Posts Tagged ‘Induction Recipe’



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.

Many more delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ latest cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famed low-carb Chef George Stella and several other talented chefs to bring you a myriad of delicious recipes you are going to want in your collection. Even a few of my recipes are there! Order your set of cookbooks (also available individually) TODAY from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: I elect to not be paid for this book promotion nor for the inclusion of my recipes therein. I do so because they are wonderful cookbooks to add to your low-carb cook collection.


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.

Makes 8-10 servings; One serving contains: (does not include the particular pieces of chicken each person eats.  Add meat values to these baste numbers)

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


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When you want to tenderize a tougher cut of meat, like flank steak or London Broil, you have to marinate it to loosen up those meat fibers a bit.  This is one of my favorite steak marinades to use on London Broil.  If you can’t get flank or London Broil, use a piece of lean chuck roast. The flavor on the outer crust of meat is just divine.  The longer you marinate the meat, the more tender the meat will get.  Marinating all day long is preferred, but a minimum of 4-5 hours is a must lest you end up with a very tough, difficult to chew experience.  My husband cooked ours tonight a bit too long (medium) for our personal taste, as we prefer medium rare, but it was still quite tasty and still fairly tender.  This recipe is suitable for all phases of Atkins beyond Induction.  If you are still on induction, sub in some beef broth for the red wine.

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


3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

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

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

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

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

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

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

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

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


½ stick salted butter (4 T.)

1/4 c. parsley, chopped fine

1 small clove garlic, minced

¼ tsp. coarse, cracked black pepper

2 T. chives or green onion, chopped very fine

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

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

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

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

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

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

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I came up with a delightful lunch yesterday.  Both I and my husband liked it so much!  He admitted, he had his doubts it would be like classic Mac and Cheese when he saw what I was throwing into the pan, but he had to admit it came out very tasty and quite like Mac and Cheese, just with the shrimp flavor melded into it.  This creation is definitely Induction friendly. 🙂

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


16 oz. fresh or frozen cauliflower

4 T. butter

16 oz. peeled shrimp

2 oz. cheddar cheese, grated

2 oz. American Deluxe cheese, grated

3 oz. chopped green onion

Dash of My Seafood  Spice:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

DIRECTIONS:  Cook cauliflower, drain well and set aside.  Melt butter in non-stick skillet and saute shrimp until just barely opaque and done.  Add green onion, cauliflower and spice and stir well.  Top with cheese and pop into 350º oven for 20 minutes.  Tilt pan and spoon out any water that has bled out of cauliflower (it always does this ……Grrrr).  Bake 10 more minutes and serve with green salad.

NUTRITIONAL INFO: Serves 4, each serving containing:

369 calories, 23.03 g  fat, 8.7 g  Carbs, 3.2 g  fiber, 5.5 NET CARBS, 32.7 g protein, 832 mg sodium

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The last time we were in Sam’s Club, my eye caught what was labeled Steelhead Trout.  I was under the impression Steelhead was a type of salmon.  Well, they are in the same family as salmon, so I wasn’t totally wrong.  They begin their life as a freshwater Rainbow Trout, believe it or not.  But they then migrate to the ocean.  They live there until spawning time, when they swim back to their birth stream to procreate.  Unlike salmon, they live after spawning and I guess swim back and forth between the ocean and their spawning stream/creek.  Here’s a nice article on the Steelhead Trout’s life cycle

Well, I told my husband I’d like to try this fish that was new to me.  The flesh, when raw, was bright pink just like salmon, so I was expecting the taste of salmon as well, which I find quite strong for whole fish.  The flesh color slightly lightened up during cooking, but didn’t turn completely white.  My husband isn’t too fond of salmon, so he was reticent to buy it at all.  But I insisted.  I made a real simple butter sauce to baste it with and man, oh, man, it was the best grilled fish I have ever eaten!  The skin wasn’t as thick/tough as salmon skin either, so we ate that!  I almost fainted when my husband asked for seconds!!!  The flavor on this fish is somewhere between Rainbow Trout and Pacific Salmon…..no big surprise.  It is simply DELICIOUS!

This recipe is suitable for all phases of Atkins, all Keto diets, and Primal Blueprint as well.  Paleo followers will want to clarify the butter.   I plan to try my hand at some fish tacos tomorrow with the leftover fish, so stay tuned. 🙂

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


1 lb.10oz. filet of Steelhead Trout

6 T. unsalted butter, melted

1/3 c. parsley, chopped

2 lg. cloves garlic, minced

3/4 tsp. my Seafood Spice Blend

VARIATIONS:  Use different spice blends.  You can also add 1-2 T. white wine to the sauce for a different flavor twist.

DIRECTIONS:  In small saucepan/skillet melt the butter.  Add garlic, spice blend and parsley.  Heat low for 2-3 minutes and remove.  Baste the skin side of the fish and let it sit on the counter while you prepare the charcoal fire.  So so as you would for grilling steaks, as you want to cook these hot and fast.  They will only take 5-6 minutes on a side.  When the fire is hot, Place the fish filet on the grate  skin side down.  Next baste the top side of the fish.  Bring leftover butter baste in the house to keep hot on the stove for serving at table with the meal.  Using an extra-long spatula gently flip the fish after 5-6 minutes.  Grill the second side of the fish for 5 minutes and it will likely be done.  You don’t want to overcook or dry it out.   Test for flakiness at the thickest part to be sure it is done.  Remove to a platter and serve with the extra sauce (melt more butter if need be) and your favorite side dishes.  My Chipotle-lime “Sweet Potatoes” go particularly well with grilled fish, as does steamed, buttered broccoli or asparagus spears.

NUTRITIONAL INFO:   Makes 4 adult servings, each contains:

358 calories, 26.1g fat, 1.32g carbs, 0.20g fiber, 1.12g NET CARBS, 29.2g protein, 80 mg sodium

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Smoky Kale-Squash-Ham Casserole

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

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


4 tsp. bacon grease

2 oz. yellow onion, sliced

5 oz. yellow squash, cut into medium chunks

5 oz. cured ham, sliced or chopped

3 oz. kale, stemmed and cut coarsely

2 oz. smoked Gouda cheese, shredded

Dash black pepper

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

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

NUTRITIONAL INFO:    Makes 3 servings, each contains:

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


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eggplant-torte-before-slicing-2I’m really on an eggplant kick this week.  It’s so delicious and versatile as well.  So many ways to prepare it, either alone or in combination with other vegetables and meats.  I even have a Jicama-Eggplant Dressing  and an Eggplant-Sausage Stuffing that are both out of this world!

I’m always been fascinated by layered terrines when the chefs press them into terrine pans on television cooking shows.  They are even prettier, and can be quite colorful with the right ingredients, when they are sliced.  My only terrine experiment to date has been one with eggplant and ground beef that resembles lasagna in appearance and flavor.  For that one, I used a non-stick meatloaf pan that is extra long (12″ x 4″).  I debated on whether to use spaghetti sauce or a beaten egg-cream mixture and opted for the red this time.  I will be trying the other version soon though. 🙂  I used “Classico” brand Tomato & Basil spaghetti sauce (6 NC per ½ cup) and used VERY little of it between each layer of the torte to avoid it being “soupy”.  This recipe is suitable for all phases of Atkins, Keto diets and Primal Blueprint.

VARIATIONS:  Omit the pound of ground beef for a more dominant eggplant-tasting dish.  Another variation would be to omit the red spaghetti sauce and use a sauce of 4 eggs beaten with 1/4 c. heavy cream spread between the layers.  You will need to recalculate carbs with these variations.


12 oz. eggplant, sliced thin 1/8″ thick (allow more time for thicker slicing)

1 lb. ground beef

1 c. low-carb  meatless spaghetti sauce of your choice

1 c. shredded mozzarella cheese

8 basil leaves, chopped

¼ c. shredded Parmesan cheese

DIRECTIONS:    Preheat oven to 350º.  Oil a terrine pan or meatloaf pan lightly and set aside.  Stem and cut the eggplant lengthwise into 1/8″ thin slices (for fastest cooking time).  Set aside.  In a skillet brown the ground beef.  Add the basil and stir until it is wilted.  Remove from heat.

To construct the terrine, place a single layer of eggplant slices on the bottom of the oiled pan.  Dot with about 3 T. sauce and spread evenly with the back of your spoon. This is not much sauce, but you do not want this torte to come out soupy, so this is intentional. Top with about ¼ of the meat.  Sprinkle with ¼ c. mozzarella.  Place another layer of eggplant on the top.  Press all down firmly with your fingers to compact.  Repeat with the sauce, ¼ of the meat and cheese.  Place the third single layer of eggplant slices and again press down firmly.  Repeat with the sauce, ¼ of the meat, and cheese. Place the final layer of eggplant on top, the rest of the sauce, the last of the meat and the last of the mozzarella shreds. Press down again to compact the layers.

eggplant-torte-before-slicing-1If you should have any unused eggplant slices,  you can either decorate a final layer as shown (left) if serving to company, save the remaining eggplant for another day’s soup or chop it up for a future casserole.  Sprinkle the top of the torte with the ¼ c. Parmesan cheese and cover tightly with foil.    Bake at 350º for 45 minutes,then remove foil and bake another 10 minutes or until lightly browned on top.  If knife goes into center easily, it is completely done.  Thicker eggplant will require probably 15 more minutes cooking time.    Remove from oven and let sit for 5 minutes before attempting to cut into four equal servings.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

445 calories, 31 g fat, 10.15 g carbs, 3.92 g fiber, 7.23 g NET CARBS, 30.6 g protein, 516 mg sodium

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