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I created a delicious lunch today with half a baked chicken breast that was leftover from dinner last night.  Man, did these come out ever so good!  I basically took my Cheese Thin Buns recipe, subbed in mozzarella cheese for the Cheddar and added just a pinch of crushed oregano to the batter.  Added my flavorings and baked 12 minutes!  These are so filling with glucomannan (pure fiber) just 2 will be an ample serving for most people.  Men might be able to eat 3, but I could not.  All I can say is lunch tasty, filling and not as heavy as regular pizza can be to me.  You could also make these as bite-size  treats using a mini-muffin pan.  Just spread out into 24 slots and using ½ slice pepperoni atop each mini.  This recipe is suitable for all phases of Atkins, Keto and gluten-free diets.  Clearly it is not suitable for Paleo due to the cheese.

INGREDIENTS: 

4 T.  plain whey protein powder (I use isolate)

1 T.+1 tsp. glucomannan powder

1 T. baking powder

1/4 tsp. garlic powder

3 eggs, beaten

1 T. olive oil

1/4 c. tap water

1 c. shredded mozzarella cheddar cheese for the batter

4 oz. cooked chicken meat, cut into 12 strips (or 24 bits for minis)

12 slices pepperoni

1/3 c. shredded mozzarella to top (more if you add carbs to numbers below)

DIRECTIONS:  Preheat oven to 350º.  Oil a Twinkie® or baking log pan with your preferred oil (or line large baking sheet with parchment paper).   If you don’t have a Twinkie® pan, but you still want to try this, just make round ones using a regular muffin pan.   They just won’t be “logs”. 😉

On a paper plate, measure out dry ingredients and stir.  Set aside a moment.  Break eggs into medium bowl and add oil and water.  Beat with whisk to blend well.  Using a rubber spatula next, slowly dust in or sprinkle the dry ingredients over the top and stir rapidly to blend.  Add the 1 cup mozzarella shreds, stirring and folding batter over and over to allow the glucomannan to thicken up.  It will be a pretty thick like bread batter in just a couple minutes.  When all nice and thick, spoon about 1½ T. batter into each of 12 oiled Twinkie® pan slots.

If batter seems a bit thin, let it set up a couple minutes longer.  Stir several times more.   If still too thin, I fear you’ve added too much water and need to add a teensy bit more glucomannan powder.   When batter is fairly thick, use the side of your rubber spatula to dip into the Twinkie® slots of your pan, or into your muffin cups.  Or you can spoon batter into 24 oiled mini-muffin cup slots for a bite-sized version of these that would be nice for entertaining.   Top each “log” with a small strip of the chicken meat (around 2″x½” strip or equivalent morsels of meat) until all meat is used up.  Then top with a slice of pepperoni (I sliced mine in half to spread it out).  If not sodium sensitive like we are, you may want to increase pepperoni to 2 slices per log, but alter numbers below accordingly.  Last, sprinkle a few of the extra mozzy shreds atop each log.  Pop pan into hot oven and bake for 9-12 minutes or until lightly browned on top.  Keep an eye out so you don’t over brown these or they may dry out.  To avoid tearing them up, slightly cool before removing from pans to a serving plate.  I used a mini rubber spatula to help lift mine out of the pans.

NUTRITIONAL INFO:  Makes 12 pizza logs, each log will contain:

137.25 cals, 10.6g fat, 1.75g carbs, 0.71g fiber, 1.04g NET CARBS, 9.93g protein, 397mg sodium

(Divide numbers by 2 if you make the mini-muffin version)

 

 

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This delicious curry draws  much of its flavor from the dried fenugreek leaves.  I can’t really describe the flavor of fenugreek, other than it is similar to dried parsley with a musty, somewhat earthy taste.  Although it is available in whole seeds and powder, I prefer using the dried leaf form of this spice in curries.  Widely used in Iranian, and Indian cuisine, it is a nice backdrop flavor that adds something special to the other spice profile of this dish.  I order mine on the internet, but if you’re lucky enough to have an Indian or Middle Eastern grocery in your city, they will surely have it.  You can make this recipe without it, but it won’t be quite as unique in flavor, more like a lot of other curries you’ve had before………good, just not AS good.  🙂

I like to make meatballs in big batches and freeze the leftovers for quick, easy meals in the future.  Although this recipe of meatballs makes thirty 1½ meatballs, I only cooked 9 tonight in my gravy and found that 3 (plus 2 large spoons of gravy) made a nice serving over some cooked cauliflower “rice”.  My husband ate 4 meatballs.    The two leftover (with a couple spoons of sauce) will make a nice lunch one day for someone.

MEATBALL INGREDIENTS (makes 30, some for future use):

24 oz. (1½ lb.) lean ground pork

18 oz. chicken breast (weighed before boning, removing skin and grinding)

2 oz. onion, finely minced

1/3 c. cilantro leaves, chopped

½ jalapeno, seeded and minced

2 cloves garlic, minced

2 large eggs

½ sheet Joseph’s Lavash Flax & Oat Fiber flatbread (omit if still on Atkins Induction Phase)

1/8 tsp. sea salt

1 tsp. Garam Masala Spice Blend

½ tsp. curry powder

¼ tsp. ground turmeric

½ tsp. ground cumin

¼ tsp. coarse black pepper

VARIATION:  Use ground beef or lamb for a change in flavor!

CURRY/GRAVY INGREDIENTS:

2 c. homemade chicken broth

¼ c. heavy cream

½ c. tomato sauce (or 2 T. tomato paste)

¼ cilantro leaves, chopped

½-1 tsp. Garam Masala

1 tsp. curry powder

1/8 tsp. ground turmeric

1 T. crushed, dried fenugreek leaves (or 1 tsp. ground seed)

1/3 tsp. nigella seed (optional), also called Charnushka or Kalongi

1/8 tsp. coarse black pepper (or cayenne if you like curry spicy)

½ tsp. sea salt

¼ c. frozen peas (or frozen green beans to lower carbs)

3 Roma plum tomatoes, cut into chunks (added at very last of cooking)

Optional:  1/2 cup coconut milk for richer gravy (adds 1 more net carb than shown below)

DIRECTIONS: Mix all meatball spices in a bowl and set aside a moment.  Wet the bread with water to soften.  Squeeze out water and break/mush it up in a medium mixing bowl.  Add meat(s) and all other meat mixture ingredients to bowl.  Mix with a fork or your hands (like you do meatloaf) until all ingredients are uniformly blended into one mass of meat.  Using your palms, form thirty 1½” meatballs placing them on a non-stick or parchment-lined sheet pan.  I actually skillet browned the nine I was cooking for tonight’s meal.  Pop into 350º oven for about 30 minutes or until lightly browning.  Remove.

While the meatballs are cooking, if you skillet-browned tonight’s meatballs, in that very same skillet, add all listed gravy ingredients (except the tomatoes) and bring to a boil over high heat.  Lower heat to a simmer and simmer for about 20 minutes.  Add the tomatoes and meatballs back into the skillet at this juncture.  Continue simmering about 10 more minutes to reduce liquid and blend flavors.  The gravy will slightly thicken as it cooks down (keep simmering it too watery.  It WILL thicken up).  If you like your curry gravy thicker, add a light dusting of your favorite low-carb thickener and simmer 1-2 minutes to set up. Serve at once with green side, salad or if preferred, a prepared bed of cooked cauliflower rice.

TIP: Freeze the surplus meatballs for future Indian curry recipes.  Just make up any of your favorite curry gravies and drop the still frozen meatballs, simmering all long enough to gently thaw them and compose you new dish!  A quick week-night meal at the ready in about 30 minutes with pre-cooked meatballs!

NUTRITIONAL INFO:   (meat will make 30 meatballs total).  Using just 9 of them for this meal.  3= 1 serving.  Each serving plus 2 large cooking spoons of the curry/gravy will contain:

349 cals, 21.47g fat, 9.93g carbs, 2.08g fiber, 7.85g NET CARBS, 26.55g protein, 670 mg sodium

 

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Spinach Parmesan Bake

This has been a very popular side dish on my blog.  It is simple to make and I’m very please with the resulting flavor profile.  It went very nicely with our boneless baked rosemary-onion pork steaks tonight.   I did put 3 large sliced mushrooms in this, but they added absolutely nothing to the flavor impact, so I won’t include them again and I’m not including those in my recipe here.  This dish is Induction acceptable.  Popeye himself would brag on the nutritional stats for a serving of this spinach dish!

INGREDIENTS:

2 T. olive oil

2 oz. onion, chopped

Dash salt

10 oz. box frozen spinach, thawed and drained

2 oz. cream cheese

2 oz. heavy cream

1/3 c. homemade mayonnaise

2 large eggs

3/4 c. grated Parmesan cheese

With Chicken Added for a meal!

VARIATION:   Add 2 c. chopped raw, boneless chicken meat to the skillet with the onion and turn this side dish into a delicious meal.

DIRECTIONS:  Preheat oven to 350º.  Heat olive oil in non-stick skillet over med-high heat.  Add onion and salt and saute the onion until tender.  Add the drained spinach and cook a few minutes, stirring several times.  Lower heat to medium.  Cut the cream cheese into little chunks and melt and stir it into the warm spinach.  Add mayonnaise and stir well.  Turn off heat.  Beat the eggs in a bowl with the cream and pour it evenly over the top of the spinach.  Top with Parmesan and bake for 20-25 minutes at 350º.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

420 calories, 38 g  fat, 6.78 g  carbs, 2.75 g  fiber, 4.03 NET CARBS, 15.28 g  protein, 622 mg sodium

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Chicken Florentine

This has been 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 both on my blog and in my kitchen.

This recipe takes a mere 20-30 minutes to pull together so it has always been a favorite of mine.  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.  This recipe is also good for seared salmon rather than chicken!  If in Atkins OWL Phase 2, adding 2 T. white wine to the spinach mixture is a lovely addition. 🙂

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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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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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