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Archive for the ‘Vegetables’ Category

Boy, did I ever come up with a tasty side for out rib-eye steaks last night!  My husband and I BOTH were blown away with how good these were!  Don’t know WHY I have never thought to stuff mushrooms with cauli-mash before.  So glad I tried these and we will be making them often from now on!  Of course, you can use homemade mashed cauliflower, but the Birdseye was so good, and so convenient, why would you?  😉  This side dish is suitable for all stages of Atkins, Keto plans, Paleo and Primal as well.

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INGREDIENTS:

3  Portobello mushrooms (mine were 3-oz. each)

3 T. olive oil

12 oz. pkg. frozen Mashed Cauliflower (I used Birdseye), Sour Cream & Chive

1 T. unsalted butter

¼ c. green onion, chopped

¼ c. Cheddar Cheese shreds

DIRECTIONS:  Preheat oven to 350º.  Line a pan with parchment (optional).  Using a spoon, scoop the dark gills out of the mushrooms.  With a basting brush, brush both sides of the mushrooms with olive oil.  Set them curved side down on the pan.  Pop them in oven for about 8-9 minutes.

While they are pre-cooking, cook the cauli-mash as instructed on the box.  I microwaved mine.  Remove film from tray and stir in the butter to mix and melt.  Remove mushroom pan from the oven and spoon 1/3 of the mixture into each of the 3 mushrooms.  Top each with 1/3 of the Cheddar cheese shreds.  Finally, sprinkle the green onion evenly on all 3 servings.  Return the mushroom pan to the oven and bake about 10 minutes more or just until cheese is melted.

NUTRITIONAL INFO:   Makes 3 servings, each contains:

297 cals, 22.3g fat, 7.06g carbs, 2.33g fiber, 4.73g NET CARBS, 4.6g. protein, 261 mg sodium

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Spaghetti Squash Parmesan Bake

This side dish is simply delicious, considering how little is in it and how easy it is to make!  The bacon and onion really just seem to GO together!  If you don’t overcook the squash and are careful when removing the threads, you can serve this right in the squash shell for its own “bowl”.  I love to do this when we have company.  One reader suggests roasting the squash traditionally in the oven for added flavor if you have the time.  this has been one of the most popular recipes on my blog, garnering over a million fans now.  Thought I’d re-post it this week and I’m planning on making it tomorrow night.  This is suitable for all phases of Atkins and other Keto diets.

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INGREDIENTS:

½ large spaghetti squash (yields about 4-5 c. cooked threads)

4 slices bacon, chopped fine

3 oz. chopped onion

1/3 c. grated Parmesan cheese

Dash salt

¼ tsp. pepper

DIRECTIONS:  Cut a large spaghetti squash in half.  Remove seeds with a spoon and discard them. Place one half of the squash face down in glass baking dish, reserving the second half for some other use.  Surround with with ½” water and microwave 13-15 minutes.  Drain off water, invert, remove/discard seeds (or feed to the birds in your yard 🙂 ) and fork out the threads into the same dish.  If you prefer to roast your squash:  after you cut and seed the squash, add 2 cups water (1/2 inch deep) to a ceramic casserole dish; add squash face up and place in a 375 degree F oven for 45 minutes.  Then cover for 10 minutes with foil.  Fork out the threads onto a plate. Meanwhile, in a non-stick skillet, brown bacon bits and onion until bacon is done and onion is tender.   Sprinkle salt, pepper and Parmesan on top of squash.  Then spoon into the empty squash shell.  Spread onion/bacon mixture evenly on top.  Microwave 5 minutes on high, or bake in oven at 350º for 20 more minutes.

NUTRITIONAL INFORMATION: Makes 4 servings each containing:

107 calories, 6.7 g  fat, 4.8 g  carbs, .8 g  fiber, 4.0 g  NET CARBS, 7.1 g  protein, 429 mg sodium

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This colorful triple cabbage side dish was most delicious with our broiled chicken last night.  I have always loved cabbage.  My husband, on the other hand, isn’t a big fan.  He’ll eat it, but gripes the entire meal.  But he dipped up seconds of this veggie side!  He “says” he doesn’t LIKE cabbage, but I prove him wrong on this regularly.  He prefers his cabbage raw in coleslaw.  In fact he LOVES coleslaw!  So maybe I got enough bacon in this recipe to disguise the flavor he finds offensive in cooked cabbage.  I know it was just right for my palate.  🙂  This recipe is suitable for all phases of Atkins, Keto, Primal and Paleo eating programs.

INGREDIENTS:

2 c. shredded napa (Chinese) cabbage

2 c. shredded green cabbage

1 c. shredded purple cabbage

3 oz. onion, sliced thin

5 slices bacon, cut in 1″ pieces

¼ tsp. coarse black pepper

DIRECTIONS:  Brown bacon in large skillet or wok until it begins to get crisp.  Add onion and saute until it begins to brown/caramelize.  Add green cabbage and saute until it begins to go limp.  Add napa cabbage and only saute a couple minutes until barely gets limp.  Add purple cabbage last so it won’t discolor too much.  Volume will reduce during cooking with cabbage. Sprinkle on the pepper, stir well and spoon up into your serving dish.

NUTRITIONAL INFO:   Makes 4 1-cup servings (after wilting down), each contains:

193 cals, 16.2g fat, 7.37g carbs, 2.25g fiber, 5.12g NET CARBS, 5.65g protein, 324 mg sodium

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Click to enlarge

Spinach Parmesan Bake

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

INGREDIENTS:

2 T. olive oil

2 oz. onion, chopped

Dash salt

10 oz. box frozen spinach, thawed and drained

2 oz. cream cheese

2 oz. heavy cream

1/3 c. homemade mayonnaise

2 large eggs

3/4 c. grated Parmesan cheese

With Chicken Added for a meal!

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

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

NUTRITIONAL INFO:  Makes 4 servings, each contains:

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

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Shown with Cheese Sauce

Dinner was kind of fun to make tonight.  And isn’t this one colorful?!  I don’t own a ceramic loaf pan anymore, so I just used my metal 8″x4″ lined with parchment. to prepare this recipe.  This dish is quick to make and quite delicious, not to mention nutritious with all those veggies in it.  A quick cut, saute and fill the mold is all there is to it!  You could serve this tasty dish for breakfast, brunch, lunch or dinner.  This recipe is suitable for all phases of Atkins and other Keto diets.  Paleo and Primal will want to sub in coconut milk for the cream here.

INGREDIENTS:

1 large carrot, peeled, sliced thin

2 5″ zucchini (about 10 oz.), sliced thin

1 leek, washed well of dirt and sliced thin

3 T. olive oil

Dash sea salt and coarse black pepper

¼ tsp. garlic powder or 1 small clove garlic, minced

4 extra large eggs, beaten (or 5 large eggs)

2 T. coconut flour

1 oz. heavy cream

2 oz. water

1½ c. cooked, cured ham

VARIATION:  Substitute cooked bacon for the ham

CHEESE SAUCE:  5-10 minutes before terrine is done, mix 3 T. water, 2 T. cream in small saucepan set into larger saucepan (or use double boiler) and heat.  Add 4 slices American Deluxe or Cheddar Cheese.  Stir and blend until cheese is melted and all is incorporated into a smooth sauce.  Pour into serving bowl when terrine is out of oven, sliced and ready to serve.  Sauce will thicken fast, so do not dip it up one minutes before you need it.

DIRECTIONS:  Preheat oven to 350º.  Line a metal or ceramic 4×8″ loaf pan with parchment.  I don’t line the ends of the pan and just oil there lightly.  Set aside for now.  Stem and slice up all veggies.  I used a food processor for uniform, thin slice. Heat olive oil in wok or large skillet.  Add veggies, salt, pepper and garlic powder. Saute stirring often over medium-high heat until veggies are tender but not mushy.  Stir in sliced/diced ham.  Turn off heat.

In a small bowl, beat the eggs, cream and water until smooth.  Add coconut flour.  Stir again.  Pour over veggies and stir well to blend.  With rubber spatula, scrape mixture into parchment-prepared pan.  Trim off excess paper above top of pan but leave a bit for “handles”. Pop into 350º oven for about 40 minutes.  Check at 30 min. as ovens do vary.  Top will be lightly golden and center should be firm (not damp) when touched.  Do not over brown as terrine will be dry if overcooked.  Remove from oven, run knife along ends of pan and lift out  of pan holding the paper, tipping onto your platter.  Slice into 6 slices (about 1″-1¼” thick).  Serve with cheese sauce (or some other favorite sauce if you prefer)

NUTRITIONAL INFO:   Makes 6 servings, each contains (including 1½ T. sauce):

288 cals, 21 g fat, 6.88g carbs, 1.48g fiber, 5.4g NET CARBS, 18.6g protein, 689mg sodium

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mashed-cauliflowerAlthough I have been mashing cauliflower since I began low-carbing in 2009, I only recently discovered a way to really firm up this ever-popular dish, as they can mash up a little “soupy” if you get in a rush.  That secret ingredient is glucomannan powder, derived from the konjac tuber.  Although a bit pricey, a bag of this stuff will last you a year (or longer!), as you use such tiny amounts in cakes, cookies and puddings for thickening or texture enhancing of your baked goods.  In this recipe, only ¼-½ tsp. is needed to do the job.  Glucomannan is what they make shirataki noodles from (konjac tuber) if you were not aware.  I purchase mine at Netrition.com and like I said, it doesn’t spoil and a bag will last you ages and ages.  It’s pure fiber and will do wonders for your mashed cauli if you have problems with moisture bleeding out of the cauliflower after whipping, resulting in a “soupy” batch.  It is also said to help maintain steady blood glucose levela, so a good food for my Type2 diabetic husband to consume regularly.  This mashed cauliflower makes a wonderful Shepherd’s Pie topping!  Suitable for all phases of Atkins and Keto diets.

INGREDIENTS:

1 medium head cauliflower

4 T. butter

2 T. cream cheese

1/8-¼ tsp. sea salt

¼-½ tsp. glucomannan powder

VARIATION:   Add 2-4 T. heavy cream for even richer results

DIRECTIONS:   Stem and cut up cauliflower into flowerettes.  Place in 4-qt. saucepan, cover with water and bring to boil.  Lower heat to medium and cook until very tender when poked with a knife or fork.  Drain off water in a colander or sieve.  After water is drained, using the back of a spoon, press the cauliflower against the wall of the colander or sieve to press out even more water until most appears to be released.  Spoon back into the saucepan.

Add the butter cheese and salt and whip with a hand mixer or stick blender until very smooth.  Add ¼ tsp. of the glucomannan and pulse the blender/mixer a few seconds.  If still a pretty loose mixture add the rest of the gluc powder, whipping once again to incorporate it throughout the mixture.  The mixture will continue to firm up a little more as it sits on your table.  You don’t want to overdo gluc powder, as it will REALLY get stiff if you put too much!  Any leftovers on this dish are fantastic great reheated with a bit of chopped green onion and cheese on top. 😉

NUTRITIONAL INFO:   Makes 6 servings, each contains: (not including any heavy cream)

109 calories, 11.36 g fat, 5.26 g carbs, 2.45 g fiber, 2.81 g NET CARBS, 2.35 g protein, 96.33 g sodium

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0011

We just LOVE creamed spinach!  In India they have mastered this wonderful way to prepare spinach.  With the addition of a few aromatic spices, it takes this dish to a new flavor profile.  This dish is Atkins Induction friendly and suitable for other Keto diets as well.

(Plain Version INGREDIENTS):

2 T. butter

Saag Paneer (Indian variation_

Saag Paneer (Indian variation)

2 oz. yellow onion

16 oz. frozen chopped spinach

1 c. water

3 oz. cream cheese

1/3 c. heavy cream

Dash salt and pepper

INDIAN VERSION:  To the above ingredients, add 1 tsp. my Garam Masala spice blend, ½ tsp. grated ginger root, ½ c. chopped cilantro, and ½ seeded jalapeno chopped and paneer cheese cubes (if you know how to make it or can buy frozen at an Indian grocery).

DIRECTIONS:  Sliver up the onion very thin or chop finely.  Melt butter in skillet and saute onion over medium heat in non-stick skillet.  Add spinach and water, cover and simmer just until spinach is done (about 5 minutes).  Drain off any remaining water.  Now dot the surface with cream cheese and stir in to melt.  If making the Indian version, add all spices and jalapeno pepper now.  Stir.  Lower heat to lowest setting and add cream.  Simmer uncovered for 2-3 minutes to allow  flavors to blend.  Sometimes I pop it into a 350º oven for 15-20 minutes, but that is not actually necessary.  The dish shown in the pic above WAS baked in the oven a bit.   Great with grilled kebab, chicken or fish.  Mmm Mmm Mmm.  I just love this stuff!

NUTRITIONAL INFO: Makes 4 servings each contains

193 cals, 16.4 g  fat, 7.9 g  carbs, 3.9 g  fiber, 4g NET CARBS, 197 g  sodium

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