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Chipotle-Lime Sweet Potatoes

Chipotle-Lime “Sweet Potatoes”

OK, it’s officially close to Thanksgiving now that I have bought 2 sweet potatoes to add to my fresh pumpkin dish that has become a holiday tradition in my house:  Chipotle-Lime “Sweet Potatoes”.  I clipped a high-carb sweet potato recipe out of the Houston Post many years ago, but I low-carbed it by using fresh pumpkin (the whole variety) so that I can now have it without breaking the “carb bank”.  I have personally never been very fond of sweet potatoes as a veggie side, but ever since finding this recipe, I just love them!  I bake this recipe OFTEN, and with a wide variety of meats and seafood!

This is NOT your granny’s sweet potatoes!  Chipotle peppers are highly smoked jalapenos and taste nothing like green jalapeno peppers, in my opinion.  They, in combination with the lime zest, add a most unique “twist” to a popular vegetable more commonly seasoned with orange zest.  My brother, who was an Executive Chef at Top of the Mark in San Francisco at one time, just raved about this dish when I served it to him!  He went on to serve it often to dinner guests  in his own home over the years.  When I can’t get fresh pumpkin, I have been known to use butternut squash in this recipe in a pinch, but in all honesty, it’s not quite as good as the fresh pumpkin.  I tried it one time using acorn squash, and it was a “different animal” altogether, and not one I was terribly fond of.

I find this dish particularly tasty with baked, fried or grilled seafood, grilled meat, especially wild game, Texas-style BBQ, baked ham and of course that Christmas or Thanksgiving turkey or duck.  The flavor combination of lime, smoky chipotles and maple extract (¼ c. very high carb packed brown sugar in the original recipe) is a real winner!  The color of the final dish is more golden than orange as it is with all potatoes, thus my addition of red food coloring to correct color aesthetics.

Absolutely DO NOT SUBSTITUTE CANNED PUMPKIN or you are going to be extremely disappointed.  Just not the same dish.  Once you reach the starchy vegetable rung of the OWL Phase of Atkins and can afford a few more carbs,  I would recommend using just 1½ lb. pumpkin and adding 1 lb. cooked, mashed sweet potato (2 medium) for both flavor, color and a much creamier, tastier final dish. You will of course need to adjust nutritional info if you make that change as my numbers are for pumpkin only.

This dish does not freeze well.  As a general rule, cooked pumpkin flesh does not freeze well at all when used as a vegetable side dish.  Its water separates out in the bottom of your baking pan upon thawing the made-ahead dish for final heating/serving.  This doesn’t happen with muffins, cookies and cakes, but in invariably does with veggie sweet potato recipes.  That really ruins the final dish for me.  No matter how I try to drain that water off, it just keeps bleeding out more water it seems!  Totally spoils it for me, so I never, EVER freeze pumpkin.

This recipe appears in Vol. 1 of Jennifer Eloff’s latest cookbook series, LOW CARBING AMONG FRIENDS.   I hope you’ll click the link to their Facebook page and take a look at a sampling of the recipes that await you in this now 10-volume set.  Any low-carb cook would be proud to serve the recipes shared by these very talented cook, ……….including famous George Stella!  You can order the entire set or individual volumes at Amazon or here:  http://amongfriends.us/order.php

INGREDIENTS:

2½ lb. cooked fresh pumpkin (DO NOT USE CANNED PUMPKIN.  It’s horrible in this!)

½ c. heavy cream

4 T. butter

¼ tsp. salt

2 T. fresh lime juice

zest of 1 large lime (2 if they are small)

½ c. granular Splenda

1 tsp. maple extract (or 2 T. sugar-free maple syrup)

1 tsp. cinnamon

1-2 chipotle peppers (canned, in adobo sauce) seeded, rinsed & mashed

few drops red food coloring to achieve orange color of sweet potatoes (optional)

VARIATION:  For very special occasions and holidays, I sometimes reduce the fresh pumpkin in these and add 2 small, “real” sweet potatoes, peeled, boiled and mashed for a more authentic recipe that comes even closer to the original recipe. 

DIRECTIONS:  Remove stem and cut a small 4-4½ lb. pumpkin in half.  Remove seeds (you can roast them for snacks) and turn cut side down into baking pan.  Fill pan with 1″ water and bake pumpkin at 350º until tender when fork is stuck into it (about 45 minutes).  Remove and cool enough to handle.  Scoop/scrape  the pumpkin flesh out of skin/shell and weigh. Should yield about 2-2½ lb. flesh.  (freeze any overage for future use).  Cool a bit before whipping the pumpkin with an electric mixer, blender or food processor to get it as smooth as possible.  Add all remaining ingredients except chipotle peppers.

For the holidays or very special occasions, I will bake 2 medium sweet potatoes, scoop out flesh, mash and add for richer flavor, but this ups the carbs quite a bit.  When I do this, I reduce the pumpkin by the volume of sweet potato I sub in.  I have not included any sweet potatoes in the numbers below.

These little chipotle peppers (smoked jalapenos) are very HOT, so special handling is recommended.  Either wear plastic gloves (homemade  “sandwich bag gloves” will do) or be sure you wash your hands well after handling.  Take 1 chipotle pepper (about 1½” long) out of the can.  Rinse, and remove seeds and ribs with a knife.  Finely mash wall flesh into a puree on a flat wooden board or paper plate.  Add to pumpkin mixture, stir well and taste to see if this is hot enough for you.  You don’t want to get this dish too hot.  A little tingle on the tongue is what you’re looking for.

If you want even more smoky taste or a hotter dish, carefully repeat, adding just ½ pepper at a time, re-tasting after each addition.   If you add pepper in stages like this, you won’t ever ruin the whole batch getting it too hot (I did one time).  Never forget that not everyone at your dinner table or social occasion will like things as hot as others.

Stir well and pour into buttered ceramic/glass baking dish.  Sprinkle with a dash more cinnamon and bake at 350º for 20-30 minutes.

NUTRITIONAL INFO:  Serves 8, each serving contains: (using all pumpkin)

114 cals, 7.6g fat, 12g carbs, 4g fiber, 8g net carbs, 2g protein, 121 mg. sodium

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click to enlarge

I’ve created a delicious low-carb jalapeno cheese bread and am amazed how much it tastes like traditional cornbread.  Please note:  For me, this bread is better when completely cooled rather than right out of the oven.  I suspect this is because some brands of leavening (baking sodas and powders) have a bit of ammonium bicarbonate (known as Baker’s Ammonia) in them.  This ingredient facilitates leavening in flat goods like cookies and crackers and the gases are released from the flat cookie/cracker surface during baking.  Thicker baked goods like cakes, breads and muffins don’t allow adequate release of this gas and it can linger.  This ammonia smell (right out of the oven), if you have used one of the brands with ammonium bicarbonate, dissipates on day 2.  If you have ever experienced this, take note of the ingredients in your leavening and avoid this particular brand if it is bothersome to you (or label and reserve it for cookies and crackers only).   Flavor is not impacted at all.   This bread is not suitable until you reach the nuts and seeds rung of the Atkins OWL phase.   It is acceptable for Keto diets. It is suitable for Primal diners, if you eat occasional dairy, but not acceptable for Paleo.

This makes up nicely as muffins, too, as the crust is very nice on this bread.  I also discovered that leftovers make an outstanding cornbread stuffing!!  Muffins will only take about 15-20 minutes to cook depending on the size of your muffin cups.

I chose to use fresh jalapeno, but they should make up nicely with well-drained pickled peppers if you prefer.  Those that like their jalapeno bread “hotter” may want to use 2 jalapenos.  My husband and I don’t like ours too hot.  🙂

The corn flavoring I buy is Superior Products brand, which I last bought direct from Superior Products own website.  They have since sold out or changed names to Select Products, but the flavoring hasn’t changed one bit!  Only places I’ve ordered corn flavoring is at Select Products . Naturesflavors.com carries one but I haven’t tried it yet.

For many more delicious low-carb bread recipes, visit the Facebook page for the best-selling cookbooks, LOW CARBING AMONG FRIENDS by Jennifer Eloff and several other very talented cooks, including well-known Chef George Stella!  There you’ll see a preview of the many recipes you will find in this wonderful 10-volume set.  Have no fear, they are also available individually, in regular or coil-bound.  Order yours today at Amazon or at our direct order site here.

INGREDIENTS:

1½ c. almond flour

2 T. coconut flour

¼ c. golden flax meal

1 3/4 tsp. baking soda

1 c. shredded hard cheese of your choice (I used cheddar)

1  jalapeno, seeded, finely chopped (I use fresh, but pickled is fine)

5 eggs, beaten

2 T. coconut oil, melted

2 T. olive oil

1 T. cider vinegar

1 T. Fresh Corn flavoring (optional) Source:  selectflavors.com

DIRECTIONS:  Preheat oven to 350º.  Lightly grease a loaf pan and set aside.  I use an unusual shaped loaf pan, non-standard, that is 4½” wide, 2½” deep and 12″ long.  Similar pans like mine can be found on the internet if interested.  Captureclick to see in my 4x12" x-long loaf pan

Measure all dry ingredients and cheese into a medium measuring bowl, stir and set aside.  Seed and finely chop jalapeno and add. Add cheese and stir all dry ingredients together to blend.   Add all liquid ingredients to the mixing bowl and stir to blend.    Using a rubber spatula, scrape batter into greased loaf pan and pop into preheated oven for 30 minutes.  Ovens vary, so check with toothpick test.   Remove and cool in pan a few minutes.  Run sharp knife around edges to loosen and gently tip out onto a cutting board. Slice into 10 servings.  This is best cooled and then re-warmed.  See note in red above.

SPECIAL NOTE:  This bread makes an outstanding “Cornbread” Stuffing for your holiday turkey as well, with or without that corn flavoring!

NUTRITIONAL INFO:  Makes 10 slices, each contains: (calculated using 1 c. cheese only)

242 calories, 21 g fat, 6.2 g  carbs, 3.2 g  fiber, 3.0 g  NET CARBS, 9.95 g  protein, 386 mg sodium

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Jicama Fries

Man, I tried these on a whim and they are FANTASTIC!  And best of all, you don’t have to stand over a skillet of hot grease to make them!  I’ve tried making fries from turnips, eggplant, daikon, rutabaga and all sorts of veggies on my low-carb journey.  But I have to admit, these are really my favorite to date.  The Seafood Spice blend in the coating quite nicely takes away the inherent sweet taste edge that jicama has, without dominating the final fries.  So don’t side-step this part of the recipe.  It’s essential for best flavor results.  Other spices and blends could be substituted in if you prefer but may not mask that sweet edge as well.  I just don’t know. The coating really browned nicely and stayed crispy even as the fries cooled off (which really surprised me)!  Even my picky hubby gave these a thumbs up, and at first, he wasn’t even going to taste them!  These are Induction friendly, too!

Some may be tempted to take a shortcut and use spicy/BBQ pork rinds and omit the seasoning blend in my recipe.  CAUTION:  flavored pork rinds are laden with sugar and sometimes modified food starch as well……not acceptable ingredients for us low-carbers.  Just read the ingredients listed fully if you don’t believe me.  In fact, as a low-carber, you should ALWAYS read ingredient listings, for ALL processed foods.  Hidden ingredients can stall your weight loss.  The net carb count just isn’t the whole picture!

You’ll find many more snack recipes you’ll want to try in Jennifer Eloff’s latest best-selling low carb cookbooks.  Check out a sampling of those recipes on their Facebook page.  She and several other very talented cooks are offering therein a collection of mouth-watering dishes you’ll want to try.  The latest three volumes have a preponderance of my own recipes!  With special pricing for a complete set, hurry on over and place your order at Amazon or our direct order site: http://amongfriends.us/order.php

What a Jicama looks likeAs always, you can order them individually if you prefer.

INGREDIENTS:

8 oz. jicama, peeled and cut into fries

2 T. homemade mayo

2 oz. plain pork rinds, crushed

1/2 tsp. my Seafood Spice Blend

Oil to coat baking pan if not using non-stick sheet pan

DIRECTIONS:  Preheat oven to 450º.  Peel and cut jicama into stick shapes.  Place in bowl and brush well with the homemade mayo.  Make certain you haven’t missed any spots or they won’t get coated at those spots. You want total coverage for the pork rinds to adhere to.  Crush the pork rinds in processor/blender.  Add spice blend to crushed pork rinds in a small bowl and stir well.  Now drop mayo-coated jicama (a few at a time) into the seasoned rinds and shake to coat well.   Alternately, you can use a plastic bag and shake them to coat.  Place fries directly on oiled or non-stick metal baking sheet.  A word of experience, DO NOT BAKE THESE ON SILICONE SHEETS, as they will not brown and crisp up properly on the bottom.  I found this out the hard way.  Bake for 10 minutes until tops are nicely browned.  Turn them and bake about 10 more minutes.  Bottoms brown where they touch the metal pan.

NUTRITIONAL INFO: Makes 4 servings each contains:

165 Cals, 11.4g fat, 5.5g carbs, 2.78g fiber, 2.22 NET CARBS, 11.2g protein, 276g sodium

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Southern Fried Chicken

My husband asked me to come up with a “real” skillet-fried chicken recipe that would allow us to not break the bank on carbs.  I gave it a try, but since I haven’t been pleased with any of the low-carb fried chicken recipes I’ve encountered to date, I wasn’t too optimistic about outcomes.

You regular readers know how I hate to stand over a hot skillet of grease to fry anything.  I invariably get popped with hot grease and get burned, thus all the oven-fried recipes on my website.  But I will traditionally fry chicken!

I wasn’t sure what to begin with, 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 very close to my old high-carb flour coated chicken.  I was astounded!  And being the gravy hound that I am, you’ll be happy to know that the browned coating skillet bits make excellent cream gravy!

I’m so pleased with this recipe!!  Great flavor!  Crispy!  Until you try this one, you just won’t believe it tastes just like your Mom’s flour- coated chicken!  A real winner!!!  And it’s great leftover, cold, right out of the fridge!!  Hubby said this was the best low-carb fried chicken I have cooked in my 10 years of low-carbing! My heretofore popular Oven-Fried Chicken, although very good, is just not the same as this classic Southern Fried Chicken, ya know?

A couple reader testimonials: 

This is the most amazing recipe! I have used low carb diets for the last 12 years or so, and the one craving that I have never been able to satisfy was Southern Fried Chicken. Being a Southern boy, this was a staple every Sunday after church in my house. This recipe tastes EXACTLY like my mother’s fried chicken. I used Quest multi-purpose powder left out the oat fiber which essentially makes it zero carbs. My whole family loved it including my 80 year old mother and 5 year old son! THANK YOU!!!!

Peggy this was awesome. I made it with your oven fried okra. It was a bit of prep and work and I was nervous that it if my family didn’t like it, I would have put in a this time and effort for nothing. That was most definitely NOT the case though. It was perfection. I remember in my pre-low carb days trying to make fried chicken and honestly, it was never as good as this. My 2 picky boys loved it so much. They begged for me to start making it at least once a month. The okra was also so good and crunchy. I thank you so much for making recipes that really help a family of low carbers stay satisfied.

In order for this to be suitable for Atkins Induction, you’ll technically should omit the oat fiber.  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.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS.  You’ll LOVE these delicious recipes by famed Chef George Stella, renowned low-carb cook Jennifer Eloff and myself.  Order a complete set for besst discounts, or individual cookbooks from Amazon  or our direct order site: amongfriends.us/order.php.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

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

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Click to enlarge

I tried my hand at blackberry ice cream and got a very good result.  I put 2c. berries in the batch pictured, but it was too tart/intense with the berry flavor for me (but not too tart for my husband).  Just not quite creamy enough for me!  So I’m lowering the amount of berries next time and have reflected that in my recipe below.  That said, YOU and YOUR family might not find it too intense on flavor/tartness with that many berries.  So you’ll have to taste as you go to see what amount of berries suits your palate best.

My husband ate two servings with the higher amount of berries and gave it a two thumbs up.  🙂  He’s a real ice cream connoisseur, so I consider that a WIN! This recipe is naturally not suitable until the berries rung of the OWL ladder.  If you don’t have the blueberry or blackberry syrup, you could sub DaVinci Vanilla  or French Vanilla and just omit the vanilla extract.

More delicious low-carb desserts 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 10-volume set TODAY for special price discounts! (available individually as well).  Order at Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1 c. blackberries, frozen, unsweetened (Do Not Defrost!)

1¼ c. heavy cream

1/8 tsp. vanilla

4 T. sugar-free blueberry or blackberry syrup

12-16 drops liquid Splenda (or your favorite sweetener to taste)

2 tsp. food grade glycerine (optional, but keeps it a bit softer)

¼ c. powdered erythritol  (or reduce granular to a powder in processor)

DIRECTIONS:  Place erythritol in bowl of food processor.   Add all remaining ingredients and pulse until berries are broken up and mixture is fairly smooth.  Scrape out into dishes for a soft serve; freeze for 30 minutes for a firmer ice cream.  ENJOY!

NUTRITIONAL INFO:   Makes 4 servings, each contains:

282 calories, 27.7 g  fat, 8.25 g  carbs, 1.9 g  fiber, 6.35 g  NET CARBS, 1.98 g protein

 

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Spaghetti Squash Parmesan Bake

This side dish is simply delicious, considering how little is in it and how easy it is to make!  The bacon and onion really just seem to GO together!  If you don’t overcook the squash and are careful when removing the threads, you can serve this right in the squash shell for its own “bowl”.  I love to do this when we have company.  One reader suggests roasting the squash traditionally in the oven for added flavor if you have the time.  this has been one of the most popular recipes on my blog, garnering over a million fans now.  Thought I’d re-post it this week and I’m planning on making it tomorrow night.  This is suitable for all phases of Atkins and other Keto diets.

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

INGREDIENTS:

½ large spaghetti squash (yields about 4-5 c. cooked threads)

4 slices bacon, chopped fine

3 oz. chopped onion

1/3 c. grated Parmesan cheese

Dash salt

¼ tsp. pepper

DIRECTIONS:  Cut a large spaghetti squash in half.  Remove seeds with a spoon and discard them. Place one half of the squash face down in glass baking dish, reserving the second half for some other use.  Surround with with ½” water and microwave 13-15 minutes.  Drain off water, invert, remove/discard seeds (or feed to the birds in your yard 🙂 ) and fork out the threads into the same dish.  If you prefer to roast your squash:  after you cut and seed the squash, add 2 cups water (1/2 inch deep) to a ceramic casserole dish; add squash face up and place in a 375 degree F oven for 45 minutes.  Then cover for 10 minutes with foil.  Fork out the threads onto a plate. Meanwhile, in a non-stick skillet, brown bacon bits and onion until bacon is done and onion is tender.   Sprinkle salt, pepper and Parmesan on top of squash.  Then spoon into the empty squash shell.  Spread onion/bacon mixture evenly on top.  Microwave 5 minutes on high, or bake in oven at 350º for 20 more minutes.

NUTRITIONAL INFORMATION: Makes 4 servings each containing:

107 calories, 6.7 g  fat, 4.8 g  carbs, .8 g  fiber, 4.0 g  NET CARBS, 7.1 g  protein, 429 mg sodium

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Click to enlarge (wrap made with patty sliced laterally)

(On a homemade Flour tortilla)

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

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella, myself and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Order your 10-volume set TODAY! (available individually also) from Amazon or find special sales pricing at: http://amongfriends.us/order.php

INGREDIENTS:

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

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

about ¼ c. parsley

1 oz. onion

1 clove garlic

½ jalapeno, seeded and chopped fine

¼ c. feta cheese, crumbled

Dash each salt and black pepper

1/8 tsp. Homemade Cavender’s Greek Seasoning

1 T. my chimichurri sauce

1 medium egg

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

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

240 cals, 19g fat, 1.65g carbs, 0.33g fiber, 1.32g NET CARBS, 15g protein, 155 mg sodium

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