Beef-Broccoli Pie

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

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

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

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

CRUST INGREDIENTS:

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

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

½ c. coconut oil or cold butter

¼ tsp. sea salt

1/3 c. ice water

FILLING INGREDIENTS:

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

6 large mushrooms, sliced chopped coarsely

1/3 c. red bell pepper, chopped

2 oz. onion, chopped

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. drained yogurt (I used Fage 2%)

¼ c. cream

Dash each salt

¼ tsp. black pepper

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

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

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

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

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

NUTRITIONAL INFO:   Makes 6 servings, each contains:

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

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Middle Eastern Stuffed Peppers

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

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

INGREDIENTS: 

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

20 oz. lean ground beef

2½ oz. onion, chopped

3/4 c. chopped parsley

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

3 T. hemp seeds/hearts

1 tsp. each turmeric, dried mint and dried dill

1½ tsp. ground cinnamon

Dash each salt and pepper

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

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

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

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

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

Iranian Kubideh (meat kebabs)

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

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

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

INGREDIENTS:

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

1 egg, beaten

¼ c. parsley

1 oz. onion, minced very fine

1 clove garlic, minced

1/8 tsp. ground cinnamon

¼ tsp. ground cumin

1/4 tsp. allspice

¼ tsp. black pepper

Optional:  ½ jalapeno, seeded and minced fine

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

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

NUTRITIONAL INFO:   Makes 4 kubideh, each contains:

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

Iranian Lamb Curry

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

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

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

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

INGREDIENTS:

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

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

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

NUTRITIONAL INFORMATION:  Serves 4, each serving has:

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

Greek Souvlaki and Grilled Vegetables

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

INGREDIENTS:

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

MARINADE:

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

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

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

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

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

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

Indian Kheema Matar

Shown on bed of sautéed cabbage

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

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

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

1/8-¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

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

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

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

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

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

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

Indian Muthi Kebabs

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

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

Shown in the traditional oblong shapeINGREDIENTS:

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

4 oz. onion, minced fine

2-3 T. cilantro, chopped

1 jalapeno pepper, seeded and chopped fine

½ tsp. ginger root, minced

1 tsp. Garam Masala

¼ tsp. turmeric

¼ tsp. salt

1 small egg, beaten

Dash black pepper and cayenne pepper

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

NUTRITIONAL INFO:   Makes 8 patties, each contains:

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

Eggplant Parmigiana Sandwiches

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

INGREDIENTS:

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

1 oz. crushed pork rinds

6 oz. ground beef (or lamb)

2 slices provalone cheese

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

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

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

2 T. Parmesan cheese

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

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

NUTRITIONAL INFO:    Makes two servings, each contains:

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

Iranian Kubideh (meat kebabs)

I’ve mentioned before that when I was 10-12 years of age, my family lived in Teheran, Iran.  Dad, USAF,  was  teaching their then fledgling air force to fly F-86 jets.  Our assigned motor pool driver, Reza, a serving soldier in the Iranian Army, loved to cook and hunt.  Dad & Reza hunted duck, pheasant and gazelle.    They got a prairie chicken on one of our drives down to Isfahan for a weekend outing.   Reza sheepishly carried the cloth covered bird into the restaurant and asked the chef would be willing to cook it up us.  And so he did!  Was it ever delicious!  On the rare occasion,  Reza would even cook in our home to show off his culinary skills.  His favorite dish, walnut/pomegranate sauced Chicken Fesenjan, was to die for!  I still cook that one from time to time. 🙂

Kubideh was also one of his favorites.  Although I have no idea how he made it, it sure was good.  My creation evokes the flavor of his kebab-like specialty.  The jalapeno is not traditional but what can I say?  I’m in Texas and we put jalapeno in most everything we grill!  🙂  It does not make these overly spicy “hot”, just adds a nice flavor layer in my opinion.  Your call on adding it or not.

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

INGREDIENTS:

1 lb. ground beef or lamb (mine was 90% lean)

1 egg, beaten

¼ c. parsley

1 oz. onion, minced very fine

1 clove garlic, minced

1/8 tsp. ground cinnamon

¼ tsp. ground cumin

1/4 tsp. allspice

¼ tsp. black pepper

Optional:  ½ jalapeno, seeded and minced fine

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

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

NUTRITIONAL INFO:   Makes 4 kubideh, each contains:

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

Indian Kheema Matar

 

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

Iranian Kubideh (meat kebabs)

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

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

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)

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)

 

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 Kheema Matar (Beef with “Peas” and Mint)

 

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

Middle Eastern Stuffed Peppers (Dolmas)

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

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

INGREDIENTS: 

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

20 oz. lean ground beef

2½ oz. onion, chopped

3/4 c. chopped parsley

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

3 T. hemp seeds/hearts

1 tsp. each turmeric, dried mint and dried dill

1½ tsp. ground cinnamon

Dash each salt and pepper

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

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

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

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

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

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

Italian Meat Stack

This quick lunch or dinner is sure to please any cook and the entire family.  It’s easy and goes nicely with a green salad.  It’s what’s for dinner tonight at our house.  This recipe is Induction friendly!  A piece of garlic bread made with any of my basic bread recipes would be delicious with this.  This recipe is for one individual serving, so increase if you need to make more servings.  This is the kind of dish that encourages me to always keep a couple jars of low-carb spaghetti sauce in the house for, as you use so little at a time here.  Hardly worth cooking up a special batch of sauce from scratch just for a small amount.  I use what I need, keep the remaining in its jar in the freezer and just defrost a bit int he microwave when a dab is needed.

VARIATION:  Substitute a slice of butter-seared eggplant for the spinach.  Or Substitute lamb for the beef, feta cheese for the mozzarella and chopped parsley for the fennel for a Greek version. 

INGREDIENTS:

5 oz. raw ground meat (will likely cook down to 4 oz.)

<Pinch each oregano, crushed fennel seed, onion powder, garlic powder

1/3 c. cooked, seasoned fresh or frozen spinach

¼ c. low-carb spaghetti sauce (I use Belo Vita)

1 oz. grated mozzarella (or 1 slice)

1½ tsp. grated Parmesan cheese

DIRECTIONS: Place the spinach in water to cover, season and cook just until tender.  While it is cooking, shape meat into nice round patty and place in skillet.  Sprinkle with 1/2 spices and brown on one side on medium-high heat.  Turn meat and sprinkle with remaining spices.   When fully done, place meat patty on serving plate.  Top with 1/3 c. cooked spinach, well-drained and spread out evenly.  Next top with sauce.  Then sprinkle on the Parmesan and finally the mozzarella.  Microwave covered at about 70-80% power for just 1-2 minutes to melt cheeses, as meat is fully done already.  Serve with salad and slice of low-carb garlic bread.

NUTRITIONAL INFO: Makes 1 serving which contains:

511 calories, 33.4 g  fat, 5.2 g  carbs, 1.6 g  fiber, 45.9 g  protein, 1054 mg sodium

Eggplant Parmigiana Sandwiches

I’m planning on making these tomorrow night for dinner.  This recipe is deep in my blog archives so I thought I’d re-post it for my readers that love Italian food.  This recipe is inspired by a dish my mother used to make when I was growing up.  Of course, she used bread crumbs and not the pork rinds I used in mine to keep them lower-carb.  Her dish didn’t have meat in it, just the eggplant.  However this recipe takes it to a complete meal!  This is a delightful lunch or dinner entree and is quite filling!  It goes nicely with a tossed green salad.  This dish can also be made with ground lamb if you prefer.  It is suitable for Induction, too.  Despite their name, it takes a fork and knife to eat these “sandwiches”.

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:

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

 

Greek Spinach Crustless Quiche

I got to thinking earlier this week about those wonderful Spanakopita spinach-stuffed phyllo pastries they serve at Greek restaurants and decided that’s the taste I wanted today.  I thawed ground beef and just threw together my typical ingredients for Spanakopita and made a “pastry-less” version.  It  came out just about as good as my traditional Spanakopitas, just without the phyllo pastry.  We had it for dinner tonight.  I’ll freeze the leftovers for warming up one night later in the week. This is a particularly healthy entree with all the nutrients in spinach.   This dish is suitable for all phases of Atkins and Keto diets.  It can also be enjoyed by Primal followers.

INGREDIENTS:

1 T. olive oil + 1 T. butter

2 oz. onion, chopped

12 oz. ground beef

10 oz. frozen chopped spinach (cooked per directions, strained & squeezed dry to make about 1 c.)

1/3 c. parsley, chopped

1 tsp. dried mint (or 2 T. fresh)

Dash each salt and black pepper

Pinch dried dill

1 oz. cream cheese (optional, but makes it very rich)

½ c. crumbled feta cheese, rinsed well in strainer

2 large eggs

1/4 c. heavy cream

VARIATIONS:  Substitute ground lamb or goat for the beef

DIRECTIONS: Preheat oven to 350º.  Melt butter and add olive oil to medium non-stick skillet.  Add onion and saute over medium heat until it begins to brown and caramelize.   Add ground meat and cook until done.  Lower heat and add spinach, herbs, spices and cheeses.  Mash cheeses with back of spoon to speed up melting/blending into meat mixture.  Stir mixture well.  In a small bowl, beat the eggs with the cream and drizzle it evenly over the meat mixture.  Tilt pan to spread egg evenly over the top.  Pop into 350º oven for about 20 minutes just until egg is set in the center.  Serve with a nice Greek green salad and your favorite low-carb dinner rolls and butter.

NUTRITIONAL INFO: Makes 4 servings, each containing:

428.3 calories, 31.9 g  fat, 4.95 g  carbs, 1.55 g  fiber, 3.4 g  NET CARBS, 30.38 g  protein, 656 mg sodium

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

 

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 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1 lb. ground beef or lamb

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 or basmati rice for any non-low-carbers at the 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

Greek Souvlaki and Grilled Vegetables

Greek Souvlaki and Grilled Vegetables

I love Middle Eastern food and so much of it is Atkins friendly! I’ve been making this for years and thought I’d share with my low-carbing friends.  This dish is suitable for Induction, too!  By the way, this marinade is surprisingly good on chicken and fish, too!  This is suitable for all phases of Atkins, Keto diets and Paleo-Primal as well.

You can have many more delicious low-carb dinner recipes like this with your very own copy of the best-selling cookbook series LOW CARBING AMONG FRIENDS, by Jennifer Eloff and other well-known low-carb kitchen gurus.  Click the link to see a sampling of what’s in store in these books.  They are available individually or as a set; in regular or coil binding.  You can get hours at Amazon or direct here.

DISCLAIMER:  By personal choice, I do not accept any compensated for this promotion nor the inclusion of my recipes in these cookbooks.  I promote them because I know a good thing when I see it!  You’ll definitely want to add these cookbooks to your low-carb menu-planning arsenal!

INGREDIENTS:

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

MARINADE:

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

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

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

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

NUTRITIONAL INFORMATION:  Makes 3 servings, each contains:

492.7 calories

35.43 g. fat

10.7 g. carbs, 2.93 g. fiber, 7.77 NET CARBS

33.1 g. protein

Beef-Broccoli Pie

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

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

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

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

CRUST INGREDIENTS:

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

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

½ c. coconut oil or cold butter

¼ tsp. sea salt

1/3 c. ice water

FILLING INGREDIENTS:

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

6 large mushrooms, sliced chopped coarsely

1/3 c. red bell pepper, chopped

2 oz. onion, chopped

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. drained yogurt (I used Fage 2%)

¼ c. cream

Dash each salt

¼ tsp. black pepper

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

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

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

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

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

NUTRITIONAL INFO:   Makes 6 servings, each contains:

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

Beef-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 layerss!  We are always pleased with this quick curry.  What it lacks in photogenic qualities, it gains in taste!  This can also be done with lamb also.  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

Sri Lankan Curry

Click to enlarge

I recently came across Sri Lankan curry powder and decided to buy a bottle on a whim to see what it was like.  According to the internet, Sri Lankan Curry Powder is most commonly made from coriander, cumin, fennel, cinnamon, cloves, cardamom, black peppercorns and curry leaves.  Recipes for it abound on the net.  I would say the major taste difference between Sri Lankan curry powder and the Sharwood’s brand I’ve used for years is that the Sri Lankan is heavier in cloves than what I’m accustomed to, but not overpoweringly so.

Anyway, I decided to try making a curry with it tonight using some of the slow-smoked roast pork picnic (shoulder) we grilled earlier this week.  Mmmmm. Did this curry ever come out good!  I think it might even be better with beef or lamb.  Since my meat was already fully-cooked and tender, I didn’t have to simmer my curry more than about 20 minutes, just long enough for the flavors to mingle.  If using raw meat, you will have to simmer it a bit longer before adding your coconut cream to get it done and tender.    I served hubby’s on steamed basmati rice and mine over shirataki tofu noodles.  It would also be good over steamed cauliflower, sauteed zucchini noodles or shredded stir-fried cabbage.   I sauteed a sliced banana in butter to serve alongside this dish and it complimented the curry wonderfully.  Try this with beef or lamb for tasty variations.  This dish is suitable once you reach the nuts and seeds level in Ongoing Weight Loss (OWL).

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. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1 lb. cooked lean pork, beef or lamb, cut into cubes (slices if using raw meat)

2 T. coconut oil

2 oz. sliced onion

2 cloves garlic, minced

1 jalapeno pepper, seeded and chopped fine

1 tsp. ginger root, peeled and minced

1/3 c. cilantro leaves, chopped

4 large mushrooms, sliced

1 tsp. Sri Lankan Curry powder (or whatever type you have)

1½ tsp. Garam Masala

½ tsp. cinnamon

1 Roma tomato, cut into large pieces

1 c. pork (or beef) broth + 1/4 c. water (more if you like more sauce)

½ c. coconut cream (or coconut milk)

Dash salt

DIRECTIONS:  Cut up meat and onion.  Heat coconut oil in non-stick skillet or wok over high heat.  Add onion and saute until it begins to soften.  Add meat and saute until meat is beginning to brown a bit.  Add all remaining ingredients except the tomato and coconut cream. Stir well, cover tightly, lower heat to lowest setting and simmer about 10 minutes (longer if you used raw meat, to ensure it gets tender).  Once your meat is tender, add tomato and coconut cream and simmer 10 minutes longer until tomato is just beginning to soften but is not falling apart.  If you use coconut cream, this will be thick enough as is (was for us).  You can always sprinkle with your favorite thickener at this point and stir until it thickens up to your taste.  At this point, I like to saute some banana slices in butter on a griddle (flipping only once when the first side is golden brown) and always serve them with my curries if I have them in the house.  You want to saute nice RIPE ones for the best flavor.  🙂

NUTRITIONAL INFO:  Makes 4 servings, each contains (not including rice or whatever veggies you serve this over):

373 calories

25.5 g  fat

4.2 g  carbs, 1.28 g  fiber, 2.92 g  NET CARBS

31.6 g  protein

170 mg sodium

556 mg potassium

38% Vitamin B6, 37% B12, 8% C, 28% copper, 27% iron, 42% niacin, 45% phosphorous, 47% riboflavin, 84% selenium, 63% thiamin, 60% zinc.  (pretty nutritious, huh? not to have any veggies to speak of in it)

Iranian Lamb Curry

Continuing our journey throughout the Middle East, this has to be one of my fondest memories of our years there.   This dish Mom traditionally made with Iranian lamb, and I would eagerly eat it then.  I’m not fond of American lamb as it is much stronger tasting, so I now make this dish with beef.  Iranian lamb is processed under a year of age, and has thus not yet developed the stronger taste older lamb gets over time.  Once we got back to the States, where lamb is processed much older, I could no long stand the taste of lamb (not even New Zealand imported lamb).  I cannot stand to even smell lamb cooking in the kitchen, as it reminds me of the smell of the unrefrigerated meat markets we had to patronize in Iran!    When my husband cooks lamb on the grill for himself, I make him clean the grill grate before we can do ribeyes on that grill, my issues with U.S. lamb are so bad.  Back in 1960, there was only one chain of meat markets in Teheran (German operated) that had refrigerators.  You haven’t lived until you’ve smelled pork and lamb carcasses hanging on the hook for hours in the summertime, heat often as high as 112º in the shade.  That olfactory memory just never goes away.  Nope, I just can’t do lamb, even though I’ve tried a few times since.  As we don’t have easy access to the mild tasting lamb of Iran, lamb is a non-meat for me.  Beef will have to do in those recipes.

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

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

INGREDIENTS:

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

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

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

NUTRITIONAL INFORMATION:  Serves 4, each serving has:

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