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London Broil

Shown with Garlic Herb Butter.

When you want to tenderize a tougher cut of meat, like flank steak or London Broil, you have to marinate it to loosen up those meat fibers a bit.  This is one of my favorite steak marinades to use on London Broil.  If you can’t get flank or London Broil, use a piece of lean chuck roast. The flavor on the outer crust of meat is just divine.  The longer you marinate the meat, the more tender the meat will get.  Marinating all day long is preferred, but a minimum of 4-5 hours is a must lest you end up with a very tough, difficult to chew experience.  This recipe is suitable for all phases of Atkins provided those still on Atkins Induction sub in some beef broth for the red wine.  It’s also delicious with my Garlic Herb Butter.

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 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Order your books from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

½ c. red wine (or beef broth if still on Induction)

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

DIRECTIONS:  Coat the meat with the black pepper and set in a glass or plastic marinating pan.  Add the remaining ingredients, stirring in the tomato paste well until it is evenly distributed in the liquid.  Using a basting brush, drizzle the marinade over the meat and place marinating pan in the refrigerator.  Marinate for at least 4 hours to all day long, drizzling over the meat carefully hourly.  Turn the meat once or twice while marinating.

When ready to cook, prepare a hot charcoal fire.  Lift meat out of marinating pan and discard the marinade.  Place meat directly over the hot coals and grill for about 8-10 minutes on a side or until it reaches your desired stage (around 8 minutes per side for medium rare; around 10 for medium as shown).  These two cuts of meat are really too tough to cook them well done.  Just being honest.  Serve with a nice salad or your favorite green side dish.  This is delicious with compound butter, if you have a favorite recipe.  Here’s the one I used tonight:  Garlic Herb Butter.

NUTRITIONAL INFO:  As the marinade is discarded, a firm count per serving is difficult to arrive at.  No more than 1 T. is consumed on the meat surfaces, if THAT much.  1 T. marinade contains around 1.27 net carbs, so that is what is added to the serving below.

NUTRITIONAL INFO:  Serves 6-7 people nicely (maybe 8), so each serving of meat with 1 T. marinade contains around:

297 calories, 12g fat, 1.3 carbs, 0 fiber, 1.3 NET CARBS, 44 g protein, 101 mg sodium

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Montreal BBQ Sauce (shown on grilled pork ribs)

This is a wonderful BBQ sauce for grilled pork and I’m having my husband grill 1/2 pork loin for dinner tonight.  So I thought I’d re-share this tasty sauce and marinade.  It is equally good on fish, chicken and shrimp.  I use this buttery BBQ sauce regularly on grilled pork, but also for inside baked chicken!  It is simply delicious!  And so simple to make!  It is certainly Atkins Induction friendly.  You can also use this as a marinade for grilling or baking fish filets.  Marinate for an hour in a [plastic bag in the refrigerator and then grill the meat or seafood as you do usually.  I always reserve some of the mixture for basting during cooking and a bit for table basting.  The pork ribs in the photo above are shown with Linda Genaw’s Just Like Stuffed Baked Potatoes recipe, a delicious side for any meat!

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.  Many of my recipes appear in these cookbooks, as well as Volumes 8, 9 and 10 being almost exclusively my recipe content.  Order your 10-volume set TODAY to get special discounted pricing! (books are of course, available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I choose not to get paid for my involvement with these cookbooks. I promote the books here because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS: 

2 tsp. “Montreal Steak” seasoning (recipe below)

1 stick butter, UNSALTED since the above spice has salt (but luckily no sugar!) (4 oz.)

1-2 tsp. red wine vinegar

1/8 – ¼ tsp. cayenne pepper

DIRECTIONS:  Melt butter, add Montreal Steak spice, vinegar and cayenne.   Simmer on lowest heat for 2 minutes.  Remove and use as grilling baste.  If marinating meat first in this, set a little aside for a final basting right before serving meat at table.

My Homemade Montreal Steak Seasoning: 

  • 2 tablespoons black pepper
  • 2 tablespoons paprika
  • 1 tablespoon granulated garlic
  • 1 tsp. salt
  • 1 tablespoon granulated onion
  • 1 tablespoon cayenne pepper
  • 1 tablespoon coriander seeds, coarsely ground
  • 1 tablespoon dill seeds

NUTRITIONAL INFO:  Makes around 8 tablespoons sauce.  Should be enough to marinate and baste 10 pieces (1 whole chicken cut up), a full rack of pork ribs, 8-10 fish filets, 4# shrimp or a 5-6 lb. pork roast.  Each tablespoon of this sauce contains:

103 cals, 11.5g fat, 0.26g carbs, 0.1 g fiber, 0.16g NET CARBS, 0.12g protein, 48 mg sodium

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Ranch Buttermilk Dressing

Ranch Buttermilk Dressing

Ranch Dip for Veggie Tray

Ranch Dip for Veggie Trays

I finally came up with a low-carb version of Ranch® Dressing for my husband, who just loves it on salads.  I think my version tastes better than what is sold in the bottle (which I actually don’t like).  No unhealthy ingredients in mine, either.

I’m not too fond of dill, so I tend to reduce it in most recipes.  But my husband LOVES dill and likes more in recipes, thus the range of dill shown in the Ranch® Powder recipe linked below.  I basically used equal amounts of the herbs I selected except the dill and thyme.  A tablespoon of thyme would have been waaaaay too much!   This dressing is super yummy!  Try it and see if you don’t agree it’s even better than the famous bottled stuff!  As you well know, this also makes an excellent dip for raw vegetable party trays.  All you have to do for the dip is increase the sour cream to make it thicker.  You’ll have to recalculate carbs to add in the extra sour cream.  This recipe 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 for several years now to bring you a wealth of delicious recipes you are going to want to try.  Many of my recipes are also in these cookbooks! Order your 10-volume set TODAY! There is special pricing on for a limited time!  You can always purchase volumes individually, too, from Amazon or for the best deals, order here: http://amongfriends.us/order.php

INGREDIENTS:

1 c. homemade mayonnaise

3/4 c. sour cream (add ¼ c. more if using as a veggie dip)

¼ c. buttermilk (only 2 T. if using as a veggie dip)

1 T. my Ranch Dressing Powder Blend

2 tsp. red wine vinegar

1/8 tsp. salt

OPTIONAL:  1/8 tsp. glucomannan powder if you like a thicker dressing

DIRECTIONS:  Measure the first 3 ingredients into a medium bowl.  Whisk well to blend to a smooth mixture.  Add my Ranch Dressing Powder Blend, vinegar and salt and whisk a couple minutes until the herb mixture is thoroughly blended in.  If using the glucomannan thickener, whisk it in last.  Transfer to a saved empty plastic dressing bottle (I always keep and wash them for homemade dressings) if you have one, or a lidded jar.  Close tightly and chill.  Serve on crisp green salads or as a dip for raw veggies.

NUTRITIONAL INFO:   Makes two cups or eight ¼ c. servings, each contains:

251 calories, 26.8 g  fat, 1.81 g carbs, 0.1 g  fiber, 1.71 g  NET CARBS, 1.72 g  protein, 66 mg sodium

 

 

 

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Shown on grilled pork country ribs

Scott’s BBQ in Goldsboro, North Carolina (where I and my mother were born) serves classic N.C.  style shredded pork BBQ.  Classic pulled pork at its best, really.  And of course, it is always served with their signature vinegar-based sauce.  It’s so unlike the tomato-based, sweeter sauces we see here in Texas, where I have lived the last 40 years.  Though their BBQ sauce recipe is proprietary, this is my parents’ take on the sauce.  It’s real close to the real thing!  Of course their artful slow smoking of the pork has much to do with the success of their business.  Try it sometime on pulled pork!   Yummy!  🙂  Sometimes I make a 50:50 mixture of this sauce and my traditional tomato-based Texas style sauce.  That’s quite good as well for chicken and beef!  This sauce is Induction friendly.  This sauce requires no refrigeration.  Keeps forever on the pantry shelf.  🙂

INGREDIENTS:

2  c. cider vinegar

1-2 tsp. crushed red pepper flakes

½ tsp. coarse-ground black pepper

1 tsp. Mexican chili powder

½  tsp. salt

½ tsp. dry mustard powder

DIRECTIONS:

Mix all ingredients and fill a shaker bottle.  Will keep for ages in the fridge!  My parents poked a hole in the metal lid with an ice pic before placing on the bottle.  They would shake in onto their finely chopped smoked pork right at the table, in addition to what they basted on the meat during the smoking process.

NUTRITIONAL INFO: Makes about 2 cups, or 8 servings, each ¼ c. serving contains:

18 cals, 0.29g fat, 1.34g carbs, 0.34g fiber, 1 g NET CARBS, 0.21g protein, 152 mg. sodium

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Momma's Baked Chicken

This was the baked chicken I was raised on.  Throughout my childhood, I disliked intensely the taste of vinegar.  Wouldn’t eat pickles, wouldn’t eat pickled vegetables, wouldn’t eat salads or even condiments that contained vinegar.  But man, when my mom made this baked chicken, I just could not believe I watched her douse it with such an “evil” ingredient  and LIKED IT!!!  The natural red grape sugar in the red wine vinegar caramelizes under high heat and gives the chicken skin such a sweet, tangy taste.  The pan juices make a lovely gravy/baste for the drier breast meat.   Fortunately, my taste has changed over the years and I will now consume vinegar without hesitation, provided the food isn’t drowning in vinegar.  🙂

This recipe can be used on a split/butterflied/spatchcocked chicken as pictured, or you and cut the chicken up into pieces.  This method is delicious on Rock Cornish Hens, too.  It is also excellent for BBQ’ing of the chicken, and even for BBQ pork.  This recipe is perfectly suited to all phases of Atkins, Keto diets, Primal and Paleo as well.

Many more delicious 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 you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site with special discount pricing right now: http://amongfriends.us/order.php.

SAUCE INGREDIENTS:

6 T.  melted butter

3 T. red wine vinegar

1/4 tsp. salt (omit if using salted butter)

1/4 tsp. coarse black pepper

THAT’S IT!!

DIRECTIONS:  Preheat oven to 400º.  Place butter in baking pan (I use a metal pan) as the oven is heating up.  Remove pan and add red wine vinegar to the butter, as well as the salt and pepper.  Prepare the chicken.  You can either split the chicken up the back with kitchen shears and spread it out as shown above, or cut the bird up into quarters or single pieces.  Using a brush, baste the pieces of chicken all over.  Sprinkle lightly with the salt and pepper and pop into hot oven for about an hour (less time for smaller birds, a little more for the butterflied bird shown) or until golden brown and reaches internal temp of 170º at the joint where the thigh meets the torso and in the thickest part of the breast.  I like to baste the chicken once or twice during cooking for the tastiest result on the skin.  I’m a skin fan, so that’s real important to me.  My husband just rips it off and hands it to me.  That works out just great, huh?  🙂 Remove from oven and serve at once with your favorite sides.  Be sure to put a spoon or brush into the pan for diners to baste their meat with the buttery juices if they wish (or pour the juices into a gravy boat).

NUTRITIONAL INFO:  These numbers are for the baste/sauce only.  You will have to add in the values for whatever pieces of chicken you eat.  Makes enough for 10 pieces of chicken (1 whole l cut-up chicken).  Each portion of the sauce, assuming you even eat that much of the sauce, has:

62 calories, 6.9 g fat, 0.02 g carbs,  0.00 g fiber, .02 g NET CARBS, 0.13 g protein (add in your piece of chicken)

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Chipotle Chile Sauce

This versatile sauce has a simply AMAZING flavor!   It’s a wonderful compliment to baked and broiled chicken, pork, seafood as well as being a delicious green salad dressing.  It’s marvelous on grilled fish tacos if you make those.  It makes a lovely dip for raw vegetables on a party tray.  It’s a wonderful dip for low-carb “Potato Chips” (from sliced, fried jicama or turnips).  Or you can smear a bit on your next grilled burgers or steak.  It’s great on turkey and chicken sandwiches.  It’s even very tasty dabbed onto scrambled eggs!  Shall I go on?   Needless to say, I think I’m addicted to this stuff.  LOL.   It is suitable for all phases of Atkins, Keto diets and Primal Blueprint followers.  It is not suitable for Paleo with the sour cream in it, but you could use all homemade mayo and it would then be suitable.  🙂

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Special sale going on right now on the complete 10-volume set ($9.99 per volume)!  Order your set or individual volumes from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

½ c. homemade mayonnaise

½ c. sour cream

½ tsp. chili powder

½ tsp. my Smoky Chipotle Spice Blend

1 small chipotle chile pepper (in adobo sauce in the can), rinsed, seeded and mashed (about 1″ long)

Dash salt

DIRECTIONS:   Mix all the ingredients in a bowl and serve at once.  Keeps well in the refrigerator and can be stored for a week or a little longer.

NUTRITIONAL INFO:    Makes 1 c. total for 4 servings.  Each ¼ c. serving contains:

263 cals, 28.2g fat, 1.97g carbs, 0.37g fiber, 1.6g NET CARBS, 1.7g protein, 272 mg sodium

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0031

Yum!!!!!

It’s what’s for dinner tonight!  This simple baked chicken recipe delicious and a wonderful choice when you don’t feel much like cooking. Those are the nights I tend to bake chicken as simply as possible.  The seasoning flavor profile is subtle here and once you try it, you’ll be baking this bird again.  I usually serve this tasty dish with an avocado/green salad and ½ roasted sweet potato.  This recipe is suitable for all phases of Atkins, Keto diets and also for Paleo-Primal diners.  Clarify the butter if you follow a Paleo diet.

INGREDIENTS:

1 whole chicken, butterflied

4 T. unsalted butter, melted

½ tsp. guajillo chile powder (or 1 seeded, ground whole dried guajillo chile)

¼ tsp. smoky chipotle powder (or 1 rinsed, seeded & mashed/minced canned chipotle in adobo sauce)

¼ tsp. garlic powder

¼ tsp. onion powder

Dash of salt

DIRECTIONS:  Preheat oven to 450º.  Cut up the back of the chicken (butterfly or spatchcock).  Melt the butter in your baking pan (I prefer metal pans for roasting meats) and brush over all chicken surfaces.  Mix the spices in a small saucer or paper plate and sprinkle over the chicken.  Sprinkle with a dash of salt to facilitate browning.  Pop pan in the oven and in 15 minutes, take it out.  Using a brush, baste the chicken with the melted butter.  Return to the oven and bake at 450º for around 20 minutes.  Remove and lower heat to 350º.  Baste again with buttery pan juices and return to hot oven.  Bake an additional 30 minutes or until a meat thermometer stuck into the leg/thigh joint and breast reads internal temp of 170º.  Baste one last time with pan juices and serve with a nice guacamole or green salad and/or your favorite, low-carb vegetable(s).

NUTRITIONAL INFO:  I will provide the nutritional info for 1/10th of the basting marinade as I get 10 pieces of chicken from a whole bird.  Bear in mind the pan juices are not all consumed, but there is no other way to break this down as it is dependent upon how much of those you actually eat.  You will need to add in the info for the specific piece(s) of chicken eaten.

Will coat 8-10 pieces of chicken (1 whole chicken); One serving of spice mix contains: (does not include the particular pieces of chicken, since I can’t know which you will eat, co add meat values to these spice baste numbers)

46.3 cals, 5.1g fat, 0.31g carbs, 0.08g fiber, 0.23g NET CARBS (seasoning only), 0.07g protein, trace sodium

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