Archive for the ‘MAIN DISHES’ Category
Cajun Shrimp and “Grits”
Posted on: August 2, 2020
This dish came out so good. Frankly, I was quite surprised! I essentially took my method for making shrimp scampi, added some Cajun spices to take it up a notch, topped with buttery Parmesan bread crumbs and served over a bed of seasoned cauli-rice. Man………this is definitely a keeper! My husband just ranted about his dinner tonight! I confess it was one of the better shrimp dishes I’ve created in quite some time! Provided you use an Induction-friendly bread for the bread crumbs, this is suitable for Atkins Induction and all other Atkins diet phases! Just leave out the 2 T. white wine until Phase 2, please. 🙂
BASE INGREDIENTS:
4 T. unsalted butter
2 oz. yellow onion, slivered as thinly as possible
3 cloves garlic, minced
1/8 tsp. salt (omit if using salted butter)
1/8 tsp. cayenne pepper
2 T. (1 fluid oz) white wine (omit if still in Atkins Induction Phase)
30 large peeled shrimp (I used pre-cooked, tail-on, but raw will work also)
CRUMB TOPPING INGREDIENTS:
2 slices plan-suitable low-carb bread, crumbed
2 T. grated Parmesan cheese
½ c. chopped parsley
4 T. more unsalted melted butter
‘GRITS’ INGREDIENTS:
½ small head cauliflower, cut into chunks
1 small carrot, peeled and cut into chunks
1/8 tsp. each onion and garlic powder
¼ tsp. (more if you like thinks spicy) my Cajun Seafood Spice Blend
1 c. Cheddar Cheese shreds
½ c. chopped green onions or chives
DIRECTIONS: Begin by making the “grits” first. Place the chunks of cauliflower and carrot in you food processor (or blender) and pulse until riced coarsely. Scrape into microwavable bowl and cook on high for about 4-6 minutes or until no longer raw/hard (but not overly done) Stir the spices in along with the green onions and cheese shreds. Set aside while you make the rest of the layers. In a large skillet (I used non-stick), over medium-high heat, melt one whole stick (8 T.) butter. Carefully pour just half the melted butter into the bread crumb mixture and blend to moisten the crumbs evenly with the butter. Again, set the topping aside for now.
Preheat oven to BROIL. In the 4 T. melted butter remaining in the skillet, add the slivered yellow onion and garlic. Add cayenne and salt and continue to saute a couple more minutes to soften & caramelize them. Add white wine and simmer 1-2 minutes only. Spread mixture evenly in the skillet. Scrape the cheesy grits mixture over the top of the caramelized onion mixture, spreading it evenly. Next arrange the shrimp in a single layer, 2 concentric circles, tail out, placing shrimp fairly close together as they shrink during cooking. If you end up with a few shrimp left out of the two circles, put those in the center, tail centered and pointing upwards. That will look attractive for table presentation.
Sprinkle the crumb topping evenly over the shrimp. When broiler is hot (450º-475º) pop skillet into broiler and broil until bread crumb topping is golden brown as shown above. Shrimp cooks fast, so they should get properly done even if you are using raw shrimp. Those mounded in the center will cook the slowest, so check to insure they are properly cooked.
VARIATION: You can construct this differently, by cooking the “grits” in a separate microwavable serving baking dish and cook the shrimp separately in the skillet. Then simply top 1/3 portion of the “grits” on each of 3 plates and top with 1/3 the broiled shrimp mixture. Your call on the construction method. Will taste great either way.
NUTRITIONAL INFO: Makes 3 servings, each contains 10 shrimp & 1/3 the grits
643.6 cals, 52.5g fat, 15.8g carbs, 4.76 g fiber, 11.04g NET CARBS, 32.3g protein, 781mg sodium. To reduce carbs, eliminate the carrot, reduce cheese & use 1 slice bread for crumb topping………or make it stretch for 4 servings. 🙂 )
Mega Meatballs
Posted on: August 1, 2020
- In: Beef | Pork
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Browsing my favorite food blogs, I came across a lovely picture of meatballs, something I’ve not made in ages. I decided it was high time I did some meatballs for dear hubby and I love them, too! The dish I came up with is not classic “saucy” spaghetti and meatballs, as actually very little sauce is put on each serving. But an adequate tomato-y edge was there and made this a delightful dinner.
I’m providing the nutritional information for the individual parts of this, as many will use this meatball recipe with other sauces, serve it over other bases than the zucchini noodles and will use this thick veggie-heavy marinara sauce for other applications. This dish is not suitable until Phase 2 Atkins due to the ricotta. It is OK for Ketogenic diets. It is however not acceptable for Primal-Paleo.
I like to make large batches of meatballs and freeze the extras for quick uses later on. This recipe makes 20 meatballs or 10 servings of two meatballs. Adjust your recipe as your needs dictate.
I absolutely love the Lucini “Rustic Tomato Basil Sauce” (no added sugar or bad ingredients) that I found at my local Walmart. It’s made with all natural ingredients, has a lovely taste and I buy it for quick sauces and us it for quick pizza sauce. It’s a great flavor foundation to build on. 🙂 It costs somewhere around $3.99/jar if I remember right.
MEATBALL INGREDIENTS:
1 lb. ground beef (I used 90% lean grass-fed)
1 lb. ground pork
2 beaten eggs
½ c. ricotta cheese
4 oz. cream cheese, softened
¼ tsp. each onion powder, garlic powder, crushed fennel seed and dried basil
½ tsp. dried oregano, crushed
¼ c. Parmesan cheese
MEATBALL DIRECTIONS: Preheat oven to 350º. Measure out all ingredients into a large bowl and mix together with fork or hand until well blended. Form large 1½” balls by rolling in your palms. Place them on either a non-stick baking sheet or one with a silicone sheet liner. Bake at 350º for 30-40 minutes or until lightly browned and no longer oozing pink juices.
MARINARA SAUCE INGREDIENTS:
3 T. olive oil
½ c. celery, chopped
4 oz. onion, chopped
¼ c. bell pepper, chopped
5 large mushrooms, chopped
1 25.5 oz. jar (3c.) Lucini “Rustic Tomato Basil Sauce”, all natural ingredients with 4 NC per ½c. serving
2/3 c. parsley, chopped
3/4-1c. water, as needed
DIRECTIONS FOR SAUCE: Heat oil in skillet or large saucepan. Add celery, onion and bell pepper and saute until nearly tender. Add mushroom and saute until translucent. Add Lucini sauce, parsley and bring to a simmer on very low heat. Cook on lowest setting while meatballs are baking. Stir often, adding water, as needed, to prevent scorching on the bottom of the pan and to maintain a thin marinara sauce consistency.
ZUCCHINI NOODLES “Zoodles”: VARIATIONS: Serve over spaghetti squash.
3 medium zucchini (about 10 oz. each)
1 T. olive oil
DIRECTIONS FOR NOODLES: Cut the zucchini into noodle shapes either with a hand held julienne peeler (what I use) or the more expensive tools like the counter-top Spirooli that is designed to do this much faster. Heat olive oil in non-stick skillet over medium-high heat. Add zucchini threads to the pan and lightly saute just until they become translucent. DO NOT OVERCOOK them or they will get mushy.
Plate about 1 cup zoodles on each person’s plate. Top with 1/2 c. sauce. Place 2 meatballs on top and if desired, garnish with a sprinkle of grated fresh Parmesan.
MEATBALL NUTRITIONAL INFO: Makes 20 very large meatballs. Two per serving. Each 2-meatball serving contains: 290 cals, 23 g fat, 1.18g carbs, 0.8g fiber, 0.38g NET CARBS, 20g protein, 155mg sodium
SAUCE NUTRITIONAL INFO: Makes ten 1/2 c. servings of sauce. Each serving contains: 97 calories, 7.2 g fat, 7.27 g carbs, 1.93 g fiber, 5.34 g NET CARBS, 2.24 g protein
ZUCCHINI NOODLES NUTRITIONAL INFO: Makes 10 servings of noodles. Each 3 oz serving contains: 59 calories, 4.7 g fat, 4.2 g carbs, 1.4 g fiber, 2.8 g NET CARBS 1.5 g protein
Eggplant (or zucchini) Meat Loaf
Posted on: July 16, 2020
- In: Beef
- 2 Comments
This delicious meatloaf uses veggies as a filler and binding agent. It is flavorful and goes well with most vegetable side dishes. It is equally good with either vegetable, quite frankly. I have even used grated yellow squash to make this meatloaf in the past and that came out quite good, too. It is suitable for all phases of Atkins (those on Induction need to use the flax meal or a one minute muffin for the bread), Keto diets, Paleo and Primal followers as well.
INGREDIENTS:
2 T. olive oil
1 ½ c. diced, cooked eggplant, mashed (or grated zucchini)
5 oz. chopped onion
1 large or 2 small cloves minced garlic
¼ c. chopped parsley
½ c. grated Parmesan cheese
¼ c. grated mozzarella cheese
¼ tsp. salt
¼ tsp. pepper
¼ tsp. oregano, crushed
1 egg, beaten
1 low carb bun, crumbled (or 1 T. flax meal or 1 additional egg)
1¼ lb. ground beef (or mixture of beef and pork)
DIRECTIONS: Preheat oven to 350º. Saute onion in olive oil in skillet until tender. Add grated zucchini and continue to saute until zucchini begins to get soft. Add minced garlic. Turn off heat. Put ground meat in large bowl. Put veggies onto meat. Add cheeses, seasonings and beaten egg. Moisten flax bun with a bit of water and mush it up on top. Mix all ingredients well with fork or clean hands until it is well-blended. Tip meat out onto baking pan and shape into loaf. Bake at 350º about 1 ½ hours or until meat thermometer reads 170º in the center. Should be firm in center when done. If desired, halfway through cooking, top with thin slices of tomato or tomato sauce. If you do so, this is not included in numbers below.
NUTRITIONAL INFO: Serves 5, each serving contains:
519 cals, 35.4 g fat 6.28 g carbs, 1.86 g fiber, 4.42 NET CARBS 42.8 g protein 116 mg. sodium
Sausage-Stuffed Portobello Mushrooms
Posted on: July 7, 2020
- In: Bacon & Other Meats | MAIN DISHES | Pork
- 5 Comments
If you’re a mushroom fan you MUST try these. You can use either breakfast bulk sausage or Italian sausage to make them. They will be delicious either way. My Homemade Italian Sausage is what I used, as it is low in sodium or you can use my Homemade Breakfast Sausage for a different flavor. If you use commercial sausage, bear in mind the sodium count will be much higher than shown below. For the breadcrumbs, I used a slice of my homemade Grain-Free Fluten-Free Focaccia because I have it currently made and on hand. Using other low-carb bread for your bread crumbs will also impact numbers and require recalculations be done. This recipe is suitable once you are at Phase 2 Atkins.
INGREDIENTS:
4 Portobello mushroooms (about 4 oz. each)
3 T. olive oil
14 oz. ground Italian (any casing removed) or bulk breakfast sausage, crumbled
1/3 c. chopped red bell pepper (or green)
2 oz. onion, chopped
1 clove garlic, minced
¼ c. chopped parsley
¼ tsp. dried oregano, crushed
1/8 tsp. dried basil
1/8 tsp. each sea salt and coarse black pepper
¼ tsp. Sriracha sauce (or 6-8 drops Tobasco)
1 slice low-carb bread (I used my gluten-free focaccia)
1 beaten large egg
4 oz. mozzarella cheese shreds
¼ c. grated Parmesan
DIRECTIONS: Preheat oven to 350º. Wipe mushrooms clean with a dry, clean cloth. Stem and with a spoon, scoop out and discard black gills in center. Chop stems and set on paper plate. Chop/mince all listed vegetables and add to that same paper plate. Heat olive oil over medium-high heat. Brush mushroom cap domed sides with olive oil and place on baking sheet. In remaining oil saute the sausage crumbles, breaking up smallish. Add all listed vegetables, including the chopped mushroom stems, cooking until all are tender. Turn off heat. Add all spices shown and the Sriracha sauce (or Tobasco). Crumb your low-carb bread and add to the mixture. Beat the egg in a small bowl and add. Stir the finished filling mixture well so all gets moistened with the egg. Fill each of the mushroom caps with 1/4 of the filling. Sprinkle 1 T. Parmesan on top of each mushroom. Finish with 1 T. mozzarella shreds sprinkled on top. Pop pan into preheated 350º oven. Bake 20-25 minutes. Enjoy with a lovely green salad or green side of your choosing.
NUTRITIONAL INFO: Makes 4 servings, each contains:
522 cals, 40g fat, 10g carbs, 3.37g fiber, 6.63g NET CARBS, 32.3g protein, 316 mg sodium
Chipotle Beef Strudel
Posted on: July 6, 2020
- In: Beef | MAIN DISHES
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This dinner came out utterly delicious! I’ve been wanting to try a strudel application with my Mozzy Dough and finally did it! Didn’t tear up; didn’t fall apart, and the full recipe of dough was just the right ratio of dough to filling for this use. Next I’ll be trying some fruit streudel with it, so stay tuned! You want to use 90% lean beef in this recipe or drain your beef off VERY well. This recipe is not suitable until you have reached the grains rung of the Atkins carb re-introduction ladder.
INGREDIENTS:
1 recipe my Mozzy Dough
10 oz. lean ground beef (preferably 90%)
2 oz. onion, chopped
½ tsp. chili powder
¼ tsp. garlic powder
½ c. Ro-Tel tomatoes and green chiles (drained solids only)
3 slices Pepper Jack or Monterey Jack cheese, torn in half
OPTIONAL: 1-2 T. cilantro, chopped to garnish
VARIATION: On nights you can afford the extra carbs, a band of 1/2 cup canned refried beans added down the middle would be delicious, but that addition isn’t calculated in below.
DIRECTIONS: Brown the ground beef and onion together in a skillet over medium-high heat. Add the chili powder and garlic powder. Stir well. Add the drained tomatoes with chiles and reduce heat to medium. Simmer until tomatoes have cooked up dry. Remove from heat.
Preheat oven to 350º. Line an 11×15 baking sheet with parchment and set aside. Make the Mozzy Dough by that recipes instructions. Form an oblong “log” of the dough and place lengthwise on the parchment lined pan. Using a fork or your fingers lightly moistened, gently press into a rectangular shape about 10″x13″ and just under ¼” thick. Do this carefully so as not to tear the dough. Spoon the meat filling down the very middle of the dough rectangle, lengthwise, leaving at least 2″ uncovered dough on each long edge you will eventually be folding over the filling. Next lay the jack cheese slice pieces down the meat filling from one end to the other.
Using the parchment to help you, using both hands, lift up the long edge of the dough up and over the filling. Do the same with the other side of the dough. Pull to the center if necessary so you can pinch the center seam of the dough together to seal it. Pinch each end of the “strudel” as well so filling won’t ooze out. Again, using the parchment to help handle the strudel, roll it over so it will be seam side down on the parchment-lined pan now. Bake at 350º for 18-20 minutes. Keep an eye out at the 15 minute mark, as some ovens cook hotter than others. Remove when golden brown and garnish with the chopped cilantro. Cut into 5 portions and serve with a lovely guacamole salad. The Chipotle Mayo below is optional, but it is super yummy dotted on the top of each bite as you eat the strudel.
Chipotle Mayo: Stir together 4 T. homemade mayo, ½ c. sour cream, ¼ tsp. chili powder, 1 seeded & mashed chipotle chili pepper (the kind in can packed in adobo sauce) & dash salt. Each tablespoon has about 0.5 net carb.
NUTRITIONAL INFO: Makes 5 servings, each contains (excluding sauce, as I can’t know how much you will use on your serving)
469 calories, 35.2g fat, 13.88g carbs, 8g fiber, 5.88g NET CARBS, 37g protein, 739mg sodium
Pork & Chorizo Taco Salad
Posted on: July 2, 2020
This is a variation on the popular taco salad we all know and love. Constructing it with pork and chorizo, along with the spices and sofrito I included, was quite delicious and a pleasant change of pace. I didn’t have an avocado in the house or else a layer guacamole would have been added under the cheddar cheese. You might want to consider adding one mashed up with a pinch of garlic powder. 🙂 This salad is suitable for all phases of Atkins and Keto diets.
INGREDIENTS:
8 oz. lean ground pork
2 oz. chorizo sausage, removed from casing and crumbled
Dash ground cumin
¼ tsp. garlic powder
1-2 tsp. my sofrito sauce (optional, but real good in this)
1/8 tsp. my Smoky Chipotle Spice blend
2 c. Romaine lettuce, chopped
2 c. endive or curly leaf lettuce (green or purple), chopped
½ c. tomato, chopped
2 slices Monterrey Jack Cheese
½ c. shredded Cheddar Cheese
DIRECTIONS: Have two plates ready by the stove. If using guacamole layer as suggested above, make that now. Brown ground pork in a non-stick skillet, along with the crumbled chorizo until they are done. Add salt, cumin, smoky chipotle blend, sofrito and garlic powder. Stir often as the meat browns. Remove from heat when done. Mix the two types of lettuce in a bowl and plate half on each of two plates. Add half the chopped tomato on top of each. Place 1 slice of jack cheese in the center of each stack of greens. Top each with half the hot meat. The heat should melt the jack cheese nicely. If using guacamole, add it now. Top each with ¼ c. of cheddar shreds. Serve at once.
NUTRITIONAL INFO: Makes 2 salads, each contains: (does not include guacamole)
597 cals, 46.7g fat, 6.95g carbs, 2.2g fiber, 4.75g NET CARBS, 37g protein, 748 mg sodium (coming from the chorizo and cheese)
German Brats and Vegetables
Posted on: June 30, 2020
We recently grilled some delicious German Beef Brats I get from my grass-fed beef supplier. The seasoning blend in his sausages is simply delicious! Very heavy with black pepper, but we like that. With the 3 leftover links I defrosted tonight, I created a quick, stir-fried dish that’s both tasty, satisfies and yet stays low in carbs, despite all the vegetables in it. This recipe is suitable for all phases of Atkins, Keto, Paleo and Primal nutritional programs. You could also make this using any type of brats, smoked sausage or Kielbasa with equally good results.
INGREDIENTS:
2 T. bacon grease
8 oz. German beef brat sausages (or any lean link sausage), precooked & sliced
1 c. frozen green beans
4 oz. onion, sliced thinly
4 oz. green cabbage, sliced
1 large clove garlic, minced
4 oz. red bell pepper, sliced
4 oz. sliced mushrooms, drained
Dash each salt and black pepper
¼ tsp. Sriracha chili sauce
DIRECTIONS: Heat the bacon grease in a non-stick wok or skillet. Saute the green beans and onion until it begins to wilt. Add the cabbage and garlic next and continue sauteing until it just begins to soften. Add the bell pepper, stirring as it softens just a bit (but isn’t mushy). Add sausage, mushrooms, salt, pepper and Sriracha sauce and stir well for 2-3 minutes for flavors to blend. Remove and enjoy. I ate mine plain, but it would be good on brown rice for non-low-carb guests.
NUTRITIONAL INFO: Makes 4 servings, each contains:
274 cals, 22.5g fat, 10.1g carbs, 3.05g fiber, 7.05g NET CARBS, 8.7g protein, 384 mg potassium, 725 mg sodium
BBQ Dogs
Posted on: June 29, 2020
- In: Beef | Others Snacks | Party Food | SNACKS
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When you BBQ a big piece of brisket, like we do from time to time, it seems there’s always so much leftover (there are just two of us here). I like to chop some of the leftover meat, add a little of my low-carb BBQ sauce, so there is some convenient chopped beef BBQ for sandwiches throughout the week.
Last time we grilled a brisket, I also happened to need to bake some low-carb bread, as I was down to my last. Then when I started stirring all those ingredients up in my mixing bowl this finger-food idea just popped into my head. Using my protein bar silicone baking pan (but you could use a regular muffin pan), I formed the tastiest little treats! These are great for parties, great snacks or even several for a grab-and-go lunch! They’re low in carbs, too!
I have started adding 1 tsp. yeast dissolved in 1 T. warm water to my bread batter, not for rise, but for flavor. You can omit that, but it will only lower net carbs by .13 g, so why not go ahead and add it for that touch of yeast flavor? These are suitable once you get to the nuts level of Atkins Phase 2 (OWL, Ongoing Weight Loss). If you add that cheese, be sure to add in those cheese carbs. You can bake these in muffin pans if you don’t own or want to get the specialty pan shown below. I just happen to have stumbled on a couple of these pans in my local Tuesday Morning store one day.
INGREDIENTS:
1 recipe my gluten-free grain-free focaccia bread
12 oz. leftover chopped BBQ beef or pork
¼ c. low-carb BBQ sauce (1-2 carbs per tablespoon or less)
VARIATIONS: Add 1 tsp. shredded Cheddar cheese or some chopped green onion on top of the meat portion before topping with the “cover” batter. 🙂
DIRECTIONS: Preheat oven to 350º. Make up the bread recipe per that recipe’s instructions. If you like, you could add a little onion powder to the batter, or finely minced green onion, but be sure to add in those carbs if you do! Toss the chopped beef with the ¼ c. BBQ sauce. If not using silicone pans, grease your muffin cups generously to prevent sticking. Dip up about 2 tsp. batter into each of your pan’s 12 slots. This should take about half the batter. Using a spoon or fork, spread it evenly on the bottom of the form. Next dip 1 oz (about 1 Tbsp.) chopped beef mixture onto the batter. Gently spread the meat evenly. Finally, spoon the remaining batter on top of the meat in each slot (about 2 tsp.). Again, with the back of a spoon, spread that batter carefully and as evenly as possible. You want to completely cover the meat as best you can. There will barely be enough batter to complete the job, so it is important you measure the bottom and top batter as suggested to avoid running out before all 12 “dogs” are “constructed”. Place silicone pan on a sheet for support and pop into 350º oven for 25 minutes or until lightly browned as shown. ENJOY! Below is a photo of the pan I used. Although they still make it (BTW, it is rimmed in metal framing for support, which I really like), it is difficult to find on the internet. You can make this recipe using muffin pans however. I stumbled upon these two Chicago Bakeware pans at my local Tuesday Morning store several years ago and snatched them up. 🙂 Other companies make similar pans: http://www.amazon.com/Purple-Silicone-Sponge-Finger-Bakeware/dp/B00AFRALOS.
NUTRITIONAL INFO: Makes 12 “dogs”, each contains:
193 cals, 13.3g fat, 2.71g carbs, 1.05g fiber, 1.66g NET CARBS, 15.7g protein, 145 mg sodium
Chicken-Sausage Roulades
Posted on: June 27, 2020
This is an excellent way to use up that dab of cooked spinach that I invariably seem to have leftover every time I cook it. This dish is quick, easy and so flavorful! You’ll want to give this a try sometime. It’s suitable for all phases of Atkins and Keto diets. Primal followers can enjoy it but it is not suited to a Paleo lifestyle unless you omit the cheese or sub in a plan suitable creamy binder.
INGREDIENTS:
9 oz, chicken breast, skinned
2 slices (1 ¾ oz.) Muenster cheese (you can use Swiss or Jack cheese)
2 oz. pork breakfast sausage (or Italian sausage)
¼ c. cooked spinach
Seasoning blend of your choice
DIRECTIONS: Preheat oven to 350º. Oil a small baking pan. Pound the chicken breast between two pieces of plastic wrap with a meat mallet. Try not to tear it and strive for ” thickness. Remove top sheet of plastic. Cut into 2 equal portions. Form sausage into two flat oblong pieces and fold the cheese slices around them. Lay those “logs” in the center of each piece of chicken. Spoon 2 T. spinach down each “log” of cheese & sausage. Tightly roll chicken around the log of sausage and cheese. Lift onto the baking pan, seam down. Drizzle the roulades with the olive oil and brush with a brush to spread it evenly on the surfaces. Sprinkle the roulades with your favorite seasoning. I used a blend of Mrs. Dash (original), onion powder and granulated garlic. Pop into 350º oven for 20 minutes. Remove and baste all surfaces with the olive oil in the pan (add more if needed). Return to oven and bake another 15-20 minutes or until firm and golden brown. Sausage will be done by now and cheese will have begun to run out the ends. Plate and serve with mashed cauliflower or your preferred vegetable. ENJOY!
NUTRITIONAL INFO: Makes 2 servings, each contains:
456 cals, 27.9g fat, 1.65g carbs, 0.95g fiber, 0.7g NET CARBS, 48g protein, 913 mg sodium
I changed up my usual Indian broiled fish recipe tonight and my husband just LOVED the new ingredient and method of serving. This dish goes together really fast, so it is an easy meal prep during the summer when it’s hot and you don’t want the oven on long. If you wish, you can use whole fish for this recipe, but you will want to bake at 350º rather than broil if using whole fish. If using whole fish, cooking time will be 20-30 minutes depending on the size and thickness of your fish. This spice mixture would also be good on flounder, trout or bluefish filets. This recipe is Induction friendly.
I order my curry leaf powder on-line. Many spice vendors carry it. If you can’t (or don’t wish to) order it I would substitute 1 tsp. dried mint leaves.
INGREDIENTS FOR CAULI PILAF:
1 small head cauliflower (or 1/2 larger head)
2 T. olive oil
2 oz. red onion, finely minced
2 T. cilantro (I used the stems only)
½ tsp. Garam Masala Spice Blend
1/8 tsp. turmeric
Dash sea salt
DIRECTIONS FOR PILAF: Cut cauliflower into chunks and pulse in food processor or blender to coarse “rice” stage. Microwave in covered bowl for 4 minutes, stirring once before removing from microwave. Set aside a few moments. Heat olive oil in non-stick pan over high heat and saute onion and cilantro until nearly tender. Add Garam Masala, turmeric and salt. Lower heat. Using a yellow or metal spoon (turmeric will stain white or wooden tools) gently stir in the tender cauliflower rice and mix all until well-blended. Turmeric will turn the mixture light yellow. This is normal and what you want. Let pan set over lowest heat possible for flavors to mellow while fish is broiling.
INGREDIENTS FOR FISH:
4 Tilapia filets (about 4-5 oz. each) [or fish of choice]
1 tsp. minced ginger root
1 tsp. minced garlic
1 finely chopped jalapeno, seeded and chopped
2 T. chopped cilantro
¼ tsp. turmeric
Dash each of cayenne, black pepper & turmeric
1/2 tsp. curry leaf powder (or 1 tsp. dried crushed mint leaves)
4 T. unsalted butter, melted
1 T. tomato paste + 3 T. water (or ¼ c. tomato sauce)
FISH DIRECTIONS: Preheat boiler. Lightly oil or parchment line a medium a baking pan large enough to hold fish in single layer. Lay filets in the pan white side up. Mix all other ingredients in a glass or metal bowl. Do not use a plastic bowl (or your food processor) as the turmeric stains them yellow. Add HALF the melted butter and mash all the seasonings to blend well in to a thick paste. Using the back of a spoon, spread seasoning paste evenly on the tops of the 4 filets. Broil for about 10 minutes, until thickest part of the filets is firming up. You can bake for about 20 minutes (30 for whole fish) at 350º if you prefer, but I think broiling this is best. Fast is goodness in my book. When done, remove and drizzle remaining melted butter on each portion and serve with the cauliflower pilaf as a base, trying to use 1/4 of the pilaf under each of the 4 servings. This pairs nicely with my homemade Samosas.
NUTRITIONAL INFO: Serves 4, each serving contains:
327.25 cals, 26.15g fat, 5.62g carbs, 2.15g fiber, 3.47g NET CARBS, 24.35g protein, 84.5 mg sodium
This simple dish will really please your family. It’s almost effortless to make if you have some of my Shawarma Mayo made up (I always keep it on hand in my fridge). You can use regular homame mayo, but it won’t come out quite as good, as the Shawarma mayo linked in the recipe really is quite good with Boursin cheese. This can be ready in 30 minutes or less! Truly delicious and suitable for all phases of Atkins, Keto diets, Primal-Paleo as well.
INGREDIENTS:
24 oz. boneless, skinless chicken breast, in 4 nice portions
4 T. my homemade Shawarma Mayonnaise
4 T. Boursin Garlic-Herb cheese (or garlic-herb Alouette cheese)
1 oz. pork rinds
½ c. parsley, chopped
¼ tsp. each black pepper, garlic powder & onion powder
¼ c. Parmesan cheese (any variety will work)
DIRECTIONS: Preheat oven to 350º. Using the flat side of a meat tenderizer or mallet, pound the 4 breast filets between 2 sheets plastic wrap to flatten them a bit using the flat side of a meat tenderizer or mallet. Real thin is NOT necessary here, just flatten them so they aren’t too thick for fastest baking. Place filets on an oiled baking pan making sure they are not touching. Brush each with 1 T. of the Shawarma Mayo. Then dot each with 1 T. of the Boursin cheese. Place all remaining ingredients in a food processor or blender and pulse to make a nice crumb mixture. Sprinkle this mixture evenly over the chicken filets and pop pan in 350º oven for about 30 minutes or until golden brown.
NUTRITIONAL INFO: Makes 4 servings, each contains:
500 cals. 29.3g fat, 1.5g carbs, 0.22g fiber, 1.29g NET CARBS, 59.5g protein, 975 mg sodium
Mini Meatloaves
Posted on: June 22, 2020
- In: ALL-STAR RECIPES | Beef | MAIN DISHES | PRIMAL-PALEO
- 1 Comment
You just can’t go wrong with meatloaf! But some nights you just don’t want to wait until a large meatloaf cooks. That’s when I do what I call mini meatloaves, in the skillet. These are quick to put together and just as good as the slow cooked larger version. These are suitable for all phases of Atkins.
INGREDIENTS:
1.5 lb. lean ground beef (or 1 lb. beef+½ lb. ground pork)
2 oz. yellow onion, chopped
2 oz. green pepper, chopped
1/4 tsp. dried oregano
1/4 c. parsley
1 egg, beaten (or 2, if you want to omit the flax meal below)
1 T. flax meal soaked in 3 T. water (or a water-moistened crumbled low-carb biscuit/roll, or 1T. ground chia soaked 10 min in 3-4 T. water)
2 T. Parmesan cheese, grated (more if you like)
1/4 tsp. coarse ground black pepper
1/4 tsp. salt
1 T. bacon grease or oil of choice for frying
4 oz. can tomato sauce (no added sugar)
DIRECTIONS: Soak flax meal or chia, if using, in water in a small bowl for about 10 minutes. Stir occasionally as it thickens up. While it is soaking, add all other ingredients (but tomato sauce and oil) to a food processor or blender and pulse to mix well, until vegetables are chopped really fine (why I pre-chop them). Add soaked flax meal and pulse la couple more times to incorporate it well. Using water-dampened damp hands, form mixture into 6 thick patties resembling miniature meatloaves, slightly rounded on one side. Heat oil in skillet on high heat and brown the meatloaves on all sides until they are nearly done. Add tomato sauce to skillet, scraping up brown bits from frying as you stir it in. Put lid on skillet and simmer low for about 10 minutes or until meat is thoroughly cooked. Serve with tomato gravy on top of each portion.
NUTRITIONAL INFO: Makes 6 servings, each 4 oz. serving has:
349 cals, 22.9g fat, 4.27g carbs, 1.1g fiber, 3.17g NET CARBS, 30.2g protein, 588 mg. sodium
Bunless Sriracha Cream Burgers
Posted on: June 17, 2020
- In: Beef | MAIN DISHES | Pork
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A simple, quick, delicious meal for week nights when you’re tired. These meat patties and sauce will only take 30 minutes to prepare! And is this ever good! This recipe is one you’ll find yourself making again and again. There’s not enough Sriracha in the sauce to make this too hot for most people, but add it last to taste, as always. This recipe is suited to all phases of Atkins, Keto diets, and Primal Blueprint. Use coconut milk instead of the cream if you follow a Paleo lifestyle.
MEAT INGREDIENTS:
16 oz. lean ground beef (I used grass-fed 90%)
6 oz. breakfast pork sausage
1 tsp. my homemade Montreal Steak Spice Blend
1 tsp. no-salt lemon pepper (I use Victoria Gourmet brand)
1/4 tsp. Dad’s Poultry Seasoning (or your preferred brand)
SAUCE INGREDIENTS:
4 T. butter, melted
½ c. heavy cream
½ c. water
¼ tsp. xanthan gum (or your preferred thickener)
1/3 c. green onion, chopped fine
2 tsp. Sriracha sauce
Salt to taste
DIRECTIONS: In a large bowl, mix the two meats and 3 spices listed. Form into 4 patties and place in a hot non-stick skillet over medium-high heat. Brown nicely on both sides. Wile they cook, in a small saucepan, melt the butter, add the cream, water and green onion and bring to a light simmer. Dust with the xanthan gum or your favorite thickener and whisk it in, simmering on low heat until the sauce thickens. Add the Sriracha gradually and taste as you go, stopping when it is spicy to your liking. Serve patties with 1/4 of the sauce over each serving.
NUTRITIONAL INFO: Makes 4 adult servings, each contains: (form 5 patties to lower cals. & fat)
575 calories, 50.7 g fat, 2.65 g carbs, 0.62 g fiber, 2.03 g NET CARBS, 29.3 g protein, 440 mg sodium
- In: MAIN DISHES | Pork | PRIMAL-PALEO
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I picked up a couple of medium-size poblano peppers at the store yesterday as I wanted to make a creamy sauce for some pretty pork chops. I added a mashed avocado to my sauce, which added nutrients, but absolutely no flavor whatsoever and I will not add it in future. Waste of a good avocado in my opinion. 😉
This recipe was quite tasty if you like the taste of poblanos. As a rule, these peppers are not spicy hot, especially when you roast them as I did for this recipe. Although there are the occasional hot ones out there. However, that has only happened to me one time in 45+ years of cooking with them.
This recipe is suitable for all phases of Atkins, Keto diets and Primal followers. Use coconut milk instead of the cream for Paleo dining.
Variation: Substitute 2 portions of seared boneless chicken breast or chicken thighs for the pork.
INGREDIENTS:
2 medium poblano peppers, stemmed, seeded, cut into halves
2 pork chops (mine were 7-oz bone-in)
1-2 tsp. bacon grease
1 clove garlic, minced
¼ c. chopped cilantro
½ c. heavy cream
½ c. chicken broth (I use homemade)
Dash each salt and black pepper
DIRECTIONS: In a skillet, melt the bacon grease and cook the pork chops until brown on both sides and thoroughly done. Remove to a platter for now.
Preheat oven to 375º. Stem, seed and cut pepper into halves lengthwise. Place cut side down on a baking pan and roast for about 20 minutes. Peel as much of the papery skin off as you can get off. Cut into ¼” strips and set aside.
In the skillet you seared the meat in, add the garlic, pepper, cilantro, salt, pepper and saute over medium heat for a few minutes. Add the chicken broth and reduce heat to medium-low. Add cream and simmer for 5 minutes. Replace chops on top and allow them to reheat on low fire. Serve with half the gravy dipped over each chop. ENJOY!
NUTRITIONAL INFO: Makes 2 adult servings, each contains:
552 cals, 39.3g fat, 5.4g carbs, 1.3g fiber, 4.1g NET CARBS, 41.7g protein, 239 mg sodium
Stuffed Focaccia
Posted on: June 13, 2020
I wanted something Italian tonight, but not pizza and not pasta. So I decided to try a stuffed focaccia. GOOD decision, as this came out VERY good!
variation, add a few sliced black olives, but I didn’t have any on hand.
Before Cutting
This recipe is suitable for Phase 2 Atkins, Keto diets, Primal folks if consumed only occasionally. This recipe is only suitable for Paleo if you use a plan suitable bread.
VARIATION: Add a few sliced black olives to the filling
INGREDIENTS:
1 lb. ground beef (or ½ beef and ½ Italian sausage removed from casings)
½ tsp. total Italian Spice blend
½ c. almond flour
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 white mild cheese (I used a combo of Monterey Jack & Mozzarella)
1 tsp. cider vinegar
1 T. heavy cream
1 T. water
1 tsp. yeast dissolved in another 1 T. warm water (optional, for flavor)
FILLING: 6 oz. sliced mozzarella cheese + 1/4 tsp. Italian Spice Blend
TIP: If you are not gluten-free, I find 1 T. oat fiber added improves this bread’s texture greatly. But remember, oat fiber is NOT 100% gluten-free.
DIRECTIONS: Preheat oven to 350º. Brown the beef in a skillet. Add half of the Italian Spice and a dash garlic powder if you like. Stir well, remove from heat and set aside.
Soften cream cheese in medium mixing bowl in microwave. Beat in the eggs, cream, water, vinegar, both cheeses and dissolved yeast (if using). Measure and add in all the dry ingredients and stir well with a rubber spatula. Line an 8 x 11 pan (I used metal) with parchment paper or silicone sheet. Spoon up around 1/2 of the batter onto the paper and spread to a thin layer with a fork. Batter will be about ¼” thick. Use 9 x 13 pan for thinner stuffed focaccia results.
Drain meat of any excess grease and spread evenly on bottom layer of batter. Place the sliced mozzarella cheese on next. Sprinkle with the rest of the Italian Spice blend. Dot with the remaining batter, spreading with a fork as best as you can, but it doesn’t have to be perfect coverage. As it will spread out a bit during baking. Pop into 350º oven and bake for about 20 minutes or until dry to the touch in the center and lightly browned. Cool 3-4 minutes and cut into 6 equal portions. Lift carefully with spatula, avoiding parchment on bottom and serve with a nice green salad on the side. Store leftovers covered in the pan or in a plastic bag in your refrigerator. Goes well with a green, tossed salad with a light vinaigrette dressing.
NUTRITIONAL INFO: Makes 6 large slices, each contains:
487 calories
37 g fat
5.61 g carbs, 2.43 g fiber, 3.18 g NET CARBS
36.3 g protein
558 mg sodium
Beef Stroganoff
Posted on: June 13, 2020
- In: Beef | MAIN DISHES
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Shown over Al Dente’s Carba-Nada egg fettucine noodles
This is how I usually put this famous dish together…..pretty simple, actually. Takes under an hour to prepare. We low-carbers can serve it over low-carb noodles (I can highly recommend Al Dente’s “Carba-Nada” fettucini noodles), shredded stir-fried cabbage or mashed cauliflower. I don’t care for it much on zucchini noodles, but you might like it that way. This recipe is suitable for Induction if served over the cauli-mash and the red wine is omitted.
INGREDIENTS:
1 lb. sirloin steak, trimmed & cut in thin strips
4 T. butter, unsalted
4 oz. onion, chopped
8 oz. mushrooms, sliced
1 c. beef broth (or deglaze the skillet with water)
¼ c. red wine (omit if still in Atkins Induction)
½ c. sour cream
xanthan gum or your favorite thickener
Low-carb noodles or veggie “noodles” of your choice
DIRECTIONS: In a large non-stick skillet or wok, brown the onion. Add meat strips and continue searing until nicely browned. Add mushrooms at this point. Saute for a few more minutes until they, too, are done. Lower heat to lowest setting. Add beef broth & red wine. Simmer 5-10 minutes to blend flavors. Cover with lid and simmer (or bake at 350º ) for 30 minutes or so. Check and stir occasionally during cooking. Slightly thicken with a very light dusting of xanthan gum or your favorite thickener, whisking continuously between additions. Right before serving, with fire off, remove lid and gently stir in sour cream. Lower heat and simmer just a few minutes. Do not let boil after adding sour cream or it can curdle and be visually off-putting. Serve over buttered stir-fried cabbage shreds, cooked zucchini noodles, Carba-Nada noodles or mashed/riced cauliflower.
NUTRITIONAL INFO: Please note the numbers below do not reflect the veggie or noodles you serve this on. The numbers below are for the meat sauce only.
Serves 4, with each serving containing:
344 calories
21.9 g fat
5.6 g carbs, 83 g fiber. 4.82 NET CARBS
28.8 g protein
313 mg. sodium
This dish goes together in 30 minutes and can be on the table in no time with a convection oven feature on your oven. Just marinate the chicken a half hour, cut the veggies up into your sheet pan and it cooks itself…….REALLY! My kind of meal, as my regular readers know. I’m such a lazy cook! This recipe is suitable for all phases of Atkins, Keto programs, Paleo and Primal Blueprint as well! You can make it as spicy as you like, increasing the Tandoori spice and curry powder, but I’ve kept this recipe fairly “tame” as that suits my palate.
INGREDIENTS:
2 large chicken thighs, bone-in
1 large chicken breast, cut into 3 portions (they’re so big nowadays)
2/3 c. sour cream (or yogurt)
1 tsp. each curry and tandoori powders
1/3 c. extra virgin olive oil
6 oz. sweet onion (I used yellow and red), cut into wedges
3 oz. red bell pepper, cut 1″ pieces
10 oz. eggplant, cut in large cubes (about 1-1½”)
1 very small head cauliflower (yield about 2½c. florets)
3 Roma tomatoes, cut into 4 wedges
1 tsp. minced ginger root
¼ c. cilantro chopped
Dash black pepper
¼ tsp. sea salt
2 tsp. my Garam Masala
DIRECTIONS: In a large mixing bowl, measure out the sour cream or yogurt. Add the tandoori and curry powders. Stir well to blend. Dip each piece of the chicken into the mixture, coating well on all surfaces. Place bowl in fridge for 30 minutes.
In the meantime, Preheat convection oven to 350º (375º for a regular oven). Place the EV Olive Oil into a large baking sheet pan. Cut the eggplant into 1-1½” cubes (I do not peel mine) and put it in the pan. Cut onions, separate the segments and add to the pan. Cut red bell pepper into 1″ pieces and add to the pan. Add the cauliflower pieces as well. Next add the ginger, Garam Masala spice, salt and pepper. With a spoon or rubber spatula, stir all so the vegetables get well-coated with the oil and spices. Add the tomato wedges last and toss once or twice, very gently. Lay the chicken pieces on top of the vegetable melange and sprinkle all with the chopped cilantro. Pop into a hot 350º convection oven (or 375º regular oven) and bake under convection for about 40 minutes; for about 1 hour in a regular oven, or until meat is properly done. Please check before time is up, as ovens, convection or not, can vary quite a bit. Remove and serve with your favorite low-carb flat bread (if you can fit it into your daily number limits).
NUTRITIONAL INFO: Makes 5 servings, each contains:
410.2 cals, 29.66g fat, 12.04g carbs, 3.96g fiber, 8.08g NET CARBS, 24.52g protein, 461g sodium
If you love Italian food, you are really going to LOVE this dish! So tasty! This casserole was created with leftover cooked chicken breast meat I had in the refrigerator and a small amount of cooked spaghetti sauce and some commercial no-sugar sauce I wanted to use up. I bought a beautiful eggplant yesterday and some mushrooms, so I created a quick Parmigiana casserole. You can just omit the ‘shrooms if you’re not a fan. This recipe is suitable for all phases of Atkins and Primal followers that eat occasional cheese. This meal would not be suitable for Paleo diners.
INGREDIENTS:
8 oz. cooked chicken meat, cut in bite size pieces
2 T. olive oil
6 oz. mushrooms, sliced
5 oz. eggplant, sliced 1/4″ thick (I do not peel)
¼ c. low-carb spaghetti sauce (I use Lucini with no added sugar)
3/4 c. homemade spaghetti sauce [or all homemade, or all Luccini]
6 oz. Mozzarella cheese, grated
½ c. grated Parmesan cheese
½ tsp. dried oregano (or 1 tsp. fresh, chopped)
¼ tsp. dried basil (or 1 tsp. fresh, chopped)
¼ tsp. dried rosemary (or ½ tsp. fresh, chopped)
DIRECTIONS: Preheat oven to 400º. Use a small amount of the oil to grease your casserole dish and a small baking sheet. Place eggplant on baking sheet and bake at 400º for about 15 minutes, turning once during this pre-cooking. Remove from oven and lower temperature to 350º.
In a non-stick skillet, saute the mushroom slices in the rest of the olive oil. Place eggplant in a single layer on the bottom of your greased casserole dish. Top with the shredded chicken meat. Spoon half the spaghetti sauce over the meat. Sprinkle on half the Parmesan and half the mozzarella cheese. Sprinkle with half the spices. Spoon on the remainder of the sauce. Sprinkle on the rest of the two cheeses and the last of the spices. Top with the sauteed mushroom and pop into your 350º oven for about 30-35 minutes or until cheese is melted and the casserole is hot hot in the center. Serve with your favorite salad or green vegetable and some garlic bread made with low-carb bread.
NUTRITIONAL INFO: Makes 4 servings, each contains:
427 calories, 26.1 g fat, 10.4 g carbs, 2.98 g fiber, 7.42 g NET CARBS, 38 g protein, 270 mg sodium
Cheesy “Hash Browns”
Posted on: June 4, 2020
Shown with sausage added
We’ve all tasted and love that well-known hash brown casserole. I certainly see no reason we low-carbing folks can’t still have it even though we can’t eat those real hash browns. The only changes needed here were substituting cauliflower for the potatoes and a low-carb mushroom soup for commercial soup, thus making it OK for Induction. This is also great with crumbled, cooked pork sausage on top! I keep a double batch of this soup made up in my freezer all the time, frozen in plastic drink cups in 1 cup amounts. It’s awfully convenient to just pop one out and defrost or put it right into the simmering pot. Here’s my recipe with necessary low-carb changes. This is Induction friendly, too! Sometimes I add 1 lb. browned pork sausage to this and turn it into a main dish (as shown above) No meat is calculated into the nutritional info below, however. This is such a large recipe I cook a half recipe unless I have company.
INGREDIENTS:
1 c. finely chopped green onion
1 c. (4oz) grated cheddar cheese
2 T. butter melted
1/4 tsp. pepper
1 head fresh cauliflower, cooked & chopped (or 3 10 oz. pkgs. frozen, thawed, drained, coarsely chopped)
1/2 c. sour cream
1 c. Dottie’s Mushroom Soup for Recipes
OPTIONAL GARNISH: sprinkle top with paprika before baking
DIRECTIONS: Thaw the frozen (or cook the fresh) cauliflower & drain well. Preheat oven to 350º. If adding sausage, brown it in a skillet. Mix first 7 ingredients in a bowl and stir in the sausage if using. Spray glass baking dish. Pour mixture into greased dish and bake at 350º for 30 minutes or until bubbly and “hash browns” are tender but not reduced to mush.
NUTRITIONAL INFO: Makes 9 1-cup servings, each has: (does not include sausage)
190 calories, 15.94 g fat, 7.36 g carbs, 2.78 g fiber, 4.58 NET CARBS, 6.28 g protein
Greek Chicken & Spinach
Posted on: June 4, 2020
This chicken I’ve made for many years, but tonight I got the idea to add bacon to this dish and well, we really liked that addition! This goes well with a Greek salad but I have served it with broccoli and sauteed leeks as well. I make my own Cavender’s Greek Seasoning, but you can use Cavender’s no-salt Seasoning if available. Otherwise, just black pepper, thyme and oregano. This recipe is Induction friendly.
This dish doesn’t freeze too well as the homemade mayo tends to separate upon freezing and reheating.
INGREDIENTS:
4 boneless, skinless chicken breasts
10 oz. pkg. frozen spinach
½ c. Feta cheese, crumbled and rinsed well with cold water in strainer.
2 oz. onion, chopped
¼ Parmesan cheese
pinch dill
1 c. total my homemade mayonnaise: https://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/
4 slices finely chopped bacon
½ tsp. my homemade Cavender’s Greek Seasoning
½ c. crushed plain pork rinds
DIRECTIONS: Preheat oven to 400º. Cut chicken breasts in half, making 8 pieces. Using 1/4 c. of the mayo, baste each piece of chicken on both sides and set aside. If using whole pieces of bone-in chicken, make several slits in the flesh with a knife first to speed up cooking time. In a medium bowl, stir spinach, Feta cheese, chopped onion, dill and Cavender’s seasoning. Add 3/4 c. of the mayo and stir well.
Pour spinach mixture into baking dish (no need to grease pan). Now place chicken pieces on top of the spinach mixture. Sprinkle pork rinds and Parmesan over the pieces of chicken. Place the finely chopped bacon over entire dish, being sure some gets on each piece of chicken. Place in 400º oven and bake for about 1 hour 15 minutes. For a faster-cooking dish that will be ready in only 45 minutes, pound chicken breasts with mallet before brushing with mayo. This dish is chock full of nutrients, including 168% of selenium, 129% vitamin B12, 110% riboflavin recommended daily requirements! And lots more other good stuff!
NUTRITIONAL INFO: Makes 4 servings of 2 pieces of chicken each. Each serving contains:
734 calories, 63.5 g fat, 5.25 g carbs, 2.75 g fiber, 2.40 g NET CARBS, 46.6 g protein, 655 mg. sodium
Indian Cashew Chicken Curry
Posted on: June 1, 2020
This curry recipe is quite unique in flavor from any others I’ve made. The fenugreek is what makes the difference. If you’re a curry fan, you will want to give this delicious recipe a try. I have had my jar of fenugreek for some time. I bought it for Iranian cuisine, which uses fenugreek often. I had this notion to try it in an Indian curry and WOW! Great decision! An added note: despite the pepper(s) in this, the final dish is NOT too spicy. As always, I don’t like food too spicy and you won’t find many on my blog that are. Something about cooking Indian recipes seems to tone down jalapeno and cayenne in the final dish. Not sure why, it just does. This recipe is suitable for Phase 2 of Atkins and beyond, and Keto diets as well. Omit cashews or use almonds for Atkins Induction folks.
INGREDIENTS:
2 T. coconut oil (or butter)
16 oz. chicken breast, boned, skin removed, cut into big chunks
4 oz. onion, sliced
1 jalapeno, seeded and slivered (will not be hot in the final dish)
2 cloves garlic, minced
1/2 tsp. black pepper (a key flavor in this recipe yet too too hot)
1/8 tsp. cayenne pepper (final dish was NOT hot)
1 tsp. fenugreek seed, ground
Dash salt
¼ tsp. my Garam Masala
Dash turmeric (1-2 shakes from a shaker)
3/4 c. heavy cream
½ c. chicken broth
2 oz. cashew nuts (raw or roasted is OK)
3 Roma tomatoes, cut in chunks
1/8 tsp. xanthan gum (optional, if you want it thicker)
Garnish with a sprig of cilantro if you like
DIRECTIONS: Melt coconut oil over high heat in a non-stick wok or skillet. Add chicken and saute to brown on all sides. Add onion and saute until it, too, begins to brown. Add slivered jalapeno and garlic. Add all spices, cream and chicken broth, nuts and tomatoes. Lower heat to LOW and simmer for about 10-15 minutes or until flavors have had a chance to meld. Serve alone or over steamed cauliflower rice. For those not low-carbing at your table, I would offer a bowl of steamed basmati rice.
NUTRITIONAL INFO: Makes 5 servings, each contains: (does not include cauli-rice or basmati rice)
353 cals, 19g fat, 9.40g carbs, 1.48g fiber, 8.92g NET CARBS, 34.4g protein, 457 mg sodium
- In: MAIN DISHES | Pork | PRIMAL-PALEO | SIDE DISHES | Vegetables
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This is essentially a creamed spinach dish, but with a very special cream indeed. I decided to not stir it altogether as that does not photograph so prettily. The flavor of this creamy spinach dish will blow you away. It’s sinfully rich and ever so good! So good, in fact, I lick every bit of the sauce off the spoon and food processor bowl. Seriously good eats.
Of course, you can always stir the sauce right into the spinach. It certainly ends up mixed on my plate while eating it. 🙂 To be quite honest, ANY meat, seared chicken breast strips, beef or pork meatballs or smoked sausage would be good alongside (or on top as shown) this extremely nutritious dish.
This recipe is Atkins Induction friendly, as well as being suitable for Keto diets, Primal and Paleo followers as well.
VARIATION: This makes a great side dish without meat. In fact, that is the first way I ate it when I created this creamy sauce.
INGREDIENTS:
5 oz. lean pork bulk sausage (I use homemade sausage but any low-carb sausage will do)
6 T. my Shawarma Homemade Mayonnaise
1 avocado
16 oz. bag of frozen, chopped spinach
Water to cover spinach
DIRECTIONS: Place spinach in large saucepan, cover with water and bring to boil and cook per package directions, about 5 minutes. When done, drain spinach in strainer pressing out excess water as best you can. Set aside while you make the rest of the dish.
While spinach is boiling, roll sausage into 6 small meatballs and brown in a non-stick skillet over medium-high heat, turning and rolling them frequently to brown all sides. Cook until fully done (about 10-15 minutes, turn off heat remove and drain meatballs on paper towels.
In a bowl of a food processor (or blender), process the avocado with the 6 T. homemade mayo until fairly smooth. You can also just mash it well with a fork, as it doesn’t have to be perfectly smooth. Add a few drops of lemon juice (to prevent darkening) and pulse.
Spoon the spinach into your serving dish, Add the thick, creamy mayonado sauce to the top as shown (or stir into the spinach if you prefer) and top with your cooked meatballs. ENJOY!
NUTRITIONAL INFO: Makes 3 servings, each contains:
468 cals, 48g fat, 12.03g carbs, 8.66g fiber, 3.37g NET CARBS, 15.2g protein, 453 mg sodium
Eggplant-Beef Lasagna
Posted on: March 22, 2020
- In: Beef | MAIN DISHES
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I’m defrosting spaghetti sauce for tonight, but since I have an eggplant I’m going to lose if I don’t use it ASAP, I think I’ll make us some lasagna tonight. This dish is real tasty if you’re an eggplant fan. It is Atkins Induction-friendly if you can fit the carbs into your day’s limits. 🙂 With all the cheese here, I do not recommend adding any salt to this dish. This is not a particularly large recipe, so if you want extra for leftovers, double the recipe. This recipe is not suitable until Atkins Phase 2 OWL (Ongoing Weight Loss). It is not suitable for Primal-Paleo due to the cheese.
INGREDIENTS:
10 oz. eggplant
1 T. olive oil
1 c. low-carb spaghetti sauce with meat (I use this recipe: https://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/)
4 oz. mozzarella cheese, grated
4 T. Parmesan cheese
1/3 c. ricotta cheese
4 fresh basil leaves, chopped (or ¼ tsp. dried)
DIRECTIONS: Preheat oven to 400º. Stem the eggplant and slice into ¼” slices. Oil sheet pan with olive oil and place each slice on sheet, coating both sides of them with oil as you go. Bake until eggplant is nearly done, turning once (takes about 8-10 minutes on a side. Remove from oven and lower heat to 350º. Layer half the eggplant slices on the bottom of a well oiled baking dish. Spoon half the spaghetti sauce over the top. Evenly spread all the ricotta cheese on next. Now sprinkle on half the mozzarella followed by 2 T. of the Parmesan. Spread the chopped basil on next. Now place the remaining slices of eggplant on top, reserving out one nice slice to decorate the top of the dish. Add the remaining sauce. Sprinkle on the remaining mozzarella and then the Parmesan cheese. Place the last slice of eggplant center dish and pop into 350º oven for around 30 minutes, until hot and bubbly. Garnish with colorful fresh basil leaves if desired.
NUTRITIONAL INFO: Makes 4 servings, each contains:
294.3 calories, 19.7 g fat, 11.13 g carbs, 3.65 g fiber, 7.48 g. NET CARBS, 19.2 g protein, 250 mg sodium
This delicious casserole came about from several little bits of this and that I had in the refrigerator. Despite that cobbled together fact, this was an amazingly good dinner! It’s also very nutritious with the kale added, which was actually an after thought. Thinking it might not be so photogenic, I decided to make my Savory Casserole Topping for it, which turned out to be a GOOD decision. It added another flavor layer to the dish. This recipe is suitable once you get to phase 2 of Atkins. Omit the topping and you Induction folks can enjoy this as well. This recipe is not suited for Primal or Paleo followers due to the dairy in it.
INGREDIENTS:
½ medium head cauliflower, stemmed and chopped to 3/4-1″ pieces (about 2½ cups)
2 T. coconut oil
3 oz. onion, chopped
2 large carrots, sliced or chopped
1 c. my low-carb Condensed Cream of Chicken Soup
2 T. cream cheese
3/4 c. heavy (whipping) cream
2 c. cooked turkey (or chicken), chopped
3 oz. Smoked Gouda cheese, shredded
Dash black pepper
1 leaf raw kale, stemmed, chopped fine (about 3/4 c. loose-pack)
½ recipe of my Savory Casserole Topping
DIRECTIONS: Make the casserole topping per that recipe’s instructions (click blue link above). Set aside. Preheat oven to 350º.
In a medium saucepan, cover cauliflower with water and boil only until half tender. While it is cooking, heat oil over high heat in non-stick large skillet (I use a non-stick wok), add onion, carrot and saute until half-tender also. Lower heat to medium, add cream cheese and heat until melted. Lower heat to lowest setting and add the soup, cream, half the shredded Gouda, the pepper and turkey meat. Stir lightly to mix well. Drain water off cauliflower when half tender and add to the skillet mixture. Stir again. Add the raw, chopped kale and stir one last time. Sprinkle remaining Gouda over the top and then add half the recipe of crumble topping evenly over the top. Reserve remaining topping for future use. Cover pan with foil and bake at 350ºfor 20 minutes. Remove foil and bake 20 minutes longer or until topping is golden brown.
NUTRITIONAL INFO: Makes 8 servings, each contains:
390 cals, 31g fat, 8.73g carbs, 2.55g fiber, 6.18 g NET CARBS, 17g protein, 539 mg sodium
Indonesian Beef Soto
Posted on: March 12, 2020
- In: Beef | PRIMAL-PALEO | Soups & Stews
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Our best friends of some of 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices. Though he is as American as apple pie, she is American-born Indonesian and often cooks Indonesian foods. This dish came about from my exposure eating dinner with them and my reading of a number of Beef Soto recipes in cookbooks. I combined a mixture of spices traditional to the dish, and then added some veggies I thought would also be good in it. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked. This dish would also be good made with cooked lamb or venison. What a hearty, rib-sticking meal this was! You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with leftover meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot. This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-lowcarbers, of course). This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well. 🙂
INGREDIENTS:
2 T. palm oil (or coconut oil)
3 oz. onion, chopped
1 clove garlic, minced
1 shallot, chopped fine
10 oz. lean, cooked beef (or lamb), cubed large
8 oz. summer squash, cut up large (calaba, zucchini, or yellow)
12 cherry tomatoes
1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely
Guajillo Chiles
½ tsp. ground cinnamon (or 1″ stick if you prefer)
1 tsp. Thai red curry paste
Dash of chipotle chile powder (or ½ canned chipotle chile, seeded and mashed)
1 thin slice ginger, minced
½ tsp. galangal powder (optional)
½ tsp. turmeric
around 2 c. beef stock (or water) (enough to cover meat)
DIRECTIONS: In a large soup pot, heat the palm oil. Brown the onion until it begins to caramelize. Add shallot and continue to saute until shallot begins to “toast” a bit. Add garlic and cubed meat and saute a few minutes longer. Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste. Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started. This will allow the spices to mingle with meat and the meat to get tender. Add cubed squash and continue to simmer until squash is done. Add tomatoes and cook just until tomatoes have softened up a bit, but have not fallen apart. Thickening is optional, but you can if so desired. I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.
NUTRITIONAL INFO: Makes 3 large servings, each contains:
309 calories
19.8 g fat
9.23 g carbs, 2.23 g fiber, 7 g NET CARBS
24.2 g protein
627 mg potassium
193 mg sodium
Montreal Baked Chicken
Posted on: March 1, 2020
This Atkins Induction friendly recipe is super easy…..super good! It has been one of the most popular posts on my blog. Since I’m making it for dinner tonight, I thought I post it again for those who may have somehow missed this flavor delight. The secret to the crisp skin is to bake at high heat to start, then lower. This recipe is Induction friendly and I’m proud to say it also appears in Jennifer Eloff’s Low Carbing Among Friends, Volume 2. Order any of these cookbooks (set pricing available) from Amazon or our direct order site: http://amongfriends.us/order.php
VARIATION: A pinch of garlic powder and 1-2 T. Parmesan added to this is very good!
INGREDIENTS:
1 whole chicken cut up (I pull out the back, neck and fat to make chicken stock)
1 recipe my Montreal BBQ Sauce
DIRECTIONS: Cut up the chicken (I cut breasts in half, remove back, making 10 pieces) and place pieces in a zipper plastic gallon bag. Mix up the marinade and add to bag. Manipulate well with your hands and place in refrigerator for 1 hour. When ready to cook Preheat oven to 475º. Place pieces of chicken on metal baking pan large enough the pieces don’t overlap, for best browning. Bake for 30 minutes. Remove and baste with juices in the pan. Lower heat to 350º and continue baking for 20-30 minutes longer. Time will vary due to size of chicken pieces and of course, ovens will vary.
NUTRITIONAL INFO: Makes 10 meaty pieces or 5 servings. It would be impossible for me to calculate the exact figures for a serving because that depends upon the pieces of chicken eaten. But to give you a rough idea, each 2-piece serving will have somewhere in the neighborhood of 393 calories, 28 g fat, .26 g carbs, .1 g fiber, .16 g net carbs, 33.12 g protein, 642 mg sodium. Basically, take the nutritional info for the particular piece of chicken and add in the nutritional info for 1T. of the sauce (.16 net carbs) shown on that recipe.
Asian Pork Riblets
Posted on: February 28, 2020
- In: MAIN DISHES | Others Snacks | Pork | SNACKS
- Leave a Comment
If you love those ribs on a classic Chinese Pu-Pu Platter you will want to give these a try. They are not too sweet but have that sweet edge and Asian spices to make them a nice addition to your next stir-fry dinner! Or have them as snacks or appetizers. These are suitable once you get past the first 2 week Induction Phase of Atkins and are OK for most Keto diets if the will fit into your daily macro limits.
INGREDIENTS:
1½ lb. pork spareribs (I used the point end of a rack with little bone)
10 drops liquid smoke
2 cloves garlic, minced
1 tsp. ginger root, peeled & minced
2 T. low sodium soy sauce
1/8 tsp. coarse black pepper
1 tsp. rice wine vinegar
1/8 tsp. dry mustard
1 T. molasses
1 T. my homemade Hoisin Sauce
¼-½ tsp. Sriracha sauce
1 T. dry sherry (or dry white wine which helps tenderize meat)
2 T. tap water
DIRECTIONS: Cut ribs along bones. If using the point end of a rack of ribs, that is almost totally boneless, cut any wider strips of boneless meat into strips about 3/4″ wide, or roughly the size of the bon-in ribs. Set them aside for a few minutes. In a large mixing bowl, measures out all other ingredients. Stir to blend well. Add meat and toss well to coat. Cover and chill for 1-2 hours. When ready to cook, preheat oven to 400º. Line a baking sheet with foil and place marinated meat strips onto pan making sure they are not touching. With a brush baste lightly with marinade. When oven is hot, place in oven and cook for about 20 minutes. Turn and baste the other side of the meat pieces and cook another 15-20 minutes. When browned nicely on both sides, remove meat to a platter and serve with whatever other Asian fare you like or enjoy these as an appetizer. Be forewarned this is finger food and they are a little sticky & messy to eat, so have plenty of napkins on hand. 🙂
NUTRITIONAL INFO: Makes 4 servings, each contains:
515 cals, 40g fat, 6.17g carbs, 0.27g fiber, 5.9g NET CARBS, 29.7g protein, 428mg sodium
- In: Beef | MAIN DISHES
- 2 Comments
A long time favorite of my parents when they were living. I was pretty fond of it myself! We hadn’t had it in ages so I fixed it for dinner tonight with the small chuck I defrosted. Yum! I forget how good this French stewed beef dish with burgundy wine and mushrooms is! This evening I used a fairly small piece of chuck roast, only 2#, but it made enough dinner for 4 very ample servings. We consumed two and I froze the remainder for another meal! This dish is not suitable for Atkins induction or Keto dieters in the first 2-3 weeks because of the wine. But once you’ve been on plan for awhile you can enjoy this delightful, rich, hearty dish from the Burgundy region of France.
INGREDIENTS:
2 lb. beef chuck, cut in 1½” cubes, trimmed of all fat and gristle
3 T. coconut or extra light olive oil
¼ c. Einkorn flour (or Carbquik bake mix, to reduce carbs)
2 large carrots, peeled, cut in ½” slices
4 oz. yellow onion, cut in wedges (1″ whole onions are traditional)
¼ tsp. dried thyme leaves, crushed (or 1 tsp. fresh, chopped)
2 large cloves garlic, minced (or 3 small)
½ c. Burgundy wine (or other full-bodied red wine)
¼ t.. sea salt
¼ t. coarse black pepper
10 large button mushrooms (8 oz.)
½ c. rich beef broth or bone broth
Water to cover pot contents
Thickener of your choice (I used a light dusting of xanthan gum)
DIRECTIONS: Cut beef into 1½” cubes. Trim all visible fat and gristle off that you can. Using a large stew/soup pot, heat up the 3T. oil on high heat. While it is heating, Place the meat into a bag with the flour, salt and pepper. Shake well to coat. Place pieces of meat into hot oil and brown the bottom surfaces. When really browned, turn the pieces and brown the other side. Add 1-2 c. tap water to slow the cooking. Next add wine and all remaining ingredients listed. End with enough more water to cover all solid ingredients, about 1/2″ past, actually. Allow to come to a boil on high heat. When it is bubbling lower to lowest heat setting and simmer for about 2 hours. Cover only if too much water is evaporating and contents are not well-covered. Stir about every 15-20 minutes. When all is tender and veggies are not too overdone, thicken liquid with your preferred thickener. Serve at once.
NUTRITIONAL INFO: Makes 4 large servings, each contains:
462 cals, 19.1g fat, 16.3g carbs, 3.3g fiber, 13g NET CARBS, 138 mg sodium (to reduce carbs, eat a smaller portion than 1/4 of the batch)
Chicken Fajitas
Posted on: February 26, 2020
We usually do our fajitas (chicken or beef) on the grill, but it was kind of cold out this evening and I decided not to ask my husband to light a charcoal fire for this small meal and stand out in the cold cooking these. Just did them in my searing skillet inside. But they came out fantastic. I didn’t measure my spices, but estimated 1 tsp. of each one. This recipe is not suitable until you get past the first 2-wk. Phase 1 Induction of Atkins.
INGREDIENTS:
6 low-carb whole-wheat tortillas (I use Carb Sense from HEB)
2 large chicken breasts, deboned and skinned
3 T. total extra light olive oil or coconut oil
1 tsp. quality chipotle chile powder
1 tsp. smoked Spanish paprika
1 tsp. garlic powder
1 tsp. onion powder
3 oz. slivered onion
Optional: If you like it, some chopped cilantro (about 1/4 c)
DIRECTIONS: A couple hours before your meal, skin and debone the chicken breasts. Boil the bones and skin to chop up for your pet and freeze the broth for soup making and recipes downstream. Cut the chicken into long strips no more than 5/8″ wide. Set meat aside a few minutes.
In a gallon ziploc bag (or bowl) mix the oil and spices, stirring well. Add the chicken pieces and toss with a spoon (or manipulate the bag with your fingers to coat the meat well. Zip up the bar (or cover bowl with plastic wrap) and place in fridge to marinate a couple hours.
When ready to cook, warm your tortillas on defrost in the microwave for 3 minutes (or in regular oven in a covered baking dish). While those are warming, sliver the onion and have ready by stovetop. Heat a non-stick large pan or seasoned cast iron skillet over high heat. Lightly oil pan with remaining 1 T. olive oil and add the meat, sauteing until browned on first side of pieces. Turn or stir meat to brown other surfaces of meat. When nearly done, add the onion and saute with the chicken until the onions begin to turn brown and caramelize.
Remove to table for serving with the warmed tortillas and optional cilantro. To serve, dip some meat and onions onto a flour tortilla. Add cilantro if you like it. I served these with a tasty guacamole salad. Truth be told, I actually put the guacamole inside my fajita roll before rolling and ate it altogether! Yummy!
NUTRITIONAL INFO: Makes 6 fajita rolls, each will contain:
168.33 cals, 10.03g fat, 14.26g carbs, 10.48g fiber, 3.78g NET CARBS, 14.4g protein, 430 mg sodium
- In: MAIN DISHES | Seafood
- 2 Comments
The delicious smoke taste on this Steelhead Trout was just amazing! I get this fish at my local Sam’s Club and just love that they are milder than regular salmon. The buttery chipotle-lime sauce was so good on it! The flavor profile was just sublime. This recipe goes together in just 15 minutes or so once your charcoal fire is ready. This is one of the healthiest dinners you can have since this salmon-family fish is also very rich in Omega-3 oil.
INGREDIENTS:
2# Steelhead Trout filet (use salmon if you can’t get the trout)
4 T. butter, unsalted
2 cloves garlic, minced
1/3 c. parsley, chopped
1 chipotle pepper (canned in adobo sauce), seeded and mashed
1 T. the adobo sauce from the can
Juice of 1 lime (about 1 T.)
DIRECTIONS: In a small saucepan melt the butter over medium heat. Mince the garlic and add. Add all remaining ingredients and simmer 3-4 minutes. Remove from heat. Prepare charcoal fire. With a paper towel, lightly oil te grill grate surface to help prevent sticking. Using a basting brush, baste the flesh side of the filet. When coals are white hot ready, place basted flesh side of the filet down on the oiled grill right over the coals. Cook about 5 minutes. Baste the skin side now. With extra long spatulas, gently turn the fish over to grill the skin side next. Basting the flesh side again. Cook 5 minutes on this side as well. Remove to service platter, serving the extra butter sauce at the table for each diner to brush on their serving of fish. I served this with a cauliflower-broccoli cheesy gratin but it would be equally good with a lovely Greek Salad.
NUTRITIONAL INFO: After cooking shrinkage this makes 4 6-7-oz servings. Each contains:
433 cals, 25.7g fat, 2.62g carbs, 0.79g fiber, 1.83g NET CARBS, 46.7g protein, 220 mg sodium
Classic Shrimp Scampi
Posted on: February 19, 2020
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 is how easy it is to make. Traditionally served over white rice, as a low-carber, I decided to spoon mine over a batch of my Foolproof Mashed Cauliflower. It was quite good actually. 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. Occasionally I like to add a splash of 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. 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 here.
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
Chicken in Sofrito Cream
Posted on: February 15, 2020
This was absolutely delicious and so incredibly quick 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 my chicken was seared, this took all of about 8-10 minutes to simmer 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 calories
46.3 g fat
2.6 g carbs, 0.3 g fiber, 2.3 g NET CARBS
37.4 g protein
470 mg sodium
Mmm, mmm, mmm. This colorful dish was just as tasty as it looks! And super, duper fast to get on the table for your hungry family!! Just creamy enough without being too “heavy”. My husband specifically asked for something light tonight since we went out for steak last night, had oysters and the whole shebang. 🙂 He said I accomplished that goal of “light” with this wonderful new dish. This is elegant-looking when served and most worthy of company fare. It is suitable for all phases of Atkins, Keto diets, Primal folks who eat dairy, and Paleo followers provided you use coconut milk instead of the cream.
INGREDIENTS:
2 6-oz. zucchini (two 6″), cut into zucchini noodles or ribbons
2 boneless, skinless chicken breasts around 11-12 oz. each
2 T. total olive oil
4 T. total butter (or ghee)
1 link Italian sausage, casing removed & cut into chunks
2 oz. onion, chopped
2 cloves garlic, minced
½ c. parsley, chopped (reserve 1T. for garnish)
8 cherry tomatoes, halved (or more if you like)
Several shakes coarse black pepper
Dash salt
½ c. heavy cream
DIRECTIONS: Place a non-stick skillet or wok on your burner. Add 1 T. oil and coat entire pan surface. Cut zoodles with a noodling tool, julienne peeler or ribbons using a vegetable peeler. Slow saute over medium heat until they are no longer opaque and just barely beginning to soften. Remove, dip out nicely onto a serving platter and keep in warming oven while you make the sauce.
Cut each chicken breast laterally into 2 thinner filets, cover with plastic wrap and pound with the flat side of a meat tenderizer or wooden kitchen mallet. I don’t pound them too thin, however.
Wipe skillet out with paper towel if any zoodles are hanging on for dear life. 🙂 Add the other tablespoon of olive oil, 1 T. of the butter and heat over high heat. Sear the chicken breasts on both sides until golden and remove to a temporary plate. Add remaining 3 T. butter, sausage, garlic and onion. Saute until onion is tender and sausage is no longer pink and begins to brown. Add parsley and tomatoes next. Saute 1 minute and tomatoes barely begin to soften. Finally, add cream, salt and pepper. Simmer just a couple minutes until cream thickens up for you.
Remove platter with your zoodles from warming oven. Place chicken filets across the top. Spoon the creamy sausage sauce on top and garnish with that reserved tablespoon parsley. Serve at once.
NUTRITIONAL INFO: Makes 4 servings, each contains:
531 cals, 39g fat, 7.8g carbs, 1.8g fiber, 7g NET CARBS, 38g protein, 703 mg sodium
Indian Samosas
Posted on: February 9, 2020
- In: Beef | Others Snacks | SIDE DISHES | SNACKS
- 2 Comments
I made Indian food for dinner tonight, which consisted of my Indian Creamed Spinach (Saag Paneer), Indian Baked Chicken (done in my air fryer) and I tried my hand at samosas. My husband just loves samosas, so I put my thinking hat on. Thought I could use my Mozzy Dough as it’s pretty flexible to be manipulated. For the filling, my Kheema Matar meat mixture would do nicely. They came out wonderful! I used a little of my Sofrito and chopped mint mixed with a bit of olive oil to dip them into. They are traditionally dipped into a tamarind sauce. I have tamarind but haven’t picked a recipe for that sauce yet and was not wanting to bother tonight anyway. Here is a link to a Youtube video on how to make a tamarind dipping sauce. But samosas to me, are truly good with no dipping sauce. I think next time I’ll just make 6 samosas to see if that affords me enough dough for each one to make them in the traditional triangular shape. Don’t know until you try. 🙂
INGREDIENTS:
1 recipe my Mozzy Dough
1 recipe my ground meat Kheema Matar
DIRECTIONS: Make the Kheema Matar meat mixture by that recipe’s instructions and set by your work area. Make the dough by that recipe’s instructions. After final kneading, roll into a log and divide into 12 equal parts. For easier construction, you may prefer to make just 6 larger samosas. But I wanted small ones tonight as I’m eating a lot less these days.
Roll each of the 12 (or 6) portions of dough into a ball and set on a silicone sheet or plastic wrap. Press the dough into a 4″ round with your fingers and the but of your palm. Fill each round of dough with 2 T. meat filling and press it firmly into a mound. Gently lift opposite sides up over the filling (all four) and to the center to cover the meat completely, pinching the dough at the top to seal well. If dough tears, dump the meat back into the skillet, roll and press the round of dough out again and refill. Heck, the dough is a little delicate. Even I had to redo one myself. Place the samosas onto a parchment-lined baking sheet. Continue until all 12 (or 6) samosas are made. Preheat oven to 350º and pop pan into oven. Bake for about 15 minutes until just browning on the tops. Remove and serve as a snack, appetizer or with a full Indian meal as a first course. If you want a little dipping sauce, mix 2 T. of my Sofrito (and 2 T.fresh mint, if you have some) in 2 T. olive oil.
NUTRITIONAL INFO: Makes 12 small or 6 large samosas. A serving consists of 1 large or two small samosas and will contain: Does not include any dipping sauce.
258 cals, 23.8g fat, 13.8g carbs, 7.7g fiber, 6.1 NET CARBS, 27.1g protein, 808 mg sodium (mostly from the cheese in the dough)
Hot and Sour Soup
Posted on: February 8, 2020
- In: MAIN DISHES | Pork | Soups & Stews
- Leave a Comment
This soup I made for our lunch today came out so good! It reminds me so much of Hot and Sour soup served in Chinese restaurants, all but the tofu. I try to avoid soy as much as possible and used bean sprouts in place of tofu, but if you consume it, add about 1 c. small french-fry strips to the pot for a more authentic soup. This recipe is suitable for Atkins, ketogenic diets, Primal and Paleo as well.
INGREDIENTS:
5-6 oz. piece of pork loin, trimmed of all fat, slivered thin
1 T. olive oil
4 c. pork or chicken broth (I use homemade)
1½ c. bean sprouts, fresh (or canned, drained)
1 large green onion, chopped
1 bok choy leaf (green part only), or 1 leaf kale, chopped
4 oz. red bell pepper, sliced (not authentic, but very good)
¼ c. dried sliced shitake mushrooms (equivalent of 2 mushrooms)
½ c. dried clour ear fungi/mushrooms
sesame oil (my bottle says toasted)
¼ c. rice wine vinegar (no substitutions)
½ Tamari or soy sauce
2 cloves garlic, minced
1 tsp. Sambal Oelek chili sauce (more if you like real spicy)
1 c. water (as needed)
½ tsp. xanthan gum to slightly thicken
Dash toasted sesame seeds
VARIATIONS: Add 1 c. chopped tofu (french-fry shape). You can also sub in slivered canned bamboo shoots for the bean sprouts for a different look but taste won’t be greatly changed with that sub.
DIRECTIONS: Brown slivered pork in the tablespoon of olive oil in the bottom of a 4 qt. saucepan. Add all remaining ingredients but the last 3 (water, xanthan gum & toasted seeds). Bring to a boil over high heat, then lower heat and simmer just until red pepper is starting to soften (but is not mushy, limp), or about 5-6 minutes. Bok choy (or kale) will be done by then. Taste broth. If too salty for you add the water slowly until to your desired salty level.
I use a salt shaker for my xanthan gum. Lightly dust it over surface and stir in. Simmer a couple minutes to let it take action. Repeat until soup is thick enough (or until all used). This should be enough thickener even if you add the cup of extra water. Add sesame seeds and stir or you can serve them with the soup at table, letting diners sprinkle seeds on their own.
NUTRITIONAL INFO: Makes 4 servings, each contains:
251 cals, 18g fat, 9.87g carbs, 4.85g fiber, 5.02g NET CARBS, 18.5g protein, 1207 mg sodium (Use low sodium soy sauce to reduce, but I was out of it.)
These were some small 4-oz. pieces of pork loin I took out of the freezer tonight and I wanted to try my latest spice creation on them. I chose to do these in my air fryer, but am sure they would be even better done on the charcoal grill. Tomorrow is another day :). Man, were these ever tasty! Much better than the jerked chicken I had one time in a little cafe here in town (that has since folded, maybe that’s why). I see much many Jamaican Jerk meats in my future with my toned-down version of Jamaican Spice. This recipe, with the typical brown sugar eliminated from my version of the spice, should be suitable on any eating program, ketogenic or otherwise.
INGREDIENTS:
4 4-oz. pieces boneless pork loin
¼ c. light olive oil
2 T. my Homemade Jamaican Jerk Seasoning Blend
1 oz. onion, minced fine (I used red onion)
DIRECTIONS: Pour the olive oil into a marinating dish. Add the spice blend and minced onion to the dish. Stir. Dip each “chop” into the mixture, using it all up, trying to get the minced onion evenly onto all sides of the meat. Cover and marinate for 1 hour in the refrigerator.
To air-fry, preheat your fryer to 375º for 3 minutes. Open and place meat in the basket so they do not touch. Cook at 375º for about 12 minutes. Turn and if any left in the marinating pan, brush any marinade remainders onto the exposed side. Raise fryer to 400º and cook for another 3-4 minutes. As fryers vary, check before time is up to be sure yours doesn’t cook hotter than mine. If charcoal grilling, have your coals very hot and place meat on the grate and grill for about 15 minutes on each side or until thoroughly done but not dried out.
NUTRITIONAL INFO: Makes 2 adult servings (shrink to about 3.2 oz. cooked ad they are so lean to begin with). Two chops contain:
578 cals, 40g fat, 6.9g carbs, 1g fiber, 5.9g NET CARBS, 49.1g protein, 204 mg sodium
I keep seeing recipes on air fryer Facebook groups that use baking powder to coat chicken for frying. Well, I’m here to tell you that flat WORKS! You will simply be amazed! I can’t convey how crisp this chicken came out. My husband said I could “do this one again and SOON!” I want to caution people who must restrict potassium this techniques is not for you, as 4 tsp. baking powder has 2020 mg potassium. You could substitute 1/4 c. almond, coconut, low-carb bake mix or Parmesan cheese instead of the baking powder if you are potassium shy. Might not come out quite as crisp, but doable. The sauce I made for this is one I’ve used in many of my recipes, as I find Puerto Rican Sofrito to be almost addictive it is so delicious! This dinner tonight, served with steamed cauliflower and fresh green beans, was a big hit with my husband!
Added note: Please don’t think MORE is better when it comes to this coating. This isn’t like flour coatings, where more may be better. With the baking powder coating, MORE is NOT BETTER! Too much baking powder will taste sharp, almost bitter. Been there.
INGREDIENTS FOR THE CHICKEN:
2 medium chicken breasts, skin left on
4 tsp. baking powder (I use aluminum free)
¼ tsp. each onion and garlic
¼ tsp. sea salt
1/8 tsp. coarse black pepper
INGREDIENTS FOR THE SAUCE:
2 T. butter, unsalted
1 T. my Sofrito Sauce
1 Roma tomato, chopped
Dash each salt and pepper
½ c. heavy cream
½ c. water
(thickener of choice if you feel a need)
DIRECTIONS: De-bone the chicken breasts (I buy with the rib frame so I can boil the bones for broth and any bits of meat for my dog). If your chicken breasts are quite large, often these days, slice them laterally and splay them out for more even cooking. Measure and stir the baking powder and spices on a paper plate and coat the chicken pieces well on all surfaces. Set aside for a few minutes. Preheat your air fryer. Place breasts into basket skin-side down on piece of parchment paper lining, as mine tended to want to stick to my basket. Set fryer to 375º and cook 18 minutes skin-side down. Open fryer, turn and cook skin-side up another 18 minutes. Check them at 15 minutes both sides if your chicken breasts are small…….also air fryers can vary.
While they are cooking, melt the butter in a medium skillet. Add the Sofrito Sauce and simmer on low heat for 2 minutes. Add chopped tomato and simmer 3-4 minutes to break them down a bit. Finally add cream and water and simmer 3-4 more minutes, allowing to reduce and slightly thicken. If not thick enough for you preference, add a light dusting of your favorite thickener, stir and simmer 1-2 more minutes. Serve with sauce spooned over each breast.
NUTRITIONAL INFO: Makes 2 servings, each contains:
736 cals, 51.5g fat, 9.1g carbs, 1.9g fiber, 7.2g NET CARBS, 60g protein, 1180 mg sodium, 1010 mg potassium
Buttery Sriracha Pot Roast
Posted on: February 1, 2020
- In: Beef
- Leave a Comment
The pan juices this roast make, melded with the butter, Sriracha sauce and caramelized onion are so sweet and tasty I spoon it out onto my meat. I make sure to not use much Ranch seasoning so as not to drown out the magic of the other flavors. Man, is this roast ever good! If you’re a pot roast fan, this one is definitely worth a try. I’ll bet you add it to your regular rotation roast recipes. It’s THAT good! It’s incredibly simple, too. For those that shy away from spicy foods, there was a bit of tingle on my tongue, but this was not very hot with Sriracha really. It wasn’t too hot for me, and I don’t like my food very spicy when push comes to shove. 🙂 This recipe is suitable for all phases of Atkins and Keto diets.
INGREDIENTS:
2¼ lb. beef chuck roast (this was a very small roast)
½ pkg. Ranch Buttermilk dressing powder
3 oz. onion, sliced pretty thin
2 tsp. Sriracha sauce
4 T. unsalted butter, cut into smaller bits
DIRECTIONS: Preheat oven to 350º. Place meat in suitable pan. I used a 9×9 square metal pan. Sprinkle the Ranch powder over the top surface of the meat. Next top with the sliced onions. Now invert Sriracha bottle and in a zig zag motion like they do chocolate sauce over desserts in the fancy restaurants, zig-zag about 2 tsp. Sriracha sauce over the onion layer. Next dot with small pieces of the butter to evenly cover. Top with a good sprinkling of black pepper. Pop into oven without a cover and bake for about 2 hours. Chuck takes longer to get tender. There is a fair amount of shrinkage, so you’ll only end up with about 2 lbs. cooked meat which will serve 4 people nicely, perhaps even 5. I’m calculating for 4 adult servings. Cut meat into thick slices and serve with pan juices (that’s the best part!). No need to thicken the pan juices.
NUTRITIONAL INFO: Serves 4 adults, each generous serving contains:
397 cals, 19g fat, 2.9g carbs, 0.2g fiber, 2.7g NET CARBS, 50.7g protein, 432 mg sodium
Southwest Ham-n-Cheese Squash
Posted on: January 31, 2020
Once again, the Queen of Leftovers creates a surprisingly delicious dish with a bit of “this and that” she has been staring at the last few days in the fridge. One small piece of thick ham steak, half a spaghetti squash and an avocado getting way too ripe on my kitchen counter. Just sounded like a Mexican meal in the making to me! This creation sort of reminds me of Ham-Mac-and-Cheese. But the generous handful of cilantro really takes it to a different flavor level. For those that don’t like cilantro, just leave it out and sub in a little chili powder. This dish will be nearly as good without it, I’m sure.
The Mexican Poinsettia stuck onto my guacamole was an afterthought, but I thought it came out very pretty! I quartered 2 San Marzano tomatoes and 1 thin slice of jalapeno pepper for my flower. This recipe is suitable for all phases of Atkins and other Ketogenic diets, but is not suitable for Primal-Paleo.
INGREDIENTS:
1/2 of a medium, 7-8″ long spaghetti squash (about 1¾ c. threads)
2 tsp. bacon grease
2 oz. onion, chopped (I used red onion)
4 oz. chopped ham
¼ c. red bell pepper, chopped
½ c. chopped cilantro
2 oz. American Deluxe or cheddar cheese, shredded
2 oz. Monterrey Jack Cheese (2 slices)
VARIATION: Use bacon in place of the ham.
DIRECTIONS: Preheat oven to 350º. Place the half squash cut-side down in a dish with ½” water and microwave on HI for 13 minutes. Fork the threads into a bowl and save the shell to stuff. While it is cooking, Melt the bacon grease in a skillet and saute the onion until tender. Add the ham and bell pepper and saute until they are done/tender respectively. Turn off fire and stir in the cilantro. Add half the ham mixture to the bowl of squash and stir well. Add the American or cheddar cheese shreds and stir again. Spoon into the squash shell. Top with the 2 slices of Jack cheese any way you want to arrange/cut and place it. Top with the remainder of the ham mixture and pop into the 3350º oven just long enough to melt the Jack cheese, or about 15 minutes. Remove and scoop half the squash contents onto each plate and serve with guacamole or a green salad.
NUTRITIONAL INFO: Makes 2 servings, each contains:
399 calories, 26.5 g fat, 14.45 g carbs, 2.65 g fiber, 11.80 g NET CARBS, 26 g protein, 1600 mg sodium (soak ham in water for 1 hour before frying to lower sodium)
Char Siu (Chinese BBQ Pork)
Posted on: January 31, 2020
- In: MAIN DISHES | Pork
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My husband raved about our Char Siu tonight! Throughout the meal he just wolfed it down saying “Yes!” over and over again, ending the meal with “You can make those again any time!”. LOL I have to admit, it did come out pretty darn tasty. I had thawed 4 small pieces of lean pork loin, but when I decided to do an Asian grilled dinner, I thawed two more pieces so there would definitely be some leftover. The marinade I came up with basically has all the usual things I like to put in my Chinese stir-fries. I wanted a sweet edge, so other than the plum flavor in the hoisin sauce, all I had on hand was canned pineapple juice or fresh-squeezed orange juice. But after seeing the carb count for both, I decided to go another route for the sweet factor needed: diet orange drink and maple extract. If you use the actual fruit juice, know your carbs will go up to around 8.5 net carbs per serving with the orange juice and around 10 net carbs with pineapple juice.
The vegetable combination in the side stir-fry was stellar with this delicious smoked meat. If you don’t own a grill, you CAN bake this meat on a metal sheet pan in a 400º oven for about 30 minutes, but we don’t think kebabs of any sort are as tasty cooked inside. 🙂
MEAT: 1½ lb. boneless pork loin (leave bit of fat on edges), cut 3/4″ strips
VARIATION: Substitute strips of chicken meat for the pork
MARINADE INGREDIENTS:
3 cloves garlic, minced
1½ tsp. fresh ginger root, peeled and minced
2 T. my Homemade Hoisin Sauce
3 T. soy sauce (I use low-sodium)
1 T. rice wine vinegar
2 T. toasted sesame oil
2 T. dry sherry (or white wine)
¼ c. diet orange soda (Zevia® brand with stevia) (or squeezed from orange)
½ tsp. maple extract
¼ tsp. each black and cayenne peppers
VEGGIE STIR-FRY SIDE:
3 T. light olive oil
2 oz. onion, sliced
3 oz. red bell pepper, diced to 3/4″
2 c. bok choy (2 stalks)
Remainders of meat marinade
DIRECTIONS: Cut boneless pork loin into 3/4″ strips and set aside. Measure up all marinade ingredients into medium mixing bowl. Stir well and add pork. Stir, cover and refrigerate for at least 6 hours. Stir contents every 2 hours to be sure all meat is getting a good soaking in the marinade flavors. Also soak your wood skewers in water (to prevent catching fire during cooking) while your meat is marinating.
When ready to prepare meal, set meat out on counter to come to nearly room temperature. While meat is sitting, cut up the onion, red bell pepper and have ready by the stove. Next cut leaves off the bok choy stems and cut or tear them into large pieces. Cut the white bok choy stems separately into ½” slices. Have all veggies at the ready by the stove.
Now go over and skewer the pork as evenly as possible onto your skewers (I do mine like a “Z” or snake, piercing meat 2-3 times for stability during grilling). I put 2 long strips on each skewer (3 smaller pieces on a couple skewers) using this “Z” method. I do make every attempt to put equal portions of meat on each skewer.
Prepare charcoal fire in your outdoor grill. When your coals are white hot, place skewers of meat directly over coals. Reserve the marinade for final recipe step. If coals are plenty hot, this meat will only take 2-3 minutes on a side to get done, provided it was cut as directed.
While someone is cooking/watching the meat outside, prepare the veggie stir-fry at your stove-top. Heat olive oil in skillet or wok over high heat. Add onion, cut up white bok choy stems and diced red bell pepper. Stir-fry until all just begin to soften. Add bok choy leaves last and cook the veggies until bok choy leaves just go limp. Finally, add in the reserved marinade, stir-frying, stirring continuously, long enough to insure the marinade juices are thoroughly cooked, for health reasons. Raw meat juices in the marinate MUST be fully cooked to be safe to eat (about 3-4 minutes). Plate the veggies alongside the grilled meat on your serving platter and serve. This would be tasty with some favorite low-carb dinner roll or bread.
NUTRITIONAL INFO: Makes 8 skewers. Each 2-skewer serving with 1/4 of veggie stir-fry contains:
437.5 cals, 26.3g fat, 8.35g carbs, 1.82g fiber, 6.53g NET CARBS, 39.72g protein, 561 mg sodium
Shrimp and Sausage Bisque
Posted on: January 28, 2020
I made the most scrumptious seafood bisque last night for dinner. It was ready in just 1 hour, start to finish! I wanted to make seafood gumbo, but I didn’t have okra in the freezer and gumbo just isn’t gumbo to me without a little okra in it. So I pulled out my trusty gumbo recipe of many years and basically made that, less the okra. I subbed in cream for all the canned tomatoes in my gumbo recipe to make it more like a bisque. WOW! We loved it! This one is a keeper for sure! This recipe is suitable for all phases of Atkins, provided those still on Induction omit the white wine and those on Paleo use coconut milk instead of cream.
INGREDIENTS:
3 oz. bacon, coarsely chopped
1 c. celery, chopped
3/4 c. green bell pepper, chopped
3 oz. onion, chopped
½ c. parsley, chopped
6 oz. pork breakfast sausage
1 medium leaf kale, (about 3/4 c.), stemmed & chopped fine
2 cloves garlic, minced
¼ tsp. Cajun Seafood Spice Blend
½ tsp. dried thyme leaves
¼ tsp. black pepper
Dash cayenne pepper
22 large shrimp, (shell removed), cut in halves (12 oz tail-on pkg)
2 c. chicken broth (preferably homemade, or seafood stock)
1 c. heavy cream
¼ c. white wine
Tiny dusting of xanthan gum or your favorite thickener
11 San Marzano mini tomatoes cut into 4 pieces (or 22 cherry tomatoes left whole)
VARIATION: Add 1 c. shelled/cleaned fresh crab meat + 1 c. extra chicken/seafood broth. Mmmm.
DIRECTIONS: In a large soup pot, over medium-high heat, brown the bacon. Add the Louisiana “Holy Trinity” (celery, bell pepper and onion) to the pot and saute until they begin to soften. Add sausage and saute, crumbling as you do so. Add kale, garlic and the four spices. Lower heat to medium. Add shrimp and saute until opaque. Add chicken (or seafood) stock, white wine, and cream. When returns to a simmer, lower heat to lowest setting. Add tomatoes and simmer about 10 minutes. Some like this stage of thickening from the cream. But if you like your cream soups a bit thicker, add the light sprinkle of xanthan gum. Alternately, if you like more broth in your soup, or ned to stretch this out for more servings (it was a bit thick with “solids”) you can always add 1-2 more cups of chicken stock to the pot. If you do add more broth, you will definitely want to use a thickener. Simmer a few minutes longer for the thickener to go to work. Pour into a soup tureen and serve at once.
NUTRITIONAL INFO: Makes 6 servings (as written), each containing:
382 cals, 31g fat, 7.01g carbs, 1.53g fiber, 5.48g NET CARBS, 16.3g protein, 410mg sodium
- In: Others Snacks | Party Food | Seafood | SIDE DISHES | SNACKS
- 2 Comments
Next time you’re having grilled, baked or fried fish, you are going to want to try these delicious stuffed mushrooms I cooked tonight to accompany our salmon. The cheeses and spices made these so yummy. They are simple to make as well, so what more could you ask for to serve such deliciousness?! These are suitable once you reach Phase 2 of Atkins and will fit into most ketogenic diets.
INGREDIENTS:
18 oz. medium Portobello mushrooms (about 2¼” diameter)
¼ c. olive oil
1 T. unsalted butter
2 medium green onions, chopped
8 large raw shrimp, peeled, deveined and chopped
2 oz. cream cheese
1/3 c. shredded cheddar cheese
Dash each salt & pepper
½ tsp. my Seafood Spice Blend
1 low-carb roll or slice low-carb bread (I used this one)
1 T. more butter
DIRECTIONS: Wipe mushrooms of any dirt. Remove stems with small knife without destroying the mushroom caps. Pour the olive oil into a medium bowl and drizzle the olive oil over them. Toss to coat them well. Place mushroom caps onto a baking pan and set aside while you make the filling.
Melt 1 T. butter in small non-stick skillet. Chop the mushroom stems and add to the pan. Chop green onion and also add to pan. Add chopped shrimp. Saute until they are all done. Sprinkle a dash of salt, pepper and the seafood spice blend over the mixture. Now add the cream cheese and mash/stir until melted and blended well. Add cheddar shreds and stir/fold the mixture well allowing it all to heat, melt and bind together. Turn off heat. Now preheat your oven to 375º.
Stuff each mushroom cap with about 1 T. of the mixture to fill them to capacity using up all your filling with as even a distribution as your can.
Crumb the low-carb bread/roll with the remaining 1T. butter in a food processor, blender or crumb by hand & melt/stir them into the melted butter in a skillet. Sprinkle the crumb topping over the 10 mushrooms. Pop the pan into a hot 375º oven for about 20-25 minutes (watch then as ovens vary). Larger mushrooms will take up to 30-35 minutes to get fully heated and golden on top.
NUTRITIONAL INFO: Makes 10 pieces, each contains:
151 calories, 12.9g fat, 4.15g carbs, 1.26g fiber, 2.89g NET CARBS, 6.29g protein, 142mg sodium
If making appetizers, use 20 smaller mushrooms. Just divide the above numbers by to to calculate the values for the smaller ones.
Indian Meatballs in Curry Gravy
Posted on: January 24, 2020
This delicious curry draws much of its flavor from the dried fenugreek leaves. I can’t really describe the flavor of fenugreek, other than it is similar to dried parsley with a musty, somewhat earthy taste. Although it is available in whole seeds and powder, I prefer using the dried leaf form of this spice in curries. Widely used in Iranian, and Indian cuisine, it is a nice backdrop flavor that adds something special to the other spice profile of this dish. I order mine on the internet, but if you’re lucky enough to have an Indian or Middle Eastern grocery in your city, they will surely have it. You can make this recipe without it, but it won’t be quite as unique in flavor, more like a lot of other curries you’ve had before………good, just not AS good. 🙂
I like to make meatballs in big batches and freeze the leftovers for quick, easy meals in the future. Although this recipe of meatballs makes thirty 1½ meatballs, I only cooked 9 tonight in my gravy and found that 3 (plus 2 large spoons of gravy) made a nice serving over some cooked cauliflower “rice”. My husband ate 4 meatballs. The two leftover (with a couple spoons of sauce) will make a nice lunch one day for someone.
MEATBALL INGREDIENTS (makes 30, some for future use):
24 oz. (1½ lb.) lean ground pork
18 oz. chicken breast (weighed before boning, removing skin and grinding)
2 oz. onion, finely minced
1/3 c. cilantro leaves, chopped
½ jalapeno, seeded and minced
2 cloves garlic, minced
2 large eggs
½ sheet Joseph’s Lavash Flax & Oat Fiber flatbread (omit if still on Atkins Induction Phase)
1/8 tsp. sea salt
1 tsp. Garam Masala Spice Blend
½ tsp. curry powder
¼ tsp. ground turmeric
½ tsp. ground cumin
¼ tsp. coarse black pepper
VARIATION: Use ground beef or lamb for a change in flavor!
CURRY/GRAVY INGREDIENTS:
2 c. homemade chicken broth
¼ c. heavy cream
½ c. tomato sauce (or 2 T. tomato paste)
¼ cilantro leaves, chopped
½-1 tsp. Garam Masala
1 tsp. curry powder
1/8 tsp. ground turmeric
1 T. crushed, dried fenugreek leaves (or 1 tsp. ground seed)
1/3 tsp. nigella seed (optional), also called Charnushka or Kalongi
1/8 tsp. coarse black pepper (or cayenne if you like curry spicy)
½ tsp. sea salt
¼ c. frozen peas (or frozen green beans to lower carbs)
3 Roma plum tomatoes, cut into chunks (added at very last of cooking)
Optional: 1/2 cup coconut milk for richer gravy (adds 1 more net carb than shown below)
DIRECTIONS: Mix all meatball spices in a bowl and set aside a moment. Wet the bread with water to soften. Squeeze out water and break/mush it up in a medium mixing bowl. Add meat(s) and all other meat mixture ingredients to bowl. Mix with a fork or your hands (like you do meatloaf) until all ingredients are uniformly blended into one mass of meat. Using your palms, form thirty 1½” meatballs placing them on a non-stick or parchment-lined sheet pan. I actually skillet browned the nine I was cooking for tonight’s meal. Pop into 350º oven for about 30 minutes or until lightly browning. Remove.
While the meatballs are cooking, if you skillet-browned tonight’s meatballs, in that very same skillet, add all listed gravy ingredients (except the tomatoes) and bring to a boil over high heat. Lower heat to a simmer and simmer for about 20 minutes. Add the tomatoes and meatballs back into the skillet at this juncture. Continue simmering about 10 more minutes to reduce liquid and blend flavors. The gravy will slightly thicken as it cooks down (keep simmering it too watery. It WILL thicken up). If you like your curry gravy thicker, add a light dusting of your favorite low-carb thickener and simmer 1-2 minutes to set up. Serve at once with green side, salad or if preferred, a prepared bed of cooked cauliflower rice.
TIP: Freeze the surplus meatballs for future Indian curry recipes. Just make up any of your favorite curry gravies and drop the still frozen meatballs, simmering all long enough to gently thaw them and compose you new dish! A quick week-night meal at the ready in about 30 minutes with pre-cooked meatballs!
NUTRITIONAL INFO: (meat will make 30 meatballs total). Using just 9 of them for this meal. 3= 1 serving. Each serving plus 2 large cooking spoons of the curry/gravy will contain:
349 cals, 21.47g fat, 9.93g carbs, 2.08g fiber, 7.85g NET CARBS, 26.55g protein, 670 mg sodium
Asian Cabbage Salad
Posted on: January 21, 2020
I love this hearty lunch salad recipe in the summertime! So easy to throw together without heating up the kitchen. I used Tahini (ground sesame seed paste) in the dressing when I made this originally. It is very good in it. But since many people don’t always have tahini on hand, I have calculated the nutritional info below without the tahini. Remember tahini (sesame seeds) are not acceptable until OWL phase of Atkins plan). When I have a little leftover cooked chicken or steak, I like to add it to the top of this salad to make it a complete meal. But this salad is delicious without any meat at all! :).
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INGREDIENTS:
2 T. lime juice
2 T. rice vinegar
2T. + 2 tsp. sesame oil
1 tsp. hot sesame oil
3-4 drops liquid sweetener
3 T. low-sodium soy sauce
1 tsp. minced fresh ginger
6 c. shredded Napa cabbage
1 c. chopped fresh cilantro
1 shredded carrot
½ fresh jalapeno, seeded, sliced in small julienne strips
OPTIONAL: 2 T. peanut butter added to dressing (not calculated in below). Leftover cooked steak (or chicken as shown above).
DIRECTIONS: Whisk first 7 ingredients together in a small bowl for the dressing. Set aside. Shred/slice napa cabbage and place in large bowl. Add grated carrot, cilantro and julienned jalapeno. Toss well and plate servings. You can alternately so plate directly in layers on each person’s plate if you prefer (what I in the photo above). If adding any meat, sprinkle in equal amounts on each serving. Provide dressing in individual small cups for each person to add as they please.
NUTRITIONAL INFO: Makes 4 large servings, each containing approximately:
95 calories, 3.6 g fat, 2.9 g protein, 13.5 g carbs, 5.0 g fiber, 8.5 g NET CARBS, 350 mg sodium
Grilled Sriracha Shrimp is good on its own merits, but my buttery aioli sauce is a lovely compliment. This sauce would also be delicious on grilled fish, grilled chicken or skillet seared scallops. I wish my husband had rotated the skewers so those pictured would have charred more evenly. But they all tasted GREAT and that’s what counts! This recipe is suitable for all phases of Atkins and Keto diets. It is not suitable for Primal-Paleo lifestyles unless you can find a recipe for homemade Sriracha sauce. As I can’t know how many shrimp you will eat, I am providing nutrition information for what I felt was a satisfying serving 1/3 lb. (5 large shrimp) with numbers for around 2 T. aioli, which is what I ate. You will have to adjust your numbers according to how much you actually eat. Divide the numbers for the shrimp by 5 to get the numbers for 1 shrimp.
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FOR THE SHRIMP:
1 lb. extra-large shrimp ( There were 16 in my bag), peeled, tail piece left on
½ stick unsalted butter, melted (4 oz.)
2 tsp. Sriracha sauce (or other bottled hot sauce of your choosing)
Dash each garlic powder and onion powder
Peal the shrimp, leaving tail shell on for a “handle”. Place on skewers and set skewers on a platter. Melt the butter in a small saucepan and add the Sriracha sauce and seasonings. Stir to blend and remove from heat. With a basting brush, baste both sides of the skewered shrimp with the sauce. Save the remaining sauce to baste the shrimp while the are being grilled.
FOR THE AIOLI: Process the following ingredients in a food processor or blender until smooth. Scrape into serving dish and place in refrigerator until shrimp is grilled and you are ready to serve. (Makes about 1/2 c. sauce or about 8 T.)
½ stick butter, melted
1 jalapeno, seeded, ribs removed (omit if you prefer)
1/3 c. Homemade Mayonnaise
Sriracha Aioli
½ c. fresh cilantro
Juice of 1 lime
Dash each salt and pepper
½ clove garlic, minced
Dash smoked chipotle chile powder
¼-1 tsp. Sriracha sauce (to your taste)
GRILLING THE SHRIMP: Prepare a charcoal fire. When coals are hot, Place skewers over coals and grill about 5 minutes on a side or until they are opaque. Baste with extra sauce in your saucepan. Use up all the sauce on the shrimp while grilling for best flavor. Remove the shrimp from the grill and either remove from skewers to a serving platter, or serve on the skewers if you prefer. Using the very large shrimp I used (16 per pound) I found 5 made a perfect serving size. Serve the aioli sauce on the side for your diners to use to suit their personal taste. 🙂
NUTRITIONAL INFO: Makes 3 servings (5 XL shrimp per serving) each contains:
5 X-large shrimp (1/3 lb) contain: 299 cals., 18g fat, 2.06g carbs, 0 fiber, 2.06g NET CARBS, 31g protein, 265 mg sodium
2 T. Aioli sauce contains: 231 calories, 25.4g fat, 1.5g carbs, 0.5g fiber, 1g NET CARBS, 0.6g protein, 77 mg sodium
Chicken Artichoke Casserole
Posted on: January 18, 2020
I keep a can of artichoke hearts in my pantry at all times. Since I was making chicken last night, I decided to get creative. I threw this simple dish together in 10 minutes, baked it 1 hour while we watched the evening news. It is ever so delicious! Even my picky husband, who is not too fond of artichokes, liked this dish!! When he was finished dinner, he volunteered “Be sure to post this on your blog.” That’s the best compliment I can get. It truly was delicious and the key ingredient, the Shawarma Spice Blend in the mayo, adds so much flavor to this dish, so I do hope you’ll try it if you have not already. This recipe is suitable for all phases of Atkins and other Keto diets. With all this dairy, it would not be suitable for Primal-Paleo, however.
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NOTE: This is even tastier as leftovers than on first baking!! So this dish might be better if made a day ahead, only partially cooking for 35 minutes and removing from oven. Refrigerate overnight and allow it to finish cooking/browning the next day as it is warming up. 🙂
INGREDIENTS:
3 large chicken thighs
3 large chicken drumsticks
5 oz. cream cheese, softened
½ c. sour cream
¼ c. + 2 T. my Shawarma Mayonnaise
½ c. parsley, chopped
2 oz. yellow onion, chopped fine
1 can (15 oz) artichoke hearts, drained or 1 c. marinated salad artichokes, cut in halves, rinsed well
Dash sea salt
¼ tsp. coarse black pepper
3 T. melted butter for basting
DIRECTIONS: Remove the chicken from the bones, leaving the skin on as it adds so much flavor. You can boil the bones for some great stock for future use. I cut each piece of the meat into two smaller pieces. Set meat aside for now. Preheat oven to 350º and lightly oil a ceramic 9×13 baking dish.
Soften the cream cheese by your preferred method. I nuke mine in a glass mixing bowl on DEFROST for 2-3 seconds. Stir in sour cream and mayo and blend well with a rubber spatula. Add chopped parsley, onion, salt and pepper and stir again. Fold the chopped artichoke hearts gently into the creamy mixture. Spoon the artichoke mixture into the oiled baking dish and spread evenly. Place the pieces of chicken, skin side up, on top of the mixture. Mine were slightly touching in my dish, but they shrink during cooking. Using a brush, baste meat with a bit of the melted butter. Sprinkle with another dash of salt and black pepper. Pop into 350º oven and bake for 1 hour. Baste again with melted butter at the 20 minute mare and again at 40 minutes cook time. Remove from oven at the 1 hour mark when chicken should be golden brown. Serve with your favorite green salad or green veggie side dish.
NUTRITIONAL INFO: Makes 5 servings, each contains
529 cals, 50g fat (reduce dairy to lower), 6.68g carbs, 2g fiber, 4.68g NET CARBS, 22 g protein, 468 mg sodium
These air-fried Parmesan-coconut shrimp came out so good tonight! Not strong with coconut flavor, but that suits us both fine. I would have never bought myself an air fryer, but my husband went and did so for my Christmas present, so I’m trying to learn how to cook different things in it. I’ve seen so many recipes for coconut shrimp on the internet, but the coatings can be pretty high carb. I have trimmed down the carbs and reached a total count of 1.8 net carbs per 6-shrimp serving! I did this by looking to my popular Oven-Fried Fish coating and then modified it even further. The end result will be a dish I cook again. My husband really loved these shrimp!
INGREDIENTS FOR SHRIMP:
26 medium-large raw shrimp, peeled and de-veined
1 low-carb slice of bread or roll (I used a Smart Bun from my freezer)
½ c. pork rind crumbs (about 1 c. whole pieces)
¼ c. grated dry Parmesan
1 oz. dessicated unsweetened coconut
1/3 c. Carbquik or other low-carb bake mix
3 egg whites
¼ tsp. my homemade Seafood Spice Blend
¼ tsp. sea salt
INGREDIENTS FOR OPTIONAL BANG BANG DIPPING SAUCE:
½ c. homemade mayo (or from jar if you prefer)
1 T. Sambal Oelek Asian chili sauce
2 tsp. Sriracha sauce
Dash each salt and pepper
DIRECTIONS: Mix up the sauce ingredients well in a small bowl and refrigerate until ready to serve shrimp. Drain off any water in the bag of shrimp.
In a food processor, crumb the pork rinds until fine, removing any large, hard chunks. Add the low-carb bread/roll, Parmesan cheese, coconut, spice blend and salt. Pulse until smooth mixture. Pour into a medium bowl. Break the egg whites into another small bowl. Place the Carbquik in yet a third small bowl. Line the bowls up beside a cookie sheet lined with parchment paper or silicone mat: flour first, egg whites second and crumb mixture last. Dip the shrimp first into the flour with your left DRY HAND, then drop into the egg whites. With your right WET HAND, turn each shrimp in the egg white to coat both sides. With the wet hand, drop the shrimp lastly into the crumb mixture without touching the crumb mixture with your WET HAND. With your left DRY HAND, toss the crumbs up over the shrimp to also coat on the tops (will be coated on the bottom from having been dropped into the crumbs). With your left DRY HAND, pick up and place gently on the parchment lined pan. Repeat until all shrimp have been cooked. If your hands get gooey/messy, just wash and dry them off mid process.
Preheat you air fryer for 3 minutes. Also preheat your regular oven at the lowest setting or around 200º-250º. I can do 12-13 large shrimp in my 7-qt. Power XL fryer at a time, so that means 2 batches. Do not crowd the shrimp even if you have to cook three batches if using a smaller fryer than mine.
Fry first batch of shrimp at 370º for 4 minutes. Gently turn shrimp over and fry 4 more minutes. When I placed the remaining shrimp on the fryer tray and turned it on for 8 more minutes (turning at 4 minute mark), I then placed the pan with the first batch into my regular oven to keep it warm until the second batch was done. If needed, fry your third batch similarly. When all are done, plate and serve with the Bang Bang Sauce or other sauce of your choosing.
NUTRITIONAL INFO: Makes four 6-shrimp servings, each contains (not including sauce): 176 cals, 10g fat, 11g carbs, 8g fiber, 3g NET CARBS, 19.37g protein, 509 mg sodium
1/4 batch sauce adds: 200 calories, 22g fat, 1.05g carbs, .02g fiber, 4.5g protein and 175 mg sodium
Air Fryer Montreal Pork
Posted on: January 13, 2020
These plump, juicy chops were the most moist pork I have cooked in a long time. I had to keep checking them as I didn’t know how long to cook them, but eventually reached the internal temp of 150º I was wanting. I’m really having fun experimenting with my new air fryer (Power XL 7 qt.)! These were sooooo easy to make! Actually, I don’t know why I haven’t thought to try something like this recipe with Montreal seasoning before now, but I’m here to tell you these chops came out really moist! Flavor was nice, too. My husband and I both said this one is a keeper.
I used 1″ extra thick, boneless pork loin, each weighed 5 oz. raw (4 oz. after cooking). You could certainly use bone-in chops, or thinner cut chops, but you will have to play around with your time, as those variables (ant the variances in air fryers themselves) will require close watching to be sure they do not overcook.
INGREDIENTS:
3 1″ thick pieces boneless pork (about 5 oz.)
2 T. olive oil (I cook with extra light)
2 T. Sukrin Gold (or other plan-suitable low-carb brown sugar sub)
2 T. my Homemade Montreal Steak Seasoning
VARIATION: Baste at the turning point with 1-2 T. melted butter with minced garlic in it.
DIRECTIONS: Coat chops on all surfaces with olive oil. I poured into shallow dish and dipped them in it, being sure to get the edges, since mine were so thick. Mix the Sukerin Gold and Montreal Seasoning on/on a paper plate or little cup. Sprinkle the seasoning mixture evenly over all surfaces of the three chops, using it ALL up. Preheat your air fryer for 2-3 minutes. Cook chops at 400º for 16 minutes, turning them over at the 8 minute mark. As with all air fryer cooking, check them a few times during cooking to be sure they are not burning. Use a meat thermometer to check internal temp (desired 150º) to make sure they are done, cooking a couple minutes longer if needed.
NUTRITIONAL INFO: Makes 3 servings, each contains: 123.7 cals, 8.8g fat, 4.73g carbs, 2.23g fiber, 2.5g NET CARBS, 7.86g protein, 216 mg sodium
Iranian Kubideh (meat kebabs)
Posted on: January 5, 2020
- In: Beef | Lamb | MAIN DISHES | PRIMAL-PALEO
- 3 Comments
When 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.
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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)
(Shown on zucchini noodles)
I have always loved clam sauce on pasta and this recipe is one I often turn to when it’s late and I’ve forgotten to defrost meat for dinner. I make sure I always have a few cans of clams in my pantry for this reason. Though you can serve this on real pasta for your non-low-carb guests, it goes nicely for low-carbers over sauteed zucchini “noodles”, as shown above, or shirataki noodles. Allow about 6 oz. zucchini noodles per person. The zucchini noodles soak up the sauce’s wonderful flavor. This dish is OK for Induction if served on zucchini noodles. I do NOT think this would be good atop spaghetti squash threads as I think the squash taste will negatively impact the overall flavor of the clam dish. If you are already to the OWL phase of Atkins, ¼ c. dry white wine is good added to this before thickening. You want to talk healthy? Get a load of the nutritional info below!! I think clams may just be the highest source of vitamin B12 in the food kingdom! And it’s mostly in the juice! Moral of the story: EAT MORE CLAM LINGUINE!! 🙂
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INGREDIENTS:
2 6-oz. cans clams with juice (do not drain)
4 slices bacon, cut into ½” pieces
2 T. butter, unsalted (or olive oil)
2 oz. onion, chopped
6 medium mushrooms, sliced
2 oz. red bell pepper, chopped coarsely
¼ c. parsley, chopped fine
1 clove garlic, minced
¼ tsp. crushed red pepper flakes
Dash black pepper
DIRECTIONS: Chop bacon and brown over med-high heat. Add butter to melt in with the bacon drippings. Add onion, mushrooms and garlic. Saute until onion and mushrooms are both tender. Add red pepper, parsley and seasonings. Add clams with their juice and simmer 2-3 minutes to blend flavors. Thicken slightly with your favorite thickener and serve atop zucchini noodles. Garnish plates with a few sprinkles of parsley if desired. Serve on zucchini noodles or “zoodles” as shown above or shirataki tofu noodles.
NUTRITIONAL INFO: Makes 3 servings, each containing: (numbers are for sauce only, so be sure to add in your “pasta” numbers)
253 cals, 13.8g fat, 8.27g carbs, 1.75g fiber, 6.52g NET CARBS, 23.8g protein, 330 mg sodium
