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Archive for the ‘Chicken & Turkey’ Category

With just 1½ cups of leftover cooked chicken in the refrigerator, I am going to revisit my Italian Chicken Tart for lunch today.  We just loved it when I developed this recipe last year!  You could certainly serve this lunch with a salad, but with the fresh spinach layer here, there is a serving of greens right in the tart!  This delicious recipe is suitable once you reach Phase 2 of Atkins and is acceptable for most Keto plans.

VARIATION:  For a smaller version, divide the dough into 12 balls and press the dough onto the bottom and up the sides a bit of each cup in the tin.  Distribute the toppings on all 12 portions.  Baking time probably won’t change for the smaller version.  You could even divide dough into 24 balls and press into the real mini-muffin pans.  Reduce cook time a bit for those.  Another variation would be to sub in 2-3 Italian sausage links, skinned, crumbled and pre-browned for the chicken in this recipe.  Subbing in an Alfredo sauce for the rec marinara would change this up quite a bit, too.

CRUST INGREDIENTS:

2 c. shredded mozzarella cheese (I used whole milk variety)

2 T. unsalted butter, pre-melted

½ c. Jennifer Eloff’s GF bake mix

½ c. Carbquik Bake Mix

1/8 tsp. each onion and garlic powder

1 T. oat fiber

1/2 tsp. psyllium husk powder (I use NOW brand)

1 egg, beaten

TOPPINGS:

1 c. fresh spinach leaves, coarsely chopped

¼ c. low-carb spaghetti sauce (jar) (I used Classico brand with basil)

1½ c. cooked chicken, coarsely chopped

½ tsp. each dried basil and oregano leaves

½ c. additional mozzarella cheese

DIRECTIONS:  Preheat oven to 350º.  Place cheese in glass bowl and set in microwave.  Melt cheese on HI for around 2 minutes.  Remove bowl from.  Drizzle melted butter over the top of cheese and stir with fork.  Add in the two bake mixes, the psyllium, oat fiber, the beaten egg, onion and garlic powder.  Stir well with fork until it forms a ball and pulls away from the bowl.  Knead once or twice with hands in the bowl and then place dough into a classic tart pan (the kind where the bottom pushes up/out).  If you don’t have one, use a large pie plate.  This crust wanted to stick to the pan a bit, despite the fact my tart pan is non-stick, so you might want to lightly oil the pan with coconut oil.  Press the dough out evenly on the bottom with your hands, pushing it up the sides a bit to form a “wall” around the edge.  Just so you know, my tart pan is 11″ in diameter.  Pop into 350º oven for about 12 minutes to set up the dough surface. Remove when it just beings to get tan on the edges.  Remove.  Place the spinach evenly on the bottom of the tart.  Next add the chopped chicken, oregano and basil.  Top with the additional ½ c. mozzarella cheese.  Raise oven temp to 375º and pop back into oven.  Bake until lightly browned, or about 15 minutes.   Watch it, as ovens do vary.  Cut into 6 slices and serve hot.

NUTRITIONAL INFO:    Makes 6 slices, each contains:  (I ate 2 and the hubs ate 3)

333 calories, 25 g fat, 10.83 g carbs, 6.65 g fiber, 4.18 g NET CARBS, 27 g protein, 549 mg sodium

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There was such a ginormous chicken breast in the package my husband brought home from the store this week, one in particular would feed 4 people.  So this is what I made for lunch today with the monster and I’ll have two portions for another meal!  I wanted a Mexican food flavor, so I came up with these tasty cutlets.  This dish is quick to make and your family will love it!  If you’re not a fan of pork rinds, substitute almond meal instead.  This recipe is suitable for all phases of Atkins and other Keto diets.  Paleo followers would have to delete the cheese.

INGREDIENTS:

12 oz. boneless, skinless chicken breasts (four)

1 tsp. my Smoky Chipotle Spice Blend

2 oz. crushed pork rinds (about 1½ c.)

2 T. unsalted butter

3 oz. pepper jack cheese (3-4 slices)

OPTIONAL SAUCE:   Some homemade mayo with a bit of the chipotle spice blend stirred in, to be served at table.

DIRECTIONS:  Preheat oven to 350º.  Crush pork rinds (or use almond meal) in a blender, processor or in a plastic bag.  Remove any big, hard bits.  Add the spice blend and mix well.  I used one single, huge chicken breast and cut up into 4 equal portions.  If you buy the ready-cut boneless, skinless breasts (I never have), probably 4 of those will serve 4 people nicely.  Sprinkle the spice-crumb mixture evenly on both sides of the chicken.   Heat a skillet over medium-high heat and melt the butter.  Add the chicken pieces and brown nicely on all sides.  Chicken will likely be nearly done by then.

You can bake this dish in the skillet if it has a heatproof handle or you can place the pieces of chicken into a baking dish.  Top the meat decoratively with the pepper-jack cheese and pop into a 350º oven for about 15-20 minutes or until cheese is well-melted.  Chicken should be fully done by then.  Serve with a green salad or your favorite guacamole.  I added a top dressing to my chicken made of homemade mayo stirred up with a bit of the chipotle spice blend.  It was VERY good on top of my chicken.  That sauce also makes a tasty salad dressing for a green salad. 🙂

NUTRITIONAL INFO:   Makes 4 servings, each contains:  (does not include optional mayo sauce)

324 calories, 18.8g fat, 1.25g carbs, 0.22g fiber, 1.03g NET CARBS, 35.6g protein, 835mg sodium

 

 

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0031

Yum!!!!!

It’s what’s for dinner tonight!  This simple baked chicken recipe delicious and a wonderful choice when you don’t feel much like cooking. Those are the nights I tend to bake chicken as simply as possible.  The seasoning flavor profile is subtle here and once you try it, you’ll be baking this bird again.  I usually serve this tasty dish with an avocado/green salad and ½ roasted sweet potato.  This recipe is suitable for all phases of Atkins, Keto diets and also for Paleo-Primal diners.  Clarify the butter if you follow a Paleo diet.

INGREDIENTS:

1 whole chicken, butterflied

4 T. unsalted butter, melted

½ tsp. guajillo chile powder (or 1 seeded, ground whole dried guajillo chile)

¼ tsp. smoky chipotle powder (or 1 rinsed, seeded & mashed/minced canned chipotle in adobo sauce)

¼ tsp. garlic powder

¼ tsp. onion powder

Dash of salt

DIRECTIONS:  Preheat oven to 450º.  Cut up the back of the chicken (butterfly or spatchcock).  Melt the butter in your baking pan (I prefer metal pans for roasting meats) and brush over all chicken surfaces.  Mix the spices in a small saucer or paper plate and sprinkle over the chicken.  Sprinkle with a dash of salt to facilitate browning.  Pop pan in the oven and in 15 minutes, take it out.  Using a brush, baste the chicken with the melted butter.  Return to the oven and bake at 450º for around 20 minutes.  Remove and lower heat to 350º.  Baste again with buttery pan juices and return to hot oven.  Bake an additional 30 minutes or until a meat thermometer stuck into the leg/thigh joint and breast reads internal temp of 170º.  Baste one last time with pan juices and serve with a nice guacamole or green salad and/or your favorite, low-carb vegetable(s).

NUTRITIONAL INFO:  I will provide the nutritional info for 1/10th of the basting marinade as I get 10 pieces of chicken from a whole bird.  Bear in mind the pan juices are not all consumed, but there is no other way to break this down as it is dependent upon how much of those you actually eat.  You will need to add in the info for the specific piece(s) of chicken eaten.

Will coat 8-10 pieces of chicken (1 whole chicken); One serving of spice mix contains: (does not include the particular pieces of chicken, since I can’t know which you will eat, co add meat values to these spice baste numbers)

46.3 cals, 5.1g fat, 0.31g carbs, 0.08g fiber, 0.23g NET CARBS (seasoning only), 0.07g protein, trace sodium

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Water/broth version.

This particular base curry recipe is the one I keep coming back to again and again.  One can substitute tomato paste or sauce in the gravy, rather than whole tomatoes, but I prefer the fresh tomatoes in my curry. This is easy to make and incredibly delicious!  This dish is OK for Induction and is also suitable for Primal diners.  Paleo followers need to use coconut milk instead of cream, but coconut milk is GREAT in Indian curries!  The sky’s the limit on what vegetables or meat you use in this basic curry recipe.

Cream-based version

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INGREDIENTS:

1 T. cumin seed (or 2 tsp. seed + 1 tsp. ground)

2 T. each olive oil and butter (or any combination of same)

3 oz. sliced onion

2 deboned 7-8 oz. chicken breasts, cut into 1-1½” chunks

¼ tsp. salt

¼-½  tsp. cayenne pepper  (use ½ tsp. only if you like it HOT)

1 tsp. ground cumin

½ T. minced fresh ginger

½ tsp. ground turmeric

1 T. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1½ c. chicken broth

2 Roma tomatoes (3″) , cut into 1″ cubes (use 1 Tbsp. tomato paste for a redder Butter Chicken look and taste)

10 oz. eggplant, cut into 1½” large cubes

1 jalapeno, seeded and slivered very thin

¼ c. heavy cream (Paleo-Primal folks should use coconut milk)

VARIATION:  Omit cream or coconut milk in the sauce and have what is called a “water-based” curry gravy. 

DIRECTIONS:  In a dry non-stick skillet or wok, dry roast the whole cumin seed, stirring, just until they become fragrant but not burned (about 1-2 minutes).  Add olive oil, butter and onions & saute a few minutes.  Add chicken, turmeric and continue to saute until chicken is opaque.  Add all remaining ingredients except heavy cream (if using). Simmer covered on lowest heat about 30 minutes until tomatoes are tender but not falling totally apart.  Add heavy cream and continue to simmer 5-10 minutes longer.  If desired, slightly thicken with a few successive, light dustings of xanthan gum or glucomannan powder, whisking or stirring vigorously between additions to allow it to “develop/thicken”.  Optional:  serve over steamed cauliflower or basmati rice for non-low-carb dinner guests.

NUTRITIONAL INFO: Serves 5, each serving contains: (includes cream, but not suggested cauliflower or rice “bed”.

425 cals, 34.3g fat, 7.7g carbs, 2.64g fiber, 5.06g NET CARBS, 21g protein, 404mg sodium

 

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001

This was our lunch today.  I love this recipe in the summertime!  So easy to throw together for lunch without heating up the kitchen.  To clear out the last of some Tahini I had on hand, I added it to the dressing this time and that is the dressing in the picture.  It was good, but since I don’t usually do this, I have calculated the nutritional info below without the tahini.  Despite the small amount of tahini (sesame seeds, not acceptable until OWL) each serving would get, I think you could enjoy this on Induction without doing irreparable damage to your weight loss program When I have a little leftover cooked chicken or steak, I like to add it to the top of this salad to make it a complete meal.  But this salad is delicious without any meat at all!  :).

INGREDIENTS:

2 T. lime juice

2 T. rice vinegar

2T. + 2 tsp. sesame oil

1 tsp. hot sesame oil

3-4 drops liquid sweetener

3 T. low-sodium soy sauce

1 tsp. minced fresh ginger

6 c. shredded Napa cabbage

1 c. chopped fresh cilantro

1 shredded carrot

½ fresh jalapeno, seeded, sliced in small julienne strips

OPTIONAL:  2 T. peanut butter added to dressing (not calculated in below).  Leftover cooked steak (or chicken as shown above).

DIRECTIONS:  Whisk first 7 ingredients together in a small bowl for the dressing.  Set aside.  Shred/slice napa cabbage and place in large bowl.  Add grated carrot, cilantro and julienned jalapeno.  Toss well and plate servings.  You can alternately so plate directly in layers on each person’s plate if you prefer (what I in the photo above).  If adding any meat, sprinkle in equal amounts on each serving.  Provide dressing in individual small cups for each person to add as they please.

NUTRITIONAL INFO: Makes 4 large servings, each containing approximately:

95 calories, 3.6 g  fat, 2.9 g  protein, 13.5 g  carbs, 5.0 g  fiber, 8.5 g  NET CARBS, 350 mg sodium

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Moo Shu Pork

Under Construction

The filling

I was introduced to Moo Shu Pork by a friend in Houston many years ago.  I fell in love with my first bite!  There’s something about the  unusual ingredients and the sweet, tangy plum sauce that is a flavor marriage made in heaven, in my opinion.  As with any Chinese food, more time is spent in the preparation than the cooking, but this one is so worth the time!

I line up paper plates by my stove and get each ingredients chopped and onto a plate, ready to dump into the wok at the right moment.  I soak the Tiger Lily Buds and mushrooms first.  Make the marinade next.  Scramble the eggs and chop next.  Chop/slice my veggies last.  Then I’m ready to cook!

This recipe is slightly higher in carbs than many of mine and not suitable until you are closer to goal weight, but again, it’s a treat not meant to be indulged in often.  Moreover, I consider any recipe below 10g net carbs a serving to be A-OK, as that is so much lower than the average fare on the Standard American Diet (SAD) of my past.  🙂

NOTE:  Shitaake mushrooms, Cloud Ear Fungus (also called wood ear mushroom) and Tiger Lily Buds are essential to traditional Mu Shu Pork classic flavors.  If omitted, you aren’t eating true Moo Shu.  Asian groceries will all carry these items.  I order mine on-line.

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MARINADE INGREDIENTS:

4 T. my homemade Hoisin Sauce

1 T. rice wine vinegar

1 T. fish sauce (I use Thai Kitchen brand) [or use oyster sauce]

1 tsp. toasted sesame oil

3 cloves garlic, minced

1 tsp. Sambal Oelek chili sauce

¼ tsp. xanthan gum or preferred thickener

FILLING INGREDIENTS:

2 large eggs, scrambled

1 T. butter (to cook eggs in)

8 oz. lean only pork loin, slivered thin

3 T. peanut or olive oil (or your preferred oil)

½ c. cabbage, slivered thin

4 large dried shitaake mushrooms, soaked

3 large green onions, slivered thinly lengthwise, cut 1″ pieces

1 c. fresh bean sprouts

¼ c. canned bamboo shoots, julienne  slivered

½ c. dried Cloud Ear Fungus strips, soaked (if using whole, slice them)

½ cup (small handful) Tiger Lily Buds, cut in half, soaked

8 low-carb flour tortillas (I use La Banderita at 5 n.c. per piece)

Extra hoisin sauce to “dress” before eating (not calculated into stats, as amount used varies)

VARIATION:  Use slivered chicken in lieu of pork for a Moo Shu Chicken version

DIRECTIONS:  In 3 small bowls, soak mushrooms, Tiger Lily Buds and Clour Ear in very hot water until soft.  You want to save the mushroom liquid and just lift them out of that “stock”.  Cut out the tough mushroom stems and slice the mushroom flesh.  Place on paper towels to dry off for now.  Discard water off the Cloud Ear Fungus.  If using whole ones, chop or slice and paper towel dry.  If using pre-cut strips just set them on paper towel to dry.  Discard water off the Tiger Lily Buds and chop them in half.  Dry on paper towels.  Set these 3 ingredients near the stove.

Mix all marinade ingredients in the small bowl.  Add ¼ c. of the mushroom soaking water.  When well-mixed, pour half the marinade into medium bowl and add the sliced meat.  Toss the meat with your hands to coat meat well and let it marinade while you continue your prepping.  Remaining marinade will be added to the wok at the end of cooking.

Scramble the eggs over medium in the butter until set.  Remove from heat and chop into medium bits (but not too fine).  Set those aside by stove so they are at-the-ready.

Now you’re ready to cook.  Heat a dry wok or large skillet.  Chinese cooks have a saying:  “Hot Wok; Cold Fat.”  If you do it this way, the meat does not stick to the pan.  If you heat the oil as you heat the wok,  the meat almost invariably sticks to the pan!  When the steel is VERY HOT, quickly dump in the oil and promptly the meat into the cold oil.  Don’t worry, the oil will get hot quick when it hits the hot metal.  Stir-fry with spoon until meat is no longer pink.  Add in cabbage and Cloud Ear Fungus next.  Stir-fry until they just barely begins to go limp.  Next add the bean sprouts & scallions and cook those just 1 minute.  Add the mushrooms, bamboo shoot slivers and Tiger Lily Buds next, cooking the mixture 2-3 minutes.  Pour in the remaining marinade and stir well so all filling is now moistened.  Cook another minute or so for the thickener in the marinade to do its job.   Add the egg to the wok last, during the final minute of cooking, and stir just to mix.  Remove wok from heat.

Serve the filling at the table (I like to do t right in the wok so it stays warm) with low-carb tortillas and more hoisin sauce.  I haven’t gotten around to creating a Chinese-style pancake, but give me awhile and I may do that one day.  Place about ½-3/4 c. filling on the tortilla down the center.  Dab a little extra hoisin sauce down the filling edge (as shown above) and fold the bottom edge up (to catch juices as you eat).  Then fold the sides of the tortilla inward like a burrito and pick up and eat it with your hands, like a burrito.  Moo Shu Pork is traditionally eaten with hands and is rather messy to eat with a fork, quite honestly.

NUTRITIONAL INFO:   Makes 8 servings, each contains:  (does not include added hoisin when rolling)

216 cals, 12.4g fat, 24.35g carbs, 13.72g fiber, 10.63g NET CARBS (plus any added hoisin), 13.7g protein, 814mg sodium (and that’s using low-sodium soy sauce!)

 

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Chicken Florentine

This has become one of the most popular recipes on my website.  Sometimes we food bloggers get so wrapped up in creating new dishes, we can easily get lost in that quest and forget some of the old favorites.  I like to revisit this dish occasionally.

This recipe takes a mere 20-30 minutes to pull together.  It’s amazingly tasty and worth every one of those minutes.  So attractive on the platter, too!  And better yet, it’s Induction friendly!  The creamy spinach-mushroom topping compliments the seared chicken so nicely and is also good on seared salmon!  If in Atkins OWL Phase 2, adding 2 T. white wine to the spinach mixture is very, very good!  🙂

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INGREDIENTS:

3 large chicken breasts, deboned and skinned (about 30 oz.)

1 T. unsalted butter

½ lb. fresh mushrooms sliced thick

1 clove minced garlic

Pinch salt and pepper

6 oz. fresh spinach (3-4 oz. if using frozen)

1/3 c. heavy cream

1/4 c. chicken broth

3 T. grated Parmesan

2 T. white wine (optional)

Pinch xanthan gum (if needed to thicken)

DIRECTIONS:  If using frozen spinach, cook in water as directed on package in a saucepan and drain well.  Set aside.  Now slice each chicken breast diagonally into 3-4 thinner slices to speed up cooking.  Melt butter in non-stick skillet and saute the chicken slices or “filets”, as I call them,  until lightly browned and thoroughly cooked (medium-high heat).  This won’t take long at all, which is precisely why I like to slice them.  Remove chicken to serving platter.  Add mushrooms to the same skillet and saute until done.   Add fresh spinach and garlic.   Saute until spinach is wilted.  Lower heat and add cream, broth, wine and cheese to spinach/mushroom mixture in skillet.  Add pinch of salt and pepper.  Lightly dust with xanthan gum 2-3 times, stirring between each addition to slightly thicken sauce.   Pour sauce over chicken.  Garnish with a sprinkle of parsley if desired.

NUTRITIONAL INFO: Makes 4 servings each with:

436 cals, 23g fat, 6.8g carbs, 2g fiber, 4.8g NET CARBS, 49 g protein, 200 mg sodium

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