry roast the whole cumin seed, stirring, just until they become fragrant but not burned (about 1-2 minutes).  Add olive oil, butter and onions & saute a few minutes.  Add chicken and continue to saute until chicken is opaque.  If using fish or shrimp, wait to add later.  Add all remaining ingredients except heavy cream. Simmer covered on lowest heat about 30 minutes until tomatoes are tender but not falling totally apart.  Add heavy cream and continue to simmer 5-10 minutes longer.  If using fish or shrimp, add now and simmer just until it is done.  If desired, slightly thicken with a few successive, light dustings of xanthan gum or glucomannan powder, whisking or stirring vigorously between additions.  Serve over steamed cauliflower or basmati rice for non-low-carb guests.  Sometimes I add my cauliflower right into the curry the last 15 minutes of cooking for a change of pace.  Like the tomatoes, do not cook the cauliflower too long.  Adjust info below if you add cauliflower or other vegetables to the dish.

VARIATION:  Sprinkle in a few frozen green peas as shown above.  But just a few!

NUTRITIONAL INFO: Serves 3, each serving containing:

527 cals., 34.6g fat, 7.83g carbs, 2.03g fiber, 5.80g NET CARBS, 44.3g protein, 194 mg. sodium

Cherry Mini Bites

Yet another tasty use of my versatile Mozzy Dough recipe and a great way to use up half a can of opened lite cherry pie filling.  The hubs and I have been super strict, ultra low-carbing (under 20 NC a day) since the 1st of September.  We decided to treat ourselves tonight with something sweet.  These  took  a mere 35 minutes to make, start to finish.  I have a 24 slot non-stick mini-muffin pan that turned out to be perfect for this amount of dough and filling.  These come out to be 1.9 net carbs per piece, so an occasional indulgence like this can break the diet monotony without breaking the proverbial “carb bank”.  🙂  These are suitable for Atkins Phase 2 and beyond and most Keto diets.

INGREDIENTS: 

1 recipe my Mozzy Dough

½ can Lite Cherry Pie Filling

VARIATION:  Use other lite pie filling, like blueberry or what you make up from scratch with other fruit.  Another variation would be to dot each crust with 1/2 tsp. cream cheese before adding the fruit topping.  You will need to calculate numbers again if you do that. 

DIRECTIONS:  Preheat oven to 350º.  Make a batch of the Mozzy Dough.  After kneading the ball of dough until smooth, break off 1″ balls of dough and press one ball into each of the 24 slots of mini-muffin pans.   The “bowls” of dough will be quite shallow in the pan slots.  Spoon just 2 cherries (with dab of filling) into each slot neatly.  Pop into 350º oven and bake for around 15 minutes or until the “crust” is lightly browned around the edges.  Remove, cool 1-2 minutes and lift out with knife tip onto serving plate.  ENJOY!

NUTRITIONAL INFO:  Makes 24 Cherry Bites, each contains:

67 cals, 5.1g fat, 3.61g carbs, 1.71g fiber, 1.9g NET CARBS, 4.5g protein, 95 mg sodium (in cheese)

Kale-Orange-Walnut Salad

Click to enlarge

I bought a lovely bunch of kale at the store today and decided rather than cook it all, I’d like a salad with part of it for my leftover BBQ Brisket tonight.  Since kale is a bit strong to me, I like to add a bit of fruit to round it out for salads.  It does that so nicely!  The earthy taste of the walnuts and walnut oil playing off the taste of orange are what make this for me.  This salad is delicious alone, butis also delightful with boiled or grilled shrimp, or any meats and seafood as well.

This recipe is not suitable until you reach the the higher fruit level of the Atkins OWL carb ladder (Phase 3).  It is perfectly OK for Ketogenic diets (although you may want to use lower-carb berries rather than oranges).  It is also suitable for Primal and Paleo as well.

BASE SALAD:

1½ oz. kale leaves, stems removed, sliced thinly  (this was 2 large leaves for me)

With red onion.

2 oz. raw onion, sliced thinly (only had white on hand, but red onion is better)

½ oz. walnuts, coarsely broken apart  (about 7 halves)

2   ½”-slices of orange, cut into thirds

VARIATION:  Add some peeled, sliced jicama to the salad.  It is VERY good in this recipe!

ORANGE VINAIGRETTE:

1 medium orange (use leftover part for a nice Pimm’s Cup!)  🙂

2 T. walnut oil (important not to substitute other oils here)

2 tsp. balsamic vinegar

2 T. orange juice (fresh squeezed)

Dash each salt and coarse black pepper

Dash garlic powder (optional)

DIRECTIONS:  Cut the orange in half across the segments.  Peal one half of the orange with your knife.  Cut away 2 slices about the size of two large sections and cut the two into about 6 bite-sized pieces.  Set aside.  In a small bowl, squeeze out 2 tablespoons of orange juice from the uncut half.  To the orange juice, add the walnut oil, balsamic vinegar, salt, pepper and if using, the garlic powder.  Stir and set aside.

Remove the tough stems from the kale.  Wash and dry the leaves.  Julienne slice the kale (thinly) and place into a medium salad serving bowl (unless you plan to plate the salads individually). In that case, you can use any old bowl large enough to toss this in.  Add the thinly sliced onion, walnuts and pieces of orange.  Place the bowl of greens and fruit in your refrigerator until ready to serve.

Right before serving, pour the orange vinaigrette over the greens and toss well to coat.  If you wish to plate it, place half the salad onto each of two individual serving plates. Garnish with a slice of orange if desired.  I didn’t have any tonight, but a sprinkle of pomegranate kernels would be delicious as well as pretty on this salad.  🙂

NUTRITIONAL INFO:   Makes 2 servings, each contains:

206 calories, 18.4 g  fat, 9.85 g carbs, 3.20 g  fiber, 6.65 g  NET CARBS, 2.3 g protein, 90 mg sodium

Roasted Summer Vegetables

Click to enlarge
 

This dish is incredibly easy to pull together and is exceptionally good with charcoal grilled meats.  Tonight I’m serving this with grilled pork loin chops.  I have even been known to cook this veggie dish in a grilling basket right on the grill with the meat!  Honestly, it’s even BETTER that way!   I’ve also used Chachere’s salt-free Cajun Seasoning in this, which is good, but not quite as good as the Seafood Blend (similar to Emeril’s spice mix).  I also like this dish made with my Chicken Shawarma Spice Blend.  No matter which spice you decide to try on this dish, it always elicits a MmmMmmmMmmm response from dinner guests.  If you don’t like very spicy food, reduce spice to 1T.  Atkins Induction friendly recipe.

INGREDIENTS:

1 medium yellow squash cut in 1″ chunks (or zucchini is OK)
1 small eggplant (about 10-12 oz) cut in ½” slices, then cut those in quarters
4 plum tomatoes cut into quarters
1 green, yellow or orange bell pepper, seeded and cut in 1″ chunks
1 red bell pepper seeded and cut in 1″ chunks
1 purple onion cut into ½” wedges, layers separated
12 cloves garlic (entire bulb, cloves peeled but left whole)
1-2 Tbsp. Chicken Shawarma Spice blend or my Cajun Seafood Spice Blend
¼ tsp. each salt & black pepper

Splash of extra virgin olive oil (I like to use more personally)

DIRECTIONS:  Preheat oven to 450º.  Cut up all veggies and place in large mixing bowl.  Drizzle olive oil over all and stir well to coat all veggies with oil and seasonings.  Toss to try and coat all veggies with oil.  Pour into glass casserole pan and bake at 450º for 30-40 minutes, stirring every 10-15 minutes.

NUTRITIONAL INFO: Serves 6, each serving contains:

107 cals, 7.08g fat, 11.6g carbs, 3.3g fiber, 3g protein, 103mg. sodium, 7.3g NET CARBS

Einkorn Tuna Pimiento Cheese Muffins

Tuna is always in my pantry, so I reached for some to make lunch today.   These two-bite mini-muffins I created today, honestly……..my husband had trouble stopping at SIX of them!  But he’s a big eater.  I stopped at four. 🙂  These go together fast and only took 13 minutes to bake.  I highly recommend slightly cooling before attempting to loosen them from even a non-stick pan, as baked egg tends to stick to whatever pan you use.   I’ve not had good luck baking tuna items in silicone pans.  Tuna likes browning.  I used a 24 ct. metal pan to bake these.  This recipe is not suitable until Phase 2 Atkins  when you are nearing maintenance, due to the Einkorn Bake Mix.   You can lower the carb count per muffin even more using a lower carb bake mix than mine, which has Einkorn Flour in it.  But the count is already pretty darn low in my opinion.  Those still in the initial 2-week Induction Phase of Atkins need to eliminate the bake mix entirely and increase the eggs to about 6.  The muffins will naturally have a different, and somewhat eggier texture than mine here, but should taste about the same.  These should freeze nicely for about a month.  If you do the Induction version, adding 1-2 T. flax meal to that variation would add a little firmer structure to them.

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INGREDIENTS:

4 beaten eggs

3 small pouches (7.8 oz. total) water-pack tuna

1½ c. my Einkorn Bake Mix

3/4 tsp. my Seafood Spice Blend

¼ tsp. sea salt

1 lg. 4-0z. jar chopped pimiento, drained

1 lg. green onion, chopped fine

2 2/3 slices American Deluxe or Cheddar cheese, 2 cut into 9 squares, 1 cut into 6 squares

VARIATION:   Add a few drops of Tobasco or a few shakes of cayenne pepper to the batter for a spicier muffin.

DIRECTIONS:   Preheat oven to 350º.  Beat the eggs in a medium bowl.  Add all other ingredients but the cheese.  Oil 24 slots of a mini-muffin pan.  Using a 2 T. scoop, add one level scoop to each slot.  They will be nearly full and there should be just enough batter for 24.  Place 1 square of cheese atop each and push it down slightly into the batter.  Pop into hot 350º oven.  Bake for 13-15 minutes or until they puff up and the cheese just begins to brown on top.  Remove and cool slightly.  If you try to remove while too hot, they will tear up on you.  Gently loosen with a knife tip or fork and enjoy.  A modest serving would be 4 mini-muffins.  A big eater will want 6 of these minis.

NUTRITIONAL INFO:    Makes 24 muffins, each contains:

22 calories, 0.9 g fat, 0.35 g carbs, 0.08 g fiber, 0.27 g NET CARBS, 3.22 g protein, 74 mg sodium

Boursin Bacon Brussels Sprouts

I’ve finally found a way to prepare Brussels sprouts that I really like.  I think the key was to cook them in the microwave instead of steaming or boiling them.  They came out so mild…….not bitter, or chemical tasting at all!  And the Boursin soft cheese gave them a nice flavor layer to complement the bacon topper.  In my grocery store, the Boursin is usually near the deli with the other specialty cheeses.  You’re talkin’ to a Brussels sprouts hater here, so all you sprouts haters be sure to try these sometime.  You’ll be amazed how much milder they are than steamed or boiled sprouts.  And the green color is preserved cooking them in the microwave!

INGREDIENTS:

10 fresh Brussels sprouts (cut larger ones in half)

3-4 T. water

Dash each salt and black pepper

2 T. Boursin “Garlic Herb and Chive” soft cheese (more if you like)

3 thick slices bacon, chopped 1″ and browned

DIRECTIONS:  Cut tiny bit off sprouts stems.  Cut larger sprouts in half lengthwise.  Place them in a ceramic or glass dish.  Add the water and microwave for 2 minutes, stir and microwave 2 more minutes.  While they are cooking, brown the bacon in a skillet and drain on paper toweling.  Remove sprouts from microwave and stir the Boursin cheese gently into the sprouts to melt.  Don’t be too rough here or the sprouts may fall apart on you.  Top with bacon crisps and serve.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

221 cals, 18.3g fat, 9.05g carbs, 3.6g fiber, 5.45g NET CARBS, 13.2g protein, 321 mg sodium

Beef Chile Relleno Casserole

beef-chile-relleno-casserole1

I just love chile rellenos, but I don’t like all the fuss of actually stuffing them.  So I just make the dish up in a layered casserole.  Tastes exactly the same, but it’s much less trouble to put together.   My last similar recipe was with chicken.  This is how I make this dish with beef.   This recipe is Induction friendly and Primal diners who eat cheese can also enjoy this dish. It would not be suitable for Paleo followers.

INGREDIENTS: 

3 poblano peppers (mine weighed 2-2.5 oz. each)

12 oz. lean ground beef

2 oz. onion, sliced

½ tsp. dried guajillo chile, seeded and chopped fine (optional)

¼ tsp. dried ancho chile powder (optional)

¼ tsp. chili powder  (use ½ tsp. if guajillo and ancho above are omitted)

¼ tsp. garlic powder

3/4 c. Ro-Tel tomatoes and green chiles, solids only (the mild ones unless you like “hot”)

¼ c. cilantro, chopped (optional)

6 oz. Monterrey Jack cheese, grated

DIRECTIONS:   Preheat oven to 450º.  Roasting your peppers will make them milder and sweeter, so don’t bypass this step.  Cut tops off poblano peppers and remove seed cluster.  Cut in halves, lay the halves on a non-stick baking sheet and roast in 450º oven for about 15-20 minutes, turning once during roasting.  Remove and cool.  Lower oven to 350º. Peel tough skin gently off the peppers.

While they are roasting, heat ground beef in non-stick skillet over high heat.  When meat is no longer pink, add onion and saute until tender.  Add all remaining ingredients except the cheese.  Simmer 3-4 minutes for flavors to meld together.  Lay the skinned poblano pepper pieces in the bottom of 4 individual casserole dishes or one larger casserole dish if you prefer.  For the next layer, spoon half of the beef mixture equally amongst the 4 dishes.   Spread half of the cheese equally over the tops of the 4 servings. Next, place the remaining beef filling equally in the 4 dishes.  Finally top each equally with the remaining cheese.  Pop them into a 350º oven for about 20 minutes or until bubbly and the cheese is melted.  Serve at once with a nice guacamole salad (and if you are in Pre-Maintenance or Maintenance, this is nice with a ½ c. of heated refried beans).

VARIATION:  If your are at goal weight and you can afford the extra carbs, a thin layer of refried black soy beans is delicious on this (I usually start out with the bean layer, or you can dot them on top before adding the final cheese).  

NUTRITIONAL INFO:   REcipe makes 4 servings, each contains:

412 calories, 27.7 g fat, 6.72 g carbs, 2 g fiber, 4.72 g NET CARBS, 32.6 g protein, 897 mg sodium

(adding ½ c. mashed soy black bean layer increases carbs to 10.7 g, fiber 5.5 g, net carbs 5.22 g).

Lupin Flour Bread

click to enlarge

My inspiration for this <1g-net-carb-bread was the recipe here:  http://chocolatechillimango.com/2013/01/19/lupin-protein-bread/#.UVhdElfa7jU.   Once I discovered just how low-carb lupin flour is, I ordered some and have been experimenting with it lately.  First off, I just had to do something to reduce the yellow color lupin flour gives baked goods.  Yellow might be OK for a cornbread recipe, but I don’t want yellow sandwich bread.  So I set about making considerable changes to the inspirational recipe.

I’m quite pleased with my first loaf of bread made with this flour.  I’ve also tried some other items, including a delicious Lupin Flour Lemon Cookie.  This bread has a nice firm texture and is moist.  It does not crumble apart like almond flour breads tend to do.  It has a more pleasant taste than most flax breads.  I will continue to experiment with the ingredients to try to achieve a whiter appearance and more “flour-y” taste.  I order my lupin flour direct from: http://www.lopino.com/product/21 .   Netrition.com also has recently started carrying lupin flour.  This recipe is not suitable until the grains rung of the Atkins Phase 2 OWL.  This recipe is unsuitable for Primal-Paleo on several levels.  I might mention that because of its slight “corn taste” this bread makes an excellent bread to crumble up for making cornbread stuffing!

CAUTION:  Lupin beans are a legume closely related to peanuts.  If you have a peanut allergy, I must inform you there are reports some peanut sensitive people react negatively to lupin beans.  Many of my low-carb cooking friends have had no problems eating lupin products whatsoever.  I, on the other hand, have found I do not tolerate this ingredient well.  It causes quite a blotchy red rash all over me.  Funny thing is I am NOT allergic to peanuts!  Go figure…..no other legumes (or any foods at all) bother me.  So I must suspend my experiments with this product.   

This recipe appears in Vol. 4. (p.136) of LOW CARBING AMONG FRIENDS cookbook series by Jennifer Eloff and friends.  Jennifer has brought together a group of very talented low-carb chefs, including none other than George Stella, to offer some of their very tastiest low-carb creations.  Visit them on Facebook at the link above and if you like the photo preview there, like their page and buy the team’s cookbooks at Amazon or here.

INGREDIENTS:

½ c. lupin flour

¼ c. almond flour

1 T. golden flax meal

2 T. oat fiber (omit if gluten free)

2 T. coconut flour

2 T. plain, unsweetened whey protein powder (I use NOW brand)

1 T. egg white protein (I use NOW brand)

1½ tsp. each baking powder and baking soda

Dash garlic powder

½ tsp. sea salt

2 tsp. glucomannan powder (konjac powder) (optional, but enhances texture & rise)

1 c. grated Monterrey Jack cheese

3 T. water + 1 T. heavy cream

1 T. olive oil

6 beaten eggs

DIRECTIONS:  Preheat oven to 350º.  Lightly grease/oil a loaf pan.   Mine is an unusual shape at 4″x3″x10″.  In a large mixing bowl, measure out all dry ingredients and stir well.  Make a well in the center and add the eggs, oil, water and cream and using a for, beat the liquid ingredients up in the well and slowly incorporate the dry ingredients to form a smooth batter.  Mine was fairly thick.  Spoon into the greased loaf pan, leveling with your rubber spatula.  Pop into preheated 350º oven for 30-40 minutes or until it passes the toothpick test in the center.  Remove, cool slightly and loosen from the pan with a knife.  I easily slice mine into 16 ½” slices using the 10″ loaf pan.  Using a deeper, shorter more standard loaf pan, you will need to see how many slices you get and recalculate your per slice stats.  I will provide the numbers for the entire loaf to facilitate recalculating.

NUTRITIONAL INFO:  I get 16 slices from my 10″ long loaf:

1/16 loaf contains: 95 cals., 6.7 g  fat, 4.21 g  carbs, 3.34 g fiber, .87 NET CARBS, 6.78 g protein

Entire recipe contains:  1501 cals., 108 g  fat, 67.3 g  carbs, 53.4 g  fiber, 13.9 g  NET CARBS, 108 g  protein

Homemade Jamaican Jerk Seasoning Blend

I have eaten Jamaican Jerked chicken in restauranats before but have always found it way too spicy for my palate.  I have read that the spices used and amount of each one varies from household to household, much like gumbo recipes vary dramatically in Louisiana from home to home.  Many of the commercial Jerk seasonings are heavy with salt, and of course, sugar also.  I have worked around that by adding a small amount of maple extract to the final marinades to mimic the brown sugar typically found in most jerk seasonings.  Worked well for me!  I’m extremely pleased with my final blend, having now tested it out on oven-baked chicken, grilled shrimp and air-fried pork.  We loved it on all 3 meats!  This spice is suitable for all phases of Atkins and Keto diets as well as Paleo and Primal Blueprint followers as well.  Here’s a delicious air fryer jerk pork recipe I created with this seasoning mix you might like to try some time.

INGREDIENTS: 

1 T. Spanish Smoked Paprika (I order mine on-line)

2 T. onion powder or granulated onion

3 T. garlic powder

2 T. cayenne pepper

½ tsp. crushed red pepper (more if you like things real spicy)

2 T. crushed dried thyme leaves

1 T. allspice

1 T. ground cinnamon

2 T. dried parsley

1 T. coarse black pepper

1 tsp. salt

DIRECTIONS:   Measure out all ingredients into a medium mixing bowl. Stir well.  Spoon into an old empty spice jar or other jar with tight lid.  Tip:  when making spice blends, pour the mix onto a paper plate, fold the plate to make a handy “funnel” to tap your new spice right into the receiving jar.  My Dad taught me this trick as he loved concocting his own blends.  As with all spices, store in a dark cupboard or spice cabinet that has doors. I use 2 T. for pork chops, 3 T. for whole chicken or equivalent parts, and 2 T. on shrimp.  I always rub either olive oil or butter all over the meat surfaces so the spice will adhere well.  Marinate for 1 hour (covered) in the refrigerator before cooking.

NUTRITIONAL INFO:  Makes about 14 tablespoons of spice.

1 T. contains:  20.6 cals, 0.31g fat, 4.71g carbs, 1.07g fiber, 3.64g NET CARBS, 0.72g protein, 169 mg sodium

1 tsp. contains: 6.9 cals, 0.1g fat, 1.57g carbs, 0.35g fiber, 1.22g NET CARBS, 0.24g protein, 56.33 mg sodium

Hot Roast Beef Poor Boy

Hot roast Beef Poorboy

This was what we had for dinner tonight.  It’s one of our favorite beef meals, in fact!  When I was 4-5 years old, my father was stationed in Springfield, Illinois.  With some regularity, we would enjoy these incredibly delicious hot beef poor boy sandwiches served on chewy Italian bread from a little Italian restaurant near our house.  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.  These stewed beef poor boy sandwiches were so good, and so popular, you had to order them early in the day to insure you would get one.  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.  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 from 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:  https://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.  I’m currently using a tougher, sturdier bread for my poor boys:  https://buttoni.wordpress.com/2018/06/08/einkorn-arrowroot-sandwich-buns-2/.   Or you can serve them on any plan-suitable Induction-friendly low-carb bun of your choice.

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. If 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.

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

Einkorn Blueberry Crumble

IMG_5056.JPG

My husband pointed out today there is a carton of blueberries I have been overlooking in the fridge.  So I’m going to make us a simple baked crumble or crisp tomorrow.  This is my best low-carb crumble topping to date.  I think you’ll like it as it is very close to my higher-carb version of many years ago.

Blueberries are a little higher in carbs than some berries, so if you’re still in the Induction phase of the Atkins, use strawberries or raspberries to lower the carb count below.  To lower carbs further, omit the Einkorn flour totally.  It simply adds a nice flour taste and pastry texture that almond flour alone can’t do.   🙂  This recipe is not suitable until you have reached the nuts and berries level of Phase 2 Atkins.  It’s a little high carb for Keto diets.  This is not suitable for Primal-Paleo plans.

INGREDIENTS:

1½ c. fresh blueberries

3/4 c. Jennifer Eloff’s Splendid Gluten-Free Bake Mix (or other low-carb mix)

2 T. Einkorn flour

3 T. Swerve® sweetener (or equivalent sweetener to equal 3 T. sugar)

2 T. oat fiber

1 large egg

3 T. butter

DIRECTIONS:  Preheat oven to 350º.  Rub butter lightly on a 6″ square baking dish and fill with the blueberries.  Set dish aside.  Put rest of the butter in a medium bowl.  Add all the dry ingredients on top of the butter.  Using a fork or pastry cutter, cut the butter into the dry mixture until it resembles coarse cornmeal.  Add the egg on top, beat it with a fork and slowly work it into a dough with the dry ingredients.  Using a fork or your fingers, crumble the dough evenly on top of the fruit.  Pop into preheated 350º oven and bake for about 20-23 minutes or until lightly browned on the top.  Slightly cool and enjoy warm.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

240 calories, 18 g  fat, 20.25 g carbs, 7.12 g fiber, 13.13 g NET CARBS (half the carbs are from the blueberries alone, so use raspberries or strawberies for a lower carbs), 13 g protein, 46 mg sodium

Indian Samosa Cups

I was thinking of making samosas for dinner tonight, but wanted a little simpler assembly and decided to fill muffin cups with my tasty meat filling and just top each with a “cap” of pastry. These came out delicious! We had them as a main course, but you could serve just one as a side dish with your favorite curry recipe! I will definitely be making them again, as my husband just loves Indian food. I used my regular Peggy’s “Flour” Pie Crust recipe to complete this dish. This recipe is not suitable until you reach the grains rung of the Atkins OWL carb re-introduction ladder (near goal weight).

MEAT FILLING INGREDIENTS:

1 lb. lean ground beef

1 T. olive oil

3 oz. yellow onion, chopped

1 clove garlic, minced

1 tsp. fresh ginger root, minced

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. sea salt

2 Roma tomatoes, chopped

¼ c. cilantro, chopped

1 medium 6″ carrot, peeled & chopped fine

1 T. fresh mint, chopped

1 jalapeno pepper, seeded & chopped fine

2 tsp. Garam Masala

CRUST RECIPE: Peggy’s “Flour” Pie Crust at this link.

VARIATION: Substitute lamb for the beef

DIRECTIONS: Make the pie crust per that recipe’s instructions. Set aside for now.

In a skillet, brown the ground beef, onion and carrot until veggies begin to soften, stirring often. Add all other ingredients and simmer about 5 minutes, stirring often, so spice flavors will develop. Remove from heat.

Preheat oven to 350º. Form a log of the pie dough and divide into 6 equal portions. Take one portion, pinch off and reserve 1/3 of it (for the “cap”) and press the remaining 2/3 into non-stick muffin cups (I used a jumbo muffin pan to make these). As you press the dough into the cup, press it up to the tops of the slots. Fill with 1/6 of the meat mixture (about 1/3 c.). Repeat these steps for the remaining 5 samosa cups. If there is any meat mixture unused, spread it evenly among the 6 servings. With the 6 bits of dough you pinched off, form small 2-2½” circles of dough with your fingers on a floured surface. Place a “cap” atop each samosa cup. No need to try to seal the edges. Place muffin pan on a baking sheet and pop into hot 350º oven. Bake about 35-40 minutes or until lightly browned on top.

NUTRITIONAL INFO: Makes 6 samosa cups, each contains:

112.2 cals, 8.06g fat, 5.93g carbs, 2.96g fiber, 2.97g NET CARBS, 6.58g protein 216 mg sodium

Lobster Andouille Jambalaya

Lobster Andouille Jambalaya
Lobster Andouille Jambalaya

This recipe came out beyond delicious and I really wasn’t expecting to like the cauli-rice with this.  To date, I’ve only used cauli-rice as a side dish and not in or underneath foods as shown above.  But this was just marvelous!  Andouille is Cajun smoked sausage.  I find it not terribly different from regular smoked sausage so that is a good substitute.

This recipe is a little higher in carbs than most of my entrees, due to all the veggies in it and the veggie underpinning, but they are so healthy and so needed for the right flavor here.  If you need to cut carbs a bit on Induction Phase, trim off a little of the andouille, breakfast sausage and a little of the red or green pepper (or eat smaller servings).  This recipe is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.  Shrimp can be substituted in this jambalaya but I would use more like 1/2 lb. of shrimp as it is milder in taste.

INGREDIENTS:

2 thick slices bacon, chopped (around 2-3 oz)

6 oz. Andouille sausage, sliced (or any smoked sausage)

3 oz. breakfast sausage, crumbled into large bits

3 oz. onion, chopped

1 oz. each red and green bell pepper (or all one color)

2 large stalks of celery chopped

4 oz. lobster tail meat, chopped coarsely (more if you want)

½ c. parsley, chopped

3 Roma tomatoes, diced large

1 tsp. my Seafood Spice Blend

Dash each thyme and black pepper (DO NOT SALT)

Few drops Tobasco or Sriracha sauce

1 large head worth of my cauliflower rice

DIRECTIONS:  Make the cauli-rice per that recipe’s instructions.  Set aside.  In a non-stick wok or large skillet over high heat, brown the bacon.  Add the andouille and crumbled pork sausage and cook until sausage is no longer pink.  Add the Holy Trinity, as Cajun cooks refer to the three veggies they put in just about everything but ice cream:  celery, bell pepper and onion.  🙂

Sauté until the veggies are tender.  Add the tomatoes  and just cook until they are softened a bit, stirring often.  Add the lobster, parsley and all spices and Tobasco. Simmer for about 5-10 minutes, stopping when the tomatoes are still discernible as such.  You don’t want to overcook this dish.  🙂 Arrange the cauli-rice on a serving platter and top with the seafood mixture and serve.  Goes nicely with a salad and your favorite low-carb bread.

NUTRITIONAL INFO:  Makes 6 large adult servings, each contains:

250 cals, 14g fat, 13.4g carbs, 4.65g fiber, 9.7g NET CARBS, 16.3g protein, 479 mg sodium

Kale Mango Mint Salad

This colorful little salad came out yummy at dinner last night!  I would have rather used walnuts, but was out, so I made do with pecans.  They were good, but will use walnuts next time.  The onion and garlic tang along with the mint in the dressing are what pull this mango delight together in the flavor department.  This takes minutes to prepare and your family will love you for making them one of these salads.  Just increase the ingredients for the number of servings you need.  This recipe is for just one salad.  This recipe is not suitable until you get nearly to goal weight, as the mango is carb-y.  Strawberries could be subbed in for the mango to pull this down in carbs.

SALAD INGREDIENTS:

1 cup curly kale, stemmed & torn into small pieces

1 oz. mango, peeled and chopped

1 oz. jicama, peeled and chopped

1 tsp. onion slivers (I used red onion)

5 walnut or pecan halves, broken in half again

GARLIC MINT DRESSING INGREDIENTS:

1 T. extra virgin olive oil

2 tsp. balsamic vinegar

½ clove garlic, minced

1 tsp. dried mint (or 2 tsp. fresh chopped)

Dash each salt and black pepper

VARIATION:   Substitute 2 sliced strawberries for the mango to lower carbs.  You could also sub in roasted sunflower seeds roasted pumpkin seeds for the walnuts/pecans.

DIRECTIONS:  Mix dressing ingredients in a small bowl and stir well. Set aside to make the base salad.  Stem kale and cut up the leafy part coarsely (not too fine or it’s more difficult to eat with your fork.  Place on service plate.  Peel mango and chop into small bites.  Add mango to greens.  Cut off about 1 oz. jicama, peel and chop into bite-size bits.  Add on top of greens evenly.  Sliver the thinnest possible bits of  (preferably red) onion and sprinkle on top.  Add broken nuts halves and drizzle salad dressing on top.  Serve and enjoy!

NUTRITIONAL INFO:   Makes 1 individual salad which contains:

245 cals, 19.2g fat, 17.8g carbs, 4.2g fiber, 13.6g NET CARBS, 3.5g protein, 190mg sodium

Sloppy Joes

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Sloppy Joes have always been a comfort food for me, especially in the winter.   These came out great!  When I created the original recipe, I just started throwing things into the pot because I really wasn’t sure what all to add, or in what amounts, since I used to use one of those envelope seasoning mixes in my former life to make  Sloppy Joes.  Well, I guess I grabbed the right ingredients, because my husband gave these Sloppy Joes two thumbs up.  So we’re having them for dinner tonight, as they just seem to suit the current arctic cold front hovering over Texas this week.

You can serve over my Einkorn Sandwich Buns , a Flax bun or a Muffin in a Minute (without sweetener and cinnamon, of course).  Any other low-carb bun you have will work.  These are OK to enjoy on Paleo-Primal diets if you use a plan-suitable bun.

MEAT MIXTURE INGREDIENTS:

2 lb. ground beef

3 oz. onion, chopped

1  6-oz. can tomato paste

1 c. water

¼-½ c. apple cider vinegar (or other vinegar you have)

½ c. red bell pepper, chopped

1 tsp. sugar equivalent of you preferred sweetener

¼ tsp. sea salt

¼ tsp. black pepper

Dash cayenne pepper

½ tsp. paprika

NOTE: You will need 8 low-carb Buns of your choosing, not included in nutritional numbers below.

DIRECTIONS:  Brown the ground beef over high heat in a large non-stick pan (I used a non-stick wok).  Add the onion and bell pepper and saute the two together until meat is browned and veggies are pretty tender.  Drain grease off if excessive (I did not have to).  Add tomato paste and stir in until evenly distributed.  Add water and stir.  I suggest adding half the vinegar to start out as you may not like yours as tangy as we do.  Stir well.  Add all the spices and lower heat to lowest setting.  Simmer with a lid on the pot, stirring often to prevent sticking.  Only add remaining vinegar if you like things tangy.  Low simmer for about 30 minutes for vinegar to develop fully and flavors to co-mingle.

I like to split and toast my buns and spoon the meat mixture over both halves.  Your call on whether you toast or not toast.  Dip about 2/3 cup meat mixture into each bun or serve open-faced if you prefer.

NUTRITIONAL INFO (Meat Mixture alone):  Make eight 2/3c. portions of meat filling.  1/8 batch meat contains:

246 calories, 15.4 g  fat, 5.65 g  carbs, 1.23 g  fiber, 4.42 g  NET CARBS, 22 g  protein, 301 mg sodium

Portobello Mushrooms in Wine Sauce

I just realized this evening (we grilled ribeyes for dinner) that I have never posted my mushroom recipe on the site before! Oh, my! I don’t know how I could forget this favorite. They’re simple to prepare and ready in 5-10 minutes! I usually start these when the steaks go out to the hot charcoal fire. Omit the red wine and use ½ c. more beef stock if you are still on Atkins Induction.

Whenever I make a chuck roast or oven-baked brisket, I always save all the broth and freeze it in 1/2 c. blocks for just such quick recipes. You can use canned broth, but your final dish won’t be quite as tasty.

INGREDIENTS:

2 large portobello mushrooms

3 T. butter

1 large clove garlic, minced

½ c. rich beef stock

¼-½ c. dry red wine (I usually use Merlot or Cabernet)

Dash each sea salt and coarse black peppper

Optional: chopped parsley to garnish

DIRECTIONS: Wipe any dirt off mushrooms with a paper towel. Never rinse mushrooms in water else it will bleed into your sauces! Chop mushrooms into 1″ chunks. You can scoop out the gills if you like, but frankly, I never bother. Melt butter in skillet over medium high heat. Add mushrooms and minced garlic to the pan and sauté a few minutes or until they begin to look translucent. Add wine and beef stock and simmer a few minutes longer or until ‘shrooms are done. 🙂

NUTRITIONAL INFO: Makes two 3/4 c. servings, each contains:

232 cals, 19g fat, 7.4g carbs, 2.7g fiber, 4.7g NET CARBS, 6.5g protein, 93 mg sodium

Einkorn Loaf Bread

lEinkorn Loaf Bread

I have taken my old lupin flour Bread recipe, eliminated the lupin flour (which I have discovered I’m allergic to) and done some additional tweaking to come up with a delicious loaf bread  My husband finds this one quite good and he’s real hard to please with low-carb breads.  This bread has a nice elastic mouth feel one finds in a good traditional yeast bread.  I include some dissolved yeast just for flavor impact.  It will not help on rise without sugar.    There’s not enough gluten in 2 T. Einkorn flour for proper yeast rising “action” but it does add a little yeast taste to the final product.

This bread makes very nice sandwiches and slices into fourteen ½” slices or twenty-eight ¼” slices.  Yes, this bread has enough structure to be able to slice it into ¼” slices!  WOO HOO!  🙂

It doesn’t toast much better than most low-carb breads, so I use this mostly for sandwiches and making croutons.  But the crust itself does toast quite nicely.  The loaf shown below I was able to slice into 27 thin slices!  I failed to make sure of my 1/4″ accuracy along the way or I would have been able to get 28! 🙂

IMG_5168
This smoother crust was a result of heavy whisking of the batter.

I order my non-GMO Einkorn flour direct from Jovial Foods.  Some have found it in their local grocery stores and some other stores right on the shelf, but I’ve not been so lucky.  An added plus is that Einkorn is not as expensive as many lower carb baking “flours”.  Einkorn is real, ancient wheat, that has not been hybridized.  I use only the tiniest amounts in the occasional baked goods recipes.  It brings so much texture and flavor for little carbs compared to other wheat flours.  This recipe is not suitable until you are near goal weight (Pre-Maintenance).

DRY INGREDIENTS:

½ c. almond flour

2 T. Einkorn flour

½ c. egg white protein powder (I use NOW brand)

2 T. oat fiber

2 T. coconut flour

1 T. baking powder

2 T. golden flax meal (dark flax or a mixture can be used for a darker, nuttier-tasting bread)

¼ tsp. sea salt

3 T. psyllium husk powder (I use NOW brand)

WET INGREDIENTS:

1 tsp. dry yeast dissolved in 2 T. warm water + pinch sugar

5 large eggs, beaten

3 T. olive oil

¼ c. egg whites (I used the ones in a carton)

½ c. boiling water (added last)

DIRECTIONS:  Preheat oven to 350º.  Grease or oil a standard 5×8″ loaf pan and set aside.  Dissolve yeast in 2 T. warm water and add a tiny pinch sugar.  Set aside.  In a large mixing bowl, measure out all dry ingredients.  Stir well.  In another medium bowl, add the first 5 wet ingredients (all but the boiling water) and beat with a fork.  Add the dissolved yeast mixture to the wet ingredients and stir.   Now add the wet ingredients to the dry ingredients and beat well using a rubber spatula. Slowly add the boiling water to the batter and using a whisk, beat until smooth of lumps.  Spoon batter into greased loaf pan and bake at 350º for 30 minutes and test to see if done with toothpick.   If not done, cook 5-10 minutes longer.  Remove from oven and in a few minutes, tip onto board to finish cooling.  Stats below are calculated for 14 slices ½” thick, 28 ¼” slices, and also the entire loaf so you can slice as you like and recalculate accordingly.

NUTRITIONAL INFO: 

Entire loaf:  1480 calories, 102.8 g  fat, 78.4 g  carbs, 47.2 g  fiber,  31.2 g  NET CARBS,     58.2 g  protein, 2669 mg sodium

If cut in 14 slices, ½”, @ contains: 106 calories, 7.3 g  fat, 5.60 g  carbs, 3.37 g  fiber, 2.23 g  NET CARBS, 4.15 g  protein, 191 mg sodium

If cut in 28 slices, ¼”, @ contains:  53 calories, 3.67 g fat, 2.8 g carbs, 1.68 g fiber, 1.12 g NET CARBS, 2.07 g protein, 95 mg sodium

Italian Chicken Tart

With just 1½ cups of leftover cooked chicken in the refrigerator, I am going to revisit my Italian Chicken Tart for lunch today.  We just loved it when I first developed this recipe and I confess I haven’t cooked it again since.  So today’s the day!  With the fresh spinach layer and the tomato base, here, there are 2 servings of vegetables right in the tart!  This delicious recipe is suitable once you reach Phase 2 of Atkins and is acceptable for most Keto plans.

VARIATION:  For a smaller version, divide the dough into 12 balls and press the dough onto the bottom and up the sides a bit of each cup of a muffin pan.  Distribute the toppings on all 12 portions.  Baking time probably won’t change for the smaller version.  You could even divide dough into 24 balls and press into the real mini-muffin pans.  Reduce cook time a bit for those.  Another variation would be to sub in 2-3 Italian sausage links, skinned, crumbled and pre-browned for the chicken in this recipe.  Subbing in an Alfredo sauce for the red marinara would change this up quite a bit, too.

CRUST INGREDIENTS:

2 c. shredded mozzarella cheese (I used whole milk variety)

2 T. unsalted butter, pre-melted

½ c. Jennifer Eloff’s GF bake mix

½ c. Carbquik Bake Mix

1/8 tsp. each onion and garlic powder

1 T. oat fiber

1/2 tsp. psyllium husk powder (I use NOW brand)

1 egg, beaten

TOPPINGS:

1 c. fresh spinach leaves, coarsely chopped

¼ c. low-carb spaghetti sauce (jar) (I used Classico brand with basil)

1½ c. cooked chicken, coarsely chopped

½ tsp. each dried basil and oregano leaves

½ c. additional mozzarella cheese

DIRECTIONS:  Preheat oven to 350º.  Place cheese in glass bowl and set in microwave.  Melt cheese on HI for around 2 minutes.  Remove bowl from.  Drizzle melted butter over the top of cheese and stir with fork.  Add in the two bake mixes, the psyllium, oat fiber, the beaten egg, onion and garlic powder.  Stir well with fork until it forms a ball and pulls away from the bowl.  Knead once or twice with hands in the bowl and then place dough into a classic tart pan (the kind where the bottom pushes up/out).  If you don’t have one, use a large pie plate.  This crust wanted to stick to the pan a bit, despite the fact my tart pan is non-stick, so you might want to lightly oil the pan with coconut oil.  Press the dough out evenly on the bottom with your hands, pushing it up the sides a bit to form a “wall” around the edge.  Just so you know, my tart pan is 11″ in diameter.  Pop into 350º oven for about 12 minutes to set up the dough surface. Remove when it just beings to get tan on the edges.  Remove.  Place the spinach evenly on the bottom of the tart.  Next add the chopped chicken, oregano and basil.  Top with the additional ½ c. mozzarella cheese.  Raise oven temp to 375º and pop back into oven.  Bake until lightly browned, or about 15 minutes.   Watch it, as ovens do vary.  Cut into 6 slices and serve hot.

NUTRITIONAL INFO:    Makes 6 slices, each contains:  (I ate 2 and the hubs ate 3)

333 calories, 25 g fat, 10.83 g carbs, 6.65 g fiber, 4.18 g NET CARBS, 27 g protein, 549 mg sodium

Scrambled Eggs & Bacon Gravy

Scrambled Eggs & Bacon Gravy With half a carton of mushrooms on the top fridge shelf, I could quickly see what I wanted for breakfast today.  The final result was soooooo GOOD!  This creamy dish is one of the many ways I disguise eggs to be able to eat them daily.  You see, I’m just not very fond of eggs.  But they are the lowest carb and healthiest breakfast food there is, so I manage with spices, additives and a pinch of creativity to be able to face them day in and out.  🙂  Check out my EGGS category at the right.  I have lots of not-so-eggy egg recipes here.  🙂  This is suitable for all phases of Atkins, Keto diets and Primal Blueprint.  Use coconut milk instead of cream for a version that is more suited to a Paleo lifestyle.

INGREDIENTS:

4 large eggs, beaten

1 T. unsalted butter

2 thick slices bacon, chopped

4 oz. mushrooms, sliced (omit if you aren’t a fan)

2 medium green onions, chopped

Dash each salt and pepper

½ c. heavy cream

¼ cup water

2-3 light dustings of xanthan gum powder (or your preferred thickener)

DIRECTIONS:   Fry the bacon in a non-stick skillet over high heat until done.   Add the mushrooms (if using) and green onion.  When they are getting soft, add the water and cream.  Simmer a few minutes.  Dust lightly with xanthan gum and allow to thicken, stirring or whisking frequently.  As it is thickening, in your dedicated egg skillet, melt the butter.  Pour the beaten eggs in the skillet and scramble to your preferred stage.  Plate half the eggs on each of two plates.  Spoon half the bacon gravy over each and serve.

NUTRITIONAL INFO:     Makes 2 servings, each contains:  516 calories, 47 g fat, 6.2 g carbs, 1.5 g fiber, 4.7 g NET CARBS, 18.4 g protein and 425 mg sodium

Shortbread

Shortbread

This is a low-carb rework of a Michelle Obama Shortbread recipe I saw somewhere on the Internet.  I found the first trial on this modification way too greasy and quite frankly, too crumbly.  The first attempt fell apart in my hand when I tried to eat them.  Huge bits fell onto the floor for my puppies to enjoy. Made them 🙂 but made me 😦 .   So I made another batch with several changes and those came out much more to my liking.  So my recipe below reflects those changes.  I made a batch recently and thought I’d re-share for my newer followers who have never seen this recipe on my site.  These are certainly not Walkers shortbread, my benchmark for shortbread, but they are very tasty nonetheless.  These are not acceptable until OWL Phace 2 of Atkins.

TIP:  I store these in the freezer and preferred them eaten right from the freezer.  They don’t really get hard and are much less fragile that way.

INGREDIENTS:

2½ sticks (1¼ c.) unsalted butter, softened

1 c. granular Splenda (or 1 c. equivalent sweetener of choice)

2 beaten eggs

3 c. almond flour

1 T. coconut flour

¼ tsp. vanilla extract

¼ tsp. salt

1/3 c. oat fiber (do NOT use oat bran, as it it much higher in carbs)

DIRECTIONS: Preheat oven to 325º.  Line a sheet pan (mine are 12″x17″) with parchment paper.  Cream butter and Splenda together until smooth.  Add 2 beaten eggs and vanilla extract, whipping to combine well.  Add almond flour, coconut flour, oat fiber and salt.   Stir well to a smooth batter.  Spread dough evenly onto parchment-lined pan.  You can use your fingers moistened with cold water to do this or use plastic gloves if you ave some.  Batter will spread to about ¼” thickness.  Poke holes into shortbread with tines of a fork about every 2″.  Bake at 325º for 25 minutes or just until it begins to brown light golden on the tops and edges.  For a firmer shortbread, cook them longer, but don’t let these get too brown or the taste will change!  Cut carefully into 32 pieces while still slightly warm.  I like to store these in the freezer and eat them right out of the freezer.  I find that makes them less fragile/crumbly.  🙂

NUTRITIONAL INFO: Makes 32 rectangles of shortbread, each contains:

133 calories, 12 g  fat, 4.09 g  carbs, 2.10 g  fiber, 1.99 g  NET CARBS, 2.9 g  protein, 30 mg sodium

Lobster Dien Bien

LobsterDienBien

This is the recipe I pulled out for our dinner tonight, only I am making it this time with shrimp.  I will be using lobster stock I made (and froze) from the lobster tails we had New Year’s Eve.  When I lived in Hampton, VA while in high school, my family often drove to Yorktown 30 miles away to eat at a wonderful restaurant called Nick’s Seafood Pavilion, operated by a Greek chef.  Sadly, it no longer exists:  http://www.pbase.com/airlinerphotos/image/21276281.  I often think fondly of one of their signature dishes, Lobster Dien Bien.  My parents managed to concoct their own recipe of the dish over time and I still make it to this day over 50 years later.  This version is very close to that served at Nick’s place, but I cannot have the rice that was traditionally in it, being on a low-carb diet.  For the best flavor, the 1 cup of rice needs to be cooked in seafood stock.   The rice is then stirred into the seafood/vegetable mixture right before serving.  This dish in some regards is vaguely reminiscent of Spanish paella when the rice is included. I now served it over steamed grated cauliflower “rice” or I stir it in at the last minute right before serving.  

I can’t get very good lobster in Central Texas, so I make this more often now with shrimp or crawfish, but it is hands down best with lobster. I have even made this dish with large sea scallops and fresh lump white crab meat (when I lived on the Gulf Coast).  All versions have been been very tasty.  As is true of most seafood dishes, this one really packs in the nutrients!  This dish is suitable for Atkins Induction, so enjoy.

Click to enlarge crawfish version
Crawfish version

If you are not following a low-carb diet:  Add 1 c. cooked white rice cooked in seafood stock, stirred in right before serving.  If using the rice addition, it is essential that you cook it in seafood stock!  Use 1 c. raw rice, rinsed well in a sieve/sifter with cold water to remove surface starch.  Then bring the rice to a boil in 2 c. lobster or shrimp stock. Lower heat to lowest setting, cover pot with a paper towel followed by a tight fitting lid and steam the rice over lowest heat possible until done (about 18 minutes).  Add the rice to the sautéed seafood mixture, folding in gently.  Serve at once!  Mmmm…….this is my all-time favorite seafood dish EVER!  I serve this with a Greek Salad or regular green salad.

INGREDIENTS:

1 lb. lobster meat cut into bite-size pieces (or peeled, de-veined shrimp)

1 stick unsalted butter

½ c. onion, chopped

1 c. celery, chopped

1 carrot, grated

1 2 oz. jar pimiento, drained

1/3 c. parsley, chopped

¼-½ tsp. cayenne pepper

10 drops Tobasco

½ tsp. ground thyme (or 1 tsp. crushed dried leaves)

DIRECTIONS: Sauté onion, celery and carrot in melted butter until onion and celery are completely tender.  Add parsley and pimiento.  Add seafood and remaining seasonings.  Simmer on low heat for 15 minutes only, stirring often.  For non-Atkins diners, add the seafood-stock steamed cooked rice.  Stir to incorporate all ingredients uniformly.  For Atkins diners, serve over steamed cauli-rice, spaghetti squash or oven-baked thick eggplant slices.  (To steam cauli-rice, grate or food process 3-4 c. raw cauliflower to coarse grains and steam in microwave for 3-4 minutes, stirring every minute).

NUTRITIONAL INFO: Makes 3 servings, each with:  Steamed cauliflower not figured into the numbers below.

466 cals, 33g fat, 9.1g carbs, 2.3g fiber, 6.8g NET CARBS, 32 g  protein, 283 g  sodium

Buttermilk Biscuits

Buttermilk Biscuits

Well these certainly came out delicious!  The hubs said he really liked them.  I wanted the taste of buttermilk in a biscuit and had not tried that to date on my low-carb journey.  I’m very pleased with the soft texture of these biscuits.  Often low-carb biscuits come out grainy, crumbly or dense.  But these are light and fluffy.    This recipe is not suitable until you reach the grains level of the Atkins carb re-introduction ladder.

INGREDIENTS:

2 c. CarbQuik bake mix (or other low-carb mix)

2 tsp. baking powder

1 T. egg white protein powder (optional rise booster)

1 tsp. glucomannan powder (or xanthan gum)

½ c. shredded Monterrey Jack cheese

1 egg, beaten (use 2 eggs if you omit the egg white protein above)

4 T. sour cream

4 T. melted butter

1 c. 2% buttermilk

DIRECTIONS:  Preheat oven to 425º.  Oil an ebilskiver, turnover pan, muffin pan, muffin-top pan, or parchment line a baking sheet.

Mix dry ingredients in a medium mixing bowl.  Stir in the cheese shreds.  In a small bowl, beat the egg, sour cream, butter and buttermilk together with a whisk.  Scrape the wet ingredients into the dry and mix/wold well with a rubber spatula to form a nice ball of dough that is mildly wet.  Form into eight equal portions, shaping them taller than flatter if using s sheet pan.  Place into oiled pan slots or equally spaced on your baking sheet.   Pop into 425º oven for 12-15 minutes. Watch them closely after the 12 minute mark, as ovens vary.   Slice and butter or serve with jams of your choosing.

NUTRITONAL INFO:   Makes 8 biscuits, each contains:

127.4 calories, 12.9g fat, 8.58g carbs, 5.46g fiber, 3.12g NET CARBS, 6.7g protein, 307 mg sodium

Low Carb Blueberry Buckle

With your next purchase of blueberries you can make this delicious Blueberry Buckle to delight your family.  It’s great with coffee, as a snack or a dessert with a dollop of whipped cream on top.  If you’re wondering where it gets its name, when constructed  in frontier days, the fruit was placed on top of the cake.  The weight of the fruit would sink the berries during baking causing the cake around the edges of the buttered cast iron skillet to puff up and then fall inward over the fruit.  Nowadays, people often just stir the berries right into the cake batter, but they still sink, causing dimples in the top of the buckle.  Whichever way you construct yours, they are wonderful desserts.  If you are watching carbs even closer, you can lower the amount of berries, making it more like a traditional coffeecake.  However, traditionally they used a high ratio of fruit to batter in this popular frontier dessert.

This recipe is not suitable until you reach the late stages of Atkins carb re-introduction ladder.  Please note there is no sugar in this recipe as I am off all sweeteners.   It is sweet enough for me as written, but if you like things sweeter you could add 1/8-¼c. more sugar equivalent of your favorite sweetener either to the batter or sprinkled on top just before baking.

INGREDIENTS: 

1 c. Buttoni’s Low Carb Bake Mix (or other low-carb mix of choice)

½ tsp. sea salt

Zest from 1 small lemon

2 tsp. fresh lemon juice

2 large eggs, beaten

½ c. (1 stick) butter, unsalted, melted in a 9″ cake pan

2 c. fresh blueberries

1/4 c. granular erithritol or equivalent sweetener

DIRECTIONS:   Preheat oven to 350º.  Measure out dry ingredients into a mixing bowl.  Grate lemon zest and add to bowl.  Add the went ingredients and the berries.  Stir to mix and moisten all ingredients well but do not over mix.  Spoon into the already greased round cake pan.  Pop into 350º oven for 15 minutes or just until batter spots are dry to the touch.  Do not over cook.  Serve warm.

NUTRITIONAL INFO:  Makes 6 srvgs., each contains: (based on my bake mix)

261 cals, 21.23g fat, 13.1g carbs, 3.6g fiber, 9.5g NET CARBS (use fewer berries for lower carbs), 8.6g protein, 256 mg sodium

Air Fryer Chicken Breasts with Sofrito Sauce

I keep seeing recipes on air fryer Facebook groups that use baking powder to coat chicken for frying.  Well, I’m here to tell you that flat WORKS!  You will simply be amazed!  I can’t convey how crisp this chicken came out.  My husband said I could “do this one again and SOON!”  I want to caution people who must restrict potassium this techniques is not for you, as 4 tsp. baking powder has 2020 mg potassium.  You could substitute 1/4 c. almond, coconut, low-carb bake mix or Parmesan cheese instead of the baking powder if you are potassium shy.  Might not come out quite as crisp, but doable.  The sauce I made for this is one I’ve used in many of my recipes, as I find Puerto Rican Sofrito to be almost addictive it is so delicious!  This dinner tonight, served with steamed cauliflower and fresh green beans, was a big hit with my husband!

Added note:  Please don’t think MORE is better when it comes to this coating.  This isn’t like flour coatings, where more may be better.  With the baking powder coating, MORE is NOT BETTER!  Too much baking powder will taste sharp, almost bitter.  Been there.

INGREDIENTS FOR THE CHICKEN: 

2 medium chicken breasts, skin left on

4 tsp. baking powder (I use aluminum free)

¼ tsp. each onion and garlic

¼ tsp. sea salt

1/8 tsp. coarse black pepper

INGREDIENTS FOR THE SAUCE:

2 T. butter, unsalted

1 T. my Sofrito Sauce

1 Roma tomato, chopped

Dash each salt and pepper

½ c. heavy cream

½ c. water

(thickener of choice if you feel a need)

DIRECTIONS:  De-bone the chicken breasts (I buy with the rib frame so I can boil the bones for broth and any bits of meat for my dog).  If your chicken breasts are quite large, often these days, slice them laterally and splay them out for more even cooking.  Measure and stir the baking powder and spices on a paper plate and coat the chicken pieces well on all surfaces.  Set aside for a few minutes.  Preheat your air fryer.  Place breasts into basket skin-side down on piece of parchment paper lining, as mine tended to want to stick to my basket.  Set fryer to 375º and cook 18 minutes skin-side down.  Open fryer, turn and cook skin-side up another 18 minutes.  Check them at 15 minutes both sides if your chicken breasts are small…….also air fryers can vary.

While they are cooking, melt the butter in a medium skillet.  Add the Sofrito Sauce and simmer on low heat for 2 minutes.  Add chopped tomato and simmer 3-4 minutes to break them down a bit.  Finally add cream and water and simmer 3-4 more minutes, allowing to reduce and slightly thicken.  If not thick enough for you preference, add a light dusting of your favorite thickener, stir and simmer 1-2 more minutes.  Serve with sauce spooned over each breast.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

736 cals, 51.5g fat, 9.1g carbs, 1.9g fiber, 7.2g NET CARBS, 60g protein, 1180 mg sodium

Baked Sweet Potato Halves

Mom's Favorite

My mom just loved baked sweet potatoes with nothing but butter on them.  Me, I like to dress them up with a hint of cinnamon and a hint of brown sugar.  So I have blended her favorite way to cook them along with mine for this creation.  This method of preparation is effortless, fast and you can make a lot of them for a crowd at one time using a larger baking pan!   I just love to have any leftover halves for breakfast the next day, dotted with more butter and cinnamon. 🙂  Shown above with pork chop and delicious kale with bacon.  But tonight, I’m serving these potatoes with some baked ham leftover from the holidays.

Now sweet potatoes aren’t something a low-carber should be eating daily, mind you, but I have a couple left in the house from the Holidays, so I’m springing for higher carbs to finish them off.  Sweet potatoes are so nutritious and have a fiber deduction on the carb count as well, something white potatoes can’t really boast about.  These are not suitable until you are in Pre-Maintenance or have reached goal weight.  Added note:  these are wonderful with baked fish, pork, ham, BBQ beef or JUST BY THEMSELVES!

INGREDIENTS:  

1    medium 6-oz sweet potato, washed

2 T. melted butter

1/8-¼ tsp. cinnamon (I use Vietnamese cinnamon from Penzey’s)

OPTIONAL:  few drops maple extract stirred into the melted butter for brown sugar flavor

DIRECTIONS:  Wash potato and cut tips off each end.  Cut in half lengthwise.  Turn oven on to 400º.  Melt the butter in pan as the oven preheats, right in your metal baking pan. Remove pan from oven and stir in the cinnamon and maple extract, if using.   Now rub the cut side of the potato in the cinnamon-y butter.  With cut side of the potatoes still down, place pan back in oven and bake at 400º for about 30 minutes (longer for larger potatoes).  When a knife tip can be inserted easily, they are done.  Remove, serve and enjoy!

NUTRITIONAL INFO:  Makes 2 servings, each contains:

175 calories, 11.5 g  fat, 17.35 g carbs, 2.7 g fiber, 14.6 g  NET CARBS, 1.54 g  protein, 48 mg sodium

Smoked Sausage Twinkies®

When you only have a small bit of smoked sausage in the fridge, give this recipe a try!  Wow!  These were amazingly good, and not at all heavy like one would think.  I ate 3 of these things and am pleasantly full.  My husband won’t be home from Waco until dinner, so I’ll let him try them for a late snack perhaps.  I just KNOW he’s going to love these delicious treats!

INGREDIENTS:

2 c. Carbquik Bake Mix (or other low-carb mix)Smoked Sausage Twinkies (2)

1 c. shredded Cheddar cheese

6 oz. Burton’s Smoked Sausage (or any brand you have), chopped

2 large eggs, beaten

½ c. heavy cream

VARIATION:  Add a little minced green onion to the batter.  For a change, use 6s oz. breakfast sausage (pre-browned) in placee of smoked sausage.

DIRECTIONS: Preheat oven to 350º.  Using a brush, oil a non-stick twinkie-shape pan (12-slot).  I used a food processor to chop up my sausage, but you could finely dice with a knife if you prefer.  Scrape into a medium bowl.  Add all other ingredients and stir until uniformly moistened and blended.  Spoon the stiff batter into the 12 slots of the twinkie pan.  Batter will be nearly to the top of each slot.  Slightly press batter down to eliminate air holes.    Pop into 350º oven for 18-20 minutes or until lightly browned as shown above.  Remove from oven.  Cool 3-4 minutes before attempting to loosen and lift out of the pan of they may break apart.  Serve warm and enjoy!

NUTRITIONAL INFO:   Makes 12 Twinkies®, each contains:

123 cals, 11.2g fat, 4.81g carbs, 3.5g fiber, 1.31g NET CARBS, 7.46g protein, 296 mg sodium

Cinnamon Rings

Boy, did my husband ever love THESE this morning!  Warm they were soft; cooled they got chewy.  Doing more experimenting with my Mozzy Dough and this is the first sweet application I’ve tried with it.  He said this was a keeper.  I use a little specialty pan with 2″ ring slots.  You could use a mini donut pan or a mini bagel pan.  You could also just use the bottom of the slots in a regular muffin pan.  These are not suitable until Phase 2 Atkins.

INGREDIENTS:

1 recipe my Mozzy Dough

2 T. erythritol

1 pkt. stevia or 2 T. granular Splenda

FLAVOR SPRINKLE MIXTURE:

1 T. melted butter

1 tsp. cinnamon

2 T. more erythritol or Splenda

DIRECTIONS:  Preheat oven to 350º.  Melt 1 T. butter over low heat and brush the bottoms of your pan slots lightly.  Mix 2 T. erythritol and cinnamon in a small bowl and sprinkle half of it into each pan slot with your fingers.  Set pan aside.

Make the Mozzy Dough per that recipe’s instructions, except add the first 2 T. erythritol and stevia (or Splenda) to the dry ingredients to sweeten it up a bit.  When the dough is in a uniform ball, form a crude log and divide into 12 equal portions.  If using donut, bagel or ringed pans, roll each dough portion into a little log about 4″ long and encircle it in the slot.  Slightly press down with fingers to seal where the two ends meet.  If using muffin pan, just press the dough into the bottom of the slots.  Sprinkle remaining topping mixture evenly on top of each one.  Pop pan into 350º oven and bake for about 15 minutes.  Do not over brown or these will dry out.  Allow to cool a minute before gently lifting out of slots with a knife tip.  Invert them as you plate them up and serve warm a fresh cup of coffee or tea.  They get chewy as they cool down.  When these are totally cooled off, they firm up and are more like cookies.  If you want them more cake-like in texture and to remain soft, eliminate the psyllium in the Mozzy Dough recipe.  🙂

NUTRITIONAL INFO:  Makes 12 cinnamon rings, each contains:

141.4 calories, 12.1 g fat, 5.15 g carbs, 3.30 g fiber, 1.85 g NET CARBS, 8.88 g protein, 188 mg sodium

Ranch® Buttermilk Salad Dressing (or dip)

Ranch Buttermilk Dressing
Ranch Buttermilk Dressing

Ranch Dip for Veggie Tray
Ranch Dip for Veggie Trays

I finally came up with a low-carb version of Ranch® Dressing for my husband, who just loves it on salads.  I think my version tastes better than what is sold in the bottle (which I actually don’t like).  No unhealthy ingredients in mine, either.

I’m not too fond of dill, so I tend to reduce it in most recipes.  But my husband LOVES dill and likes more in recipes, thus the range of dill shown in the Ranch® Powder recipe linked below.  I basically used equal amounts of the herbs I selected except the dill and thyme.  A tablespoon of thyme would have been waaaaay too much!   This dressing is super yummy!  Try it and see if you don’t agree it’s even better than the famous bottled stuff!  As you well know, this also makes an excellent dip for raw vegetable party trays.  All you have to do for the dip is increase the sour cream to make it thicker.  You’ll have to recalculate carbs to add in the extra sour cream.  This recipe is suitable for all phases of Atkins and Keto diets.

INGREDIENTS:

1 c. homemade mayonnaise

3/4 c. sour cream (add ¼ c. more if using as a veggie dip)

¼ c. buttermilk (only 2 T. if using as a veggie dip)

1 T. my Ranch Dressing Powder Blend

2 tsp. red wine vinegar

1/8 tsp. salt

OPTIONAL:  1/8 tsp. glucomannan powder if you like a thicker dressing

DIRECTIONS:  Measure the first 3 ingredients into a medium bowl.  Whisk well to blend to a smooth mixture.  Add my Ranch Dressing Powder Blend, vinegar and salt and whisk a couple minutes until the herb mixture is thoroughly blended in.  If using the glucomannan thickener, whisk it in last.  Transfer to a saved empty plastic dressing bottle (I always keep and wash them for homemade dressings) if you have one, or a lidded jar.  Close tightly and chill.  Serve on crisp green salads or as a dip for raw veggies.

NUTRITIONAL INFO:   Makes two cups or eight ¼ c. servings, each contains:

251 calories, 26.8 g  fat, 1.81 g carbs, 0.1 g  fiber, 1.71 g  NET CARBS, 1.72 g  protein, 66 mg sodium

North Carolina BBQ Sauce

00241
Shown on grilled pork country ribs

Scott’s BBQ in Goldsboro, North Carolina (where I and my mother were born) serves classic N.C.  style shredded pork BBQ.  Classic pulled pork at its best, really.  And of course, it is always served with their signature vinegar-based sauce.  It’s so unlike the tomato-based, sweeter sauces we see here in Texas, where I have lived the last 40 years.  Though their BBQ sauce recipe is proprietary, this is my parents’ take on the sauce.  It’s real close to the real thing!  Of course their artful slow smoking of the pork has much to do with the success of their business.  Try it sometime when cooking your grilled, pulled pork!   Yummy!  🙂  Sometimes I make a 50:50 mixture of this sauce and my traditional tomato-based Texas style sauce.  That’s quite good as well for chicken and beef!  This sauce is Induction friendly.  This sauce requires no refrigeration.  Keeps forever on the pantry shelf.  🙂

INGREDIENTS:

2  c. cider vinegar

1-2 tsp. crushed red pepper flakes

½ tsp. coarse-ground black pepper

1 tsp. Mexican chili powder

½  tsp. salt

½ tsp. dry mustard powder

DIRECTIONS:

Mix all ingredients and fill a shaker bottle.  My parents poked a hole in the metal lid with an ice pic before placing on the bottle.  They would shake in onto their finely chopped smoked pork right at the table, in addition to what they basted on the meat during the smoking process.

NUTRITIONAL INFO: Makes about 2 cups, or 8 servings, each ¼ c. serving contains:

18 cals, 0.29g fat, 1.34g carbs, 0.34g fiber, 1 g NET CARBS, 0.21g protein, 152 mg. sodium

Iranian Stuffed Peppers

I had these peppers when we lived in Teheran, Iran (I was a young girl then).  Our maid used to make them for us occasionally.  She put raisins in the meat filling, but that jacks up the carbs too much so I don’t put them in the filing now that I’m a low-carber.  She also used bulgur wheat, whereas I used very lower-carb hemp seeds.  Even with my changes, the peppers themselves have quite a few grams of carbs.  But they are so good for you, so I don’t care.  I’m going to fix stuffed peppers once in awhile. One of these was filling enough to satisfy me as a meal.  🙂  These are suitable once you get to Phase 2 Atkins.  Keto folks can probably fit these macros into their day with menu planning.  These are also suitable for those following Primal or Paleo programs.

INGREDIENTS: 

4 medium-large green peppers (or any other color you like)

20 oz. lean ground beef

2½ oz. onion, chopped

3/4 c. chopped parsley

1   14.5-oz (total) can diced low-sodium tomatoes

3 T. hemp seeds/hearts (or soaked bulghur wheat, with higher carbs)

1 tsp. each turmeric, dried mint and dried dill

1½ tsp. ground cinnamon

Dash each salt and pepper

VARIATIONS:  Use ground lamb instead of beef.  Use cooked lentils instead of hemp seeds (carbs will go up with lentils).  If you are in maintenance and can afford the extra carbs, add 2 T. snipped raisins to the meat mixture before filling the peppers. 

DIRECTIONS:   Cut the tops off the peppers.  Pull out the seed cluster and discard.  Save the “lids” if you want to use them for plate presentation, otherwise, chop the flesh and save all but the stem in a baggie in the refrigerator for future pepper needs.  Parboil the peppers in a braising/soup pot of water 1″ deep for just 2-3 minutes to slightly cook them.  Carefully drain off water and stand the peppers cut-side up in the pot.  Set aside for now.

For the filling, in a skillet over medium-high heat, brown the meat and onion together.  Add half of the can of tomatoes (just solids) to the meat and stir.  Add all remaining ingredients and simmer 5 minutes to cook off any water in the tomatoes.  Preheat oven to 350º while you are simmering the meat.  After 5 minutes of cooking, spoon the filling equally into the peppers.  Place pepper “lids” on top if using. Pour the remaining diced tomatoes and their liquid down into the bottom of the pan around the peppers as shown below to help the peppers remain moist during cooking.  Pop your cook pot into a 350º oven for about 40-50 minutes.  The amount of time will depend upon the size of your peppers and the thickness of the pepper “walls”.  Bigger/thicker peppers will take more time.  If they look like they are about ready to  collapse, they’re definitely done!  As the filling is totally cooked, you just want to cook the peppers until they are tender and not fall-apart stage, so keep an eye on them (ovens vary).

NUTRITIONAL INFO:   Makes 4 stuffed peppers, each contains approximately:

391 cals, 22g fat, 17.07g carbs (in the tomatoes and peppers), 5.9g fiber, 12.17g NET CARBS, 32.7g protein, 443 mg sodium

Dumpling Lasagna

Italian Dumplings

When you have just a cup or so of leftover spaghetti meat sauce in the freezer you need to try this recipe! Using my quick delicious low-carb dumpling is the key.  Man, is this ever good!!!  You’ll feel like you’re eating real gnocchi or noodles in this!!   This recipe instantly made my lunch or dinner rotations.  In fact it hopped right on up to the top of that list!  Although I make the dumpling dough into small round dumplings, it tastes like real lasagna.  The dumplings hold up well in the sauce and throughout the baking process. Mmmm. This dish 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.

INGREDIENTS:

Pot of simmering water for dumplings (I like to keep some frozen all the time to have handy)

1 recipe my low-carb dumplings

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

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 lightly boiling water and immediately lower heat to maintain a very gentle simmer.  Cover with lid and simmer for 8-9 minutes, DO NOT LIFT THE LID during cooking.   Drain off the water and tip the dumplings into a baking dish or 3 individual dishes as shown (no need to grease them).  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

Eggplant Parmigiana “Sandwiches”

EggplantSandwich

This recipe is deep in my blog archives so I thought I’d re-post it for my readers that love Italian food.  This recipe is inspired by a dish my mother used to make when I was in high school.  Of course, she used bread crumbs and not the pork rinds I used to keep the final sammies  lower-carb.  Her dish didn’t have meat in it, just the eggplant.  However the meat takes a veggie side to a complete meal!  This is a delightful lunch or dinner entree and is quite filling!  It goes nicely with a tossed green salad.  This dish can also be made with ground lamb if you prefer, giving it a Middle Eastern flair.  This recipe is suitable for Induction, too.  Despite their name, it takes a fork and knife to eat these hearty “sandwiches”.

INGREDIENTS:

½  recipe of my Oven-Fried Eggplant (adding the 1 oz. crushed pork rinds below to coating)   

1 oz. crushed pork rinds

6 oz. ground beef (or lamb)

2 slices provalone cheese

2  1-oz. slices mozzarella cheese (or grated)

½ c. low-carb spaghetti sauce  (I used this:  https://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/ )

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

2 T. Parmesan cheese

VARIATION:  Use ground lamb instead of ground beef for a Greek twist, subbing in feta cheese for the provalone.

DIRECTIONS:  Preheat oven to 450º.  Make ½ recipe my Oven Fried Eggplant per instructions for that recipe, with the one addition of 1 oz. crushed pork rinds to the coating mixture.  This takes about 20 minutes to bake at 450º.  While this is baking, form two nice beef patties from the meat and brown them in a non-stick skillet.  When eggplant is browned nicely, remove from oven (remember, it will be browner on bottom than on top).  Lower oven to 350º.  Place 2 T. spaghetti sauce atop each of two slices (the other two slices will form the second layer of these stacks).      Next place a browned meat patty on them.  Top them with a slice of provalone cheese and ½ T. of the Parmesan.  Sprinkle on half the basil.  Now place another slice of eggplant on top.  Spoon 2 more tablespoons of sauce on top.  Top each with 1 oz. grated or sliced mozzarella.  Top each with half the remaining Parmesan and basil.  I had one small slice of eggplant leftover and laid it on top of the serving simply for photographic impact, but I don’t usually do this.   Sauce and cheese are usually the final layer.  Pop sandwiches back into oven at 350º for about 5-10 minutes to melt cheeses. If the tops slide off, just push them back on top before serving.  🙂  Happens all the time to me.  Cheese is slippery. 🙂

NUTRITIONAL INFO:    Makes two servings, each contains:

502 calories, 31.7 g  fat, 8.1 g  carbs, 3.4 g  fiber, 4.7 g  NET CARBS, 44.4 g  protein, 1144 mg sodium

Chicken Tenders with Bang Bang Sauce

My husband asked me to make some chicken tenders recently.  Long ago I developed a great Southern Fried Chicken coating recipe so I just used that one.   This recipe takes fried chicken strips to a new level for us!   This particular coating has been my best to date and it didn’t fail me on the tenders.  I’m so pleased with this recipe!!  It’s my first time to try a spicy sauce with tenders and we loved it! The hubs said please make these again!  They were nice and crispy!  By the way, chicken coated with this coating is great leftover, cold, right out of the fridge!!  It also reheats nicely (crispy) in the oven at 350º for about 20 minutes.

As I can’t know how you cut up your chicken strips, it’s not possible to really provide nutritional stats per serving.  Instead, I am providing nutritional info for 1/10 of the coating, as I cooked 10 nice-sized strips of chicken breasts (off 2 large breasts I de-boned).  There was at least 1-1½c. coating and some egg/cream mix that didn’t get used, so this recipe would coat quite a few more tenders if you have a big family.  No need to double the recipe for say 15-18 tenders.  Therefore, the carb numbers are actually even lower than shown below.  Woo! Hoo!

INGREDIENTS:

3/4 c. plain whey protein

1 c. crushed pork rinds (about 2 oz.)

1 T. oat fiber (omit if on Induction or for gluten-free version)

1 tsp. my Seafood Spice blend (or seasonings of your choice)

½ tsp. onion powder

½ c. Parmesan cheese

1/8 tsp. coarse black pepper

2 large eggs

¼ c. heavy cream

¼ c. water (or more heavy cream if you prefer)

½-3/4″ deep hot oil (I use coconut oil) in a large 13-14″ skillet

OPTIONAL BANG BANG SAUCE: ½ c. homemade (or regular) mayonnaise, 1 T. Sambal Oelek chili paste, 2 tsp. Sriracha, dash each salt and black pepper.  Stir all in a small bowl.  Sauce adds approximately 0.35 net carbs for each serving (1 serving = 1 T.).

DIRECTIONS: Preheat holding oven to 350º.  Measure out and mix all dry ingredients in a paper or plastic bag by shaking well.  In a large bowl, whisk the eggs, cream and water together.  Cut chicken breast meat into long strips about 4″ x 1″.  Dip each one into the egg mixture and turn several times to well coat each piece.  Pick each piece of meat out of the bowl and drop into the seasoned “flour” in the bag.  This makes coating easier and less messy.  When you have 3 pieces in the bag, holding the top of the bag closed, shake the bag to coat the chicken with the dry mix.  Don’t put more than 3 pieces into the bag at a time or they will not coat well.

Heat 3/4″ deep oil over high heat.  Remove the coated chicken strips carefully from the bag and place the pieces closely together in the skillet of hot grease.  If you’re creative, you can get about 8 strips in a 13″ skillet.  Repeat the coating process with the remaining pieces of chicken.  Brown the chicken well on one side disturbing as little as possible as they cook.  With a fork, flip pieces over gently to brown the second side.   When brown on both sides they should be done (about 15 minutes total) remove to paper toweling to drain and if still frying more pieces, place the platter of first-cooked tenders in your preheated oven until all meat has been fried.  When you have finished cooking all pieces of chicken, serve at once with the Bang Bang dipping sauce.

VARIATION:  Serve with a good homemade cream gravy rather than the Bang Bang Sauce. 

NUTRITIONAL INFO: Makes enough coating for more than 10-15 tenders of chicken.  Numbers are for the coating only. Be sure to add in the info for the chicken piece(s) you eat and whatever dipping sauce you use!  1/10 batch of the entire coating recipe contains:

113.4 cals, 7.26g fat, 1.72g carbs, 0.53g fiber, 1.19g NET CARBS (less if not all coating and egg wash used), 12.8g protein, 209 mg sodium (sauce adds little to these numbers (mostly fat grams) and is nearly impossible to provide a per serving figure for as that would be person dependent in how liberally they used the sauce.

Duck Soup

This year I served an oven- roasted Marinated Duck for Christmas dinner. There isn’t all that much meat on a duck, but our 4-pound bird fed two of us amply with a nice amount of meat still left on the carcass. I love to make soup from leftover fowl carcasses, so soup it was today! After simmering the carcass for an hour and cooling, it yielded about 2-2½ c. duck meat for my soup pot. I wanted my soup fairly simple, with rich depth of flavor, so I added the duck fat it rendered during the initial roasting. I also used some homemade chicken broth to add even more flavor to the final soup. We were both very pleased with this creation! I used no recipe, but threw in the “usual suspects” for tasty game birds. My Marinated Duck had some bay leaf in it, so you will want to add a bay leaf to your pot.

This recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo followers.

INGREDIENTS:

4 slices thick bacon, cut into 3/4″ dice

1 c. chopped onion

1 c. chopped celery

1 c. chopped carrot

½ c. chopped parsley

2 cloves minced garlic

¼ c. duck fat (use butter if not available)

1 c. chicken broth (I use salt-free homemade)

water to cover meat and veggies

3/4 tsp. sea salt

½ tsp. coarse black pepper

1 large bay leaf (or 2 small)

3 T. Hemp Seed Hearts

1 4-oz can mushrooms with liquid

1 duck carcass (mine was from a 4# duck) or 2½ c. cooked diced duck meat

7 oz. pkg. shiritaki noodles with oat fiber, rice-shaped

DIRECTIONS: Brown bacon in soup pot over high heat. Add chopped onion, carrot, celery, garlic and parsley. Saute until onion begins to go translucent. Add all remaining ingredients to pot, bring to boil and lower heat to simmer. Cover and simmer for about 1½ hours, stirring every half hour.  Remove duck carcass and strip meat off bones, replacing meat into soup pot.  Discard bones.  Open package of noodles and rinse well in a sieve under running water. Add to pot and simmer 15 more minutes. I recommend serving this rich soup with a buttered low-carb dinner/sandwich roll if you have cooked and at the ready. 🙂

NUTRITIONAL INFO: Makes 6 large bowl, each contains:

454 cals, 37.2g fat, 10.1g carbs, 3.85g fiber, 6.25g NET CARBS, 21.9g protein, 635 mg sodium