Cheese Steak on Zoodles

We low-carbers tend to think of zoodles (zucchini noodles) only for Italian recipe applications.  But I’m finding the zoodles versatile and tasty enough for other uses.  Today, with a nice hunk of leftover sirloin steak in the fridge, I was thinking along the lines of a Philly Cheese Steak for lunch, but not with the traditional Frankenfood cheese sauce in a jar.  And certainly not with a big old carb-laden bun (although I have some low-carb psyllium hotdog buns cooked and at the ready).  I was thinking more along the lines of a Swiss cheese Patty Melt, but on noodles.  The above lunch is what I ended up doing.  It came out quite tasty!  My husband REALLY liked this!  It was very filling, too!

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

INGREDIENTS:

16 oz. zucchini, cut into noodles

4 T. olive oil (total)

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

4 oz. yellow onion, sliced thin

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

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

NUTRITIONAL INFO:   Makes 3 large servings, each contains:

513 cals, 39g fat, 8.66g carbs, 2.3g fiber, 6.36g NET CARBS, 32.2g protein, 521 mg sodium

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Dad’s Peppered Beef Marinade

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

Once I realized this marinade could just as easily be used on smaller cuts of beef, we enjoy it much more often now.  I have used it for rib roast (shown top above), lean boneless chuck roasts, sirloin of varying sizes (shown above) and individual ribeye steaks.  It’s also good on wild game you want to do on the grill.  It’s a truly unique flavor when cooked over charcoal (not so good oven-cooked though).  It is Atkins friendly (just not Induction friendly, because of the wine).  Leaving out the wine just isn’t an option for this recipe, so wait until the Atkins OWL (Ongoing Weight Loss) phase to enjoy this wonderful dish.  I guarantee, this is so good you’ll be fighting over who gets the two end slices, just like at my house.  🙂  

MARINADE INGREDIENTS: (remember, it is not all consumed)

1/2 tsp. garlic powder

1 tsp. paprika

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

¼-½ c. dry red wine (burgundy or claret work nicely but any dry red will do)

1 T. tomato paste

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

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

COOKING:

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

If doing sirloin or chuck roast (around 3-4 lb.) grill about 20 minutes on a side for medium-rare. This marinade really does a nice job of tenderizing a chuck or sirloin roast.  Cook rib steaks just like you usually would to your desired doneness.

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

NUTRITIONAL INFORMATION:

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

The entire batch of marinade has:

131 cals, 0.7 g. fat, 18 g. carbs, 4.6 g. fiber, 15.4 NET CARBS (entire batch), 5.5 g. protein, 1070 mg. sodium

Mexican Meatloaves with Chili Gravy

 

My husband REALLY complimented this variation on my regular meatloaf recipe.  Especially the sauce on top, and he’s not a big gravy  person!  Very simple dish to put together, too!  These little meatloaves were good on their own merit, so you could form this into a large meatloaf for slicing and not serve the sauce at all.  It would, of course, take longer to cook if made into a single large loaf.

This recipe is suitable for all phases of Atkins and Keto diets, however not suited to Primal or Paleo diners unless the sauce is omitted or modified.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings a wealth of his personal recipes to several of our books!  Order yours TODAY! from Amazon  or our direct order site: http://amongfriends.us/order.php. 

MEAT INGREDIENTS:

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

1 lb. very lean ground pork

¼ c. + 2 T. Herdez Mild Red Salsa (in a jar) 

1/3 c. cilantro, chopped

1 large jalapeno, seeded and minced fine

½ tsp. ground cumin

1 T. chia seeds, ground & soaked 10 min. in 2 T. water

Dash salt & black pepper

FOR THE SAUCE:

¼c. Herdez Green Tomatillo Salsa (half a 7oz. can), or 1/4 cup jar Herdez Guacamole Salsa

3 oz. cream cheese

½ c. heavy cream

1/3 tsp. chili powder (I used my Smoky Chipotle Spice Blend)

Little water if needed (only if sauce gets too thick as it simmers)

Pinch stevia only if tomatillo salsa is very “acidic” tasting (tomatillos can be)

DIRECTIONS:   Preheat oven to 350º.  Soak the chia seed in the water in a small dish to form a gel-like slurry.  While it is soaking, in a large mixing bowl, using a fork or your hands, mix all the listed meatloaf ingredients along with the soaked chia gel and mix well. Form into 4 oval mini meatloaves and place on a non-stick or greased baking dish.  Pop dish into 350º oven for about 35-40 minutes.  While they are baking, in a non-stick pan over medium heat, warm up the Herdez green tomatillo salsa.  Add the cream cheese and with a rubber spatula, blend in the melting cream cheese until it is smooth mixture.  Add the cream and chili powder. Stir well and lower heat to lowest setting.

When meat is done (130º on meat thermometer), remove from oven and lift meatloaves onto serving platter.  Thin the sauce, if necessary, with a dab of water and pour into a sauce/gravy boat for table serving alongside the meatloaves.

NOTE:  If making one single large meatloaf, it will take about an hour (maybe a bit longer, as ovens vary) to reach 130º in the center with a meat thermometer.

NUTRITIONAL INFO: Makes four 6½-0z mini loaves, each contains:  

656 calories, 53 g fat, 3.30 g carbs, 0.37 g fiber, 2.93 g NET CARBS, 41 g protein, 662 mg sodium

Greek Twinkies®

As a low-carber, I can’t have the typical puff pastry one uses to make Greek Spanakopitas, but I like to use my Mozzy Dough as a foundation for such applications.  It has a a hint of cheese and often works in such recipes.  These are delicious served with a Greek cucumber salad.  I think they would make great party finger food as well.  My husband gave these a two thumbs up and said they would be good with Tzatziki Sauce.  I think he’s on to something there and will definitely do that next time.  Click the above link for that recipe.  This is certainly not an authentic Greek recipe, but it has that Greek flavor we all love. 

These are not suitable until you reach the grains rung of the Atkins OWL Phase 2 carb reintroduction ladder.  Although high in calories & fat (not a bad thing if you need to boost your fat intake to meet daily macros), these are quite low in carbs.  🙂

INGREDIENTS: 

1 recipe my Mozzy Dough

1 lb. 90% lean ground beef

5 oz. frozen chopped spinach

1/3 c. parsley, chopped

½ tsp. onion powder

¼ tsp. dried dill weed

1 tsp. dried mint (or 1 T. fresh)

¼ tsp. coarse black pepper

1 oz. cream cheese

½ c. Feta cheese crumbles

4 oz. shredded mozzarella cheese

VARIATION:  Use ground lamb or ground goat meat instead of the ground beef. 

DIRECTIONS:  Brown meat over medium heat in skillet and drain off excess grease.  Add the spinach, parsley and all spices.  Stir for several minutes to be sure spinach is cooked. Dot the mixture with the cream cheese and Feta and allow to melt and blend, stirring often.  Add the 4 oz. mozzarella, which acts as a binding agent and stir until it melts into the mixture.  Remove from heat and set aside while you prepare the dough.

Preheat oven to 350º.  Make the Mozzy Dough per that recipe’s instructions.  Form the dough into a large log and divide it visually into 12 equal balls of dough.  Press each one into the slots of a Twinkie pan.  If you don’t own a Twinkie pan, use a muffin pan and fill 12 cups.  Press the dough into the slots as evenly as you can, pushing it up the sides to form a boat or wall for your dough cups.  Fill each pastry cup with 1/12 of the meat-spinach mixture (about 1/3 c.).  When all are filled, press down a bit and evenly distribute any mixture still unused.

Pop pan into 350º oven and bake for 20-25 minutes or until to desired doneness.  Bottoms will be browned nicely, so don’t over cook.  Serve with a nice Greek cucumber salad and if you like, some Tzatziki sauce.  I found two of these filled me right up, so this recipe should serve 12 adults, but I’m providing stats, per my usual, per piece.

NUTRITIONAL INFO:   Makes 12 Twinkies®, each contains:

282 calories, 20g fat, 6.39g carbs, 3.6g fiber, 2.79g NET CARBS, 22.6g protein, 474 mg sodium

Topless Tamale Pie

I haven’t made this oldie but goodie in eons and am craving Mexican food tonight. I think I’ll make this quick and delicious meal tonight. Who needs those high-carb cornmeal toppings from tamale pies of old?  Walmart’s Great Value brand of canned corn only has 9g carbs per ½ c. minus 2g fiber or 7 net carbs per ½ cup.  Spread out in an entire recipe like this, if not still in Induction, you can use half a can (3/4 c.) in a recipe and get the real flavor of corn for mot too many carbs per serving.  Check out the numbers below.  This dish is so yummy I like to splurge a bit once in awhile and serve this.

This recipe is only suitable during Atkins Induction if you omit the corn.  It’s OK for other phases of Atkins however if it fits your daily macro goals. For those in Maintenance Phase, and can afford a few more carbs, here is my recipe with an actual topping on it: Tamale Pie.  

INGREDIENTS:

1 lb. lean ground beef

2 oz. chopped onion

1 jalapeno, seeded, chopped

½ tsp. chili powder

1 tsp. ground cumin

½ tsp. granulated or garlic powder

3/4 c. canned corn, no-salt, drained

2.25 oz. can sliced black olives

4 slices American Deluxe cheese

1/3 cup shredded cheddar cheese

½ c. canned diced tomatoes (no-salt)

DIRECTIONS:  Preheat oven to 300º.  Cook ground meat over medium heat until no longer pink.  Add onion and jalapeno and cook until onion is softening.  Add all spices and stir.  Add tomatoes, corn, olives and the shredded Cheddar cheese.  Stir and simmer for 4-5 minutes.  The cheese will begin to get sticky and bind the mixture a bit.  Top with the 4 slices of American cheese.  Pop in a 300º oven for 5-8 minutes just to melt the cheese.   Serve directly in the baking pan or dish up onto a serving platter.  Pairs nicely with a guacamole or green salad of choice.

NUTRITIONAL INFO:    Makes 4 servings.  Each serving contains:

493 cals, 31.5g fat, 10.1g carbs, 2.4g fiber, 7.7g NET CARBS, 39.8g protein, 882 mg sodium

Salisbury Steak

This delicious Atkins Induction-friendly dish is also acceptable for you other Keto & Paleo plans.  It is VERY easy to prepare.  When I was still teaching, I would often cook this when I came home particularly tired, or had a lot of papers to grade that night.  I have also done this recipe chopping up the mushrooms real fine and adding to the patties themselves.    It’s very good done that way, too.  This entrée pairs nicely with butter-rich mashed cauliflower and a green vegetable of your choice. This recipe is only suitable during Induction if you omit the wine.

INGREDIENTS:

½ lb. ground beef

½ lb. ground pork (or more ground beef)

2 T. finely minced yellow onion

1 T. chopped parsley

1 beaten egg

½ c. crushed plain pork rinds

1/3 c. sliced fresh mushrooms (or small can with juice)

½ c. low-sodium beef bouillon (preferably homemade)

¼ c. heavy cream (optional)

1 T. olive oil

2 T. white or red wine (omit during Induction)

Dash onion powder

Black pepper to taste

OPTIONAL:  Add some chopped celery to the pan after browning meat. It is very nice in the sauce.

VARIATION:  Add 1 T. finely minced red bell pepper to the meat for a slightly different taste.

DIRECTIONS:  Mix the meats, parsley, onion, pork rinds and egg together in a bowl with your hands.  Form into 4 patties.  Coat non-stick skillet with olive oil and brown patties over medium heat.  Lower heat to low and add bouillon, wine and cream.   Slice mushrooms and add to skillet.  Add seasonings and celery if using.  DO NOT SALT the meat mixture as the pork rinds will provide enough salt to this meat.   Cover and cook about 20 minutes longer, turning patties once during coking to ensure even cooking.  Uncover and simmer to reduce cream to thicken.  If not thick enough, dust on a couple light dustings of xanthan gum or guar gum.  Stir after each addition to prevent lumps.  Great with mashed cauliflower and some green vegetable.

NUTRITIONAL INFO:  Makes 4 servings, each contains:  (not including optional red bell pepper)

451.75 Calories, 34.28 g  fat, 2 g  carbs, 0.25 g fiber, 1.83 NET CARBS, 31.23  g  protein

Beef-Broccoli Pie

I was originally planning on doing empanadas (small hand pies) for dinner, but we just drove back from our rural cabin to mow the property and we’re both pooped when we got home.  So instead I’ll make a single large pie.  That’ll go much faster and is much easier.  I have some pie dough in the freezer I can thaw enough to roll out, so this will be much easier. 

I adore broccoli steamed, but I’m frankly not too fond of it added to casseroles.  It invariably cooks too long and gets strong-tasting.  I had strong misgivings about adding it to this meat pie recipe.  I think I must have used just the right amount of broccoli, because I LOVED this final dish and the broccoli, putting it in raw, did just fine! 

My husband, when he carried his plate to the kitchen sink, after having wolfed down seconds, said “You can add THAT one to your regular rotations.”  That’s always a pretty good sign from him. 😉  The filling was quite creamy yet not overly wet.  Having used grass-fed beef for this, the beef flavor was rich indeed. Give this one a try! I’m certain you’re going to like it.  Although not suitable until you are closer to goal weight, this one is well worth the wait.  If you use Induction suitable biscuit dough (like flax muffin batter) and not do a bottom crust, those still in the initial Atkins Induction phase could still enjoy this recipe. 🙂

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

CRUST INGREDIENTS:

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

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

½ c. coconut oil or cold butter

¼ tsp. sea salt

1/3 c. ice water

FILLING INGREDIENTS:

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

6 large mushrooms, sliced chopped coarsely

1/3 c. red bell pepper, chopped

2 oz. onion, chopped

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. drained yogurt (I used Fage 2%)

¼ c. cream

Dash each salt

¼ tsp. black pepper

1½ c. broccoli, coarsely chopped (I used mostly flowerettes)

DIRECTIONS:  Make the blender soup (linked above) per that recipe’s instructions.  You will only use half of this soup. Store the remaining half in your refrigerator for another use.  Set aside what you will be using for now.

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

Preheat oven to 350º.  Brown the meat in a non-stick skillet (mine is ceramic) over medium-high heat.  Add the onion and bell pepper.  Sauté until veggies are nearly tender.  Add the chopped mushrooms and sauté the mixture just until they are no longer opaque.  Stir in the condensed soup, yogurt and cream until they are uniformly blended.  Stir in the RAW diced broccoli, salt and pepper last.  The broccoli will cook sufficiently in the oven baking process.

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

NUTRITIONAL INFO:   Makes 6 servings, each contains:

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

Beef & Bacon Stuffed Squash

This delicious dish is so rich and creamy you’re going to love it!  Not a lot of ingredients but a nice combination of flavors in this one.  This recipe is suitable for all phases of Atkins, Keto diets, and Primal diets.

INGREDIENTS: 

1½ c. cooked spaghetti squash threads (I used a 6″ squash which was perfect.)

2 slices thick bacon, chopped coarsely

10 oz. ground beef (I used 90% lean grass-fed)

3/4 tsp. Victoria Gourmet No-Salt Lemon Pepper

2 large green onions, chopped

2 oz. (4 T.) cream cheese

¼ c. shredded mozzarella cheese

VARIATION: Use other seasonings (Italian, Cajun).  I have made these with Montreal Steak Seasoning and I can vouch that one is super good!

DIRECTIONS:  Cut squash in half lengthwise and invert in a shallow dish with a little water.  Microwave on HI for 13 minutes. Remove and fork out the threads into a waiting bowl, being careful so as not to tear the outer shells that will become their own “bowl”.  You will only be using 1½ c. of the threads.  Reserve the rest for another use.

In a non-stick skillet or wok over high heat, fry the bacon.  When partially cooked, add the beef, breaking it up with your spoon as you cook the two completely until completely done.  Add the seasoning you have chosen and the green onions.  Just sauté until onion is slightly softened.  Add the cream cheese and stir until it is uniformly melted and blended with the meat mixture.  Remove from heat.  Spoon the meat mixture onto the spaghetti squash threads and stir to blend well.   Spoon half the mixture into each empty squash shell.  Sprinkle 2 T. mozzarella shreds over each filled squash half.  Pop into 350º oven for around 20 minutes or until cheese is melted on top and slightly beginning to brown.  Serve at once with a salad or green veggie.

NUTRITIONAL INFO:   Makes 2 adult servings, each contains:

627 cals, 43.6g fat, 10.8g carbs, 2.25g fiber, 8.55g NET CARBS, 46.2g protein, 1100 mg sodium (in the bacon)

Beer-Braised Beef Shanks with Leeks

The farmer that lease’s our pasture down on our cabin property gave us some beef shanks off the last Brangus he took to butcher.   I like to braise shanks with a little beer (low-carb, of course) or wine.  This is one of my all-time favorite braised beef recipes and ever so simple.  Cooks itself really, after searing the meat.   This dish is equally good made with large pieces of chuck roast or with beef short ribs, if you can’t get shank.  The carbs are coming from the leeks but they are really good with this meat.  This dish is only Induction friendly if you omit the beer. I served mine with buttered, steamed carrots and my Seeded Dinner Rolls . My husband likes his leeks stewed to “death”, as they appear in the photo.  But I would recommend if you like yours less “dead” (as do I), wait to add them to the pot after the meat has simmered for the first hour hour.   I thicken my broth with xanthan gum, but you can use whatever thickener is acceptable for your eating plan.

INGREDIENTS:

2½ lbs. lean, cross-cut beef shanks (or chunks of beef chuck/shoulder)

1 T. coconut or olive oil

2 oz. yellow onion, sliced

3 cloves garlic, minced

1 leek, cleaned and chopped into 2″ pieces

7 oz. large mushrooms, wiped clean

12 oz. low-carb beer (Michelob Ultra is low-carb)

1/4 tsp. ground thyme

1½ c. rich, homemade beef broth

about 1 c. water

thickener of your choice

VARIATION:  Use 1 c. white or rose wine instead of the beer

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

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

310 cals, 10.4g fat, 7.55g carbs, 1.33g fiber, 6.22g NET CARBS, 40.2g protein, 450 mg sodium

Loaded “Potato” Casserole

Who doesn’t like a loaded baked potato?  This is the low-carber’s version, shown above, with meat added for a complete meal!  Just leave out the meat and you have loaded baked “potatoes.”  Not such a pretty dish photographically,  but a very tasty one we all love dearly!   I had a leek on hand so I just used that, but green onion is more traditional on a loaded baked potato.  This goes together fast and is truly delicious.  Makes a big casserole that will serve 6 hungry adults.  🙂  This dish is suitable for all phases of Atkins, Keto diets and those Primal folks that eat occasional dairy.

INGREDIENTS:

½ large head cauliflower, cut into smallish chunks

4 oz. bacon,  chopped

1½ c. green onion or cleaned leeks, chopped

1 lb. ground beef or pork (I use 90%),

2 oz. cream cheese

½ c. sour cream

1/8 tsp. coarse black pepper

2 c. shredded cheddar cheese

VARIATION:   Omit the ground beef for a simple side dish for other meat entrées

DIRECTIONS:  Preheat oven to 350º.  Steam or boil cauliflower until almost fully tender, but not quite.  While the cauliflower is cooking, in a large skillet or wok, brown the bacon.  Add the green onion or leeks and sauté until tender. Add black pepper and mix in well.  Salt won’t be needed with bacon and this much cheese. 🙂  Add ground beef, breaking apart and stirring as it cooks.  If using fattier ground beef, I recommend browning it first and draining off the excess grease before adding the bacon and other ingredients to the skillet.  This will result in a less greasy final dish.

Now add cream cheese to the skillet, stirring to allow it to melt and disperse evenly into the mixture.  Add sour cream and blend well.  Stir in the drained cauliflower gently. Top with grated cheese and pop into preheated 350º oven for 20-30 minutes to allow flavors to blend and cheese to melt.  Serve at once with a lovely green salad or green veggie of your choice.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

465 cals, 37g fat, 8.68g carbs, 2.41g fiber, 6.27g NET CARBS, 26.6g protein, 676 mg sodium

Texas Bone Broth Soup

Bone broth is so very good for you!  I make it, freeze it and use it at every opportunity in my cooking.  I like to collect my grass-fed beef bones in a large plastic bag in the freezer.  Then when I have a big batch, I make extra rich bone broth from them.  The man who leases our pasture down at our rural cabin property gives me grass-fed beef bones regularly, as he doesn’t save them.  His wife doesn’t cook much, apparently, and since he does most of the cooking, he isn’t into making soups and such and never keeps the bones.  His loss is my gain, is how I look at it.

I happened to have  1½ quarts of made-up broth in my freezer the day I made this soup.  Everyday is a good day for soup, non?   I didn’t need to add too much to the pot, it was so rich.  Just a few vegetables and some leftover grass-fed brisket that was also in the refrigerator.  I tossed in a couple things to spice it up and VOILA!  Another delicious, hearty soup for a chilly winter day.  This soup is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

INGREDIENTS:

1½ qts. (6 cups) beef bone broth

1 c. rich, beef gravy or roast pan drippings (or beef broth)

8 oz. cooked beef, diced

½ c. Rotel tomatoes with green chilies

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

3 stalks celery, chopped

2 small carrots, chopped

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

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

2 cloves garlic, minced

Dash each salt & coarse black pepper

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

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

228 cals, 14.5g fat, 6.01g carbs, 1.61g fiber, 4.4g NET CARBS, 16.4g protein, 262 mg sodium

Chicken “Fried” Steak with Cream Gravy

Chicken Fried Steak is an southern American classic!  It’s on every menu in the Deep South.   If you’ve never had it with the cream gravy, you haven’t lived!  I live in Texas and man, I was missing classic Texas chicken-fried steak with cream gravy the first two years on my low-carb eating program!!  Well no more yearning for a long-lost love, once I created this low-carb CFS coating & method that produces a result pretty darn close to the real deal!  I’ve had such good luck with my mayo-pork rind coating for “fries”, numerous veggies, fish filets and chicken, I thought today “Why not give it a whirl for chicken fried steak”? Well, IT WORKED!  Now I have this favorite as often as we want it!

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

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

You can use round steak or rump roast for this dish if you prefer, but it may come out a little tougher.  They are lean enough cuts, but I have always preferred chuck or sirloin for my CFS as they have much better taste in my opinion.  I’m just not very fond of round and rump.  This recipe is suitable for all phases of Atkins, Keto diets and Primal-Paleo if you eat pork rinds.

One reader’s comment:

Sue

January 10, 2015 @ 7:33 pm Edit

Just made this and it is great! My 3 year old grandson ate it all and never knew that it wasn’t “real” chicken fried steak!

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INGREDIENTS:

1 lb. trimmed beef chuck, round or sirloin, sliced ½” thick, pounded with meat tenderizing mallet

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

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

2 oz. pork rinds, crushed fine

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

1 c. water

½ c. heavy cream

1/8 tsp. black pepper

DIRECTIONS:  Crush pork rinds fine and stir in spice seasoning.  Place into shallow bowl with a spoon for applying and set aside while you prepare the meat.

Trim meat of all visible fat and gristle along the edges.  If using chuck or sirloin that is very thick, slice it laterally if need be to to create pieces about ½ thick.  Preheat oven to 425º. Cut meat into 4 portions and pound the pieces with a meat cleaver/mallet to tenderize it a bit.  Heat oil in skillet and sear meat on both sides until lightly browned, sprinkling lightly with black pepper as it sears.  DO NOT SKIP THIS STEP AND ATTEMPT TO COAT MEAT RAW DIRECTLY WITH COATING.  TRUST ME ON THIS ONE, YOU WILL NOT BE PLEASED WITH YOUR SOGGY RESULTS.  Been there; done that!  Searing first seals the juices INSIDE the meat.  You don’t want to cook the meat DONE, just sear the surface.   Remove from heat and pat off any moisture with paper toweling.

Pour mayo into a saucer and using a brush, holding the HOT meat on one tip with tongs or a fork (I use tiny ice bucket tongs), coat both sides of each piece of meat well with mayo (don’t miss any spots!).  Then move over to the bowl of crushed pork rinds and using a spoon, spoon the rinds over both sides of the meat.  You’ll get decent coverage without any one piece getting excess.  I have found that if you just dip the meat into the rinds, it “grabs” more coating than is necessary, resulting in not having enough rinds to finish the job at hand and you will then have to crush more (voice of experience again) and increase calories.  🙂  Place the coated meat directly onto a METAL baking sheet, preferably non-stick.  DO NOT line with silicone sheet or use a glass dish as this won’t crisp properly. Pop into preheated 425º oven and bake about 20 minutes or until browned to your liking.

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

Serve with gravy dipped over meat or on the side.  This goes well with many of your favorite vegetable dishes or a big pile of my Red Radish ‘Cottage Fries’ for a potato substitute.  You’ll swear you’re eating real potatoes when you have these!  I hope you enjoy this “national” food staple of Texas!

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

471.3 calories, 30.8 g  fat, 1.9 g  carbs, .03 g  fiber, 1.87 g  NET CARBS, 45 g  protein, 356 mg sodium

Beef Stew

I have always thought of stew as classic American fare, but it really originated in Ireland, after the potato famine I believe.  Lamb (or more commonly amongst the poor, mutton and even young goat) was the meat most commonly used.  All they put in the pot with the meat was potatoes and, if they had them, onions.  Further additions to the pot have evolved over time, like parsley, turnips, celery and even barley!  But since I’ve always thought of it as American classic food due to the many Irish immigrants into America early on in its history, I chose to include it in our foray through American classic foods, even though truly from our heavy Irish heritage. 

Though I made this batch of stew with lean beef sirloin (what I had in my freezer this week), but I usually use beef chuck.  I have even used used beef shank for stew.  Your choice of beef cut will not change the nutritional info below much at all.  In mine, I usually use rutabaga for the potato stand-in.  Rutabagas are very similar to potatoes both flavor and texture but are considerably yellower in color.  They (and carrots) are a starchy vegetable, therefore this dish is not suitable until the starchy veggie rung of the OWL carb re-introduction ladder.  If you’re still in Atkins Phase 1 Induction, substitute turnip or red radishes for your stew ‘potatoes’.  

INGREDIENTS: 

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

¼ c. Carbalose flour or sifted CarbQuik (2 T. consumed & calculated below) (use oat fiber for lower carbs)

Dash salt and coarse black pepper

2 T. coconut or olive oil

1 large stalk celery, cut 1″ pieces

1 large carrot, cut 1″ pieces

3 oz. onion, cut 1″ pieces

8 oz. rutabaga, peeled, cut in 1½” pieces

3 c. water (or enough to just cover pot contents)

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

NUTRITIONAL INFO:  Makes 5 servings, each contains:

257 cals, 50.6g fat, 7.94g carbs, 2.62g fiber, 5.32g NET CARBS, 31.3g protein, 142 mg sodium

 

 

Italian Meatloaf (or Meatballs)

Although I think of this as my Italian meatball recipe, it is simultaneously my preferred meatloaf recipe.  Meatballs are truly Italian, but meatloaf as we know it in America, isn’t really served in Italy to my knowledge.  I’ve just added Italian seasonings to a good base meatloaf recipe so I call it an Italian Meatloaf.  Serving this classic ground beef mixture as a baked loaf is uniquely American,I believe.

After trying many meatloaf recipes over the years, I keep coming back to this one that was my mother’s.  As I said, it’s Italian in flavor profile, cooks up consistently and never fails to get compliments when served to guests.   I’ve not found a recipe I like better in nearly 55 years of serious cooking.  Before my low-carb days, the only difference in the recipe was I used 2-3 slices of sliced white bread or leftover rolls or biscuits for the flax or low-carb roll.  But the carb savings in making the switch is barely detectable to our palettes.

This tasty fare is suitable for all phases of Atkins, Keto diets and if you omit the cheese, it is suitable for Paleo-Primal followers as well.  This is also the recipe I use whether I want a meatloaf or Italian meatballs for spaghetti.  I bake my meatballs on a sheet pan for about 30 minutes (or you can fry them over medium heat).  When baked, I usually don’t bother turning them during cooking, so the ease in baking over frying is a no-brainer.

If you are avoiding flax, and you don’t have any low-carb bread on hand, you can instead sub in 1 tsp. chia seeds soaked 10 minutes in 3 T. water OR just increase to 2 eggs in the meat mixture.  You definitely want to do one of these things to avoid the meatloaf coming out dense/hard.

INGREDIENTS:

1.5 lb. lean ground beef (or 1 lb. beef+½ lb. ground pork)

2 oz. chopped yellow onion (more if you can afford extra carbs)

2 oz. chopped green pepper  (more if you can afford extra carbs)

1 T. bacon grease

1/4 tsp. dried oregano

1/4 c. parsley, chopped fine

1 egg, beaten (or 2, if you need to omit the flax meal below)

1 T. flax meal or ground chia seeds soaked 10 min. in 3 T. water (or crumbled low-carb biscuit/roll, or another beaten egg)

2 T. Parmesan cheese, grated

4 oz. can tomato sauce (no added sugar)

1/4 tsp. coarse ground black pepper

1/4 tsp. salt

DIRECTIONS:  Soak flax meal or chia, if using, in water in a small bowl for about 10 minutes.  Stir occasionally as it thickens up.  Place meat in large mixing bowl.  Chop onion, bell pepper and sauté both in bacon grease in an oven-proof skillet until very soft.  Add to the meat in the mixing bowl, grease and all.  Add oregano, parsley and Parmesan.  Add soaked flax meal, salt and pepper.  Add all remaining ingredients (except tomato sauce).  Using your hands or a fork, thoroughly mix all ingredients until well-blended.  Shape slightly and tip bowl to allow meat to fall onto baking pan (I use the same sauté pan, actually).  Reshape as desired.  If making meatballs, roll into ½” balls, placing fairly close together on large baking sheet.  Place in 350º oven and bake uncovered for about 30 minutes.  If baking into meatballs, they will be done in about 20 minutes.  Remove from oven at 30 minute mark and pour a 6 oz. can of tomato sauce evenly over the top of meatloaf and return to oven for 20-30 more minutes baking.    Best to check at 15 minutes here as every oven cooks differently.  I can usually tell if the center is done by pressing lightly with a knife at the center top of loaf.  If it feels firm the meatloaf is done.  It should read internal temperature of 160º on a meat thermometer at the center.  If not quite done, cook 5-10 minutes longer.

NUTRITIONAL INFO:

Makes 6 servings, each 4 oz. serving has (including the tomato sauce topping):

349  cals, 22.9 g  fat, 4.27g carbs, 1.1g fiber, 3.17g NET CARBS, 30.2g protein, 588 mg. sodium

Net Carbs drop about 1g. per serving if tomato topping is omitted.

Meat Loaf

Meatloaf appears to be a uniquely American food.  In all my travels abroad I’ve never seen it on a restaurant menu or seen it served in Bed and Breakfast establishments anywhere.  I’m going to share two meatloaf recipes with you today.  This delicious meatloaf uses eggplant as a filler/binding agent; the other recipe I’ll be sharing later does not.  This one is moist, flavorful and goes well with most vegetable sides.  It is equally good made with zucchini, but I tend to use eggplant more often.  This recipe 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. sea salt

¼ tsp. coarse black pepper

1/8 tsp. oregano, optional

1 egg, beaten

1 low carb bun or one-minute-muffin, soaked in water & squeezed out

1 T. flax meal (or an additional egg)

1¼ lb. ground beef (or 3/4 lb. beef + 1/2 lb. ground pork)

OPTIONAL:  Drizzle a 6 oz. can of tomato sauce on top added at the 30 min. cooking mark.  

VARIATION:  Add 2 oz. chopped bell pepper, your color choice, to the skillet with the onion.  Adds a nice flavor layer to the final meatloaf. 

DIRECTIONS:  Preheat oven to 350º.   Sauté onion (and bell pepper, if using) in olive oil in skillet on high heat  until tender.  Add grated zucchini and continue to sauté until zucchini begins to get soft.  Add minced garlic cooking 1 minute.  Turn off heat.  Place ground meat in large bowl.  Put sautéed veggies into bowl next.  Add cheeses, seasonings and beaten egg.  Moisten flax bun with a bit of water and mush it up on top of the mixture.  Mix all ingredients well either with a fork or clean hands  until it is well-blended.  Tip meat out into a loaf pan or onto baking pan and shape into an even oblong loaf.  Bake at 350º about 1 ½ hours total or until meat thermometer reads 170º in the center.   Should be firm when touched if done properly.  If desired, at the 30 minute mark of cooking, top with a small can of tomato sauce or slices of tomato.  If you do so, add to those numbers in below, as this is not included below.  Not everyone likes a tomato sauce atop their meatloaf (using just pan juices for a ‘gravy’). 

NUTRITIONAL INFO: Serves 5, each serving contains (meatloaf only, no tomato topping): 519 calories 35.4 g  fat 6.28 g  carbs, 1.86 g  fiber, 4.42g NET CARBS (around 5.42 g if tomato topping used) 42.8 g  protein 116 mg. sodium

 

 

Smoked Gouda Chipotle Bacon Burger

We can’t talk about classic American food without bringing up hamburgers!  Many people eat these things twice a week, so they are truly an American food icon!  Although I have a number of burger recipes on my website, this one, for me, is the best of all those that are not just plain smoked meat patties.  The three flavor ingredients just go so well together and enhance the meat greatly!  This may just be the best burger I’ve ever created or eaten!  My husband grills these outside but the real magic is going on inside in  my kitchen.  The flavor layers are simply magical!   Mmmm……Mmmm……Mmmmm……is all I can say!

I want to take this opportunity to mention the wonderful little commercially-made low-carb hamburger buns called SMART BUNS by SmartBaking Company in my photo.  A friend over at Low Carb Friends Forums (Ouizoid is her member name) mentioned them not too long ago and I decided to order some at Netrition.com).  They are neutral flavor and have a wonderful texture!  You’ll swear you’re eating a regular high-carb bun!  And there is a bit of deductible sugar alcohol in them that, along with a hefty measure of fiber, makes them zero carb.  Only 4 net carbs even if you don’t deduct the sugar alcohol!  The bag says gluten-free, but most will tell you Oat fiber isn’t 100% gluten-free, so Celiacs will not be able to enjoy these most likely.  I have no such issues, so I will be ordering these regularly to be used exclusively for burgers, as they are a little pricey to use for all my sandwiches.  They have even gone up in price lately, so I no longer buy them with any regularity and stick to my low-carb bun creation.  This one is my favorite as of this posting and is suitable once you get to Phase 2 OWL (Ongoing Weight Loss).

You must use an Induction-friendly Revolution Roll/Oopsie, flax bun or NO bun at all for burgers to be acceptable during the first Induction Phase of the Atkins program.  But I imagine these burgers would be pretty darn good with no bun at all, to be quite honest.  The Smart Buns in the recipe are not suitable until Phase 2 OWL, due to grain product in the buns.   These are suitable for Keto diets if they fit your daily macro limits, but are unsuitable for Primal-Paleo.  But you folks can certainly use a plan-suitable bun and omit the cheese and enjoy this delicious recipe.

INGREDIENTS: 

1 lb. ground beef

4 slices bacon, cut into large pieces

2 oz. onion, slivered in thin wedges

2 oz. shredded Smoked Gouda cheese (or cheese of choice)

4 T. my Chipotle Mayonnaise

4 Smart Buns (or suitable low-carb buns of your choice)

DIRECTIONS:  Form four patties with your hamburger meat and grill as usual to desired doneness level.  While those are being cooked, brown the bacon and onion until the onion is beginning to brown and caramelize.  With your spatula, divide the mixture into 4 equal groups in the skillet.  Place 1/4 of the cheese atop each group.  This will “bind” it together as the cheese melts so it will stay put on your burger while you eat it.  Place lid on skillet and turn off heat.  In a minute or so the cheese will be melted.  Place a patty on each bun bottom.  With your spatula, carefully dip up each portion of the bacon-onion topping onto each burger patty.  Squirt (from a mustard squirt bottle if you have one) or dip your mayo equally onto the four burgers and top with bun top.  Finally, as we say in Texas, CHOW DOWN on these tasty wonders!

NUTRITIONAL INFO:   Makes 4 burgers.  Each contains:  (Smart Bun included)

469 calories, 36.6 g fat, 17.5 g carbs, 12.2 g fiber, 5.3 g NET CARBS, 35.3 g protein, 562 mg sodium

Asian Grilled Pork Chops

It’s hard for me to believe this is one of the very first recipes I posted on my blog back in 2009.  My, time flies.  This grilling marinade recipe helps tenderize less-expensive cuts of meat.  You can use it to oven-bake the meat, but grilling takes it to a whole new level as you can imagine.  I have used this marinade on beef chuck, sirloin steak, flank steak strips, pork ribs and pork chops as shown above.  I like to serve with grilled slices of yellow squash, onion and tomato.  It is also good with my Eggplant in Garlic Sauce which I will post momentarily.  This recipe is only Atkins Induction friendly if you leave out the sherry/wine.

INGREDIENTS:

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

2 T. water

2 tsp. sugar equivalent sweetener of your choice

1 tsp. minced fresh ginger

2 cloves minced garlic

1 T. white wine or sherry (omit for Induction)

Dash of red cayenne pepper

3-4 drops Tabasco

2 tsp. olive oil (to coat steak before grilling)

1 lb. pork chops (about 4) (or 4 servings thick pork country ribs)

DIRECTIONS:  Put first 8 ingredients into a gallon ziploc bag.  Zip and manipulate to mix well.  Add meat to bag, close and manipulate again until all meat is coated.  Marinate for 6-8 hours.   Remove from refrigerator and take meat out of bag.  Marinade should be discarded.   Pat meat dry with paper towels and baste with olive oil on all sides.  Charcoal over hot fire (3″-4″ from coals) to desired stage.  Remove to cutting board and let stand 2-3 minutes before slicing or serving.

NUTRITIONAL INFO: Makes 4 servings each containing:

207 cals, 20g fat, <1g carb, 0g fiber, 1g NET CARBs, 26g protein, 66mg. sodium

Moroccan Grilled Chicken

 

The Moroccan spice blend in this grilled chicken is an interesting creation that will take ordinary grilled chicken to a whole new level.  I have also used it on on grilled beef chuck, lamb, pork and even for a whole grilled fish with good results.  For those who don’t do much grilling, this recipe bakes nicely in your indoor oven.  This one is suitable for all phases of Atkins and other Keto diets.  I do hope you’ll try it someday.  I think you’ll like it if you do!

INGREDIENTS:

1 lb. chicken breasts or 4 thighs, deboned only if you wish to speed up cooking

3 T. olive oil

1 T. my Moroccan Spice Blend

6 T. your favorite low-carb BBQ sauce + 3 T. water

DIRECTIONS:   Preheat oven to 400º.  Slice deboned chicken breasts laterally on an angle to form 4 thinner pieces.  If using thighs, slit with knife so you will be able to spread the meat out as flat as possible.  Place oil in baking sheet.  Dip each piece of chicken into oil to coat.  Sprinkle the spice blend over all meat surfaces.  Lay coated chicken onto awaiting hot charcoal grill or your oiled baking pan  if cooking indoors.   If meat is deboned, grill for about 12-13  minutes on a side.  Alternately, bake at 400º oven for about 20-30 minutes.  Baste with sauce a couple times during cooking.  Time will slightly vary depend on thickness of meat, type of meat/fish and of course, the heat stage of your fire/oven.   If grilling, cook as you normally would the particular meat you are doing, basting with sauce several times during cooking to keep meat moist.  I recommend serving with a green salad topped with tahini dressing, tabouleh salad, or roasted/grilled veggies of your choice.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

306 cals, 19 g fat, 3.1 g carbs, 0.95 g fiber, 2.25 g NET CARBS, 33.7 g  protein, 42% RDA Vitamin B6, 30% iron, 102 % niacin, 34% phosphorous, 275 mg potassium and 50 % selenium.  Another very healthy dish!

Mediterranean Meat Patties

Served on (Flour tortilla)

One can’t talk about Middle Eastern food without thinking of  meat wraps.  These I whipped up for lunch one day.  I was transported to all the Middle Eastern cafes I’d had wraps in in various places.  These wonderful little meat patties can be ready in just 15 minutes!  Grilling them, which is traditional, will of course take a little longer.  I most DEFINITELY liked the flavor and confess I can eat two of them they are so good.  I serve them typically with tzatziki yogurt sauce or my Shawarma mayo.  The flavor of the leftovers only  improves these!  This meat mixture would also make great meatballs added to Mediterranean casserole dishes with eggplant, tomatoes and feta. If you have some low-carb tortillas on hand, make the wrap shown above,  on the table in no time.  This recipe can be made with beef or lamb and is suitable for all phases of Atkins.  Primal-Paleo folks can eat this meat on a Greek salad or plan-suitable “wrapper”.  When used in wraps, my delicious tzatziki sauce is very good on these sandwiches, particularly with a little extra chopped parsley sprinkled on top!   Another great choice is some of my homemade Shawarma Mayo as the sauce reminds me of Shawarma sandwich wraps I’ve had in the past.  Click here for the recipe for my no-flour  tortilla wraps.

INGREDIENTS:

1 lb. ground beef or lamb (pork works for me, but pork is not eaten in the Middle East)

about 1/3 c. kale or spinach leaves

¼ c. parsley

1 oz. onion

1 clove garlic

½ jalapeno, seeded and chopped fine

¼ c. feta cheese, crumbled

Dash each salt, pepper & allspice

1/8 tsp. my salt-free Homemade Cavender’s Greek Seasoning

1 T. za’atar sauce

1 medium egg

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

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

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

Imam Bayildi (Stuffed Eggplant)

These tasty stuffed eggplant will fill you right up! If you’ve eaten Dolmades in Greece, it was a tasty meat/rice filled rolled grape leaf; in Iran, it is folded into a square box shape and they call them Dolmeh.   Stuffed peppers are called Dolmas in some Middle Eastern countries.  Whatever the specific name, whatever the country, these things have a lot of flavor layers to excite your palate.  My stuffed eggplant is yet another form of dolma seen in most Middle Eastern cooking.  I know they usually choose the slender oblong strain of eggplant for making Imam Bayildi in most parts of the Middle East, rather than the larger, fat eggplants we grow primarily in the U.S., shown above.  We use what we have on hand, right?   

This dish is actually quite easy to make.  It’s a little carb-y, but that’s because of the eggplant itself, not what’s in the stuffing.  No empty carb/calorie fillers in this recipe!  This dish is suitable for all phases of Atkins and Keto diets if you can fit the carbs into your daily limits. It is also suitable for Primal and will even work for Paleo if you sub in chia gel or an extra egg for the ricotta or cream cheese.

INGREDIENTS:

2 T. coconut oil

1  16-oz. whole eggplant, stemmed and cut in half lengthwise

10 oz. ground beef (or lamb)

2 oz. onion, chopped

¼ tsp. sea salt

Dash black pepper

1 tsp. ground cinnamon

½ tsp. ground cumin

1 Roma tomato, seeded & chopped

1 clove garlic, minced

1 T. fresh spearmint, chopped (or 1 tsp. dried mint)

Pinch crushed dried dill leaf

2 beaten eggs

1/4 c. ricotta or cream cheese (instead use chia gel or an extra egg for a Paleo version)

VARIATION:   Add just a few (1-2 T.) scissor-snipped raisins to the filling.

DIRECTIONS:  Melt the oil in a very large skillet over high heat.  Place eggplant in the pan cut-side down.  Brown the cut surface, pressing the eggplant halves down with your hand as they cook.  Cook them for about 10-15 minutes.  Remove them to a cutting board to cool a bit.

Add the meat to the skillet and brown over medium-high heat.  Add the onion toward the end of the browning process and cook until pretty tender.  Add the seasonings next.  Lower heat and simmer 5 minutes or so to let the spices mingle in the meat nicely.  Turn off heat.

Preheat oven to 350º.  Using a knife slice or scoop out most of the eggplant flesh from the halves, leaving about 1/2″ of the flesh intact on the skin for shell support during baking.  Place the two hollowed out shells in a baking pan.

Next, chop the scooped out eggplant flesh into ½” dice and add back into the meat mixture in the skillet.  If the eggplant is still opaque in places (likely it is not fully done), turn the fire on to medium and stir/simmer the meat-eggplant mixture until the eggplant is pretty tender.  Turn off heat.

Stir the beaten eggs into the ricotta and add to the meat mixture and mix well to bind and moisten the filling.  Spoon half the mixture into each eggplant shell.  Pop the pan into your preheated oven and bake for about 35-40 minutes or until the shells appear to be fully cooked.  Pairs nicely with my Iranian Mint Cucumber Salad as shown.

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

467 cals, 42 g fat, 19.85 g carbs, 9.25 g fiber, 10 g NET CARBS, 38.4 g protein, 499 mg sodium

Middle Eastern Stuffed Peppers

When they stuff grape leaves, peppers, tomatoes, onions, or whatever in the Middle East with meat mixtures, they call that food ‘Dolma‘ (or a word similar), which literally means “stuffed”.  

I haven’t had these particular stuffed peppers since I lived in Iran but I do stuff peppers with a variety of meat mixtures fairly often.  Our maid in Iran made something like this for us one time.    I remember she put raisins in her meat filling, which I thought very odd at the time.  That jacks up the carbs too high for me on my low-carb regimen, since peppers themselves are pretty carb-y.  So I tend to leave out the raisins.   If I think I can splurge a bit, I’ll snip up a few with kitchen shears and add them since they add so much flavor.   Fatimeh also used bulgur wheat in hers, whereas I used lower-carb hemp seeds.  Even with my changes, the peppers themselves have quite a bit of carbs, as you can see in the stats below.  But peppers are so good for you, I don’t care.  I’m just going to fix stuffed peppers once in awhile and that’s a fact!   One of these is a serving and fills me right up.  These are suitable once you get to Phase 2 Atkins.  Keto folks can probably fit these macros into their day with menu planning.  These are also suitable for those following Primal or Paleo programs.

INGREDIENTS: 

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

20 oz. lean ground beef

2½ oz. onion, chopped

3/4 c. chopped parsley

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

3 T. hemp seeds/hearts

1 tsp. each turmeric, dried mint and dried dill

1½ tsp. ground cinnamon

Dash each salt and pepper

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

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

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

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

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

Iranian Kubideh (meat kebabs)

I’ve mentioned living in Teheran in my childhood.  Dad, USAF,  was  basically teaching their officer pilots to fly the newly acquired American F-84 and F-86 jets.  Our assigned motor pool driver, Reza, a serving soldier in the Iranian Army, loved to cook and hunt.  Dad & Reza hunted duck, pheasant and gazelle a number of times while we were there.    One time, Reza shot a prairie chicken that was right along the roadside on one of our drives down to Isfahan.   The area was wide-open desert terrain, no habitation, so why not?   Reza hid the feathered bird  in a cloth tucked under his arm as we entered the hotel restaurant that evening and were being seated.  Reza asked the waiter if the chef would be willing to cook it up for us.  In just a few minutes, the chef came to our table and said he’d be delighted to whip up a tasty braised Fesenjan (Reza’s self-proclaimed favorite food), if we could be patient.   This chicken in this dish is braised in the oven and has walnuts and pomegranate kernels in the sauce.  Took a long time, but man, was it ever worth waiting for when it came to the table!  There’s not much meat on a single prairie chicken, but all 5 of us got a small portion.  Luckily, we ordered plenty of other tasty dishes to round out the meal.  I still make Fesenjan and definitely need to post in here here on the blog.

On the rare weekend, Reza would even cook one of his favorites in our home, to show off his culinary skills.  On one such occasion he made us Kubideh on the grill, another of his favorites.  Although I have been able to run down many recipes for it on-line.  My version evokes the flavors of his.  The jalapeno is not traditional but what can I say?  I’m in Texas and we put jalapeno in most everything we grill!  🙂  It does not make these overly spicy “hot”, just adds a nice flavor layer in my opinion.  Your call on adding it or not.

Kubideh are traditionally made with lamb, but as I explained in my last post,  I prefer using ground beef.   When grilling your kubideh, you want them somewhere between the doneness stage of the kubideh on the left side of the platter and the kebabs on the right side of the platter in the photo above.  Obviously my husband’s fire was uneven on this occasion.   You’re aiming for a nice, light char on the meat.  The skewers in photo right are some lamb kebabs we grilled to freeze for a second, future meal.  We do that often when grilling.  🙂  This recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo.

INGREDIENTS:

1 lb. ground beef or lamb (preferably 80% lean)

1 egg, beaten

¼ c. parsley

1 oz. onion, minced very fine

1 clove garlic, minced

1/8 tsp. ground cinnamon

¼ tsp. ground cumin

1/4 tsp. allspice

¼ tsp. black pepper

Optional:  ½ jalapeno, seeded and minced fine

Optional:  1 T. bacon grease or softened butter, only if using 90% meat.  Not needed for 80% or 70% meat.

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)

Iranian Lamb Curry

Continuing our journey throughout the Middle East, this has to be one of my fondest memories of our years there.   This dish Mom traditionally made with Iranian lamb, and I would eagerly eat it then.  I’m not fond of American lamb as it is much stronger tasting, so I now make this dish with beef.  Iranian lamb is processed under a year of age, and has thus not yet developed the stronger taste older lamb gets over time.  Once we got back to the States, where lamb is processed much older, I could no long stand the taste of lamb (not even New Zealand imported lamb).

I cannot stand to even smell lamb cooking in the kitchen, as it reminds me of the smell of the unrefrigerated meat markets we had to patronize in Iran!    Back in 1960, there was only one chain of meat markets in Teheran (German operated) that had refrigerators.  You haven’t lived until you’ve smelled pork and lamb carcasses hanging on the hook for hours in the summertime, heat often as high as 112º in the shade.  That olfactory memory just never goes away.  Nope, I just can’t do lamb, even though I’ve tried a few times since.  When my husband cooks lamb on the grill for himself, I make him clean the grill grate before we can do ribeyes on that grill again, my issues with U.S. lamb are so bad.  As we don’t have easy access to the mild tasting lamb of Iran, lamb is a non-meat for me.  Beef will have to do in those recipes.

This delicious curry is very simple to cook.   Traditionally served over Iranian rice, a most unique rice  and the best rice in the world in my opinion.  I has a wonderful, indescribably nutty, highly aromatic flavor (similar to basmati rice , but much, much better!).   It’s so unique my family shipped 250 lbs. of it back to the states in a huge metal storage drum.  We ate that rice for the next 6 years, until I graduated from high school actually!

On Atkins I avoid rice due to high carbs, plus I can’t get Iranian rice anymore, so I serve this curry over a bed of steamed, mashed cauliflower.  Or sometimes I grate the raw cauliflower into riced bits and microwave it 4 minutes on HI, stirring each minute.  Bananas sliced in half lengthwise (if you’ve reached Atkins Maintenance) seared off in a skillet with melted butter are absolutely GREAT eaten with this particular curry!   I just have to have my fried bananas with this curry!!  Try them with it  and you’ll see what I mean!  This curry sauce is actually quite different from Indian curries, in my opinion,  so I hope you’ll try this one if you’re a curry fan.  This recipe (without the bananas) is Atkins Induction friendly.

INGREDIENTS:

1 ½  lb. thinly-slivered lamb, beef chuck, flank or sirloin
2 T. olive oil
Enough water to cover the meat
1/2 bay leaf
6 black peppercorns
4 oz. chopped yellow onion
2 T. chopped parsley
2 tsp. high quality curry powder (I use Sharwood’s mild)
1 T. tomato paste to thicken (2 if you’ve overdone the water)
Xanthan gum to thicken further, if desired

DIRECTIONS:  Brown meat over high heat in a deep skillet or wok. Cover (just) with water and add remaining ingredients. Simmer covered with lid for about 1 hour or until meat is fully tender. Time will vary with different meats and thickness used in slivering it up. Maintain water covering, adding a bit as you cook down the curry.  When your meat is tender (chuck will take the longest to get tender), lightly dust the curry sauce with xanthan gum a couple times (it doesn’t take much at all), stirring between each addition, allowing it to develop/thicken before adding more.   Too much is not a good thing when it comes to xanthan gum.   Stop when just when you’re satisfied with thickness (it only takes about 1/8-1/4 tsp xanthan gum in my experience).  Taste for salt and add to your taste.

If you need fewer servings, go on and cook the whole recipe, as it freezes well and like Italian food, it just seems to taste even better each time you reheat and serve it!

NUTRITIONAL INFORMATION:  Serves 4, each serving has:

290.3 cals,12.6g fat, 3.88g carbs, 1.93g NET CARBS, 1.95g fiber, 38.58g protein, 39 mg  sodium

Eggplant al Pesto

This delicious Italian dish can be a side with meat or seafood, an entrée (with ground beef or Italian sausage  added) or even a bruschetta for spreading on toasted low-carb bread!  Very versatile, this recipe.  I make my own pesto sauce and usually have some spaghetti meat sauce in my freezer, so this dish is real easy to whip up most of the time.  Fresh basil often doesn’t agree with my stomach, but I’m here to tell you this was one of the very best eggplant dishes I’ve eaten in a LONG time!  I used just a hint of my pesto sauce.  This is one of those dishes that isn’t so pretty, but it makes up for this photographic flaw in flavor!  DELICIOUS!

This recipe is suitable for Atkins Induction and it freezes well, too!  It is a fairly small side dish recipe, so double the recipe for a large family.  This serves 4 as a side. With the addition of a layer of pre-browned ground beef or ground Italian sausage, this would make a delightful entrée for 2 people.  As an appetizer bruschetta spread, each 1-2 tablespoons (1/4 serving) would contain around 55 cals, 4g fat, 1.6 g carbs, 0.66g fiber, 1g NET CARBS, 1.3 g  protein, 18 mg sodium (not counting the toasted bread you use).

NOTE:  As an alternative preparation method, to cut fat grams you can toss the cubed eggplant in just 1 T. olive oil.  Then spread onto onto a silicone-lined or non-stick baking pan lightly oiled with olive oil.  Your call there.    

INGREDIENTS:  

8 oz. eggplant, peeled, sliced ¼” thick and then cut into smaller pieces about 1″ in size

3 T. olive oil  [see note in red above]

1 T. my pesto sauce

½ c. low carb spaghetti sauce

1 T. Parmesan cheese, grated

1/3 c. mozzarella cheese, grated

DIRECTIONS:   Preheat oven to 350º.  If sautéing eggplant, heat oil in non-stick skillet and sauté the eggplant, turning often with a spoon, until it is completely translucent (will be nearly done at this point).  If pre-baking your eggplant, lightly oil a pan and bake/broil the slices on a baking sheet at 350º about 10-20 minutes.  When nearly done, remove from heat.  Place the chopped eggplant in a small casserole-type baking dish (no need to grease the baking dish).  Dot the eggplant evenly with the spaghetti sauce first.  Then dot evenly with the pesto sauce.  Sprinkle on the Parmesan and finally spread the mozzarella evenly on top.  Pop into a 350º oven for about 20-30 minutes.

NUTRITIONAL INFO:   As a vegetable dish, this serves 4.  As an entrée (8 oz. meat added) it serves 2 people.  Each side dish serving (no meat) contains:

214.5 cals, 18.5g fat, 6.3g carbs, 2.63g fiber, 3.67g NET CARBS, 7.08 g protein, 71 mg sodium

Eggplant Lasagna

When I have an eggplant on hand, I often make this layered lasagna-type dish with it.  Comes out real tasty every time.  Doesn’t get more Italian than something like this tasty treat. 

This dish is Induction friendly if you can fit the carbs into your day.  🙂  I find with all the cheese, this dish is salty enough without added salt. This is not a particularly large recipe, so if you want extra for some to be leftover for freezing, I would recommend doubling the recipe.  This recipe is not suitable until Atkins Phase 2 OWL.  It is suitable for Primal if you eat occasional dairy, but not for Paleo due to the cheese.

INGREDIENTS:

10 oz. eggplant

1 T. olive oil

1 c. low-carb spaghetti sauce with meat  (I use homemade, my recipe here:

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 cals, 19.7g fat, 11.13g carbs, 3.65g fiber, 7.48g NET CARBS, 19g protein, 250 mg sodium

Lasagna

Still Cooling before Slicing

You can’t discuss Italian food without bringing up lasagna.  It’s a much beloved favorite.  Since low-carbers don’t eat regular pasta, I am using my Einkorn Dumplings dough rolled into lasagna noodles works just fine for me.   A double recipe of the dough makes exactly 12 long lasagna noodles about 1″ wide (6 per recipe), rolling it the thickness of pie crust (1/8″ thick). 

This lasagna I bake for TWO meals, so I make a huge batch of 8 servings and freeze half.  This lasagna is delicious and my only regret is I waited so long to try this dough as flat lasagna noodles!! 

This recipe is suitable for all phases of Atkins and Keto diets, but not for Primal and Paleo.  I’m certain you’re going to be as amazed at how much like real lasagna noodles this is, too.  Even my picky husband said he was astounded how good this was.

I like really meaty lasagna, but you can cut calories cutting back some on the meat.  You can also cut fat and carbs some reducing the cheeses.  But it was just perfect as written in my opinion. I truly know now this dough is really magical and WILL cook properly in a moist enough recipe like this.  I wanted to use 1c. frozen chopped spinach up and put it on the bottom of my lasagna, which you can see if you look closely at my photo above, but I have not included it in the ingredients or nutritional data as I don’t do this often and honestly, I couldn’t even taste that bit of spinach.

INGREDIENTS:

2 lb. lean ground beef

2½ low carb spaghetti sauce of your choice (I used Lucini’s “Tomato Basil”)

1 tsp. dried oregano leaves (or 1 T. fresh, chopped)

8 oz. shredded mozzarella cheese

½ c. grated Parmesan

3/4 c. ricotta cheese (or 3/4 c. cottage cheese, or 3 oz. cream cheese)

Optional:  1 cup frozen, chopped spinach 

2 recipes of my Einkorn Dumplings dough

DIRECTIONS:  Brown the ground beef (drain off 1-2 T. grease into your 9 x 13 baking pan to grease it well).  Stir in the sauce and oregano and simmer for 5 minutes.  Remove from heat.  Make a double recipe of the dumplings dough per that recipe’s instructions (linked above).  Place dough on a silicone sheet (or plastic wrap on a moistened counter).  Place a sheet of plastic wrap on top of the dough and press out a bit with your hands.  Then with a rolling pin, roll dough into a rectangular sheet about 1/8″ thick roughly the length of your baking pan.  Gently with the back of a knife bland (so you won’t cut your silicone sheet) cut into twelve roughly 1″ wide noodles.

Now to construct your lasagna.  Preheat oven to 350º so it can be getting hot while you construct the dish.  Spoon about ¼ of the meat sauce evenly into the bottom of the greased baking pan or glass casserole dish in a dotting manner.  If using any spinach, dot it on top of the sauce now.  To remove noodles one at a time, slide your left hand under the silicone to lift and “tip” 1 noodle into your right hand.  Do this ever so gently trying not to tear them.  You will put 4 noodles on each layer, so place 4 noodles at this time lengthwise  on top of the casserole (there will be space between them).

The noodles require moisture to cook properly, so next spoon ¼ of the meat sauce over the top in a dotting motion again.  “Spreading evenly” is just not crucial with lasagna. 😉  Now sprinkle ½ of the mozzarella followed by ½ of the Parmesan cheese.  Dot with half the ricotta cheese.

Now position 4 more noodles on the casserole.  Spoon on ¼ of the meat sauce next.  Place the final 4 noodles on next.  Sprinkle the remaining mozzarella and Parmesan cheese. Dot with the remnants of the Ricotta cheese.  Dot the casserole with the remaining sauce.

Cover tightly with foil and bake at 350º for about 40-50 minutes.  Uncover and bake another 15-20 minutes until top is just beginning to brown and the edges are getting bubbly.  Cool for at least 10 minutes before attempting to cut and serve.  As always, lasagna pairs nicely with a lovely green salad and low-carb garlic bread as well, if you can afford the extra carbs.

NUTRITIONAL INFO:   Makes eight 3″x4″ rectangular servings, each contains: (doesn’t include optional spinach)

545 cals, 36g fat, 11.5g carbs, 5.13g fiber, 6.37g NET CARBS, 45 g protein, 1176 mg sodium (from cheese)

Italian Meatloaf (or Meatballs)

Although I think of this as my Italian meatball recipe.  Meatballs are truly Italian, but meatloaf as we know it in America isn’t really served in Italy.  I’ve just added Italian seasonings to a good meatloaf recipe so I call it Italian Meatloaf.  Serving this classic ground beef mixture as a baked loaf is uniquely American,I believe.

After trying many meatloaf recipes over the years, I keep coming back to this recipe my mother made for many, many years.  As I said, it’s Italian in flavor, cooks up consistently and never fails to get compliments when served to guests.   I’ve not found a recipe I like better in nearly 55 years of cooking.  Before my low-carb days, the only difference in the recipe was I used 2-3 slices of sliced white bread or leftover rolls or biscuits for the flax or low-carb roll.  But the carb savings in making the switch is barely detectable to our palettes.

This tasty fare is suitable for all phases of Atkins, Keto diets and if you omit the cheese, it is suitable for Paleo-Primal followers as well.  This is also the recipe I use whether I want a meatloaf or Italian meatballs for spaghetti.  I bake my meatballs on a sheet pan for about 30 minutes (or you can fry them over medium heat).  When baked, I usually don’t bother turning them during cooking, so the ease in baking over frying is a no-brainer.

If you are avoiding flax, and you don’t have any low-carb bread on hand, you can instead sub in 1 tsp. chia seeds soaked 10 minutes in 3 T. water OR just increase to 2 eggs in the meat mixture.  You definitely want to do one of these things to avoid the meatloaf coming out dense/hard.

INGREDIENTS:

1.5 lb. lean ground beef (or 1 lb. beef+½ lb. ground pork)

2 oz. chopped yellow onion (more if you can afford extra carbs)

2 oz. chopped green pepper  (more if you can afford extra carbs)

1 T. bacon grease

1/4 tsp. dried oregano

1/4 c. parsley, chopped fine

1 egg, beaten (or 2, if you need to omit the flax meal below)

1 T. flax meal or ground chia seeds soaked 10 min. in 3 T. water (or crumbled low-carb biscuit/roll, or another beaten egg)

2 T. Parmesan cheese, grated

4 oz. can tomato sauce (no added sugar)

1/4 tsp. coarse ground black pepper

1/4 tsp. salt

DIRECTIONS:  Soak flax meal or chia, if using, in water in a small bowl for about 10 minutes.  Stir occasionally as it thickens up.  Place meat in large mixing bowl.  Chop onion, bell pepper and sauté both in bacon grease in an oven-proof skillet until very soft.  Add to the meat in the mixing bowl, grease and all.  Add oregano, parsley and Parmesan.  Add soaked flax meal, salt and pepper.  Add all remaining ingredients (except tomato sauce).  Using your hands or a fork, thoroughly mix all ingredients until well-blended.  Shape slightly and tip bowl to allow meat to fall onto baking pan (I use the same sauté pan, actually).  Reshape as desired.  If making meatballs, roll into ½” balls, placing fairly close together on large baking sheet.  Place in 350º oven and bake uncovered for about 30 minutes.  If baking into meatballs, they will be done in about 20 minutes.  Remove from oven at 30 minute mark and pour a 6 oz. can of tomato sauce evenly over the top of meatloaf and return to oven for 20-30 more minutes baking.    Best to check at 15 minutes here as every oven cooks differently.  I can usually tell if the center is done by pressing lightly with a knife at the center top of loaf.  If it feels firm the meatloaf is done.  It should read internal temperature of 160º on a meat thermometer at the center.  If not quite done, cook 5-10 minutes longer.

NUTRITIONAL INFO:

Makes 6 servings, each 4 oz. serving has (including the tomato sauce topping):

349  cals, 22.9 g  fat, 4.27g carbs, 1.1g fiber, 3.17g NET CARBS, 30.2g protein, 588 mg. sodium

Net Carbs drop about 1g. per serving if tomato topping is omitted.

Mega Meatballs

I don’t make meatballs very often, but my husband and I both like them.  Thought I’d post the recipe I use when I do make them.  The dish shown above not classic “saucy” Italian tomato gravy with meatballs, as actually very little sauce is put on each serving in the shown dish. But it is an adequate tomato relish there to make 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).  It’s made with all natural ingredients, has a lovely taste and I buy it for quick sauces and use 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.

MEATBALLS:

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

1 lb. ground pork

2 beaten eggs

½ c. ricotta cheese

4 oz. cream cheese, softened

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

½ tsp. dried oregano, crushed

1 clove minced garlic

¼ c. Parmesan cheese

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

QUICK MARINARA SAUCE:

3 T. olive oil

½ c. celery, chopped

4 oz. onion, chopped

¼ c. bell pepper, chopped

5 large mushrooms, chopped

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

2/3 c. parsley, chopped

3/4-1c. water, as needed

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

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

3 medium zucchini (about 10 oz. each)

1 T. olive oil

DIRECTIONS FOR NOODLES:   Cut the zucchini into noodle shapes either with a hand held julienne peeler, a Vegetti, or a spiralizing tool like the counter-top Spirooli  that I used to use, but whose handle broke off.  Heat olive oil in non-stick skillet over medium-high heat.   Add zucchini threads to the pan and lightly saute just until they become translucent.  DO NOT OVERCOOK them or they will get mushy.

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

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

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

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

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

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

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

Spaghetti Sauce Bolognese

This week I’m going to take you to Italy!  Italian foods are on the menu, so get set for some fun!   Some of the recipes I’ll showcase are authentic Italian fare; some are my own creations.  But I promise they are all delicious!  One can’t think of Italian food without immediately turning one’s thoughts to spaghetti!  This is the spaghetti sauce recipe I have used for nearly 75 years now.  It was my mother’s version long before me.  🙂  Haven’t found one I like better.  I usually double or triple this recipe and freeze some for convenience in other kitchen creations.  This recipe is acceptable for all phases of Atkins, Keto diets, Primal-Paleo as well.

INGREDIENTS:

1 ½ lb. lean ground beef

½ c. green pepper chopped

½ c. parsley chopped

1 c. celery chopped

6 garlic cloves minced

6 oz. yellow onion chopped

2   14-oz. cans crushed or diced tomatoes (with no added sugars)

1   small (8 oz.) can tomato paste

½ tsp. salt

1/4 tsp. black pepper

1/2 tsp. cayenne pepper (less if you don’t like it very spicy)

1 T. dried crushed oregano

1 bay leaf

1 T. fresh rosemary (or ½ tsp. dried)

1 T. fresh basil leaves, chopped (or ½ tsp. dried)

½ tsp. fennel seed, crushed

VARIATIONS:  Add 1½ c. diced eggplant, 6 sliced fresh mushrooms, or replace 1/2 lb. of the ground with with browned Italian sausage crumbles, balls or links.  Any of these variations are quite nice in this recipe.

DIRECTIONS:  Brown meat in large stew pot.  You may need a little oil if your meat is real lean.  Chop all veggies and add to meat and stir well.  Now add garlic, seasonings, tomatoes and tomato paste.  Simmer covered for 1½-2 hours on lowest heat possible.  Stir often during cooking and if it gets too thick to do so, add ½ c. water to think the sauce a wee bit.  Will yield about 8-9 cups of sauce, or 8-10 servings, depending on how saucy you like things and how you plan to use the sauce.   For my noodles, I use spaghetti squash threads, zucchini ‘noodles’ or I order on-line low-carb commercial noodles like Al Dente’s ‘Carba Nada’ line of pasta.  Those still on Atkins Induction might consider the shirataki noodles with oat fiber for your Italian dishes.  I think they are the best shirataki noodles out there.  I believe the brand I’ve tried is Zeroodle I obtained at Netrition.com.  

NUTRITIONAL INFO: Serves 10, each serving has: (excluding ‘noodles used)

295.3 cals, 20.75g fat, 13.18g carbs, 4.48 g fiber, 8.7g NET CARBS, 18.3g protein, 116 mg. sodium

Mexicali Spaghetti Squash

Let me say up front, this final Mexican Food celebration post, is not an authentic Mexicali recipe.  I just like the sound of the city name and appropriated it to name my creation ‘Mexicali’.   I plead ‘Guilty as charged’.    🙂 I created this dish while on Weight Watchers many years ago in my 30’s.   I discovered this amazing vegetable that year and have enjoyed using it in many different applications.  It’s fun to fork out the treads when cooked and it is fun to eat!  Good for you, too.  This recipe has remained in my menu rotations ever since it’s creation in 1980.  Spaghetti squash is is a bit “carb pricey”, so plan your day’s meals carefully to be sure this one will fit  without pushing you over your carb limit for the day.

This is pretty baked right in the squash shell as a “bowl”, but if that tears up after cooking the squash in the first step, just butter a glass baking dish instead and bake the filling like a regular casserole.  This recipe is  OK for Atkins Induction, Keto diets and Primal.  It is not suitable for Paleo followers with the cheese in it.

INGREDIENTS:

1 c. spaghetti squash threads (half of 1 lb. squash’s yield)

3 oz. chopped onion

3 oz. chopped bell pepper (any color)

1 lg. plum tomato, chopped

1 clove minced garlic

2 T. chopped cilantro (optional)

½ tsp. chili powder

¼ tsp. ground cumin

4 oz. Cheddar cheese, grated

8 oz. ground beef

dash pepper

DIRECTIONS:

Cooking the squash:

Using large kitchen knife cut squash in half lengthwise.  Wrap one half in plastic wrap and refrigerate for some other use.  Place the other half, cut side down, in a microwave proof baking dish.  Add ½ c. water to the pan.  Microwave on HI for 12-14 minutes or conventional 350º oven for about 30 minutes.  Outer skin will begin to give when touched when the squash is done.  Take out of microwave and pour off water.  Turn squash over and using a spoon, scoop out the seeds and discard.  With the tines of a fork, strip out the squash “threads” into a bowl.    Try not to tear the squash shell, as you are going to use this shell as a baking “dish”.  If it tears up, discard and use a greased glass dish instead.

Making the filling:

Brown ground beef in non-stick pan over medium heat. It will probably produce enough grease on its own to continue, add a little if not.   Add onion and bell pepper and sauté until they begin to get soft.  Add garlic, tomato and all seasonings. Continue to cook until vegetables are tender.  Pour over squash threads in the bowl, add ¾ of the cheese and stir to mix all ingredients well.  Spoon mixture into the two halves of the squash shell.  Top with the bit of reserved cheese.   Place back into pan you originally used to bake the squash.  Bake about 3-4 minutes in a microwave on HI; or bake 15-20 minutes in 350º conventional oven.

NUTRITIONAL INFO: Serves 2, each serving contains:

573 cals, 38g fat, 15.35g carbs, 2.85g fiber, 12.5g NET CARBS, 43g protein, 900 mg. sodium

Beef Chile Relleno Casserole

I just love chile rellenos, but I don’t like all the fuss of actually stuffing the poblano peppers.  Lazy me, what can I say.  So I just make the popular dish up in a layered casserole.  Tastes exactly the same, but it’s much less trouble to put together.   Shown above with a serving of black soy beans (not regular black beans which are higher in carbs) and guacamole salad.  This recipe is Atkins Induction friendly and Primal diners who eat cheese can also enjoy this dish. It would not be suitable for Paleo followers.

INGREDIENTS: 

3 poblano peppers (2-2.5 oz. each)

12 oz. lean ground beef

2 oz. onion, sliced

½ tsp. dried guajillo or ancho chile, seeded & chopped (optional, but both very mild in heat)

¼ tsp. chili powder  (½ tsp. if guajillo & ancho chiles above are not available)

¼ tsp. garlic powder

3/4 c. Ro-Tel tomatoes and green chiles, solids only (mild)

¼ c. cilantro, chopped

6 oz. Monterrey Jack cheese, grated

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

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

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

NUTRITIONAL INFO:   REcipe makes 4 servings, each contains:

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

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

Beef Enchiladas

With those corn tortillas I just posted, you might want to try my classic Tex-Mex gooey, cheesy beef enchiladas.  They don’t always dip up so pretty with low-carb tortillas, but man, are they ever good!!!  What they lack in appearance they sure make up for in flavor!  It’s how I’ve made these things for over 40 years, other than the low-carb tortilla part.  I can’t live without my regular fix of enchiladas, so I just HAD to come up with some kind of  low-carb “corn” tortilla so that I could indulge in my favorite Mexican food after tacos.   They’re like enchiladas that have sat too long over a restaurant buffet warming tray and falling apart, but for me, that’s just when enchiladas start getting GOOD!  The flavors have mellowed by then.  😉

Now let’s be honest here.  My low-carb corn tortillas I developed are NOT as good as the real deal. I’d be lying if I said they were. But hey, you do what you have toto remain as low-carb as possible.  They are every bit as good as my traditional tortilla enchiladas in final flavor!!

Guacamole salad is a perfect complement to this Mexican dish. These enchiladas are not suitable until the nuts and seeds rung of the Atkins Phase 2 OWL carb re-introduction ladder.   They are not suitable for Paleo or Primal due to the cheese and the cornmeal/corn flavoring in the tortillas.

INGREDIENTS:

1 lb. ground beef

8 low-carb tortillas (I used my homemade low-carb “corn” tortillas)

3 oz. onion, chopped

1 tsp. chili powder blend

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

1 clove garlic, minced

¼ tsp. ground cumin

4 oz. grated cheddar cheese

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

1 c. homemade red enchilada sauce

½ c. canned green tomatillos

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

NUTRITIONAL INFO:  Makes 8 enchiladas, each contains:

283 cals, 21.06g fat, 5.50g carbs, 0.67g fiber, 4.83g NET CARBS, 19.4g protein, 40 mg sodium

Greek Moussaka

This recipe is not for induction due to the flour in the topping.  If you want to try using xanthan gum or guar gum to thicken the topping instead, those on Induction could have this wonderful dish.  I’d use about 1/4 tsp. and wait and see in a couple minutes how thick it gets.  If too thin, add about another 1/4 tsp.  Remember to either lightly dust the xanthan gum into the sauce gradually, stirring constantly, or mix it into the melted butter up front.  I’ve been making this same recipe for nigh on to 40 years.  The Carbalose flour is the only low-carb change I had to make to the original recipe!  Once I made this version of Moussaka, I simply quit looking for BETTER Moussaka recipes.  It’s as good as any I ever ate in Greece or Greek restaurants here in the U.S.  As a low-carber, I cannot put the layers of sliced potatoes into my Moussaka.  Sigh.

If already in  Atkins Phase 2 ‘OWL’, a couple tablespoons of red wine added to the tomatoes is a very good flavor addition, but this is not included in nutritional info below.   This recipe takes a little time to prepare, but makes an excellent dish for company with a nice Greek salad.  This casserole freezes well and just seems to get better tasting for doing so!

CASSEROLE INGREDIENTS:

12 oz. sliced eggplant

1/3 c. olive oil

½ yellow onion, chopped

16 oz. canned tomatoes, crushed well

1½ lb. lean ground beef

¼ tsp salt

Dash black pepper

½ tsp. oregano

Pinch cinnamon

1 clove minced garlic

1 c. Parmesan cheese, grated

Pinch salt

2 T. red wine (optional if beyond Induction Phase)

TOPPING INGREDIENTS:

¼ c. butter, melted

5 T. Carbalose Flour or Carbquick (use 100% certified gluten-free oat flour for gluten-free version)

½ c. heavy cream

1 c. water

¼ tsp. salt

Dash white pepper

¼ tsp. nutmeg

2 beaten eggs

2 tsp. lemon juice

¼ c. crumbled feta cheese

DIRECTIONS:  Soak eggplant slices in salted water 20 minutes.  Drain and pat dry on paper towels.   Preheat oven to 450º.  Grease oblong casserole dish with olive oil or silicone lined baking sheet. Add eggplant, turning to coat on both sides with oil.  Bake 20 minutes.  Turn off oven and let eggplant stand while you do the next phase.  Alternate method, you can sear the eggplant in olive oil in a non-stick skillet.

Heat remaining olive oil in large skillet.  Add onion, garlic and saute 3-4 minutes until translucent. Add meat and sauté until no longer pink.   Carefully strain off grease onto the cooling eggplant.  Now add the tomatoes (and 2 T. red wine, if using) to the drained meat in the skillet.  Simmer 5-10 more minutes.  Turn off fire and let cool while you prepare the topping.

For the topping, melt the butter in medium skillet over medium heat.  Stir in the Carbalose flour and cook 1 minute.  Add water in a thin stream, stirring constantly to thin down the flour paste ever so gradually.  Add  salt, pepper, nutmeg and cinnamon.  Slowly stir in cream, simmer 1-2 more minutes and set aside.

Preheat oven to 350º.  Grease a 9×13 glass/ceramic casserole dish.  Layer 1/3 eggplant, 1/3 meat mixture, 1/3 Parmesan cheese (repeat 1-2 more times , until things run out).  Bake 15-20 minutes.  Remove from oven.

In a bowl, beat the eggs and slowly whisk into the cooling cream topping mixture.  Add the lemon juice and crumbled feta cheese.  Taste and season with salt & white pepper to taste.  Carefully spoon over the half-baked casserole.  Sprinkle with nutmeg and pop back into oven until topping is beginning to puff and brown slightly, about 35 minutes or so.  Cool 10 minutes and cut into 8 squares.

NUTRITIONAL INFO: Makes 8 servings, each containing:

516 calories, 40 g  fat, 10.7 g  carbs, 3.8 g  fiber, 6.9 g NET CARBS, 30 g  protein, 770 mg sodium

Greek Souvlaki and Grilled Vegetables

In my foray back into my old tried-and-true recipes, the theme for a couple days will be Greek foods.  When lived on  Galveston Island for over 25 years.  There is a large Greek community there that held an annual Greek Festival.  This dish was ALWAYS on the menu for the festival.  We both love Greek food immensely and so much of it is Atkins friendly! I’ve been making this dish for many years and thought I’d share with my low-carbing friends.  It is suitable for Atkins Induction, too!  By the way, this marinade is surprisingly good on grilled chicken and fish, as well!  Suitable for all phases of Atkins, most Keto diets and Paleo-Primal programs as well.

INGREDIENTS:

12 oz. trimmed, steak or lamb, cut into 1½” cubes (I’ve even used pork  for this)
4 oz. red bell pepper in 1½” pieces
4 oz. green bell pepper in 1½” pieces
2 small onions (1½” diameter or less)
8 oz. yellow squash(1½” thick slices)

MARINADE:

3 T. extra virgin olive oil
juice of 1/2 lemon (about 1/2 T.)
1 T. white vinegar
2 small cloves minced garlic
1 tsp. dried oregano
2 small crushed bay leaves

Marinate meat in fridge in plastic bag/container 4-5 hours in the marinade. Stir occasionally or hand manipulate the bag to coat all pieces well. When ready to cook meal, parboil peppers 1 minute, squash 2-3 minutes, onions 3-4 minutes. Lift each type veggie out of water at appropriate number of minutes. I find veggies won’t get done as fast as the meat does if not parboiled.

For more even cooking control, we like to skewer veggies on their own skewers. Baste veggies in 1 T. more EVOO and a pinch of oregano or 1/4 tsp. Cavender’s No-Salt Greek Seasoning.

Now skewer meat on 5 long skewers.  Pieces can be pretty close together on the skewers. Grill over hot charcoal fire for approximately 10-12 minutes on a side, positioned VERY close to coals.  Voila! Dinner for three. If you have enough skewers (this amount takes 5 long skewers), this is a real easy company dinner served with a Middle Eastern cucumber, sour cream, mint salad.

NUTRITIONAL INFORMATION:  Makes 3 servings, each contains:  (Can be 4 smaller servings, but as this is so good, portion size is difficult!)

492.7 cals, 35.43 g fat, 10.7 g carbs, 2.93 g fiber, 7.77g  NET CARBS, 33.1 g. protein, minimal sodium

Indian Kheema Matar

Shown on bed of sautéed cabbage

My husband just adores this Indian dish he first had at the Taj Palace in Austin, TX.  My version is similar, but with less sauce surrounding the meat.  It’s so blinkin’ easy to make and tasty, we have it often.  My husband wants his on the traditional basmati rice.  I shred and sauté a quick serving of cabbage shreds to serve mine on.  This dish can be made with either ground lamb or ground beef and is equally good with both.  This Indian dish is traditionally cooked with peas rather than my low-carb green beans.  But I have I found it is just as good with small cut frozen green bean pieces (to lower carbs) and then served on cabbage.  I think I may even like the taste better on the cabbage presentation than the rice, to be honest!    The nutritional info below does not include the cabbage (or rice).  My husband and I found my first attempt at Kheema Matar, which we have often had at Indian restaurants, to be pretty darn good!  It has rapidly moved into my quick and easy recipes category.

This also makes an excellent filling for making samosas or meat hand pies. Just add a wee bit of leftover beef gravy or thickened beef stock to moisten/bind it all together.

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

1/8-¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

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

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

OPTIONAL:  Add 1/2-1 c. beef or chicken stock (or leftover gravy) and simmer a bit for a moist gravy.  Thicken a bit with your favorite thickener to desired thickness.

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

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

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

Indian Muthi Kebabs

I came up with my version of the muthi kebabs that are often served with a Mixed Grill at Indian restaurants.  So I tinkered around with my Garam Masala spice blend and a few other common Indian seasonings and grilled the final result.   I managed to get my recipe pretty darn close to the taste I’m so familiar with.  This has since become my go-to Indian kebab recipe.  I like to serve these with various grilled vegetables, usually including onions, but sometimes with grilled tomatoes or grilled yellow squash.  Also pictured are dry-griddled Mission Carb Balance whole wheat flour tortillas (3 net carbs per tortilla) for a very similar taste to Indian whole wheat chapatis.  🙂

These kebabs can be made with either beef or lamb.  And although you can skillet cook or broil them indoors, grilling them over charcoal will achieve a flavor so similar to those done in a tandoori oven that once you’ve done them that way, you’ll not want them any other way.  Of that I am certain!  I have tried to mold these on skewers before, but I have never had much luck with that.  Gravity kicks in and mine drop off the skewer before I can even get the skewer to the grill, so we just do them in little patties instead.  🙂    This recipe is Atkins Induction friendly and is also suitable for Keto, Primal and Paleo.

Shown in the traditional oblong shapeINGREDIENTS:

24 oz. ground beef or lamb (not too lean, or add some fat)

4 oz. onion, minced fine

2-3 T. cilantro, chopped

1 jalapeno pepper, seeded and chopped fine

½ tsp. ginger root, minced

1 tsp. Garam Masala

¼ tsp. turmeric

¼ tsp. salt

1 small egg, beaten

Dash black pepper and cayenne pepper

DIRECTIONS:   I have a food processor, so I throw all the ingredients in and process until all veggies are minced fine and blended well into the smooth meat.  Form into 8 equal patties.  I actually weigh mine and make them 3 oz. raw mixture for each patty.   Prepare charcoal fire and grill over hot coals for about 10 minutes on a side (will vary depending on how hot your fire is and how far the meat is from the coals).   I like to serve these kebabs with my Indian Creamed Spinach , assorted grilled veggies or my Roasted Shawarma Vegetables .  Mmmmm. Good Eats!

NUTRITIONAL INFO:   Makes 8 patties, each contains:

237.6 cals, 15.2 g fat, 1.46 g  carbs, 0.29 g fiber, 1.17 g NET CARBS, 22.5 g  protein, 418 mg sodium

Indian Samosas (with meat)

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.  Traditionally they are made with vegetable mixtures, but I decided to use some leftover Kheema Matar for mine today.  Thought I could use my Mozzy Dough as it’s pretty flexible to be manipulated.  For the filling, my Kheema Matar meat mixture will do nicely, as it has veggies and meat.

These came out wonderful!  I used a little of my Sofrito mixed with a little chopped mint in olive oil for a dipping sauce.  They are traditionally dipped into a tamarind sauce.  I have tamarind on hand, but haven’t picked a recipe for that sauce yet.   Here is a link to a Youtube video on how to make a tamarind dipping sauce.  Samosas to me, don’t really need a sauce at all, really, if the filling is a good one.

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, 1/6 recipe) consists of 2 small samosas (1 if making just 6 larges ones) and has:

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)

Correction to Beef-Broccoli Casserole (using more hemp seeds & less rice)

My Fitness Pal, my recipe builder/tracker since FitDay no longer does food tracking, made this a 16 serving recipe!! That wasn’t a typo and I have no earthly idea how it did that.

This recipe only serves 8 people with 1 cup of the casserole. I just caught the mistake and have corrected the post on-line. Nutritional information for the nutritional info for the version with more hemp hearts and less rice should read:

416 cals, 31g fat, 18g carbs, 3g fiber, 15g NET CARBS, 24g protein, 247 mg sodium

If you printed out this recipe, please make these corrections to that line.

Beef-Broccoli Casserole

I made a tasty casserole tonight. I whipped up a quick batch of Jennifer Eloff’s low-carb Condensed Mushroom Soup. I just love her recipe (made in food processor with no cooking) and use it ALL all the time for casserole making! It makes enough for TWO casseroles, so I only use half a recipe in this creation. I added ground beef, 1½ c. leftover wild-white rice blend I wanted out of the fridge, and a few other things for a delicious end result. Due to the rice in this recipe, it is not acceptable until you get to the grains level of the carb-reintroduction ladder in Atkins Phase 2 OWL. Because of that rice, this recipe is a clearly little carbier than most of my recipes. But you could lower carbs for this by using less rice blend and more hemp hearts. That’s your decision, of course. I will provide a second set of macros for those that must so this to be able to include this tasty dish in their dietary regimen.

This recipe is not suitable until you are nearer to your goal weight.

INGREDIENTS:

14 oz. ground beef, 90% (I buy bulk & package for freezing in 10-12 oz. packs)

4 oz. red onion, chopped or sliced

4 oz. fresh mushrooms sliced quite large

½ recipe Jennifer Eloff’s low-carb Condensed Mushroom Soup

1½ c. cooked wild-white rice (I usually cook 3/4 c. raw in 1½ c. water for 18 min. lowest heat)

1/3 c. Hemp Hearts

6 oz. coarsely cut up broccoli (I include stems)

1 c. shredded Monterey Jack Cheese (or mozzarella)

DIRECTIONS: Preheat oven to 350º. Place 3/4 rice blend in 1½ c. water in 2 qt. saucepan. Bring to boil. Lower to lowest heat. Wrap lid with paper towels double thick. Place lid tightly on pot and simmer lowest heat for 18 min. Remove and set aside.

Make the soup recipe by those instructions at the link above, reserving half the recipe in refrigerator for another use. Set what you’re using aside for now.

Over medium-high heat, brown beef in a large skillet. Add onion and sauté until onion is getting tender. Add mushrooms and continue cook, stirring often until mushrooms are no longer opaque. Lower heat to medium-low. Add in the ½ recipe of condensed soup, 1½ c. rice only and the hemp hearts. Stir all well to blend. You can bake/serve this right from the skillet, or pour it out into a greased casserole dish. Press the pieces of broccoli gently & evenly into the meat/rice mixture. Cover with lid or piece of foil, place into 350º oven for 20 minutes. Pull out of oven and remove lid. Sprinkle shredded cheese on top, around the broccoli as best you can. Bake for 10 minutes more to melt the cheese. I served mine with a colorful cucumber and tomato mint salad.

NUTRITIONAL INFO: Makes eight 1-cup servings. Each contains:

348 cals, 23g fat, 22g carbs, 3g fiber, 19g NET CARBS, 19g protein, 247 mg sodium

If you decide to reverse the rice and hemp hearts to drastically reduce carbs (using ½ c. rice + 1 c. hemp hearts, each serving has: Flavor of final dish will be slightly different……..slightly more nutty tasting.

426 cals, 31g fat, 18g carbs, 3g fiber, 15g NET CARBS, 24g protein, 247 mg sodium

Loaded “Potato” Casserole

Who doesn’t like a loaded baked potato?  This is the low-carber’s version, with meat added for a complete meal!  Just leave out the meat and you have loaded baked “potatoes.”  Not such a pretty dish photographically,  but a very tasty dish we all love dearly!   I had a leek on hand so I just used that, but green onion is more traditional on a loaded baked potato.  This goes together fast and was truly delicious.  Makes a big casserole that will serve 6 hungry adults.  🙂  This dish is suitable for all phases of Atkins, Keto diets and those Primal folks that eat occasional dairy.

INGREDIENTS:

½ large head cauliflower, cut into smallish chunks

4 oz. bacon,  chopped

1½ c. green onion or cleaned leeks, chopped

1 lb. ground beef or pork (I use 90%),

2 oz. cream cheese

½ c. sour cream

1/8 tsp. coarse black pepper

2 c. shredded cheddar cheese

VARIATION:   Omit the ground beef for a simple side dish for other meat entrées

DIRECTIONS:  Preheat oven to 350º.  Steam or boil cauliflower until almost fully tender, but not quite.  While the cauliflower is cooking, in a large skillet or wok, brown the bacon.  Add the green onion or leeks and sauté until tender. Add black pepper and mix in well.  Salt won’t be needed with bacon and this much cheese. 🙂  Add ground beef, breaking apart and stirring as it cooks.  If using fattier ground beef, I recommend browning it first and draining off the excess grease before adding to bacon and other ingredients to the skillet.  This will result in a less greasy final dish.

Now add cream cheese to the skillet, stirring to allow it to melt and disperse evenly into the mixture.  Add sour cream and blend well.  Stir in the drained cauliflower gently. Top with grated cheese and pop into preheated 350º oven for 20-30 minutes to allow flavors to blend and cheese to melt.  Serve at once with a lovely green salad or green veggie of your choice.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

465 cals, 37g fat, 8.68g carbs, 2.41g fiber, 6.27g NET CARBS, 26.6g protein, 676 mg sodium

Imam Bayildi (Stuffed Eggplant)

These tasty stuffed eggplant will fill you right up! If you’ve eaten Dolmades in Greece, it was a tasty meat/rice filled rolled grape leaf; in Iran, it is folded into a square box shape and they call them Dolmeh.   Stuffed peppers are called Dolmas in some Middle Eastern countries.  Whatever the specific name, whatever the country, these things have a lot of flavor layers to excite your palate.  My stuffed eggplant is yet another form of dolma seen in most Middle Eastern cooking.  I know they usually choose the slender oblong strain of eggplant for making Imam Bayildi in most parts of the Middle East, rather than the larger, fat eggplants we grow primarily in the U.S., shown above.  We use what we have on hand, right?   

This dish is actually quite easy to make.  It’s a little carb-y, but that’s because of the eggplant itself, not what’s in the stuffing.  No empty carb/calorie fillers in this recipe!  This dish is suitable for all phases of Atkins and Keto diets if you can fit the carbs into your daily limits. It is also suitable for Primal and will even work for Paleo if you sub in chia gel or an extra egg for the ricotta or cream cheese.

INGREDIENTS:

2 T. coconut oil

1  16-oz. whole eggplant, stemmed and cut in half lengthwise

10 oz. ground beef (or lamb)

2 oz. onion, chopped

¼ tsp. sea salt

Dash black pepper

1 tsp. ground cinnamon

½ tsp. ground cumin

1 Roma tomato, seeded & chopped

1 clove garlic, minced

1 T. fresh spearmint, chopped (or 1 tsp. dried mint)

Pinch crushed dried dill leaf

2 beaten eggs

1/4 c. ricotta or cream cheese (instead use chia gel or an extra egg for a Paleo version)

VARIATION:   Add just a few (1-2 T.) scissor-snipped raisins to the filling.

DIRECTIONS:  Melt the oil in a very large skillet over high heat.  Place eggplant in the pan cut-side down.  Brown the cut surface, pressing the eggplant halves down with your hand as they cook.  Cook them for about 10-15 minutes.  Remove them to a cutting board to cool a bit.

Add the meat to the skillet and brown over medium-high heat.  Add the onion toward the end of the browning process and cook until pretty tender.  Add the seasonings next.  Lower heat and simmer 5 minutes or so to let the spices mingle in the meat nicely.  Turn off heat.

Preheat oven to 350º.  Using a knife slice or scoop out most of the eggplant flesh from the halves, leaving about 1/2″ of the flesh intact on the skin for shell support during baking.  Place the two hollowed out shells in a baking pan.

Next, chop the scooped out eggplant flesh into ½” dice and add back into the meat mixture in the skillet.  If the eggplant is still opaque in places (likely it is not fully done), turn the fire on to medium and stir/simmer the meat-eggplant mixture until the eggplant is pretty tender.  Turn off heat.

Stir the beaten eggs into the ricotta and add to the meat mixture and mix well to bind and moisten the filling.  Spoon half the mixture into each eggplant shell.  Pop the pan into your preheated oven and bake for about 35-40 minutes or until the shells appear to be fully cooked.  Pairs nicely with my Iranian Mint Cucumber Salad as shown.

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

467 cals, 42 g fat, 19.85 g carbs, 9.25 g fiber, 10 g NET CARBS, 38.4 g protein, 499 mg sodium

Puerto Rican Stuffed Zucchini

When I can get a real big calaba squash (cousin to zucchini but lighter skin color) I like to stuff them.  This tasty recipe sports a touch of my my beloved sofrito condiment.  This is delicious and perfectly suitable for all phases of Atkins and Keto diets.  Primal folks might want to enjoy this once in awhile.  Paleo devotees will want to leave off the cheese.

INGREDIENTS:

1   12-oz zucchini or calaba summer squash

8 oz. lean ground beef

1½ oz. onion, chopped

1½ oz. bell pepper (any color)

3 T. my Sofrito sauce

1 beaten large egg

Dash black pepper

1/8 tsp. sea salt

2 oz. shredded Monterrey Jack cheese

DIRECTIONS:  Preheat oven to 350º.  Cut stem and tip end off squash.  Cut in half lengthwise.  Scoop out the flesh leaving ¼” or less intact on the shell for support.  Place the shells into a pot of boiling water and parboil for 2-3 minutes to begin the cooking process.  When you bypass this step, the shells don’t get as done in the oven.  Remove, discarding the water and place the squash shells onto a baking dish.

Now dice the flesh you scooped out into ½” dice.  Brown the ground beef. When no longer pink, add the squash, onion and bell pepper.  Add salt and pepper.  Saute until vegetables are tender.  Remove from heat.  Beat and stir in the egg, the sofrito sauce and mix well.  Spoon the filling into the two shells.  Top each with 1 oz. of the cheese.    Pop into 350º oven for 35 minutes.  Remove from oven and top each half with 1 oz. of the cheese.  Pop back into the oven for about 15 minutes to melt the cheese.   Serve immediately.   Place a little more sofrito in a dish for folks to add at the table if they want more of that flavor (I did).   This paired nicely with a green salad.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

522 cals, 35 g fat, 10.3 g carbs, 2.9 g fiber, 9.40 g NET CARBS, 41.4 g protein, 876 mg sodium

Smoked Gouda Chipotle Bacon Burger

Shown on a Smart Bun

We can’t talk about classic American food without bringing up hamburgers!  Many people eat these things twice a week, so they are truly an American food icon!  Although I have a number of burger recipes on my website, this one, for me, is the best of all those that are not just plain smoked meat patties.  The three flavor ingredients just go so well together and enhance the meat greatly!  This may just be the best burger I’ve ever created or eaten!  My husband grills these outside but the real magic is going on inside in  my kitchen.  The flavor layers are simply magical!   Mmmm……Mmmm……Mmmmm……is all I can say!

I want to take this opportunity to mention the wonderful little commercially-made low-carb hamburger buns called SMART BUNS by SmartBaking Company in my photo.  A friend over at Low Carb Friends Forums (Ouizoid is her member name) mentioned them not too long ago and I decided to order some at Netrition.com).  They are neutral flavor and have a wonderful texture!  You’ll swear you’re eating a regular high-carb bun!  And there is a bit of deductible sugar alcohol in them that, along with a hefty measure of fiber, makes them zero carb.  Only 4 net carbs even if you don’t deduct the sugar alcohol!  The bag says gluten-free, but most will tell you Oat fiber isn’t 100% gluten-free, so Celiacs will not be able to enjoy these most likely.  I have no such issues, so I will be ordering these regularly to be used exclusively for burgers, as they are a little pricey to use for all my sandwiches.  They have even gone up in price lately, so I no longer buy them with any regularity and stick to my low-carb bun creation.  This one is my favorite as of this posting and is suitable once you get to Phase 2 OWL (Ongoing Weight Loss).

You must use an Induction-friendly Revolution/Oopsie, flax of NO bun for burgers to be acceptable during the first phase of the Atkins program.  But I imagine these burgers would be good with no bun at all, to be quite honest.  The Smart Buns in the recipe are not suitable until Phase 2 OWL, due to grain product in the buns.   These are suitable for Keto diets if they fit your daily macro limits, but are unsuitable for Primal-Paleo.  But you folks can certainly use a plan-suitable bun and omit the cheese and enjoy this delicious recipe.

INGREDIENTS: 

1 lb. ground beef

4 slices bacon, cut into large pieces

2 oz. onion, slivered in thin wedges

2 oz. shredded Smoked Gouda cheese (or cheese of choice)

4 T. my Chipotle Mayonnaise

4 Smart Buns (or suitable low-carb buns of your choice)

DIRECTIONS:  Form four patties with your hamburger meat and grill as usual to desired doneness level.  While those are being cooked, brown the bacon and onion until the onion is beginning to brown and caramelize.  With your spatula, divide the mixture into 4 equal groups in the skillet.  Place 1/4 of the cheese atop each group.  This will “bind” it together as the cheese melts so it will stay put on your burger while you eat it.  Place lid on skillet and turn off heat.  In a minute or so the cheese will be melted.  Place a patty on each bun bottom.  With your spatula, carefully dip up each portion of the bacon-onion topping onto each burger patty.  Squirt (from a mustard squirt bottle if you have one) or dip your mayo equally onto the four burgers and top with bun top.  Finally, as we say in Texas, CHOW DOWN on these tasty wonders!

NUTRITIONAL INFO:   Makes 4 burgers.  Each contains:  (Smart Bun included)

469 calories, 36.6 g fat, 17.5 g carbs, 12.2 g fiber, 5.3 g NET CARBS, 35.3 g protein, 562 mg sodium

Mini Meatloaves

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)

VARIATION:  1/4 c. red wine added to the gravy the last 5 minutes or so is delicious! This is not recommended during Atkins Induction Phase, however.  

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

Eggplant Parmigiana Sandwiches

I’m planning on making these tonight for dinner with the beautiful eggplant my husband brought home yesterday.  I never tire of eggplant in ANY form.  This recipe is deep in my blog archives so I thought I’d re-share it for my newer followers.  This recipe is inspired by a dish my mother used to make when I was growing up.  Of course, she used bread crumbs to coat her eggplant (not the pork rinds) as she was not watching carbs.  Her dish didn’t have meat in it, just the eggplant.  However the side dish she made to a complete meal!  This is a delightful tasting and quite filling!  I like to serve it with a tossed green salad.  This dish can also be made with ground lamb if you prefer.  It is suitable for Atkins Induction Phase as well.  Despite their name, it takes a fork and knife to eat these “sandwiches”.

INGREDIENTS:

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

1 oz. crushed pork rinds

6 oz. ground beef (or lamb)

2 slices provalone cheese

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

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

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

2 T. Parmesan cheese

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

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

NUTRITIONAL INFO:    Makes two servings, each contains:

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

Swedish Meatballs

These meatballs are fantastic!  Love the allspice and nutmeg that is typically used in these.  We always have some when we shop at IKEA.  My husband just loves these things.  This is a very BIG recipe, so either make a half recipe or just freeze any leftover.  These are suitable for Atkins Induction ONLY if you omit the white wine in the sauce and use an Induction approved bread like this one in the meatballs.

MEATBALL INGREDIENTS:

1¼ lb. (20 oz) 80% ground beef

4 oz. pork breakfast sausage meat (or plain ground pork)

3 oz. onion

¼ c. parsley

Dash each salt and black pepper

¼ tsp. each nutmeg and allspice

2 large eggs

2 low-carb tortillas (HEB Carb Sense have 3 net carbs)

SAUCE INGREDIENTS:

1 c. beef broth

½ c. heavy cream

½ c. white wine (omit if still in Induction Phase)

4 oz. can sliced mushrooms with juice

Few sprinkles xanthan gum to thicken (if needed)

Dash coarse black pepper

½ c. chopped parsley

DIRECTIONS:  Preheat oven to 350º.  You can brown your meatballs in a skillet if you prefer, but baking is so much simpler.  Place all meat ingredients in food processor and pulse until it it well blended and onion is well-chopped.  With your hands, form into 28 meatballs (about 1½”) and place on large parchment-lined baking pan (close together but not touching).  Bake at 350º for about 30 minutes or until they begin to brown nicely.  Remove pan from oven and using parchment to facilitate, lift the meatballs over to an awaiting large skillet.  Turn heat to high and allow to brown a little more in their pan juices, shaking skillet to roll them around a bit.

Add all sauce ingredients to the pan and let meatballs simmer in the gravy to allow flavors to co-mingle and to be sure meat is fully done.  Only thicken with xanthan gum or your preferred thickener if you feel the sauce is too thin.  Serve at once with your favorite green side dish (I served with buttered, steamed broccoli).

NUTRITIONAL INFO:   Makes 28 meatballs.  Allowing 4 meatballs per serving, so this should serve 7 people nicely.  Each serving contains:

452 cals, 36g fat, 7.58g carbs, 3.61g fiber, 3.97g NET CARBS, 21.6g protein, 362 mg sodium

Beef Stroganoff

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 or zucchini noodles AND you omit the red wine.

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 cals, 21.9 g fat, 5.6 g carbs, 83 g fiber. 4.82 g NET CARBS, 28.8 g protein, 313 mg. sodium

Eggplant-Beef Lasagna

When I have an eggplant on hand, I often end up making this dish with it.  Comes out real tasty every time.  This dish is Induction friendly if you can fit the carbs into your day.  🙂  I find with all the cheese, this dish is salty enough without added salt. This is not a particularly large recipe, so if you want extra for some to be leftover for freezing, I would recommend doubling the recipe.  This recipe is not suitable until Atkins Phase 2 OWL.  It is suitable for Primal if you eat occasional dairy, but not for Paleo due to the cheese.

INGREDIENTS:

10 oz. eggplant

1 T. olive oil

1 c. low-carb spaghetti sauce with meat  (I use homemade, my recipe here:

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 cals, 19.7g fat, 11.13g carbs, 3.65g fiber, 7.48g NET CARBS, 19g protein, 250 mg sodium

Swiss Steak

Swiss Steak, it’s what’s for dinner tonight!  This is a dish my mother fixed often when I was young.  We just LOVED it! She was inclined to serve it with a side of mashed potatoes, but I serve mine now with a side of seasoned cauliflower.  Just as good in my opinion.  Mom didn’t put the red wine I show below in her Swiss Steak either, but I think it transforms the ordinary into something special.  You should omit the wine if still on Induction.  You can use cube steak, round, chuck, sirloin or I even occasionally use 20-21 oz. raw beef shank (5 oz. worth of marrow bone must be trimmed out).  I like to pound whatever meat I use for this with a cleaver to tenderize it a bit.  The oat fiber I dredge over this meat before browning isn’t necessary, but it only adds 0.25 net carbs per serving and tends to make a much browner, tastier gravy. Your call on that one. You can just brown the meat directly in the oil and save the fraction of a carb from each serving, if you don’t have oat fiber or prefer to not use it.  This extremely nutritious dish is Atkins Induction friendly if you omit the wine and resistant starch coating.  Check out the stats below!

INGREDIENTS:

16 oz. beef cube steak, round, chuck or sirloin (I used Grass-fed flank steak)

1 T. oat fiber (omit for fewer carbs)

2 T. coconut or olive oil

4 oz. sliced onion

1 large green bell pepper, sliced

3 Roma tomatoes, cubed large

Dash each salt and black pepper

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

2 c. water (or beef broth)

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

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

NUTRITIONAL INFO:   Makes four 4-oz servings (meat and vegetable sauce only, no underlayment), each contains:

352.3 cals, 15.75 g fat, 8.3 g carbs, 3.28 g fiber, 5.02g NET CARBS, 40 g protein, 97 mg sodium

Mexicali Spaghetti Squash

I created this dish while on Weight Watchers years ago.   Spaghetti squash is a bit “carb pricey”, so plan your day’s meals to be sure this will fit in without pushing you over on your net carb limitation for the day.

This recipe will serve 2 adults.  This is pretty baked in the squash shell as a “bowl”, but if that tears up after cooking the squash in the first step, just butter a glass baking dish instead and bake the filling like a regular casserole.  This recipe is  OK for Atkins Induction, Keto diets and Primal.  Omit the cheese if doing Paleo.

INGREDIENTS:

1 c. spaghetti squash threads (half of 1 lb. squash’s yield)

3 oz. chopped onion

3 oz. chopped bell pepper (any color)

1 lg. plum tomato, chopped

1 clove minced garlic

2 T. chopped cilantro (optional)

½ tsp. chili powder

¼ tsp. ground cumin

4 oz. Cheddar cheese, grated

8 oz. ground beef

dash pepper

DIRECTIONS:

Cooking the squash:

Using large kitchen knife cut squash in half lengthwise.  Wrap one half in plastic wrap and refrigerate for some other use.  Place the other half, cut side down, in a microwave proof baking dish.  Add ½ c. water to the pan.  Microwave on HI for 12-14 minutes or conventional 350º oven for about 30 minutes.  Outer skin will begin to give when touched when the squash is done.  Take out of microwave and pour off water.  Turn squash over and using a spoon, scoop out the seeds and discard.  With the tines of a fork, strip out the squash “threads” into a bowl.    Try not to tear the squash shell, as you are going to use this shell as a baking “dish”.  If it tears up, discard and use a greased glass dish instead.

Making the filling:

Brown ground beef in non-stick pan over medium heat. It will probably produce enough grease on its own to continue, add a little if not.   Add onion and bell pepper and sauté until they begin to get soft.  Add garlic, tomato and all seasonings. Continue to cook until vegetables are tender.  Pour over squash threads in the bowl, add ¾ of the cheese and stir to mix all ingredients well.  Spoon mixture into the two halves of the squash shell.  Top with the bit of reserved cheese.   Place back into pan you originally used to bake the squash.  Bake about 3-4 minutes in a microwave on HI; or bake 15-20 minutes in 350º conventional oven.

NUTRITIONAL INFO: Serves 2, each serving contains:

573 cals, 38g fat, 15.35g carbs, 2.85g fiber, 12.5g NET CARBS, 43g protein, 900 mg. sodium