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Posts Tagged ‘Induction Recipe’

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

I just LOVE Jennifer Eloff’s Condensed Cream of Mushroom Soup recipe.  It’s a no-cook food that I can whip up fast when I need a casserole or recipe “binder.” Well, I was wanting a Condensed Cream of Chicken version this week and thought I had seen one on her site before.  So I went to grab a copy and lo, despite much searching there, alas, I did not find one!  Maybe I just imagined seeing it there, or saw it elsewhere.     Sooooo, I took the mushroom version, omitted the mushrooms and subbed in canned chicken.  I made a couple other changes and VOILA!  A very tasty condensed soup that rivals what comes in the Campbell’s can, and ever so much healthier!

The recipe made exactly 21 oz. or 2 cups, so it is equivalent to two cans of condensed soup and can be used in recipes you have that call for 1 can of soup!  How’s THAT for convenient?  Only thing is this should not be frozen or the cream cheese will break down.  Just whip it up in your food processor or blender right when you need it.  Any leftovers can be stored for probably up to a week in the fridge.  If you choose to make this up as soup, this undiluted soup should be diluted 1 for 1 with water:  1 cup undiluted + 1 c. water or broth = 2 cups finished soup.  This entire recipe, diluted with 2 cups of liquid (5o:50) will yield 4 c. finished soup or four 1-cup servings ready to eat.

INGREDIENTS:

4 oz. cream cheese, softened

½ cup heavy cream

2 T. hot water

1 chicken bouillon cube (or 2 T. homemade broth reduced to be VERY concentrated with chicken fat)

1 T. olive oil

Dash onion powder

¼ tsp. xanthan gum or glucomannan powder (to thicken)

2 drops liquid sucralose (optional)

1  13-oz can chicken meat, undrained (Daily Chef at Sam’s chicken in water & salt only)

DIRECTIONS:   Place all ingredients in food processor or blender but the chicken.  Process until smooth.  Add chicken with its liquid and pulse a few times to chop and blend.  Scrape out into 2 storage contains equally.  There will be 10.5 oz. in each. Cover and refrigerate if not using immediately.  Keeps about a week in the fridge.  DO NOT FREEZE!

NUTRITIONAL INFO:  Makes two 10.5 oz. soup cans worth of condensed (undiluted soup). Each “can” worth of my undiluted soup (half the recipe) contains:   660 cals., 52 g fat, 8.1 g carbs, .65 g fiber, 7.45 g NET CARBS, 5.9 g  protein, 1392 mg sodium.

NOTE:  If reconstituted with water or broth this recipe will make four 1-cup servings of reconstituted, ready-to-eat cream of chicken soup.  You should dilute with 50:50 water or plain chicken broth.  Each 1-cup serving of soup contains:  330 calories, 26.2 g  fat, 4.0 g  carbs, .3 g  fiber, 3.7 g  NET CARBS, 2.9 g  protein, 696 mg sodium.

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Lemon Curd

          See biscuit recipe here

This has been a favorite of mine ever since our 6-week driving tour of the British Isles in the 80’s.  It is marvelous for use in desserts, but my favorite way to have this is with warm biscuits.  I have since modified my recipe to be Atkins or Keto friendly.  Love this with my Buttermilk Biscuits shown right.  How about some for Valentine’s Day Breakfast this week?

This also makes a delicious cream filling for doughnuts, between layers of vanilla cake, pound cake or to make yummy lemon mini-tarts.  As lemon and lime juice is limited during Induction to 3 T. per day, this recipe is only suitable for Induction if you don’t over indulge.

INGREDIENTS:

3 eggs, whisked well

1 T. liquid Splenda (or other sweetener to equal 1 c. sugar)

½ c. fresh lemon juice

1 T. lemon peel, grated

¼ c. unsalted butter

DIRECTIONS:  In a saucepan, whisk eggs, add sweetener, lemon juice and peel.  Turn fire to medium-low and add butter.  Cook, stirring constantly for about 10-15 minutes until thickened.  Pour into jar and chill/store in refrigerator.

NUTRITIONAL INFO: Makes about 20 T. or ten 2T. servings, each serving contains:

54.53 calories, 4.6 g  fat, 1.56 g  carbs, .41 g  fiber, 1.15 g  NET CARBS, 2.13 g  protein, 23 mg. sodium

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Peggy's Texas Chili

It has been lightly snowing in Central Texas today, so a big batch of chili seems in order.  I’m going to change this up and use a cut-up, trimmed 3# chuck roast for this batch rather than the ground beef.  Since chili has to simmer quite awhile for the flavors to blend, I like to make big batches.  This recipe makes 8 large bowls.  The nutritional info is calculated with the can of Eden black soy beans, making the recipe as written unacceptable for Induction.  If you omit the beans, as many may prefer, this chili recipe is perfectly OK for Atkins Induction!  I’ve never had a die-hard Texas back away from my chili, so I hope you’ll give this one a try. 🙂

You non-bean chili folks, here’s one reader’s story I think you’ll appreciate:

It cracks me up every time I hear someone say that real Texas Chili doesn’t have beans and/or tomatoes in it. My granddaddy was a true old world cowboy, he did one of the last real cattle drives from South Texas up into Nebraska and I well remember him talking about the food that their “Texan” Cookie served and chili WITH beans was a mainstay on the trail. Tomatoes were added when available.

 

I use several different chile peppers in this recipe, but each has a distinctive flavor they bring to the chili, in my opinion.   Of course, you can change the peppers called for herein, if you can’t get some of them, but in doing so, you will definitely change the final flavor.  Here are some pics of the peppers I use in my chili:

Ancho

Guajillo

INGREDIENTS:

Serrano

3 lb. ground beef

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles

1  10 oz. can tomatoes with green chiles (I use Rotel mild)

1  14.5 oz. can diced/crushed tomatoes, no-salt

3 c. water

1 T. chili powder (I use ½ Bolner’s Fiesta and ½ Chimayo pictured below right)

½ tsp. ancho chili powder (or ¼ dried ancho pepper, seeded, chopped) 

2 tsp. ground cumin

1  dried Guajillo chile pepper, seeded and chopped

1 Serrano pepper, seeded and chopped (or Jalapeno pepper)

2 tomatillos, skin removed and chopped

1 c. cilantro, chopped

1 oz. tomato paste

1  14.5 oz. can Eden Black Soy Beans with liquid (optional, OMIT for Induction)

DIRECTIONS: Over medium-high heat, brown meat and onion in large stew pot.  When done, add all remaining ingredients.  After the chili comes to a boil, reduce fire to lowest setting, cover tightly and simmer for 1-2 hours (the longer the better, so the tomatoes literally cook apart into the liquid).  Stir often to avoid scorching on the bottom of the pan.

NUTRITIONAL INFO: Makes 8 servings, each contains:  (these numbers include the optional beans, as I don’t care for chili without them)

540 calories, 32 g  fat, 10.6 g carbs, 4.73 g fiber, 5.87 g NET CARBS (less without the beans), 49.5 g protein, 935 mg sodium

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There was such a ginormous chicken breast in the package my husband brought home from the store this week, one in particular would feed 4 people.  So this is what I made for lunch today with the monster and I’ll have two portions for another meal!  I wanted a Mexican food flavor, so I came up with these tasty cutlets.  This dish is quick to make and your family will love it!  If you’re not a fan of pork rinds, substitute almond meal instead.  This recipe is suitable for all phases of Atkins and other Keto diets.  Paleo followers would have to delete the cheese.

INGREDIENTS:

12 oz. boneless, skinless chicken breasts (four)

1 tsp. my Smoky Chipotle Spice Blend

2 oz. crushed pork rinds (about 1½ c.)

2 T. unsalted butter

3 oz. pepper jack cheese (3-4 slices)

OPTIONAL SAUCE:   Some homemade mayo with a bit of the chipotle spice blend stirred in, to be served at table.

DIRECTIONS:  Preheat oven to 350º.  Crush pork rinds (or use almond meal) in a blender, processor or in a plastic bag.  Remove any big, hard bits.  Add the spice blend and mix well.  I used one single, huge chicken breast and cut up into 4 equal portions.  If you buy the ready-cut boneless, skinless breasts (I never have), probably 4 of those will serve 4 people nicely.  Sprinkle the spice-crumb mixture evenly on both sides of the chicken.   Heat a skillet over medium-high heat and melt the butter.  Add the chicken pieces and brown nicely on all sides.  Chicken will likely be nearly done by then.

You can bake this dish in the skillet if it has a heatproof handle or you can place the pieces of chicken into a baking dish.  Top the meat decoratively with the pepper-jack cheese and pop into a 350º oven for about 15-20 minutes or until cheese is well-melted.  Chicken should be fully done by then.  Serve with a green salad or your favorite guacamole.  I added a top dressing to my chicken made of homemade mayo stirred up with a bit of the chipotle spice blend.  It was VERY good on top of my chicken.  That sauce also makes a tasty salad dressing for a green salad. 🙂

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

324 calories, 18.8g fat, 1.25g carbs, 0.22g fiber, 1.03g NET CARBS, 35.6g protein, 835mg sodium

 

 

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What a pleasant surprise our lunch was today!  It was ready in under 30 minutes and DELICIOUS!  My husband isn’t as fond of kale as I am yet he dipped up seconds on this dish!  That tells you how well smoked sausage and kale taste together.  A flavor combination you really must try!  The addition of leeks and yellow onion, with their sweet edge, really mellowed the kale’s “greens” taste as well!  This quick and tasty dish is suitable for all phases of Atkins, Keto diets, Primal and Paleo programs as well.

INGREDIENTS:

4 c. curly leaf kale, stemmed and cut into large pieces (3/4 bunch)

2 T. bacon grease

3 oz. yellow onion, cut up in wedges

1 leek, well-washed and chopped large

6 oz. smoked pork sausage

Dash salt

Coarse black pepper to taste

DIRECTIONS:  Melt bacon grease in large pot over high heat.  Add yellow onion and saute until it caramelizes.  Add stemmed and washed kale to the pot.  Add salt and pepper as well.  Add enough water to just cover the kale.  Bring to a boil and then lower heat to medium-low.  Simmer for 10 minutes or until kale is softening.  Add the chopped leek and continue simmering for only about 10 more minutes.

While the greens are cooking, cook the sausage in a separate skillet.  I like to slice my links as shown above so the meat cooks more quickly and more evenly.  Brown lightly on both sides over medium heat and remove when done.  When the meat is done, the greens should also be done, as they won’t take long.  Overcooked kale is not only unappealing in color (brownish-green) but they are both strong and bitter.  I’m certain, such overcooking is why many people do not like them. They only take about 15-20 minutes TOTAL to get tender, keeping their mild, delicate flavor.  Any longer on the heat and they are simply inedible, in my opinion.  Remove from heat at 20 minutes, drain and plate 1/4 of the greens on each plate.  Add 1/4 of the sausage on top of each serving of greens as shown above.

MY PERSONAL NOTE:  Be sure to get a small bite of sausage with each bite of greens, you’ll be amazed at the almost sweet taste the flavor combo has in your mouth.  

NUTRITIONAL INFO:   Makes 4 servings, each contains:

307 cals, 22g fat, 11.45g carbs, 1.92g fiber, 9.53g NET CARBS, 19g protein, 809mg sodium

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0031

Yum!!!!!

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

INGREDIENTS:

1 whole chicken, butterflied

4 T. unsalted butter, melted

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

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

¼ tsp. garlic powder

¼ tsp. onion powder

Dash of salt

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

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

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

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

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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.  🙂

This recipe is suitable (as written) for all phases of Atkins.  Once you reach Atkins Phase 2 OWL, you can add nuts, coconut meat, fruit bits or whatever is allowed on your eating plan to your candies.

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 zip 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

additives

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