Oven-Fried Summer Squash

fried sauzh

This dish is one of the most popular recipes on my website with over 13,000 fans now.  It is super easy to make and super good!  No standing over a skillet of hot grease either!  So good, it was impossible to refrain from having a second serving!  🙂  This recipe works with yellow squash, green zuccini or the Mexican calaba squash that looks like lighter green zucchini.  Some call it Mexican zucchini.  Calaba has less water content that its darker green “cousin” and is very nice for baking because of this quality.  The flesh inside is a wee bit yellowish, but the flavor I cannot detect as different from the darker green zucchini.  The inside gets fully cooked in 20 minutes without par-boiling first.  The pork rinds make it crunchy on the outside and will satisfy your desire for crunchy, fried food.  This dish is Atkins Induction friendly.  This coating works nicely on a variety of other vegetables as well.  Put your experimenting hat on and have fun!  So far I’ve used the coating/method on pkra, onion rings, and eggplant with consistent success.  coating.

DO NOT USE A SILICONE SHEET to bake this squash or it will not brown properly.  Bake them directly on a non-stick or lightly oiled metal pan. 

INGREDIENTS:

16 oz. zucchini, calaba (its cousin) or yellow squash

2 oz. pork rinds, plain, finely crushed

1/3 tsp. my Seafood Spice Blend

6 T. my Homemade Mayonnaise

DIRECTIONS:  Preheat oven to 450º.  Crush rinds and add spice blend on a paper plate or saucer and mix well.  Dip out mayo onto another paper plate or saucer.  Cut stems and bottom tip off squash and cut into ¼” slices lengthwise.  Lay the squash slices on paper towels.  After 15 minutes or so, blot off all water they bleed with dry paper towels. When they are no longer bleeding their water, holding the very tip of each piece with one  hand, with a basting brush in your other hand, baste both sides of the squash slices with a coating of mayo.  Set brush down and  with your now free hand, sprinkle rinds on both sides of the squash and then place on a non-stick sheet pan.  Repeat for each piece.  I’ll tell ya up front, if you just dip these babies down into the rinds (more will stick on) you ARE going to run out of rinds before you’ve coated all the squash.  Been there; done that;  🙂   So trust me on this one…….just sprinkle it onto each side, letting the excess fall back into the plate and you should have enough for the entire batch.  Place each coated piece of squash on a lightly oiled metal pan. Pop into a 450º oven for 20 minutes or until nice and brown.  No need to turn during baking as the bottoms get nicely browned where they touch the pan. ENJOY!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

245.3 cals, 21.3g fat, 4.18g carbs, 1.25g fiber, 2.93g NET CARBS, 10.8g protein, 250 mg. sodium

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Swiss Chard Sauté

I’m trialing small-scale veggie gardening using 20 gallon grow bags on a rear, unused driveway at my home. Things are germinating and my Swiss Chard was ready to harvest today. Thought I’d try a little sauté to go with our broiled chicken breasts tonight. Chard is nearly as nutritious as kale and spinach, so I like to add it and many green, leafy veggies to our diet as much as possible. I tend to cut the stems off as I find it strong tasting, but they are edible and you can add the stems to your chard dishes. This side dish was absolutely delicious! It just took minutes to prepare from start to finish. This dish is suitable for all phases of Atkins as well as other Keto diets, including Paleo.

INGREDIENTS:

8 leaves Swiss Chard

3 slices thick-sliced bacon, chopped

3 oz. yellow or red onion, sliced in thin wedges

1/8 tsp. coarse black pepper

DIRECTIONS: Cut bottom of stem off chard leaves (if you wish). Wash leaves well under cold water and pat dry both sides of leaves with paper toweling. Cut into 1″ strips and set aside on towel or paper plate.

Chop bacon coarsely and fry over high heat in a medium skillet until browned and starting to crisp. Using slotted spoon, dip bacon bits onto paper towels to drain and await final plating.

In the same bacon grease you just generated, place the onion wedges, separating the slices as you sauté them over high heat and stir. When they have softened and caramelized, add in the chard strips and sauté just until chard goes limp. Plate the onion/chard mixture and top with bacon crisps. Serve at once.

NUTRITIONAL INFO: Makes 3 servings, each contains:

170 cals, 12.4g fat, 10.5g carbs, 3.5g fiber, 7g NET CARBS, 12.8g protein, 542 mg sodium

Summer Vegetable Sauté

I’m serving a grilled, marinated chuck roast tonight for dinner. I’ve decided to serve a nice, light, vegetable sauté with it. The particular summer veggies you choose for this dish can vary, but you will want to recalculate the recipe if you make changes. Today, I have yellow summer squash and bell peppers on hand, the other things I always have around, but this particulay combo makes an overall “sweet” mix of summer freshness.

This recipe is suitable for all phases of Atkins and Keto diets. For Primal Blueprint/Paleo, use all olive oil instead of butter/OO mixture specified in recipe.

VARIATION: You could use sliced red radishes instead of the celery for more color! Remember, they taste very different sauteed than they do raw in a salad. You could even add some sliced fresh mushrooms to this dish!

INGREDIENTS:

1 T. extra light olive oil

1 c. carrot, peeled and sliced thin

3 oz. onion, sliced or cut in wedges

½ c. celery, sliced on the diagonal

2 T. unsalted butter

1½ c. summer yellow squash, sliced ¼” thick

1 oz. red bell pepper, sliced

2 oz. green bell pepper, sliced

Pinch sea salt

¼ tsp. coarse black pepper

DIRECTIONS: Heat olive oil + 1 T. of the butter in large skillet over medium-high heat. Sauté carrots, onion & celery first until just slightly softened. Dip out onto paper plate Add rest of butter to skillet. Add yellow squash and sauté just until it begins to look slightly transluscent (as to not over cook). Add bell peppers and continue to sauté couple minutes just until the green pepper is slightly tender. Add back the carrot-onion mixture, stirring and sautéeing another minute to meld the flavors. If vegetables are added in the specified order, they should all be perfectly tender-crisp. Cook longer only if it is your personala preference. Sprinkle on salt and pepper, stir well and serve at once with your favorite grilled beef, pork, chicken or seafood.

NUTRITIONAL INFO: Makes 4 servings, each contains:

143 cals, 12.75g fat, 7.3g carbs, 2.1g fiber, 5.2g NET CARBS, 1.2g protein, 106 mg sodium

Boursin Bacon Brussels Sprouts

I’ve finally found a way to prepare Brussels sprouts that I really like.  I think the key was to cook them in the microwave instead of steaming or boiling them.  They came out so mild…….not bitter, or chemical tasting at all!  And the Boursin soft cheese gave them a nice flavor layer to complement the bacon topper.  In my grocery store, the Boursin is usually near the deli with the other specialty cheeses.  You’re talkin’ to a Brussels sprouts hater here, so all you sprouts haters be sure to try these sometime.  You’ll be amazed how much milder they are than steamed or boiled sprouts.  And the green color is preserved cooking them in the microwave!

INGREDIENTS:

10 fresh Brussels sprouts (cut larger ones in half)

3-4 T. water

Dash each salt and black pepper

2 T. Boursin “Garlic Herb and Chive” soft cheese (more if you like)

3 thick slices bacon, chopped 1″ and browned

DIRECTIONS:  Cut tiny bit off sprouts stems.  Cut larger sprouts in half lengthwise.  Place them in a ceramic or glass dish.  Add the water and microwave for 2 minutes, stir and microwave 2 more minutes.  While they are cooking, brown the bacon in a skillet and drain on paper toweling.  Remove sprouts from microwave and stir the Boursin cheese gently into the sprouts to melt.  Don’t be too rough here or the sprouts may fall apart on you.  Top with bacon crisps and serve.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

221 cals, 18.3g fat, 9.05g carbs, 3.6g fiber, 5.45g NET CARBS, 13.2g protein, 321 mg sodium

Portobello Mushrooms in Wine Sauce

I just realized this evening (we grilled ribeyes for dinner) that I have never posted my mushroom recipe on the site before! Oh, my! I don’t know how I could forget this favorite. They’re simple to prepare and ready in 5-10 minutes! I usually start these when the steaks go out to the hot charcoal fire. Omit the red wine and use ½ c. more beef stock if you are still on Atkins Induction.

Whenever I make a chuck roast or oven-baked brisket, I always save all the broth and freeze it in 1/2 c. blocks for just such quick recipes. You can use canned broth, but your final dish won’t be quite as tasty.

INGREDIENTS:

2 large portobello mushrooms

3 T. butter

1 large clove garlic, minced

½ c. rich beef stock

¼-½ c. dry red wine (I usually use Merlot or Cabernet)

Dash each sea salt and coarse black peppper

Optional: chopped parsley to garnish

DIRECTIONS: Wipe any dirt off mushrooms with a paper towel. Never rinse mushrooms in water else it will bleed into your sauces! Chop mushrooms into 1″ chunks. You can scoop out the gills if you like, but frankly, I never bother. Melt butter in skillet over medium high heat. Add mushrooms and minced garlic to the pan and sauté a few minutes or until they begin to look translucent. Add wine and beef stock and simmer a few minutes longer or until ‘shrooms are done. 🙂

NUTRITIONAL INFO: Makes two 3/4 c. servings, each contains:

232 cals, 19g fat, 7.4g carbs, 2.7g fiber, 4.7g NET CARBS, 6.5g protein, 93 mg sodium

Baked Sweet Potato Halves

Mom's Favorite

My mom just loved baked sweet potatoes with nothing but butter on them.  Me, I like to dress them up with a hint of cinnamon and a hint of brown sugar.  So I have blended her favorite way to cook them along with mine for this creation.  This method of preparation is effortless, fast and you can make a lot of them for a crowd at one time using a larger baking pan!   I just love to have any leftover halves for breakfast the next day, dotted with more butter and cinnamon. 🙂  Shown above with pork chop and delicious kale with bacon.  But tonight, I’m serving these potatoes with some baked ham leftover from the holidays.

Now sweet potatoes aren’t something a low-carber should be eating daily, mind you, but I have a couple left in the house from the Holidays, so I’m springing for higher carbs to finish them off.  Sweet potatoes are so nutritious and have a fiber deduction on the carb count as well, something white potatoes can’t really boast about.  These are not suitable until you are in Pre-Maintenance or have reached goal weight.  Added note:  these are wonderful with baked fish, pork, ham, BBQ beef or JUST BY THEMSELVES!

INGREDIENTS:  

1    medium 6-oz sweet potato, washed

2 T. melted butter

1/8-¼ tsp. cinnamon (I use Vietnamese cinnamon from Penzey’s)

OPTIONAL:  few drops maple extract stirred into the melted butter for brown sugar flavor

DIRECTIONS:  Wash potato and cut tips off each end.  Cut in half lengthwise.  Turn oven on to 400º.  Melt the butter in pan as the oven preheats, right in your metal baking pan. Remove pan from oven and stir in the cinnamon and maple extract, if using.   Now rub the cut side of the potato in the cinnamon-y butter.  With cut side of the potatoes still down, place pan back in oven and bake at 400º for about 30 minutes (longer for larger potatoes).  When a knife tip can be inserted easily, they are done.  Remove, serve and enjoy!

NUTRITIONAL INFO:  Makes 2 servings, each contains:

175 calories, 11.5 g  fat, 17.35 g carbs, 2.7 g fiber, 14.6 g  NET CARBS, 1.54 g  protein, 48 mg sodium

Boursin-Herb Stuffed Mushrooms

I’ve done shrimp-stuffed mushrooms, herb-stuffed mushrooms, sausage-stuffed mushrooms, but last night I decided to do just a simple, rich herb-Boursin cheese filling.  Yummers!  These so “dressed up” a simple beef pattie dinner.  A side of fresh green beans was the perfect complement.  These would make great party snacks, using smaller mushrooms, of course.  This recipe is certainly a keeper for us as we love Boursin cheese!  And these gems have 30%-55% RDA of 11+ vital vitamins and minerals, so they are very nutritious for your family!  Best of all, they’re suitable for all you folks still on Atkins Induction!

INGREDIENTS:

6 large button mushrooms

2 T. olive oil + 2 T. unsalted butter

¼ c. chopped parsley

1 large green onion, chopped fine

1/8 tsp. each black and cayenne pepper

4 T. Boursin or Alouette “Garlic & Herb” soft cheese

1 slice low-carb bread or roll (I used this focaccia), crumbled

DIRECTIONS:  Preheat oven to 350º.  Wipe clean and stem the mushrooms.  I saved the stems for some other use.  You can, of course, chop them up, saute and add to the filling mixture, but in doing so, you may not get all the filling into the mushroom cavities when stuffing.

Melt the butter with the olive oil in a small skillet over medium heat.  With a brush, coat the outsides and insides of the mushrooms and set on baking pan.  To the remaining oil in the skillet, add the parsley, green onion, black and cayenne pepper.  Saute for a couple minutes.  Turn off heat and stir in the cheese to melt and blend.  Fold the bread crumbles into the mixture last and blend well.  Using a spoon, fill each mushroom cavity with 1/6 the filling, forcing it down well in the hole and allowing it to mound slightly.  If you have leftover filling, grab a 7th mushroom and fill it!  That will lower the numbers below a bit.  Pop pan into 350º oven and back around 25 minutes until mushrooms appear done and topping is slightly brown on top as shown above.  Serve at once.

NUTRITIONAL INFO:  Makes 6 stuffed mushrooms, each one contains:

128 cals, 12.4g fat, 2.2g carbs, 0.7g fiber, 1.5g NET CARBS, 3g protein, 78 mg sodium

 

Creamy Broccoli and Mushrooms

Creamy Broccoli and Mushsrooms

This dish is a variation on a broccoli dip a friend of many years often served at parties.  I didn’t chop my broccoli as fine as she did, and there was no cheese in her dip.  Mine instead is made with a delicious low-carb soup.  The flavor was so memorable I decided to try and reproduce it as a vegetable side dish today.  It came out delicious!  Just as good as her dip, maybe even better with my addition of cheese!  This recipe is suitable for all phases of Atkins, Keto diets but not acceptable for Primal or Paleo.

VARIATIONS:  Add 1 c. cooked leftover chicken or 1 cup cooked shrimp for a complete meal.  You can also substitute fresh coked green beans for the broccoli.

INGREDIENTS:

½ bunch broccoli, stems and flowerettes cut into medium chunks (about 3 cups)

1 oz. onion, chopped

6 large mushrooms, sliced (or a 4-oz can sliced mushrooms, drained)

1 T. olive oil

½ recipe Jennifer Eloff’s homemade Condensed Cream of Mushroom Soup

½ c. shredded Monterrey Jack Cheese

¼ c. heavy cream

Dash black pepper

DIRECTIONS:  Preheat oven to 350º.  Lightly grease a medium casserole or vegetable dish and set aside. Make a recipe of the mushroom soup.  You will only use half of it for this recipe.  The remaining soup should be reserved for some other use.  It will keep a week in the refrigerator.  Chop and steam the broccoli over water or in your microwave just until tender crisp.  Heat the olive oil in a medium skillet and brown the onion and mushrooms until nearly tender.   Turn off heat.    Toss the broccoli into the skillet and toss lightly.  Stir the cream into the soup mixture and blend well.   Spoon it over the broccoli-mushroom mixture, add the cheese and stir gently with a spoon to mix. Sprinkle with black pepper and bake at 350º for 30 minutes or until hot and bubbly.  ENJOY!

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

215.5 calories, 18.35 g  fat, 7 g  carbs, 2.22 g  fiber, 4.78 g  NET CARBS, 6.45 g  protein, 348 mg sodium

Asparagus with Bacon and Onion

Click to enlarge

I’ve always steamed or roasted my fresh asparagus, but sometimes I just saute it.  It is marvelous done this way!  By adding the smoky taste of bacon and the sweet edge of caramelized onion it takes an already delicious vegetable to a whole new flavor level.  Each ingredient enhances the other!  This side dish is suitable for all phases of Atkins and Paleo-Primal diners as well.

INGREDIENTS:

1 bunch of fresh asparagus (mine had 20 stalks in it)

2 oz. yellow onion, sliced

4 slices low-sodium bacon, sliced

Dash each salt and black pepper

DIRECTIONS:  Break the bottom ½” or so off the asparagus stems off. Cut in 2″ long pieces, separating out the tips for shorter cooking time. Brown the bacon in a non-stick skillet.  Remove and drain bacon bits on paper toweling. Add the onion and saute in the bacon grease until it begins to brown and caramelize.  Add the 2″ stem pieces (holding out the tip pieces for now).  Saute for 2-3 minutes or until stems are tender crisp.  Add the tip pieces and saute just until the tips are tender crisp as well.  Pour all into a serving dish and top with the browned bacon.  You can add the bacon to the skillet and toss before plating if you prefer.  I served this alongside some tender oven-roasted grass-fed beef brisket and a lovely tomato-olive salad.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

101 cals, 7.1g fat, 4.98g carbs, 2.22g fiber, 2.76g NET CARBS, 4.8g protein, 133 mg sodium

Broccoli with Caramelized Onion Sauce

Broccoliwithcreamsauce

If you’re tired of the same old steamed broccoli, the usual cheese sauce and the not so unusual broccoli casseroles, give this recipe a whirl.  It’s easy and ready in minutes.  The sweetness of the caramelized onions in this sauce really smooths out the oft-perceived bitter taste of broccoli in an amazing way!  This dish is Atkins Induction-friendly and suitable for other Keto diets as well.  Primal-Paleo followers will want to sub in coconut milk for the cream and of course ghee for the butter.

INGREDIENTS:  

9 oz. broccoli, cut up into large pieces or small spears

2 T. butter, unsalted

2 oz. yellow onion, sliced thin

½ clove garlic, minced

½ c. heavy cream

½ c. water

Dash pepper

1 T. grated Parmesan cheese

DIRECTIONS:  Cook broccoli stems until completely done and drain well a few minutes.  Lay broccoli stems  decoratively on your serving dish.  In non-stick skillet over med-high heat, saute onion and garlic in butter until the onion begins to brown and caramelize.    Lower heat and add cream and Parmesan.  Add pepper and taste.  Add pinch of salt if needed.  Simmer a few minutes and it will slightly thicken.  Add water.  Simmer a few more minutes.  Should be the right thickness when done.  If the water made it too thin, add a bit of your favorite thickener.  Dip or pour over broccoli and serve.

NUTRITIONAL INFO:  Makes 3 servings each containing:

164 calories, 13.1 g  fat, 9.4 g  carbs, 2.57 g fiber, 6.83 g  NET CARBS, 4.5 g  protein, 73 mg sodium

Creamed Parmesan Brussels Sprouts

We low carbers love our creamed spinach.  But did you ever think about creaming Brussels Sprouts?  Well I did last night and gave it a try!  So glad I did, too, as it took this vegetable to a totally different realm.  My husband said “Be SURE to put this one on your blog!”  It was not only the rich creaminess, but the bit of Parmesan, bacon and onion that took this one over the top!  This recipe is suitable for all phases of Atkins, Keto diets and Primal blueprint.  The dairy makes it unsuitable for Paleo.

INGREDIENTS:

3 thick slices bacon, chopped coarse

4 oz. red onion (or yellow), chopped coarsely

1 lb. fresh Brussels sprouts (or frozen could be used)

2 oz. cream cheese

½ c. heavy cream

2 T. Parmesan grated cheese

DIRECTIONS:  Preheat oven to 350º.  Cut stems off sprouts and slice each into ½” slices.  Place in ceramic dish with 1/2″ water and microwave 1 minute, stir and then 1 min. longer.  Remove from microwave (all water will be evaporated, or drain off any left).  Set aside.  In a skillet over high heat fry bacon until browning.  Add onion and saute until tender.  Lower heat and add cream cheese to melt and blend in evenly.  Add cream.  Now toss in sprouts and toss gently.  Grease the baking dish you used before.  Pour the sprout mixture into the dish.  Sprinkle with the Parmesan cheese.  Pop the dish into a 350º oven and bake 15 minutes to allow flavors to blend.  Serve at once.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

154 cals, 11.8g fat, 8.85g carbs, 3.06g fiber, 5.79g NET CARBS, 7.3g protein, 121 mg sodium

 

Boursin Bacon Brussels Sprouts

I’ve finally found a way to prepare Brussels sprouts that I really liked tonight.  I think the key was to cook them in the microwave instead of steaming or boiling them.  They came out so mild…….not bitter, or chemical tasting at all!  And the Boursin soft cheese gave them a nice flavor layer to complement the bacon topper.  In my grocery store, the Boursin is usually near the deli with the other specialty cheeses.  You’re talkin’ to a Brussels sprouts hater here, so all you sprouts haters be sure to try these sometime.  You’ll be amazed how much milder they are than steamed or boiled sprouts.  And the green color is preserved cooking them in the microwave!

INGREDIENTS:

10 fresh Brussels sprouts (cut larger ones in half)

3-4 T. water

Dash each salt and black pepper

2 T. Boursin “Garlic Herb and Chive” soft cheese (more if you like)

3 thick slices bacon, chopped 1″ and browned

DIRECTIONS:  Cut tiny bit off sprouts stems.  Cut larger sprouts in half lengthwise.  Place them in a ceramic or glass dish.  Add the water and microwave for 2 minutes, stir and microwave 2 more minutes.  While they are cooking, brown the bacon in a skillet and drain on paper toweling.  Remove sprouts from microwave and stir the Boursin cheese gently into the sprouts to melt.  don’t be too rough here ot the sprouts may fall apart on you.  Top with bacon crisps and serve.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

221 cals, 18.3g fat, 9.05g carbs, 3.6g fiber, 5.45g NET CARBS, 13.2g protein, 321 mg sodium

 

Twice Cooked Cauliflower and Leeks

Next time you’re contemplating making the low-carber’s classic dish, Loaded Baked “Potatoes”, try using leeks sometime instead of the green onion.  WONDERFUL change!

Man, did my husband ever rant about this cauliflower dish tonight.  I have my Twice Baked “Potatoes” that uses green onion, but leeks are much milder!  I used half a large leek and it sliced up to made 2 c. sliced up!  I used more cream cheese than I usually do in my similar dish and decided to use American Deluxe cheese tonight instead of cheddar cheese.  WOW!  What a difference in flavor those changes made.  Who’da thunk?  🙂  Hope you give this one a try!  This recipes is suitable for all phases of Atkins and Keto programs.  Primal followers can enjoy this as written.  Paleo people will need to leave out the cream cheese.  It’ll taste OK, but not quite as rich.  🙂

INGREDIENTS:

½ large head cauliflower (6-7″) cut into flowerets

3 oz. cream cheese, cut into small bits

6 T. total butter, unsalted

Dash salt (omit if using salted butter)

½ leek, sliced thinly

6 slices American Deluxe or Cheddar cheese

DIRECTIONS:   Under running cold water, wash all dirt from between the leaves of the half leek.  Do this carefully, as the dirt hides on both sides of the leaves.  Nothing worse than biting into grit at the table.    Slice the leak thinly.  Melt 2 T. of the butter in a skillet over medium heat and saute leeks just until tender. Turn off heat and set aside.

Cut up the cauliflower into flowerets, place it into a 4-qt. saucepan.  Cover with water and bring to a boil.   Reduce heat and medium boil until soft, or about 15-18 minutes.  Remove from heat, pour all into a colander to drain and with a rubber spatula, mash out any water you can. Preheat oven to 350º.  Pour cauliflower back into the saucepan and drop in the cut up cream cheese.  Stir with you a rubber spatula to allow the cream cheese to melt a bit.  Add 4 of the 6 tablespoons of butter and the salt.  With a hand-held mixer or stick blender (I used the stick for mine), puree all until smooth.   Add the sauteed leek, scraping all the butter you can get into the pot.  Stir well to mix evenly.  With your rubber spatula, scrape the cauli-leek mixture into a lightly buttered baking dish (mine is about 7″x11″).  Top with 6 slices of cheese (you can shred the cheese first if you prefer).  Pop into 350º oven and bake for about 25-30 minutes or until cheese is melted nicely.  This tasty dish was delightful served with butter-seared pork chops and a salad.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

259.3 cals, 23.4g fat, 6.36g carbs, 1.99g fiber, 4.48g NET CARBS, 7.7g protein, 350 mg sodium

Spinach Gratin

I worked up a delicious air fryer pork chop recipe tonight and created what turned out to be a very tasty cheesy spinach side dish to have along with the chops.  Both got a resounding thumbs up from the hubs.  I really liked both dishes, too.  I will be posting the pork recipe shortly, so stay tuned.  This simple to make spinach recipe is suitable for all phases of Atkins and Keto programs.  Primal Blueprint folks can enjoy it but it is not suitable for Paleo with the cheeses.

INGREDIENTS:

4 tsp. bacon grease or butter

1 oz. yellow or red onion, chopped

½ c. drained canned sliced mushrooms (or 3-4 fresh, sliced thin)

16 oz. frozen chopped spinach, cooked in water per package instructions

1 oz. cream cheese

1 c. shredded mozzarella cheese (part skim)

1 Roma tomato, sliced

OPTIONAL:  1-2 T. grated Parmesan cheese to top

DIRECTIONS:  Cook spinach per package instructions and drain well in a sieve, pressing out water with the back of a spoon.  Set aside.  Preheat oven to 350º.   In a skillet, melt the bacon grease over high heat.  Saute chopped onion until tender.  Add mushrooms and saute a couple minutes as well.  Add spinach and cream cheese and stir mixture until cheese is melted.  Reduce heat to medium.  Add mozzarella shreds and stir just until incorporate shreds evenly.  Remove from heat.  Top decoratively with tomato slices and if using, sprinkle with the Parmesan cheese.  Pop into 350º oven and bake for 20 minutes or so to allow flavors to blend and tomatoes to cook nicely.  Remove and serve alongside your favorite meat.

VARIATION:  Use Smoked Gouda cheese instead of mozzarella for a different flavor!

NUTRITIONAL INFO:  Makes 6 servings, each contains:

123.7 cals, 8.8g fat, 4.73g carbs, 2.23g fiber, 2.5g NET CARBS, 7.86g protein, 216 mg sodium

 

Vegetable Mac

This tasty lunch was developed from a few odds and ends in the refrigerator today.  As my husband is away for the day, I only had to make a very small amount of it.  With a bit of leftover pasta, a small piece of yellow squash and red pepper, 1 last leek, this dish was born.  And man, was it ever good!  The spice blend was the crowning touch!  This dish could also be served as a side dish, but I enjoyed it for my complete lunch today.  The little bit of cheese adds to the rich, creaminess of the final dish, without really tasking like a mac and cheese dish, per se.  You might prefer Parmesan sprinkled on top instead of the slice of American cheese.  You could even add a bit of leftover meat for a higher protein content, if you have in the fridge……but I had no leftover meat, so I ate this meatless.  This dish is not suitable for Atkins Induction unless you sub in shiritake noodles or cauliflower for the noodles I used.  As written, this recipe should perhaps be avoided until Pre-Maintenance, or at least until you’re fairly close to your goal weight on whatever Keto plan you follow.

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INGREDIENTS:

2 T. butter, melted

1 T. olive oil

2/3 c. sliced yellow squash

½c. leek, washed well

¼ c. sliced red bell pepper (or roasted red pepper from jar)

1 slice American Cheese (or 1 oz. shredded cheddar)

1½ oz. (about 2/3 cup raw) Fiber Gourmet ‘Rotini’ pasta

¼ tsp. my Seafood Spice Blend

VARIATION:  Add a few bits of leftover chicken, beef or pork for a higher protein count.

DIRECTIONS:  In a small saucepan, boil the noodles until tender.  Drain off water and set aside.  While the noodles boil, quarter about 1/3-1/2 yellow squash and cut it then into thin slices.  Slice off ½c. leek.  Slice red bell pepper (or jarred roasted peppers).

Melt the butter over medium-high heat.  Add olive oil.  Add squash and saute until tender.  Add leeks and red pepper and continue to saute until those are tender.  Add Seafood Spice Blend next.  Stir well.  If adding any bits of meat, now is the time.  Lower heat to low and add the slice of cheese, stirring until it has completely melted and blended into the vegetable mixture.  Finally, stir in cooked pasta, tossing several times to coat all ingredients well.  Dip up onto two plates and ENJOY!  This pairs nicely with a small green salad.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

263 cals, 20.6g fat, 22.6g carbs, 13.3g fiber, 9.3g NET CARBS, 5.85g protein, 180 mg sodium

Twice-Baked Portobello Mushrooms

I’m going to make these again tonight to go with our grilled rib-eye steaks.  We just love these.  So glad I tried this veggie combo so I can feel like I’m eating “high on the hog” as my Dad used to say.  Of course, you can use homemade mashed cauliflower, but the Birdseye was so good, and so convenient, why would you bother?  😉  This side dish is suitable for all stages of Atkins, Keto plans, Paleo and Primal as well.

Our LOW CARBING AMONG FRIENDS cookbooks are calling you. What are you waiting for? Volume 8 and Volume 9 are almost exclusively comprised of my recipes! These volumes are filled with tasty creations from my dear friends Chef George Stella and Jennifer Eloff.   Special set pricing available. Hurry and place your order today to take advantage of current discounts on one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe or two, do stop by and leave a review at Amazon here.

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

Cabbage Trifecta

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

Spinach Parmesan Bake

 

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

Ham & Veggie Terrine

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

3 T. oz. heavy cream, divided

5 T. water, total

1½ c. cooked, cured ham

VARIATION:  Substitute cooked bacon for the ham

CHEESE SAUCE:  5-10 minutes before terrine is done, mix 3 T. of the water, 2 T. of the 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, remaining 1 T. cream and remaining 2 T. 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

Mashed Cauliflower (Foolproof!)

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 levels, 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

1/8-¼ 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

Kale Cabbage Medley

Kale & Cabbage (with peppers)

I love braised kale and braised cabbage, but tonight’s creation with the two together was just amazing!  Combining with my ingredient lineup totally changed the flavor profile of BOTH vegetables.  This just might be a good dish to try on those kale and cabbage haters among you, as neither tasted like themselves.  I can’t say enough about how good this colorful, tasty combo is!  This vegetable side is a little carb-y, but all those carbs are in the incredibly nutritious kale and cabbage, so they’re all GOOD carbs!    This dish is suitable for all phases of Atkins and Keto diets if you can fit the carbs into your daily allowance.  This recipe is also OK for Primal-Paleo diners.

INGREDIENTS:

1 bunch of kale (about 4 cups stemmed and coarsely cut up)

2 c. cabbage, coarsely cut up

2 oz. yellow onion, sliced

3 oz. bell pepper, cut into medium-sized pieces (your color choice)

1/2 tsp. sea salt

Dash black pepper

1 T. Sriracha chili sauce

Water to cover all (I also added 3/4 c. baked ham broth/drippings)

1 T. bacon grease

DIRECTIONS:  Heat the bacon grease over high heat in a large stew pot and saute the onion until caramelized in the fat.  When they just begin to brown, add the stemmed, cut up kale, cabbage and water to cover.  Add bell pepper, salt, pepper and Sriracha sauce.  Bring to a boil and lower heat to medium and simmer for about 30 minutes.  Serve at once.  This broth makes a tasty and nutritious base for soups, so I store mine in containers in my freezer.  🙂

NUTRITIONAL INFO:   Makes 5 servings, each contains:

70 cals, 3.04g  fat, 9.92g carbs, 2.42g fiber, 7.5g NET CARBS, 2.48g protein, 60 mg sodium

 

Twice Cooked Cauliflower and Leeks

Next time you’re contemplating making the low-carber’s classic dish, Loaded Baked “Potatoes”, try using leeks sometime instead of the green onion.  WONDERFUL change!

Man, did my husband ever rant about this cauliflower dish tonight.  I have my Twice Baked “Potatoes” that uses green onion, but leeks are much milder!  I used half a large leek and it sliced up to made 2 c. sliced up!  I used more cream cheese than I usually do in my similar dish and decided to use American Deluxe cheese tonight instead of cheddar cheese.  WOW!  What a difference in flavor those changes made.  Who’da thunk?  🙂  Hope you give this one a try!  This recipes is suitable for all phases of Atkins and Keto programs.  Primal followers can enjoy this as written.  Paleo people will need to leave out the cream cheese.  It’ll taste OK, bu t not quite as rich.  🙂

INGREDIENTS:

½ large head cauliflower (6-7″) cut into flowerets

3 oz. cream cheese, cut into small bits

6 T. total butter, unsalted

Dash salt (omit if using salted butter)

½ leek, sliced thinly

6 slices American Deluxe or Cheddar cheese

DIRECTIONS:   Under running cold water, wash all dirt from between the leaves of the half leek.  Do this carefully, as the dirt hides on both sides of the leaves.  Nothing worse than biting into grit at the table.    Slice the leak thinly.  Melt 2 T. of the butter in a skillet over medium heat and saute leeks just until tender. Turn off heat and set aside.

Cut up the cauliflower into flowerets, place it into a 4-qt. saucepan.  Cover with water and bring to a boil.   Reduce heat and medium boil until soft, or about 15-18 minutes.  Remove from heat, pour all into a colander to drain and with a rubber spatula, mash out any water you can. Preheat oven to 350º.  Pour cauliflower back into the saucepan and drop in the cut up cream cheese.  Stir with you a rubber spatula to allow the cream cheese to melt a bit.  Add 4 of the 6 tablespoons of butter and the salt.  With a hand-held mixer or stick blender (I used the stick for mine), puree all until smooth.   Add the sauteed leek, scraping all the butter you can get into the pot.  Stir well to mix evenly.  With your rubber spatula, scrape the cauli-leek mixture into a lightly buttered baking dish (mine is about 7″x11″).  Top with 6 slices of cheese (you can shred the cheese first if you prefer).  Pop into 350º oven and bake for about 25-30 minutes or until cheese is melted nicely.  This tasty dish was delightful served with butter-seared pork chops and a salad.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

259.3 cals, 23.4g fat, 6.36g carbs, 1.99g fiber, 4.48g NET CARBS, 7.7g protein, 350 mg sodium

Sofrito Zoodles

These healthy “noodles” will be delicious alongside a variety of meats or seafood.   Their flavor profile is most adaptable to what you are serving.  Last night I served them with broiled shrimp.  They will also serve as a foundation for a number of delicious meat stir-fries, Italian meat sauces and creamy seafood dishes.   They are exceedingly quick to make and Induction friendly on Atkins of any Keto program.  This recipe is also acceptable for Primal or Paleo followers.

INGREDIENTS:

2 large zucchini (about 16 ounces)

2 T. unsalted butter

2 T. my Sofrito sauce

2 T. Parmesan cheese (finely grated)

VARIATION:  Use yellow summer squash instead of zucchini (or any combination of the two).  For added color impact, you could add some carrot you have run through the noodler.

DIRECTIONS:   Form the zucchini noodles in your preferred noodling tool.  I used my hand-held Vegetti® for this task as my larger Spirooli® broke irreparably not long ago.  I like the little Vegetti®!  I understand they make an electric Vegetti® now, but I’ve not seen them in the stores yet.  Saw it on the internet.  But the hand held model works just fine.  You will end up with about 3½-4 c. zucchini noodles.  Depending on your tool, you may want to cut them shorter with a knife (I did).    Place on a clean kitchen towel and pat/press to absorb all the water.  Wait a few minutes and press again to dry them well of their water.

Heat a non-stick skillet and melt the butter.  Add the noodles and with a large kitchen fork, stir them gently just until they go limp and translucent.  Add the Sofrito sauce and mix well.  Remove from heat and dip into a serving dish or onto plates.  Sprinkle Parmesan on top either in your serving dish or allow your diners to add it themselves at the table.  Enjoy!

NUTRITIONAL INFO:    Makes 4 servings (about 3/4 c. each after shrinkage).  Each serving contains:

108 cals., 8g fat, 5.95g carbs, 1.9g fiber, 3.05g NET CARBS, 3.1g protein, 60 mg sodium

Cabbage Trifecta

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.

Order any of the team’s cookbooks from Amazon  or here: amongfriends.us/order.php.

INGREDIENTS:

2 c. shredded napa (Chinese) cabbage

2 c. shredded green cabbage

1 c. 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

Zucchini and Leeks

Something so simple can be absolutely delicious!  It’s hard to improve on tasty fresh vegetables in their most basic form.   This side was a perfect example of that.  My husband isn’t wild about either zucchini OR leeks yet he raved about this with our BBQ chicken last night.  Said I could fix that again any old time.  I have to admit it was delicious.  I reheated the leftovers with a Salisbury Steak today for lunch and my impression of this vegetable side just grew more favorable!  🙂  This recipe is suitable for all phases of Atkins and Keto programs as well as Primal and Paleo diets.

Many more simple, tasty low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Volume 9, due out in October, has mostly my recipes once again.

EARLY BIRD SECRET SALE!!  Order here for estimated October delivery:  https://amongfriends.us/Secret-SALE.php

Order any of our books from Amazon  or here: amongfriends.us/order.php. There’s currently a special offer of a bundle of all 8 previous volumes that reduces their individual price to only $13.22!  Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8, I sure would appreciate your taking a moment to stop by this page and leave your personal review:

INGREDIENTS:

2 medium zucchini (about 6″ long), stemmed and sliced (about 2½ c.)

1/4 large leek, washed well between leaves, sliced thinly (about 1 c.)

2 slices thick bacon, chopped coarsely

Dash coarse black pepper

DIRECTIONS:  Brown the bacon in a skillet over high heat.  Add the zucchini and saute, stirring constantly for a few minutes.  Add the leek last and saute all just until the zucchini is tender but still a bit firm. Serve at once.

NUTRITIONAL INFO:   Makes 4 servings each contains:

80 cals, 4.92g fat, 7.7g carbs, 2g fiber, 5.7g NET CARBS, 2.3g protein, 174mg sodium

Smoky Kale-Squash-Ham Casserole

Smoky Kale-Squash-Ham Casserole

I threw this little dish together for lunch today and it was so tasty I thought I’d share it  with my readers.  I just love one-pan dishes.  The cleanup is just as easy as the cooking. 🙂  This recipe is suitable for all phases of Atkins and Keto diets.  Leave the cheese off for Primal-Paleo compliance.

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

INGREDIENTS:

4 tsp. bacon grease

2 oz. yellow onion, sliced

5 oz. yellow squash, cut into medium chunks

5 oz. cured ham, sliced or chopped

3 oz. kale, stemmed and cut coarsely

2 oz. smoked Gouda cheese, shredded

Dash black pepper

VARIATION:  Make without the ham for a lovely vegetable side dish.

INSTRUCTIONS:  If you’ll soak your ham in warm water for 30 minutes, changing water at least once, this will draw out about 50% of the sodium they put in cured ham, without hurting the taste at all.  Remove from water and pat dry with paper towels.  Cut in small pieces.  Heat bacon grease in non-stick skillet. Add onion and saute until the onion begins to caramelize.  Add squash and saute, stirring often, until it is half done (no longer opaque).  Add the pieces of ham and saute 2-3 minutes or until done (squash should be done by now, too).  Add kale and saute 3-4 minutes, just until kale begins to wilt but isn’t overly cooked.  You don’t it want to lose its pretty green color.  The ham will make this dish salty enough, but add a dash of black pepper and stir one last time.  If serving in the skillet, top with the shredded cheese and put lid or foil on top for a couple minutes to allow heat to melt the cheese.  If serving in a pretty ceramic dish, dip up the mixture into baking dish.  Then sprinkle with cheese and pop into microwave on 80% power for about 2 minutes to melt.  Serve at once.  This would be good with a piece of your favorite low-carb bread slathered in butter.

NUTRITIONAL INFO:    Makes 3 servings, each contains:

227 cals., 15g fat, 6.63g carbs, 1.26g fiber, 5.37g NET CARBS, 16g protein, 609 mg sodium

 

Montreal Green Beans

Montreal Green BeeansA quick, simple, delicious way to prepare green beans your family is going to love.  If you have mushroom haters in your midst, just omit and double the amount of beans.  Either way, you will love these nicely seasoned, garlic-y beans.  They were a lovely side with our grilled rib-eye steaks last night.  This recipe is suitable for all phases of Atkins, Keto programs, Primal and Paleo.

INGREDIENTS:

3 T. unsalted butter

2 c. green beans, trimmed and cut into 1½-2″ lengths

4-5 medium mushrooms, sliced

1 large clove garlic, minced

Couple shakes each sea salt and coarse black pepper

¼ tsp. my homemade Montreal Steak Seasoning

DIRECTIONS:  Place beans in saucepan with enough water just to cover.  Bring to boil and then simmer just until tender-crisp.  Drain off water.  Add butter, garlic, salt, pepper to the pan and saute beans over medium-high heat until they are just about done.  Add the Montreal Steak seasoning and mushroom slices to the pan.  Stir-fry just until mushrooms are no longer opaque, stirring occasionally.   Serve at once with grilled steak, pork,  seafood or whatever you like.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

100 cals., 8.8g fat, 5.05g carbs, 2.15g fiber, 2.9g net carbs, 1.85g protein, 83 mg sodium

Pork Loin with Curried Pumpkin

I know they add pumpkin chunks to curries in India and have always wanted to try pumpkin in an Indian dish.  We love Indian food so.  So I got creative tonight for our pork loin.  Took out my last remaining quart ziploc bag of frozen pumpkin made during the holidays this winter and defrosted it in a sieve over a bowl, allowing water to drain off.  I emptied the water numerous times throughout the afternoon and removed about 2½-3 c. total.  If you don’t drain off or squeeze out the water (using a sieve or kitchen towel to wring it), your final pumpkin recipes will be ruined, as it WILL bleed out and make a wet mess of whatever you are making.  Just a fact.

Do not use canned pumpkin to make this recipe as it won’t be very good, I fear.  This tasty dish gets a two thumbs up from both of us!  The hubs said this was one he’d like again!!  I’m really getting pretty good at this Indian food thing!   🙂  I order my Indian spices from Penzey’s on-line.  This recipe is suitable for all phases of Atkins and other Keto diets.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself, is almost exclusively comprised of my recipes with some new creations by Chef George Stella and Jennifer Eloff.  Order your copy (or any of our  cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

1 T. coconut oil

½ tsp. each: cumin seed, nigella seed, ground cinnamon and my Garam Masala

¼ tsp. each:  Asafoetida powder (or 1/2 clove minced garlic), turmeric, curry powder

3 dashes cayenne pepper (only gave it a slight bite)

2 oz. onion, chopped

Few light sprinkles of pure stevia powder (I use KAL brand), or sweetener to taste

½ tsp. maple extract mixed into 2 T. tap water (or 2 T. sugar-free maple syrup)

1/4 tsp. sea salt

3 c. pumpkin flesh, cooked (if frozen, drain in sieve for 1-2 hours over bowl)

1 c. cilantro (coriander leaves) chopped

1 lb.  boneless pork loin cut into 4 small chops

DIRECTIONS:  Either cook your pumpkin fresh or use frozen pumpkin from your freezer.  If using frozen, you will have to drain off the water for a couple hours.  I use a sieve over a bowl for this, but you can defrost and squeeze it out in a clean kitchen towel if you prefer.  Set aside.

Heat the coconut oil over medium-high heat.  Add all the spices and let them cook 1 minute.  Add the onion and saute until they are pretty soft.  Add the drained pumpkin flesh and stir the mixture well to incorporate the spices, onion and pumpkin evenly.  Add in the chopped cilantro and stir again.  Add the butter, stevia, maple flavoring and salt and stir to facilitate melting of the butter and uniform blending.  Lower heat to lowest setting and shift your attention to now browning the pork.  Occasionally, using spoon or spatula, flip or stir the pumpkin mixture several times while you brown the pork.  This will facilitate further flavor melding.

In another skillet lightly coated with oil, brown the pork on both sides until completely done, or about 7-8 minutes on a side.  I dusted mine with black pepper as well.  As I was planning to serve this meal with steamed spinach, I just made a bed of that on the bottom of my serving platter.  The spinach could be served separately as well.  Next spoon the pumpkin mixture onto your serving platter.  Lay the pork loin on top and serve at once.

VARIATION:  Cream the spinach either in the traditional manner or my linked Indian version.  

NUTRITIONAL INFO:  Makes 4 servings, each contains:

294 cals., 16.3g fat, 10.97g carbs, 2.6g fiber, 8.37g NET CARBS, 26.3g protein, 489 mg sodium

 

Oven-Fried Okra

Click to enlarge

This little experiment came out quite good.  I fully expected it would because this spiced coating has been good on every oven-fried vegetable I have tried it on so far.  🙂  It comes out of the oven crisp, but as with all fried okra, it doesn’t stay crisp for long, so bake these right before you plan to sit down and eat.   If you’re looking for the taste of fried okra but want an easier preparation, you might prefer my Okra Fritters (click link to see those).  This dish is Atkins Induction acceptable.

I have done this with fresh, whole okra pods, slitting them several times lengthwise to speed cooking.  The pic below lets you see how those come out: 

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

INGREDIENTS:

2 c. sliced frozen okra, UNdefrosted (8 oz), or whole pods, slit

2 oz. crushed plain pork rinds

4 T. my homemade mayo

½ tsp. my Seafood Spice Blend

DIRECTIONS:  I think these cook best on a non-stick metal baking sheet.  But if you don’t have one,  lightly oil a regular sheet pan, or use parchment to line your pan.  Whatever you do, DO NOT USE A SILICONE SHEET on your pan or these will not brown and crisp up properly.  Preheat oven to 450º.  Crush pork rinds (I use a food processor).  Using a slotted spoon or small sieve, discard any hard bits that didn’t crush finely.  Pour into a medium bowl and add spice blend.  Stir well.  In a shallow dish or pie plate, pour the mayo.  Making sure each piece of okra is separated, dip about ¼ of the okra into the mayo and coat well by turning each piece gently to coat on all sides.  Lift the pieces out one at a time (I like to use my ice-bucket tongs for this)   and drop into the rinds.  Shake the bowl to coat the okra on all sides.  Using tongs, lift each piece of okra onto the baking sheet. Repeat with the next ¼ of the okra, and so on until all is done.  The reason you don’t want to put all the okra in the mayo at one time is it may not get uniform mayo coating, which is essential for the coating to stick to the okra.  Pop into the hot oven for about 15-20 minutes, remove pan and turn each piece.  Pop back into oven for another 10 minutes.  Dip onto serving platter and eat at once or it will lose its crispness.

NUTRITIONAL INFO:  Make 4 servings.  Each 2 oz. serving contains:

195 calories, 15.65 g  fat, 4.35 g  carbs, 1.25 g  fiber, 3.1 g  NET CARBS, 10 g  protein, 268 mg sodium

 

Spicy Onion Rings

 

Click to enlarge
Spicy Onion Rings

I am not so wild about onion rings, but my husband just LOVES them!  These are oven-baked instead of fried, so no greasy mess on the stove.  They came out very tasty, but not consistently as hand-holdable as batter-fried rings.  No surprise there.   But the coating does brown nicely and is very crunchy.  Just so you know, only the smallest diameter rings cut from the ends of the onion can be picked up by hand and eaten from hand.  I place the larger ones onto my plate and use a fork to eat the big ones.  These tasty rings are Induction friendly, 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 the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

8 oz. onion cut into ½” rings

2 oz. plain pork rinds, crushed very fine

3/4 tsp. my Seafood Spice Blend

4 T. my homemade mayo

DIRECTIONS:  Preheat oven to 450º.  You will need a large, preferably non-stick baking sheet to bake these.  Slice onion and separate rings until you have 8 oz.  That’s about 16 medium ½” rings.  Parboil for 1 minute in boiling water and lift out onto paper towels to totally dry. Crush pork rinds very fine in processor, blender or by hand.  Remove any larger, hard bits that are invariably in pork rinds when you crush them.  Mix spice into crushed rinds in a small bowl.  In a shallow dish or pie plate, pour the 4T. mayo.    Slowly dip an onion ring into the mayo, coating the outside and the inside (with your finger if necessary.  Then drop them into the pork rinds and coat well outside and inside.  Lay each onto the baking sheet.     Repeat until all rings have been coated.  Pop into 450º oven for about 25 minutes.  They tend to brown more and faster on the bottom where they touch the pan, so you may want to turn them over at the 15 minute mark.  Not much grease so no draining necessary.  Lift onto serving platter and ENJOY!

NUTRITIONAL INFO:   Makes 4 servings of 2 0z. each.  Each serving contains:

196 cals., 15.6g fat, 5.1g carbs, 0.53g fiber, 4.57g  NET CARBS, 9.5 g  protein, 271 mg sodium

Zucchini “Flower”

This fun creation was so easy!!  You could even let your children help you grow THIS flower!    And it tastes as good as it looks!  It was ready in about 30 minutes (if you cut your zucchini very thin), start to finish, as I keep a recipe of my pesto sauce made up in the fridge at all times.  Life is just so much easier when you keep stuff made ahead.  This recipe is only  Induction friendly if you leave the nuts out of the pesto sauce.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! Chef George Stella and Jennifer Eloff are also including several tasty new delights in Vol.  8! Order yours (or any of our earlier cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, the team would appreciate it if you would please take a moment and drop by the our Amazon page to leave your personal review.  🙂

INGREDIENTS:

9-10 oz. zucchini, sliced VERY thin

3 T. pesto sauce (or commercial pesto sauce)

6 T. grated Parmesan cheese

1/3 plum tomato

Dash each salt and black pepper

¼ tsp. dried, crushed oregano leaf (or 1 tsp. fresh chopped)

1 T. olive oil (a little more if using thicker, commercial pesto sauce)

DIRECTIONS:  Preheat oven to 350º.  Grease a shallow round baking dish or pie plate with a film of olive oil.  First, slice the zucchini very thin (I used a Rival slicer on the thinnest setting).  I had a very long zucchini, so I had to cut mine in half to get slices the right length for my ceramic quiche dish.  After thinly slicing all the zucchini, pull out the prettiest, rounded-end slices for the top layer.  After all, you’re striving for a pretty flower!  🙂  Fan out a single (about 1/3 of the slices), slightly overlapping layer of zucchini in a circular fashion. radiating from the center to make the first or bottom layer of “petals” of your zucchini “flower”.   See the picture for what I’m trying to describe here.  Dot with 1 T. of the pesto thinly over this layer.  Next sprinkle with 2T. of Parmesan, salt, pepper and oregano. Now fan another layer of zucchini slices for your second layer, fanning out the outer ends a bit.  Dot with another 1T. of pesto sauce and follow with a  sprinkle on 2T. of Parmesan, salt, pepper and oregano.  Lay the final layer of “petals” of zucchini prettily in a similar fan fashion.  Sprinkle with the remaining Parmesan, salt, pepper and oregano. Strategically place the tomato slice in the middle for your flower’s centerpiece.  Drizzle the 1T. olive oil all over the final flower petals and pop into 350º oven for about 20-30 minutes or until zucchini is tender at the thickest/tallest center area when you insert a sharp knife point.  Serve at once with your favorite baked or broiled meat or fish entree.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

147.25 calories, 13.45g  fat, 3.05g  carbs, 1.05g  fiber, 2.0g. NET CARBS, 5.1g  protein, 162 mg sodium

Spaghetti Squash Parmesan

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 GO together!  If you don’t overcook the squash and are careful when removing the threads, you can serve this right in the shell for its own “bowl” for festive occasions!   One reader suggests roasting the squash traditionally in the oven for added flavor if you have the time.  This is suitable for all phases of Atkins and Keto diets.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

½ 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

Smoked Gouda & Bacon Green Beans

While at our cabin this weekend I decided to make some tasty green beans with what I had on hand in my pantry.  The nearest grocery is 20 miles away from our ranch.  Took a bit of already cut onion, a few slices of bacon I had thrown in the freezer our last visit down there and a dab of smoked Gouda cheese and tossed in some drained green beans.  I used canned beans as that is what I had on hand, but frozen would be much better and only add 1 carb per serving to the numbers below.  These were delicious with our nicely smoked chicken!  Do try this simple recipe sometime.  You’ll be amazed with the flavor this one packs!

This recipe is suitable for Atkins Induction and any Keto diet in which you can fit these numbers into your daily limits.  Primal Blueprint followers who eat occasional cheese are OK eating this but it would not be suitable for pure Paleo diners due to the cheese, which makes the dish and omitting just isn’t an option.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff, Chef George Stella and myself.  Volume 8 is almost exclusively devoted to my personal recipes but George Stella and Jennifer are also presenting several tasty new delights in this latest Volume 8 as well!  You’ll LOVE these delicious recipes!  Order Volume 8 or ANY of our earlier cookbooks from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on your order.  Remember, they make GREAT birthday or holiday gifts!

INGREDIENTS:

2½ c. cooked green beans (I used no-salt, canned, half-drained of liquid)

4 slices bacon

2 oz. onion

2 oz. Smoked Gouda cheese, shredded (or more if you can afford higher carbs)

1/8 tsp. coarse black pepper

DIRECTIONS:  Chop bacon coarsely and brown over medium-high heat.  At end of cooking add in the onion to caramelize it to a slightly brown, sweet stage.  Add the beans and toss.  Lower heat to low and simmer a couple minutes to allow flavors to blend.  Turn off fire and sprinkle cheese on top.  Place lid on top and allow cheese to melt.  Remove lid, stir lightly and serve at once with your favorite meat side.  My photo shows it with butter-basted BBQ grilled chicken.   Mmmm.

NUTRITIONAL INFO:  Makes 5 servings, each contains:

106 calories, 7.9 g fat, 4.4 g carbs, 1.4 g fiber, 3.0 g NET CARBS, 5.3 g protein, 239 mg sodium

Bacon “Risotto”

This delicious low-carb version of risotto was ready for our lunch in about 30 minutes flat.  Really nice flavor and I could not taste “cauliflower” in this AT ALL.  Next time I think I’ll try it with crumbled Italian sausage, but bacon was all I had to work with today. This recipe is suitable for all phases of Atkins, Keto diets, Primal-Paleo as well.

INGREDIENTS:

1 medium 5-6″ head of cauliflower, leaves & stem removed

3 oz. raw bacon, chopped (3 thick or 4 thin slices)

1 c. green onion, chopped

1 tsp. lemon pepper (I use this one: http://www.vgourmet.com/no-salt-lemon-pepper)

1 oz. cream cheese

3/4 c. shredded Parmesan Cheese

VARIATION:   Substitute yellow or white onion for the green.  Other tasty variations:  use crumbled Italian sausage or regular smoked sausage chopped in lieu of the bacon.

DIRECTIONS:  After removing stem from cauliflower, cut up into uniformly small flowerettes, placing them into a food processor bowl.  Pulse until it is fine like rice.  An alternate method is to grate it with a box grater but that can really get messy.  A blender will work but in small batches.  Set the cauliflower “rice” aside for now.

In a large non-stick wok or skillet, fry the bacon until done over high heat.  Add the green onion and stir fry until the onion wilts.  Lower heat to medium and add lemon pepper and stir.  Now spoon in the riced cauliflower.  Stir fry until cauliflower no longer smells raw (3-4 minutes) stirring often.  If it is browning, your heat is too high.  When it appears to be fully cooked but before it is cooked to mush, dot with the cream cheese and sprinkle the Parmesan evenly over the top of the mixture.  Stir to melt and uniformly blend both cheeses throughout the dish.  Serve at once with your favorite green salad.

NUTRITIONAL INFO:    Makes 5 servings, each contains:

194 calories, 14 g fat, 8.44 g carbs, 3.40 g fiber, 5.04 g NET CARBS, 10.8 g protein, 426 mg sodium

 

Smoked Gouda Brussels Sprouts

Click to enlarge

I created this tasty veggie dish for people like me, quite frankly, who are NOT very fond of this vegetable.  It will make a lovely addition to your holiday table.  I love smoked Gouda cheese and this rendition of this nutritious vegetable even I like!  I just don’t say that very often about Brussels sprouts.  We both thoroughly enjoyed this and make it often now.  This veggie dish is suitable for all phases of Atkins, Keto diets and Primal Blueprint as well.

INGREDIENTS:

14 oz. frozen Brussels sprouts (cut in halves)

4 slices coarsely chopped bacon

2 oz. yellow onion, chopped

4 oz. smoked Gouda cheese, shredded/grated

VARIATION:  Omit the bacon for the cheese flavor to be more dominant.

DIRECTIONS:  Boil Brussels sprouts for 3 minutes.  Cut them in halves or smaller if you prefer.  In skillet, brown bacon.  Add chopped onion and saute together until onion caramelized.  Toss in the Brussels sprouts and stir, cooking for just a few minutes.  Transfer to baking dish if you prefer.  Top with grated cheese and bake at 350º for 15-20 minutes.

NUTRITIONAL INFO:   Serves 4, each serving contains:

322 calories,  13.2 g  fat, 9.68 g  carbs. 3.9 g  fiber, 5.78 NET CARBS, 25.38 g  protein, 508 mg sodium

Mashed Cauliflower (Foolproof!)

mashed-cauliflowerI used to have trouble getting my mashed cauliflower “thick” enough to suit me.  Not anymore!  Since I often make these for either Thanksgiving or Christmas dinner, I thought they would make a nice post with Thanksgiving around the corner.  I only recently discovered a way to really firm up this ever-popular dish with low-carbers.  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 if you do not know this factoid.  I purchase mine at Netrition.com.  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.

This recipe is suitable for all phases of Atkins and Keto diets.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

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 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

Cheesy Cabbage and Brussels Sprouts

I’m not a big fan of Brussels Sprouts, although my hubs is.  I just find them to have a bitter, chemical taste.  I can eat kale, broccoli and other strong veggies, but just not sprouts.  It’s about the only green veggie I don’t like too much.  Well, I fixed them a new way tonight and we BOTH loved them and agreed we’d be having them again!  I’ve finally found a way I can eat this veggie willingly.  🙂  This dish was indeed yummy!  The cheese and onion, as well as slicing the sprouts up mellows out the strong taste.  This recipe is suitable for all phases of Atkins, Keto diets and Primal eating plans.

Many other delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella of Food Network fame, also brings to the table a wealth of delicious recipes added to the collection!  You’ll LOVE these recipes!  Order your copy today from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS: 

1 c. green cabbage, sliced or chopped

8-9 cooked Brussels sprouts, sliced thin lengthwise

1/8 tsp. onion powder

1 T. butter

Dash each sea salt and coarse black pepper

3/4 c. shredded Cheddar cheese (or cheese of choice)

VARIATION:  Add 1 T. cream cheese to sauteing veggies until it is melted

DIRECTIONS:  Preheat oven to 350º.  Melt the butter in a skillet over medium heat.  Add cabbage and stir-fry until it gets half limp.  Add sliced, cooked sprouts and onion powder.  Stir fry just 1-2 minutes longer.  Remove from heat and transfer to a baking dish.  Top with cheese and pop into 350º oven for about 15-20 minutes, or until cheese melts.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

123.5 calories, 9 g fat, 5.82 g carbs, 2 g fiber, 3.82 g NET CARBS, 6 g protein, 280 mg sodium

Creamed Artichokes and Mushrooms

This creamy artichoke side is a marvelous flavor pairing for seared or grilled pork.  If you love artichokes, you’re going to LOVE this recipe.  My husband doesn’t even particularly like artichokes, yet he really enjoyed this dish with our pork this week.  This recipe is suitable for all phases of Atkins and most Keto diets as well.

We made an interesting discovery with the 3 leftover servings of this tasty dish.  I made a batch of zucchini lasagna later in the week and added the leftovers of this dish in the middle of my lasagna in lieu of ricotta cheese (I didn’t have ricotta on hand) and it was scrumptious!  My husband told me after dinner (he dipped up seconds) he was quite apprehensive of the concoction I described I was putting together 2 nights later with these leftovers but was truly AMAZED at how good this was in lasagna. Love when I  surprise him like that with a food he’s not all that fond of.  🙂

Many delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings to the table a wealth of delicious recipes added to the collection!  You’ll LOVE these recipes!  Order your copy today from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS: 

½ recipe of Jennifer Eloff’s low-carb Condensed Cream of Mushroom Soup

3 oz. cream cheese, softened

1 can sliced mushrooms, drained (or 4 large fresh ones, sliced and sauteed)

1   14-oz. can artichoke hearts in brine, drained

Dash each sea salt and coarse black pepper

DIRECTIONS:  Preheat oven to 350º.  Soften the cream cheese on a paper plate, scrape into a medium mixing bowl and whisk.  Add the low-carb mushroom soup and stir well to blend.  Add the mushrooms, artichoke hearts, salt and pepper.  Stir again.  Pour mixture into a buttered medium casserole dish and bake at 350º for about 30 minutes or until bubbly.  Enjoy with grilled or fried pork chops or a nice steak.

NUTRITONAL INFO:   Makes 6 servings, each serving contains:

144 calories, 11.85 g fat, 6.7 g carbs, 2.65 g fiber, 4.05 g NET CARBS, 3.56 g protein, 352 mg sodium

Kale-Leek Bake

I was cooking pork steaks this week and created two new veggie sides that were delicious with the pork.   At the left in the photo is the Kale-Leek Bake.  The Creamed Artichoke dish on the right will be posted on the site next as soon as I can work it up.  This kale dish is not only nutritious, but is packed with flavor.  If you’re not a fan of kale, you could substitute cabbage or spinach, but understand this will result in a totally different dish and flavor.  This recipe is suitable for all phases of Atkins and most Ketogenic diets.

Many delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings to the table a wealth of delicious recipes added to the collection!  You’ll LOVE these recipes!  Order your copy today from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

3 oz. raw bacon, chopped

3 c. curly-leaf kale, stemmed and chopped

1 c. leek, well-washed, chopped

1 c. shredded Monterrey Jack or other mild white cheese

DIRECTIONS:   Preheat oven to 350º.  Chop bacon and partially cook in skillet over medium-high heat.  Add the leeks and stir fry a few minutes.  Add kale and stir/saute until it just goes limp (do not get distracted as kale is bitter when overcooked).  Top with the cheese and pop pan into oven for about 15 minutes to finish cooking and flavor melding.  Enjoy with your favorite pork chops or ham.

NUTRITIONAL INFO:    Makes 6 servings, each contains:

161 calories, 12.3 g fat, 5.66 g carbs, 0.93 g fiber, 4.73 g NET CARBS, 7.3 g protein, 295 mg sodium

Mexican Squash and Tomatoes

This makes a quick and delicious side dish for any roasted, grilled or fried meat entree you like: beef, pork, chicken, even fish.  It is ready in under 10 minutes and will be a hit with your family, I’m certain. This recipe is suitable for all phases of Atkins, Keto diets Primal and Paleo as well.  Calaba or Mexican Squash tastes just like zucchini, but the flesh is slightly yellower and it has less water in it.  I actually prefer it to traditional zuccini for the latter reason, as well as the fact it is consistently cheaper than its darker green cousin.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

10 oz. Mexican Calaba squash, ¼” slice. (two medium 5-6-oz squash)

2 oz. onion, sliced thinly

3 T. olive oil (or your preferred oil)

2 Roma or 3 Campari tomatoes, coarsely chopped or sliced

1/2 tsp. dried oregano leaves (or 1 tsp. fresh)

1 clove garlic, minced

Dash pepper and salt to taste

VARIATION:   Sprinkle on a little fresh grated Parmesan when served. 

DIRECTIONS:  Heat the olive oil in a non-stick skillet or deep wok.   Add the onion and saute until it begins to go limp.  While it sautes, stem and cut the squash lengthwise in half and cut those halves lengthwise again.  Slice the quarters into ¼” slice (click photo to enlarge).  When the onion is softened, add the squash to the skillet.  Saute, stirring constantly until squash is tender but not too soft yet.  Add the tomato slices, oregano, garlic, salt and pepper and saute just until tomato softens.  Squash will likely be plenty tender and done by then.  Serve with your favorite entree.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

114 calories, 10.3 g fat, 5.22 g carbs, 1.52 g fiber, 3.7 g NET CARBS, 1.27 g protein, 92 mg sodium

Mashed Cauliflower (Foolproof!)

mashed-cauliflower

I can’t believe I have been managing this blog since mid-2009 and I have never posted my Mashed Cauliflower recipe!  Since I often make these for either Thanksgiving or Christmas dinner, I thought they would make a nice addition to my Holiday posts this week.  I only recently discovered a way to really firm up this ever-popular dish with low-carbers.  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 if you do not know this factoid.  I purchase mine at Netrition.com.  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.

This recipe is suitable for all phases of Atkins and Keto diets.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon  or our direct order site: amongfriends.us/order.php.

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 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

Broccoli and Mushrooms al Pesto

Broccoli & Mushrooms al PestoI decided to take some of my low-carb glucomannan dumplings and add some pesto sauce recently and was that ever good!  I need to post that gnocchi recipe, too, soon.  We had a few gnocchi leftover so I created this tasty way to serve broccoli tonight.  Simple really and quite tasty with baked chicken.  Just a little caramelized onion, mushrooms and cream and VOILA, a tasty side!  It was so good with chicken, next time I think I’ll saute cut-up bite-size chicken bits and add it right into the dish for a casserole, with some fresh Parmesan cheese grated over it for a binder!   This dish is suitable for all phases of Atkins, Keto diets.  It is not suitable for Primal-Paleo due to dumpling ingredients.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

1/4 recipe my Dumplings made into small gnocchi

1 oz. slivered onion

2 T. butter

4-oz. can sliced mushrooms, undrained

2 T. heavy cream

1/8 tsp. xanthan gum (optional to thicken sauce slightly)

10 broccoli flowerets

1½ T. pesto sauce (or a commercial sauce is OK)

Dash each salt and black pepper

DIRECTIONS:   Make a batch of my dumpling dough in a small bowl, stirring ½ tbsp. pesto sauce right into the batter.  Cook according tot he directions in that recipe (linked above).  You will only need a small part of it for this vegetable dish.  Roll ¼ of the pesto-flavored dough into a ½” “rope.  You can make up the rest of the dough into more gnocchi or larger dumplings for a soup or other meal.  Cut the “rope” into small bites about ½” balls, allowing the cut off pieces to land on a silicone sheet, Silpat® or waxed paper.  These DO swell up and will almost double in size when gently simmered.  When the dumplings are done cooking dip out of the water with a slotted spoon and drain on paper towels until ready to serve.

In a medium ceramic vegetable dish, steam the broccoli in a bit of water until nearly done (about 3-4 minutes on HI in your microwave).  Drain off water.  Stir in the cream, xanthan gum, mushrooms with their liquid (or drain if you prefer), the remaining pesto sauce, salt and pepper and set aside.

Now melt the butter in a small skillet and saute the onion until it begins to brown.  I didn’t brown mine quite enough and will do so next time.  🙂  Remove onions from heat.  Stir the pesto gnocchi into the broccoli-mushroom mixture.  Finally spread the caramelized onions on the top.  You can add fresh grated Parmesan cheese to the top if you like, but I have not included that in my numbers below.  You can serve at once (which I did) or pop into an oven for 15-20 minutes to allow flavors to mellow even more.  ENJOY!

NUTRITIONAL INFO:   Makes 3 servings, each contains:

168 calories, 15.8 g  fat, 5.73 g  carbs, 2.06 g  fiber, 3.67 g  NET CARBS, 3.73 g  protein, 248 mg sodium

Broccoli with Creamed Onion Sauce

Broccoli with Cream Sauce

If you’re tired of the same old steamed broccoli, the usual cheese sauce and the not so unusual broccoli casseroles, give this recipe a whirl.  It’s easy and ready in minutes.  The sauce really smooths out the broccoli flavor.  This is Atkins Induction friendly and suitable for other Keto diets.  Primal-Paleo followers will want to sub in coconut milk for the cream.

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:  

9 oz. broccoli, cut up into large pieces or small spears

2 T. butter or ghee, unsalted

2 oz. yellow onion, sliced thin

½ clove garlic, minced

½ c. heavy cream

½ c. water

Dash pepper

1 T. grated Parmesan cheese

DIRECTIONS:  Cook broccoli stems until completely done and drain well a few minutes.  Lay broccoli stems  decoratively on your serving dish.  In non-stick skillet over med-high heat, saute onion and garlic in butter until the onion begins to brown and caramelize.    Lower heat and add cream and Parmesan.  Add pepper and taste.  Add pinch of salt if needed.  Simmer a few minutes and it will slightly thicken.  Add water.  Simmer a few more minutes.  Should be the right thickness when done.  If the water made it too thin, add a bit of your favorite thickener.  Dip or pour over broccoli and serve.

NUTRITIONAL INFO:  Makes 3 servings each containing:

164 calories, 13.1 g  fat, 9.4 g  carbs, 2.57 g fiber, 6.83 g  NET CARBS, 4.5 g  protein, 73 mg sodium

Kale and Cabbage Medley

Kale & Cabbage (with peppers)

I love braised kale and braised cabbage, but tonight’s creation with the two together was just amazing!  Combining with my ingredient lineup totally changed the flavor profile of BOTH vegetables.  Therefore this might be a good dish to try on those kale and cabbage haters among you, as neither tasted like themselves.  This vegetable side is a little carb-y, but all those carbs are in the incredibly nutritious kale and cabbage, so they’re all GOOD carbs!    This dish is suitable for all phases of Atkins and Keto diets if you can fit the carbs into your daily allowance.  This recipe is also OK for Primal-Paleo diners.

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 bunch of kale (about 4 cups stemmed and coarsely cut up)

2 c. cabbage, coarsely cut up

2 oz. yellow onion, sliced

3 oz. bell pepper, cut into medium-sized pieces (your color choice)

1/2 tsp. sea salt

Dash black pepper

1 T. Sriracha chili sauce

Water to cover all (I also added 3/4 c. baked ham broth/drippings)

1 T. bacon grease

DIRECTIONS:  Melt the bacon grease over high heat in a large stew pot and saute the onion until caramelized.  Add the stemmed, cut up kale, cabbage and water to cover.  Add bell pepper, salt, pepper and Sriracha sauce.  Bring to a boil and lower heat to medium and simmer for about 30 minutes.  Serve at once.  This broth makes a tasty and nutritious base for soups, so I store mine in containers in my freezer.  🙂

NUTRITIONAL INFO:   Makes 5 servings, each contains:

70 calories, 3.04 g  fat, 9.92 g  carbs, 2.42 g  fiber, 7.5 g  NET CARBS, 2.48 g  protein, 60 mg sodium

 

Creamy Broccoli and Mushrooms

Creamy Broccoli and Mushsrooms

This dish is a variation on a broccoli dip a friend of many years often served at parties.  I didn’t chop my broccoli as fine as she did, and there was no cheese in her dip.  Mine instead is made with a delicious low-carb soup.  The flavor was so memorable I decided to try and reproduce it as a vegetable side dish today.  It came out delicious!  Just as good as her dip, maybe even better with my addition of cheese!  This recipe is suitable for all phases of Atkins, Keto diets but not acceptable for Primal or Paleo.

VARIATIONS:  Add 1 c. cooked leftover chicken or 1 cup cooked shrimp for a complete meal.  You can also substitute fresh coked green beans for the broccoli.

INGREDIENTS:

½ bunch broccoli, stems and flowerettes cut into medium chunks (about 3 cups)

1 oz. onion, chopped

6 large mushrooms, sliced (or a 4-oz can sliced mushrooms, drained)

1 T. olive oil

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. shredded Monterrey Jack Cheese

¼ c. heavy cream

Dash black pepper

DIRECTIONS:  Preheat oven to 350º.  Lightly grease a medium casserole or vegetable dish and set aside. Make a recipe of the mushroom soup.  You will only use half of it for this recipe.  The remaining soup should be reserved for some other use.  It will keep a week in the refrigerator.  Chop and steam the broccoli over water or in your microwave just until tender crisp.  Heat the olive oil in a medium skillet and brown the onion and mushrooms until nearly tender.   Turn off heat.    Toss the broccoli into the skillet and toss lightly.  Stir the cream into the soup mixture and blend well.   Spoon it over the broccoli-mushroom mixture, add the cheese and stir gently with a spoon to mix. Sprinkle with black pepper and bake at 350º for 30 minutes or until hot and bubbly.  ENJOY!

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

215.5 calories, 18.35 g  fat, 7 g  carbs, 2.22 g  fiber, 4.78 g  NET CARBS, 6.45 g  protein, 348 mg sodium

Eggplant in Garlic Sauce

Click to enlarge

This is my version of a dish called Eggplant in Garlic Sauce that we used to order regularly at Szechuan East, a Chinese restaurant that was once (and may still be for all I know) at the Galleria on Westheimer in Houston, TX.  It was truly one of the very best Chinese dishes I’ve ever eaten in my life.  All at the same time it is sweet–sour–and spicy.   One night while enjoying dinner in this particular restaurant, we saw Debra Paget (well-known 50’s actress who played Indian princesses in more than one film) enjoying a meal across the room, all alone at her table.  My husband told me her last husband was Asian, and after reading his bio , he was as well-known in his own right.  Having seen many of her films, we were quite excited to see her in person.  She was still very beautiful.  Sorry, I digress.  🙂

Though this dish is admittedly somewhat off-putting visually and texture-wise (pieces are quite slippery when properly cooked and sauced), the flavor is so delightful it continues to be a favorite in Chinese restaurants and on my table at home.  Both my husband and I can get past its down side to appreciate the subtle flavor nuances of this tasty dish.  It is traditionally served cut into the strips as shown in the photo, but if you prefer, you could slice it in rings and cut them into halves for a dish that may not be so visually off-putting.   It is typically served atop rice, but it’s not bad eaten alone or incorporated into a simple shrimp-stir-fry with some meat slices as well.  The dish is outstanding with grilled Asian Marinated meats like this recipe.  If you like eggplant and are not bothered by its sometimes slippery texture, I think you’re really going to like this dish.  🙂

VARIATION:  Add RED bell pepper strips sauteed to the mixture.  Seared, thin pork strips is another nice variation on this theme.

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:

1   1-lb. eggplant, peeled and cut into ¼” strips

4 T. olive oil

½ tsp. HOT sesame oil

½ pkt. Splenda or Stevia   

1 T. rice wine vinegar (no substitions)

1½ T. low sodium soy sauce or coconut aminos

3 small cloves garlic, minced

½ c. chicken broth

1/2-1 tsp. oriental chili paste like Sambal Oelek (or use crushed red pepper flakes)

1/8 tsp. xanthan gum to thicken

1 tsp. sesame seeds (optional and not included in numbers below)

DIRECTIONS:   Peel eggplant and cut into ¼” strips.  Heat olive and hot sesame oil in non-stick skillet or wok.   Add eggplant strips and gently stir fry.  Keep gently tossing them around on the hot pan surface and they WILL eventually get limp and soft.  When they are all starting to look translucent, add all remaining ingredients and simmer 1-2 minutes.  Add a tiny bit of your favorite thickening agent and stir well until slightly thickened.  Serve at once.

NUTRITIONAL INFO:  Makes 3 servings, each containing:

214.7 calories, 19.8 g  fat, 9.37 g  carbs, 4.77 g fiber, 4.6 NET CARBS, 2.23 g. protein, 355 mg sodium

Roasted Shawarma Vegetables

RoastedShawarmaVegetables

If you’re a Middle Eastern food fan, this is a must try!  This dish is incredibly easy to make and is exceptionally good with charcoal-grilled meats.  Shown above with a rib-eye steak.  This flavor reminds me so much of the vegetable stew I ate when we lived in Teheran, Iran when I was a small child.  I have even been known to cook the veggies in a grilling basket right on the grill with the meat!  It’s even BETTER that way!   This dish always elicits a thumbs up from diners and definitely sits proudly amongst my very best-tasting veggie recipes.  You can certainly use other spice blends here, but the Shawarma blend is what makes this recipe truly unique!  This is an Atkins Induction friendly recipe.  If you have leftovers, I often cut up any leftover grilled meats and toss it right in the vegetables for lunch the next day.  You will find that this is one of those dishes that just tastes better every time you reheat it, assuming there ARE any leftovers! 😉

Many more delightful low-carb recipes can be at your fingertips with Jennifer Eloff’s latest cookbooks Low Carbing Among Friends.  She has brought together some of the most talented low-carb cooks on the internet to share their amazing talent with you.  You’ll definitely want to add them to your recipe collection.  You can order the 5-volume set or individual volumes at Amazon.com or here: http://amongfriends.us/order.php

INGREDIENTS:

1 medium yellow squash cut in 1″ chunks (or zucchini is OK)
1 small eggplant (about 10-12 oz) cut in ½” slices, then cut those in quarters
4 plum tomatoes cut into quarters
1 green, yellow or orange bell pepper, seeded and cut in 1″ chunks
1 red bell pepper seeded and cut in 1″ chunks
1 purple onion cut into ½” wedges, layers separated
12 cloves garlic (entire bulb, cloves peeled but left whole)
2 T. my Shawarma Spice Blend
¼ tsp. each salt & black pepper (opt.)

Splash of  olive oil (about 2 T., or more if you can afford the calories)

DIRECTIONS:  Preheat oven to 425º.  Cut up all veggies and place in large mixing bowl.  Drizzle olive oil over all and stir well to coat all veggies with oil and seasonings.  Toss to try and coat all veggies with oil.  Splash on the extra olive oil if using.  Pour all into glass casserole dish and bake at 425º for about 30-40 minutes, stirring every 15 minutes.

NUTRITIONAL INFO: Serves 6, each serving contains:

91 calories, 5.0 g  fat, 11.45 g  carbs, 3.48 g  fiber, 7.97 NET CARBS, 2.22 g  protein, 105  mg. sodium

Broccoli Croquettes

broccoli-croquettes

My mother used to make these when I was growing up, but the original recipe had mashed potatoes in it.  I suppose you could sub mashed cauliflower or turnip, but I don’t think that’s necessary really. Mom also coated hers in lots of bread crumbs and deep fried them like one does Chicken Kiev.  A lot of trouble done that way in my opinion, and they are inclined to fall apart cooked in deep grease.  Now, when I do these, I put the breadcrumbs and shallow fry in a skillet.  Be sure you are using a low-carb bread that is suitable for the phase of Atkins you are in.  This method is just as good in my opinion and much, much easier.  Induction friendly recipe if you use an Induction bread.

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:

6 oz. frozen chopped broccoli, cooked according to package and drained

2 oz. finely chopped onion

2 T. olive oil

Dash each salt and pepper

2 beaten eggs

¼ slice low carb bread or ½ low-carb biscuit

DIRECTIONS: Cook broccoli in water per package directions until just tender.  Drain and pour into bowl.  Saute onion in non-stick skillet and 1 T. of the oil.  When tender, add onion to broccoli in the bowl.  Stir in all remaining ingredients and mix well.  Heat remaining tablespoon of oil in skillet.  Spoon broccoli into hand and attempt to form croquette (will be loose).    Gently set each of the 6 croquettes onto hot skillet and press slightly with spatula to a size of about 1/2″ thick x 2.5″ diameter.  Do not disturb patties as they brown.  When first side is set/browned, gently flip over with spatula and brown on second side.  Serve at once.

NUTRITIONAL INFO: Makes 7 croquettes, each containing:

86.17 calories, 7.0 g  fat, 2.6 g  carbs,  1.37 g  fiber, 1.23 NET CARBS, 4.23 g  protein, 69 mg sodium

Eggplant Parmigiana Slices

Eggplant Crust Pepperoni Pizza

This Eggplant Parmigiana like dish if fun to serve in individual slices.  I LOVE how the eggplant crust came together.  Just as crunchy as classically prepared Parmigiana.  Couldn’t even taste the pepperoni though.  Won’t bother or will put more next time.  What I do know is this was extremely filling and truly DELICIOUS!  I’m going to make Eggplant Parmigiana (this minus the pepperoni) more often from now on.  Pork rinds are just wonderful as a stand-in for breadcrumbs in Italian cooking.  If you keep some of the Lucini sauce in your freezer, it can be defrosted quickly int he microwave for such recipes.  Makes prep time a cinch!  This recipe is suitable for all phases of Atkins, Keto diets and Primal Blueprint.

More delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

VARIATION:  Increase recipe, omit the pepperoni and make a full casserole pan full of these slices for classic Eggplant Parmigiana.  🙂

INGREDIENTS:

2   slices eggplant, unpeeled, about 3/8″ thick

1½ T. homemade mayonnaise

1½ oz. pork rinds (2 handfuls) crushed

Dash your favorite seasoning blend

Dash Italian spice blend (or oregano)

1½ oz. shredded mozzarella (about 5 Tbsp.)

4 T. spaghetti sauce (I use Lucini brand I buy at Walmart)

½ oz. green bell pepper, sliced extremely thin

5 slices pepperoni, chopped a bit

2 T. Parmesan, grated

DIRECTIONS:   Preheat oven to 450º.  Line baking sheet with parchment.

Slice off eggplant slices and brush both sides with mayo.  Crush pork rinds and stir in spices. Sprinkle them onto both surfaces with pork rind crumbs, coating well.  Place slices onto parchment lined pan and bake at 450º for about 15 minutes.  No need to turn during baking.  Remove from oven and lower to 350º.

Sprinkle each slice with 2 T. mozzarella cheese.  Dot each with 2 T. sauce.  Place bits of green pepper next.  Evenly space the pepperoni bits.  Sprinkle each with Parmesan cheese and the remaining 1T. mozzarella.  Bake at 350º for 5-10 minutes to melt the cheese.  Serve and ENJOY!

NUTRITIONAL INFO:   Makes 2 slices, each contains:

310 calories, 23.1 g fat, 7.0 g carbs, 3.1 g fiber, 3.9 g NET CARBS, 18.9 g protein, 700 mg sodium

Baked Italian Eggplant Stacks

Click to enlarge
Baked Italian Eggplant Stacks

This tasty dish is incredibly easy to make!  It’s just a matter of layering the ingredients in a pan.  The really hard part is being patient while it bakes, because it smells so darn good while it’s cooking!  It takes some time for the eggplant to get tender, but it is well worth the wait.  It went very nicely with a seared pork chop and small Italian salad.  This dish is Atkins Induction friendly and Paleo-Primal friendly as well if you eat the occasional cheese.  Of course, you can add browned ground beef to this dish for a complete meal.

This recipe appears in Vol. 5 of Jennifer Eloff’s Low Carbing Among Friends cookbooks.  Be sure you add this series to your cookbook collection as it contains some of the tastiest recipes from George Stella and other very talented low-carb cooks. You can order your set (or purchase them individually) from Amazon or here:  http://amongfriends.us/.

INGREDIENTS:

1 T. olive oil

16 oz. eggplant, sliced 3/16″ thick or less

3 large Roma tomatoes, sliced thin

1 c. grated mozzarella cheese

1/3 c. shredded Parmesan cheese

4 oz. ricotta cheese

1 tsp. oregano (or Italian Seasoning blend of your choice)

½ c. low-carb sugar-free spaghetti sauce (I use homemade, Belo vita or Lucini Italia Tomato Basil)

DIRECTIONS:  Preheat oven to 350º.  Grease well a ceramic quiche or pie plate with the olive oil.  Slice eggplant and tomatoes.  I found I had enough eggplant and tomatoes for 3 layers in my pan.  Begin with a layer of eggplant on the bottom of the quiche dish.  Top with a layer of tomato slices.  Next sprinkle with 1/3 of the oregano/Italian seasoning.  Next sprinkle 1/3 of the Mozzarella and 1/3 of the Parmesan evenly on top.  Dot surface with 1/3 of the ricotta.  Repeat the layers two more times.  Spoon the spaghetti sauce evenly over the top, spreading it with the back of your spoon.  Pop into preheated 350º oven for about 1 hour 15 minutes.  Check at 1 hour with a fork.  The tomatoes and eggplant will produce a great deal of moisture during the first half of cooking (this is to be expected), but all of it will evaporate by the time the eggplant is tender.  If the fork goes into the eggplant easily, the dish is done.  If not, cook it another 15-20 minutes.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

157.2 calories, 10.2 g  fat, 7.65 g  carbs,  2.78 g  fiber, 4.87 g  NET CARBS, 9.8 g  protein, 274 mg sodium