Eggplant Parmigiana Sandwiches

EggplantSandwich

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

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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

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Shown over Al Dente’s Carba-Nada egg fettucine noodles

This is how I usually put this famous dish together…..pretty simple, actually.  Takes under an hour to prepare. We low-carbers can serve it over low-carb noodles (I can highly recommend Al Dente’s “Carba-Nada” fettucini noodles), shredded stir-fried cabbage or mashed cauliflower.  I don’t care for it much on zucchini noodles, but you might like it that way.   This recipe is suitable for Induction if served over the cauli-mash 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

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 SteakSwiss 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 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

Dumpling Lasagna

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QUICK & DELICIOUS!

When you have just 1 cup of delicious spaghetti meat sauce leftover, give it a whirl on my delicious dumplings for a quick lunch for 1-2 people.  Man, is this ever delicious!!!  When I first created this one, I felt like I was eating real gnocchi or noodle layers!!   This has made my regular recipe rotations and has since hopped right on up to the top of that list!  It has been extremely popular with my Facebook fans in the past (I’m no longer on FB).  Although I made the dumpling dough in small round dumplings, it tasted like I was eating flat lasagne noodles with each delicious bite.  The dumplings held up well in the sauce and did not break down during the baking process (I thought they might).  This is  sooooooo good you need to try it soon!  This is suitable once you reach the Atkins Phase 2 OWL, and OK for Keto dieters.  It would not be appropriate for Primal or Paleo followers due to the dairy.

INGREDIENTS:

(pot of simmering water to make dumplings)

1 recipe my glucomanan Dumplings

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

½ c. mozzarella cheese, shredded

¼ c. Parmesan cheese

¼ c. ricotta cheese

DIRECTIONS:   Preheat oven to 350º.  Mix up the dumplings per that recipe’s instructions.  Form the dough into 24 small balls about 3/4″ in diameter.  Drop into boiling water and lower to a gentle simmer, cover and simmer for 8-9 minutes, DO NOT LIFT THE LID during cooking.   Drain off the water and pour the dumplings into a baking dish (no need to grease it).  Dot evenly with your spaghetti sauce.   Dot evenly with the ricotta.  Sprinkle the mozzarella over the top evenly and finally, top with the Parmesan cheese. Bake at 350º for about 15 minutes to heat all and melt the cheese.  ENJOY!

NUTRITIONAL INFO:   Makes 3 servings, each contains:

286 cals, 18.7g fat, 13.93g carbs, 6.76g fiber, 7.17g NET CARBS, 21.03g protein, 451 mg sodium

Beef Enchiladas

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Above are 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.   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.  😉

I created that low-carb corn tortilla this afternoon.  Not as good as the real deal. I’d be lying if I said it was. But hey, I do what I must to stay low-carb.  They were every bit as good as my traditional tortilla enchiladas!!  Guacamole was 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 ladder.   They are not suitable for Paleo or Primal due to the tablespoon of cornmeal 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

Bœuf Bourguignon (Beef Burgundy)

A long time favorite of my parents when they were living.  I was pretty fond of it myself!  We haven’t had it in ages so I fixed it for dinner last night with the small 2# chuck roast I defrosted.  Yum!  I forget how good this French stewed beef dish is.  This evening I used a fairly small piece of chuck roast, only 2#, but it made enough dinner for 4 very ample servings.  We consumed two and I froze the remainder for another meal!  This dish is not suitable for Atkins induction or Keto dieters in the first 2-3 weeks because of the wine.  But once you’ve been on plan for awhile you can enjoy this delightful, rich, hearty dish from the Burgundy region of France.

INGREDIENTS:

2 lb.   beef chuck, cut in 1½” cubes, trimmed of all fat and gristle

3 T. coconut or extra light olive oil

¼ c. Einkorn flour (or sifted Carbquik bake mix, to reduce carbs)

2 large carrots, peeled, cut in ½” slices

4 oz. yellow onion, cut in wedges (1″ whole onions are traditional)

¼ tsp. dried thyme leaves, crushed (or 1 tsp. fresh, chopped)

2 large cloves garlic, minced (or 3 small)

½ c. Burgundy wine (or other full-bodied red wine)

¼ t.. sea salt

¼ t. coarse black pepper

10 large button mushrooms (8 oz.)

½ c. rich beef broth or bone broth

Water to cover pot contents

Thickener of your choice (I used a light dusting of xanthan gum)

VARIATION:  Add some cubed rutabaga or turnip (potato sub) when you add in the carrots

DIRECTIONS:  Cut beef into 1½” cubes.  Trim all visible fat and gristle off that you can.  Using a large stew/soup pot, heat up the 3T. oil on high heat.  While it is heating, Place the meat into a bag with the flour, salt and pepper.  Shake well to coat.  Place pieces of meat into hot oil and brown the bottom surfaces.  When really browned, turn the pieces and brown the other side.  Add 1-2 c. tap water to slow the cooking.  Next add wine and all remaining ingredients listed.  End with enough more water to cover all solid ingredients, about 1/2″ past, actually.  Allow to come to a boil on high heat.  When it is bubbling lower to lowest heat setting and simmer for about 2 hours.  Cover only if too much water is evaporating and contents are not well-covered. Stir about every 15-20 minutes.  When all is tender and veggies are not too overdone, thicken liquid with your preferred thickener.  Serve at once.

NUTRITIONAL INFO:  Makes 4 large servings, each contains:  (does not include potato sub)

462 cals, 19.1g fat, 16.3g carbs, 3.3g fiber, 13g NET CARBS, 138 mg sodium (to reduce carbs, eat a smaller portion than 1/4 of the batch)

Iranian Kubideh (meat kebabs)

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

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

INGREDIENTS:

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

1 egg, beaten

¼ c. parsley

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

1 clove garlic, minced

1/8 tsp. ground cinnamon

¼ tsp. ground cumin

¼ tsp. black pepper

Optional:  ½ jalapeno, seeded and minced fine

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

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

NUTRITIONAL INFO:   Makes 4 kubideh, each contains:

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

London Broil

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

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

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

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

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

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

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

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

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

Indian Kheema Matar

 

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Shown on bed of sauteed cabbage

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

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

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

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

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

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

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

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

Indian Beef (or Lamb) Koftas

Delicious with or without gravy!

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

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

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

INGREDIENTS (for Koftas):

20 oz. ground meat (beef or lamb)

2 tsp. grated ginger root

2 large cloves minced garlic

1 jalapeno, seeded and chopped very fine

2 oz. onion, chopped very fine

1 beaten egg

½ tsp. turmeric

1 tsp. my Garam Masala

1 c. cilantro, chopped

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

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

2 T. olive oil for frying

INGREDIENTS (for sauce):

2 oz. heavy cream

¼ c. water

1 T. tomato paste

½ c. beef stock or bouillon

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

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

Dash salt & black pepper

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

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

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

Slivered Beef Spaghetti Sauce

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

INGREDIENTS:

¼ c. olive oil

6 oz. chopped yellow onion

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

14.5 oz. can of tomatoes, crushed

8 oz. can of tomato sauce

2 cloves minced garlic

2 tsp. oregano, crushed

¼ tsp. each salt and black pepper

Dash cayenne pepper

DIRECTIONS:

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

NUTRITIONAL INFO: Serves 6-8

1/6 batch:

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

approx. 96 mg. sodium, 9.74 g  NET CARBS

1/8 batch:

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

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

London Broil

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

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

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

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

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

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

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

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

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

Indian Samosa Cups

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

MEAT FILLING INGREDIENTS:

1 lb. lean ground beef

1 T. olive oil

3 oz. yellow onion, chopped

1 clove garlic, minced

1 tsp. fresh ginger root, minced

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. sea salt

2 Roma tomatoes, chopped

¼ c. cilantro, chopped

1 medium 6″ carrot, peeled & chopped fine

1 T. fresh mint, chopped

1 jalapeno pepper, seeded & chopped fine

2 tsp. Garam Masala

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

VARIATION: Substitute lamb for the beef

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

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

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

NUTRITIONAL INFO: Makes 6 samosa cups, each contains:

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

London Broil

London Broil

Shown with Garlic Herb Butter.

When you want to tenderize a tougher cut of meat, like flank steak or London Broil, you have to marinate it to loosen up those meat fibers a bit.  This is one of my favorite steak marinades to use on London Broil.  If you can’t get flank or London Broil, use a piece of lean chuck roast. The flavor on the outer crust of meat is just divine.  The longer you marinate the meat, the more tender the meat will get.  Marinating all day long is preferred, but a minimum of 4-5 hours is a must lest you end up with a very tough, difficult to chew experience.  This recipe is suitable for all phases of Atkins provided those still on Atkins Induction sub in some beef broth for the red wine.  It’s also delicious with my Garlic Herb Butter.

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

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

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

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

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

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

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

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

German Brats and Vegetables

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We recently grilled some delicious German Beef Brats I get from my grass-fed beef supplier. The seasoning blend in his sausages is simply delicious!  Very heavy with black pepper, but we like that.  With the 3 leftover links I defrosted tonight, I created a quick, stir-fried dish that’s both tasty, satisfies and yet stays low in carbs, despite all the vegetables in it. This recipe is suitable for all phases of Atkins, Keto, Paleo and Primal nutritional programs.  You could also make this using any type of brats, smoked sausage or Kielbasa with equally good results.

INGREDIENTS:

2 T. bacon grease

8 oz. German beef brat sausages (or any lean link sausage), precooked & sliced

1 c. frozen green beans

4 oz. onion, sliced thinly

4 oz. green cabbage, sliced

1 large clove garlic, minced

4 oz. red bell pepper, sliced

4 oz. sliced mushrooms, drained

Dash each salt and black pepper

¼ tsp. Sriracha chili sauce

DIRECTIONS:    Heat the bacon grease in a non-stick wok or skillet.  Saute the green beans and onion until it begins to wilt.  Add the cabbage and garlic next and continue sauteing until it just begins to soften.  Add the bell pepper, stirring as it softens just a bit (but isn’t mushy).  Add sausage, mushrooms, salt, pepper and Sriracha sauce and stir well for 2-3 minutes for flavors to blend. Remove and enjoy.   I ate mine plain, but it would be good on brown rice for non-low-carb guests.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

274 cals, 22.5g fat, 10.1g carbs, 3.05g fiber, 7.05g NET CARBS, 8.7g protein, 384 mg potassium, 725 mg sodium

Stuffed Focaccia

Stuffed Focaccia

I wanted something Italian tonight, but not pizza and not pasta.  So I decided to try a stuffed focaccia.  GOOD decision, as this came out VERY good!

variation, add a few sliced black olives, but I didn’t have any on hand.

Before Cutting

Before Cutting

This recipe is suitable for Phase 2 Atkins, Keto diets, Primal folks if consumed only occasionally.  This recipe is only suitable for Paleo if you use a plan suitable bread.

VARIATION:  Add a few sliced black olives to the filling

INGREDIENTS:

1 lb. ground beef (or ½ beef and ½ Italian sausage removed from casings)

½ tsp. total Italian Spice blend

½ c. almond flour

¼ c. golden flax meal

¼ c. plain whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1½ c. shredded white mild cheese (I used a combo of Monterey Jack & Mozzarella)

1 tsp. cider vinegar

1 T. heavy cream

1 T. water

1 tsp. yeast dissolved in another 1 T. warm water (optional, for flavor)

FILLING:  6 oz. sliced mozzarella cheese + 1/4 tsp. Italian Spice Blend

TIP:  If you are not gluten-free, I find 1 T. oat fiber added improves this bread’s texture greatly.  But remember, oat fiber is NOT 100% gluten-free.

DIRECTIONS:  Preheat oven to 350º.  Brown the beef in a skillet.  Add half of the Italian Spice and a dash garlic powder if you like.  Stir well, remove from heat and set aside.

Soften cream cheese in medium mixing bowl in microwave.  Beat in the eggs, cream, water, vinegar, both cheeses and dissolved yeast (if using).  Measure and add in all the dry ingredients and stir well with a rubber spatula. Line an 8 x 11 pan (I used metal) with parchment paper or silicone sheet.  Spoon up around 1/2 of the batter onto the paper and spread to a thin layer with a fork. Batter will be about ¼” thick.  Use 9 x 13 pan for thinner stuffed focaccia results.

Drain meat of any excess grease and spread evenly on bottom layer of batter.  Place the sliced mozzarella cheese on next.  Sprinkle with the rest of the Italian Spice blend.  Dot with the remaining batter, spreading with a fork as best as you can, but it doesn’t have to be perfect coverage.  As it will spread out a bit during baking.  Pop into 350º oven and bake for about 20 minutes or until dry to the touch in the center and lightly browned.  Cool 3-4 minutes and cut into 6 equal portions.  Lift carefully with spatula, avoiding parchment on bottom and serve with a nice green salad on the side.  Store leftovers covered in the pan or in a plastic bag in your refrigerator.  Goes well with a green, tossed salad with a light vinaigrette dressing.

NUTRITIONAL INFO:   Makes 6 large slices, each contains:

487 calories

37 g  fat

5.61 g carbs, 2.43 g fiber, 3.18 g NET CARBS

36.3 g protein

558 mg sodium

Beef Stroganoff

IMG_4983

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

Indonesian Beef Soto

Soto0021

Our best friends of some of 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices.  Though he is as American as apple pie, she is American-born Indonesian and often cooks Indonesian foods.  This dish came about from my exposure eating dinner with them and my reading of a number of Beef Soto recipes in cookbooks.  I combined a mixture of spices traditional to the dish, and then added some veggies I thought would also be good in it. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked.  This dish would also be good made with cooked lamb or venison.  What a hearty, rib-sticking meal this was!  You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with leftover meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot.  This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-lowcarbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   🙂

INGREDIENTS:

2 T. palm oil (or coconut oil)

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

10 oz. lean, cooked beef (or lamb), cubed large

8 oz. summer squash, cut up large (calaba, zucchini, or yellow)

12 cherry tomatoes

1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely

Click to enlarge

Guajillo Chiles

½ tsp. ground cinnamon (or 1″ stick if you prefer)

1 tsp. Thai red curry paste

Dash of chipotle chile powder (or ½ canned chipotle chile, seeded and mashed)

1 thin slice ginger, minced

½ tsp. galangal powder (optional)

½ tsp. turmeric

around 2 c. beef stock (or water) (enough to cover meat)

DIRECTIONS:   In a large soup pot, heat the palm oil.  Brown the onion until it begins to caramelize.  Add shallot and continue to saute until shallot begins to “toast” a bit.  Add garlic and cubed meat and saute a few minutes longer.  Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste.  Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started.  This will allow the spices to mingle with meat and the meat to get tender.  Add cubed squash and continue to simmer until squash is done.  Add tomatoes and cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can if so desired.  I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 calories

19.8 g  fat

9.23 g  carbs, 2.23 g  fiber, 7 g  NET CARBS

24.2 g  protein

627 mg potassium

193 mg sodium

Bœuf Bourguignon (Beef Burgundy)

A long time favorite of my parents when they were living.  I was pretty fond of it myself!  We hadn’t had it in ages so I fixed it for dinner tonight with the small chuck I defrosted.  Yum!  I forget how good this French stewed beef dish with burgundy wine and mushrooms is!  This evening I used a fairly small piece of chuck roast, only 2#, but it made enough dinner for 4 very ample servings.  We consumed two and I froze the remainder for another meal!  This dish is not suitable for Atkins induction or Keto dieters in the first 2-3 weeks because of the wine.  But once you’ve been on plan for awhile you can enjoy this delightful, rich, hearty dish from the Burgundy region of France.

INGREDIENTS:

2 lb.   beef chuck, cut in 1½” cubes, trimmed of all fat and gristle

3 T. coconut or extra light olive oil

¼ c. Einkorn flour (or Carbquik bake mix, to reduce carbs)

2 large carrots, peeled, cut in ½” slices

4 oz. yellow onion, cut in wedges (1″ whole onions are traditional)

¼ tsp. dried thyme leaves, crushed (or 1 tsp. fresh, chopped)

2 large cloves garlic, minced (or 3 small)

½ c. Burgundy wine (or other full-bodied red wine)

¼ t.. sea salt

¼ t. coarse black pepper

10 large button mushrooms (8 oz.)

½ c. rich beef broth or bone broth

Water to cover pot contents

Thickener of your choice (I used a light dusting of xanthan gum)

DIRECTIONS:  Cut beef into 1½” cubes.  Trim all visible fat and gristle off that you can.  Using a large stew/soup pot, heat up the 3T. oil on high heat.  While it is heating, Place the meat into a bag with the flour, salt and pepper.  Shake well to coat.  Place pieces of meat into hot oil and brown the bottom surfaces.  When really browned, turn the pieces and brown the other side.  Add 1-2 c. tap water to slow the cooking.  Next add wine and all remaining ingredients listed.  End with enough more water to cover all solid ingredients, about 1/2″ past, actually.  Allow to come to a boil on high heat.  When it is bubbling lower to lowest heat setting and simmer for about 2 hours.  Cover only if too much water is evaporating and contents are not well-covered. Stir about every 15-20 minutes.  When all is tender and veggies are not too overdone, thicken liquid with your preferred thickener.  Serve at once.

NUTRITIONAL INFO:  Makes 4 large servings, each contains:

462 cals, 19.1g fat, 16.3g carbs, 3.3g fiber, 13g NET CARBS, 138 mg sodium (to reduce carbs, eat a smaller portion than 1/4 of the batch)

Indian Samosas

I made Indian food for dinner tonight, which consisted of my Indian Creamed Spinach (Saag Paneer), Indian Baked Chicken (done in my air fryer) and I tried my hand at samosas.  My husband just loves samosas, so I put my thinking hat on.  Thought I could use my Mozzy Dough as it’s pretty flexible to be manipulated.  For the filling, my Kheema Matar meat mixture would do nicely.  They came out wonderful!  I used a little of my Sofrito and chopped mint mixed with a bit of olive oil to dip them into. They are traditionally dipped into a tamarind sauce.  I have tamarind but haven’t picked a recipe for that sauce yet and was not wanting to bother tonight anyway.  Here is a link to a Youtube video on how to make a tamarind dipping sauce.  But samosas to me, are truly good with no dipping sauce.  I think next time I’ll just make 6 samosas to see if that affords me enough dough for each one to make them in the traditional triangular shape.  Don’t know until you try.  🙂

INGREDIENTS:

1 recipe my Mozzy Dough

1 recipe my ground meat Kheema Matar

DIRECTIONS:  Make the Kheema Matar meat mixture by that recipe’s instructions and set by your work area.  Make the dough by that recipe’s instructions.  After final kneading, roll into a log and divide into 12 equal parts.  For easier construction, you may prefer to make just 6 larger samosas.  But I wanted small ones tonight as I’m eating a lot less these days.

Roll each of the 12 (or 6) portions of dough into a ball and set on a silicone sheet or plastic wrap.  Press the dough into a 4″ round with your fingers and the but of your palm.  Fill each round of dough with 2 T. meat filling and press it firmly into a mound.  Gently lift opposite sides up over the filling (all four) and to the center to cover the meat completely, pinching the dough at the top to seal well.  If dough tears, dump the meat back into the skillet, roll and press the round of dough out again and refill.  Heck, the dough is a little delicate.  Even I had to redo one myself.  Place the samosas onto a parchment-lined baking sheet.  Continue until all 12 (or 6) samosas are made.  Preheat oven to 350º and pop pan into oven.  Bake for about 15 minutes until just browning on the tops.  Remove and serve as a snack, appetizer or with a full Indian meal as a first course.  If you want a little dipping sauce, mix 2 T. of my Sofrito (and 2 T.fresh mint, if you have some) in 2 T. olive oil.

NUTRITIONAL INFO:  Makes 12 small or 6 large samosas.  A serving consists of 1 large or two small samosas and will contain:  Does not include any dipping sauce.

258 cals, 23.8g fat, 13.8g carbs, 7.7g fiber, 6.1 NET CARBS, 27.1g protein, 808 mg sodium (mostly from the cheese in the dough)

Buttery Sriracha Pot Roast

Buttery Sriracha Pot Roast

The pan juices this roast make, melded with the butter, Sriracha sauce and caramelized onion are so sweet and tasty I spoon it out onto my meat. I make sure to not use much Ranch seasoning so as not to drown out the magic of the other flavors.  Man, is this roast ever good! If you’re a pot roast fan, this one is definitely worth a try.  I’ll bet you add it to your regular rotation roast recipes.  It’s THAT good!    It’s incredibly simple, too.  For those that shy away from spicy foods, there was a bit of tingle on my tongue, but this was not very hot with Sriracha really.  It wasn’t too hot for me, and I don’t like my food very spicy when push comes to shove.  🙂  This recipe is suitable for all phases of Atkins and Keto diets.

INGREDIENTS:

2¼ lb. beef chuck roast (this was a very small roast)

½ pkg. Ranch Buttermilk dressing powder

3 oz. onion, sliced pretty thin

2 tsp. Sriracha sauce

4 T. unsalted butter, cut into smaller bits

DIRECTIONS:  Preheat oven to 350º.  Place meat in suitable pan.  I used a 9×9 square metal pan.  Sprinkle the Ranch powder over the top surface of the meat.  Next top with the sliced onions.  Now invert Sriracha bottle and in a zig zag motion like they do chocolate sauce over desserts in the fancy restaurants, zig-zag about 2 tsp. Sriracha sauce over the onion layer.  Next dot with small pieces of the butter to evenly cover.  Top with a good sprinkling of black pepper.  Pop into oven without a cover and bake for about 2 hours.  Chuck takes longer to get tender.  There is a fair amount of shrinkage, so you’ll only end up with about 2 lbs. cooked meat which will serve 4 people nicely, perhaps even 5.  I’m calculating for 4 adult servings.  Cut meat into thick slices and serve with pan juices (that’s the best part!).  No need to thicken the pan juices.

NUTRITIONAL INFO:  Serves 4 adults, each generous serving contains:

397 cals, 19g fat, 2.9g carbs, 0.2g fiber, 2.7g NET CARBS, 50.7g protein, 432 mg sodium

 

 

 

Iranian Kubideh (meat kebabs)

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

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

INGREDIENTS:

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

1 egg, beaten

¼ c. parsley

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

1 clove garlic, minced

1/8 tsp. ground cinnamon

¼ tsp. ground cumin

¼ tsp. black pepper

Optional:  ½ jalapeno, seeded and minced fine

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

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

NUTRITIONAL INFO:   Makes 4 kubideh, each contains:

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

London Broil

London Broil

Shown with Garlic Herb Butter.

When you want to tenderize a tougher cut of meat, like flank steak or London Broil, you have to marinate it to loosen up those meat fibers a bit.  This is one of my favorite steak marinades to use on London Broil.  If you can’t get flank or London Broil, use a piece of lean chuck roast. The flavor on the outer crust of meat is just divine.  The longer you marinate the meat, the more tender the meat will get.  Marinating all day long is preferred, but a minimum of 4-5 hours is a must lest you end up with a very tough, difficult to chew experience.  This recipe is suitable for all phases of Atkins provided those still on Atkins Induction sub in some beef broth for the red wine.  It’s also delicious with my Garlic Herb Butter.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Order your books from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

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

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

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

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

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

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

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

Beef-Eggplant Curry

Beef Eggplant Curry

Beef Eggplant Curry

This is a quick, tasty and wonderful way to use up leftover beef pot roast (chuck).  I made it again for dinner last night so I thought I’d share again for new followers to try.  This one’s a keeper, both for ease of prep and incredible flavor layers!  We are always pleased with this quick curry.  What it lacks in photogenic qualities, it gains in taste!  Using the Garam Masala spice mixture makese it taste more Indian; the Baharat makes it taste more Middle Eastern.  This dish can also be made with lamb.  I love how easy most Indian curries are to prepare!  This dish is suitable for all phases of Atkins, Keto and Primal-Paleo as well.

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

INGREDIENTS:

2 T. olive oil or coconut oil

2 c. cooked beef (or lamb), trimmed of fat, cut in ½” dice (or use ground meat)

6 oz. eggplant (I used Japanese purple eggplant), cut in 1″ cubes

3 oz. onion, diced large

½ c. red bell pepper, chopped (omit for lower carbs)

½ c. cilantro, cut roughly

1 large tomato, cut in 1″ cubes (2 oz.)

2 tsp. my Garam Masala Spice blend (or 1 tsp. Baharat Spice Blend)

1/4 tsp. curry powder

1/8 tsp. turmeric

Dash salt

½-1 c. water (beef stock if you have some is better)

OPTIONAL:  ½ tsp. crushed fenugreek leaves if available

DIRECTIONS:   Cut up meat, eggplant and onion as indicated above. Heat oil in non-stick skillet over hi heat.  Add onion and slightly brown.  Add eggplant and continue to saute, stirring often.  Add beef and brown a bit.  Add cilantro, tomato and all spices.  Add water as needed to just barely surround meat.  Lower heat.  You don’t want this soupy, but add more water as you cook the dish if all evaporates.  Simmer on medium heat about 15 minutes to allow flavor to mingle.  Serve on cauli-rice, cauli-mash, toasted low-carb bread or muffins, or eat it straight up!

NUTRITIONAL INFO:   Makes 4 servings, each contains:

237 cals. , 12.5g fat, 7.05g carbs, 2.77g fiber, 4.28g NET CARBS, 24g protein, 107 mg sodium

Indian Kheema Matar (Beef with “Peas” and Mint)

 

233

Shown on bed of sauteed cabbage

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

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

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

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

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

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

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

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

Skillet Pizza

Click to enlarge

Skillet Pizza (for 1)

I’m currently revisiting Atkins Induction for a “reset” and remembered this delicious recipe that literally got me through Atkins Induction 10 years ago.  I’ve tried so many of the popular low-carb pizza crust recipes and just don’t like but a few that I have developed or tried in the interim.  A lot of sodium in pizza toppings.  Even this amount of sausage and cheese packs a whopping amount of sodium, as seen in the nutritional stats below!  But hey, when you’re still on Induction and craving pizza, this’ll do occasionally.  Best of all, it can be ready in 10-15 minutes!  Moreover, I don’t end up with “sausage fingers” and swollen ankles the next day from water retention due to the sodium in most low-carb crust recipes.  I’m so sodium sensitive, I leave off pepperoni from my pizzas as a rule.  Just increase ingredients accordingly if you need more servings.

Now this “pizza” isn’t one you can pick up and eat with your hands.  Even as it cools a bit and the cheese firms up, you’ll still have to eat with a fork.  So I don’t do this recipe for company.  🙂  But I find not being able to pick it up and eat by hand doesn’t bother me one bit.  This tastes just like the best sausage, mushroom, bell pepper pizza I ever had in any Italian restaurant or pizza parlor!  You may prefer to use all sausage or all beef, your call, but nutritional info is for the recipe as written.  If watching your sodium intake on doctor’s orders, using all ground beef and also lowering the cheese to 2 oz. would be wise choices.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Order your set TODAY! Special pricing going on right now, too!  Books are always available individually or as a set from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

001

Ready to dig in!

2 oz. pork sausage (breakfast or Italian)

1 oz. ground beef (or more pork sausage)

¼ tsp. fennel seed

Dash oregano

Sprinkle of garlic and onion powder

1/3 can drained, canned mushrooms (or 2 fresh, sliced)

2 oz. bell pepper

3 T. low carb spaghetti sauce (I use Bello Vita)

2 oz. grated mozzarella cheese

DIRECTIONS: Brown meat in no-stick skillet on medium heat.  Add veggies and continue to cook until pretty tender, about 5 minutes.  Add spices and stir.  Using spoon or spatula, neatly push ingredients away from the edges of the skillet as shown in picture.  Dot the surface with the tomato sauce but no need to stir.  Top with the cheese, trying to keep it pretty much on the ingredients.  Cover and lower heat to lowest setting and heat long enough to melt cheese.   Should be ready in just a few minutes.  Allow to cool a couple minutes so cheese will firm up a tad before attempting to “slice” into two slices.  Using a broad spatula, slide a portion out of the skillet onto the serving plate (or toasted French bread, for non-Atkins eaters). Enjoy!

NUTRITIONAL INFO: Serves 1 and contains:

531 cals, 39.3g fat, 11.2g carbs, 2.9g fiber, 8.1g NET CARBS, 34 g  protein, 1312 mg sodium

Indonesian Beef Soto

Soto0021

Our best friends of some 30+ years are wonderful cooks and often introduce us to interesting Indonesian foods and spices.  Though he is as American as apple pie, she is of Indonesian heritage.  This dish came about after receiving some Indonesian spices from them for Christmas one year as well as much personal reading of Beef Soto recipes on-line.  I combined a mixture of spices traditional to the dish, added a bit of the spice blend they gave me, and then added my personal choice of veggies I thought would also be good in the soup. The result of this experiment was delightful, and quite simple since the grass-fed beef brisket I used in this was already cooked.

This dish would also be good made with cooked lamb or venison.  What a hearty, rib-sticking meal this was!  You can prepare this from scratch with raw beef, but it will naturally take much longer than my version made with pre-cooked beef meat, as the meat will have to be first browned in oil and then simmered in the broth/water for at least an hour to get tender before adding veggies to the pot.  This dish could also be served as a dinner entree if you made it with less broth, thickened it with your favorite thickener or mashed veggie puree and served it over basmati rice (for the non-low-carbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   🙂

INGREDIENTS:

2 T. palm or coconut oil

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

10 oz. lean, cooked beef (or lamb), cubed large

8 oz. summer squash, cut up large chunks (calaba, zucchini, or yellow)

12 cherry tomatoes

1 tsp. dried red guajillo chiles (these are mild), seeded and chopped coarsely

Click to enlarge

Guajillo Chiles

½ tsp. ground cinnamon (or 1″ stick if you prefer)

1 tsp. Thai red curry paste

Dash of chipotle chile powder (or ½ chipotle chile, seeded and mashed (from canned chipotle in adobo sauce)

1 thin slice ginger, minced

½ tsp. each galangal powder (I use Penzey’s)

½ tsp. turmeric

2 c. beef stock (or water), enough to cover meat

OPTIONAL:  1-3 tsp. Thai Seasoning Blend ( I used The Gourmet Collection brand)

DIRECTIONS:   In a large soup pot, heat the palm oil.  Brown the onion until it begins to caramelize.  Add shallot and continue to saute until shallot begins to “toast” a bit.  Add garlic and cubed meat and saute a few minutes longer.  Lower heat, add liquid and the cinnamon, guajillo chiles, ginger, turmeric and galangal powder, along with the Thai curry paste.  Simmer for 15 minutes if meat was already cooked, simmer for 30 minutes or longer if meat was raw when you started.  This will allow the spices to mingle with meat and the meat to get tender.  Add cubed squash and continue to simmer until squash is done.  Add tomatoes and Thai Seasoning (if using).  Cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can at this point if desired.  I had a dab of leftover sweet potato puree in the freezer and added 3-4 tablespoons of that for thickening my soup a bit.

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 cals, 19.8g fat, 9.23g carbs,2.23g fiber,7g NET CARBS,24g protein,193 mg sodium

Indian Kheema Matar (Beef with “Peas” and Mint)

 

Indian Beef with Mint "Kheema Matar"

This dish can be made with either ground lamb or ground beef and is equally good with both.  This Indian dish is traditionally cooked with peas and served atop basmati steamed rice.  But I have I found it is just as good with small cut frozen green bean pieces served on shredded, sauteed cabbage and found it even tastier than served over rice!    The nutritional info below does not include the cabbage.  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.

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

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

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

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

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

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

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

Ribeye Steak in Tequila Cream

Taken stove-top, which has yellowish lighting

Taken stove-top, under yellow spectrum light.

I’ve never cooked with tequila before, but I like margaritas, so I thought it was high time I give it a whirl.  This rib steak, which I was originally just going to butter sear tonight, transformed in my skillet into a delicious, saucy dinner my husband and I just loved!  I served this with steamed cauliflower and fresh green beans.  Omit the tequila if still in the initial Inducation phase of Atkins.  Suitable for all other phases of Atkins and Keto diets.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 10 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

Taken in normal lighting

In normal lighting (truer sauce color)   🙂

INGREDIENTS:

16 oz. rib-eye steak, cut into three portions (or other tender cut of beef)

1 clove garlic

3 T. unsalted butter

2 T. canned green chiles, undrained

1 c. rich beef broth

1/3 c. heavy cream

Dash each salt and coarse black pepper

1 oz. tequila (I used Hornitos)

¼ c. chopped cilantro

DIRECTIONS:   Mince garlic and rub both sides of the meat with it.  Melt the butter in a large, non-stick skillet.  Sear the steaks on both sides until done to your liking.  Add all remaining ingredients except cilantro.  Remember to omit the tequila if still in Induction.  Reduce to low heat and simmer about 5-7 minutes for flavors to blend. Add cilantro and simmer 1 minute longer.  Remove meat to temporary plate.  Pour sauce into a serving platter.  Place meat on top and serve at once.

NUTRITIONAL INFO:   Makes 3 servings, each contains:

443 cals., 34g fat, 1.13g carbs, 0.4g fiber, 1.9g NET CARBS, 48.1g protein, 443 mg sodium

 

Oven Roasted Grass-Fed Beef Brisket

001

Because grass-fed, grass-finished beef is so much leaner than ordinary mass-produced commercial beef in grocery stores, it tends to cook up drier and a bit tough if you don’t take special precautions to compensate for that.   The 5# chunk of brisket you see in the pic above was cooked slow, surrounded by a little water and covered with foil during cooking except the last hour. It came out tender and VERY flavorful.  Healthy goodness!  I usually put a bit of rub on mine. This is suitable for all phases of Atkins and for Paleo-Primal diners as well. I served mine with a broccoli souffle and a tomato/cucumber salad.

INGREDIENTS:

1   4-5# grass-fed beef brisket

½ tsp. coarse ground black pepper

¼ tsp. salt

¼ tsp. minced dehydrated garlic

½ tsp. onion powder

¼ tsp. dill seed

¼ tsp. dehydrated red bell pepper (optional)

DIRECTIONS: Preheat oven to 350º. Mix all the spices together and sprinkle over all surfaces of the meat.   Place meat in large roasting pan, cover tightly with foil and pop into oven for 1 hour.  Lower heat to 275º and remove pan from oven.  Pour ½ ” water in the bottom of the pan around the meat.  Recover with foil and pop back into oven and cook for 4-5 more hours.  Check once more after about 2 hours, replenishing water if below 1/4″ deep.  Uncover for the final hour of cooking to get a nice brown crusty surface on the meat.  Meat is well done (how I prefer oven-roasted cuts like this) when it reaches an internal temperature of 140º on your meat thermometer.  I may like rare steak, but I don’t like my brisket rare.  🙂  Remove from the pan and let it sit on a cutting board for 10 minutes before cutting/slicing.  Thicken the juices in the pan with your favorite thickener, deglazing any tasty brown bits stuck to the sides of the pan, seasoning as needed with salt and pepper. Serve with your favorite sides.  Leftovers freeze and reheat well in foil.

NUTRITIONAL INFO:   One 4 oz. serving contains:

340 cals, 22 g  fat, 0 g  carbs, 0 fiber, 0 NET CARBS, 32 g  protein, 50 mg sodium,

Lasagna Eggplant Slices

I made a quick dinner tonight.  The hubs was in Austin and a few minutes late getting home, so I almost over browned this dinner.  I’m sure that has happened to you a time or two.  🙂  This dinner was scrumptious!  Lasagna without all the time and effort.  About 15 minutes to put together (if sauce is in your freezer at all times like at my house)  and 40 minutes to bake.  I do hope you’ll try this sometime.   You can sub in a commercial low-carb sauce and perhaps cut a few carbs off my recipe for sauce.  Your family will love you for trying this recipe.   This recipe is suitable for all phases of Atkins, Keto plans and Primal Blueprint if you do dairy occasionally.

INGREDIENTS: 

14 oz. eggplant

4 T. olive oil

3/4 c. ricotta cheese

1 c.  my homemade spaghetti sauce

1 c. shredded mozzarella cheese

4 T. grated Parmesan

½ c. heavy cream

1 large egg, beaten

DIRECTIONS:  Preheat oven to 350º.  Line a large baking sheet with parchment for clean-up ease.  Cut the stem off the eggplant.  Sliver off (lengthwise) the outer skin off the left and right sides.  Cut the remaining eggplant into four thick ½” slices.  Heat oil in large skillet and sear eggplant (2 at a time) on both sices until the slices just begin to turn translucent and slightly soften. this speeds up cooking time and insures the eggplant will get done in the oven.

Place the four seared slices of eggplant evenly on the parchment-lined pan.  Using the back of a spoon, spread half the ricotta evenly on the eggplant slices.  Place half the mozzarella shreds evenly on each slice next.  Using a measuring cup, spoon ¼ c. of the meat sauce over the top of each slice.  Place the remaining mozzarella cheese shreds evenly on top next.

Now, in a small bowl, using a spoon, whip the remaining ricotta cheese, egg and cream until a smooth sauce is formed.  It will thicken as you stir it.  Spoon it evenly down the center each slice so it won’t all roll off during cooking.  Pop pan into heated 350º oven and bake for 30-35 minutes (Mine pictured above cooked 40 min. total.)

NUTRITIONAL INFO:  Makes 4 servings, each contains (using my homemade sauce):

547 cals, 45g fat, 13.65g carbs, 3.97g fiber, 9.68g NET CARBS, 24.4g protein, 305mg sodium

 

Beef Bok Choy

Click to enlarge

The Bok Choy was particularly fresh and pretty in the grocery store yesterday so I bought the first bunch I have bought in a very long time.  The day before we charcoal grilled a marinated piece of grass-fed beef brisket and there was a lot leftover.  So I slivered some of the leftover meat just as thin as I could slice it to create this dish. Upon examining the refrigerator, I could see fresh mushrooms and a pretty red pepper were calling out to be added to this creation.. Mmmm.  The final dish was delicious!  This dish is suitable for all phases of Atkins and Paleo-Primal as well.

I make my own Hoisin Sauce and the link is the recipe I’m currently using.

INGREDIENTS:

2 T. coconut oil

1 lb. thinly sliced beef

2 oz. onion, sliced

2 stalks bok choy, washed and sliced ½” thick

Click to enlarge

Bok Choy

2 oz. red bell pepper, sliced or ½” dice

6 medium mushrooms, sliced

1 tsp. ginger, minced

2 cloves garlic, minced

½ tsp. chile sauce (I use Sambal Oelek)

3 T. my homemade Hoisin Sauce

½ c. beef broth

1 T. low-sodium soy sauce or coconut aminos

a bit your favorite thickener (optional)

DIRECTIONS:  Slice, dice and mince all the listed vegetables and set by the stove burner. Set the bok choy white part and leafy part in two separate stacks   Gather all other ingredients and have them close at hand.  Heat a wok or large skillet and add the oils.  When the oil is hot, add the onion and saute 1 minute.  Next add the beef and saute about 2-3 minutes or until no longer pink.  Add all  vegetables BUT the green leafy part of the bok choy.  Also add garlic and ginger.  Saute all until vegetables are tender crisp, about 2-3 minutes.  Now add the leafy part of the bok choy to the pan.  Add the hoisin sauce to the beef broth and stir well.  Add this mixture and all other ingredients and allow flavors to blend a couple minutes, stirring several times.  If you want a thicker sauce, sprinkle a dash of your favorite thickener and stir until slightly thickened. Serve at once either alone or atop steamed riced cauliflower.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

281.3 cals, 15.5g fat, 7.73g carbs, 2.08g fiber, 5.65g NET CARBS, 27.7g protein, 512 mg sodium

 

Peppered Cowboy Ribsteak (or rib roast)

Peppered Cowboy RibsteakWe were in Sam’s Club last month and picked up what was labeled “Cowboy Ribsteak”.  What it was was a small bone-in rib roast about 3″ thick.  We bought one for my birthday dinner last night.  Yes, I’m a New Year’s Eve baby.  We used my dad’s favorite beef grilling marinade on it and WOW, was it ever good!  My husband grilled it about 15 minutes on a side and it was medium-rare to perfection!

This marinade recipe was truly my Dad’s creation and “pride and joy”.  In his 83 years on this earth, he never found a marinade he liked better.  I confess I have not either.  It’s unique; it’s DELICIOUS!  You grilling fanatics MUST try this recipe sometime!  This recipe makes enough marinade for an 8 lb. boneless rib roast, but my “Cowboy Steak” was only about 3.5 lb, so I made up a half recipe of marinade for this one.  This meat marinade isn’t as tasty reheated, so leftovers are best consumed in sandwiches unheated.

This would also be delicious for grilling a nice lean chuck or sirloin roast.   It is Atkins friendly (after you finish Atkins Induction 2-weeks).  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 hunk of grilled melt-in-your-mouth beef.  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)

1/2 c. dry red wine (I use burgundy or claret generally)

1 T. tomato paste (or tomato sauce)

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 a nice rib roast or extra thick rib steak using the butt of your palm or 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.  Baste hourly with my drip method until cooking time.

COOKING:  This recipe really is not good cooked inside in an oven. Not sure why, but trust me on this one, it just isn’t, so grill it for sure.  It seems the marriage of the marinade with charcoal smoke makes this recipe flavor profile so magical.

Prepare your charcoal fire and when coals are white hot, set the meat slightly off to the side (not directly over the coals).  Discard marinade now and do not baste again during cooking so raw meat juice doesn’t contaminate your meat at the end of cooking. You need to grill a 3-3½# piece of meat for about 30 minutes total time (15 minutes on a side) for medium-rare (125º internal).  Larger roasts of 4-6# will take around 20 minutes on a side.  If cooking a 6#-8# roast for a large dinner party, I would cook for 60-80 minutes total cooking time, (30-40 min per side) checking often with meat thermometer until an internal temp of 125º is reached for medium rare.  You should turn the meat every 10 minutes during cooking.  Rib roast/steak is best if not cooked past medium-rare or medium stage unless you like dry, tough meat.  I take mine off when my meat thermometer reads 120º degrees and let it sit on my cutting board for around 5-7 minutes to “rest” before slicing to avoid juices being lost when sliced.  Always remember that a piece of meat over 3# will continue to climb to higher temps while resting on the board (why I err on the side of removal at 120º).

This recipe always gets the WOWS when I serve it so I hope you folks will try it sometime! You won’t be sorry you did!

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, 0.7g fat, 18g carbs, 4.6g fiber, 15.4 NET CARBS (entire batch), 5.5g protein, 1070 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

Sausage-Chicken Bean Soup

My husband had to go have some lab work done for his doctor this morning so he volunteered to get my groceries on the way home.  Of course, it started raining, is a might chilly out as well, so when I asked him what he wanted for lunch today, I wasn’t surprised he said soup!  Well, since I’m always trying to use up leftovers and one-of’s in the fridge, I put together what turned out to be a very tasty soup!  My husband was doubtful when I said what all I was throwing into the pot, but ended up eating TWO bowls of it, so clearly not a problem for his palate.  LOL

What I had to work with was a small piece of a smoked sausage rope, 1 baked chicken thigh, half of a large yellow squash, and some fresh kale.  Also had in my freezer the cooking pan juices from my last batch of Montreal Baked Chicken (I always save it for just such uses) and homemade chicken broth that is always in my freezer.   VOILA!  A delightful lunch fit for a chilly, rainy day that you can have once you get to phase 2 of Atkins.

Our latest two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site

INGREDIENTS:

3 T. unsalted butter

2 oz. onion, chopped

1 c. chicken meat, pre-cooked, chopped

4″ piece smoked sausage (beef or pork), sliced

1 can Eden soy black beans, with juice (not regular, high-carb black beans!)

2 large kale leaves, stemmed, rinsed and chopped

3 oz. yellow summer squash, diced or sliced

3 c. homemade chicken broth (mine is just chicken boiled in water)

¼-½ tsp. my homemade Montreal Steak Seasoning

¼-½ tsp. Sriracha Chili sauce (or other hot sauce to taste)

DIRECTIONS:  Melt the butter in a soup pot over high heat and saute the onions until they begin to brown.  Add the sausage and squash and saute until all are partially cooked.  Add all remaining ingredients and bring to just a simmer for about 15 minutes or just until the kale is just done.  Add salt to taste only if the sausage hasn’t already made the soup salty enough for your palate.

NUTRITIONAL INFO:    Makes 4 servings (large bowls), each contains:

385 cals, 27 g fat, 12.25g carbs, 6.27g fiber, 5.98g NET CARBS, 21.4g protein, 485 mg sodium

 

 

Iranian Stuffed Peppers

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

INGREDIENTS: 

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

20 oz. lean ground beef

2½ oz. onion, chopped

3/4 c. chopped parsley

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

3 T. hemp seeds/hearts

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 definitely done!  As the filling is totally cooked, you just want to cook the peppers until they are tender and not fall-apart stage, so keep an eye on them (ovens vary).

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

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

Mirepoix-Stuffed Beef Roll

This recipe was delicious, but quite rich.  You might want to serve it with some creamy mashed cauliflower to tone down the richness.  But we both loved this one.  My bacon slices there have been cut off on the ends and are merely laying atop the roll.  I’m bad about slicing off the ends of bacon for other recipes which shortens the remaining slices.  Guilty as charged this week.  LOL

The sauce is not absolutely necessary, but we quite liked it on top.  You know me, I’m a gravy nut.  This recipe is suitable for all phases of Atkins (those still on Induction must omit the wine in the sauce) and other Keto diets.  Primal folks can enjoy this but not Paleo.

Our latest LOW CARBING AMONG FRIENDS, Volume 8 and soon-to-be-released Volume 9 are almost exclusively comprised of my recipes!  Included are a few tasty new creations of my friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  For estimated October delivery on Vol. 9, order it or any of our cookbooks at https://amongfriends.us/Secret-SALE.php or at Amazon.

MEAT INGREDIENTS:

1lb. 10 oz. ground beef (I used 90%)

3/4 tsp. Montreal Steak Seasoning of other seasoning of your choice

1 T. chia seed + 9 T. water

FILLING INGREDIENTS: 

3/4 c. each carrot and celery, chopped or processed

2 oz. onion, chopped or processed

2 T. butter

4-oz. can mushrooms, drained and chopped or processed

1/8 tsp. black pepper

1 T. chia seed

4 oz. cream cheese  (I used 8 oz. and it was way too much)

SAUCE INGREDIENTS:

All pan juices

any stuffing that oozes out of the meat during cooking

¼ c. dry white wine (omit if on Induction)

½ c. heavy cream

1/8-1/4 tsp. xanthan gum to thicken

½ c. green onion, chopped

FINISHING TOUCH:  4 oz. bacon slices

DIRECTIONS:  Place the chia seeds in a jar or small bowl and add 9 T. tap water.  Let them sit for 10 minutes or so to thicken.  Stir occasionally.  When gel is ready, work it and the Montreal Seasoning into the meat like you would a meatloaf, with a fork or your hands.  Spread the meat onto a silicone sheet (or plastic wrap) and form a 1/2″ thick 9″x10″ rectangle (approximate) with the meat.  Use a fork or your fingers to spread the meat.

Preheat oven to 350º.  In a non-stick skillet melt the butter and saute the celery, carrot and onion (known as a mirepoix) until tender.  Add the chopped mushrooms to the mirepoix mixture.  Add the cream cheese in chunks and stir to melt and blend all.  Spoon mixture down the center 1/3 of the meat rectangle.  Lifting the side with the plastic or silicone sheet, fold one side of the meat over the cream cheese filling.  Carefully lift the second side of the meat and bring it to the center, slightly overlapping the first flap of meat.  Press the seam lightly to seal.  Now using the plastic/silicone to help move it, roll the meat roll gently over into your baking dish (seam will be down).  Lay 7 short slices of bacon across the top, sprinkle them with more black pepper and pop pan into 350º oven for 1 hour.  Internal meat temp will be 130º when done.  I would recommend sticking the meat thermometer in the side of the bottom of the meat roll, trying not to touch the pan with the tip of the thermometer.  If bacon is not brown enough for your liking, put in broiler for 1-3 minutes (I had to).  Cut between bacon slices into 7 servings.  If your bacon is particularly “skinny” you may be able to get 8 servings out of this meal, which would also lower the per-serving carbs. 🙂

While the meat is sitting awaiting slicing/serving, carefully pour off the juices into a small saucepan.  Add the wine, green onion and heavy cream.  Bring to a low simmer and thicken with a little xanthan gum to you desired level.  Pour sauce into a gravy boat and serve alongside meat.

NUTRITIONAL INFO:  Makes 7 servings, each contains:

627 cals, 55 g fat (omit sauce to lower), 5.94 g carbs, 1.88g fiber, 4.06g NET CARBS, 25.3g protein, 637 mg sodium (from the cream cheese and cream)

Holy Moly Beef Guacamole Salad

I’ve been on a “salads for lunch” kick lately.  Today, I had 3 avocados getting perfectly ripe all at the same time!  So I came up with this simple dish tat was super tasty.  Guacamole salad with beef added!  We didn’t have breakfast today (quite unusual for us, actually), so by 11am, we were both ravenous.  This recipe definitely makes 3 servings, but the two of us finished off all 3 servings!  We were just famished by the time I made it!  This was not intended to be a taco salad, so we didn’t add cheese or tomato.  You could though, if you like.  It’s fun to be bad every once in awhile.  🙂  As the name implies, Holy-Moly was this salad ever good!!……..and extremely filling! Avocados are so good for you, with all their minerals and nutrients, so we try to eat them twice a week.   The fiber offsets their carbs nicely.  🙂

This recipe is suitable for all phases of Atkins, but if still on Induction, you should reduce the guacamole “dressing” on your plate, as only half an avocado is allowed during Induction.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Volume 9, due out in October, has mostly my recipes once again.

EARLY BIRD SECRET SALE!!  Order here for estimated October delivery:  https://amongfriends.us/Secret-SALE.php

Order any of our books from Amazon  or here: amongfriends.us/order.php. There’s currently a special offer of a bundle of all 8 previous volumes that reduces their individual price to only $13.22!  Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8,  I sure would appreciate your taking a moment to stop by this page and leave your personal review:

INGREDIENTS:

6 cups mixed salad greens (I used Romaine and Iceberg lettuce)

3 avocados, skinned, seeds discarded

1/4 tsp. total garlic powder

1/8 tsp. sea salt

11 oz. 90% lean ground beef

1/2 tsp. chili powder blend

DIRECTIONS:  In a medium skillet over high heat brown the ground beef with 1/8 tsp. of the garlic powder and the chili powder.  Reduce to lowest heat setting to keep it warm.  Remove skin and seeds from 3 avocados.  Scoop the pulp out with a spoon and mash with a fork on a paper plate.  Add the remaining 1/8 tsp. garlic powder and sea salt to the mashed avocado and stir well.  Set aside.

Chop the lettuce(s) you have chosen to use.  Place the lettuce equally onto 3 serving plates.  Top each portion with about 1/3 of the meat mixture (reserve 3 T.).  Then spoon 1/3 of the guacamole mixture in the center of each plate.  Top each with 1 T. of the reserved meat mixture. Serve at once lest the guacamole turn dark on you.  Holy Moly is this ever good!

NUTRITIONAL INFO:  Makes 3 servings, each contains:

584 calories, 48.3g fat, 18.4g carbs, 13.76g fiber, 4.64g NET CARBS, 24.63g protein, 128 mg sodium

London Broil

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

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Order your books from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

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

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

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

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

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

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

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

Chipotle Beef Strudel

This dinner came out utterly delicious!  I’ve been wanting to try a strudel application with my Mozzy Dough and finally did it!  Didn’t tear up; didn’t fall apart, and the full recipe of dough was just the right ratio of dough to filling for this use.  Next I’ll be trying some fruit streudel with it, so stay tuned!  You want to use 90% lean beef in this recipe or drain your beef off VERY well.  This recipe is not suitable until you have reached the grains rung of the Atkins carb re-introduction ladder.

INGREDIENTS:

1 recipe my Mozzy Dough

10 oz. lean ground beef (preferably 90%)

2 oz. onion, chopped

½ tsp. chili powder

¼ tsp. garlic powder

½ c. Ro-Tel tomatoes and green chiles (drained solids only)

3 slices Pepper Jack or Monterey Jack cheese, torn in half

OPTIONAL:  1-2 T. cilantro, chopped to garnish

VARIATION:  On nights you can afford the extra carbs, a band of 1/2 cup canned refried beans added down the middle would be delicious, but that addition isn’t calculated in below. 

DIRECTIONS:  Brown the ground beef and onion together in a skillet over medium-high heat.  Add the chi8li powder and garlic powder.  Stir well.  Add the drained  tomatoes with chiles and reduce heat to medium.  Simmer until tomatoes have cooked up dry.  Remove from heat.

Preheat oven to 350º.  Line an 11×15 baking sheet with parchment and set aside.  Make the Mozzy Dough by that recipes instructions.  Form an oblong “log” of the dough and place lengthwise on the parchment lined pan.  Using a fork or your fingers lightly moistened, gently press into a rectangular shape about 10″x13″ and just under ¼” thick.  Do this carefully so as not to tear the dough.  Spoon the meat filling down the very middle of the dough rectangle, lengthwise, leaving at least 2″ uncovered dough on each long edge you will eventually be folding over the filling.   Next lay the jack cheese slice pieces down the meat filling from one end to the other.

Using the parchment to help you, using both hands, lift up the long edge of the dough up and over the filling.  Do the same with the other side of the dough.  Pull to the center if necessary so you can pinch the center seam of the dough together to seal it.  Pinch each end of the “strudel” as well so filling won’t ooze out.  Again, using the parchment to help handle the strudel, roll it over so it will be seam side down on the parchment-lined pan now.  Bake at 350º for 18-20 minutes.  Keep an eye out at the 15 minute mark, as some ovens cook hotter than others.  Remove when golden brown and garnish with the chopped cilantro.  Cut into 5 portions and serve with a lovely guacamole salad.  The Chipotle Mayo below is optional, but it is super yummy dotted on the top of each bite as you eat the strudel. 

Chipotle Mayo: Stir together 4 T. homemade mayo, ½ c. sour cream, ¼ tsp. chili powder, 1 seeded & mashed chipotle chili pepper (the kind in can packed in adobo sauce) & dash salt. Each tablespoon has about 0.5 net carb.

NUTRITIONAL INFO:  Makes 5 servings, each contains (excluding sauce, as I can’t know how much you will use on your serving)

469 calories, 35.2g fat, 13.88g carbs, 8g fiber, 5.88g NET CARBS, 37g protein, 739mg sodium

Peppered Cowboy Ribsteak

We were in Sam’s Club last month and picked up what was labeled “Cowboy Ribsteak”.  What it was was a bone-in rib roast about 4″ thick.  Well, we bought one just so we could try my Dad’s favorite beef grilling marinade on it and WOW, was it ever good tonight.  My husband grilled it about 25 minutes on a side and it was medium-rare perfection!

This marinade recipe was truly my Dad’s pride and joy.  In his 83 years on this earth, he never found a marinade he liked better.  I confess I have not either.  It’s unique; it’s DELICIOUS!  You grilling fanatics MUST try this recipe sometime!  This recipe makes enough marinade for an 8 lb. boneless rib roast, but my “Cowboy Steak” was only 3.75 lb.  We pigged out and will still have enough for another meal and then some.  This meat isn’t as tasty reheated, so we may eat all that was leftover in cold sandwiches.

This would also be delicious for grilling a nice lean chuck or sirloin roast.   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 2 to enjoy this wonderful hunk of grilled melt-in-your-mouth beef.  I guarantee, this is so good you’ll be fighting over who gets the two end slices, just like at my house.  🙂

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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)

1/2 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 a nice rib roast or extra thick rib steak 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 trust me on this one, it just isn’t, so grill it for sure.  It seems the marriage of the marinade with charcoal smoke makes this recipe taste divine.

Prepare your charcoal fire and when ready, set the meat slightly off to the side (not directly over the coals).  You need to grill a 4# roast for about 1 hour 20 minutes for medium-rare (125º on your meat thermometer).  That’s about 40 minutes on each side total).  A rotary spit works best if you have one on your grill, otherwise, just turn the meat every 15 minutes or so.  Best if not cooked past medium to medium-rare stage.  I take mine off when my meat thermometer reads 125º degrees and set it on my cutting board for around 5-7 minutes to “rest” before slicing.  A piece of meat this large will continue to climb to around 130º while resting. That’s usually a nice pink medium-rare inside.

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

Eggplant Terrine

eggplant-torte-before-slicing-2I’m really on an eggplant kick this week.  It’s so delicious and versatile as well.  So many ways to prepare it, either alone or in combination with other vegetables and meats.  I even have a Jicama-Eggplant Dressing  and an Eggplant-Sausage Stuffing that are both out of this world!

I’m always been fascinated by layered terrines when the chefs press them into terrine pans on television cooking shows.  They are even prettier, and can be quite colorful with the right ingredients, when they are sliced.  My only terrine experiment to date has been one with eggplant and ground beef that resembles lasagna in appearance and flavor.  For that one, I used a non-stick meatloaf pan that is extra long (12″ x 4″).  I debated on whether to use spaghetti sauce or a beaten egg-cream mixture and opted for the red this time.  I will be trying the other version soon though. 🙂  I used “Classico” brand Tomato & Basil spaghetti sauce (6 NC per ½ cup) and used VERY little of it between each layer of the torte to avoid it being “soupy”.  This recipe is suitable for all phases of Atkins, Keto diets and Primal Blueprint.

VARIATIONS:  Omit the pound of ground beef for a more dominant eggplant-tasting dish.  Another variation would be to omit the red spaghetti sauce and use a sauce of 4 eggs beaten with 1/4 c. heavy cream spread between the layers.  You will need to recalculate carbs with these variations.

INGREDIENTS:

12 oz. eggplant, sliced thin 1/8″ thick (allow more time for thicker slicing)

1 lb. ground beef

1 c. low-carb  meatless spaghetti sauce of your choice

1 c. shredded mozzarella cheese

8 basil leaves, chopped

¼ c. shredded Parmesan cheese

DIRECTIONS:    Preheat oven to 350º.  Oil a terrine pan or meatloaf pan lightly and set aside.  Stem and cut the eggplant lengthwise into 1/8″ thin slices (for fastest cooking time).  Set aside.  In a skillet brown the ground beef.  Add the basil and stir until it is wilted.  Remove from heat.

To construct the terrine, place a single layer of eggplant slices on the bottom of the oiled pan.  Dot with about 3 T. sauce and spread evenly with the back of your spoon. This is not much sauce, but you do not want this torte to come out soupy, so this is intentional. Top with about ¼ of the meat.  Sprinkle with ¼ c. mozzarella.  Place another layer of eggplant on the top.  Press all down firmly with your fingers to compact.  Repeat with the sauce, ¼ of the meat and cheese.  Place the third single layer of eggplant slices and again press down firmly.  Repeat with the sauce, ¼ of the meat, and cheese. Place the final layer of eggplant on top, the rest of the sauce, the last of the meat and the last of the mozzarella shreds. Press down again to compact the layers.

eggplant-torte-before-slicing-1If you should have any unused eggplant slices,  you can either decorate a final layer as shown (left) if serving to company, save the remaining eggplant for another day’s soup or chop it up for a future casserole.  Sprinkle the top of the torte with the ¼ c. Parmesan cheese and cover tightly with foil.    Bake at 350º for 45 minutes,then remove foil and bake another 10 minutes or until lightly browned on top.  If knife goes into center easily, it is completely done.  Thicker eggplant will require probably 15 more minutes cooking time.    Remove from oven and let sit for 5 minutes before attempting to cut into four equal servings.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

445 calories, 31 g fat, 10.15 g carbs, 3.92 g fiber, 7.23 g NET CARBS, 30.6 g protein, 516 mg sodium

Tamale Pie

Tamale Pie

My mother used to make a dish she called Tamale Pie that had a wonderful cornmeal masa topping that was baked on top.  I just loved this dish.  Well cornmeal is so carb-pricey I just won’t use it anymore.  But I tinkered around with my Mom’s old recipe and came up with a tasty low-carb version.  This casserole is pretty darn close to the original recipe in flavor.  This recipe is not suitable until Phase 2 Atkins since it has baby corn in it.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

14 oz. lean ground beef

3 oz. onion, chopped

2 Roma tomatoes, coarsely chopped (or half of a 15-oz can crushed tomatoes,drained)

1 tsp. chili powder

1 tsp. dried ancho or guajillo chiles (both are mild), seeded and chopped

2¼-oz, pitted black olives, sliced and drained

6 oz. cheddar cheese, grated

1 clove fresh garlic, minced

¼ tsp. salt

15 oz. canned baby corn, drained, divided (half sliced, half not)

2 large eggs

½ c. almond flour

2 T. flax meal

1 tsp. corn bran (I order from Honeyvillegrains.com)

¼ c. heavy cream

DIRECTIONS:  Preheat oven to 350º.  You will need a medium casserole dish for this recipe, but no greasing will be necessary.

For the bottom meat layer:  brown meat over med-high heat until it releases its grease.  Add onion, garlic, salt, chili powder and crushed ancho chiles.  Saute until onion is getting tender.  Add tomatoes, olives and the half of the baby corn (sliced).  Saute until tomatoes are getting soft and releasing their juice.

For the “masa” topping:  Blend or pulse the remaining half of the baby corn until smooth.  Add almond flour, flax meal, corn bran, cream and eggs and pulse until a smooth batter.

Pour the meat-veggie mixture into a ceramic casserole dish.  Sprinkle the cheese over the meat layer.  Then gently spoon the topping over the meat mixture.  Bake at 350º for 20 minutes or until topping is just cooked in the middle (just dry to the touch) but not really browned.   Serve with a nice sliced avocado lightly dusted with garlic powder or your favorite guacamole salad.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

625 calories, 43.6 g  fat, 15.7 g  carbs, 6.78 g fiber, 8.92 g NET CARBS, 43 g protein, 1322 mg sodium (mostly from  cheese)

Tex-Mex Pepper Pot Soup

Tex-Mex Pepper Pot Soup

I have a tri-color pack of bell pepper in the fridge and got this soup idea for our lunch today from a photograph I saw on the internet today.  This isn’t a classic Pepper Pot, but with all the peppers I put in this, I’m going to call it my Tex-Mex version of a classic recipe (Google Pepper Pot for the original dish).  I also had 1 can of Eden brand soy black beans on hand which are so low in carbs (unlike regular black beans), I decided to throw them in the pot for good measure.  Good decision, as they made this delicious soup very filling!  They are not listed in the ingredients and are not calculated in the numbers below as I know many are opposed to consuming soy beans or any soy products.  This recipe is not suitable until you are in Atkins Phase 2, but omit the beans and you can enjoy it while still in Induction Phase.

INGREDIENTS:

1 lb. lean ground beef

4 oz. onion, chopped

4 slices thick bacon, coarsely chopped

½ c. each coarsely cut up red, yellow and green bell pepper

1 c. celery with leaves, sliced

1 c. each parsley and cilantro, chopped

6 plum tomatoes, diced very large

4 c. beef or chicken broth

1 tsp. chili powder

½ tsp. chipotle chili powder (or more regular chili powder)

½ tsp. ground cumin

3 T. rice wine vinegar

½ tsp. each salt and coarse black pepper

VARIATION:  Add 1 seeded, chopped jalapeno for a spicier soup.

DIRECTIONS:  Brown the bacon in a large soup pot over high heat.  Add the onion and stir-fry until it begins to caramelize.  Add crumbled ground beef and brown until no longer pink.  Add all remaining ingredients.  When all comes to a boil, lower heat and simmer for about 20-30 minutes or until celery is tender.  Serve at once with a garnish of a few sprinkles of cheddar cheese if desired.

NUTRITIONAL INFO:   Makes 8 1c. servings, each contains:

214 cals., 13.3g fat, 5.82g carbs, 1.86g fiber, 3.96g NET CARBS, 17g protein, 296mg sodium.

  • If you add the can of Eden soy black beans, it adds 3 net carbs to the entire batch or 0.37 net carbs to a serving, so only a trace number change. 🙂

Greek Mini-Boats

As a low-carber, I can’t have the typical puff pastry one uses to make Greek Spanakopitas, but tonight I decided to try my Mozzy Dough as a foundation for a similar flavor and came up with a tasty little dinner for us.   These were delicious served with a Greek cucumber salad.  My husband, as we were eating dinner, gave these a two thumbs up and said they would be good with Tzatziki Sauce.  I think he’s on to something and will definitely do that next time.  Click the link for that recipe.  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 for the day), these are quite low in carbs.  🙂

Vol8 Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! Chef George Stella and Jennifer Eloff are also including several tasty new delights in Vol.  8! Order yours (or any of our earlier cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, the team would appreciate it if you would please take a moment and drop by the our Amazon page to leave your personal review.  🙂

INGREDIENTS: 

1 recipe my Mozzy Dough

1 lb. lean ground beef (I used grass-fed), drained of excess grease

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 instead of the 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 mini-boats, each contains:

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

Gosht with Pork (or lamb, beef, chicken)

The aromas in the kitchen when I make Gosht (a dish similar to Rogan Josh) evoke so many memories of Iran.  We had two different maids over the two years we lived there when I was growing up.  Fatimeh, a Muslim, did not eat pork.  However Pari, our first maid, was raised in a Christian orphanage and did cook pork regularly for us.  She made the best Gosht (stew) with eggplant and pork.  Fatimeh, of course, made it with lamb or beef.  I have even made this recipe with cut up chicken thighs and drumsticks and it, too, was yummy.  Your choice on the meat.  It’s the rest of what goes into the skillet that really makes this a wonderful, out-of-the-ordinary dinner.  If you want to cut carbs a bit, eliminate the dried prunes completely.  If you can afford the extra carbs, add a couple more of them!  They are delicious in this recipe and fruit is traditionally added to such stews in Iran! I serve this either on a bed of steamed cauliflower, or with rolled up Joseph’s Flax & Oat Fiber Lavash bread (1/2 sheet per person)

This recipe is suitable once you reach Phase 2 Atkins and Keto programs if the numbers fit your daily limits.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! Chef George Stella and Jennifer Eloff are also including several tasty new delights in Vol.  8! Order yours (or any of our earlier cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, the team would appreciate it if you would please take a moment and drop by the our Amazon page to leave your personal review.  🙂

INGREDIENTS:

12 oz. lean pork loin (or lamb, beef or 4 chicken pieces), trimmed of fat

¼ c. coconut or olive oil

10 oz. eggplant, skin on, cubed large

4 Roma tomatoes, cubed large

1 c. homemade chicken broth

4 oz. sliced yellow onion

1 c. frozen spinach, broken apart

1 T. Rogan Josh spice powder (I order from Penzy’s on-line)

1 tsp. ground cinnamon

1 tsp. fresh ginger, minced

1 cl. garlic minced

1/2 tsp. coarse black pepper

1/4 tsp. salt

½ c. chopped cilantro

1 tsp. my Garam Masala

2 dried prunes (I use Delmonte brand), chopped

DIRECTIONS:  Heat oil over high heat in a wok or large skillet.  Add the eggplant to the pan and stir until it begins to brown.  Add the onion and meat and brown them as well.  Add all remaining ingredients and stir well.  Lower heat to low and simmer with lid on the pan for about 30 minutes.  Eggplant will break down and slightly thicken the stew, but if you like, you can slightly thicken with your favorite thickener.  Serve over steamed cauliflower or with ½ sheet of Joseph’s Lavash Bread per person.

VARIATIONS:  Add 1 c. heavy cream or if beyond Induction, 1/2 c. yogurt for a richer sauce.  

NUTRITIONAL INFO:   Makes 4 servings, each contains:

282 calories, 18.49 g fat, 13.77 g carbs, 5.57 g fiber, 8.20 g NET CARBS, 16.9 g protein, 181 mg sodium

Chinese Pepper Steak

This delicious recipe is only Induction friendly if you leave out the sherry.  I’ll tell you up front I’m extremely salt sensitive and I use very little soy sauce in this dish.  You may want to double the soy sauce if you tolerate it well.  I don’t.  I used to make a bit of sauce with bouillon, but I’ve learned to do without that for this dish.

If you have it in the refrigerator, the addition of ½ tsp. black bean paste is very good in this.  Add it while meat is frying.  For a different taste, I have been known to use lean pork loin in this recipe in lieu of the beef.  It is very good with pork.  Not classic Pepper Steak, but it IS good quite .  🙂

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

INGREDIENTS:

10 oz. beef sirloin, trimmed of all fat, sliced very thin

2 T. sherry

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

2 T. olive oil

1 clove garlic, minced

1 tsp. ginger root, minced

2 oz. green bell pepper

2 oz. red bell pepper

3 oz. onion

¼-½ tsp. black pepper

1 tsp. sesame oil

¼ tsp. Chinese chili paste (I use Sambal Oelek available in grocery stores)

¼ c. homemade beef broth

Dusting of xanthan gum to thicken (optional)

½-1 tsp. black bean paste (optional)

VARIATION:  Add 4-5 sliced mushrooms with the bell pepper while stir frying

DIRECTIONS:  Mix first 3 ingredients in a quart ziploc bag and marinate in refrigerator for 1 hour.  When ready to cook, heat olive oil in wok or non-stick skillet.  Saute beef with it’s little bit of marinade and the black pepper until it is just no longer pink on the surface.  Remove with a slotted spoon to a plate.  To the remaining oil in the wok, add all vegetables, ginger, garlic, chili paste and black bean paste (if using).  Stir-fry all just a few minutes.  You don’t want vegetables to get totally soft and lose their pretty color.    Add meat, stir and dribble sesame oil on top.  Toss to mix well.  Add broth and thicken if desired with xanthan gum or your favorite thickener.  Serve at once over riced, steamed cauliflower if you wish.   I’ve gotten used to having my Chinese food now without the cauli-rice.  🙂

NUTRITIONAL INFO:  Makes 2 servings, each containing:

364 calories, 21 g  fat, 8.2 g  carbs, 1.9 g  fiber, 7.3 g  NET CARBS, 32.9 g  protein