Asian Shrimp Patties

shpatties0032

These tasty shrimp patties make a wonderful, quick lunch or light dinner for 2-3 people.  We both LOVE these things served with a nice green salad.  They are suitable for all phases of Atkins and other Keto diets.

INGREDIENTS FOR SHRIMP PATTIES:

8 oz. raw, peeled shrimp
1/2 tsp. Sambal Oelek chile paste
2 cloves minced garlic
1 1/2 tsp. minced shallots or green onion
juice of 1/2 lime
3/4 tsp. dried lemon grass, ground (or 1½ tsp. fresh, finely chopped)
1/4 of a Revo Roll (Cloud Bread) crumbled  (http://www.genaw.com/lowcarb/improved_revolution_rolls.html) [or any other low-carb roll on hand]

INGREDIENTS FOR DIPPING SAUCE:
1 ¾ tsp. sesame oil
1/2 tsp. peanut butter
2 tsp. rice vinegar
1/2 tsp. grated ginger
2 cloves minced garlic
1/4 tsp. chili paste or Sriracha sauce
1 tsp. Splenda or equivalent sweetener of your choice
1 T. low sodium soy sauce

Pulse all shrimp pattie ingredients in blender or food processor until well blended. Shape into 6 small patties and brown in a lightly oiled skillet over medium-high heat. You’ll know when they are done as they become visibly opaque when properly cooked.  This recipe is technically not suitable until OWL due to sauce ingredients, but the patties themselves are OK for Induction and there’s so little PB and rice vinegar in the sauce, it probably won’t cause you problems.

NUTRITIONAL INFORMATION:  Makes 3 servings, each contains:

142 cals, 6.33g fat, 3.5g carbs, 0.92g fiber, 2.58g NET CARBS, 17.6 g protein, 178 mg. sodium

Iranian Kubideh (meat kebabs)

Iranian Kubideh 2When I was 10 years old, my family lived in Teheran, Iran.  Dad, USAF,  was  teaching their then fledgling air force to fly F-86 jets.  Our motor pool driver, Reza, loved good food and sometimes would cook for us to show off his skills in the kitchen.  Kubideh was one of his favorites.  Although I don’t have his actual recipe, my creation evokes the flavor of his specialty.  The jalapeno is not traditional but I like it in these.  It does not make these spicy “hot”, just adds a nice flavor layer in my opinion.

These kubideh can be made with the more traditional lamb, but I prefer using ground beef.  Unless I can have mild Iranian lamb, which is highly unlikely now, I will not eat lamb that’s available here in the U.S.  Just tastes awful to me.  When grilling your kubideh, you want them somewhere between the done stage between these two photos.  I like them as shown upper left; the hubs likes them as shown lower right.    The other skewers in the photo are some lamb kebabs we grilled to freeze for a future meal.  🙂  This recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo.

INGREDIENTS:

1 lb. ground beef or lamb (mine is 90% lean; omit bacon grease below if using fattier meat)

1 egg, beaten

¼ c. parsley

1 oz. onion, minced as fine as you can get it

1 clove garlic, minced

1/8 tsp. ground cinnamon

¼ tsp. ground cumin

¼ tsp. black pepper

Optional:  ½ jalapeno, seeded and minced fine

Optional:  1 T. bacon grease if your meat is very lean

DIRECTIONS:   Soak wooden skewers for 20-30 minutes (if using).  This retards scorching of sticks during grilling.  Mix all ingredients well in a bowl with a fork or your hands like you would a meatloaf.     Dry off the skewers.  Form hot-dog like meat shapes on the wooden skewers, pressing the meat on tightly and as evenly as possible.   Set them on a platter as you form them. Prepare a hot charcoal fire.  Gently place the skewers of meat on your charcoal fire, disturbing the skewers as little as possible until the first side is lightly browned.  Carefully, with a large spatula, flip the skewers over.  If you use tongs, they are likely to tear up on you.  The voice of experience here.  Brown the second side of the kubideh.    Serve at once with a nice creamed spinach, a cucumber-tzatziki or sour cream mint salad or perhaps a quinoa side.  ENJOY! 🙂

NUTRITIONAL INFO:   Makes 4 kubideh, each contains:

371 cals, 30.4 g fat, 1.95 g carbs, 0.4g fiber, 1.55 g NET CARBS, 21.4g protein, 93 mg sodium (I add salt to meat at table so as not to dry meat out during cooking)

Smoked Chicken-Broccoli Casserole

Smoked Chicken-Broccoli CasseroleThis recipe came about from a huge chicken breast we smoked on the grill last week that was not eaten.  This casserole is a perfect meld of flavors that is sure to please.  It is edibly rich and delicious.  My husband rants about this one when I make it.  The smoke flavor of the meat is what makes it so tasty!  This recipe is suitable for all phases of Atkins and Keto diets if you can fit it into your daily macro limits.  You can lower the nutritional numbers below by stretching this to 5 servings or reducing the heavy cream, the cream cheese but bear in mind the final dish will be somewhat “thicker” on the fork.

INGREDIENTS:

1 large grilled chicken breast, chopped (mine yielded 2½ c.)

1 stalk broccoli, stem removed, cut into small flowerets

2 T. butter, unsalted

2 oz. onion, slivered thinly

6 large mushrooms, sliced

8 oz. cream cheese

2/3 c. heavy cream

¼ c. hemp hearts (optional)

1 c. shredded Parmesan cheese

Dash coarse black pepper

DIRECTIONS:   Preheat oven to 350º.  Melt butter in skillet and saute onion & mushrooms until translucent.  While it is cooking, cut up the chicken into bite-size pieces.  Add the broccoli to the pan and saute for just 1-2 minutes.  Dot the skillet with small pieces of the cream cheese and blend to aid in melting.  Add the cream, shredded Parmesan hemp heart and fold all together lightly to blend.  Remove from heat and pour/spoon into a lightly oiled baking dish.  Pop into 350º oven for 20-25 minutes to allow flavors to meld and develop.  Remove and serve with a nice green salad.

NUTRITIONAL INFO:  Makes 4 servings each containing:

736 cals, 59g fat, 8.32g carbs, 2.15g fiber, 6.17g NET CARBS, 44.3g protein, 916 mg sodium

 

 

Cake Donuts

Low-Carb Cake Donuts

My husband has always liked really plain cake donuts: no icing, no flavors, no sprinkles, no powdered sugar, no cream fillings, no nothing extra beyond vanilla extract and nutmeg.  He was so fond of Dolly Madison cake donuts when I met him. When we were still dating, I couldn’t believe we’d go into Dunkin’ Donuts on Congress Avenue, downtown Austin and he would order plain cake donuts!!  All those luscious donut varieties staring back from the glass display cases didn’t phase him at all!  Only other donut I ever saw him order was a glazed, strawberry jelly donut (talk about contrast LOL).  So I decided today I’d try my hand at a low-carb version of his beloved Dolly Madison cake donuts. I couldn’t be more pleased with the result! My inspiration here were two lovely ladies doing much kitchen experimentation on Low-Carb Friends forums:  Ouizoid with her bake mix experiment ratios of my 1st 6 listed ingredients below; and Sungoddess with her Chai Spiced Donut recipe that helped me with the liquid ratios.  These donuts have a lovely texture, the required hint of nutmeg, and I’m certain Dolly herself would be proud if she were alive and could taste these!  These donuts are not suitable for Atkins Induction but are OK once you get to Phase 2 OWL if the oat fiber, a virtual carb wash at 96% fiber, doesn’t cause you any issues or weight gain.  They are OK for other ketogenic diets but not for Paleo-Primal devotees.   See the SUPPLIERS tab above for unusual ingredient sources.

NOTE:   I made a lovely sweet dessert with 4 of these.  Sliced them in half laterally and placed in the bottom of a tart pan.  Topped with thin slices of peaches (3 small).  Dotted with butter all around.  Sprinkled cinnamon and erythritol on top and baked 30 minutes.  It was DELISH! 🙂

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

INGREDIENTS: 

1/2 c. oat fiber

1/2 c. + 3 T. coconut flour

¼ c. plain, unsweetened whey protein powder

¼ c. egg white protein powder (pure powdered egg whites)

1 T. baking powder

1½ tsp. glucomannan powder (or xanthan gum)

½ tsp. salt

1 tsp. ground nutmeg(preferably fresh, grated)

1 pkt. stevia

½ c. sugar equivalent of your favorite sweetener

1/3 c.granular erythritol

3 T. melted butter, unsalted

3 large eggs, beaten

3 T. DaVinci vanilla sugar-free syrup (or 1 tsp. vanilla extract + 2½ T. more water)

½ c. heavy cream (or coconut milk)

½ c. water

Optional:  mix a bit of cinnamon with a bit of granular erythritol to sprinkle on top if desired

DIRECTIONS:   Preheat oven to 350º.  Measure all the dry ingredients into a medium mixing bowl and stir well.   Break the eggs into the center of the dry ingredients and beat them well.   Add cream, water, DaVinci syrup and melted butter.  Stir well until batter is smooth.  Batter will be quite thick.  Well oil the 12 slots of 2 donut pans with oil of your choice.  Spoon batter into slots until they are almost full.  There is just enough batter for 12 donuts in this recipe. Even out the batter with  the back of a teaspoon.  These do not rise much during baking, so overflow shouldn’t be a problem.   Pop into 350º oven for about 17 minutes or until firm to the touch and just beginning to brown on the edges.  Remove from oven and cool a few minutes. Loosen them with a knife tip and serve cooled off a bit for best flavor.  Top optionally with cinnamon/erythritol, powdered erythritol or low-carb icing of your choosing.

NUTRITIONAL INFO:    Makes 12 donuts, each contains: (topping or optional icing not included)

128.6 calories, 9.56 g  fat, 11.77 g  carbs, 9.15 g fiber, 2.62 g  NET CARBS, 6.08 g  protein, 114 mg sodium

Chicken Chile Relleno Casserole

Chicken Chile Relleno Casserole

It’s what’s for dinner tonight.   We just love chiles rellenos, but I don’t like all the fuss of actually stuffing them.  So I just make the dish up in a layered casserole that comes out delicious every time!  Tastes exactly the same, but it’s much less trouble to put together.   This Atkins Induction friendly recipe has over a millions Facebook fans.  Primal diners who eat cheese can also enjoy this dish, though it is not suitable for Paleo followers.

INGREDIENTS: 

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

12 oz. skinless, boneless chicken breasts, chopped into bite-size pieces

2 T. olive oil

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

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 oil in non-stick skillet.  Saute onion until tender.  Add chicken and saute until meat is no longer pink.  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 3 individual casserole dishes (or use one larger casserole dish if you prefer).  Top the peppers in each serving dish with 1 spoon of the chicken filling.  Spread 1/3 of the cheese over the chicken filling in each dish. Place the remaining chicken filling evenly in the dish(es).  Top with the remaining cheese.  Pop 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).

NUTRITIONAL INFO:   Makes 3 servings, each contains:

547 cals, 35g fat, 07.7g carbs, 2.23g fiber, 5.47g NET CARBS, 47.7g protein, 1194 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

Sour Cream Grilling Bread (low carb)

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Nothing like a delicious grilled cheese sandwich!

Sadly, most low-carb breads made with alternate flours simply do not toast well.  They just won’t get…….ummmm……………toasty!!!  😦

This individual serving bread recipe I developed I think is particularly suited for grilling sandwiches.  It toasts up better than any other low-carb bread I’ve tried toasting in 10 years of low-carbing and bread experimentaation. Not sure which ingredient is facilitating that toasty quality though.  Likely it is the oat fiber, but am VERY glad whatever ingredient is doing that!

You can bake this in any microwaveable square container.  I have a plastic bread-shaped container (which isn’t so healthy to cook in actually), so I have switched to using my 4″ square glass dish.  I have not tried baking this bread in a conventional oven, but suspect it would need 350º for around 10-15 minutes.  One recipe can be sliced laterally into two thinner slices after cooling to make 1 sandwich, as shown in the photo above. This recipe is suitable for all phases of Atkins and Keto diets.  It is not suitable for Primal-Paleo lifestyles.

INGREDIENTS:

¼ c. + 1T. flax meal, preferably golden flax meal

1 T. butter  (plus dab more for skillet or panini pan grilling)

2 T. sour cream

1 egg, beaten

½ tsp. baking powder

2 tsp. oat fiber, no substitutes! (omit for gluten-free)

Pinch salt

DIRECTIONS:   Melt the butter in microwave in a small mixing bowl.  Add beaten egg and sour cream. Add all dry ingredients and stir well.  With a rubber spatula, scrape batter into a 4″-5″ square microwaveable container and zap on HI power for 70 seconds or until dry to touch in center (microwaves can vary). Cool a minute and tip out onto cutting board.  Laterally slice as evenly as possible with a long-blade  knife to form two thinner slices.

When ready to construct your sandwich, melt a little butter or olive oil on a non-stick griddle and baste one side of each slice of bread.  Place one slice on griddle, buttered side down.  Add slice of your preferred cheese or meats and top with second slice of bread, buttered side up.  Brown well on both sides for best, “toastiest” results.  Slight over-browning is a GOOD thing here! 🙂

NUTRITIONAL INFO:  Makes 2 thin slices after cutting.  Entire recipe contains: (does not include sandwich fillings)

425 cals, 37.4g fat, 14.1g carbs, 11.3g fiber, 2.8g NET CARBS, 13.8g protein, 497mg sodium

Momma’s Baked Chicken

Momma's Baked Chicken

This was the baked chicken I was raised on.  Throughout my childhood, I disliked intensely the taste of vinegar.  Wouldn’t eat pickles, wouldn’t eat pickled vegetables, wouldn’t eat salads or even condiments that contained vinegar.  But man, when my mom made this baked chicken, I just could not believe I watched her douse it with such an “evil” ingredient  and LIKED IT!!!  The natural red grape sugar in the red wine vinegar caramelizes under high heat and gives the chicken skin such a sweet, tangy taste.  The pan juices make a lovely gravy/baste for the drier breast meat.   Fortunately, my taste has changed over the years and I will now consume vinegar without hesitation, provided the food isn’t drowning in vinegar.  🙂

This recipe can be used on a split/butterflied/spatchcocked chicken as pictured, or you and cut the chicken up into pieces.  This method is delicious on Rock Cornish Hens, too.  It is also excellent for BBQ’ing of the chicken, and even for BBQ pork.  This recipe is perfectly suited to all phases of Atkins, Keto diets, Primal and Paleo as well.

SAUCE INGREDIENTS:

6 T.  melted butter

3 T. red wine vinegar

1/4 tsp. salt (omit if using salted butter)

1/4 tsp. coarse black pepper

THAT’S IT!!

DIRECTIONS:  Preheat oven to 400º.  Place butter in baking pan (I use a metal pan) as the oven is heating up.  Remove pan and add red wine vinegar to the butter, as well as the salt and pepper.  Prepare the chicken.  You can either split the chicken up the back with kitchen shears and spread it out as shown above, or cut the bird up into quarters or single pieces.  Using a brush, baste the pieces of chicken all over.  Sprinkle lightly with the salt and pepper and pop into hot oven for about an hour (less time for smaller birds, a little more for the butterflied bird shown) or until golden brown and reaches internal temp of 170º at the joint where the thigh meets the torso and in the thickest part of the breast.  I like to baste the chicken once or twice during cooking for the tastiest result on the skin.  I’m a skin fan, so that’s real important to me.  My husband just rips it off and hands it to me.  That works out just great, huh?  🙂 Remove from oven and serve at once with your favorite sides.  Be sure to put a spoon or brush into the pan for diners to baste their meat with the buttery juices if they wish (or pour the juices into a gravy boat).

NUTRITIONAL INFO:  These numbers are for the baste/sauce only.  You will have to add in the values for whatever pieces of chicken you eat.  Makes enough for 10 pieces of chicken (1 whole l cut-up chicken).  Each portion of the sauce, assuming you even eat that much of the sauce, has:

62 calories, 6.9 g fat, 0.02 g carbs,  0.00 g fiber, .02 g NET CARBS, 0.13 g protein (add in your piece of chicken)

Pork Chops in Mushroom-Tomato Cream

Pork Chops in Tomato-Mushroom Cream

I love to sear off meats and then create a lovely sauce from de-glazing the pan of the tasty brown bits and adding a little of this and that for a delicious sauce to add moisture to a meat that I find somewhat dry typically.  This delicious dish pulls together in about 30 minutes.  I serve this with a side of seasoned French frozen green beans, but a salad is also nice with these.  This recipe is suitable for all phases of Atkins, Keto diets, Primal and even Paleo if you sub in coconut milk for the cream.

VARIATIONS:   Substitute 2 boneless, butterflied chicken breasts for the pork.  Add 1/4 c. white or rose wine of your choice, simmering off the alcohol at least 4-5 minutes.  Just discovered a few weeks later that 4 oz. of either lean chopped cured ham or bacon, pre-browned added is quite good in this recipe.  Chop pork before browning and serve this dish over zucchini noodles for a totally different taste.

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With optional cured ham added, served on “zoodles”

INGREDIENTS:

2   6-oz bone-in center-cut pork chops or 10 oz. boneless pork loin (yield two 5-oz. portions)

3 tsp. bacon grease for frying

¼ tsp. lemon pepper (I use Victoria Gourmet No-Salt Lemon Pepper)

½ c. water (or pork or chicken broth)

¼ c. heavy cream

1/3 c. chopped parsley

1 6-oz can sliced mushrooms, with their juice

10 cherry or San Marzano tiny tomatoes, cut in halves

Dash sea salt

1/8 tsp. coarse black pepper

1 clove garlic, minced (optional)

DIRECTIONS:  Heat the bacon grease in a skillet over high heat.  Coat the surfaces of the chops with the lemon pepper.  Sear them in the hot skillet until golden and completely done.  Lift them out onto a plate briefly.  Or you can remove the bone and chop the pork if you prefer and then sear the pieces.  I often do that if I plan to serve this on zucchini noodles. Add the water or broth to the skillet and with a rubber spatula, de-glaze the tasty brown bits stuck to the pan.  Add the cream, parsley, mushrooms with juice, salt and black pepper.  Simmer a few minutes to allow the cream sauce to thicken slightly on its own.  Add the tomatoes and simmer just until they begin to soften.  If sauce is still not thick enough for your preference, dust the smallest amount of xanthan gum lightly over the top, whisk constantly and allow time to thicken before repeating.  Place chops back in the pan and simmer just a couple minutes more.  Serve at once.

NUTRITIONAL INFO:    Makes two 5-oz. servings (adjust for more people).  Each serving contains:

448 calories, 28 g fat, 6.85 g carbs, 2.30 g fiber, 4.55 g NET CARBS, 40.99 g protein, 432 mg sodium

Chicken in Sofrito Cream

Chicken in Sofrito CreamThis quick dish is absolutely delicious and so incredibly easy to make!  I keep the Sofrito Sauce made up in my freezer in a plastic zip bag and just break off what I need for a recipe.  Once the chicken is seared, this takes only 8-10 minutes to simmer down to delectable deliciousness.  This recipe is suitable for all phases of Atkins and Keto diets.  Primal followers can enjoy if you do dairy but Paleo folks will want to use coconut milk instead of cream.

INGREDIENTS:

1 large chicken breast, skin on (1o oz. of deboned meat)

1½ T. butter

1 c. homemade chicken stock

½ c. heavy cream (use 2 T. less if still on Induction)

Sprinkle xanthan gum

2 T. Sofrito sauce

DIRECTIONS:   Melt butter in a non-stick skillet over high heat.  Slice meat at an angle laterally into 4 smaller filets.   I pounded mine, but that isn’t necessary.  Just a habit with me and chicken.  🙂   Sear the chicken in the hot butter, both sides, until golden.  Lower to medium when both sides are golden and the meat is fully done.  Add chicken stock around the meat.  Add cream and Sofrito sauce and simmer a couple minutes.  Lightly dust with xanthan (less than 1/8 tsp.).  Simmer until it slightly thickens, stirring constantly.  Remove from heat and serve at once with you favorite sides or a nice salad.

NUTRITIONAL INFO:    Makes two adult servings, each contains:

590 cals, 46.3 g fat, 2.6 g carbs, 0.3 g fiber, 2.3 g NET CARBS, 37.4 g protein, 470 mg sodium

Montreal-Chipotle Pulled Pork

Montreal-Chipotle Pulled Pork

Occasionally my local grocer puts pork roasts on sale and I bought one recently, a 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 this particular sauce.  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 smoked 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 remove foil.  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 , 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 shredded 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

Blueberry Scones

Blueberry Scones

By slightly modifying my cranberry scone recipe, I came up with a delicious blueberry version.  Used some wild blueberries from my freezer but you could use fresh berries.  We both loved the taste and texture of these scones!  Yummy indeed!  The frosting is optional and not included in the numbers below.  These didn’t really need it, unless you just like frosting on everything.  🙂  These scones are not suitable for Atkins Induction.

INGREDIENTS:

2½ c. almond flour

½ c. plain whey protein powder

¼ c. Splenda

3 T. erythritol

1 T. coconut flour

¼ tsp. salt

1¼ tsp. baking powder

2 eggs, beaten

¼ tsp. lemon or vanilla extract

½ c. + 2 T. tiny wild blueberries

DIRECTIONS:   Preheat oven to 350º.  Line baking sheet with silicone or parchment.  Measure all the dry ingredients into a medium mixing bowl.  Stir well.  Add in the wet ingredients.  With a rubber spatula, stir and blend the wet and dry ingredients into a uniform, very thick dough.   Divide mixture into 7 equal parts and roll into roughly 2″ balls.  Place on the baking sheet, pressing them slightly flat so they are about 3/4″ thick.  OR you can form into a large round disk of dough about 3/4″ thick and cut into 7 wedges, which is the more typical shape for scones.  You can sprinkle them with a dusting of erythritol if desired.  Bake for around 15 minutes at 350º or until firm in the center and lightly browned.  Remove, cool and enjoy. Ice if you wish, but that is NOT included in the numbers below.

NUTRITIONAL INFO:   Makes 7 scones, each contains: (not including frosting)

199 cals, 14.44 g  fat, 9.92 g carbs, 4.27 g fiber, 5.65 g NET CARBS, 12.8 g protein, 138 mg sodium

Indian Kheema Matar

 

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Shown on bed of sauteed cabbage

This dish can be made with either ground lamb or ground beef and is equally good with both.  This Indian dish is traditionally cooked with peas and served atop basmati steamed rice.  But I have I found it is just as good with made small cut frozen green bean pieces (to lower carbs) and then served on a bed of shredded, sauteed cabbage.  I think I may even like it that way better than over the traditional basmati rice!    The nutritional info below does not include the cabbage (or rice).  My husband and I found my first attempt at Kheema Matar, which we have often had at Indian restaurants, to be pretty darn good!  It has rapidly moved into my quick and easy recipes category.

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

½ c. frozen cut green beans, cut again into halves

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

OPTIONAL:  Add 1/2-1 c. chicken stock and simmer a bit for a moist gravy.  Thicken a bit with your favorite thickener if desired.

DIRECTIONS:  Place carrots and green bean pieces in small amount of water in saucepan and cook just until tender crisp.  Add oil to large skillet.  Brown chopped onion.  Add meat and break apart as it browns.  Add garlic, tomatoes, jalapeno and all spices except mint and cilantro.  Lower heat to simmer, cover and cook 15-20 minutes until tomatoes and onion well cooked.  Now add the drained carrot/bean mixture, cilantro and mint and stir well.  Cover again and cook additional 5-10 minutes or so for flavors to blend well.  Serve atop bed of shredded stir-fried cabbage (my preference) or basmati rice for those non-low-carbers at your table.

NUTRITIONAL INFO: Serves 4, each serving contains: (does not include cabbage base)

187 calories, 23.8 g  fat, 7.55 g carbs, 2.38 g fiber, 5.17 NET CARBS, 23.8 g  protein, 620 mg sodium

Blackberry-Coconut Smoothie

Click to enlarge

This is one of my oldest blog recipes but still a favorite smoothie at our house.  Very refreshing and a wonderful summertime treat or dessert!  Just made some last night in fact.  This recipe is not suitable until the nuts and seeds rung of the Atkins OWL carb reintroduction ladder.  It is perfectly OK for Paleo-Primal folks as well. The sweetener I used has no carbs, so if you use one with a bulking agent, you will need to add in those carbs to the numbers below.   Of course, you can always add protein powder to this if you wish, but be sure to add in those carbs to the stats below.

INGREDIENTS:

6 T. coconut cream (this is NOT cream of coconut bartenders use, which has added sugar & carbs)

3/4 c. blackberries

½ c. water

about 3/4 c. ice cubes

Your preferred sweetener to taste

DIRECTIONS: Put everything in the blender and let ‘er rip until all is smooth and ice is no longer in chunks.  The coconut cream will thicken it adequately.  Pour into a glass and ENJOY!

NUTRITIONAL INFO:  Makes 1 smoothie which contains:

193 calories, 24.5 g  fat, 13.4 g  carbs, 6.7 g  fiber,  6.7 g  NET CARBS, 1.5 g protein, 16 mg sodium

Taco Shells

Right out of the oven.
For Tacos or Chalupas.

I like tacos in the summertime because I don’t have to have the oven on so long to make dinner.  My low-carb taco shells are somewhere between a browned pie crust, a cracker and a tortilla in texture.  Useful as a corn tortilla substitute.  They are quite tasty with chili as well.  As you can see in the photo, they can be folded over nicely for a “taco shell” while still warm.  You can also use them flat for making chalupas!  They are ever so slightly chewy in the very center 1″(from the psyllium, no doubt).   You could try browning them more for a crisper center, but be aware the edges are likely to over-brown and taste overdone accordingly.  I plan to do some further experimenting with this recipe when I get to goal weight.  Adding a bit of crude corn bran (difficult to obtain now unless you already have some, as Honeyville Grains stopped supplying it.).  A little Fresh Corn flavoring, or a bit of real cornmeal would enhance also.  I personally think the cornmeal will jack up the carb count too much and will probably not be enough flavor impact to be worth the higher carb price.

There is just a hint of cheese taste in these.  Any more and I don’t think you could form this into a workable dough, quite frankly.  You can go down that experiment road if you feel inspired.  FYI, cheddar is much harder to work into your dough than mozzy in what is essentially a modification of the Fathead Pizza Dough recipe.  So if you increase cheese, my recommendation would be to increase the mozzy and not the Cheddar.

FYI, these can be fried, but when I fried some in oil they didn’t taste one bit better, were no crisper and were definitely greasier.  So my preference is always to bake and not have to stand over a hot skillet of oil.  This recipe is not suitable for Atkins Induction.

Cheese Crisps

INGREDIENTS:

Perfect with chili, too!

1 c. shredded mozzarella cheese

1 c. shredded Cheddar cheese

1 T. olive oil

1 egg, beaten

½ c. Jennifer Eloff’s Gluten-Free Bake Mix

½ c. Carbquik

1 T. oat fiber

1½ tsp. psyllium husk powder (I use NOW brand)

We used a spoonful of this for our tacos! Yum!

Dash each onion and garlic powder (optional)

DIRECTIONS:  Line two large sheet pans with parchment paper.  Place mozzarella and Cheddar shreds in a large glass or ceramic bowl and microwave on HI for about 2 minutes to thoroughly melt.  The key to success with this dough is to work quickly every step of the way, while the cheese is soft and pliable.  Remove bowl from microwave and quickly blot excess grease (from Cheddar) off the top with paper towels.  Stir quickly with a fork to blend together to blend.  Add the olive oil and stir again.  Add the dry ingredients and then beaten egg last.  Quickly stir to bring the wet cheese and flours to form a ball of dough, making sure to scrape all cheese/dough off the sides of the bowl as you do so.  Knead with your hand 5-6 times right in the bowl to be sure all ingredients are uniformly mixed.  When it is a smooth ball of dough, form a large log of the dough.  Divide the log in half.  Divide each half in half once again.  And finally, those pieces into halves making a total of eight (hopefully equal) balls of dough about 1½” round.  Roll and press onto your parchment-lined pan, pressing with the butt of your palm to about a 5″ circle (you want it very thin but not tearing anywhere).  Pop pans onto two racks in a 350º oven for about 7-10 minutes or until browned as shown above in the photo.  Remove from oven and allow to cool a few minutes.

NUTRITIONAL INFO:   Makes 8 taco or chalupa shells,  each contains:

164 cals, 13g fat, 8.15g carbs, 4.92g fiber, 3.23g NET CARBS, 12g protein, 287 mg sodium

Crawfish al Pesto on Eggplant “Pillows”

Crawfish al Pesto on Eggplant

This recipe grew out of a delicious spaghetti squash alfredo dish I created some time back.  At first I had my doubts on  crawfish for this, but it came out DELICIOUS!  I made a batch of my Oven-Fried Fish coating and baked off the eggplant first, as you would for classic Eggplant Parmigiana.  The crunchy coating on the eggplant very quickly loses its crunchiness, so serve this quickly and don’t hold it over for any reason.  This sinfully rich dish was so good I will definitely be doing this again!  It freezes nicely, too, getting even tastier upon re-baking!  The eggplant will lose that crunchiness from freezing, but the dish still tastes fantastic when reheated.

This recipe is suitable for all phases of Atkins and Keto, and for Primal folks that consume occasional dairy products.  This would not be suitable for Paleo followers.

INGREDIENTS:

12 oz. eggplant, sliced into eight ½” slices

3 oz. plain pork rinds, crushed fine

6 T. homemade mayonnaise

Dash salt

4 T. butter

1 large leek, ends trimmed off, washed well, sliced or chopped into small pieces (about 1½ cups)

¼ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

¼ c. Parmesan cheese, grated

1½ T. homemade pesto sauce (or commercial)

8 oz. frozen crawfish tail meat, defrosted (or shrimp)

½ c. heavy cream

½ c. water

1 c. grated mozzarella cheese

2 T. chopped parsley for garnish (optional)

DIRECTIONS:  Preheat oven to 450º.  Lightly oil a baking sheet.  Cut the eggplant into ½” slices.  Baste all surfaces with the mayonnaise using a brush.  Spoon crushed pork rinds over each slice, coating well.  Place the coated slices on the oiled pan and pop into oven, baking at 450º for 20 minutes.

While the eggplant bakes, prepare the topping.  Melt the butter in a large skillet.  Add leeks and saute until tender. Lower heat to medium.  Add the mushroom soup, the Parmesan, crawfish meat, cream and water and simmer over low heat until eggplant is done.  It will thicken as it cooks. Add the pesto and stir.  Be sure to stir the mixture often during cooking so the flavors will blend.

When the eggplant is tender, remove from oven, top each slice with 2 T. of the mozzarella and then spoon 1/8 of the topping (about 1/3 cup) onto each slice of eggplant.  I made the mistake of putting 1 T. under and 1 T. over the topping and popped the pan back into the oven while my garlic toast cooked in the broiler to melt the cheese on top.  But it didn’t completely melt by the time the toast was done.  So in future, I’ll put all 2T. of the cheese underneath the bubbly hot topping so it will melt nicely for me.  Garnish tops with chopped parsley and serve at once.

NUTRITIONAL INFO:    Makes 8 servings, each contains:

355 cals, 30.5 g  fat, 6.06 g  carbs, 1.88 g fiber, 4.18 g  NET CARBS, 14.8 g  protein, 421 mg sodium

Fluffy Pumpkin Pancakes

Pumpkin Pancakes

I took my Fluffy Pancakes recipe to a whole new level when I added some pumpkin and cinnamon.  Man, oh, man, are these ever good!  Light, fluffy and not dry or grainy like a lot of low-carb pancakes.  So often, coconut flour and almond flour pancakes are grainy.  I just don’t like that mouth feel!  My husband said these are one of the very best pancakes he’s eaten since we started eating low-carb.  He likened them to Bryce’s Sweet Potato Pancake Mix we bought years ago, but mine have no real sugar, flour or other junk ingredients.  🙂  These are not suitable until the grains rung of the Atkins Phase 2 OWL carb reintroduction ladder.

INGREDIENTS:

3/4 c. pumpkin puree

3 large eggs, beaten

¼ c. heavy cream

½ c. water

½ tsp. vanilla extract

1 pkt. Sweet Leaf stevia

½ c. Jennifer Eloff’s Gluten-Free Bake Mix

½ c. Carbquik (or more of the above mix if you require gluten free)

2 tsp. baking powder

2 tsp. oat fiber (omit for gluten-free)

1 T. flax meal

Dash salt

¼-½ tsp. cinnamon

DIRECTIONS:   Measure out the dry ingredients into a medium mixing bowl.  Stir well.  Beat in the eggs, pumpkin, cream, water and vanilla.  Beat to blend into a smooth batter.  Add 1-2 T. more water if batter is too thick. Using a 1/3 c. measuring cup, dip batter onto oiled hot griddle over medium-high heat.  Spread with the back of the cup to a 5″ circle. Brown on first side, but allow them undisturbed to firm up and you see holes almost beginning to appear on the surface before attempting to flip.    Brown on the second side to your liking and serve at once with butter and maple syrup. ENJOY!

NUTRITIONAL INFO:  Makes seven 5″ pancakes, each contains:

127 cals, 10.2g fat, 10.13g carbs, 5.97g fiber, 5.29g NET CARBS, 8.64g protein, 216 mg sodium

Crab-Pumpkin Bisque

Crab-Pumpkin Bisque

I love seafood and especially a good seafood bisque.  I have a cup of picked crab meat and a fresh-baked pie pumpkin to use up and decided to make them into a crab bisque for lunch today that came out super delicious!  We both decided this one was good enough to share with my readers.  This recipe is not suitable for Induction unless you omit the wine.  It is OK for all other phases of Atkins and Keto diets.  This soup is not suitable for Primal or Paleo as it is dairy heavy.

INGREDIENTS:

3 slices bacon, chopped

1/4 c. onion, chopped

1/4 c. celery, chopped

8 oz. softened cream cheese

1 c. pumpkin (preferably fresh)

Dash each black & cayenne peppers

½ c. dry white wine (use stock if still in Induction)

2 c. seafood stock (or chicken broth)

1 c. water

½ tsp. my Seafood Spice Blend

8 oz. white crab meat, picked of all shell

DIRECTIONS:  Brown bacon over medium-high heat.  Add onion and celery and saute until tender. Add white wine.  Add cream cheese and stir to blend.  Add the seafood stock and water.  Stir well.  Add pumpkin the spice blend, salt, pepper and cayenne.  Stir and lower heat to low.  Simmer for about 15 minutes.  Stir in crab and simmer 1-2 minutes longer only, or the crab will fall apart.  Serve at once with your favorite low-carb crackers.

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

256 cals, 21.2 g fat, 4.86 g carbs, 0.63 g fiber, 4.23 g NET CARBS, 10.7 g protein, 550 mg sodium (use less cream cheese to lower sodium)

Baked Chicken and Vegetables

Baked Chicken with Vegatables

This dish is a “set it and forget it” kind of meal. Love to throw this in the baking pan when I’m tired and want dinner to cook itself.  This recipe delivers on that!    Doesn’t get any easier!  And it is ever so good!  This dish is simalar to my Lebanese Baked Chicken, but this one has no lemon juice in it.  The carrots make this one not suitable for Atkins Induction Phase 1, but you can increase the jicama, substitute zucchini or white pattypan squash, or just omit the carrots altogether until you get to Atkins Phase 2 OWL.  I used calaba squash (Mexican Zucchini) instead of jicama in the batch pictured above.  I change up the veggies depending on what I have on hand and what is in season.  Eggplant works well in this dish with some of my Shawarma Spice Blend (instead of the oregano).   Just so you know, the original recipe I modified for this dish calls for potato wedges instead of jicama.

INGREDIENTS:

20 oz. deboned chicken breasts, to make 4 servings

5 oz. jicama, peeled (or any veggies mentioned in VARIATIONS below)

4 oz. yellow onion

8 large cloves garlic

4 Roma tomatoes

½ tsp. oregano

2 tsp. chopped fresh Rosemary

2 tsp. Chachere’s Cajun seasoning (or 2 tsp. my Shawarma Spice Blend)

Dash salt & black pepper

3 T. olive oil

2 medium carrots (optional but included in nutritional numbers below)

VARIATIONS:  Substitute zucchini, yellow squash, turnips, red radishes or white daikon radish for the jicama.  They’re all low in carbs and wont’ greatly impact the carbs count on this dish.  Eggplant is lovely as a substitute for the jicama, but the eggplant will up the carbs a bit, but not a lot.  Use different spice blends of your choice!  Get creative!

DIRECTIONS:  Preheat oven to 425º.  Leaving skin on, place chicken on safe surface and flatten a bit with a cleaver to shorten cooking time.  Drizzle l T. of the olive oil in a large glass baking pan (9×13 or lasagna pan).  Dip skin side of chicken into olive oil in the pan, turn skin side up and arrange evenly in pan.  Next, peel and cut jicama into potato-like pieces.  Space evenly around the chicken pieces.   Peel and cut carrots into 1″ pieces and arrange around the meat also.  Next cut the tomatoes into wedges and space decoratively, skin side up,  around the pan.  Try to avoid laying the tomato wedges directly atop the chicken or the skin won’t brown as nicely. Next cut the  onion into small wedges, separate layers,  or cut into ringlets and arrange the onion over the entire pan next.   Cut garlic cloves and arrange evenly in pan, being sure to get some of that atop the chicken itself!  Now sprinkle on the spices and drizzle the remaining olive oil over all.  Try to moisten everything with oil.  Bake uncovered at 425º for about 1½ hours.  Smaller, thinner pieces of chicken, smaller dicing of veggies and varying ovens will impact cooking time, so check the dish after 1 hour if your chicken pieces are less than 6-8 oz. in size.   Voila, a meal in one pot fit for a king!  Hubby just LOVES this dish!

NUTRITIONAL INFO: Makes 4 serving, each containing:

410 cals, 21.3g fat, 9.85g carbs, 2.9g fiber, 6.95g NET CARBS, 43.3g protein, 604 mg. sodium

Buttermilk Biscuits

Buttermilk Biscuits

When I first started low-carbing, I missed the taste of buttermillk biscuits.  Oh, I’d come up with some pretty good drop biscuits, but they all lacked that buttermilk taste that makes biscuits so good!  This was my first foray down this food testing road and it came out very good………….not grainy, crumbly or dense like so many low-carb biscuits.  These come out pretty light actually.   This recipe was inspired by one posted by “EnglishLit” on Low Carb Friends forums.  I have changed it up quite a bit, but the basic flour she begins with in her version is unchanged in my version below.  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 of choice)

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 or 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

Classic Shrimp Scampi

My father introduced us to this dish when we lived in Hampton, Virginia.  Of course, we had all the fresh seafood there in the world anytime we wanted it.  What is amazing about Shrimp Scampi besides its wonderful flavor, is how easy it is to make!  Traditionally served over white rice, as a low-carber, I tend to spoon ours over a heaping serving of my Foolproof Mashed Cauliflower.  I’m very pleased with this one and had it again for dinner tonight.  I like to add a bit of my Seafood Spice Blend to most of my seafood dishes, but it is not seen in most shrimp scampi recipes.  That’s my change to a classic dish.  I also been known to add a couple tablespoons of white wine to this dish, but do not always do that, so I don’t show it in the ingredients below.  Your call there.  It’s delicious with or without.  This recipe is suitable for all phases of Atkins and other Keto diets, as well as for Primal and Paleo followers.  Those still on Atkins Induction should not add the white wine I just mentioned.

INGREDIENTS:

1 lb. medium-large shrimp, peeled and deveined

4 T. butter, unsalted

3 cloves garlic, minced

½ c. parsley, chopped

1/8 tsp. coarse black pepper

¼-½ tsp. my Seafood Spice Blend

1 oz. (optional) dry white wine, (Pinot Grigio, Riesling or Sauvignon Blanc are good)

DIRECTIONS:    Preheat broiler.  In a large skillet melt the butter over high heat.  Add garlic and let saute a couple minutes.  Add shrimp and saute until the begin to get opaque and golden on the edges.  Add black pepper and spice blend.  Saute couple more minutes.  Finally add parsley and stir to blend.  Remove and pop into broiler long enough for the shrimp to begin to brown just a bit.  Remove from oven and serve immediately over bed of mashed cauliflower (or rice for non low-carbers at the table)

NUTRITIONAL INFO:   Makes 3 servings, each contains:  (does not include mashed cauliflower, 1 cup of it would add around 2.8 net carbs to each serving)

306 cals, 18.1g fat, 3.73g carbs, 0.43g fiber, 3.3g NET CARBS, 31.4g protein, 233 mg sodium

Southern Fried Chicken

Southern Fried Chicken

My husband asked me to make “real” skillet-fried chicken for dinner 7 years ago when I was only a few years into my low-carb adventure.  I caved that day and gave it my best stab.  Hadn’t been pleased with any of the low-carb fried chicken recipes I’d tried to date, so I decided to put on my experimenting hat and give it a whirl.

You regular readers already know how I hate to stand over a hot skillet of grease to fry anything, but what we do for love.  I invariably get popped with hot grease and get burned when frying, but ever so glad I gave it a stab back then, as it has become a staple coating for chicken and a multitude of other fried foods as well!

I really wan’t sure where to begin, but remembered reading a recipe somewhere on the web for a coating that used whey protein powder, so I decided that would be my foundation ingredient.  To that I added crushed pork rinds for crunch and a touch of oat fiber for a flour-y taste.  BINGO!  The resulting coating was the closest to my old high-carb flour coated chicken. I was astounded!  Although I didn’t make any cream gravy with the browned skillet bits, I tasted them and they would have made an excellent batch of gravy had I been in a mood for some gravy.

I’m so pleased with this recipe we make it again and again!!  Great flavor!  Crispy!  Until you try this one, you just won’t believe it tastes just like flour coated chicken!  A real keeper in my opinion!!!  It’s great leftover, cold, right out of the fridge!!  Hubby said this was the best low-carb fried chicken I have cooked to date on my low-carb journey.  My heretofore popular Oven-Fried Chicken, although very good, is just not the same as classic Southern Fried Chicken, ya know?  Not like my Granny made, at least.  This new recipe is almost exactly like my Granny’s and my mom’s fried chicken!

As I can’t know how you cut up your chicken, or what size pieces you tend to eat, I can’t really provide nutritional stats for the entire final meat dish.  Instead, I am providing nutritional info for 1/10 of the coating, as it was just enough to coat 10 pieces of chicken: 2 legs, 2 thighs, 2 wings and 4 pieces of breast as I cut them into halves to speed cooking time.

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

½-3/4″ deep hot oil (I used palm shortening) in a large 13-14″ skillet

DIRECTIONS:  Measure out and mix all dry ingredients in a paper bag by shaking well.  In a large bowl, whisk the eggs, cream and water together.  Toss in the pieces of cut up chicken into the egg wash and turn several times to well coat each piece.   Pick each piece of meat out of the bowl and drop into the bag of seasoned “flour” and when you have 3 pieces in the bag, holding the top closed, shake the bag to coat the chicken.  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.  Place the pieces closely together.  If you’re creative, you can get an entire chicken in a 14″ skillet.  Lower heat to medium-high so larger pieces don’t over-brown before done. Repeat the coating process with the remaining pieces of chicken.  I was only able to fry 8 pieces of chicken in my largest skillet at a time, so I saved the wings for last as I knew they would cook quite fast.  Brown the chicken well on one side disturbing as little as possible.  Turn pieces of chicken over carefully to brown the second side.   When brown and done (about 30 minutes) remove to paper toweling to drain.  Finish cooking the remaining pieces if you were unable to get them all in your skillet.   Serve at once with your favorite sides.  I served mine with steamed cauliflower I topped with cheese and chives.

NUTRITIONAL INFO:  Makes enough coating for 10 pieces of chicken.  Numbers are for the coating only.  Be sure to add in the info for the chicken piece(s) you eat!  1/10 batch of the coating contains:

113.4 cals, 7.26g fat, 1.72g carbs, 0.53g fiber, 1.19g NET CARBS, 12.8g protein, 209 mg sodium

Chicken (Pork) and Spanish “Rice”

It’s what’s for dinner tonight!

When I was growing up my mother made a braised chicken dish she called Chicken and Spanish Rice.  Of course, that was before the low-carb movement, so she browned and used REAL rice in the dish I had as a child.  The skin-on chicken pieces were first browned in oil, the rest of the dish was put together and then the masterpiece was oven-baked in a deep, tightly-covered Dutch oven.  Man, was it ever good!  The smell drove us wild while it was cooking.  I was thinking about that today and wondering what to do for dinner with 2 drumsticks and 2 chicken thighs.  Decided on this childhood favorite.  This consistently comes out fantastic, although I do change it up a bit with bits of leftover cooked squash, green peas, a few sliced green olives or some diced carrots.  I usually use all cauliflower rice in this dish, but had some rice I cooked for my husband for Indian food recently and just tossed that cup into the skillet to get it out of the refrigerator. 

This recipe is suitable for Atkins Induction, Keto diets, Primal and Paleo as well. 🙂  

INGREDIENTS:

1 lb. cauliflower, riced by hand or processor coarsely

2 T. olive oil + 2 T. chicken fat or finely diced chicken skin (or 1/4 c. olive oil)

3 oz. onion, chopped coarsely

4 oz. green bell pepper, chopped coarsely

3 cloves garlic, minced

½ tsp. ground cumin

4-6 pieces chicken (I like thighs and drumsticks for this recipe)

Dash each chili powder and black pepper

2 chicken bouillon cubes

1/4 tsp. oregano (preferably Mexican oregano leaves if you have them)

1 can tomatoes, drained and chopped coarsely (or 3 fresh Roma tomatoes, seeded and diced)

Dash saffron threads (I use 3 threads only as too much is NOT a good thing!)

2 T. cilantro, chopped (optional)

VARIATION:  Add 1/2 c. sliced pitted green olives.

DIRECTIONS:  Heat cumin in dry skillet over medium heat until it smells toasty but is not burned.  Pour onto paper towel for now and set aside.  Rice the cauliflower either with a hand box grater or in a food processor.  I like to do the stems first and a little extra before ricing the flowerettes. Set aside to be added later. 

Preheat oven to 350º.  In your skillet (14″ skillet in my photo), heat the oil over high heat.  Add the meat and brown to golden on the surfaces.  Add the onion, garlic and bell pepper.  If using any raw carrot or yellow squash in the dish, saute those now as well.  Saute just to partially tenderize veggies. Add roasted cumin back to skillet, salt, pepper, chili powder, oregano and saffron threads, minced garlic and bouillon cubes.  Stir in the tomatoes.  Add the cilantro last, if using.  Stir to blend uniformly.  Turn off heat.  Add the UNCOOKED cauli-rice to the pot and stir to mix it evenly into the veggie mixture.  Top the dish with seared chicken pieces.  Cover skillet with a tight-fitting lid.  Pop into 350º oven for about 35-40 minutes and allow flavors to blend.  Check to be sure chicken pieces are thoroughly cooked before turning oven off.  Pairs nicely with a lovely guacamole or green salad.

NUTRITIONAL INFO:    Makes 4-6 servings (based on pieces of chicken), each contains approximately:

240 cals, 14.4g fat, 8.61g carbs, 2.93g fiber, 5.68g NET CARBS, 18.6 g protein, 166 mg sodium

Garlic Dinner Rolls

I’m making my Garlic Dinner Rolls again to have with our Swiss Steak tonight.  They are made with my Mozzy Dough, Which in flavor and texture lies somewhere between the Flathead Pizza Crust recipe on the Diet Doctor’s website and Jennifer Eloff’s Miracle Dough recipe.  It makes excellent dinner rolls!  Delicious hot with butter!  They are also good split, toasted with melted butter brushed on the tops and a sprinkle of Italian herbs and Parmesan cheese.  Or they will make an excellent toasted garlic bread!  This dough has good elasticity, flavor and is so versatile in a variety of applications.  This recipe is not suitable until you get closer to goal weight on Atkins.

INGREDIENTS:

1½ c. shredded mozzarella cheese

1 T. cream cheese

1½ T. melted butter

1 egg, beaten

½ c. Jennifer Eloff’s Gluten-Free Bake Mix

½ c. Carbquik (or another ½ c. gluten-free mix)

1 T. oat fiber

1/4 tsp. psyllium husk powder

1 small clove garlic, minced

Dash oregano

1 T. dry grated Parmesan cheese

½ c. Jennifer Eloff’s Gluten-Free Bake Mix

½ c. Carbquik (or another ½ c. gluten-free mix)

1 T. oat fiber

1/4 tsp. psyllium husk powder

1 small clove garlic, minced

Dash oregano

1 T. dry grated Parmesan cheese

DIRECTIONS:  Preheat oven to 350º.  Line baking sheet with parchment or silicone sheet.  Measure out all dry ingredients in small bowl, stir well and set aside.  Place mozzarella cheese shreds, minced garlic and cream cheese in glass or ceramic bowl and microwave on HI for about 1-1½ minutes to melt it.  Remove and stir quickly with a fork.  Add the egg and melted butter and stir again.  Quickly pour in the dry ingredients and stir quickly with a fork to form a single ball of dough, scraping it down off the sides of the bowl.  Knead or stir a few minutes to be sure all is uniformly mixed.  Divide into 6 equal portions and roll smooth into a ball.  Place them spaced out on parchment-lined pan.  Press slightly flat if you like, but not really necessary.  Sprinkle tops with oregano and Parmesan cheese. Bake at 350º for about 18 minutes until dry to touch and lightly browned as shown.  Remove and serve hot with butter.

NUTRITIONAL INFO:  Makes enough dough for a 9″-10″ pie-crust with lovely fluted edge, 4 hand pies, or a 12″ pizza crust or in this recipe, 6 dinner rolls which have 6.26 net carbs each.

ENTIRE RECIPE CONTAINS:  1140 calories, 95.8 g fat, 58.6 g carbs, 37.6 g fiber, 21 g NET CARBS, 81.2 g protein, 1542 mg sodium (divide by number of servings/pieces for the specific application you use this dough for)

Indian Beef (or Lamb) Koftas

Delicious with or without gravy!

I like to throw my favorite Indian or Middle Eastern spices into ground meat and make what I call “mini meat loaves”.  The correct name for these is Koftas (or Keftas in some countries) and they are even better if cooked over hot charcoal! This goes together so fast you can be eating them in 30 minutes from the time you start mixing your ingredients.  It’s what’s for dinner tonight!  I’ll be tossing some leftover frozen peas and cooked carrots into the curry gravy for a change of pace.  I’ll be serving a nice cucumber salad as well.

I like to mix this stuff up in my food processor, but you can just blend it in a bowl like you would meatloaf if you are more comfortable doing it that way.  These little meat patties are often served without a sauce, but I like a little moisture with mine, so I included below a light cream curry sauce recipe.  Greek Tzatziki is also good with these meat patties.  These are often done with bread crumbs or grated potato, but my lower-carb choice of rutabaga ended up being good and made these indistinguishable from other koftas I’ve eaten in restaurants.  By using grated jicama, sauteed a few minutes, instead of the rutabaga, these would be acceptable for Induction.  But as written, this recipe is not suitable until OWL.

VARIATION:  Use Baharat Spice Blend instead of Garam Masala, making these more Middle Eastern than Indian.  🙂

INGREDIENTS (for Koftas):

20 oz. ground meat (beef or lamb)

2 tsp. grated ginger root

2 large cloves minced garlic

1 jalapeno, seeded and chopped very fine

2 oz. onion, chopped very fine

1 beaten egg

½ tsp. turmeric

1 tsp. my Garam Masala

1 c. cilantro, chopped

1 tsp. spearmint leaves, chopped (Optional.  I grow my own. :))

¾ c. rutabaga, peeled and grated (use grated jicama, pre-sauteed for Induction compliance)

2 T. olive oil for frying

INGREDIENTS (for sauce):

2 oz. heavy cream

¼ c. water

1 T. tomato paste

½ c. beef stock or bouillon

Dash more my Garam Masala spice blend (or Baharat, if doing the Middle Eastern version)

Dash Tandoori spice (I use Sharwood’s brand)  (omit for Middle Eastern version)

Dash salt & black pepper

DIRECTIONS: Place all meat ingredients except olive oil in food processor (or bowl) and blend well.  I process until quite smooth for this recipe.  These are great cooked over charcoal, or just heat oil in large skillet and fry.  I form meat mixture into 2-2.5″ oblong patties.  Fry until lightly brown on both sides.  Lower heat to lowest setting and add all sauce ingredients.  Stir, simmer 5 minutes and serve.  These go nicely with my Indian Spiced Cabbage or Indian Cauliflower dishes here on my blog.  Fresh mushrooms are a nice addition to the sauce, too!  For the non-Atkins folks at the table, some basmati rice is excellent with these.

NUTRITIONAL INFO: Makes 12 koftas, (2 patties per serving).  Each serving has:

332.3 calories, 22.95 g  fat, 4.13 g  carbs, 1.0 g  fiber, 3.13 g  NET CARBS, 26.3 g  protein 465 mg sodium

Homemade Everything Bagel® Spice Blend

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Just made a fresh batch of my Everything Bagel spice blend.  Next time you bake low-carb bagels, baguettes or dinner rolls, try my mock version of this popular spice/seed blend.  It’s great on top of my low-carb dinner rolls https://wordpress.com/post/buttoni.wordpress.com/25406 or sprinkled atop your favorite low-carb loaf breads.  Though not quite the same, it’s real close to the taste of the well-known proprietary blend, considering I’m just guessing on the amounts of each spice/seed that appear in the ingredients listed on the commercial spice bottles.  It works for me anyway.   If you’d like to try a more aromatic blend, you might also like to try my 8-Seed Blend sometime!  It’s got a wider variety of spices and is very good in its own right.

INGREDIENTS:

3 T. dried minced onion flakes

2 T. dried minced garlic granules (I find at Sam’s)

3 T. white sesame seeds

4 T. toasted white sesame seed

1 T. coarse black pepper

1 tsp. sea salt (I used Himalayan pink)

4 T. black sesame seeds (I order on-line)

DIRECTIONS:   In your broiler, toast the 4 T. sesame seeds on a small baking sheet until lightly browned.  Please do not get distracted as they can burn in the blink of an eye!  Been there myself a time or two.  Remove and cool.  Pour them onto a paper plate.  Measure out remaining ingredients and stir well.  Fold the paper plate to pour them up into an awaiting lidded jar.  I always keep my old spice jars when emptied as they are so convenient to have when I make a new homemade spice blend such as this one.  This blend will keep for months, as the only real perishable thing in the blend are the sesame seeds, with their high oil content.  As with all spices, store in a dark cabinet or closed spice rack.

NUTRITIONAL INFO:   Makes 18 T. or 54 tsp.  1 tsp. contains:

12.44 cals, 1.6g fat, 1.09g carbs, 0.34g fiber, 0.75g NET CARBS, 0.4g protein, 44.7 mg sodium

Coconut Pork & Vegetable Stir-Fry

I don’t usually use coconut oil for my Asian stir fries, but I did so last night and man, is that ever good in a pork dish! I suspect a bit in chicken stir-fries would also be quite tasty. I actually used 50:50 coconut and olive oil, to be more precise. The hint of background coconut oil flavor in this dish was amazing! If you’re a fan of Asian food, you must try this one soon. I think you’ll be very pleased with the outcome and response from your family! If you don’t have any sherry in the house, white wine can be substituted. This dish is only permitted on Atkins Induction if you omit the sherry/wine, however. Won’t be quite as good, but still a great stir-fry. It is suitable for all other phases of Atkins & other Keto diets, provided the numbers below will fit into your totals for the day.

INGREDIENTS:

12 oz. lean pork loin, sliced

2 T. each coconut and olive oil

2 oz. yellow onion, sliced

½ c. carrot, sliced

1 c. Chinese bok-choi, around 3 stems (white part sliced)

Bok-Choi leaves from 3 stems (torn in large pieces)

1 c. sliced fresh mushrooms

2 medium green onions, cut in 1″ pieces

VARIATION: Add a few snow pea pods with the carrots for a spot of color.

LIQUID INGREDIENTS: Mix all but the xanthan gum in a small bowl and set aside until dish is ready to finalize in the wok.

1 c. homemade chicken broth

2 cloves garlic, minced

1 tsp. fresh ginger root, minced

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

1¼ tsp. Sambal Olek chili paste

1 T. rice wine vinegar

3 T. sherry

Hold back for last: 1/4 tsp. xanthan gum to thicken

DIRECTIONS: Old Chinese saying: “Hot wok; cold fat”. This prevents meat from sticking to the wok so it is one well worth remembering. Heat wok until very, very hot. Add the oils and immediately dump the pork into the hot oil. Stir fry until no longer pink and just beginning to brown slightly. I like to add the vegetables in the order shown above, the ones taking longer to get tender crisp are shown first. Add the onion and stir-fry until it begins to soften a bit. Add carrot and be sure to not overcook. Add white only part of the bok-choi stems, frying until slightly softening. Add mushrooms and green onions and stir-fry just until mushrooms begin to look a little softer and white look is gone. Lower heat and add green onion, torn bok-choi leaves and the liquid ingredients last. To thicken your final dish, slowly dust the xanthan gum into the liquid (tilt wok to help get it into the liquid). Allow each addition to thicken before adding more because everyone’s preference in thickness is different and you may want to use less or more xanthan gum than I’ve indicated. Serve alone or with a side of steamed, riced cauliflower (rice for non-low-carbers at the dinner table). Enjoy!

NUTRITIONAL INFO: Makes 4 servings, each contains:

337 cals, 24.6g fat, 6.62g carbs, 1.72g fiber, 4.9g NET CARBS, 19.8g protein, 550 mg sodium

Blue Crab Stuffing

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For Christmas we often cook lobster tails with a side of stuffed crab.  How we both adore seafood and have really missed the qualaity seafood we had access to when we lived on the Texas Gulf Coast where we lived for over 30 years.  This is the crab stuffing recipe I’ve made for many, many years.   I developed this recipe in an attemps to imitate the wonderful stuffed crab I ordered many times at Gaido’s seafood restaurant, perched on the Galveston Island seawall.  where we lived for over 20 years.  This was one of my favorite dishes on their menu.  Bar none, the best stuffed crab I have ever eaten.  My take on it is fairly close, so I am still cooking this to this day.  It’s easy to prepare and always at hit with dinner guests.  If you have access to fresh, picked crab meat, you’ve GOT to try this one!  This is also great used to stuff baked fish or stuffed mushrooms!  

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

Mandarin Orange Cheesecake Pudding

I got this idea from a cheesecake pudding recipe of Linda Genaw I have made many, many times.  I have added a little ricotta cheese to her basic recipe, Increased the whipped cream and added gelatin (to firm it up) to make up for the lower amount of cream cheese.  The flavoring I chose for this version was mandarin orange, as I always keep some cans of these in my pantry.  This dish is a favorite of my husband.  This recipe is suitable for all Atkins phases and all keto diets.  Not suitable for Paleo due to all the dairy products.

INGREDIENTS:

2 c. heavy cream

6 oz. cream cheese, softened

½ c. ricotta cheese

½ c. sour cream

½ c. Splenda granular or equivalent of your favorite sweetener

Liquid sweetener (I used Splenda) to bring to your desired taste

10 drops Boyajian Pure Orange Oil

1 tsp. unflavored gelatin powder

3 T. madarin orange juice drained from can

2 c. canned mandarin oranges, drained (reserving 3 T. for dissolving gelatin)

DIRECTIONS:  Whip the heavy cream in a medium mixing bowl to nice soft peak stage.  Set aside.  Open and drain canned mandarin oranges reserving 3 T. of the juice to dissolve gelatin in.  Place the orange sections in a food processor or blender.  Process the fruit until smooth.  Bring the 3 T. mandarin orange juice to a boil, add gelatin and stir until dissolved.  To the processor or blender, add all remaining ingredients.  Process until all is blended well.  Spoon into eight 1-cup ramekins or serving dishes of choice.  Optional garnish (not included in nutritional stats): 1-2 extra orange sections and a sprig of fresh mint, if desired. Chill for at least 1-2 hours or until it firms up nicely.

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

369 cals, 34g fat, 9.26g carbs, 0.56g fiber, 8.7g NET CARBS, 8.37g protein, 119mg sodium

Crab-Pumpkin Bisque

Crab-Pumpkin Bisque

I love seafood and especially a good seafood bisque.  I have a cup of picked crab meat and a fresh-baked pie pumpkin to use up and decided to make them into a crab bisque for lunch today that came out super delicious!  We both decided this one was good enough to share with my readers.  This recipe is not suitable for Induction unless you omit the wine.  It is OK for all other phases of Atkins and Keto diets.  This soup is not suitable for Primal or Paleo as it is dairy heavy.

INGREDIENTS:

3 slices bacon, chopped

1/4 c. onion, chopped

1/4 c. celery, chopped

8 oz. softened cream cheese

1 c. pumpkin (preferably fresh)

Dash each black & cayenne peppers

½ c. dry white wine (use stock if still in Induction)

2 c. seafood stock (or chicken broth)

1 c. water

½ tsp. my Seafood Spice Blend

8 oz. white crab meat, picked of all shell

DIRECTIONS:  Brown bacon over medium-high heat.  Add onion and celery and saute until tender. Add white wine.  Add cream cheese and stir to blend.  Add the seafood stock and water.  Stir well.  Add pumpkin the spice blend, salt, pepper and cayenne.  Stir and lower heat to low.  Simmer for about 15 minutes.  Stir in crab and simmer 1-2 minutes longer only, or the crab will fall apart.  Serve at once with your favorite low-carb crackers.

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

256 cals, 21.2 g fat, 4.86 g carbs, 0.63 g fiber, 4.23 g NET CARBS, 10.7 g protein, 550 mg sodium (use less cream cheese to lower sodium)

Swiss Chard Sauté

I’m trialing small-scale veggie gardening using 20 gallon grow bags on a rear, unused driveway at my home. Things are germinating and my Swiss Chard was ready to harvest today. Thought I’d try a little sauté to go with our broiled chicken breasts tonight. Chard is nearly as nutritious as kale and spinach, so I like to add it and many green, leafy veggies to our diet as much as possible. I tend to cut the stems off as I find it strong tasting, but they are edible and you can add the stems to your chard dishes. This side dish was absolutely delicious! It just took minutes to prepare from start to finish. This dish is suitable for all phases of Atkins as well as other Keto diets, including Paleo.

INGREDIENTS:

8 leaves Swiss Chard

3 slices thick-sliced bacon, chopped

3 oz. yellow or red onion, sliced in thin wedges

1/8 tsp. coarse black pepper

DIRECTIONS: Cut bottom of stem off chard leaves (if you wish). Wash leaves well under cold water and pat dry both sides of leaves with paper toweling. Cut into 1″ strips and set aside on towel or paper plate.

Chop bacon coarsely and fry over high heat in a medium skillet until browned and starting to crisp. Using slotted spoon, dip bacon bits onto paper towels to drain and await final plating.

In the same bacon grease you just generated, place the onion wedges, separating the slices as you sauté them over high heat and stir. When they have softened and caramelized, add in the chard strips and sauté just until chard goes limp. Plate the onion/chard mixture and top with bacon crisps. Serve at once.

NUTRITIONAL INFO: Makes 3 servings, each contains:

170 cals, 12.4g fat, 10.5g carbs, 3.5g fiber, 7g NET CARBS, 12.8g protein, 542 mg sodium

Summer Vegetable Sauté

I’m serving a grilled, marinated chuck roast tonight for dinner. I’ve decided to serve a nice, light, vegetable sauté with it. The particular summer veggies you choose for this dish can vary, but you will want to recalculate the recipe if you make changes. Today, I have yellow summer squash and bell peppers on hand, the other things I always have around, but this particulay combo makes an overall “sweet” mix of summer freshness.

This recipe is suitable for all phases of Atkins and Keto diets. For Primal Blueprint/Paleo, use all olive oil instead of butter/OO mixture specified in recipe.

VARIATION: You could use sliced red radishes instead of the celery for more color! Remember, they taste very different sauteed than they do raw in a salad. You could even add some sliced fresh mushrooms to this dish!

INGREDIENTS:

1 T. extra light olive oil

1 c. carrot, peeled and sliced thin

3 oz. onion, sliced or cut in wedges

½ c. celery, sliced on the diagonal

2 T. unsalted butter

1½ c. summer yellow squash, sliced ¼” thick

1 oz. red bell pepper, sliced

2 oz. green bell pepper, sliced

Pinch sea salt

¼ tsp. coarse black pepper

DIRECTIONS: Heat olive oil + 1 T. of the butter in large skillet over medium-high heat. Sauté carrots, onion & celery first until just slightly softened. Dip out onto paper plate Add rest of butter to skillet. Add yellow squash and sauté just until it begins to look slightly transluscent (as to not over cook). Add bell peppers and continue to sauté couple minutes just until the green pepper is slightly tender. Add back the carrot-onion mixture, stirring and sautéeing another minute to meld the flavors. If vegetables are added in the specified order, they should all be perfectly tender-crisp. Cook longer only if it is your personala preference. Sprinkle on salt and pepper, stir well and serve at once with your favorite grilled beef, pork, chicken or seafood.

NUTRITIONAL INFO: Makes 4 servings, each contains:

143 cals, 12.75g fat, 7.3g carbs, 2.1g fiber, 5.2g NET CARBS, 1.2g protein, 106 mg sodium

Slivered Beef Spaghetti Sauce

My parents came across a recipe for spaghetti sauce some 50 years ago that used slivered sirloin rather than ground beef.  They tweaked it a bit, as all good cooks tend to do, and this was their final result.  To this day, I think it one of the best spaghetti sauce recipes I serve.  Dinner guests are amazed how different from traditional Bolognese sauce this tastes, considering the meat form is the only dramatic change from traditional recipes.  I don’t think to make it that often, but am doing so for dinner tonight and thought I’d share it again with my newer readers. I have substituted very lean chuck for the sirloin in the original recipe and that is very good.  Tonight I’m trying it with some lean round steak I found in my freezer.  This recipe is Induction friendly provided you serve it on faux noodles like zoodles (zucchini noodles), spaghetti squash threads or chunks/slices of cooked eggplant.

INGREDIENTS:

¼ c. olive oil

6 oz. chopped yellow onion

2 lb. very thinly slivered sirloin  (easier if partially frozen about an hour before slicing)

14.5 oz. can of tomatoes, crushed

8 oz. can of tomato sauce

2 cloves minced garlic

2 tsp. oregano, crushed

¼ tsp. each salt and black pepper

Dash cayenne pepper

DIRECTIONS:

In deep stew pot heat oil and brown meat over high heat, stirring occasionally,  until begins to brown nicely.  Add onions and continue to brown both until onion begins to soften and caramelize.  Add remaining ingredients, cover and simmer over lowest heat possible for 1 hour.  Check and stir every 15 minutes to avoid sticking/burning.  Add a little water if it is drying out too much.   Serve over your favorite lo-carb pasta, zucchini pasta or spaghetti squash threads.

NUTRITIONAL INFO: Serves 6-8

1/6 batch:

336.3 calories, 15.52 g  fat, 12.72 g  carbs, 1.98 g  fiber, 35.9 g  protein,

approx. 96 mg. sodium, 9.74 g  NET CARBS

1/8 batch:

250 calories, 11.64 g  fat, 9.0 g  carbs, 1.43 g  fiber,

26.9 g protein,  approx. 73 mg. sodium, 7.57 g NET CARBS

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

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.

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 this particular sauce.  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 smoked 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 remove foil.  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 , 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 shredded 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

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

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)

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

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

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

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

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

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

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