Pineapple Bars

Pineapple Bars

I made a delicious cake-like bar that can be eaten at breakfast or enjoyed as an afternoon snack.  Hot, it will need to be eaten with a fork on a plate; cooled you can pick them up and eat with your hands.  These would be a nice treat for a child’s school lunchbox.This recipe is not suitable until the higher-carb fruits rung of the Atkins Phase 2 OWL carb reintroduction ladder.

INGREDIENTS:

1 T. warm water

1 tsp. dry yeast

¼ tsp. sugar (consumed by the yeast)

½ c. almond flour

1 T. oat fiber (omit for a 100% gluten-free version)

1/3 c. granular erythritol (or sweetener to equal 1/3 c. sugar)

¼ c. golden flax meal

¼ c. plain whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1½ c. shredded Monterrey Jack or mozzarella cheese

1 tsp. cider vinegar

1 T. heavy cream

1  20 oz. can of pineapple chunks, drained and chopped coarsely

STREUSEL TOPPING:  2½ T. cold butter, 1 T. cinnamon, 2 T. erythritol or Splenda, ¼ c. chopped walnuts (or other nuts) and ¼ c. flax meal

DIRECTIONS:  Preheat oven to 350º.  Grease an 8″ square metal baking pan and set aside. Dissolve the yeast with the warm water and sugar in a small saucer.  Set aside for now.

Soften cream cheese in medium mixing bowl.  Beat in the eggs, cream, vinegar, shredded cheeses and stir well until smooth. Add the proofed yeast mixture and stir again. Finally add the pineapple and stir.  Measure all the dry ingredients on top of the wet and stir with a rubber spatula to blend until you have a uniform mixture.  Scrape the batter into the prepared pan, spreading it evenly.

For the topping, using a fork, blend the cold butter, erythritol, 1 T. flax meal and cinnamon in a small bowl until it is a coarse, crumbly mixture.  Add the nuts, stir well.  Sprinkle evenly over the batter and pop pan into 350º oven.  Bake for about 35-40 minutes or until dry to the touch, firm in the center and lightly browned around the edges.  Cool a few minutes and cut evenly into 9 squares.  Serve warm on a plate with breakfast coffee or tea.   Store leftovers in a plastic bag in your refrigerator.

NUTRITIONAL INFO:   Makes 9 servings, each contains:

235 cals, 20g fat, 4.48g carbs, 2.48g fiber, 2g NET CARBS, 11.8g protein, 265 mg sodium

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London Broil

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.

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

Gluten-Free Grain-Free Cinnamon Bread

Click to enlarge

This is a tasty breakfast variation using my gluten-free focaccia bread recipe.  I just shaped the batter into 9 individual Cinnamon Bread Buns and sprinkled cinnamon and Steviva (blend of stevia and erythritol)  on them.   Hot out of the oven with butter they were VERY good.   They’re really too thin to slice, but making fewer would make them thicker, thus making it possible to slice them for broiler toasting (I would pre-butter if broiling).  This is suitable for Phase 2 of Atkins when you reach the nuts and seeds rung of the carb ladder.  These are not suitable for Primal-Paleo unless you eat whey protein powder and cheese occasionally.

VARIATION:  You can snip a very few raisins to add for a raisin bread version.  You can add a little finely chopped, peeled peach or nectarine for a tasty version. You need to add those carbs below if you add raisins or peaches.

INGREDIENTS:

½ c. almond flour

¼ c. golden flax meal

¼ c. unflavored, unsweetened whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1 c. grated Monterrey Jack cheese

½ c. grated Mozzarella cheese

1 tsp. cider vinegar

1 T. heavy cream

1 T. water

Cinnamon

about 2 tsp. Steviva or sweetener of your choice

DIRECTIONS:  Preheat oven to 350º.  Soften cream cheese in medium mixing bowl in microwave.  Beat in the eggs, cream, water, vinegar and both cheeses.  Measure and add in all the dry ingredients and stir well with a rubber spatula. Line a sheet pan either with parchment paper or silicone sheet.  Scoop the batter onto the prepared pan into 9 equal portions. I used a 1/4 c. measuring cup.  Spreading the batter out the size of a slice of bread.  Sprinkle tops with cinnamon and 1/4 tsp. Steviva or other sweetener of your choosing.  Pop into 350º oven and bake for about 20 minutes or until done to the touch in the center and just beginning to lightly brown.  If you wish to broiler toast them, put some melted butter on top of each and broil to lightly toasted stage.  Store leftovers, once cooled, in a plastic bag in the refrigerator.

NUTRITIONAL INFO:   Makes 9 pieces, each contains:

149 cals, 11.5g fat, 3.5g carbs, 2.1g fiber, 1.4g NET CARBS, 10.1g protein, 204 mg sodium

Sausage Cheese Biscuits

 

How about a pan of these delicious hearty biscuits for breakfast in the morning?  I made them for us today.  My husband just sloved them!  They are not only tasty, but they are very light and not at all crumbly like so many low-carb bisctuits turn out.   Better yet, they are very simple to make!  This is certainly a breakfast treat suitable for Atkins Induction or other Keto diets if the numbers will fit into your daily menu limits.  

INGREDIENTS:

3/4 c. whey protein, unflavored, unsweetened

1 c. shredded cheddar cheese

4 oz. pork breakfast sausage, cooked

2 tsp. baking powder

1/4 tsp. baking soda

1½ tsp. coconut flour

1 T. almond flour

1 T. oat fiber (for gluten-free biscuits, omit or substitute 1 T. certified gluten-free oat flour)

Pinch garlic powder

1 egg, beaten

¼ c. melted butter, unsalted

3 T. cream

DIRECTIONS:   Preheat oven to 350º.  Brown sausage in non-stick skillet, crumbling it up well.  Melt butter in mixing bowl in microwave.  Add cream and beaten egg.  Add sausage and cheese and stir.  Measure out all dry ingredients on top and stir all together just until ingredients are well mixed.  Using a 2T. measuring cup, scoop out rounded scoops (about ¼ c.) into 8 greased muffin cups (I use a silicon muffin pan).  If any batter is left in the bowl, top each off equally with the remaining batter.  I used a square muffin pan and this amount of batter made eight that rose nearly double, but did not mound very high, as you can see in the pic.  Bake at 350º for about 12-15 minutes, but check at 10 minutes as ovens vary.

NUTRITIONAL INFO:  Makes 8 biscuits, each contains:

106 calories, 8.6 g  fat, 2.06 g carbs, 0.84g fiber, 1.12 g  NET CARBS, 8.79 g  protein, 189 mg sodium

Indian Butter Chicken

This is my husband’s favorate Indian dish.  He always orders it when we eat Indian out, so I thought I’d try to duplicate it using my favorite chicken curry recipe as a starting point.  The flavors are very similar in my opinion, but this dish is richer (with all the butter and cream added) and it has more tomato in it than my regular curry recipe.  This is ever so easy to make once you have the ingredients on hand, and the results are simply stellar!  This dish is suitable for those still on Atkins Induction Phase and is also suitable for Primal diners.  Paleo followers will need to use coconut milk and ghee (clarified butter) instead of the cream or regular butter.  

INGREDIENTS:

1 T. whole cumin seed

2 T. olive oil

3 oz. sliced onion

2 deboned 7-8 oz. chicken breasts, cut into 1-1½” chunks

¼ tsp. salt

¼-½  tsp. cayenne pepper  (use ½ tsp. only if you like food really HOT with spice)

1 tsp. ground cumin

½ T. fresh ginger root, peeled and minced fine

¼ tsp. ground turmeric

1T. + 1 tsp. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1 c. chicken broth

2  Roma tomatoes (3″) , cut into large cubes or wedges 

4 T. tomato paste (about ½ of 6-oz small can)

4 T. more butter

3/4 c. heavy cream 

DIRECTIONS:  In a dry non-stick skillet or wok, dry roast the whole cumin seed, stirring, just until they become fragrant but not burned (about 1-2 minutes).  Add olive oil and onions & saute a few minutes until onions are translucent.  Add chicken and continue to saute until chicken is no longer pink.  Add all remaining ingredients except heavy cream. Simmer covered on lowest heat setting about 30 minutes until tomatoes are tender and falling totally apart.  Some use a stick blender to puree the mixture at this point, but I personally do not do this as I like the onions to remain visible in my curry.  Your call there.  Add the heavy cream and continue to simmer (unlidded) over low heat for 5-10 minutes longer.  It should thicken right up as the cream reduces.  You can eat this as  is at this point, or…… if you prefer, you can serve it over steamed cauliflower, baked eggplant slices, or for any non-low-carbing diners at your table, over steamed basmati rice.   Those are not included below, however.  Make the necessary recalculations if you serve your Butter Chicken atop one ov these.  

NUTRITIONAL INFO: Serves 5, each serving contains:

463 cals, 35.5g fat, 7.88g carbs, 1.68g fiber, 6.2g NET CARBS, 29g protein, 530 mg. sodium (omit salt & recude cream if you are sodium sensitive)

Einkorn Tuna Pimiento Cheese Muffins

Tuna is always in my pantry, so I reached for some to make lunch today.   These two-bite mini-muffins I created today, honestly……..my husband had trouble stopping at SIX of them!  But he’s a big eater.  I stopped at four. 🙂  These go together fast and only took 13 minutes to bake.  I highly recommend slightly cooling before attempting to loosen them from even a non-stick pan, as baked egg tends to stick to whatever pan you use.   I’ve not had good luck baking tuna items in silicone pans.  Tuna likes browning.  I used a 24 ct. metal pan to bake these.  This recipe is not suitable until Phase 2 Atkins  when you are nearing maintenance, due to the Einkorn Bake Mix.   You can lower the carb count per muffin even more using a lower carb bake mix than mine, which has Einkorn Flour in it.  But the count is already pretty darn low in my opinion.  Those still in the initial 2-week Induction Phase of Atkins need to eliminate the bake mix entirely and increase the eggs to about 6.  The muffins will naturally have a different, and somewhat eggier texture than mine here, but should taste about the same.  These should freeze nicely for about a month.  If you do the Induction version, adding 1-2 T. flax meal to that variation would add a little firmer structure to them.

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INGREDIENTS:

4 beaten eggs

3 small pouches (7.8 oz. total) water-pack tuna

1½ c. my Einkorn Bake Mix

3/4 tsp. my Seafood Spice Blend

¼ tsp. sea salt

1 lg. 4-0z. jar chopped pimiento, drained

1 lg. green onion, chopped fine

2 2/3 slices American Deluxe or Cheddar cheese, 2 cut into 9 squares, 1 cut into 6 squares

VARIATION:   Add a few drops of Tobasco or a few shakes of cayenne pepper to the batter for a spicier muffin.

DIRECTIONS:   Preheat oven to 350º.  Beat the eggs in a medium bowl.  Add all other ingredients but the cheese.  Oil 24 slots of a mini-muffin pan.  Using a 2 T. scoop, add one level scoop to each slot.  They will be nearly full and there should be just enough batter for 24.  Place 1 square of cheese atop each and push it down slightly into the batter.  Pop into hot 350º oven.  Bake for 13-15 minutes or until they puff up and the cheese just begins to brown on top.  Remove and cool slightly.  If you try to remove while too hot, they will tear up on you.  Gently loosen with a knife tip or fork and enjoy.  A modest serving would be 4 mini-muffins.  A big eater will want 6 of these minis.

NUTRITIONAL INFO:    Makes 24 muffins, each contains:

22 calories, 0.9 g fat, 0.35 g carbs, 0.08 g fiber, 0.27 g NET CARBS, 3.22 g protein, 74 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

Indian Samosa Cups

I was thinking of making samosas for dinner tonight, but wanted a little simpler assembly and decided to fill muffin cups with my tasty meat filling and just top each with a “cap” of pastry. These came out delicious! We had them as a main course, but you could serve just one as a side dish with your favorite curry recipe! I will definitely be making them again, as my husband just loves Indian food. I used my regular Peggy’s “Flour” Pie Crust recipe to complete this dish. This recipe is not suitable until you reach the grains rung of the Atkins OWL carb re-introduction ladder (near goal weight).

MEAT FILLING INGREDIENTS:

1 lb. lean ground beef

1 T. olive oil

3 oz. yellow onion, chopped

1 clove garlic, minced

1 tsp. fresh ginger root, minced

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. sea salt

2 Roma tomatoes, chopped

¼ c. cilantro, chopped

1 medium 6″ carrot, peeled & chopped fine

1 T. fresh mint, chopped

1 jalapeno pepper, seeded & chopped fine

2 tsp. Garam Masala

CRUST RECIPE: Peggy’s “Flour” Pie Crust at this link.

VARIATION: Substitute lamb for the beef

DIRECTIONS: Make the pie crust per that recipe’s instructions. Set aside for now.

In a skillet, brown the ground beef, onion and carrot until veggies begin to soften, stirring often. Add all other ingredients and simmer about 5 minutes, stirring often, so spice flavors will develop. Remove from heat.

Preheat oven to 350º. Form a log of the pie dough and divide into 6 equal portions. Take one portion, pinch off and reserve 1/3 of it (for the “cap”) and press the remaining 2/3 into non-stick muffin cups (I used a jumbo muffin pan to make these). As you press the dough into the cup, press it up to the tops of the slots. Fill with 1/6 of the meat mixture (about 1/3 c.). Repeat these steps for the remaining 5 samosa cups. If there is any meat mixture unused, spread it evenly among the 6 servings. With the 6 bits of dough you pinched off, form small 2-2½” circles of dough with your fingers on a floured surface. Place a “cap” atop each samosa cup. No need to try to seal the edges. Place muffin pan on a baking sheet and pop into hot 350º oven. Bake about 35-40 minutes or until lightly browned on top.

NUTRITIONAL INFO: Makes 6 samosa cups, each contains:

112.2 cals, 8.06g fat, 5.93g carbs, 2.96g fiber, 2.97g NET CARBS, 6.58g protein 216 mg sodium

Kale Mango Mint Salad

This colorful little salad came out yummy at dinner last night!  I would have rather used walnuts, but was out, so I made do with pecans.  They were good, but will use walnuts next time.  The onion and garlic tang along with the mint in the dressing are what pull this mango delight together in the flavor department.  This takes minutes to prepare and your family will love you for making them one of these salads.  Just increase the ingredients for the number of servings you need.  This recipe is for just one salad.  This recipe is not suitable until you get nearly to goal weight, as the mango is carb-y.  Strawberries could be subbed in for the mango to pull this down in carbs.

SALAD INGREDIENTS:

1 cup curly kale, stemmed & torn into small pieces

1 oz. mango, peeled and chopped

1 oz. jicama, peeled and chopped

1 tsp. onion slivers (I used red onion)

5 walnut or pecan halves, broken in half again

GARLIC MINT DRESSING INGREDIENTS:

1 T. extra virgin olive oil

2 tsp. balsamic vinegar

½ clove garlic, minced

1 tsp. dried mint (or 2 tsp. fresh chopped)

Dash each salt and black pepper

VARIATION:   Substitute 2 sliced strawberries for the mango to lower carbs.  You could also sub in roasted sunflower seeds roasted pumpkin seeds for the walnuts/pecans.

DIRECTIONS:  Mix dressing ingredients in a small bowl and stir well. Set aside to make the base salad.  Stem kale and cut up the leafy part coarsely (not too fine or it’s more difficult to eat with your fork.  Place on service plate.  Peel mango and chop into small bites.  Add mango to greens.  Cut off about 1 oz. jicama, peel and chop into bite-size bits.  Add on top of greens evenly.  Sliver the thinnest possible bits of  (preferably red) onion and sprinkle on top.  Add broken nuts halves and drizzle salad dressing on top.  Serve and enjoy!

NUTRITIONAL INFO:   Makes 1 individual salad which contains:

245 cals, 19.2g fat, 17.8g carbs, 4.2g fiber, 13.6g NET CARBS, 3.5g protein, 190mg 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

Scrambled Eggs & Bacon Gravy

Scrambled Eggs & Bacon Gravy With half a carton of mushrooms on the top fridge shelf, I could quickly see what I wanted for breakfast today.  The final result was soooooo GOOD!  This creamy dish is one of the many ways I disguise eggs to be able to eat them daily.  You see, I’m just not very fond of eggs.  But they are the lowest carb and healthiest breakfast food there is, so I manage with spices, additives and a pinch of creativity to be able to face them day in and out.  🙂  Check out my EGGS category at the right.  I have lots of not-so-eggy egg recipes here.  🙂  This is suitable for all phases of Atkins, Keto diets and Primal Blueprint.  Use coconut milk instead of cream for a version that is more suited to a Paleo lifestyle.

INGREDIENTS:

4 large eggs, beaten

1 T. unsalted butter

2 thick slices bacon, chopped

4 oz. mushrooms, sliced (omit if you aren’t a fan)

2 medium green onions, chopped

Dash each salt and pepper

½ c. heavy cream

¼ cup water

2-3 light dustings of xanthan gum powder (or your preferred thickener)

DIRECTIONS:   Fry the bacon in a non-stick skillet over high heat until done.   Add the mushrooms (if using) and green onion.  When they are getting soft, add the water and cream.  Simmer a few minutes.  Dust lightly with xanthan gum and allow to thicken, stirring or whisking frequently.  As it is thickening, in your dedicated egg skillet, melt the butter.  Pour the beaten eggs in the skillet and scramble to your preferred stage.  Plate half the eggs on each of two plates.  Spoon half the bacon gravy over each and serve.

NUTRITIONAL INFO:     Makes 2 servings, each contains:  516 calories, 47 g fat, 6.2 g carbs, 1.5 g fiber, 4.7 g NET CARBS, 18.4 g protein and 425 mg sodium

Low Carb Blueberry Buckle

With your next purchase of blueberries you can make this delicious Blueberry Buckle to delight your family.  It’s great with coffee, as a snack or a dessert with a dollop of whipped cream on top.  If you’re wondering where it gets its name, when constructed  in frontier days, the fruit was placed on top of the cake.  The weight of the fruit would sink the berries during baking causing the cake around the edges of the buttered cast iron skillet to puff up and then fall inward over the fruit.  Nowadays, people often just stir the berries right into the cake batter, but they still sink, causing dimples in the top of the buckle.  Whichever way you construct yours, they are wonderful desserts.  If you are watching carbs even closer, you can lower the amount of berries, making it more like a traditional coffeecake.  However, traditionally they used a high ratio of fruit to batter in this popular frontier dessert.

This recipe is not suitable until you reach the late stages of Atkins carb re-introduction ladder.  Please note there is no sugar in this recipe as I am off all sweeteners.   It is sweet enough for me as written, but if you like things sweeter you could add 1/8-¼c. more sugar equivalent of your favorite sweetener either to the batter or sprinkled on top just before baking.

INGREDIENTS: 

1 c. Buttoni’s Low Carb Bake Mix (or other low-carb mix of choice)

½ tsp. sea salt

Zest from 1 small lemon

2 tsp. fresh lemon juice

2 large eggs, beaten

½ c. (1 stick) butter, unsalted, melted in a 9″ cake pan

2 c. fresh blueberries

1/4 c. granular erithritol or equivalent sweetener

DIRECTIONS:   Preheat oven to 350º.  Measure out dry ingredients into a mixing bowl.  Grate lemon zest and add to bowl.  Add the went ingredients and the berries.  Stir to mix and moisten all ingredients well but do not over mix.  Spoon into the already greased round cake pan.  Pop into 350º oven for 15 minutes or just until batter spots are dry to the touch.  Do not over cook.  Serve warm.

NUTRITIONAL INFO:  Makes 6 srvgs., each contains: (based on my bake mix)

261 cals, 21.23g fat, 13.1g carbs, 3.6g fiber, 9.5g NET CARBS (use fewer berries for lower carbs), 8.6g protein, 256 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

Cinnamon Rings

Boy, did my husband ever love THESE this morning!  Warm they were soft; cooled they got chewy.  Doing more experimenting with my Mozzy Dough and this is the first sweet application I’ve tried with it.  He said this was a keeper.  I use a little specialty pan with 2″ ring slots.  You could use a mini donut pan or a mini bagel pan.  You could also just use the bottom of the slots in a regular muffin pan.  These are not suitable until Phase 2 Atkins.

INGREDIENTS:

1 recipe my Mozzy Dough

2 T. erythritol

1 pkt. stevia or 2 T. granular Splenda

FLAVOR SPRINKLE MIXTURE:

1 T. melted butter

1 tsp. cinnamon

2 T. more erythritol or Splenda

DIRECTIONS:  Preheat oven to 350º.  Melt 1 T. butter over low heat and brush the bottoms of your pan slots lightly.  Mix 2 T. erythritol and cinnamon in a small bowl and sprinkle half of it into each pan slot with your fingers.  Set pan aside.

Make the Mozzy Dough per that recipe’s instructions, except add the first 2 T. erythritol and stevia (or Splenda) to the dry ingredients to sweeten it up a bit.  When the dough is in a uniform ball, form a crude log and divide into 12 equal portions.  If using donut, bagel or ringed pans, roll each dough portion into a little log about 4″ long and encircle it in the slot.  Slightly press down with fingers to seal where the two ends meet.  If using muffin pan, just press the dough into the bottom of the slots.  Sprinkle remaining topping mixture evenly on top of each one.  Pop pan into 350º oven and bake for about 15 minutes.  Do not over brown or these will dry out.  Allow to cool a minute before gently lifting out of slots with a knife tip.  Invert them as you plate them up and serve warm a fresh cup of coffee or tea.  They get chewy as they cool down.  When these are totally cooled off, they firm up and are more like cookies.  If you want them more cake-like in texture and to remain soft, eliminate the psyllium in the Mozzy Dough recipe.  🙂

NUTRITIONAL INFO:  Makes 12 cinnamon rings, each contains:

141.4 calories, 12.1 g fat, 5.15 g carbs, 3.30 g fiber, 1.85 g NET CARBS, 8.88 g protein, 188 mg sodium

Duck Soup

This year I served an oven- roasted Marinated Duck for Christmas dinner. There isn’t all that much meat on a duck, but our 4-pound bird fed two of us amply with a nice amount of meat still left on the carcass. I love to make soup from leftover fowl carcasses, so soup it was today! After simmering the carcass for an hour and cooling, it yielded about 2-2½ c. duck meat for my soup pot. I wanted my soup fairly simple, with rich depth of flavor, so I added the duck fat it rendered during the initial roasting. I also used some homemade chicken broth to add even more flavor to the final soup. We were both very pleased with this creation! I used no recipe, but threw in the “usual suspects” for tasty game birds. My Marinated Duck had some bay leaf in it, so you will want to add a bay leaf to your pot.

This recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo followers.

INGREDIENTS:

4 slices thick bacon, cut into 3/4″ dice

1 c. chopped onion

1 c. chopped celery

1 c. chopped carrot

½ c. chopped parsley

2 cloves minced garlic

¼ c. duck fat (use butter if not available)

1 c. chicken broth (I use salt-free homemade)

water to cover meat and veggies

3/4 tsp. sea salt

½ tsp. coarse black pepper

1 large bay leaf (or 2 small)

3 T. Hemp Seed Hearts

1 4-oz can mushrooms with liquid

1 duck carcass (mine was from a 4# duck) or 2½ c. cooked diced duck meat

7 oz. pkg. shiritaki noodles with oat fiber, rice-shaped

DIRECTIONS: Brown bacon in soup pot over high heat. Add chopped onion, carrot, celery, garlic and parsley. Saute until onion begins to go translucent. Add all remaining ingredients to pot, bring to boil and lower heat to simmer. Cover and simmer for about 1½ hours, stirring every half hour.  Remove duck carcass and strip meat off bones, replacing meat into soup pot.  Discard bones.  Open package of noodles and rinse well in a sieve under running water. Add to pot and simmer 15 more minutes. I recommend serving this rich soup with a buttered low-carb dinner/sandwich roll if you have cooked and at the ready. 🙂

NUTRITIONAL INFO: Makes 6 large bowl, each contains:

454 cals, 37.2g fat, 10.1g carbs, 3.85g fiber, 6.25g NET CARBS, 21.9g protein, 635 mg sodium

London Broil

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.

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

Cheddar Cheese Sauce

We all love a good cheese sauce for broccoli and cauliflower.  This one goes together quick and is extra thick.  Because of the amount of cheese, please note the high sodium content of this sauce.  No way to reduce that unless you cut back on cheese, resulting in a thinner, less cheesy sauce.  I like to pour some of the sauce on my veggies and bake off awhile, topping at the table with another spoonful per serving.  But that isn’t necessary.  You can just dip the sauce over the veggies right at the table when serving!  This works great for a Mac ‘n Cheese sauce, too!

INGREDIENTS:

½ c. heavy cream

½ c. tap water

2 c. shredded cheddar cheese (I actually used 1 c. each American and Cheddar)

Dash coarse black pepper

DIRECTIONS: Measure the cream and water into a small saucepan over medium heat.  Add the cheese and black pepper.  Stirring constantly, heat mixture until cheese is fully melted and blending  (no visible bits or lumps) into a creamy smooth golden sauce.   You can either pour half over your veggies in an oven-proof dish and bake for 20 minutes at 350º.  Or simply serve the sauce in a bowl at table for each person to dip their own up over their pre-cooked veggies.

NUTRITIONAL INFO:  Makes 4 servings of about ½ c. each.  Each serving of cheese sauce (approx. 1/4 batch) will contain:

305.5 cals, 27.05g fat, 3.77g carbs, 0.07g fiber, 3.7 NET CARBS, 12.42g protein, 618 mg sodium.

Dad’s Poultry Seasoning

My Dad, the REAL cook in the family, made a lot of his own spice blends.  This was one he nailed!  I got ready to make some holiday cornbread dressing this afternoon and realized I was completely out of this blend and had to make a new batch today.  So I thought I’d share his special recipe in case you might like to try it on for size for your Thanksgiving recipes.  This recipe has a little more intense flavor, with a little less sage and a dash of cayenne, but I think it’s much better than commercial poultry seasoning.  It has a dash of garlic powder for a nice twist, too.  In a 9×13 pan of dressing, I tend to use around 1T.+2 tsp. of this mixture. This recipe usually lasts me about a year.  It’s great in stuffing, on roast pork, pork chops and baked chicken.  You may even think of more uses for this tasty spice blend.

INGREDIENTS:

1½ T. dried sage

1½ T. onion powder

1½ T.  black pepper

1½ T. celery seed (not celery SALT)

1 T. + 2 tsp. dried thyme

1½ T. dried marjoram

2¼ tsp. dried rosemary

½ tsp. garlic powder

½ tsp. cayenne pepper

DIRECTIONS: Mix all ingredients in a small bowl and spoon into dark, tinted storage jar with a tight lid.  Or store in a dark cabinet.  Spices store best away from light exposure.

NUTRITIONAL INFO: Makes about 11 tablespoons (33 teaspoons).  Each tsp. contains:

4.79 cals, 0.12g fat, 0.95g carbs, 0.31g fiber, 0.64g NET CARBS, 0.18g protein, 1 mg. sodium

Roaster Oven Turkey

Roasted Turkey (done in a roaster oven)

I love roasting turkey in a roaster oven.  If you don’t own one, they are excellent for extra oven space when you entertain or during holiday gatherings and your oven is full to the brim.  They bake cakes, muffins, cookies, and meats just beautifully!  And they are getting so cheap, one can be had for sometimes as little as $29 during the holiday season sales.  I paid $60 for my first one in the 60’s, when $60 was worth a lot more than it is today!  I find a roaster oven to be the most useful and versatile small appliance in my kitchen after an electric mixer.  I can carry it out onto the patio to cook outdoors in summertime, eliminating excess kitchen heat, as well.  🙂

You go about cooking turkey in a roaster oven pretty much as you would in a regular oven.  Just be sure you buy a bird that will FIT in your roaster oven!  I cover the wing tips and drumstick knobs with foil when I first put it in the oven, as the bird sits so close to the lid where heat can rise and overcook those areas.  They consistently come out delicious, moist and tender.  More moist that my usual inside oven turkeys in fact!   The skin doesn’t get quite as crispy cooked in a roaster oven, but it is crisp enough for me to get that level of moist cooking. Turkey is suitable for all phases of Atkins, Keto, Primal and Paleo diets alike.

INGREDIENTS:

1  12-13 lb. turkey, thawed (follow chart on wrapper for a larger bird)

4 T. melted butter

Dash each of salt and black pepper

4 small pieces of foil

DIRECTIONS:   Preheat oven to 325º.  Open turkey wrapper and remove bird to a clean sink.  Remove the leg binding gadget.  Remove giblets and set aside for making your gravy.  I only use the neck meat for gravy and my dog usually gets the liver, heart and gizzard in her dinners over a week or so.   I like to eat them; I just don’t like them in my gravy much.

I like to rinse out the inside of the bird.  Pat the exterior dry with paper towels.  Melt the butter in a small saucepan or in the microwave.  Place turkey, breast side up in a pan large enough to hold it.  Baste with the butter all over on the outside and inside with a basting brush, using half the butter.  Sprinkle bird inside and out with salt and pepper.  I cook my dressing outside the bird as I like it to brown.  You can add some chunks of celery, onion and parsley if you like to the cavity, but I do not.  Your call there, but be sure to add those carbs below if you do. Cover wing tips and leg knuckles with foil so they will not burn.

Place pan with bird into the roaster oven, cover with lid and cook, for 1½ hours.  Open oven and baste with remaining butter.  Recover and cook for 1 hour and check for doneness with a meat thermometer in the thickest part of the breast and around the thing-leg joint (slowest area to get done).  You want the thermometer to read 170º.  Cook for another 30 minutes or so, checking with thermometer every 10-15 minutes now so as to not over cook.  Remove when it has reached 170º internal temperature. Set on cutting board for 15-20 minutes before attempting to carve to avoid tearing up the meat and all the juices running out.  You want those juices to STAY in the meat.  This turkey should be extremely moist.  Roaster ovens do an incredibly good job at moist heat roasting.

NUTRITIONAL INFO:   I can’t know what pieces or amount you will eat, so I’ll provide some numbers for both white meat and dark meat.

4 oz. dark meat contains:  250 calories, 13 g  fat, 0 carbs, 0 fiber, o net carbs, 31 g  protein and 269 mg sodium

4 oz. white meat, skin eaten contains:  222 calories, 9.4 g  fat, 0 carbs, 0 fiber, 0 net carbs, 32.3 g   protein and 255 mg sodium

Pumpkin Cake

pumpkin-cake

This moist, delicious pumpkin cake will be just perfect for your holiday dessert.  It is moist, delicious, cooks perfectly and has a lovely smooth texture.  I don’t care for the texture of low-carb cakes made exclusively with almond flour, so I use a mixture of almond flour and a bit of whey protein powder for a smoother texture.  I typically choose fresh pumpkin rather than canned, but you could use canned if you prefer.  This one’s a keeper for our holiday baking, for sure!  This recipe is suitable for all phases of Atkins, Keto diets and Primal as well.  The cream cheese knocks this out of suitability for Paleo, unless there is a suitable substitute that meets that program’s requirements.

INGREDIENTS:

2 c. almond flour

1 c. plain whey protein powder

1 c. Splenda or equivalent sweetener of choice

2 tsp. baking powder

1/8 tsp. salt

1 T. + 1 tsp. cinnamon

1 tsp. ground cloves

½ tsp. nutmeg

8 oz. cream cheese, softened

3/4 c. (1½ sticks) butter, softened

1 c. fresh (or canned) cooked pumpkin puree

4 large eggs

½ c. sugar-free maple syrup or caramel sugar-free syrup

1 tsp. vanilla

DIRECTIONS:  Preheat oven to 350º.  Line the bottom of a tube pan with parchment cut-to-fit, or use a lightly oiled non-stick bundt pan.  Oil the sides and post of your tube pan as well.  In a medium bowl, soften cream cheese and butter.  With electric mixer, blend them well.  Add eggs, syrup, pumpkin and vanilla.  Whip on high until very smooth.  In a separate bowl, measure out all dry ingredients and stir well to blend to a uniform mixture.  Add to the wet ingredients and beat with the electric mixer until a smooth batter is achieved.  With a rubber spatula, scrape the batter into the cake pan spreading it as evenly as possible.  Bake at 350º for 50-55 minutes or until toothpick comes out clean and dry.  Cool almost totally before loosening with a knife and tipping onto a cake plate for serving.   You can top with dollop of fresh whipped cream if you  like.

VARIATION:  Use lightly oiled silicone muffin pans for a muffin version.  Should make 12 large muffins that will take about 20-25 minutes to bake at 350º.

NUTRITIONAL INFO:  Makes 14 slices, each contains:

295 calories, 25.8 g fat, 7.28 g carbs, 2.30 g fiber, 4.98 g NET CARBS, 12.4 g protein, 287 mg sodium

Garlic Dinner Rolls

My Mozzy Dough, somewhere between the Flathead Pizza Crust recipe on the Diet Doctor’s website and Jennifer Eloff’s Miracle Dough recipe, makes excellent dinner rolls.  Delicious hot with butter!  Also good split, toasted with melted butter brushed on the tops and a sprinkle of Italian herbs and Parmesan cheese.  Makes delicious toasted garlic bread!  This dough has good elasticity, flavor and is so versatile.  This recipe is not suitable until you get closer to goal weight on Atkins.

INGREDIENTS:

1½ c. shredded mozzarella cheese

1 T. cream cheese

1½ T. melted butter

1 egg, beaten

½ c. Jennifer Eloff’s Gluten-Free Bake Mix

½ c. Carbquik (or another ½ c. gluten-free mix)

1 T. oat fiber

1/4 tsp. psyllium husk powder

1 small clove garlic, minced

Dash oregano

1 T. dry grated Parmesan cheese

DIRECTIONS:  Preheat oven to 350º.  Line baking sheet with parchment or silicone sheet.  Measure out all dry ingredients in small bowl, stir well and set aside.  Place mozzarella cheese shreds, minced garlic and cream cheese in glass or ceramic bowl and microwave on HI for about 1-1½ minutes to melt it.  Remove and stir quickly with a fork.  Add the egg and melted butter and stir again.  Quickly pour in the dry ingredients and stir quickly with a fork to form a single ball of dough, scraping it down off the sides of the bowl.  Knead or stir a few minutes to be sure all is uniformly mixed.  Divide into 6 equal portions and roll smooth into a ball.  Place them spaced out on parchment-lined pan.  Press slightly flat if you like, but not really necessary.  Sprinkle tops with oregano and Parmesan cheese. Bake at 350º for about 18 minutes until dry to touch and lightly browned as shown.  Remove and serve hot with butter.

CORRECTED NUTRITIONAL INFO:  Makes enough for a 9″-10″ pie-crust with lovely fluted edge, 4 hand pies, 12″ pizza crust or 6 dinner rolls which have 6.26 net carbs each if made/cut into 6 portions.

ENTIRE RECIPE CONTAINS:  1140 calories, 95.8 g fat, 58.6 g carbs, 37.6 g fiber, 21 g NET CARBS, 81.2 g protein, 1542 mg sodium (divide by number of servings/pieces for the specific application you use this dough for)

 

Loquat-Orange Preserves

Click to enlarge

At our last house there was a young loquat tree in the back yard.  Clearly planted by previous owners, but in a very shady area of the yard.  Either they didn’t know it would need full sun or perhaps the line of trees along the fence were not so big and blocking its sunlight when they first planted it.  Either way, it wasn’t flowering at all and just provided a bit of green in winter when most else is leafless.  Didn’t produce flowers or fruit for years.  Then about 2 years ago, we cut out a hackberry tree nearby and suddenly the loquat was getting a wee bit of dappled sunlight throughout the day for the very first time in its life.  The next season it produced a few bloom pods, but no fruit.  The next, many more bloom pods, but still very little fruit, maybe a dozen or so, which the local squirrels decimated.  This year, it has gone wild producing hundreds and hundreds of loquats!!  I pick up about 3# off the ground and off low limbs every single day!  I’ve always heard they make great preserves, but they’re so small (most are 1-1½”), I thought “what a pain” to peel and seed these tiny things for so little flesh yield. Yesterday I bit the bullet and decided to try my first batch of loquat preserves.

Loquats don’t have a lot of flavor to me. Sort of a cross between a plum, apple and apricot.  But I decided to add a little of my no-cook Meyer Lemon-Orange Marmalade to the preserves and EUREKA!  That was magical indeed.  Even my husband was quite pleased with these preserves, and he’s quite the jam connoisseur!  🙂  I’m glad there was a huge, established loquat tree at my new house, too.  🙂

Loquats grow in clusters

This recipe is not acceptable until the higher up fruits rung of the OWL ladder.  But if you have a loquat tree,  I highly recommend you not ignore those annoying fruit on the ground any longer and give this a try!  Well worth the 45 minutes it took to get the fruit peeled and prepared.  I plunged them into boiling water a couple minutes to help loosen the peeling like you can do when peeling tomatoes for canning.  The cooking part only took 4-5 minutes and the results were FANTASTIC! I’ll not be ignoring my loquat crop anymore!

As with all things using sweetener, I strongly recommend adding half the sweetener and tasting and add remaining sweetener to suit YOUR taste.  Everyone’s sweetness preferences vary and I lean toward the sweet side.  🙂

INGREDIENTS:

3 lb. ripe (fully yellow, not green) loquats, raw (weighed unpeeled)

2 c. equivalent sugar (I used 2 c.granular Splenda) (use 50 drops EZsweets small bottle)

2 T. erythritol (or 2 T. more Splenda)

1 c. water

2 pkgs. unflavored Knox gelatin

1/2 c. sugar-free marmalade (I used my no-cook Meyer Lemon-Orange recipe)

DIRECTIONS:  Wash and stem the loquats.  Bring some water to a boil, enough to just cover the fruit and simmer 2-3 minutes.  Remove, drain and cool.  When you can handle them, peel skin down, slice in center and dig out seed cluster.  When all fruit have been peeled and seeded put the fruit and all listed ingredients (except gelatin) into large saucepan, bring to a boil.  Lower to medium and cook just until loquats are tender but not reduced to mush, or about 4-5 minutes.  Add gelatin last and stir until it is dissolved.  Remove from heat, cool and spoon into airtight lidded jars.  Makes about 4 c. preserves.  It will get thicker in the refrigerator overnight.

NUTRITIONAL INFO:   Makes about 4 cups, or 64 Tbsp.  Each tablespoon contains:

13.45 cals, 0.05 g fat, 2.73g carbs, 0.4g fiber, 2.33g NET CARBS, 0.85 g  protein, 2.3 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

Air Fryer Whole Roasted Chicken

I finally got around to trying a whole, roasted chicken in my Power XL 7 qt. air fryer last night.  The meat of the nearly 5# bird was moist and cooked perfectly done (even at the joints).  My husband just loves chicken that is baked or roasted!  Also tried my new Peggy’s Poultry Rub on it and that was a winner, too!  I may add even more of the rub next time!  Yummy!  This recipe is suitable for all phases of Atkins and other keto diets, as well as for Paleo-Primal folks.

INGREDIENTS:

1 whole chicken (mine was 4.75 lbs)

1 t. olive oil

1 T. Peggy’s Poultry Rub (or seasoning of your choice)

DIRECTIONS:  Pat the chicken dry of any water/moisture with paper towels.  Rub olive oil all over the chicken getting all skin surfaces damp with oil.  You’ll want to wash and dry off your hands at this point.  Next sprinkle 1 tsp. of the seasoning bland over the top surfaces of the chicken.  Sprinkle 1 tsp. over the bottom surfaces of the chicken.  Invert chicken to expose the carcass opening and sprinkle the remaining spice blend as best you can inside, rubbing until it is distributed.  Although I did not do it this, next time I may make a slit into the lower leg quarter joints and rub a tad in that joint as well as a tad underneath the breast skin as I am able.

Preheat your air-fryer at 350º a few minutes (mine requires 4 min. preheat).  Open basket/drawer and place seasoned bird into the basket/drawer breast side down. Cook the bird for 30 minutes.  Then open drawer and using a heavy kitchen fork, turn the bird over, now breast up.  Cook for 20 minutes and open basket to (check leg quarter with a meat thermometer (165º internal is done).  Also check thickest part of breast.  If not to 165º yet, continue cooking another 5-10 minutes and check again.  My 4.75# bird took precisely 25 minutes on side two.  Cookers vary, so the rule of thumb with air fryers is CHECK YOUR FOOD OFTEN to avoid under cooking, or worse, over cooking and major disappointment.   Always remember that any air-fryer recipe is just a guideline and nothing more.  Cookers vary for any recipe cookbook for them to be always spot on……….even the manufacturer’s cookbook!  Food size and volume/weight impact any instructions and cooking times/temps.

ADDED NOTE:  I recommend soaking your basket in 1″ water while you enjoy your meal (for easier cleanup).  Also don’t forget when fully cooled, to wipe off (use a soapy sponge) the element at the top and back walls of cooker to get any grease splatters there.  If you don’t do that, the cooker is likely to smoke heavily at next use and you’ll think the machine is dying on you.  It just wasn’t thoroughly cleaned after roasting meat.

NUTRITIONAL INFO:  I can’t really provide that for you as I can’t know what pieces you eat, how large your bird is, nor how many pieces you will eat.  I certainly can’t know how much of the seasoning you will be ingesting on any particular piece.  Best calculation I can recommend for you is to take the stats for the piece/size of piece(s) of chicken you eat and add 1/8 tsp. of the spice blend for each piece you consume.  That said, this recipe is so low-carb…………I wouldn’t bother calculating anything but the meat itself that you consume.  One can get too anal about any diet in my opinion.  Just enjoy this delicious recipe and know that you are not breaking the carb bank doing so!

1 tsp. spice blend = 0.84g NET CARBS

Peggy’s Poultry Rub

I’ve been trialing a new poultry rub recipe I’m developing for chicken and turkey.  Have tried it several times and I just kept increasing several of the ingredients as well as eliminating one that added nothing to the flavor profile.  I think it’s about right for my palate now.  I am quite pleased.  I have tested it on oven baked cut-up chicken parts and liked that method best, as the rub gets on more surfaces of the chicken flesh that way.  But last night I tested it on an air-fryer whole roasted chicken.  That was moist and delicious, but the seasoning does a better job on individual pieces, in my opinion.  Can’t wait to try this on duck!  This recipe is suitable for all phases of Atkins and other Keto programs.  It is also OK for Paleo and Primal Blueprint followers.

NOTE:  My husband is on a low-sodium diet, so you will notice my spice blends have little salt (if any).  I can always add salt at the table if I want more.  You may want to increase the salt in the blend itself for your family’s palate. 🙂

INGREDIENTS:

2 T. Spanish paprika (regular is OK, but lacks the smoky flavor I love)

On a whole roasted chicken

1 T. chili powder

2 T. onion powder

1 T. garlic powder

1 T. black pepper

2 t. dried crushed sage leaf

2 t. dried crushed basil

2 t. dried crushed oregano leaf

1 t. sea salt

DIRECTIONS:  Mix all ingredients on a paper plate.  Stir well.  Fold plate and pour all into a spice jar (with a lid).  Close lid and shake well to distribute ingredients evenly.  Use about 1 T. on a whole (or cut up) chicken.

NUTRITIONAL INFO:  Makes about 9 T. of the rub (or 27 tsp).   Each teaspoon contains:

6.44 cals, 0.15g fat, 1.37g carbs, 0.5g fiber, 0.87g NET CARBS, 0.26g protein, 89.6 mg sodium

 

Kielbasa with Cabbage & Kale

kielbasa-with-cabbage-kaleHaving made keilbasa and cabbage many a time I don’t know WHY it took me so long to  throw in a little kale into the skillet.  Once I did, there was no turning back.  This vegetable combo is so tasty!  The cabbage mellows any bitterness in the kale; the kale gives depth of flavor to the blander cabbage.  Even my husband wolfed this down and he’s not a fan of either vegetable!  So that sounds like a keeper to ME.  🙂 The caramelized onion brings the perfect touch of magic sweetness to the flavor profile.

I use Burton’s brand of sausage (newly discovered at my HEB & Walmart grocery in Texas).  I always like a brand that  has much less garlic than most people.  Many companies put way too much garlic in their smoked sausage for my palate.   This hearty, delicious dish is suitable for all phases of Atkins, other Keto diets and Primal-Paleo as well.

INGREDIENTS:

2  T. bacon grease

4 links your favorite smoked sausage, sliced ¼”

3 c. chopped green cabbage

2 c. chopped kale (larger stem parts removed)

2 oz. slivered sweet yellow onion

¼ tsp. coarse black pepper

VARIATION:  Add a splash of your favorite vinegar to the skillet for the last few minutes of cooking for a more Polish or Czech-style of this famous dish. 

DIRECTIONS:   Heat  bacon grease in a non-stick wok or skillet over high heat.  Add sausage and stir fry until it begins to lightly brown. Add the onion and saute until starts to wilt and caramelize. Add cabbage and chopped kale, sauteing  just until cabbage begins to wilt.   Sprinkle with the black pepper and serve.

NUTRITIONAL INFO:     Makes 4 adult servings, each 1½-cup  serving contains:

266 calories, 21 g fat, 9.37 g carbs, 2.5 g fiber, 6.87 g NET CARBS, 11.1 g protein, 378 mg sodium

Cajun Shrimp and “Grits”

This dish came out so good.  Frankly, I was quite surprised!  I essentially took my method for making shrimp scampi, added some Cajun spices to take it up a notch, topped with buttery Parmesan bread crumbs and served over a bed of seasoned cauli-rice.  Man………this is definitely a keeper!  My husband just ranted about his dinner tonight!  I confess it was one of the better shrimp dishes I’ve created in quite some time!  Provided you use an Induction-friendly bread for the bread crumbs, this is suitable for Atkins Induction and all other Atkins diet phases!  Just leave out the 2 T. white wine until Phase 2, please.  🙂

BASE INGREDIENTS:

4 T. unsalted butter

2 oz. yellow onion, slivered as thinly as possible

3 cloves garlic, minced

1/8 tsp. salt (omit if using salted butter)

1/8 tsp. cayenne pepper

2 T. (1 fluid oz) white wine (omit if still in Atkins Induction Phase)

30 large peeled shrimp (I used pre-cooked, tail-on, but raw will work also)

CRUMB TOPPING INGREDIENTS:

2 slices plan-suitable low-carb bread, crumbed

2 T. grated Parmesan cheese

½ c. chopped parsley

4 T. more unsalted melted butter

‘GRITS’ INGREDIENTS:

½ small head cauliflower, cut into chunks

1 small carrot, peeled and cut into chunks

1/8 tsp. each onion and garlic powder

¼ tsp. (more if you like thinks spicy) my Cajun Seafood Spice Blend

1 c. Cheddar Cheese shreds

½ c. chopped green onions or chives

DIRECTIONS:  Begin by making the “grits” first.  Place the chunks of cauliflower and carrot in you food processor (or blender) and pulse until riced coarsely.  Scrape into microwavable bowl and cook on high for about 4-6 minutes or until no longer raw/hard (but not overly done)  Stir the spices in along with the green onions and cheese shreds.  Set aside while you make the rest of the layers.  In a large skillet (I used non-stick), over medium-high heat, melt one whole stick (8 T.) butter.  Carefully pour just half the melted butter into the bread crumb mixture and blend to moisten the crumbs evenly with the butter. Again, set the topping aside for now.

Preheat oven to BROIL.  In the 4 T. melted butter remaining in the skillet, add the slivered yellow onion and garlic.  Add cayenne and salt and continue to saute a couple more minutes to soften & caramelize them.  Add white wine and simmer 1-2 minutes only.   Spread mixture evenly in the skillet.  Scrape the cheesy grits mixture over the top of the caramelized onion mixture, spreading it evenly.  Next arrange the shrimp in a single layer, 2 concentric circles, tail out, placing shrimp fairly close together as they shrink during cooking.  If you end up with a few shrimp left out of the two circles, put those in the center, tail centered and pointing upwards.  That will look attractive for table presentation.

Sprinkle the crumb topping evenly over the shrimp.   When broiler is hot (450º-475º) pop skillet into broiler and broil until bread crumb topping is golden brown as shown above.  Shrimp cooks fast, so they should get properly done even if you are using raw shrimp. Those mounded in the center will cook the slowest, so check to insure they are properly cooked.

VARIATION:  You can construct this differently, by cooking the “grits” in a separate microwavable serving baking dish and cook the shrimp separately in the skillet.  Then simply top 1/3 portion of the “grits” on each of 3 plates and top with 1/3 the broiled shrimp mixture.  Your call on the construction method.  Will taste great either way.

NUTRITIONAL INFO:   Makes 3 servings, each contains 10 shrimp & 1/3 the grits

643.6 cals, 52.5g fat, 15.8g carbs, 4.76 g fiber, 11.04g NET CARBS, 32.3g protein, 781mg sodium.  To reduce carbs, eliminate the carrot, reduce cheese & use 1 slice bread for crumb topping………or make it stretch for 4 servings. 🙂  )

 

 

 

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

Cherry Strudel

Who doesn’t like strudel?  I’ve used my Mozzy Dough to make peach strudel, so I’m trying a cherry version now.  I like the peach better; my husband always prefers cherry anything.  This dessert/breakfast option is not suitable until you are at Phase 2 Atkins or near goal weight due to the flour in CarbQuik mix.

 

INGREDIENTS:  

1 recipe my Mozzy Dough

1 can red cherries (water pack)

liquid sweetener of choice to taste

3/4 tsp. glucomannan powder

1 tsp. coconut oil (to oil pan, or omit and use parchment paper)

DIRECTIONS:  Preheat oven to 350º.  Oil 8″x 12″ pan (or thereabouts in size) with coconut oil or line with parchment paper, your choice.  Stats below include oil on pan.  Make up the Mozzy Dough per that recipe’s instructions.  Press kneaded dough evenly into pan all the way to edges.  In a small bowl, stir glucomannan into cherries with liquid.  If you use xanthan gum instead to thicken your filling, you will have to heat the filling to a boil, then simmer and allow to thicken under heat to desired thickness.  Heating is not required for glucomannan to thicken……..just time.  When glucomannan is dissolved into cherry liquid and well-distributed, set aside for 10 minutes to thicken up.  Then spoon cherry filling down the center of dough lengthwise.  Gently lift one side of the dough up and over the cherry filling to the middle of the strudel.    Lift remaining side of dough up and over the filling, slightly overlapping the edge of the first flap of dough and set it down gently.  Press the dough seam lightly with fingertips.  Pop into 350º oven for about 20 minutes or until browned to your liking.  Cool slightly and cut into eight 2″ slices.  I like mine served warm, but we both think this dough is slightly improved when served at room temperature.  🙂

NUTRITIONAL INFO:   Makes eight 2″ slices, each contains:

163 cals, 11.77g fat, 12.56g carbs, 5.68g fiber, 6.88g NET CARBS, 10.5g protein, 197 mg sodium.

 

 

Sausage-Stuffed Portobello Mushrooms

If you’re a mushroom fan you MUST try these.  You can use either breakfast bulk sausage or Italian sausage to make them.  They will be delicious either way.  My Homemade Italian Sausage is what I used, as it is low in sodium or you can use my Homemade Breakfast Sausage for a different flavor.  If you use commercial sausage, bear in mind the sodium count will be much higher than shown below.   For the breadcrumbs, I used a slice of my homemade Grain-Free Fluten-Free Focaccia because I have it currently made and on hand.  Using other low-carb bread for your bread crumbs will also impact numbers and require recalculations be done. This recipe is suitable once you are at Phase 2 Atkins.

INGREDIENTS:

4 Portobello mushroooms (about 4 oz. each)

3 T. olive oil

14 oz. ground Italian (any casing removed) or bulk breakfast sausage, crumbled

1/3 c. chopped red bell pepper (or green)

2 oz. onion, chopped

1 clove garlic, minced

¼ c. chopped parsley

¼ tsp. dried oregano, crushed

1/8 tsp. dried basil

1/8 tsp. each sea salt and coarse black pepper

¼ tsp. Sriracha sauce (or 6-8 drops Tobasco)

1 slice low-carb bread (I used my gluten-free focaccia)

1 beaten large egg

4 oz. mozzarella cheese shreds

¼ c. grated Parmesan

DIRECTIONS:  Preheat oven to 350º.  Wipe mushrooms clean with a dry, clean cloth.  Stem and with a spoon, scoop out and discard black gills in center.  Chop stems and set on paper plate.  Chop/mince all listed vegetables and add to that same paper plate.  Heat olive oil over medium-high heat.  Brush mushroom cap domed sides with olive oil and place on baking sheet.  In remaining oil saute the sausage crumbles, breaking up smallish.  Add all listed vegetables, including the chopped mushroom stems, cooking until all are tender.  Turn off heat.  Add all spices shown and the Sriracha sauce (or Tobasco).  Crumb your low-carb bread and add to the mixture.  Beat the egg in a small bowl and add.  Stir the finished filling mixture well so all gets moistened with the egg.  Fill each of the mushroom caps with 1/4 of the filling.  Sprinkle 1 T. Parmesan on top of each mushroom.  Finish with 1 T. mozzarella shreds sprinkled on top.  Pop pan into preheated 350º oven.  Bake 20-25 minutes.  Enjoy with a lovely green salad or green side of your choosing.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

522 cals, 40g fat, 10g carbs, 3.37g fiber, 6.63g NET CARBS, 32.3g protein, 316 mg sodium

 

 

 

 

German Brats and Vegetables

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We recently grilled some delicious German Beef Brats I get from my grass-fed beef supplier. The seasoning blend in his sausages is simply delicious!  Very heavy with black pepper, but we like that.  With the 3 leftover links I defrosted tonight, I created a quick, stir-fried dish that’s both tasty, satisfies and yet stays low in carbs, despite all the vegetables in it. This recipe is suitable for all phases of Atkins, Keto, Paleo and Primal nutritional programs.  You could also make this using any type of brats, smoked sausage or Kielbasa with equally good results.

INGREDIENTS:

2 T. bacon grease

8 oz. German beef brat sausages (or any lean link sausage), precooked & sliced

1 c. frozen green beans

4 oz. onion, sliced thinly

4 oz. green cabbage, sliced

1 large clove garlic, minced

4 oz. red bell pepper, sliced

4 oz. sliced mushrooms, drained

Dash each salt and black pepper

¼ tsp. Sriracha chili sauce

DIRECTIONS:    Heat the bacon grease in a non-stick wok or skillet.  Saute the green beans and onion until it begins to wilt.  Add the cabbage and garlic next and continue sauteing until it just begins to soften.  Add the bell pepper, stirring as it softens just a bit (but isn’t mushy).  Add sausage, mushrooms, salt, pepper and Sriracha sauce and stir well for 2-3 minutes for flavors to blend. Remove and enjoy.   I ate mine plain, but it would be good on brown rice for non-low-carb guests.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

274 cals, 22.5g fat, 10.1g carbs, 3.05g fiber, 7.05g NET CARBS, 8.7g protein, 384 mg potassium, 725 mg sodium

Coconut Crust Fruit “Pizza”

CoconutFruitPizza

This is a very old recipe of mine I modified so it is now suitable for Atkins low-carb.  It’s a pretty dessert that impresses company and yet it is so easy to make!  You make the crust a day ahead and put it all together right before serving.  The crust is very dense (not at all crumbly) and is  easiest eaten with your hands just like pizza rather than a fork!  This recipe is not acceptable for Atkins Induction, but you can enjoy it once you get to the nuts and seeds level of Atkins Phase 2 OWL.  Softening 1-2 oz. cream cheese and blending into the whipped cream is a good variation for this.  But that is not calculated in the nutritional info below.

My favorite version of this dessert is one made with fresh peaches and a few drops of almond extract added to the whipped cream.  Sooooo good!

VARIATION:  Use sliced fresh peaches, use raspberries, use blueberries.  You can also add softened cream cheese to the creamy filling and reduce the whipped cream for a firmer, richer filling. 🙂

CRUST INGREDIENTS:

1  c. unsweetened coconut

1/2 c. chopped almonds

1/3 c. Splenda (or equivalent liquid sweetener)

2 ½ T. low carb bake mix or almond flour (or 1 T. coconut flour)

2 egg whites lightly beaten with a whisk until frothy

1 tsp. almond extract

TOPPING INGREDIENTS: 1 c. heavy cream, 1T. s/f syrup like DaVinci or Torani and 1 pt. fruit.   Alternately you can use only 3/4 c. whipping cream and fold in 1/4 c. softened cream cheese if you like.  You will need to recalculate stats below if you do that, however.

DIRECTIONS: Line a pizza pan with foil.  Grease with butter a 9-10″ circle.  Combine all crust ingredients in a bowl and stir well.  Using fingers, spread and press firmly the coconut crust mixture into a 9-10″ circle on a greased sheet pan.  Bake at 325º for 20-25 minutes or until lightly browned.  Cool on a wire rack.  Refrigerate overnight.

The day you want to serve, place crust on flat cake plate.  Whip cream with a splash of vanilla and sweetener of your choice (I like coconut or vanilla DaVinci sugar free syrup).   Spread whipped cream evenly over coconut crust and top with raspberries, sliced strawberries or if on the fruit rung of OWL, this is good with thinly sliced peaches.  Chill for an hour and then cut into 8 wedges and serve.

NUTRITIONAL INFO: Serves 8, each serving (using strawberries) contains:

273 cals, 25g fat, 12g carbs, 5.1g fiber, 6.9g NET CARBS, 5g protein, 43 mg sodium

Taco Shells

Right out of the oven.

      Makes great Tacos or Chalupas.

Taco Shells that are somewhere between a browned pie crust, a cracker and a tortilla in texture.  Useful as a corn tortilla substitute.  They were quite tasty with our chili at lunch today, as well as those eaten alone with a smear of butter on top.   As you can see in the photo, they can be folded over nicely for a “taco shell” while still warm.  But you can also use them flat for making chalupas!  They are ever so slightly chewy in the very center 1″(from the psyllium, no doubt).   You could try browning them more for a crisper center, but be aware the edges are likely to over-brown and taste burned if you cook too long.

FYI, these can be fried, but when I fried some in oil they didn’t taste one bit better, were no crisper and were definitely greasier.  So my preference is to bake them and not have to stand over a hot skillet of oil.  This recipe is not suitable for Atkins Induction.

Cheese Crisps

INGREDIENTS:

Perfect with chili, too!

1 c. shredded mozzarella cheese

1 c. shredded Cheddar cheese

1 T. olive oil

1 egg, beaten

½ c. Jennifer Eloff’s Gluten-Free Bake Mix

½ c. Carbquik

1 T. oat fiber

1½ tsp. psyllium husk powder (I use NOW brand)

We used a spoonful of this for our tacos! Yum!

Dash each onion and garlic powder (optional)

DIRECTIONS:  Line two large sheet pans with parchment paper.  Place mozzarella and Cheddar shreds in a large glass or ceramic bowl and microwave on HI for about 2 minutes to thoroughly melt.  The key to success with this dough is to work quickly every step of the way, while the cheese is soft and pliable.  Remove bowl from microwave and quickly blot excess grease (from Cheddar) off the top with paper towels.  Stir quickly with a fork to blend together to blend.  Add the olive oil and stir again.  Add the dry ingredients and then beaten egg last.  Quickly stir to bring the wet cheese and flours to form a ball of dough, making sure to scrape all cheese/dough off the sides of the bowl as you do so.  Knead with your hand 5-6 times right in the bowl to be sure all ingredients are uniformly mixed.  When it is a smooth ball of dough, form a large log of the dough.  Divide the log in half.  Divide each half in half once again.  And finally, those pieces into halves making a total of eight (hopefully equal) balls of dough about 1½” round.  Roll and press onto your parchment-lined pan, pressing with the butt of your palm to about a 5″ circle (you want it very thin but not tearing anywhere).  Pop pans onto two racks in a 350º oven for about 7-10 minutes or until browned as shown above in the photo.  Remove from oven and allow to cool a few minutes.  These were great with chili at lunch today.  Just a hint of cheese taste, but any more and I don’t think you could form this into a workable dough, quite frankly.  You can go down that experiment road if you feel inspired.  FYI, cheddar is much harder to work with than mozzy in what is essentially a modification of the Fathead Pizza Dough recipe.  So if you increase cheese, my recommendation would be to increase the mozzy and not the Cheddar.

NUTRITIONAL INFO:   Makes 8 taco or chalupa shells,  each contains:

164 cals, 13g fat, 8.15g carbs, 4.92g fiber, 3.23g NET CARBS, 12g protein, 287 mg sodium

Chicken-Sausage Roulades

Chicken-Sausage Roulades

This is an excellent way to use up that dab of cooked spinach that I invariably seem to have leftover every time I cook it.  This dish is quick, easy and so flavorful!  You’ll want to give this a try sometime.  It’s suitable for all phases of Atkins and Keto diets.  Primal followers can enjoy it but it is not suited to a Paleo lifestyle unless you omit the cheese or sub in a plan suitable creamy binder.

INGREDIENTS: 

9 oz, chicken breast, skinned

2 slices (1 ¾ oz.) Muenster cheese (you can use Swiss or Jack cheese)

2 oz. pork breakfast sausage (or Italian sausage)

¼ c. cooked spinach

Seasoning blend of your choice

DIRECTIONS:  Preheat oven to 350º.  Oil a small baking pan.  Pound the chicken breast between two pieces of plastic wrap with a meat mallet.  Try not to tear it and strive for ” thickness.  Remove top sheet of plastic.  Cut into 2 equal portions.  Form sausage into two flat oblong pieces and fold the cheese slices around them.  Lay those “logs” in the center of each piece of chicken.  Spoon 2 T. spinach down each “log” of cheese & sausage.  Tightly roll chicken around the log of sausage and cheese.  Lift onto the baking pan, seam down.  Drizzle the roulades with the olive oil and brush with a brush to spread it evenly on the surfaces. Sprinkle the roulades with your favorite seasoning.  I used a blend of Mrs. Dash (original), onion powder and granulated garlic.  Pop into 350º oven for 20 minutes.  Remove and baste all surfaces with the olive oil in the pan (add more if needed).  Return to oven and bake another 15-20 minutes or until firm and golden brown.  Sausage will be done by now and cheese will have begun to run out the ends.  Plate and serve with mashed cauliflower or your preferred vegetable.  ENJOY!

NUTRITIONAL INFO:  Makes 2 servings, each contains:

456 cals, 27.9g fat, 1.65g carbs, 0.95g fiber, 0.7g NET CARBS, 48g protein, 913 mg sodium

Indian Curry Leaf Fish on Cauliflower Pilaf

Indian Curry Leaf Broiled Fish on Cauliflower Pilaf

I changed up my usual Indian broiled fish recipe tonight and my husband just LOVED the new ingredient and method of serving.    This dish goes together really fast, so it is an easy meal prep during the summer when it’s hot and you don’t want the oven on long.  If you wish, you can use whole fish for this recipe, but you will want to bake at 350º rather than broil if using whole fish.  If using whole fish, cooking time will be 20-30 minutes depending on the size and thickness of your fish.  This spice mixture would also be good on flounder,  trout or bluefish filets.  This recipe is Induction friendly.

I order my curry leaf powder on-line.  Many spice vendors carry it. If you can’t (or don’t wish to) order it I would substitute 1 tsp. dried mint leaves.

INGREDIENTS FOR CAULI PILAF:

1 small head cauliflower (or 1/2 larger head)

2 T. olive oil

2 oz. red onion, finely minced

2 T. cilantro (I used the stems only)

½ tsp. Garam Masala Spice Blend

1/8 tsp. turmeric

Dash sea salt

DIRECTIONS FOR PILAF:  Cut cauliflower into chunks and pulse in food processor or blender to coarse “rice” stage.  Microwave in covered bowl for 4 minutes, stirring once before removing from microwave.  Set aside a few moments.   Heat olive oil in non-stick pan over high heat and saute onion and cilantro until nearly tender.  Add Garam Masala, turmeric and salt.  Lower heat.  Using a yellow or metal spoon (turmeric will stain white or wooden tools) gently stir in the tender cauliflower rice and mix all  until well-blended.  Turmeric will turn the mixture light yellow.  This is normal and what you want.  Let pan set over lowest heat possible for flavors to mellow while fish is broiling.

INGREDIENTS FOR FISH:

4   Tilapia filets (about 4-5 oz. each) [or fish of choice]

1 tsp. minced ginger root

1 tsp. minced garlic

1 finely chopped jalapeno, seeded and chopped

2 T. chopped cilantro

¼ tsp. turmeric

Dash each of cayenne, black pepper & turmeric

1/2 tsp. curry leaf powder  (or 1 tsp. dried crushed mint leaves)

4 T. unsalted butter, melted

1 T. tomato paste + 3 T. water (or ¼ c. tomato sauce)

FISH DIRECTIONS:  Preheat boiler. Lightly oil or parchment line a medium a baking pan large enough to hold fish in single layer.  Lay filets in the pan white side up.  Mix all other ingredients in a glass or metal bowl.  Do not use a plastic bowl (or your food processor) as the turmeric stains them yellow.  Add HALF the melted butter and mash all the seasonings to blend well in to a thick paste.  Using the back of a spoon, spread seasoning paste evenly on the tops of the 4 filets.   Broil for about 10 minutes, until thickest part of the filets is firming up.  You can bake for about 20 minutes (30 for whole fish) at 350º if you prefer, but I think broiling this is best.  Fast is goodness in my book.  When done, remove and drizzle remaining melted butter on each portion and serve with the cauliflower pilaf as a base, trying to use 1/4 of the pilaf under each of the 4 servings.  This pairs  nicely with my homemade Samosas.

NUTRITIONAL INFO: Serves 4, each serving contains:

327.25 cals, 26.15g fat, 5.62g carbs, 2.15g fiber, 3.47g NET CARBS, 24.35g protein, 84.5 mg sodium

Crunchy Parmesan-Boursin Chicken Filets

Crunchy Parmesan-Boursin Chicken Filets

This simple dish will really please your family.  It’s almost effortless to make if you have some of my Shawarma Mayo made up (I always keep it on hand in my fridge).  You can use regular homame mayo, but it won’t come out quite as good, as the Shawarma mayo linked in the recipe really is quite good with Boursin cheese.  This can be ready in 30 minutes or less! Truly delicious and suitable for all phases of Atkins, Keto diets, Primal-Paleo as well.

INGREDIENTS:

24 oz. boneless, skinless chicken breast, in 4 nice portions

4 T. my homemade Shawarma Mayonnaise

4 T. Boursin Garlic-Herb cheese (or garlic-herb Alouette cheese)

1 oz. pork rinds

½ c. parsley, chopped

¼ tsp. each black pepper, garlic powder & onion powder

¼ c. Parmesan cheese (any variety will work)

DIRECTIONS:  Preheat oven to 350º.  Using the flat side of a meat tenderizer or mallet, pound the 4 breast filets between 2 sheets plastic wrap to flatten them a bit using the flat side of a meat tenderizer or mallet.  Real thin is NOT necessary here, just flatten them so they aren’t too thick for fastest baking. Place filets on an oiled baking pan making sure they are not touching.  Brush each with 1 T. of the Shawarma Mayo.  Then dot each with 1 T. of the Boursin cheese.  Place all remaining ingredients in a food processor or blender and pulse to make a nice crumb mixture.  Sprinkle this mixture evenly over the chicken filets and pop pan  in 350º oven for about 30 minutes or until golden brown.

NUTRITIONAL INFO:     Makes 4 servings, each contains:

500 cals. 29.3g fat, 1.5g carbs, 0.22g fiber, 1.29g NET CARBS, 59.5g protein, 975 mg sodium

Blueberry Muffins

blueberry0031

We love blueberry muffins so you KNOW I had to try to make them low-carb.  Originally, I did this recipe for a loaf bread, but decided to make them a second time as muffins.  That works much better for this batter.  🙂  These have a real good flavor and are very moist and light.  So many low-carb baked goods are too dense for my liking.  Not so with these.  This recipe is not acceptable until you reach the grains rung of Atkins OWL (ongoing weight loss phase) when you are nearing goal weight.

INGREDIENTS:

½ c. golden flax meal

½ c. Jennifer Eloff Vital Ultimate Bake Mix (click for her recipe)

1 tsp. baking powder

½ tsp. baking soda

6 T. Splenda, granular

1 pkt. stevia powder

2 eggs, beaten

½ c. water

2 T. coconut oil

1 tsp. vanilla

¾ c. freeze-dried, frozen or fresh blueberries

DIRECTIONS:  Preheat oven to 350º and place 8 paper liners into a muffin tin.  Measure dry ingredients into mixing bowl.  Beat in eggs, water, coconut oil and vanilla.  Beat batter about a minute until it is smooth.  Gently fold in berries and using a spoon or 2T. measuring cup, carefully fill the paper cups evenly.  They will be about 3/4 full with batter.  Pop into preheated oven and bake for about 20 minutes.  You can also do this in a greased loaf pan (won’t rise much though) and if done as a loaf, bake for about 25 minutes or until center springs back when touched.  Slice into 8 slices.  Serve warm.

NUTRITIONAL INFO:  Makes 8 slices or 8 muffins, each contains:

130 cals, 9.56g fat, 7.18g carbs, 2.84g fiber, 4.34g NET CARBS, 5.2g protein, 160 mg sodium

Pork Chops with Roasted Poblano Gravy

Pork Chops in Poblano GravyI picked up a couple of medium-size poblano peppers at the store yesterday as I wanted to make a creamy sauce for some pretty pork chops.  I added a mashed avocado to my sauce, which added nutrients, but absolutely no flavor whatsoever and I will not add it in future.  Waste of a good avocado in my opinion.  😉

This recipe was quite tasty if you like the taste of poblanos.  As a rule, these peppers are not spicy hot, especially when you roast them as I did for this recipe.  Although there are the occasional hot ones out there.  However, that has only happened to me one time in 45+ years of cooking with them.

This recipe is suitable for all phases of Atkins, Keto diets and Primal followers.  Use coconut milk instead of the cream for Paleo dining.

Variation:  Substitute 2 portions of seared boneless chicken breast or chicken thighs for the pork.

INGREDIENTS:

2  medium poblano peppers, stemmed, seeded, cut into halves

2   pork chops (mine were 7-oz bone-in)

1-2 tsp. bacon grease

1 clove garlic, minced

¼ c. chopped cilantro

½ c. heavy cream

½ c. chicken broth (I use homemade)

Dash each salt and black pepper

DIRECTIONS:  In a skillet, melt the bacon grease and cook the pork chops until brown on both sides and thoroughly done.  Remove to a platter for now.

Preheat oven to 375º.  Stem, seed and cut pepper into halves lengthwise.  Place cut side down on a baking pan and roast for about 20 minutes.  Peel as much of the papery skin off as you can get off. Cut into ¼” strips and set aside.

In the skillet you seared the meat in, add the garlic, pepper, cilantro, salt, pepper and saute over medium heat for a few minutes.  Add the chicken broth and reduce heat to medium-low.  Add cream and simmer for 5 minutes.  Replace chops on top and allow them to reheat on low fire.  Serve with half the gravy dipped over each chop.  ENJOY!

NUTRITIONAL INFO:   Makes 2 adult servings, each contains:

552 cals, 39.3g fat, 5.4g carbs, 1.3g fiber, 4.1g NET CARBS, 41.7g protein, 239 mg sodium

 

Stuffed Focaccia

Stuffed Focaccia

I wanted something Italian tonight, but not pizza and not pasta.  So I decided to try a stuffed focaccia.  GOOD decision, as this came out VERY good!

variation, add a few sliced black olives, but I didn’t have any on hand.

Before Cutting
Before Cutting

This recipe is suitable for Phase 2 Atkins, Keto diets, Primal folks if consumed only occasionally.  This recipe is only suitable for Paleo if you use a plan suitable bread.

VARIATION:  Add a few sliced black olives to the filling

INGREDIENTS:

1 lb. ground beef (or ½ beef and ½ Italian sausage removed from casings)

½ tsp. total Italian Spice blend

½ c. almond flour

¼ c. golden flax meal

¼ c. plain whey protein powder

1 tsp. baking powder

3 T. cream cheese, softened

2 large eggs, beaten

1½ c. shredded white mild cheese (I used a combo of Monterey Jack & Mozzarella)

1 tsp. cider vinegar

1 T. heavy cream

1 T. water

1 tsp. yeast dissolved in another 1 T. warm water (optional, for flavor)

FILLING:  6 oz. sliced mozzarella cheese + 1/4 tsp. Italian Spice Blend

TIP:  If you are not gluten-free, I find 1 T. oat fiber added improves this bread’s texture greatly.  But remember, oat fiber is NOT 100% gluten-free.

DIRECTIONS:  Preheat oven to 350º.  Brown the beef in a skillet.  Add half of the Italian Spice and a dash garlic powder if you like.  Stir well, remove from heat and set aside.

Soften cream cheese in medium mixing bowl in microwave.  Beat in the eggs, cream, water, vinegar, both cheeses and dissolved yeast (if using).  Measure and add in all the dry ingredients and stir well with a rubber spatula. Line an 8 x 11 pan (I used metal) with parchment paper or silicone sheet.  Spoon up around 1/2 of the batter onto the paper and spread to a thin layer with a fork. Batter will be about ¼” thick.  Use 9 x 13 pan for thinner stuffed focaccia results.

Drain meat of any excess grease and spread evenly on bottom layer of batter.  Place the sliced mozzarella cheese on next.  Sprinkle with the rest of the Italian Spice blend.  Dot with the remaining batter, spreading with a fork as best as you can, but it doesn’t have to be perfect coverage.  As it will spread out a bit during baking.  Pop into 350º oven and bake for about 20 minutes or until dry to the touch in the center and lightly browned.  Cool 3-4 minutes and cut into 6 equal portions.  Lift carefully with spatula, avoiding parchment on bottom and serve with a nice green salad on the side.  Store leftovers covered in the pan or in a plastic bag in your refrigerator.  Goes well with a green, tossed salad with a light vinaigrette dressing.

NUTRITIONAL INFO:   Makes 6 large slices, each contains:

487 calories

37 g  fat

5.61 g carbs, 2.43 g fiber, 3.18 g NET CARBS

36.3 g protein

558 mg sodium

Beef Stroganoff

 

IMG_4983
Shown over Al Dente’s Carba-Nada egg fettucine noodles

This is how I usually put this famous dish together…..pretty simple, actually.  Takes under an hour to prepare. We low-carbers can serve it over low-carb noodles (I can highly recommend Al Dente’s “Carba-Nada” fettucini noodles), shredded stir-fried cabbage or mashed cauliflower.  I don’t care for it much on zucchini noodles, but you might like it that way.   This recipe is suitable for Induction if served over the cauli-mash and the red wine is omitted.

INGREDIENTS:

1 lb. sirloin steak, trimmed & cut in thin strips

4 T. butter, unsalted

4 oz. onion, chopped

8 oz. mushrooms, sliced

1 c. beef broth (or deglaze the skillet with water)

¼ c. red wine (omit if still in Atkins Induction)

½ c. sour cream

xanthan gum or your favorite thickener

Low-carb noodles or veggie “noodles” of your choice

DIRECTIONS:  In a large non-stick skillet or wok, brown the onion.  Add meat strips and continue searing until nicely browned.  Add mushrooms at this point.  Saute for a few more minutes until they, too, are done.  Lower heat to lowest setting.  Add beef broth & red wine.  Simmer 5-10 minutes to blend flavors.  Cover with lid and simmer (or bake at 350º ) for 30 minutes or so.  Check and stir occasionally during cooking.  Slightly thicken with a very light dusting of xanthan gum or your favorite thickener, whisking continuously between additions.    Right before serving, with fire off, remove lid and gently stir in sour cream.  Lower heat and simmer just a few minutes.  Do not let boil after adding sour cream or it can curdle and be visually off-putting.  Serve over buttered stir-fried cabbage shreds, cooked zucchini noodles, Carba-Nada noodles or mashed/riced cauliflower.

NUTRITIONAL INFO: Please note the numbers below do not reflect the veggie or noodles you serve this on.  The numbers below are for the meat sauce only.

Serves 4, with each serving containing:

344 calories

21.9 g  fat

5.6 g  carbs, 83 g  fiber. 4.82 NET CARBS

28.8 g  protein

313 mg. sodium

Indian Chicken Tandoori & Roasted Vegetables (Sheet Pan)

This dish goes together in 30 minutes and can be on the table in no time with a convection oven feature on your oven.  Just marinate the chicken a half hour, cut the veggies up into your sheet pan and it cooks itself…….REALLY!  My kind of meal, as my regular readers know.  I’m such a lazy cook! This recipe is suitable for all phases of Atkins, Keto programs, Paleo and Primal Blueprint as well!  You can make it as spicy as you like, increasing the Tandoori spice and curry powder, but I’ve kept this recipe fairly “tame” as that suits my palate.

INGREDIENTS: 

2 large chicken thighs, bone-in

1 large chicken breast, cut into 3 portions (they’re so big nowadays)

2/3 c. sour cream (or yogurt)

1 tsp. each curry and tandoori powders

1/3 c. extra virgin olive oil

6 oz. sweet onion (I used yellow and red), cut into wedges

3 oz. red bell pepper, cut 1″ pieces

10 oz. eggplant, cut in large cubes (about 1-1½”)

1 very small head cauliflower (yield about 2½c. florets)

3 Roma tomatoes, cut into 4 wedges

1 tsp. minced ginger root

¼ c. cilantro chopped

Dash black pepper

¼ tsp. sea salt

2 tsp. my Garam Masala

DIRECTIONS:  In a large mixing bowl, measure out the sour cream or yogurt.  Add the tandoori and curry powders.  Stir well to blend.  Dip each piece of the chicken into the mixture, coating well on all surfaces.  Place bowl in fridge for 30 minutes.

In the meantime, Preheat convection oven to 350º (375º for a regular oven).  Place the EV Olive Oil into a large baking sheet pan.  Cut the eggplant into 1-1½” cubes (I do not peel mine) and put it in the pan.  Cut onions, separate the segments and add to the pan.  Cut red bell pepper into 1″ pieces and add to the pan.  Add the cauliflower pieces as well.  Next add the ginger, Garam Masala spice, salt and pepper.   With a spoon or rubber spatula, stir all so the vegetables get well-coated with the oil and spices.  Add the tomato wedges last and toss once or twice, very gently.  Lay the chicken pieces on top of the vegetable melange and sprinkle all with the chopped cilantro.  Pop into a hot 350º convection oven (or 375º regular oven) and bake under convection for about 40 minutes; for about 1 hour in a regular oven, or until meat is properly done.  Please check before time is up, as ovens, convection or not, can vary quite a bit.  Remove and serve with your favorite low-carb flat bread (if you can fit it into your daily number limits).

NUTRITIONAL INFO:   Makes 5 servings, each contains:

410.2 cals, 29.66g fat, 12.04g carbs, 3.96g fiber, 8.08g NET CARBS, 24.52g protein, 461g sodium

 

 

Chocolate Chip Cookies

Chocolate Chip Cookies
Chocolate Chip Cookies

These are moist, dense cake-like in texture, and incredibly tasty!  My picky husband really liked these, and he usually isn’t too fond of low-carb desserts.  These are not Induction friendly due to the almond flour and nuts.  Sometimes I leave out the chopped nuts to lower calorie/carb count even more.

VARIATION:  If you like a chewier cookie, use the sugar-free honey (I use Honeytree from Walmart) instead of the DaVinci vanilla syrup.   For a crunchier cookie, bake them longer/browner.

INGREDIENTS:

1 c. almond flour

¼ c. + 2T. unsweetened, plain whey protein

1 tsp. baking soda

½ c. chopped nuts

½ c. sugar-free chocolate chips

¼ c. granular Splenda

4 T. erythritol sweetener

3 T. melted, unsalted butter

1 egg, beaten

¼ c. sugar free honey+1 tsp. vanilla (about 1/4 c. DaVinci Vanilla sugar-free syrup, added slowly and just enough to create a thick batter)

1 T. water (omit if you used Davinci syrup)

DIRECTIONS:  Preheat oven to 350º.  Mix all dry ingredients in large bowl.  Add all wet ingredients.  Blend well and let batter sit for a couple minutes to firm up.  Spoon onto greased or non-stick baking sheet in 1″ globs.  They don’t spread out much when cooking, so I slightly  flattened with my fingers, but not too much.  Bake for about 12 minutes at 350º.  Cool on cloth or racks.  I got exactly 26 cookies.

NUTRITIONAL INFO: Makes 26 cookies, each contains:

55.85 cals, 4.79g fat, 2.04g carbs,0.84g fiber, 1.2g NET CARBS, 1.8g protein, 54 mg. sodium

Master Cook® Compatibility!

I’m very pleased to share with my regular followers that one of my readers just informed me the old theme on my website for many years did not allow her to download directly to her MasterCook® software.  Not sure why though.  The new site theme installed a couple months ago is now allowing her to download my recipes to her MasterCook®!  She is very happy and so am I!  I changed themes to get more colorful/visible links, as they were dark green on the old theme and a little difficult to see until you hovered directly over them with your mouse.  The new light blue links embedded in my recipes now stand out quite nicely the minute you open up the recipe!  All goodness for all of us.

Greek Chicken & Spinach

Greek Chicken & Spinach

This chicken I’ve made for many years, but tonight I got the idea to add bacon to this dish and well,  we really liked that addition!  This goes well with a Greek salad but I have served it with broccoli and sauteed leeks as well.  I make my own Cavender’s Greek Seasoning, but you can use Cavender’s no-salt Seasoning if available.  Otherwise, just black pepper, thyme and oregano.  This recipe is Induction friendly.

This dish doesn’t freeze too well as the homemade mayo tends to separate upon freezing and reheating.

INGREDIENTS:

4 boneless, skinless chicken breasts

10 oz. pkg. frozen spinach

½ c. Feta cheese, crumbled and rinsed well with cold water in strainer.

2 oz. onion, chopped

¼ Parmesan cheese

pinch dill

1 c. total my homemade mayonnaise:  https://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/

4 slices finely chopped bacon

½ tsp. my homemade Cavender’s Greek Seasoning

½ c. crushed plain pork rinds

DIRECTIONS:  Preheat oven to 400º.  Cut chicken breasts in half, making 8 pieces.  Using 1/4 c. of the mayo, baste each piece of chicken on both sides and set aside.  If using whole pieces of bone-in chicken, make several slits in the flesh with a knife first to speed up cooking time.  In a medium bowl, stir spinach, Feta cheese, chopped onion, dill and Cavender’s seasoning.  Add 3/4 c. of the mayo and stir well.

Pour spinach mixture into baking dish (no need to grease pan).   Now place chicken pieces on top of the spinach mixture.  Sprinkle pork rinds and Parmesan over the pieces of chicken.  Place the finely chopped bacon over entire dish, being sure some gets on each piece of chicken.    Place in 400º oven and bake for about 1 hour 15 minutes.   For a faster-cooking dish that will be ready in only 45 minutes, pound chicken breasts with mallet before brushing with mayo.   This dish is chock full of nutrients, including 168% of selenium, 129% vitamin B12, 110% riboflavin recommended daily requirements!  And lots more other good stuff!

NUTRITIONAL INFO: Makes 4 servings of 2 pieces of chicken each.  Each serving contains:

734 calories, 63.5 g  fat, 5.25 g  carbs, 2.75 g  fiber, 2.40 g  NET CARBS, 46.6 g  protein, 655 mg. sodium

Indian Cashew Chicken Curry

Cachew Chicken Curry

This curry recipe is quite unique in flavor from any others I’ve made.  The fenugreek is what makes the difference.  If you’re a curry fan, you will want to give this delicious recipe a try.   I have had my jar of fenugreek for some time.  I bought it for Iranian cuisine, which uses fenugreek often.  I had this notion to try it in an Indian curry and WOW!  Great decision!  An added note:  despite the pepper(s) in this, the final dish is NOT too spicy.  As always, I don’t like food too spicy and you won’t find many on my blog that are.  Something about cooking Indian recipes seems to tone down jalapeno and cayenne in the final dish.  Not sure why, it just does.  This recipe is suitable for Phase 2 of Atkins and beyond, and Keto diets as well.  Omit cashews or use almonds for Atkins Induction folks.

INGREDIENTS:

2 T. coconut oil (or butter)

16 oz. chicken breast, boned, skin removed, cut into big chunks

4 oz. onion, sliced

1 jalapeno, seeded and slivered (will not be hot in the final dish)

2 cloves garlic, minced

1/2 tsp. black pepper (a key flavor in this recipe yet too too hot)

1/8 tsp. cayenne pepper (final dish was NOT hot)

1 tsp. fenugreek seed, ground

Dash salt

¼ tsp. my Garam Masala

Dash turmeric (1-2 shakes from a shaker)

3/4 c. heavy cream

½ c. chicken broth

2 oz. cashew nuts (raw or roasted is OK)

3 Roma tomatoes, cut in chunks

1/8 tsp. xanthan gum (optional, if you want it thicker)

Garnish with a sprig of cilantro if you like

DIRECTIONS:   Melt coconut oil over high heat in a non-stick wok or skillet.  Add chicken and saute to brown on all sides.  Add onion and saute until it, too, begins to brown.  Add slivered jalapeno and garlic.  Add all spices, cream and chicken broth, nuts and tomatoes.  Lower heat to LOW and simmer for about 10-15 minutes or until flavors have had a chance to meld.  Serve alone or over steamed cauliflower rice.  For those not low-carbing at your table, I would offer a bowl of steamed basmati rice.

NUTRITIONAL INFO:    Makes 5 servings, each contains:  (does not include cauli-rice or basmati rice)

353 cals, 19g fat, 9.40g carbs, 1.48g fiber, 8.92g NET CARBS, 34.4g protein, 457 mg sodium

Mandarin Orange Cheesecake Pudding

I got this idea from a cheesecake pudding recipe of Linda Genaw I have made many, many times.  I have added a little ricotta cheese to her basic recipe, Increased the whipped cream and added gelatin (to firm it up) to make up for the lower amount of cream cheese.  The flavoring I chose for this version was mandarin orange.  It was yummy!  My husband and I loved this one!  This recipe is suitable for all Atkins phases and all keto diets.  Not suitable for Paleo due to all the dairy products.

INGREDIENTS:

2 c. heavy cream

6 oz. cream cheese, softened

½ c. ricotta cheese

½ c. sour cream

½ c. Splenda granular or equivalent of your favorite sweetener

Liquid sweetener (I used Splenda) to bring to your desired taste

10 drops Boyajian Pure Orange Oil

1 tsp. unflavored gelatin powder

3 T. madarin orange juice drained from can

2 c. canned mandarin oranges, drained (reserving 3 T. for dissolving gelatin)

DIRECTIONS:  Whip the heavy cream in a medium mixing bowl to nice soft peak stage.  Set aside.  Open and drain canned mandarin oranges reserving 3 T. of the juice to dissolve gelatin in.  Place the orange sections in a food processor or blender.  Process the fruit until smooth.  Bring the 3 T. mandarin orange juice to a boil, add gelatin and stir until dissolved.  To the processor or blender, add all remaining ingredients.  Process until all is well blended.  Spoon into eight 1-cup ramekins or serving dishes of choice.  Optional garnish (not included in nutritional stats): 1-2 extra orange sections if desired. Chill for at least 1-2 hours or until it firms up nicely.

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

369 cals, 34g fat, 9.26g carbs, 0.56g fiber, 8.7g NET CARBS, 8.37g protein, 119mg sodium

Indonesian Beef Soto

Soto0021

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

INGREDIENTS:

2 T. palm oil (or coconut oil)

3 oz. onion, chopped

1 clove garlic, minced

1 shallot, chopped fine

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

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

12 cherry tomatoes

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

Click to enlarge
Guajillo Chiles

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

1 tsp. Thai red curry paste

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

1 thin slice ginger, minced

½ tsp. galangal powder (optional)

½ tsp. turmeric

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

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

NUTRITIONAL INFO:    Makes 3 large servings, each contains:

309 calories

19.8 g  fat

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

24.2 g  protein

627 mg potassium

193 mg sodium

Chocolate Shell

chocolate-shell-coating

This recipe is ideal for making a chocolate shell for ice cream bars and a variety of chocolate candies.  The sky is the limit on how it can be used for candy making, including multi-layer candies.  Pictured above are bite-size sweets made with (left) peanuts, (center) coconut-pecan, and (right) almond-dried cranberries.  Since what you add to your chocolate will vary, the nutritional information will vary.  Therefore I am providing just the counts for the chocolate coating mixture.  you will then have to add the nuts or fruits you add to each piece for an accurate count. This recipe is chilled to set, but it keeps at room temperature for a fairly long period, so you can serve these creations at parties without fear they will melt on the plate. Just pop any leftovers back in the fridge for longer term storage.  They should freeze OK, too.  🙂

The base chocolate shell recipe is suitable (as written) for all phases of Atkins.  Then, once you reach Atkins Phase 2 OWL, you can add nuts, coconut meat, fruit bits to your candy (whatever is allowed on your eating plan).

INGREDIENTS FOR CHOCOLATE SHELL COATING:

1 c. sugar free chocolate chips (I use Hershey’s)

1 square unsweetened baking chocolate (or 4 squares Lindt 90% chocolate)

¼ c. melted butter

1 T. coconut oil (or 1 T. more butter)

6 drops liquid Splenda (or 2 tsp.vanilla sugar-free syrup)

DIRECTIONS:  Set silicone candy molds on a sheet pan.  Place your nuts, coconut, or fruit bits into each of 48 silicone candy form cups.  Next, in double boiler or a small saucepan over another pan containing boiling water, melt the butter and coconut oil.  Add the square of chocolate and melt slowly.  Add the chocolate chips, stirring constantly so the chocolate will stay smooth.  It should make a smooth, silky (not lumpy) chocolate sauce.  Dip 1 tsp. of sauce onto each candy mold slot.  There should be enough to do all 48 slots.  Then go back and put any remaining sauce as equally on the 48 candies as possible, using it all up.  The chocolate will run down around the nuts/fruit and make a solid piece of candy once chilled.  If making a smaller batch, refrigerate (or freeze) any leftover sauce in a ziploc plastic bag for future use.  Pop the sheet pan into the refrigerator for about 15-30 minutes.  When the chocolate is hard to the touch, pop ’em out from the bottom and ENJOY!  The chocolate will not totally melt if at room, but don’t leave them out for hours.  The chocolate WILL melt under the heat of your fingers if held too long.

NUTRITIONAL INFO FOR SAUCE:  Makes about 1¼ cups or 20 T. (60 tsp.).  This will be enough for 48 1″ candies.  Each tsp. contains:

19 calories, 1.79 g  fat, 0.55 g  carbs,0 .21 g fiber, 0.34 NET CARBS, 0.20 g  protein, < 1 mg. sodium

A useful chart of nutrition info for possible candy add-ins:

additives

Asian Pork Riblets

If you love those ribs on a classic Chinese Pu-Pu Platter you will want to give these a try.  They are not too sweet but have that sweet edge and Asian spices to make them a nice addition to your next stir-fry dinner!  Or have them as snacks or appetizers.  These are suitable once you get past the first 2 week Induction Phase of Atkins and are OK for most Keto diets if the will fit into your daily macro limits.

INGREDIENTS:

1½ lb. pork spareribs (I used the point end of a rack with little bone)

10 drops liquid smoke

2 cloves garlic, minced

1 tsp. ginger root, peeled & minced

2 T. low sodium soy sauce

1/8 tsp. coarse black pepper

1 tsp. rice wine vinegar

1/8 tsp. dry mustard

1 T. molasses

1 T. my homemade Hoisin Sauce

¼-½ tsp. Sriracha sauce

1 T. dry sherry (or dry white wine which helps tenderize meat)

2 T. tap water

DIRECTIONS:  Cut ribs along bones.  If using the point end of a rack of ribs, that is almost totally boneless, cut any wider strips of boneless meat into strips about 3/4″ wide, or roughly the  size of the bon-in ribs.  Set them aside for a few minutes.  In a large mixing bowl, measures out all other ingredients.  Stir to blend well.  Add meat and toss well to coat.  Cover and chill for 1-2 hours.  When ready to cook, preheat oven to 400º.  Line a baking sheet with foil and place marinated meat strips onto pan making sure they are not touching.  With a brush baste lightly with marinade.  When oven is hot, place in oven and cook for about 20 minutes.  Turn and baste the other side of the meat pieces and cook another 15-20 minutes.  When browned nicely on both sides, remove meat to a platter and serve with whatever other Asian fare you like or enjoy these as an appetizer.  Be forewarned this is finger food and they are a little sticky & messy to eat, so have plenty of napkins on hand. 🙂

NUTRITIONAL INFO:   Makes 4 servings, each contains:

515 cals, 40g fat, 6.17g carbs, 0.27g fiber, 5.9g NET CARBS, 29.7g protein, 428mg sodium