Buttoni's Low-Carb Recipes

Archive for the ‘Soups & Stews’ Category

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I found myself humming the Credence Clearwater Revival (Crosby, Stills, Nash & Young) hit “Born on the Bayou” when I started to cook this soup yesterday and quickly went and popped the tape into my player.  I was quite fond of Credence in college.  I just LOVE their rendition of this particular song.  I was really just trying to use up a leftover chicken breast and a half bag of crawfish tails in my freezer and seeing the German brats on the refrigerator shelf right by the chicken, well….. I immediately thought of a Cajun concoction.  This creation is where that thought took me.

The final soup WAS DELICIOUS!  It has been so cold lately, soup is exactly the right kind of lunch these days.  The beans make this meal a little carb-y, but you could omit those for a lower net carb count (or if you’re on Atkins Induction.  But considering how many vegetables it has, it’s not surprising it’s a bit carb-y.  As written, this is not suitable until you reach the legume rung of the carb re-introduction ladder of the Atkins plan.  Get a load of the nutritional stats on this recipe!  A bowl of this delicious soup is worth every single carb nutrition-wise!  I’ll definitely be making this one again!

More delicious low-carb soup recipes and lunch ideas 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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: By personal choice, 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:

¼ c. olive oil

1/3 c. oat fiber

2 oz. onion, diced

1 c. celery, diced

½ c. green bell pepper, diced

½ c. chopped parsley

¼ c. unsalted butter

8 oz. skinless chicken breast, cut into bite-sized pieces

4 oz. lean smoked sausage, sliced (I used a German Bratwurst)

1 c. frozen crawfish tail meat (or shrimp)

1 tsp. my Seafood Spice Blend

Dash each salt and pepper

1 T. rice vinegar

1½ c. seafood (or chicken) stock (I used homemade lobster stock)

½ tsp. Sriracha chile sauce

1½ c. no-salt diced canned tomatoes

1 c. canned canellini beans, drained (or navy beans)

Dash each salt and pepper

DIRECTIONS:  Heat olive oil over high heat in a large non-stick pan.  Add the oat fiber.  Whisking constantly, allow the two to blend and brown to a golden maple syrup color (this is making a sort of roux).  Add the diced vegetables to cool the roux.  Add the butter now and saute until the vegetables are softening. Add the parsley and chicken and saute, stirring, until the chicken is no longer pink. Lower heat a bit and add all remaining ingredients but the beans.  Simmer for 15-20 minutes on low.  Add the beans, stir and serve at once with your favorite low-carb bread or crackers.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

328.7 calories

21.6 g  fat

15.5 g  carbs, 7.95 g fiber, 7.55 g  NET CARBS

23.3 g  protein

550 mg sodium

463 mg potassium

17% RDA Vitamin A, 22% B6, 44% B12, 32% C, 15% E, 27% copper, 31% iron, 10% magnesium, 13% manganese, 47% niacin,  28% phosphorous, 12% riboflavin, 36% selenium, 7% thiamin, 12% zinc

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Bone broth is so very good for you!  I make it, freeze it and use it at every opportunity in my cooking.  I like to collect my grass-fed beef bones in a large plastic bag in the freezer.  Then when I have a big batch, I make extra rich bone broth from them.  I happened to have  1½ quarts of made-up broth in my freezer today and decided it was a good day for soup for lunch.   I didn’t add too much to the pot…just a few vegetables and some leftover grass-fed brisket that was also in the freezer.  I tossed in a couple things to spice it up and VOILA!  Another delicious, hearty soup for a chilly winter day.  This soup is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

INGREDIENTS:

1½ qts. (6 cups) beef bone broth

1 c. rich, beef gravy (I used some leftover made from chuck roast pan drippings)

8 oz. cooked beef chuck or brisket, diced (I used grass-fed brisket)

½ c. Rotel tomatoes with green chilies

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

3 stalks celery, chopped

2 small carrots, chopped

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

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

2 cloves garlic, minced

Dash each salt and coarse black pepper

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

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

228 calories

14.5 g  fat

6.01 g  carbs, 1.61 g  fiber, 4.4 g  NET CARBS

16.4 g  protein

262 mg sodium

199 mg potassium

23% RDA Vitamin A, 13% B6, 127% B12, 9% C, 7% calcium, 14% copper, 52% iron, 5% magnesium, 37% manganese, 42% niacin, 21% phosphorous, 25% riboflavin, 38% selenium, 5% thiamin, 62% zinc

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I’ve been wanting to try my hand at Vietnamese Pho as I’ve heard so much about it.  The pictures always look divine!  Today the ingredients just seemed to be lined up on the top shelf of the refrigerator:  1 cooked chicken breast, a red bell pepper, and some calabacita squash (Mexican Zucchini).  I think it was meant to be.   VOILA! my lunch pictured above went together in about 10 minutes.  It was simply delicious!  Although not exactly traditional Pho, this healthy, low-carb version  is suitable for Atkins Induction, Keto diets, Primal and Paleo as well.

VARIATION:  You could substitute shiritaki tofu noodles for the calabacita squash and lower the carbs even more!

INGREDIENTS:

8 oz. cooked chicken breast, shredded

2 oz. breakfast sausage, browned

6 oz. calabacita (or zucchini) squash, cut into noodles

2 green onions, chopped

1/3 c. fresh cilantro

Few leaves fresh basil (it disagrees with my stomach, so I have to omit that)

2 oz. red bell pepper, chopped

3 c. chicken broth (I use homemade)

4 T. unsalted butter

1 tsp. Sriracha chili sauce

1 tsp. minced fresh ginger root

1 large clove garlic, minced

1 tiny splash of fish sauce (I use Thai Kitchen brand)

DIRECTIONS:  Cut the calaba squash into “noodles” either with a Noodler-type tool or a julienne peeler.  Set noodles aside for now.  Brown the sausage in a soup pot.  Add shredded chicken and all other ingredients, including the calabacita “noodles”.  Simmer just until the noodles are slightly soft but not disintegrated into the broth (about 5 minutes).  Serve with extra sriracha sauce at the table for those who like to spice things up!  Salt to taste and ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

326 calories

21 g  fat

4.22 g  carbs, 1.27 g  fiber, 2.95 g  NET CARBS

500 mg sodium

527 mg potssium

19% RDA Vitamin A, 36% B6, 16% B12, 8% C, 23% copper, 19% iron, 13% magnesium, 84% niacin, 33% phosphorous, 26% riboflavin, 36% selenium, 16% thiamin and 17% zinc

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This is a soup I’ve made for several years now and it comes out consistently tasty even when I don’t measure a single ingredient that goes into the pot.  There’s just something magical about the flavors in this soup.  The ingredients and flavor additives just seem to be a marriage made in Heaven!  There are more vegetables in this than meat, so compared to my other soup recipes, this one’s a little carb-y, but worth every single carb in flavor and nutrition it yields!  This is not suitable for Induction unless you omit the peas.  It will work well in a Keto diet if you use soy black beans, as well as Primal-Paleo if you use a more plan-appropriate vinegar.  You can lower the per serving carb count on this soup by about 4 net carbs if you substitute soy black beans for the blackeyed peas, but the flavor will not be quite as good in my opinion.

INGREDIENTS:

1 meaty ham bone

3 c. homemade chicken, pork or beef broth (I’ve used them all successfully)

2 c. diced cooked ham (from the bone above)

1  15-oz can diced tomatoes, no salt added (about 1¼ c., or 3 diced fresh Roma tomatoes)

2 large stalks celery, chopped

3/4 c. red bell pepper, chopped

4 oz. onion, chopped

3 cloves garlic, minced

1 c. parsley, chopped (loosely packed)

Dash black pepper

½ tsp. ground thyme

½ tsp. my Seafood Spice Blend

¼ c. vinegar (rice wine vinegar is what I use, but red wine vinegar or balsamic are suitable choices)

1 tsp. Sriracha chili sauce (or sub in 5-10 drops Tobasco or other favorite hot sauce)

3/4 c. frozen cut green beans, chopped a bit more (or cut okra)

1 15-oz can blackeyed peas with their liquid (also known as cowpeas)

DIRECTIONS:  If you own a pressure cooker, that works wonderfully here.  It will see to it this soup is ready to eat in about 20 minutes.  If you don’t own one, you will need to cook your soup a little longer in order for the tougher vegetables to get completely tender. You don’t want crunchy veggies in soup.

Place the first 8 ingredients (through the garlic) into a pressure cooker, bring the pot to pressure on HIGH heat, then reduce and pressure cook for 10 minutes according to your cooker’s instructions.  If using a regular soup pot, you’ll need to simmer about 30 minutes.  Remove and bring down pressure in your pressure cooker quickly by running cold water over the top of the cooker until pressure button goes down.  Remove lid carefully to avoid a steam burn.  Using a pair of tongs, remove the ham bone to a cutting board, cool a few minutes.  Trim off all lean meat and dice.  Save the fatty/cartilage pieces for your dog or cat!  It’s real good for them and they love it so!  I usually get about 2 c. diced meat off my ham bones and that’s what my bone again yielded today.  Place the diced meat back into the soup pot and turn heat to low.  Add all remaining ingredients listed above, stir well and simmer 5 minutes longer.  Serve at once and ENJOY!  Leftovers will freeze well.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

186 calories

5 g  fat

17.46 g  carbs, 4.18 g  fiber, 13.28 g  NET CARBS (about 9 net carbs if made with soy black beans)

17.6 g  protein

1160 mg sodium  (most of it is coming from the ham)

853 mg potassium

18% RDA Vitamin A, 28% B;6, 15% B12, 72% C, 9% calcium, 27% copper, 39% iron, 17% magnesium, 21% manganese, 38% niacin, 37% riboflavin, 25% selenium, 47% thiamin, 28% zinc

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It seems like no matter how much fresh asparagus I cook, there are always some spears leftover. This soup is a GREAT way to use a few spears of leftover asparagus.  Wonderful for a cold winter day or to nurse a bad cold.  Using canned chicken and having some of my little dumplings in my freezer as well, this was ready in just about 15 minutes flat!  It was delicious!  This recipe is suitable for Atkins Phase 2 OWL and Keto diets.  It is not suitable for Primal-Paleo unless the dumpling are omitted.  This is a very nutritious soup as well as being a very good one!

More delicious low-carb soup 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. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: 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  13-oz can of canned chicken breast, shredded

8 thin fresh asparagus spears, cut into ½” pieces

2 c. homemade chicken broth

¼ tsp. onion powder

½ recipe my Dumpling dough  (or you can sub in well-rinsed shirataki tofu “penne” noodles)

Salt and black pepper to taste

DIRECTIONS:  Open can of chicken and shred (with the broth) in a medium soup pot.  Add the broth, onion powder and asparagus.  Bring to a boil and reduce to a simmer.  Make the dumpling dough by that recipe’s instructions.  Form into ½” balls you roll up in your palms.  You will use only half of the dumplings in this soup, so bag up the rest and store in your refrigerator for another use.  They freeze nicely, too. Drop your small dumplings into the gently simmering broth, cover and cook exactly 7 minutes.   DO NOT LIFT THE LID during this 7 minutes. The dumplings will have slightly thickened your broth for you and the asparagus should be fully done now. Remove from heat, season with salt and pepper to taste and serve.

NUTRITIONAL INFO:   Makes two 1½c. servings, each contains:

448 calories

19 g  fat

7.75 g  carbs, 4.90 g  fiber, 2.85 g  NET CARBS

56 g  protein

490 mg sodium

654 g  protein

15% RDA Vitamin A, 36% B6, 77% B12, 8% E, 35% copper, 49% iron, 16% magnesium, 62% niacin, 53% phosphorous, 41% riboflavin, 73% selenium, 14% thiamin, 65% zinc.

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When there’s a chill in the air I find myself wanting soup for lunch.  But alas, there are absolutely NO leftovers in the refrigerator today.  OH MY!!  That almost never happens!  So I then turned to the pantry for ideas.  My stockpile of pumpkin caught my eye and there sitting right beside all the cans of pumpkin was a can of coconut milk.  I grabbed it, a can of pumpkin, a can of chicken breast meat, walked over to my freezer and took out two small jars of homemade chicken stock and went from there.  The final soup came out quite tasty and ends up it’s very nutritious, too.  I went for a Thai flavor today.  GOOD choice for my e key ingredients!  This recipe isn’t suitable until you reach the nuts and seeds rung of Atkins Phase 2 OWL carb ladder.  It is perfectly suited to other Keto diets 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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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  15-oz. can pumpkin puree (do not use pumpkin pie filling!)

1  13.5-oz. can coconut milk

3 c. homemade chicken broth

¼ c. packed, chopped fresh cilantro

¼ tsp. salt

Dash black pepper

¼ c. green onion, finely chopped

1 tsp. Thai Red Curry Paste (or to taste)

1 tsp. coconut aminos or low-sodium soy sauce

½ tsp. Thai fish sauce

2 cloves garlic, minced

1  13 oz. can chicken breast meat (with broth)

Sprig of fresh cilantro or my 8-seed Spice Blend

DIRECTIONS:   Basically, place all ingredients into a large soup pot, stir well and bring to a boil and then lower heat.  Simmer for 15-20 minutes.  Although not absolutely necessary, I used my stick blender to puree the meat up a bit for a smoother soup.

NUTRITIONAL INFO:  Makes five 1½ c. servings, each contains:

273 calories

19.2 g  fat

10.2 g  carbs, 2.6 g  fiber, 7.6 g  NET CARBS

13.66 g  protein

432 mg sodium

519 mg potassium

97% RDA Vitamin A, 12% B6, 8% C, 39% copper, 55% iron, 19% magnesium, 41% manganese, 22% niacin, 21% phosphorous, 16% riboflavin, 6% selenium, 8% thiamin, 10% zinc

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Crawfish-Clam Chowder

I made a lovely seafood chowder today with a handful of crawfish I had leftover in the fridge, and a large can of baby clams.  Using my last zucchini in the house for the “potatoes” in my chowder, the marriage of flavors in this soup was meant to be.  It came out VERY tasty and its extremely nutritious. Just get a load of the macro stats below!  That is NOT a mistake on the B12.  Clams are just so good for you.  My hubby was not home today, so there is enough leftover for us to have for lunch tomorrow when he gets home.  He’s going to really like this one!  This is suitable for all phases of Atkins and Keto diets.  It is not suitable for Paleo but Primal folks who eat a little dairy once in awhile can enjoy this.

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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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: 

2 T. unsalted butter

10 oz. zucchini, diced

1 oz. onion, sliced

4 oz. crawfish tails

1 10.5-oz can of whole baby clams with their clam juice

¼ tsp. my Seafood Spice Blend

Dash each garlic powder and black pepper

¼ c. heavy cream

2 c. homemade seafood stock (I always boil my shrimp shells for mine and freeze)

1  4-oz can mushrooms, drained

½ c. shredded Cheddar cheese

3″ green onion, minced fine (for garnish)

DIRECTIONS:  Melt butter in medium soup pot.  Saute onion until it begins to soften.  Add zucchini and saute until just tender-crisp. Add spices, cream, crawfish and clams with their juice, the seafood stock (you can use chicken stock if you do not have any), mushrooms and Cheddar cheese.  Lower heat to medium and allow the cheese to melt, stirring often to prevent it from burning on the bottom of the pan. Cheddar does not melt easily in liquid.  Allow cream to thicken up a few minutes or you can thicken (if desired) with your favorite thickener.  Serve piping hot with a sprinkle of green onion on top for garnish.

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

285 calories

17.3 g  fat

11.35 g  carbs, 2.42 g  fiber, 8.93 g  NET CARBS (clams are a bit carb-y)

22 g protein

350 mg sodium

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Pork-Sweet Potato Curry Soup

As with most of my soups, this one was again a result of leftovers I needed to use up.  And as always, it came out delicious.  I had a lot of lean pork shoulder I whittled off a bone for my foundation.  I had two smallish baked sweet potatoes in the refrigerator.  I always have homemade pork stock on hand in my freezer, as I save broth from all roasted pork.  Then I just started adding ingredients I know to be delicious in Indonesian curries and this was my final result.  We both gave this one a two thumbs up.  At first I wasn’t going to puree it, but am sort of glad I decided to do so, as it smoothed out the chunks of sweet potato that were resistant to uniform dispersal in the broth.  This soup is not suitable until Atkins Pre-Maintenance or Maintenance.  It is perfectly suited for Paleo and Primal diners.  You can reduce the carbs a bit (4.74 net carbs) by using only 1 small sweet potato or about 1/3 c. flesh.

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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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:

2 oz. sliced onion

1 T. coconut oil

1 lb. cooked, lean pork, chopped

1/2 tsp. fresh ginger root, minced

1 clove garlic, minced

1/2 tsp. ground coriander

1/4 tsp. ground cumin

1/2 tsp. dried lemon grass (or 1 small stem fresh, chopped, if available)

1/4 tsp. salt

Dash black pepper

1  13.5-oz. can coconut milk

3 c. homemade pork (or chicken) broth

2 c. water

1/4 tsp. Thai red curry paste

2 small baked sweet potatoes (about 3/4 c. flesh yield) [use less to lower carbs]

1/2 c. fresh cilantro, chopped

DIRECTIONS:   Bake the sweet potatoes until done.  Heat coconut oil in a large soup pot and saute union until it begins to brown.  Add garlic and pork and saute a couple minutes.  Split the sweet potatoes with a knife.  Using a fork, mash the flesh and scoop it out and add to the soup pot.  Add to the pot the following:  garlic, ginger, all spices, lemon grass, coconut milk, broth, water and Thai curry paste (if using).  Stir well.  Bring to a boil, lower to a simmer and cook about 5-10 minutes to allow flavors to meld.  Add cilantro and cook 1-2 minutes.  Using either a stick blender, or transferring to a blender in small batches, pulse a couple times to reduce to a not-quite-smooth soup.  Serve garnished with a 1-2 cilantro leaves and serve.

NUTRITIONAL INFO:   Makes six  1¼-cup servings, each contains:

294 calories

20 g  fat

6.73 g  carbs, .45 g  fiber, 6.33 g  NET CARBS

21 g  protein

262 mg sodium

 

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Let me say right up front this soup is NOT SO LOW CARB!  But it is dairy-free, so  when you just have to have REAL potato soup but are avoiding dairy, or just don’t want a low-carb cauliflower imitation, for whatever reason (special diet or allergies), this one really “scratches that itch”. I created this recipe for those that follow the Potato Hack diet (which I tried for a brief period in my life).  It has just 11.74 net carbs per serving yet keeps the calories and fat low.  To compare, my Cauliflower Soup has 6.35 net carbs per serving, but you pay a price in the cream it contains.  And best of all, this soup is just as delicious and even easier to make!   If you’re already at goal weight and can afford the calories and carbs for the additions, by all means, a little butter, heavy cream and maybe a pinch of Chef Emeril Legasse’s famous spice blend will “kick this up a notch” nicely and enhance the final soup.    Because I use an immersion/stick blender, the potato peelings can be left on so as to not lose the nutrients to be had therein.  They are dispersed so finely from the pureeing, you won’t even realize they are in the soup!  Same for the green onion.

This recipe is not suitable until you are nearly at goal weight, or the starchy vegetable rung of the Atkins Phase 2 OWL carb ladder.  This soup is perfectly OK for Primal-Paleo diners.

INGREDIENTS:

24 oz. white potatoes (about 8 small), washed but do not peel

4 c. tap water

1 c. homemade chicken broth (chilled and fat removed)

2 large green onions, chopped

Dash each sea salt and black pepper

DIRECTIONS:  Wash and cut up the potatoes.   Place them in medium-large soup pot.  Add 4 c. water (more if potatoes are not fully covered). Add 1 c. homemade 99% fat-free chicken stock for flavor (I chill mine and scoop off all fat off the top).  Bring potatoes to boil in the water/stock mixture. Add salt and pepper and lower to a medium boil.  While they cook, clean and coarsely chop the green onion.  Once the potatoes are tender when a knife is inserted into them, using an immersion blender (or food processor or blender) puree the potatoes and liquid until smooth.  Add onion and pulse some more.  Serve at once.

NUTRITIONAL INFO:  Makes eight 1-cup servings, each contains:

62 calories

.16 g  fat

13.95 g  carbs, 2.21 g  fiber, 11.74 g  NET CARBS

1.68 g  protein

16 mg sodium

364 mg potassium

24%  RDA Vitamin C, 13% copper

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This soup actually came about from leftovers.  I made Cajun Crawfish on “Pasta” earlier this week and had 3/4 c. leftover:  https://buttoni.wordpress.com/2013/03/22/cajun-crawfish-on-pasta/.  I also roasted a duck and had 1 c. meat leftover (plus another ½ c. tidbits of meat stripped from the stewed carcass I used to simmer down for a batch of duck stock): https://buttoni.wordpress.com/2013/03/25/oven-roasted-garlic-duck/.  And I had just a bit of sausage leftover in my open package in the fridge. All these ingredients made a wonderful soup that was very gumbo-like.  I didn’t start out with a roux, so I would never call this a classic “gumbo”, but the flavor of the final soup was still quite good.    This dish is suitable for all phases of Atkins and Paleo-Primal as well.

INGREDIENTS:

1½ c. cooked duck meat, chopped coarsely

5 oz. (about 3/4 c.) cooked crawfish tail meat

4 oz. chopped onion

1  10-oz. can (about 1½ c.) Ro-Tel tomatoes and chilies

5 oz. frozen, sliced okra (about 1½ c.)

1 patty pork sausage

6 c. homemade duck stock (or chicken stock)

¼ tsp. my seafood spice blend:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

Few drops Tobasco or other hot sauce

8 oz. shirataki tofu noodles, rinsed well and chopped (penne shape)

DIRECTIONS:  In a large soup pot, crumble up the sausage and brown slowly over high heat.  When no longer pink, add the onion and saute until tender.  Add all remaining ingredients, including the noodles, and bring to a slow boil.  Then lower heat to medium-low and simmer just until the okra is tender.  Salt and pepper to taste at table.  Serve with your favorite low-carb crackers and a nice salad.

NUTRITIONAL INFO:  Makes 6 large bowls, each contains:

203.5 calories

8.52 g  fat

5 g  carbs, 1.35 g  fiber, 3.65 g  NET CARBS

20 g  protein

260 mg sodium

551 mg potassium

20% RDA Vitamin B, 29% B12, 9% C, 45% copper,26% iron, 11% magnesium, 19% manganese, 47% niacin, 31% phosphorous, 40% selenium, 21% thiamin, 23% zinc

I opened the refrigerator to decide what to have for lunch on this chilly day and my bag of two remaining leeks was laying right beside my package of bacon.  Sounded like the makings of a good, hearty creamed soup to me!  Thus this simple dish was thrown together in under 30 minutes.  This recipe is suitable once you are past the Atkins Induction phase.   It is not suitable for Induction due to the quantity of cream in it.  Paleo-Primal followers will want to use coconut milk or coconut cream to make this recipe.

INGREDIENTS:

5 slices low-sodium bacon, sliced

2 leeks, (white and green part) washed well, sliced thinly

2 c. homemade chicken broth

2 c. water

2 c. heavy cream (or coconut milk, coconut cream or any combination)

¼ tsp. each salt and black pepper

your favorite thickener (optional)

DIRECTIONS:  Brown the bacon in a large soup pot.  When done, add the sliced leeks.  Saute for a couple minutes, stirring several times.  When the leeks begin to wilt, add the chicken stock, water, salt and pepper. Lower heat and simmer for 5-10 minutes to allow ingredients to fully cook and flavors to mingle.  Add the cream and allow to get fully hot.  Simmer a few minutes.  If not thick enough for you, thicken with a few dustings of your favorite thickener (I used glucomannan, but arrowroot, xanthan gum or a little pureed leftover veggies like cauliflower or squash will work as well).  An alternate method is to puree the onion/broth mixture with a stick blender after simmering and not add the cooked bacon until after pureeing, right before serving.  If you puree the leek broth, thickening will definitely not be needed.  Either method is tasty and attractive when served.

NUTRITIONAL INFO:   Makes 6 large bowl servings, each contains:

377 calories, 37 g  fat, 5.58 g  carbs, .6 g  fiber, 4.98 g  NET CARBS, 6.1 g  protein, 211 mg sodium

Soto0021

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

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. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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:

2 T. palm oil (or coconut oil)

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

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

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

12 cherry tomatoes

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

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Guajillo Chiles

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

1 tsp. Thai red curry paste

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

1 thin slice ginger, minced

½ tsp. each galangal powder (optional)

½ tsp. turmeric

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

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

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 calories

19.8 g  fat

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

24.2 g  protein

627 mg potassium

193 mg sodium

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This delicious soup goes together in 30 minutes if you have the cooked chicken on hand.  If not, you know how to cook that, I’m sure.  🙂  This is MY kind of lunch…….quick and tasty!  This is actually my modification of yet another modification of a Paleo recipe found on the net.  This recipe is suitable for Atkins OWL phase or higher and also acceptable for Paleo-Primal diners.  It’s a wee bit high in carbs, but so nutritious those carbs are well worth consuming. 🙂  I think a nice variation would to make this with steamed cauliflower, cooked just until tender, rather than with cabbage.

INGREDIENTS:

12 oz. cooked chicken, shredded or cut up

4 oz. onion, chopped

½ c. red bell pepper, chopped

1 carrot, sliced

1 clove garlic, minced

1 tsp. ginger root, peeled and minced

3 c. green cabbage, chopped

4 c. chicken broth (preferably homemade)

1 c. coconut cream

2 T. Thai curry paste (red or green)

1 T. toasted sesame seeds

1 T. black sesame seeds (or use all white seeds if unavailable)

1 tsp. sesame oil (added right before serving)

DIRECTIONS:  Mix all ingredients but the sesame oil and coconut cream in a large soup pot.  Stir well, bring to a boil over high heat.  Then reduce to a simmer and simmer for about 20 minutes to allow carrot and cabbage to get nice and tender.  Once carrot is tender, add coconut cream.  Simmer 2-3 more minutes.  Add sesame oil, stir and serve with a sprinkle of toasted sesame seeds on top and a sprig of red bell pepper as well, if desired.

NUTRITIONAL INFO:   Makes 5 large bowls, each containing:

315 calories

20.3 g  fat

11.5 g  carbs, 3.44 g fiber, 8.06 g  NET CARBS

27.4 g  protein

325 mg sodium

593 mg potassium

22% RDA Vitamin A, 46% B6, 55% C, 25% copper, 23% iron, 16% magnesium, 12% manganese, 91% niacin, 37% phosphorous, 24% riboflavin, 40% selenium, 20% thiamin, 19% zinc

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I put an incredibly delicious soup together today for lunch.  Turns out it’s very nutritious as well!  Just check out the nutritional stats on this soup!  My husband and I really liked this a lot and we will definitely fix it again!.    If I hadn’t been in such a hurry to get it ready, I might have baked the meatballs before putting in the stock, but that would only make them look browner and make for a prettier picture. 🙂  I don’t think it would have changed the flavor of the soup one bit.  I started cooking this soup at 10 am and it was done at 11 am.  This is suitable for all phases of Atkins and the Paleo-Primal table as well. I used leftover cauliflower and only had ½ c. on hand, but MORE would be better if you have more available.

INGREDIENTS:

1 lb. lean ground pork

1 T. McCormick Grillmates “Montreal Steak” seasoning

2 T. clarified butter or olive oil

3 oz. onion, sliced

7 c. homemade chicken broth

½ c. cooked, cauliflower, drained & mashed (more if possible)

1 large 8″ carrot, peeled and sliced thin

2 c. stemmed, chopped kale leaves

1 tsp. ground chia seeds (optional and not calculated in stats below)

Black pepper to taste

DIRECTIONS:   Mix Montreal Steak seasoning into the ground pork either using a fork or your hands.  Set aside for now.  Heat butter or oil in a large soup pot over high heat.  Add onion and saute until it begins to soften/ caramelize in the pan.  Add broth and carrot and bring to a boil. Using a spoon, form small meatballs with the pork and drop gently into the broth.  When broth comes back up to a simmer, lower heat to maintain just a slow simmer.  Add kale. Will take about 15 minutes for meatballs and kale to get done.    Add pureed cauliflower and chia seeds if using.  Simmer on lowest heat for 10 minutes or so to allow flavors to co-mingle. Add black pepper to soup to taste.  We found it salty enough as is just from the sodium bleeding out of the seasoned meatballs into the stock.  Serve with your favorite low-carb or Paleo suitable crackers.

NUTRITIONAL INFO:   Makes 6 bowls (about 1¼ c. each) which each contain:

351 calories

24 g  fat

5.73 g  carbs, 1.23 g  fiber, 4.5 g NET CARBS

21 g protein

439 mg sodium

704 mg potassium

45% RDA Vitamin A, 39% B6, 22% B12, 47% C, 29% copper, 22% iron, 12% manganese, 12% magnesium, 58% niacin, 33% phosphorous, 42% riboflavin, 45% selenium, 63% thiamin, 28% zinc

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The delicious soup I made for lunch today came about because I happened to have 1/2 cup leftover pumpkin and exactly 1 c. cooked yellow squash and onions in the refrigerator, so mine went together quite easily.  Unless you happen to have those in your array of leftovers, you’ll have to cook the squash for this from scratch.  But it sure was good and just what the doctor ordered fighting off an upper respiratory infection this week.  This soup is suitable for Paleo-Primal.  This soup is also suitable for those who have reached the nuts and seeds rung of the Atkins OWL carb ladder.

INGREDIENTS: 

4 oz. lean bacon, chopped

1 c. yellow summer squash, sliced small

½ c. pumpkin puree

2 oz. purple or white onion, cooked with the squash

2 c. homemade chicken stock

3/4 c. coconut milk

1/4 tsp. coarse black pepper

DIRECTIONS:  Brown bacon in non-stick skillet or soup pot until done and remove to paper towel.  Add squash and onion to the pan and continue to saute until squash is completely done.  Put the squash/onion mixture into a food processor or blender and puree.  Put back into the skillet/pot.  Add all remaining ingredients.   Add back the cooked bacon.  Simmer to allow flavors to mingle for a few minutes.  Thicken if desired, but I didn’t find it needed any thickening.     Serve with your favorite program-allowed crackers.

NUTRITIONAL INFO:  Makes 3 large bowls, each contains:

388 calories

33.5 g  fat

9.67 g  carbs, 3.13 g  fiber, 6.54 g  NET CARBS

11.2 g  protein

336 mg sodium

595 mg potassium

47% Vitamin A, 22% B6, 11% B12, 14% C, 38% copper, 28% iron, 16% magnesium, 39% manganese, 34% niacin, 27% selenium, 19% thiamin, 16% zinc.

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I thawed fish for lunch today, Swai filets, but hubby wasn’t in the mood for baked or broiled fish.  So I decided to go with a hearty soup, which he always loves.  Being on a Whole30 right now, I must use coconut cream for my cream-based soups, so I decided to go for a curry-like soup.  I started throwing things into the pot that I thought would be good in it and the result was VERY good.  Even my husband was pleased, as he said it didn’t taste like he was eating fish at all, really.   The soup additives took away any “fishiness”.  This dish is suitable once you reach the nuts rung of the Atkins OWL phase and for Paleo-Primal tables as well.  You could use any other mild fish for this soup, for example Tilapia, sole, cod or flounder.  You can cut the net carbs per serving an additional 2.3 NC by leaving the banana out, but the resulting soup won’t be quite as good in my opinion.

INGREDIENTS: 

1 T. coconut + 1 tsp. red palm oil (or all coconut oil)

½ c. green onion, chopped

5 red radishes, diced

2½ c. homemade chicken stock

4 oz. coconut cream

2 T. fish sauce (I use Thai Kitchen brand)

½ tsp. Sambal Oelek chili paste (at most grocers)

½ tsp. turmeric

½ tsp. ground coriander

1 tsp. ginger root, minced

1 clove garlic, minced

8 oz. bag yam shirataki noodles, well-rinsed (optional)

½ c. fresh cilantro, chopped

1 medium banana, cut into bite-size chunks

1 lb. fish filets, cut into 1″ chunks

DIRECTIONS:  Melt oil in large soup pot.  Add green onion and diced radish and saute on high heat until radish is softening.  Add all remaining ingredients except the banana, noodles (if using) and the fish. Simmer 10 minutes or until radish is completely tender.  Cut the banana lengthwise and then slice into ½” slices.  Add to soup pot.  Slightly chop and add the rinsed noodles.  I just take 2 knives and criss-cross the blades on the noodles a few times right in my strainer I’m rinsing them in.  Finally add fish and simmer just until all fish pieces have become opaque and done or about 5-10 minutes.  Cooking any longer will result in your fish falling totally apart and that is not so visually appealing.   Serve at once.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

233 calories

20 g fat

8.32 g  carbs, 1.48 g  fiber, 6.84 g  NET CARBS

14.7 g  protein

586 mg sodium

275 mg potassium

12% RDA Vitamin B6, 11% copper, 15% niacin, 11% riboflavin

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Sayur Lodeh (Coconut Chicken Curry Soup)

This popular Indonesian soup or curry recipe is much like gumbo, in that there are hundreds of recipes out there for it. But all of them have certain things in common, like chicken or shrimp and coconut milk.  The spice blend doesn’t vary too much from recipe to recipe, but the amounts of those spices DOES vary quite a bit from cook to cook.  I used a large turkey breast leftover from my last roasted turkey for my foundation.  After defrosting, I stripped all the meat off the bones and ended up with right around 16 oz. of white meat.  This recipe is not suitable until you reach the Atkins OWL ladder.  My nutritional stats reflect turkey and any changes in the meat will require recalculating.   Note this is a VERY nutritious meal!  My husband (and I) just LOVED it and I definitely be making it again.

To make the “flower” decoration, take a fresh red hot pepper (I used a ripe, red jalapeno I plucked off my own plant), slit it lengthwise 4-5 times (without removing or cutting through the base/stem.  Seed it carefully so as not to tear the strips off.  Place in a glass of ice water until the strips begin to curl outward. 🙂

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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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 T. sesame seeds (I used white and black)

1 T. minced dehydrated onion

16 oz. cooked turkey breast, diced large (or chicken, or shrimp, peeled)

4 c. water + 4 c. low sodium chicken broth

2 c. coconut milk

½ tsp. minced fresh ginger

1 clove garlic, minced

1 medium leek, washed of all dirt, sliced in ½” pieces (about 1½ c.)

½ tsp. Sambal Olek chili paste (or ¼ tsp. crushed red pepper)

¼ tsp. turmeric

½ tsp. coriander

1 bay leaf

¼ tsp. laos powder (galangal) or 1 stalk fresh lemon grass, chopped

½ tsp. cumin

¼ tsp. salt

1 red jalapeno or other red pepper (for garnish, if desired)

DIRECTIONS:  Toast sesame seeds and dehydrated onion on a little pan in oven at 400º for 5-8 minutes.  Turn off heat, remove and set aside a tiny bit for garnish on each bowl and put the rest into a large soup pot.  Prepare meat/shrimp and add to the pot.  Add water, broth and coconut milk.  Add all seasonings listed (except the red jalapeno, which is just for decoration).  Add 3/4 of the toasted sesame/onion blend now if you have not done so already.  Bring soup to a boil and reduce to a slow simmer.  Cook, occasionally stirring for about 20 minutes, to allow flavors to blend.   While soup is simmering, take the red jalapeno and slit it several times from the tip, 3/4 way back toward the stem.  Drop in a bowl of ice water with 1 ice cube in it for a few minutes so the “petals of the flower” will curl outward a bit.  Remove bay leaf and dish into serving tureen.  Garnish with jalapeno “flower” and sprinkle with reserved sesame/onion mix.  If you have it, a bit of fresh cilantro leaves on top would be nice.

NUTRITIONAL INFO:  Makes 10 servings each contains:

178 calories

11 g  fat

4.5 g  carbs, .9 g  fiber, 3.6 g. NET CARBS

16 g  protein

203 mg sodium

353 mg potassium

21% RDA Vitamin B6, 12% C, 22% copper, 36% iron, 14% magnesium, 28% manganese, 31% niacin, 27% selenium and 16% zinc

MontrealSoup

I was quite taken with a recipe I saw on another low-carb blog some time ago and was inspired to create a similar but I suspect, considerably different-tasting soup today.  This chowder recipe was my inspiration:  http://peaceloveandlowcarb.blogspot.com/2012/03/chicken-bacon-crock-pot-chowder.html.  I decided to greatly reduce the bacon (I’m extremely salt sensitive) and inject the milder taste of pure ground pork sausage instead.  I also added some coconut milk to my recipe, so there was a subtle taste of coconut to my final dish.  Perhaps the biggest flavor difference in my creation, I decided to use my version of McCormick’s Montreal Steak Seasoning (rather than thyme), since the chicken I was putting into the soup was not sauteed chicken, but some leftover Montreal Baked Chicken, one of the most popular recipes on my blog.  It has a distinctive flavor and is nothing like thyme in taste.  I also eliminated the salt from the original recipe, again, because I am very sodium sensitive.  Any recipe with bacon or cheese will be salty enough on its own for me.

I’ve altered the amounts of several other ingredients.  I deleted the celery entirely from the original recipe and added chia seeds.  They have incredible nutritional value and they thicken liquids, so a nice addition to soups.   I grind mine before using.

All I can say is this soup is incredibly rich, has depth of flavor and the strong flavor of bacon and coconut in this soup takes my Montreal Baked Chicken flavor to a whole new level!  I want to thank Kyndra for inspiration to creating this recipe.  It’s a keeper for sure!  This soup is not suitable until the OWL nuts and seeds phase of Atkins, due to the coconut milk.

More delicious low-carb soup recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  Order yours today.  We have 3 new volumes out this season and they are on sale right now! Purchase at Amazon or here: http://amongfriends.us/order.php (free shipping in USA)

INGREDIENTS:

12 oz. cooked chicken meat, diced

4 oz. lean ground pork (or bulk pork sausage)

4 oz. lean bacon, chopped coarsely

2 oz. onion, chopped

1 T. shallot, chopped (I used 1 T. dehydrated shallot)

3 cloves garlic, minced

5 oz. sliced mushrooms

1/3 c. chopped parsley

3/4 c. leek, well washed and very thinly sliced

¼ tsp. black pepper

1/8 tsp. cayenne pepper

1½ tsp. homemade Montreal Steak Seasoning

4 oz. cream cheese

1/4 c. heavy cream

3/4 c. coconut milk

2 c. chicken stock (low sodium)

3 c. water (more if final soup is too thick for you)

1 tsp. chia seeds, ground (I use 5o:50 dark and white)

DIRECTIONS:  Cut up the chicken into small bites and set aside.  Cut bacon and brown a bit, add onion, leek and garlic.  Saute until onion is getting tender.  Add sausage, mushrooms, parsley, and all seasonings.  Saute, stirring for 4-5 minutes. Add in cream cheese in small bits at a time, the diced chicken, chicken stock, water, coconut milk and ground chia seed.  Simmer over low heat for about 15-20 minutes to allow the flavors to blend.  Lower heat and stir in heavy cream.  Simmer about 5 minutes longer at lowest heat to slightly thicken up. Add a bit more water if the overall soup is too thick or doesn’t have enough liquid for your liking.  I found I wanted 1 c. more water in mine, as I don’t like too high a solids:liquid ratio in my soups.

NUTRITIONAL INFO:  Entire recipe has 35 net carbs.  I found my recipe made eight 1-cup servings, each containing:

315 calories

25.4 g  fat

5.74 g  carbs, 1.38 g  fiber, 4.36 NET CARBS

16.5 g  protein

580 mg sodium

 

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This is a low-carb, low-cal quick lunch with a little salad.   By itself, it makes a quick, tasty little snack.  Sometimes I make it with just rich homemade broth, spinach and noodles and no chicken meat at all (shown above).  If you’ve never eaten them, these yam-tofu shirataki noodles are very, VERY filling.  I find them much more filling than the translucent yam-only based shirataki noodles.   I can’t buy these noodles locally, so I order mine from Linda’s Diet Delites or Asian Grocers on-line.  This soup is Induction friendly.

INGREDIENTS:

2 c. chicken broth, homemade if available

8-oz. bag shirataki noodles, rinsed well, drained and chopped

30 baby spinach leaves, chopped

1/8 tsp. onion powder

Pinch lemon pepper or seasoning of your choice

3 oz. chicken meat, chopped

¼ tsp. xanthan gum for thickening (if desired)

DIRECTIONS:  Heat broth in 2 qt. saucepan.  Add all remaining ingredients and simmer 2-3 minutes until spinach has wilted int he broth.    Slightly thicken (if desired) with a few sprinkles xanthan gum or thickener of your choice.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

105 calories

3.7 g  fat

3.4 g  carbs, 1.1 g  fiber, 2.3 g  NET CARBS

14 g  protein

830 mg sodium

150 mg potassium

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This is one of my favorite homemade soups.  It’s very hearty, filling and very tasty!  Barley is a very healthy grain to fit into your diet once in awhile.  To keep this down to what I consider low enough carbs I would limit the barley to 1/4 c. raw.  It swells when cooked, so it’s more than you think.  This soup is not suitable until the grains rung of the Atkins OWL ladder.  Though this soup is a little high in carbs, it it extremely nutritious as you can see by the stats below.  You can use chicken stock in lieu of the water if you prefer a richer soup.

INGREDIENTS:

22 oz. beef (shank, chuck or sirloin), chopped fairly small

2   14-oz cans tomatoes, crushed or diced, (no-salt added)

4 c. water

1½ T. bacon grease or oil of your choice

¼ c. pearl barley

2 oz. onion, chopped

1 c. green cabbage, shredded

Dash salt and pepper

DIRECTIONS:  In large soup pot, brown meat in the bacon grease over high heat.  Add all remaining ingredients.  Bring to a boil, then reduce heat to lowest setting possible and simmer covered for about an hour.  Stir occasionally to be sure barley is not sticking to the bottom of the pan.  It has a tendency to do so as is swells and as water evaporates.  Add more water if needed to prevent this from happening.  Serve with your favorite low-carb bread or crackers.

NUTRITIONAL INFO:  Makes about 6 servings (about 1½ c. each) with each containing:

222 calories

7.33 g  fat

11.87 g  carbs, 2.68 g  fiber, 9.19 g  NET CARBS

24.67 g  protein

96 mg sodium

457 mg potassium

36% RDA B6, 144% B12, 22% C, 43% iron, 46% niacin, 34% phosphorous, 22% riboflavin, 39% selenium and 93% zinc  (what did I tell ya? :))

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We used to enjoy the most wonderful mushroom barley soup at a wonderful restaurant in Houston called Alfred’s Delicatessen.  Not sure if it’s still in operation or not, as I’ve been gone from the area for over 10 years now. This soup, bar none, was  THE best mushroom soup I’ve ever eaten!!  I don’t know what type of stock they used as the base.  All I know as it was GOOD!  We ordered it every time we went in the place…..along with their delicious hot pastrami sandwiches.  The above is my attempt at copying that wonderful gastronomic experience.  It was close, but my stock wasn’t as rich I don’t think.  Next time I’ll increase the meat broth and reduce the water by that amount, but 1 c. beef stock was all I had in the freezer.  But this was still very good and I will definitely make it again!  This is not suitable until the grains (final) rung of the Atkins OWL ladder as it has barley in it.  Sadly, barley is very high in carbs and I can’t afford to add that many carb to increase the amount in this soup.  But it swells up and give enough of the flavor to make it very good.  I used an 8 qt. Mirro pressure cooker to cook this soup in just 20 minutes once the cooker came to pressure (which took about 8-10 min).  I just LOVE cooking soups up FAST with a pressure cooker!!  If you don’t own one, this is going to take you about 1½ hours to cook in a conventional stew pot in order for the barley to get totally done.  Mine above is shown with my Rosemary Onion Almond Thins, recipe found here:  https://buttoni.wordpress.com/2012/03/21/rosemary-onion-almond-thins/.

INGREDIENTS:

1 large beef bone (I actually used a pork shoulder bone that had exactly 1# meat on it.  But I’m not Jewish or Muslim and eat pork often.)

3 oz. onion, chopped

1 c. celery, chopped

12 oz. fresh mushrooms, chopped not too much

1 c. meat stock of your choice (I just happened to have some beef broth in my freezer)

2½ qts. water

¼ c. pearl barley (NOT the instant stuff!)

¼ tsp. salt

¼ tsp. black pepper

¼ tsp. onion powder

1 c. heavy cream

Sprinkle of cayenne or paprika (optional, for garnish)

Xanthan or guar gum to thicken (about 1/2 tsp.)

DIRECTIONS:  Place leftover bone in pressure cooker.  Add all but the last 3 ingredients listed above to the pot.  Seal the lid on the pressure cooker and on high heat, bring to pressure, which will take about 8-10 minutes.  When knob begins to rock quite vigorously releasing steam, lower heat slightly until the knob just rocks gently.  Cook for exactly 20 minutes after lowering heat.  Remove cooker to over your sink, run cold water over cooker lid to release pressure faster.  CAUTION:  Avoid leaning over the cooker while pressure is releasing under the water flow.  I turn my head away.  When vent button goes down, open the cooker and remove the bone to a cutting board to cool enough to handle.  Cut all meat from the bone (discarding fat and gristle) and chop.  Add meat back to the pot. Add cream.  Turn on heat and simmer low as you sprinkle xanthan gum (or your preferred thickener) over the surface of the soup, stirring it in immediately. Wait a couple minutes and add more thickener, as needed (I had to add it 4-5 times) until it is the thickness you like.  Serve in soup bowls with a sprinkle of paprika or cayenne pepper on top.  Serve with your favorite low-carb crackers or bread.

NUTRITIONAL INFO:  Calculated on 6 servings (about 1½ c. each), each contains:

292 calories

16.05 g  fat

12.22 g  carbs, 2.68 g  fiber, 9.54 g  NET CARBS (would go up to 14.7 NC if you doubled the barley!)

24.88 g  protein

443 mg sodium

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I love a good soup!  This one was made from a bunch of leftovers my refrigerator!  And as often is the case with soup made from leftovers, it turned to be VERY go0d!.  I put this together with:  cooked cabbage leftover from a keilbasa/caraway cabbage dish two days ago,  ½ c. leftover cooked kale and bacon, and one small piece of smoked sausage……it was delicious served with some of my new Rosemary Onion Almond Thins found here.    https://buttoni.wordpress.com/2012/03/21/rosemary-onion-almond-thins/.  This soup is Induction friendly.

INGREDIENTS:

1 lb. pork bulk sausage

2 slices bacon, chopped

4 oz. smoked sausage, sliced or chopped to preference

1½ c. green cabbage, cut-up coarsely

1 ½ c. kale, cut up coarsely (or about ½ c. cooked kale)

1 oz. onion, chopped

1 clove garlic, minced

1 oz. poblano pepper, chopped (or jalapeno)  [optional]

1 can (14.5 oz) crushed or diced tomatoes (no salt added)

1 c. pork or beef stock

2-3 c. water

Dash each black and cayenne pepper

DIRECTIONS:  Brown crumbled sausage in bottom of a pressure cooker (or large stew pot).  Add chopped bacon and smoked sausage.  Toss in onion, garlic and poblano.  Saute until sausage is no longer pink and veggies are half done. Add tomatoes, stock, water and seasonings.  Close pressure cooker and bring to steam, lower heat and cook 8-10 minutes.  If using conventional stew pot, you will need to simmer until all meat and veggies are tender, or about 30 minutes.

NUTRITIONAL INFO:  Makes about five 1½c servings, each contains:

403 calories

32.2 g  fat

6.8 g  carbs, 1.8 g  fiber, 5 g  NET CARBS

16.31 g  protein

871 mg sodium

352 mg potassium

16 % RDA Vitamin A, 10% B6, 36% C, 12% copper, 26% iron and 11% thiamin

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My hubby brought home a beautiful head of cauliflower from the store yesterday and it was crying to be made into a creamy “potato” soup.  So I came up with a low-carb version of Vichissoise, but I served mine warm like a regular potato soup.  I’ve never been fond of the classic cold soups, any of them.  I like my soup hot.  🙂  This recipe is Induction friendly.

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:  

1  medium head of cauliflower (about 12 oz.)

4 c. chicken broth, low sodium

1½ c. leeks, cleaned and chopped (about 1 whole leek)

2 shallots, chopped fine

½  stick unsalted butter

¼ tsp. each salt and black pepper

1 T. green onion or chives, chopped (optional garnish)

½ c. heavy cream

OPTIONAL:  ¼ c. dry white wine

DIRECTIONS:   Cut cauliflower into flowerets and place in large soup pot.  Cut root off l leek and then cut the leek lengthwise in half.  Wash all “hiding” dirt from between the leaves, as it will really hide there!  You don’t want grit in your soup.  Slice thin 1½ c. of leek off and add to the soup pot.  Add broth, shallots, salt, pepper and butter.  Bring to a boil and lower heat to a slow simmer.  Cook until leeks and cauliflower are completely done.  Add heavy cream (and wine if using wine) and simmer on lowest heat for about 5 more minutes.  Using either a stick blender right in the pot (LOVE my stick blender), or doing in small batches in your processor or regular blender, puree the soup until smooth.  Chill if serving cold, as is traditional for this soup.  When ready to serve, dip into 4 bowls and garnish with a bit of chopped green onion or chives.  Serve with your favorite, program-acceptable bread and a nice salad.

NUTRITIONAL INFORMATION:  Makes 4  servings about 1½ cups in size.  Each contains:

194 calories

15.3 g  fat

10.45 g  carbs, 4.10 g fiber, 6.35 g NET CARBS

5.93 g protein

796 mg sodium

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Click to enlarge

My husband wanted soup for lunch and this is what I came up with using what I had freshest in the refrigerator today.  It was tasty and VERY filling! This is probably more suited to winter than summer, however.  🙂  This is Atkins Induction friendly.  If you can’t find Boursin Cheese (comes in a small box in the fine cheese section of most stores), you can substitute Philadelphia cream cheese with chives for it.

INGREDIENTS: 

8 oz. pork sausage

1 c. leeks, washed free of dirt and chopped

2 T. butter, unsalted

1   10-oz can chicken broth, low-sodium

1½ c. water

2 T. Boursin Cheese, garlic and herb flavor

2 T. pimiento, chopped

¼ c. parsley, chopped

Dash salt and pepper

1/3 c. cream

DIRECTIONS:   Cut leek lengthwise and rinse dirt from between leaves very well.  Dirt hides incredibly in these things and trust me, it WILL be there even if the outsides appear to be clean.  Chop leaks and set aside.  Heat pot over high heat (I use a non-stick pot) and brown sausage, crumbling as it browns.  Add butter and leeks and sauté, stirring until leeks are getting tender.  Lower heat to medium and add all remaining ingredients but the cream.  Simmer for 5-10 minutes to blend flavors. Add cream and if a thicker soup is desired, thicken with your favorite thickener.  I usually use xanthan gum to thicken mine a bit, sprinkling it on and stirring to allow it to thicken right up.

NUTRITIONAL INFO:  Makes 2 large bowls, each containing:

681 calories

62.5 g  fat

10.6 g  carbs, 1.95 g fiber, 8.65 g NET CARBS

5.3 g  protein

180 mg sodium

51% RDA Vitamin A, 52% C, 14% E, 15% copper, 34% iron, 17% manganese and 600 mg potassium

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Asian Pork and Lotus Root soup

If you’ve never eaten or cooked lotus root, this is a fun, starchy vegetable.  It is the wagon-wheel shaped item in the picture.  The stem of the lotus pond plant has hollow channels so that when peeled and sliced crosswise, it produces this interesting result.  It’s texture is somewhat similar to water chestnut, but when cooked, a bit softer and mimics firm pieces of potato in oriental soups, in my opinion.  It will still retains some of its crunchiness, however, even after considerable simmering in liquid.  Sliced jicama, or daikon would be a good substitute in this soup recipe, and will drop the carb count a carb or two.  I actually prefer to chop the lotus root into 4-5 pieces when just serving to family, but will  leave the attractive slices whole when serving company.  Lotus root is available in most Asian and high end grocery stores in fresh produce, in cans, and packed in water in plastic bags frozen.  I’m not as fond of the canned as the raw packed as it is pressure cooked, is greyer in color and often too soft for some uses.   Lotus root has around 1.4 carbs per slice and .4g fiber, or 1 NC per slice. so I use it sparingly.  But I only used 60 grams (which was 6 slices) in my whole pot of soup, so each serving only gets 1-2 slices.  I would think this soup would be considered Induction friendly, though I can’t actually find lotus root discussed in ANY of my Atkins books.  If you’re in doubt, you can wait until the starchy vegetable rung of the OWL ladder to eat lotus root, you could use substitute water chestnuts, jicama or daikon and be certain it is OK for Induction.  My husband and I both really like this soup.  I made a half recipe (3 bowls) and HE liked it so much he dipped up a second and had it consumed before I realized there was no extra ladle full for me when my bowl was empty. 😦  He said he was helping we watch my portions.  LOL  So I’m doubling next time and posting the recipe for 6 servings below.  🙂

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:

4 c. chicken broth (I make my own. If using canned, use three 10.5-oz. cans)

3 c. water

1/3 c. rice vinegar (no other vinegar will do here)

2 T. tamari (or soy sauce, low sodium)

1 tsp. chile paste (I use Sambal Oelek available in most grocery stores with oriental foods)

1 clove garlic, minced

1 slice ginger root, peeled and minced

2 tsp. sesame oil

2 oz. onion, sliced

2 oz. red bell pepper, slivered

5 dried shitake mushrooms, (rehydrated in the 3 c. of water cited above, then sliced.  DO NOT DISCARD WATER as it goes in the soup)

60 g. (6 slices) lotus root

8 oz. cooked pork, sliced thin

1 c. raw spinach, kale or bok choy leaves, chopped (kale is pictured)

DIRECTIONS:   Soak the shitake mushrooms about 30 minutes to rehydrate.  Lift out of water, saving the mushroom water  for the soup pot.  Slice the mushrooms, removing the stem bit if it is tough (they usually are, but not always).  Add all remaining ingredients except the red bell pepper and greens.  Bring to a boil and lower heat to a simmer for about 20 minutes.  Add greens and red pepper and simmer just until they are both tender (about 15 more minutes).

NUTRITIONAL INFO:   Makes 6 large bowls (about 1½ c. each).  1/6 of the recipe contains:

200 calories

10.75 g  fat

9.33 g carbs, 1.93 g fiber, 7.4 g  NET CARBS

16.9 g  protein

447 mg sodium

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Tomato al Pesto Soup

I was craving tomato soup today and made it quite different from how I usually make it.  It was thick and very flavorful.  Cream can be added for extra richness, but that is not included in the nutritional info here.  This is Atkins Induction friendly at all phases and Keto friendly as well.  Paleo and Primal folks can have this delicious soup, too.

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid 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:

2    14-oz. can of diced tomatoes, no-salt added

12 oz. cauliflower, cooked and drained well (about ½ large head)

4 oz. onion, chopped

3 T. my pesto sauce

Salt and pepper to taste

DIRECTIONS:  Cook cauliflower in your usual manner, drain and pour into a bowl.  Cook tomatoes and onion in the same pot until very tender.    Add the cauliflower to the tomatoes and onion.  Add the 3T. pesto sauce.  Either using a stick blender or a food processor (in small batches) pulse/blend until fairly smooth.  Add hot water if you find it too thick for your liking.  Serve garnished with a fresh basil sprig, a sprinkle of Parmesan cheese, or a little dollop more pesto set gently onto the center of the serving.  This would be good served with a salad and a slice of your favorite low-carb garlic bread.

NUTRITIONAL INFO:  Makes 5 large bowls, each contains:

116 calories

6.2 g  fat

11.8 g  carbs, 3.9 g  fiber, 7.4 g  NET CARBS

3.5 g protein

174 mg sodium

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Click to enlarge

I can put this soup together in 40 minutes or less, even faster if I use my pressure cooker.  It’s an easy way to rack up some veggie carbs when you’re low for the day and ever so tasty.  Induction friendly, too!  If I have some cooked, leftover beef, I always use that first.  But if I don’t have any, I use Harvest Creek band of canned roast beef (in clear broth), with 0 carbs and only 180 mg sodium per serving.  I always keep a few cans of this on hand for quick soups.

INGREDIENTS:

2 carrots, sliced

2 stalks celery, sliced

4 oz. onion, chopped fairly large

1 14.5 oz.  can no-salt added diced tomatoes

1 c. sliced leeks (turnip is a nice substitute)

2 c. coarsely chopped cabbage (bok choy is good substitute)

¼ tsp. each salt and black pepper

Enough water to cover vegetables and meat completely

8 oz. leftover cooked beef, diced (or 12 oz. canned beef with broth, not the one canned with GRAVY!)

1½ c. fresh green  beans, cut in 1″ pieces (or 1 can no-salt added beans with juice, but wait and add right before serving)

DIRECTIONS:   Cut up veggies and add everything to a large stew pot (hold off adding canned green beans if using canned).  Bring to a boil and simmer until veggies are just tender, or about 20 minutes.  I don’t like to cook veggie soup to death.  Add canned green beans and juice right at the last 5-10 minutes of cooking.  Serve and enjoy!

NUTRITIONAL INFO:  Makes 5 large bowls, each containing:

124.8 calories

1.48 g  fat

12.9 g  carbs, 4.04 g  fiber, 8.86 g  NET CARBS

14.4 g  protein

324 mg sodium

41 % RDA Vitamin A, 37% C and 25% iron.

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Indian Chicken and Almond Soup

I took a single chicken breast out of the freezer to make some kind of soup today.  When I set it by a beautiful bunch of cilantro I bought at the store this morning, I was smitten with this idea.  Needed to get some veggies in for the day, so I decided on a fresh calaba squash (They’re much like zucchini if you’re not familiar with these).  The leeks were real nice at the store today, so I decided a bit of that would be good in my soup.  This soup is what I finally came up with and was it ever good!  My husband didn’t like everything in it pureed, as it was “lumpy”, was his description.  But he’s not so fond of nuts in stuff and always moans about the crunchy/lumpy stuff in creamed soups.   I didn’t find the texture peculiar at all, however.  🙂  This recipe is not suitable until the nuts & seeds rung of the OWL ladder.

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:

6 T. butter, unsalted

½ leek, rinsed free of all dirt between layers

8 oz. chicken breast, skinless, boneless, cut in small chunks

1 tsp. minced fresh ginger root (optional)

2 oz. (44) almonds

¼ tsp. each salt and black pepper

1/8 tsp. cayenne (optional)

1 jalapeno, seeded and chopped

1 medium calaba (or zucchini) squash, diced (about 1½c.)

1/3 c. fresh cilantro, chopped (save out few nice leaves for garnish)

½ c. coconut milk

½ c. cream (or more coconut milk if you prefer)

2 c. chicken broth

1 c. water (or more if you like your soups thinner)

½ tsp. of my Garam Masala

DIRECTIONS:  Melt butter in large stew pot over med-high heat.  Add leeks, squash, jalapeno, ginger and saute until tender.  With slotted spoon, lift the solids out into a food processor (or blender) and let that sit for now.  Next add the chicken to remaining butter in skillet and saute until completely done and beginning to brown a bit.  Lift chicken out and add to the processor.  Add 1 cup of the chicken broth and almonds to the processor and pulse several times, until nuts and chicken appear to be nicely ground up.  Using a rubber spatula, put the blender contents back into the stew pot.     Add remaining chicken broth, coconut milk, cream, cilantro, all spices and water.  Simmer for 5-10 minutes on lowest heat and serve.  Garnish with a pretty cilantro leaf  and a sprinkle of Garam Masala.

NUTRITIONAL INFO:  Makes 4 nice servings of about  1½ c.(more if serving in small cups).  Each serving has:

477 calories

39.7 g  fat

9.65 g  carbs, 3.65 g  fiber, 6 g NET CARBS

23.5 g  protein

580 mg sodium

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Click to enlarge

I’ve been wanting some cream of asparagus soup lately and finally remembered to pick up two cans of asparagus at the store today.  This can also be made with cooked fresh asparagus, but be sure to cook it VERY tender before trying to puree it.  This recipe is Induction friendly and very good with a nice green salad.

INGREDIENTS:

2   14-oz cans cut asparagus, with liquid

1 c.  chicken broth

2/3 c. cream

Dash each salt and pepper

DIRECTIONS:  Open and drain asparagus liquid into soup pot.  Place asparagus into food processor or blender and puree until smooth.  Add to the liquid in the pot.  Add chicken broth and bring to a boil.  Lower heat to very low and add cream, salt and pepper.   Cook 2 minutes.  Thicken with several light dustings of xanthan gum, whisking constantly and waiting between dustings to allow it to thicken.

NUTRITIONAL INFO:    Makes 4 large bowls, each contains:

185.5 calories

15.6 g  fat

6.65 g  carbs, 2.05 g fiber, 4.6 NET CARBS

7 g  protein

1018 mg sodium

30% RDA Vitamin A, 45% C, 32% copper, 20% phosphorous, 23% riboflavin, 28% manganese and 28% niacin

 

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Fish Dill Chowder

I’ve been making this chowder for many many years.  In my opinion, Redfish is best for chowders.  It is so firm (often  have to cut with a steak knife) it holds up to cooking without falling apart in the soup.  But the other fish varieties indicated below will also work nicely in this chowder.  I often have to use whatever fish I can get here in Central Texas, since I no longer live on Galveston Island, where Redfish is readily available at seafood sellers.  The flavor balance of the fish, wine and dill in this recipe is quite delicate, so this is one fish chowder I would NOT recommend you recipe tweakers add other shellfish to.   🙂  The one time I added shrimp or clams, this just wasn’t as good.   Dill just doesn’t seem to compliment shellfish quite like it does whole fish.  My original recipe called for 2 c. diced potato, not allowed on a low-carb regimen. But I often substitute diced radishes, parsnip or rutabagas in this soup. If you’re up to the starchy veggie rung of the OWL carb ladder, I’d lean toward the rutabaga myself.  This chowder is quite good without any “potato” sub at all.

Added note: I regularly make seafood stock from all my shrimp/lobster shells (simmered 30 min. in water) and keep frozen at all times in 1 & 2 cup jars.  Makes a recipe like this easy to put together.

A nice variation on this recipe is to use a little coconut milk for some of the cream.  I find the bacon simmering in this adds enough saltiness for us, but by all means, add more if you feel it needs it.   🙂  Induction friendly recipe if wine is omitted.

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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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:

6 slices bacon, coarsely chopped

3 oz. onion, chopped

¼ c. parsley, chopped

¼ tsp. dill seed

2 sprigs fresh dill

2 qts. seafood stock

1 c. heavy cream

2 lb. mild fish filets (Redfish if available, otherwise, any boneless fish filets will do), cut into 1″ chunks

½ c. dry white wine (omit if on Induction phase)

1/8 tsp. cayenne pepper

¼ tsp. black pepper

DIRECTIONS: On high heat, brown bacon in large stew pot until just done, not crisp.  Add onion and saute until onion begins to brown and caramelize.  If including, add diced rutabaga or parsnip at this point and saute until pretty tender.  Add all remaining ingredients except fish and cream.  Allow to return to a boil and then lower heat.  Simmer 30 minutes or so.  Shortly before serving, add cream and fish chunks.  Continue simmering on lowest heat just long enough for fish to get done.   Any longer and the flesh will fall apart on you.  Thicken with your favorite thickener if desired.  Garnished with a sprig of parsley.

NUTRITIONAL INFO: Makes 8 large bowls, each containing:

180 calories

9.86 g fat

3.25 g carbs, .66 g fiber, 2.59 NET CARBS

22.4 g protein

993 mg sodium (can be reduced with less bacon)

 

Peggy's Texas Chili

Since chili has to simmer quite awhile for the flavors to blend, I like to make big batches.  This recipe makes 8 large bowls.  The nutritional info is calculated with the can of Eden black soy beans, making the recipe as written unacceptable for Induction.  If you omit the beans, as many Texans would, this chili recipe is perfectly OK for Atkins Induction!  Although many Texans say “real” Texas chili doesn’t have beans in it, I beg to disagree.  I consider myself Texan (lived here 50 years now with my Texas husband) and I find chili without beans to rich and always put one can into a big batch to mellow out the heavy spices.  And quite honestly, I’ve never had a die-hard Texan who says “no beans in chili”  back away from my chili, my husband included.  So I do hope you’ll give this one a try. 🙂

I use several different chile peppers in this recipe, but each has a distinctive flavor they bring to the chili, in my opinion.   Of course, you can change the peppers called for herein, if you can’t get some of them, but in doing so, you will definitely change the final flavor.

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  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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

Dried Ancho Chiles

Dried Guajillo Chiles

 

 

 

 

 

INGREDIENTS:

3 lb. ground beef

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles

1  10 oz. can tomatoes with green chiles (I use Rotel mild)

1  14.5 oz. can diced/crushed tomatoes, no-salt

3 c. water

1 T. chili powder (I use ½ Bolners and ½ Chimayo pictured below right)

½ tsp. ancho chili powder (or ¼ dried ancho pepper, seeded, chopped) 

2 tsp. ground cumin

1  dried Guajillo chile pepper, seeded and chopped

1 Serrano pepper, seeded and chopped (or Jalapeno pepper)

2 tomatillos, skin removed and chopped

1 c. cilantro, chopped

1 oz. tomato paste

1  14.5 oz. can Eden Black Soy Beans with liquid (optional)

DIRECTIONS: Over medium-high heat, brown meat and onion in large stew pot.  When done, add all remaining ingredients.  After the chili comes to a boil, reduce fire to low, cover tightly and simmer for 1-2 hours (the longer the better, so the tomatoes literally cook apart into the liquid).  Stir often to avoid scorching on the bottom of the pan.

NUTRITIONAL INFO: Makes 8 servings, each contains:  (these numbers include the optional beans)

540 calories, 32 g  fat, 10.6 g carbs, 4.73 g fiber, 5.87 g NET CARBS (less without the beans), 49.5 g protein, 935 mg sodium

 

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Click to enlarge

 

It’s such a brisk day, I felt like having soup for lunch today.  As usual, when I want soup, I open up the fridge and freezer, stare awhile, and decide what bits of this and that I’m going to throw into the pot.  Today, I had a beautiful head of bok choy cabbage I bought yesterday, some Chinese link sausages, ½ cup of leftover chick peas in my freezer,  and an open can of coconut milk in the door of the fridge.  I would definitely use some other kind of meat next time, as I wasn’t so fond of the spices in the Chinese sausages.  They were given to me by a friend recently and I wanted to try them as I’d never eaten them before.  Also, the chick peas got lost in the soup flavorings, so I won’t use them next time.  This came out really good and I will  definitely make it again!  This is a nutrient dense soup, as you can see by the nutritional stats below.  Whatever meat/seafood you decide to add, be sure to add in the nutritional info for it as no meat has been included in the stats below.  This recipe is OK for Induction.  Of course, smaller bowls (more servings) trims the carbs considerably.

INGREDIENTS:

1 qt. (4 c.) low sodium chicken broth (I use free-range Pacific in a carton)

1 c. cream

1 c. coconut milk, unsweetened

1 c. water

4 large, outer bok choy leaves, chopped

1 c. green onion, chopped

½ c. red bell pepper, sliced small

1 c. sliced fresh mushrooms (I used dried shitaki, but regular are lower in carbs)

3 T. low sodium soy sauce

1/8 tsp. Aleppo Pepper (or dash cayenne)

1/4 tsp. World Market Thai Spice Blend (mixture of paprika, sesame, coriander, garlic, onion,  cilantro, basil, red pepper, cinnamon, nutmeg, dried shrimp)

½ c. Herb Cream Sauce (https://buttoni.wordpress.com/2010/01/17/herb-cream-for-chicken-or-fish/) I had in my freezer (or use 1 T. ch. parsley+ ½ c. ch. spinach)

xanthan or guar gum to thicken (about ¼-½ total)

OPTIONAL: 1 c. chopped cooked meat/sausage of your choice

DIRECTIONS: Bring the chicken broth and water to a boil in a large soup pot.  Add all other ingredients but the cream and coconut milk.  Reduce to a simmer for 10-15 minutes or until all veggies are done.    Right before serving, add coconut milk and cream and stir well.  As soup simmers, dust xanthan gum lightly over surface several times, stirring well and waiting between dustings to allow it to thicken between additions.  I find it takes about 3-4 light dustings for this amount of soup.  No, I don’t measure the amount of xanthan gum.

NUTRITIONAL INFO: Makes 6 large bowls, each containing:  (meat not included)

200 calories

16 g  fat

4.88 g carbs

3.55 g  fiber

1.33 g NET CARBS

6.7 g  protein

613 mg. sodium

Also contains 20% RDA vitamin B6, 9%, B12, 82% C, 15% calcium, 27% copper, 34% Iron, 13% magnesium, 38% manganese, 18% niacin, 23% phosphorous, 21% riboflavin, 13% zinc.

LbbsterLeekBisque

Whenever I buy lobster (which I did for Christmas this past year), I invariably have a tail or two leftover, as I tend to overbuy by 2 tails to be sure I have enough for the number of people eating.  The lobster tails I bought this year were so large, the two leftover weighed in at 17 oz.  So I made one of my favorite lobster dishes for dinner tonight, Lobster Bisque.  I added the leek as an after thought, but it was actually quite good in it.  I had 1/3 of a huge head of cauliflower I needed to use up, so I cooked and pureed to add as thickener for my bisque.    Still had to use a bit of xanthan gum to get it as thick as I like.   If you want to trim the carb count on this, you could increase the lobster broth and decrease the cream, but I promise it won’t be as rich or good.  But that is certainly an option if you’re about out of carbs for the day.  One of the reasons the carb count is a bit high on this is that lobster itself has carbs!  This is not suitable for Induction unless you leave out the sherry.  Sadly it just won’t be as good without it, but it’ll be OK :).  Those still on Induction would also need to reduce the cream to 1 c. and increase the stock to 4 cups.

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:

16 oz. boiled lobster tail meat (4 small or 2 large), reserve 4 bits for garnish

3 c. lobster stock (boiling water)

¾ leek, rinsed and sliced thin

1/3 large head cauliflower, cooked

2 c. heavy cream (to cut calories & carbs, use 1 c. cream + 1 cup more seafood broth)

2 oz. tomato paste

3 oz. sherry (or white wine)

plan suitable thickener (I use xanthan gum, about ¼ tsp.)

1/2 stick butter (2 oz)

DIRECTIONS: Boil or steam cauliflower until tender.   Drain well and puree in blender or food processor.  Boil lobster tails in water 1 minute per tail oz.  Chop lobster meat coarsely.  Reserve 3 c. lobster water in the pot for this recipe and freeze the rest for future use.  You can either saute the sliced leeks in a bit of butter or just simmer them in the 3 c. reserved stock until tender.  Add all remaining ingredients and stir well to be sure you diffuse the globs of tomato paste (using the back of your spoon against the wall of the cooking pot).  Simmer the bisque on lowest heat, covered, for about 30 minutes.   Right before serving, lightly dust your thickener on surface and stir in, waiting a minute or two to see how thick it is getting.  Repeat 2-3 times until desired thickness is achieved.  If you remembered to reserve 4 bites for garnish, serve the bisque with one in the center of each bowl.   I forgot the day I took this photo. 😉

NUTRITIONAL INFO: Makes 4 servings, each containing:

332 calories, 15.8 g  fat, 14.98 g  carbs, 2.4 g  fiber, 12.5 g  NET CARBS, 28.68 g  protein, 923 mg sodium

 

I just love creating soups in the fall and winter.  This was today’s creation and we both gave it a definite thumbs up!  Because this has clams in it, a serving provides your entire day’s requirements of Vitamin B12!  It also provides 78% of your iron needs and 65% of your selenium requirements!  This recipe is OK for Induction.

 

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Click to enlarge

 

INGREDIENTS:

4 slices bacon, chopped

2 oz. onion, chopped (I used purple onion)

1    6 oz. can clams with juice

7 oz. fish filet, cut into ¾” pieces

7 oz. peeled, deveined shrimp (save shells)

10 oz. cauliflower, precooked, mashed

1 can (14 oz) chicken broth, low sodium

5 cups water (for boiling shrimp shells in)

1 c. heavy cream

¼ tsp. xanthan or guar gum for thickening

Pinch salt if needed (shrimp has a lot of sodium in it naturally)

¼ tsp. my Seafood Spice Blend: https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

Pinch dried thyme

DIRECTIONS: Peel and devein shrimp and set aside.  Boil shells in the 5 c. water for 5-10 minutes.  Discard shells and set broth aside.  In large soup pot, saute chopped bacon until fairly crisp, leaving all grease in the pot.  Add chopped onion and saute until tender.   Add seafood, spices and mashed, precooked cauliflower.  Now pour in the chicken stock and the 5 c. shrimp shell broth and bring to a boil.  Lower heat and simmer 30 minutes for flavors to blend.  Add 1 c. heavy cream last.  When ready to serve, lightly dust xanthan gum over surface several times, stir and allow to thicken between each addition.  Repeat as needed for desired thickness.

NUTRITIONAL INFO: Makes 6 large servings (about 1¼ c.), each containing:

318 calories

22.3 g  fat

6.78 g  carbs

2.07 g  fiber

4.71 g  NET CARBS

22.8 g  protein

435 mg sodium

Someone mentioned pumpkin soup this week and I had to try my hand at it.  I think I finally came up with a tasty, healthy, Induction friendly version even my husband gave a thumbs up.  He was saying it smelled good before I even told him what was in it.  His first response was a doubtful look so I figured he’s opt out and have a sandwich.  But HE LIKED IT!  And this soup is so nutritious!   So health wise, you just can’t go wrong eating this soup!  Nantucket Renaissance spice rub is a blend of rosemary, sesame seed, red pepper, oregano, garlic, dried tomato and lemon peel.  It has no salt or sugar in it.

Click pic to enlarge

INGREDIENTS:

2   15 oz. cans low sodium chicken broth

1½   cans (14 oz. cans)  pure pumpkin (or fresh pumpkin from 1/2 of a roughly 3 lb. cooked pumpkin)

2 c. water

1 c. heavy cream

4 oz. onion, chopped

1½ c. kale leaves, chopped

4 oz. chicken or turkey, chopped

¼ tsp. each salt

½ tsp. Nantucket Offshore Renaissance Rub

DIRECTIONS: If using cooked, fresh pumpkin, d run it through the blender/food processor a couple pulses to make it real smooth.  Place all liquid ingredients and pumpkin in a soup pot and bring to a boil.  Lower heat to a simmer.  Add all remaining ingredients and cook until onion and kale are both tender.  Add cream and stir well right before serving.

NUTRITIONAL INFO: Makes 8 large servings, each containing:

119 calories

6.98 g fat

8.78 g  carbs

2.74 g  fiber

6.04 g NET CARBS

6.55 g  protein

266 mg sodium

Came up with this gumbo for lunch with bits of stuff I had in the fridge and freezer and man, was it ever good!  And filling!  Makes a large pot for 7-8 people, so expect to have leftovers.  This would freeze well, so no problem.  This recipe is OK for Induction if you leave out the rice wine vinegar.

Click to enlarge

Click to enlarge

INGREDIENTS:

1   meaty ham bone  (Mine yielded 12 oz. meat.  If yours yields less/more meat, you’ll have to adjust info below)

1   14.5 oz. can diced or crushed tomatoes, low sodium

2 c. chopped celery

2 oz. chopped onion

2 oz. red bell pepper, chopped

2 oz. green bell pepper, chopped

5 oz. frozen cut okra

3 c. chicken broth

1½ c. peeled eggplant, diced

¼ tsp. Tobasco (about 12 drops)

Dash cayenne pepper and black papper

4 cloves minced garlic

2 T. rice wine vinegar (omit if still in Induction)

DIRECTIONS: Place ham bone in large soup pot.  Dice celery, bell peppers, onion and eggplant and add around ham bone.  Pour in tomatoes and chicken broth.  Add all remaining ingredients (except okra) and bring to boil.  Then lower to lowest setting and simmer about 45 minutes to 1 hour.  Stir every 20 minutes.  Ad the okra the last 10-20 minutes of simmering so it won’t completely fall apart.  Remove ham bone to cutting board and let cool a bit.  Then cut off and dice all usable lean meat and add to soup, stir and serve.  Lovely with a nice green salad.

NUTRITIONAL INFO: Serves 8 one-cup servings, each contains:

111 calories

2.75 g fat

8.85 g  carbs

3.10 g  fiber

5.75 g  NET CARBS

13.35 g  protein

804 mg sodium

Click to enlarge

Click to enlarge

I’ve made shrimp, crawfish, lobster or crab bisque this way for years.  Sometimes I substitute 1T. tomato paste for the fresh tomato instead.  This is very rich and smooth.  I’ve tried leaving the salt out but it is just too flat without it, folks.  I like to boil the shrimp shells down for 30 minutes, strain for a nice seafood stock.  If I’m doing fresh lobster or crawfish, I sear the shells in oil in a dutch oven, pounding them as much as I can with a wooden cleaver to break them up well.  I add water to cover and boil for 30 minutes.  If you don’t have any seafood stock in your freezer, just use chicken broth.  This dish provides 54% RDA Vitamin B12, 63% selenium and it is definitely Induction friendly!

INGREDIENTS:

5 oz. peeled shrimp, lobster, crawfish,crab or any combination (save shells to boil to make stock)

2 thick slices bacon, chopped fine

2 oz. onion, chopped

1 plum tomato, seeded and chopped

1 oz. sherry

2 oz. cream

2 sprigs parsley

2 c. seafood or chicken stock

Dash salt and white pepper (or black if you don’t have any)

Xanthan or guar gum to thick

Sprinkle of my (or any) seafood seasoning:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

DIRECTIONS:

Peel/shell the seafood and save shells.  Boil the shells in enough water to cover them, but at least 3 c. total.  Strain and discard shells.  Chop bacon fine and fry in no-stick skillet.  When bacon begins to brown, add chopped onion.  Brown well and finally add the chopped tomato to the saute pan. Cook until  the tomato releases its juices.  Add seafood and  stock.  When stock comes to a boil, turn burner to lowest heat setting.  Add cream, sherry, parsley and seasonings.  Simmer for about 5 more minutes to let the flavors blend.  To thicken bisque, slowly dust tiny amount of xanthan gum on the surface and stir each addition in well before adding another.  After a minute, if not thick enough, repeat dusting with more xanthan gum, until desired thickness is achieved.   I don’t like my bisque watery, but I sure don’t like it so thick a spoon will almost stand up in the bowl all by itself, as many restaurants serve it!  Somewhere in-between is what you want to aim for.

NUTRITIONAL INFO: Serves 2, each serving contains:

253 calories

11.1 g  fat

6.8 g  carbs

1.3 g  fiber

5.5 g  NET CARBS

25.1 g  protein

819 mg sodium

Chicken and Sausage GumboThis is basically a chicken version of my regular gumbo recipe.  We just LOVE Cajun food around my house.  I think you’ll enjoy this dish.  Of course, you can increase the cayenne if you really like your gumbo spicy, but I recommend letting folks do this at the table to their own personal taste.  If you like okra in your gumbo, add 1 pkg. frozen (10 oz.) and a few drops of vinegar (to prevent the slimy texture okra has) to this recipe.  Be sure to add it to the nutritional info if you do this.  This one’s really not Induction friendly because of the roux.

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.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (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:

2 T. olive oil

2 T. Carbalose Flour,  CarbQuick, or oat fiber (my current preference is oat fiber)

4 oz. onion, chopped

4 oz. green pepper, chopped

4 oz. celery, chopped

4 oz. pork bulk sausage, crumbled

2 links smoked sausage, sliced ¼” thick

1 ½ c. diced canned tomatoes

1-2 bay leaves

1/2 tsp. thyme

1/2 tsp. gumbo file (added last 10 minutes cooking)

10-15 drops Tobasco

¼-½ tsp cayenne pepper

4 T. unsalted butter

4 c. chicken broth, low sodium

Chicken meat cut off of 2 legs, 2 thighs and 1 breast (around 16 oz meat)

3 cloves garlic (large), minced

Xanthan gum (light dusting stirred in at the end of cooking) to thicken if desired

DIRECTIONS:

Cut chicken meat off bones.  Sear in oil until lightly browned.  Remove meat to a platter temporarily.  Now make your roux by browning Carbalose, oat fiber or Carbquick in oil over high heat, whisking constantly, until dark, rich golden brown.  Do not get distracted while making the roux or you’re likely to burn it and have to start again.  Bring it to a maple brown color but do not cook it so long it reaches chocolate brown or God-forbid, black color or it is burned/ruined and must be discarded and done again.  When maple color has been reached, dump in the “Cajun holy trinity” (celery, pepper, onion) at once to immediately lower the temperature of the now VERY hot oil.  I urge caution here to avoid accidental burns from popping oil.  Continue to saute those vegetables a couple minutes on high heat.  Add the crumbled pork sausage.  When brown, add smoked sausage.  Add all remaining ingredients, adding back chicken meat last.  Cover, lower heat and simmer for about 1-1½ hours on low heat.  Optional step & garnish:   Add a sprinkle (1/4 tsp.)of gumbo file powder (if you have it) and some finely chopped green onion.  Serve at once. For any at the table not on a low-carb regimen, you can serve the traditional spoonful  of steamed rice in the middle of each portion.

NUTRITIONAL INFO: I find this serves 4 hungry adults as an entree.  But if serving as a first course in smaller cups, this will likely serve 6.  Info is given for both scenarios:

1/4 batch:  650 calories, 46.6 fat, 14.1 carbs, 4.7 fiber, 9.4 NET CARBS, 43 protein

1/6 batch:  433 calories, 31 fat, 9.4 carbs, 3.15 fiber, 6.25 NET CARBS, 28.6 protein

002

This is the best gumbo recipe I’ve found to date and it’s even Induction friendly if you omit the Carbalose flour.  If you omit the Carbalose, you can also omit the olive oil, which make up the “roux”.  If on Induction, skip the roux making altogether.  Won’t be quite as tasty, won’t really be gumbo, but rather a seafood stew or soup, but it will be OK for Induction and still have a very nice flavor.

A teacher I used to work with taught me how to make “roux”.  She was born and raised in Louisiana and cooked gumbo for a teacher social gathering I attended years ago.  Though she used smoked sausage instead of bulk pork breakfast sausage, I find I like breakfast sausage better in my gumbo.  Two things I have added to the recipe are the stick of butter and the parsley.  She used chicken stock and I prefer seafood stock I get from boiling the shrimp shells for 10 minutes in 1½ quarts of water.  Of course, you can add crab meat (and/or crawfish), but you would have to adjust the nutritional info below if you make these additions.

INGREDIENTS:

2 T. Carbalose flour (or oat fiber for lower carbs)

2T. olive oil

1 stick butter (1/2 c.)

½ c. chopped onion

½ c. chopped parsley

3 cloves minced garlic

6 oz. crumbled breakfast sausage (or sliced smoked sausage if you prefer)

3/4 c. chopped green bell pepper

½ c. chopped celery

3 Roma tomatoes, coarsely chopped (or a 14-oz. can diced tomatoes)

4 small bay leaves

1 tsp. thyme

10-15 drops Tobasco

¼ tsp. salt

1/4 tsp. cayenne pepper (or more if you like things spicier)

2 lb. shrimp in their shells, heads on (I often do half shrimp and half cleaned crawfish tail meat)

1qt. (4 c.) seafood stock made from shrimp shells

1½ c. frozen okra slices  (added last 5 minutes)

1 tsp. gumbo file powder (added last 5 minutes)

DIRECTIONS:  First make the seafood stock by boiling the shrimp shells in 1½ qts. water in a large cooking pot for about 10 minutes.  I make seafood stock ahead and keep extra in my spare freezer in 1 cup portions in plastic tubs for such uses.  Then I can just pop one out and add to the pot for soups, gumbos and etouffees.  Scoop out shells with slotted spoon and discard.  Pour stock into bowl and set aside.   Wipe moisture out of pot.

Chop all your vegetables and have them at the ready by the stove top, because once you start to make the roux, you can’t stop to cut them up.

Now you’re ready to make the roux and start the gumbo.  The roux imparts a nutty, browned flour taste to the broth of this dish and if this step is bypassed, you will merely be making an ordinary fish soup with much less depth of flavor.

There is an art to making roux with respect to knowing when to “kill” the browning action just short of it burning, which gives it an unpleasant, bitter taste.  If it burns, you just have to toss it out and start again and you’re butter is wasted.  I’ve burned it one time in hundreds and hundreds of batches.  Once you get the hang of it, it’s really quite easy!

Heat oil and add Carbalose flour (or oat fiber for lower carbs) and whisk constantly on high heat.   You want to brown the roux as dark as you can get it without it getting black.  I you see black bits of burned flour that look like pepper in it, it’s ruined and you’ll have to start again.  This can burn in the blink of an eye, so absolutely do not get distracted or walk away from the stove while making a roux!    The second it gets to a dark brown color, immediately dump the chopped vegetables in the pan to drop the temperature of the roux and halt further burning.  Now add the stick of butter, relax and continue sauteing the vegetables for 5-10 minutes until they wilt and begin to caramelize.  If still on Induction, you could consider omitting the Carbalose flour/roux process entirely and thicken with xanthan gum instead.  You won’t get that nutty flavor browning the flour gives, but it would be OK to do this, I think.

If on Induction and omitting the roux, just begin by melting the butter and sauteing the veggies until tender.  Now add all remaining ingredients (except the gumbo file), including the seafood stock.  Simmer covered on lowest heat for about an hour to meld flavors.  Add okra and simmer 20-30 more minutes.  Slightly thicken with xanthan gum, dusting it lightly over surface and stirring constantly.  Repeat xanthan gum additions until gumbo reaches desired thickness (takes about 1/4 tsp or so total).  Add gumbo file and simmer 5-10 minutes longer.  Serve with a nice salad.

NUTRITIONAL INFO: As a full meal, this recipe should serve 6 people a large bowl of gumbo.  If serving a small cup of gumbo as an appetizer to another entree, it will make about 10 servings.

6 Servings: each contains 450 calories, 30.28 g fat, 7.83 g carbs, 2.23 g fiber, 36.45 g protein, approx. 96 mg. sodium 5.6 NET CARBS

10 Servings: each contains 272 calories, 18.17 g fat, 4.7 g carbs, 1.34 g fiber, 21.87 g protein, approx. 58 mg. sodium, 3.36 NET CARBS

Crawfish Etoufée

Étoufée means “smothered or stewed” in French.  This popular Cajun dish is a classic example of slow cooking seafood to perfection.  There are as many étoufée recipes as there are gumbo recipes.  What the really good ones have in common is the very first step in the process……making the roux. The roux imparts a nutty, browned flour taste to the broth of this stew and if this step is bypassed, you will merely be making an ordinary fish soup with much less depth of flavor.

There is an art to making roux and knowing when to “kill” the browning action just short of burning it, which gives it an unpleasant, bitter taste.  If it burns, you just have to toss it out and start again.  I’ve burned it one time in hundreds of batches, so once you get the hang of it, it’s really quite easy to know exactly when to kill the browning action!

This Louisiana favorite has long been in my recipe files.  Had to tweak the roux making process to meet Atkins guidelines, but otherwise, my recipe is unchanged.  CarbQuik is only acceptable in OWL.  If you’re still on Induction, you could omit the roux process entirely (leaving out the CarbQuik) and at the end of cooking, thicken with successive light dustings of xanthan gum.  Won’t be as good, but OK if you crave this during Induction.  🙂

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

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:

2 T. CarbQuik bake mix (could substitute oat flour or oat fiber,but recalculate if you do)

2 T. olive oil

1 c. chopped yellow onion

½ c. chopped green onion

1 c. chopped celery

1 c. chopped green pepper

2 cloves minced garlic

½ c. chopped parsley

4 coarsely chopped, seeded small Roma tomatoes

12 oz. crawfish tails

1½ c. seafood stock or chicken broth

1 tsp. (or more) my Seafood Spice Blend:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

¼ tsp. each salt, black  and cayenne pepper

½ stick butter

10 drops Tobasco to start (add more to taste at end of cooking)

DIRECTIONS:  Chop the yellow onion, celery and bell pepper and have it at the ready by your stove.  I use my non-stick wok for this but any large skillet will do.  Heat oil and add CarbQuik.  Whisk constantly on high heat.    You want to brown the roux as dark brown as you can get it without it getting black (burned).  This can burn in the blink of an eye once it gets really hot, so absolutely DO NOT get distracted or walk away from the stove while making a roux!    The second it gets to a dark brown color, immediately dump the chopped vegetables in the pan to drop the temperature of the mix and halt further cooking.  Now you can relax and continue to put the dish together leisurely.

Place the half stick of butter in the pan and saute the veggies until the onion begins to get soft and caramelizes a bit.  When this is  for company, I have to confess I usually put a WHOLE stick of butter in this dish, but only the 1/2 is calculated in nutritional info below.  When onion is caramelized,  add all remaining ingredients  except the green onion.  This should be added just minutes before serving as you want in only partially cooked.  Cover and simmer on lowest heat about 1-2 hours.  You’ll know when it’s done, because it isn’t until it tastes good!  Add green onions, cook 5 minutes longer.    I like to dust with xanthan gum several times, stirring between each addition, to slightly thicken it more but that isn’t necessary.  I’m just used to thicker versions in Louisiana.  You may not want to thicken yours at all.  Serve in bowls like soup or stew, with a green salad on the side.

Traditionally this seafood stew is served with a big scoop of rice in the center (not allowed until the grain rung of OWL).  If you are already there, brown rice would be a healthy choice.

NUTRITIONAL INFO: Makes 4 servings, each containing:

290 calories

20.18 g  fat

13.88 g  carbs, 4.38 g  fiber, 9.5 NET CARBS

17.63 g  protein

700 mg. sodium

Click to enlarge

Seafood Chowder

This gumbo-like soup is very tasty and very filling.  It’s a meal in itself and is definitely Induction friendly.  It will make 2 large bowls as an entree or 4 small cups, for a separate course with some other entree like a baked fish.

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 oz. chopped yellow onion
1/4 c. chopped green pepper
1/4 c. chopped celery
½ cloves garlic, minced
1 T. olive oil
1 c. canned chicken broth
1/2 c. water
1/2 c. chopped smoked ham
6 medium, peeled shrimp (cut in half)
1    3-oz. fish filet cut into 1″ pieces
1/4 c. chopped greens of your choice
1/4 tsp. ground thyme
1 T. rice wine vinegar
1/8 tsp pepper and 1/4 tsp. gumbo file
10 drops Tobasco hot sauce OR two shakes of cayenne pepper
1/4 c. sliced okra added last 10 minutes of cooking (optional, but included in numbers below)
2 small chopped plum tomatoes

DIRECTIONS:  Coat hot soup pot with the olive oil and saute over high heat the “Holy Trinity”, as they say in New Orleans (celery, bell pepper and onions, which they put in dang near everything they cook! ). Then add all other ingredients but the tomato, okra and fish. Simmer low for 15 minutes. Add tomatoes, okra and cubed fish and simmer just until fish is opaque white and done.  Slightly thicken with a very light dusting of xanthan gum, stirring constantly.

NUTRITIONAL INFORMATION: Serves 2

Entire Recipe contains:

Calories 206

10 g. fat

6.25 g. carbs, 2.3 g. fiber, 3.9 NET CARBS

23.2 g. protein

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Tortilla Soup is one of my favorites at Mexican restaurants.  My rendition here is delicious beyond words so I hope you’ll try this one!

My very first exposure to Tortilla soup was at a little place in San Antonio called El Mirador.  My Dad and Mom kept bringing up how fantastic this soup was and we finally went there on one of my visits to try it.   What a flavor delight!  It was every bit as good as my parents had advertised!  Let me tell you, I’ve had it many places since and none shine a light to El Mirador’s rendering of it.  🙂  I know the restaurant is still there and assume they are still offering this wonderful soup, but it looks like at their website linked above, they have changed the name of the soup to Chicken Cilantro Soup.  I’m sure it’s the same soup though.  You San Antonio dwellers who were unaware of this culinary treat need to get on over to El Mirado and try it if you haven’t yet!  The rest of you might want to try my version of it.

I’ve tried to recreate that wonderful soup ever since I tasted it!  I’ve gotten pretty close, but it’s still not quite as good as theirs.  This low-carb version, without the little strips of high-carb tortillas typically in tortilla soup, will blow your socks off!  If the base soup is good enough, you really don’t need the tortilla strips for this to be delicious.  This recipe is Induction friendly and also suitable for Keto and Primal lifestyles.  Paleo followers will want to omit the cream or sub in coconut milk.

INGREDIENTS:

13 oz. cooked chicken meat (canned with juice is just fine in this)

1 qt. water + 2 c. chicken broth

1  oz. tomato paste

1 c. yellow squash, diced (about ½ med-large squash)

2 oz. yellow onion

2 oz. green bell pepper

1 oz. poblano pepper, seeded and chopped

1/2 tsp. chili powder

dash chipotle chile powder (smoky)

1 small Guajillo chile, seeded and chopped (these are very mild and found in most stores’ produce dept. dried, sold in a bag)

Dash cumin

1/4 c. heavy cream

VARIATION:   Bake thin strips of 1 cut-up corn tortilla until crisp and top each serving with a few.  Be sure to recalculate your numbers if you make this carb-y change.

DIRECTIONS:  Cut chicken meat up into small pieces.  If using canned meat, just break up the large chunks.  Put all ingredients but the cream into soup pot.  Bring to a boil and then lower heat and simmer until squash and all veggies are tender but not falling apart (about 15-20 minutes).  Turn heat to lowest setting. Now add cream and stir.  If you like, you can puree this soup with a stick blender or in small batches in your food processor. I think I like it better chunky myself.  That’s how El Mirador served theirs as well.  I’ve done it both ways though.

NUTRITIONAL INFORMATION:  Serves 4, each serving contains:

283 calories, 15.1 g.  fat, 6.95 g.  carbs, 1.6 g.  fiber, 5.35 NET CARBS, 26.3 g.  protein, 780 mg sodium


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