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Archive for the ‘Marinades and Butters’ Category

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.  My husband cooked ours tonight a bit too long (medium) for our personal taste, as we prefer medium rare, but it was still quite tasty and still fairly tender.  This recipe is suitable for all phases of Atkins beyond Induction.  If you are still on induction, sub in some beef broth for the red wine.

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, 0 NET CARBS, 44 g protein, 101 mg sodium

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I love mixing herbs and spices into butter and using them on baked, broiled or char-broiled steak, pork chops or seafood.  This is one of my favorites.  FYI for those not familiar with herb butters, also known as compound butters, they are simple mixtures of softened butter and spices, herbs, seasonings that are then used in a variety of recipes, particularly on meats and fish.  This is a GREAT way to re-invent leftover steak. by the way.  It helps disguise that “leftover” taste that beef, in particular, gets when reheated.  This particular herb butter is also good for making garlic bread on your favorite low-carb bread or roll recipe.  When it comes to herb butters, the sky is the limit as to the different combinations of herbs you can create.  As you’ve probably guessed by other recipes here, I love fresh rosemary, garlic and onion powder and that combo makes a wonderful herb butter for pork done on the grill.  Another combination I’m quite fond of is fresh mint and cilantro.  Be creative and experiment!  This flavorful mixture is Atkins Induction friendly.

INGREDIENTS: 

½ stick salted butter (4 T.)

1/4 c. parsley, chopped fine

1 small clove garlic, minced

¼ tsp. coarse, cracked black pepper

2 T. chives or green onion, chopped very fine

OPTIONAL:  Dash dried tarragon (or a bit of fresh, chopped fine)

DIRECTIONS:  On a paper plate or saucer, soften the butter at room temperature.  Blend/mash all listed ingredients into it with a fork until smooth and uniform.   There are three approaches to serving.  You can (1) serve the herb butter in a saucer at table (reserving 2 tsp.).   You can (2) reserve 2 tsp. and with a small rubber spatula, spoon the rest into the slots of a silicone candy/butter mold, pressing down well (freeze for 20 minutes and pop out the individual servings).  You can also (3) form the butter into a butter-shaped stick or log in plastic wrap, chill and slice off servings at the table.  Your call.

Place 1 tsp. of the reserved butter on top of meat or fish before cooking.  Place your meat or fish in your hot oven, broiler or on charcoal grill and cook to desired stage.  Turn meat halfway through cooking and place remaining tsp. of reserved herb butter on top. Spread with a brush to distribute over the meat/fish.  When your meat is fully cooked to the desired stage, removing to a serving platter and serve at once with the herb butter to garnish.  Let beef set for 10 minutes before slicing to preserve juices inside.  Let your guests serve more herb butter atop their serving at table.  It melts as you eat.  YUM! 🙂

The slots of my candy mold that makes the shape pictured above hold exactly 2T. contents.  This is why I show serving size as 2 T.  But your molds may only hold 1 T. and you can then cut these numbers in half!

NUTRITIONAL INFO:  Allow 2 T. per serving, so this makes 4 servings.  Each serving has:

105 cals, 11.5g  fat, 0.67g carbs, 0.20g fiber, 0.47g NET CARBS, 0.32g protein, 84 mg. sodium

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This wonderful blending of herb flavors is a favorite of mine. You just can’t go wrong with cilantro, jalapeno and parsley in my book.  I just throw in some kale or occasionally spinach because it is so darn good for you and can’t be tasted as such in this sauce!  I don’t always include the vinegar usually found in Chimichurri Sauce…..it kind of depends how I’m going to use the sauce.  I usually do add some wine vinegar if it’s destined for grilled meats; I omit the vinegar for lots of other uses of the sauce like my Chicken Quesadillas.  I like to freeze any leftover sauce in a flattened ziploc bag so I can just break off a small piece for use in recipes.   This is OK for all phases of Atkins, Paleo and Primal fare as well.

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

INGREDIENTS:

1 c. loosely packed kale, stemmed and chopped (or fresh spinach)

½ c. parsley

½ bunch cilantro

1 clove garlic

½ seeded jalapeno

Dash sea salt

¼ c. extra virgin olive oil

OPTIONAL:  2 T. red wine vinegar and dash of crushed red pepper flakes

DIRECTIONS:  Place all the ingredients into a food processor or blender and blend until well-mixed.  Serve with your favorite Mexican dishes or in recipes that call for Chimichurri herb mixture.

NUTRITIONAL INFO:   Makes about 10 T., each tablespoon contains:

52.3 calories, 5.48 g  fat, .85 g  carbs, .33 g fiber, .52 g  NET CARBS, .34 g  protein, 21 mg sodium

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Click to enlarge

Shown on a roasted duck

I roasted the most delicious duck in the oven recently.  I used a slightly sweet Asian-style marinade  that was delicious on it.  I used Boyajian infused oils, but few will have those on hand, so I took the liberty of substituting fresh garlic and chile paste into the recipe and calculated my numbers below accordingly. This recipe is suitable for all phases of Atkins and acceptable for Paleo-Primal followers if you use real honey rather than the sugar-free variety.

I suspect this delicious marinade would be good also on chicken or pork ribs.

INGREDIENTS:

1/4 c. homemade chicken stock

2 T. sugar-free honey (I use Honey Tree I buy at Walmart.  Use real honey if Paleo or Primal))

2 T. coconut aminos (or tamari or low sodium soy sauce)

1 tsp. apple cider vinegar

1/4 tsp. hot chile paste

½ clove minced garlic

DIRECTIONS:  In a 9×13 plastic container, glass dish or gallon zip plastic bag.   Mix the marinade ingredients right in the dish or bag.  Add your duck, chicken or pork ribs.  Manipulate the bag so that the marinade gets onto all surfaces of the meat.  Marinate for about 1 hour in the refrigerator, mixing the pieces of meat in the bag again after 30 minutes.  Oven bake or grill your duck, chicken or pork until properly cooked. OPTIONAL:  Baste meat with marinade during cooking/grilling, but be sure you cook off the last application of sauce on both sides of the meat as the raw meat juices in it need to cook off properly.

NUTRITIONAL INFO:   Makes enough to marinade & baste 1 duck, 1 whole chicken or a rack of pork ribs.

8.3  calories

0.08 g  fat

0.38 g  carbs, 0.03 g fiber, 0.35 g  NET CARBS

0.33 g  protein

110 mg sodium

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006

Chipotle Mayonnaise

I love the taste of smoke chipotle peppers (smoked jalapeno peppers). Once you taste this flavor in creamy mayonnaise, you’ll be astounded at how good this condiment is with so many different foods.  It’s great on a charbroiled burger.  Thinned with a bit of cream, it makes a delightful sauce for baked/ grilled chicken or grilled/broiled seafood.  I have dabbed it atop steamed broccoli and cauliflower and loved that as well. I have even used it thinned with a bit of olive oil for a salad dressing.  The possibilities for using this condiment are unlimited.  Provided you are not sensitive to nightshades (peppers are nightshades), you will quickly learn to love this condiment.  This sauce/condiment is suitable for all phases of Atkins and for my Paleo and Primal readers as well.

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

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

½ c. my Homemade Mayonnaise

1   1½” long Chipotle pepper in Adobo Sauce from can, seeded and minced fine

DIRECTIONS:  Blend or pulse in processor until smooth.  Keep refrigerated until serving.  Store any leftover mayo for up to 1 week in a lidded jar in your refrigerator.

NUTRITIONAL INFO:  Makes about eight 1-tablespoon servings.  Each tablespoon contains:

102 calories, 11 g  fat, .41 g  carbs, .16 g  fiber, .35 g  NET CARBS, .4 g  protein

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This wonderful blending of herb flavors is a favorite of mine. You just can’t go wrong with cilantro, jalapeno and parsley in my book.  I just throw in some kale or occasionally spinach because it is so darn good for you and can’t be tasted as such in this sauce!  I don’t always include the vinegar usually found in Chimichurri Sauce…..it kind of depends how I’m going to use the sauce.  I usually do add some wine vinegar if it’s destined for grilled meats; I omit the vinegar for lots of other uses of the sauce like my Chicken Quesadillas.  I like to freeze any leftover sauce in a flattened ziploc bag so I can just break off a small piece for use in recipes.   This is OK for all phases of Atkins, Paleo and Primal fare as well.

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

INGREDIENTS:

1 c. loosely packed kale, stemmed and chopped (or fresh spinach)

½ c. parsley

½ bunch cilantro

1 clove garlic

½ seeded jalapeno

Dash sea salt

¼ c. extra virgin olive oil

OPTIONAL:  2 T. red wine vinegar and dash of crushed red pepper flakes

DIRECTIONS:  Place all the ingredients into a food processor or blender and blend until well-mixed.  Serve with your favorite Mexican dishes or in recipes that call for Chimichurri herb mixture.

NUTRITIONAL INFO:   Makes about 10 T., each tablespoon contains:

52.3 calories, 5.48 g  fat, .85 g  carbs, .33 g fiber, .52 g  NET CARBS, .34 g  protein, 21 mg sodium

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Lemon Parsley Garlic Butter (shown on Swai filets topped with shrimp and small Bay scallops)

Lemon Parsley Garlic Butter (shown on Swai filets topped with shrimp and small Bay scallops)

This was my Dad’s favorite compound butter for charcoal-grilled chicken or seafood when I was growing up.  He even grilled fresh oysters with this butter sauce occasionally. VERY good stuff!  We found it a much lighter flavor than most BBQ sauces on seafood. And the marriage of this butter with charcoal smoke……just heavenly in taste to me. Just baste your chicken, shrimp, or fish several times during the grilling process.  If using with an indoor broiled approach, I would wait and add it toward the end of broiling so the butter won’t burn in the broiler.  If baking in the oven, you can go ahead and put it on the chicken or seafood at the beginning of the cooking process.  This is very Atkins-friendly (all phases), Keto diets and would be suitable for Paleo-Primal consumption if you first clarify the butter to remove the milk solids.

For many more sauces and dinner ideas for those sauces, visit the folks at http://www.facebook.com/LowCarbingAmongFriends.  A photo preview awaits you.  Together, Jennifer Eloff, Chef George Stella and a number of other talented cooks have brought together in a 5-volume set, all the recipe ideas you can imagine.  And they’re all TASTY, EASY and GLUTEN-FREE.  You can order the entire set or individual volumes at Amazon or here.

DISCLAIMER:  I am not paid for this book promotion nor for my recipes therein. I do so simply because they contain marvelous recipes you’ll want to try!

 

INGREDIENTS:

1 stick unsalted butter (4 oz.)

¼ c. parsley, chopped

1 T. lemon zest

1 tsp. lemon juice

1 clove garlic, minced

Dash each black pepper and sea salt

DIRECTIONS:  When the butter is nearly to room temperature, using a fork, add and blend in all listed ingredients.   Tear off a 6-8″ piece of plastic wrap and spoon the butter mixture onto the plastic in a long log shape.  Using the plastic to help roll, form a smooth log or flat-sided stick shape the length of a stick of butter. Close the ends of the wrap and chill.  I like to keep in the freezer and just slice off what I need for recipes as needed.  1/8 of the log = 1 T. = 1 serving.  When ready to use for grilling, just melt in a saucepan and baste the seafood or chicken several times during grilling over hot coals.

NUTRITIONAL INFO:  Makes eight tablespoons of sauce, each contains:

102.9 calories

11.48 g  fat

.45 g carbs, .15 g  fiber, .3 g  NET CARBS

.21 g  protein

22 mg sodium

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