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Posts Tagged ‘Induction Recipe’

This is my preferred broiled shrimp recipe now.  I thought I had posted this on the blog ages ago, but just discovered last night I had not done so to date.  Since I made these tonight (served on a taco salad,less the beef) I thought it was about time I shared this one.  I think you’ll like this simple shrimp preparation.  I served them on a taco salad, but have also served them with other sides.  However you serve them………..just SERVE THEM!  You won’t be sorry you did!  I found 1 skewer filled me up with the salad base.  My husband ate two.  I’m providing numbers for each skewer of shrimp and you can determine the serving size. 🙂

These are suitable for all phases of Atkins and other Keto diets.  If you decide to serve on a taco salad as shown, if still on Induction, save the soy black beans shown in the photo until you are farther along in Atkins Phase 2 to enjoy those on your salad.

Our last two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.

When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site

INGREDIENTS: 

30 medium shrimp, tail-on, peeled & veined

3 T. unsalted butter, melted

1½ tsp. my Cajun Seafood Spice Blend

VARIATION:  Use Fiesta brand Chili Lime Seasoning and garlic powder (if you like it) instead of the Seafood Spice Blend.  I’m not so fond of the popular chili-lime flavor, but many do like that combo. 

DIRECTIONS:  Preheat broiler.  Skewer 5 shrimp on each of 6 skewers as shown in the photo.  Lay them on a sheet pan.  It a little saucepan, melt the butter and stir in the spice blend.  With a brush, baste the shrimp.  Turn the skewers over and baste the other side.  Pop into preheated broiler and brown on 1st side for about 4 minutes?  Watch them, as broilers vary.  Remove and with a tool or pot holder, turn the skewers over and brown the 2nd side of the shrimp.  Remove and serve with your favorite sides or atop a lovely green or taco salad.

NUTRITIONAL INFO:  Makes 6 skewers, each contains (not including salad):

84.7 cals, 6.3g fat, 1.28g carbs, 0.0g fiber, 1.28g NET CARBS, 6.15g protein, 65 mg sodium

 

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A little Boursin cheese (also known as Gournay), salsa and the right spices mixed with chicken creates a wonderful combo.  We both really liked this new creation!  This dish is quite rich, so one bundle is all I could eat.  Calories can be reduced doing this with fish filets rather than chicken.  This dish freezes well, too!  This dish is suitable for all phases of Atkins, Keto diets, but not well-suited to Primal-Paleo due to the dairy.

Our last two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.

When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site:

INGREDIENTS:

16 oz. boneless, skinless chicken breasts, cut into six portions

12 oz. frozen chopped spinach

3 oz. red bell pepper, finely chopped

3 T. Herdez canned “hot” red salsa, drained solids only (drained RoTel will also work)

5 oz. package Boursin Cheese with garlic and herbs

¼ tsp. my Seafood Spice Blend:  https://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

Dash black pepper

Find it in the specialty cheese bin at most grocery stores.

3 T. melted butter

VARIATION:  Use fish filets for the chicken.

DIRECTIONS: Preheat oven to 350º.  Defrost and squeeze the frozen spinach to remove water and set aside, allowing it to continue draining in a colander or sieve while you prepare the chicken.  Diagonally slice the chicken into 6 thin filets.  Place plastic wrap on top and pound chicken quite thin (without tearing apart) using a mallet.   Now place the spinach in a mixing bowl and add in the Boursin cheese, bell pepper, salsa and black pepper.   Stir well to blend ingredients.  Spoon evenly onto the center of the 6 flattened pieces of chicken and fold the meat over the top.  Place seam side down in baking dish.  Sprinkle well with the spice blend and with a brush, baste each bundle with melted butter.  Pop into hot oven and bake for 30-35 minutes or until meat is golden brown (fish will cook faster, say in about 20 minutes). Spinach/cheese mixture will spill out of the bundles, but not in a messy way, as you can see in the pic above.

NUTRITIONAL INFO: Makes 6 servings, each contains:

323 calories, 27.3 g  fat, 4.48 g carbs, 2.05 g fiber, 2.43 g NET CARBS, 26.5 g protein, 580 mg sodium

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Cheese Steak on Zoodles

Steak Melt on Zoodles

Most often we low-carbers think of zoodles (zucchini noodles) for Italian recipe applications.  Today, with a nice hunk of leftover sirloin steak in the fridge, I was thinking along the lines of a Philly Cheese Steak for lunch, but not with the traditional Frankenfood cheese sauce.  And certainly not with a big old carb-laden bun (although I have some low-carb psyllium hotdog buns cooked and ready today).  I was thinking more along the lines of a Swiss/white cheese Patty Melt sort of thing, but on noodles.  The above lunch is what evolved from that thought.  And it came out quite tasty!  My husband REALLY liked this!  It was very filling, too!

This simple, delicious and very popular recipe (over 3,000 fans) is acceptable for all phases of Atkins, Keto diets and those Primal folks that eat some dairy.  The portions were quite large and you might find this will feed 2 adults and 2 children quite nicely.  But I have calculated the numbers below for 3 equal adult servings.

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INGREDIENTS:

16 oz. zucchini, cut into noodles

4 T. olive oil (total)

6 oz. cooked steak, sliced thin (I used pan-seared sirloin)

4 oz. yellow onion, sliced thin

6 oz. cheese, shredded (I used a mix of Swiss & Monterrey Jack)

DIRECTIONS:  Preheat broiler.  Have two non-stick skillets ready, one large enough to fry steak and onions, one to cook the zoodles.  Cut the zucchini into “noodles” with a spiral tool or julienne peeler and have ready.  Slice the steak and onions and brown them in 2 T. of the oil in one skillet.  You want the onions to begin to brown and caramelize to release their natural sugar. When nearly done, heat remaining 2T. oil in the second skillet and place the zoodles in the hot oil.  Reduce heat to medium and stir-fry the zoodles just until they are no longer opaque, but not too soft. Plate the zoodles onto 3 serving plates and top with 1/3 of the meat and onion mixture.  Top with 1/3 of the cheese and pop into hot broiler just long enough to melt the cheese on top.  Remove with pot holder and serve at once.

NUTRITIONAL INFO:   Makes 3 large servings, each contains:

513 cals, 39g fat, 8.66g carbs, 2.3g  fiber, 6.36 g  NET CARBS, 32g protein, 521 mg sodium

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I haven’t made this Induction-friendly dish in years.  Re-worked my original recipe to be low-carb some 10 years ago.  I made it again tonight and thought I’d re-share it in case you weren’t on-board back in 2009.  The rolls can be prepared ahead of time (all but the baking step) so this is a nice dish to do for company.  Just pop in the oven and bake for 30 minutes when you’re ready to serve.   Chicken Kiev is traditionally coated with a bread crumb mixture and they are deep fried, but I’m substituting crushed pork rinds to keep it Atkins-friendly and choose to bake mine.   The butter will melt inside the chicken “packets” during baking and will ooze out onto your plate when you cut into it at table!  Some may get lost in “cracks in the dam” and end up in the baking pan.  Not to worry, just pour it up over the servings on the serving platter.  Waste not, want not, when it comes to delicious butter, I always say. You’ll love this easy dish!  It is suitable for all phases of Atkins and other Keto diets as well.

Our last two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited time free shipping so hurry and place your order.  You can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.

When you purchase our books and try a recipe, we would sure appreciate you stopping by Amazon to leaving a review at this site:

INGREDIENTS:

6 boneless, skinless chicken breasts (5 oz. each)

¼ c. unsalted butter (½ stick), softened

1 T. chives, minced

1 clove garlic, minced

2 oz. pork rinds (plain), crushed

2 T. parsley, minced

½ t. paprika

Dash coarse black pepper

1 oz. Parmesan cheese (kind in shaker can is fine)

1 beaten egg

DIRECTIONS:  In a small bowl combine softened butter, chives, garlic and parsley.  Shape into a rectangle about 3″x2″ on a piece of plastic wrap.   Wrap it up and freeze.  Now flatten chicken breasts with meat mallet to ¼” thickness.  Remove butter from freezer and cut into 6 equal portions.  Place one piece of butter in center of each flattened breast.  Fold meat over butter, folding up the ends and secure all with several toothpick(s) to prevent butter from oozing all out.

Process pork rinds and Parmesan, or just stir them into a shallow dish once crushed well.  Add paprika, pepper and Parmesan for coating and blend well.  In another dish, beat the egg.  Dip chicken rolls into egg wash (or brush it onto them) coating as completely as possible.  Sprinkle well on all surfaces with the Parm-rind mixture assuring it covers all surface area.  Place rolls in greased 9″x13″ metal pan (toothpick side up).  Bake uncovered at 350º for about 30 minutes or until no longer pink on bottoms.  Serve with your favorite vegetable side dishes.  It goes without saying, either remove toothpicks before serving (or remind diners to do so).

NUTRITIONAL INFO: Makes 6 servings each containing:

460 cals, 24 g  fat, 0.63 g carbs, 0.1g fiber, 0.53g NET CARBS, 51g protein, 816 mg sodium (to lower sodium, replace some of the pork rinds with low-carb bread crumbs)

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Upside-Down Bacon-Onion OmeletThis is a scrumptious, quick and easy omelet that is made flat in a pan and baked in the oven.  I love to make omelets this way as I think they cook so evenly.  I’ve messed up more than one folded omelet cooked stovetop.  I find the eggs don’t get quite done enough in the center for my liking.   Besides, I think eggs are pretty served up this way, too!  This delicious recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo. 🙂

Our last two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.

When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site:

INGREDIENTS:

6 thin (or 3 thick) slices bacon, diced large

2 oz. onion, diced (I used red onion)

4 large eggs

DIRECTIONS:    Preheat oven to 350º.  In a good non-stick skillet or wok, cook the bacon until nearly brown.  Add the onion and saute until the bacon is fully browned and the onion is getting soft and also beginning to caramelize/brown.   In a bowl, using a fork, beat the eggs well.  Slowly pour the eggs over the bacon-onion mixture so as not to disturb the mixture much.  Pop the pan into a 350> oven for 10-12 minutes or until eggs are just dry to the touch in the center.  Try not to brown the top of the flat omelet, as that just overcooks the eggs making them dry and rubbery.  Remove from oven.  Place a large plate (larger than your pan in diameter) over the plate and lifting skillet with one hand and holding the plate over it with your other hand, flip is quickly.  The grease from the bacon should allow it to drop right out of the pan.  Cut into 3 wedges and serve.

NUTRITIONAL INFO:    Makes 3 adult servings

231 cals, 19g fat, 2.13g carbs, 0.16g fiber, 1.97g NET CARBS, 11.8g protein, 331 mg sodium

 

 

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pumpkin-cake

Shown cake made with fresh pumpkin.

This moist, delicious pumpkin cake, inspired by a recipe I saw at Fabulous Foods.com, came out simply wonderful.  It cooked perfectly and has a lovely smooth texture.  I don’t care for the texture of cakes made exclusively with almond flour, so I subbed 1/3 whey protein powder into her recipe for a smoother texture.  I also chose to use fresh pumpkin rather than canned.  I reduced the butter called for by 25% as well.  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.

Our last two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.

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When you purchase our books, we would sure appreciate you stopping by and leaving your personal review.

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 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

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This recipe was delicious, but quite rich.  You might want to serve it with some creamy mashed cauliflower to tone down the richness.  But we both loved this one.  My bacon slices there have been cut off on the ends and are merely laying atop the roll.  I’m bad about slicing off the ends of bacon for other recipes which shortens the remaining slices.  Guilty as charged this week.  LOL

The sauce is not absolutely necessary, but we quite liked it on top.  You know me, I’m a gravy nut.  This recipe is suitable for all phases of Atkins (those still on Induction must omit the wine in the sauce) and other Keto diets.  Primal folks can enjoy this but not Paleo.

Our latest LOW CARBING AMONG FRIENDS, Volume 8 and soon-to-be-released Volume 9 are almost exclusively comprised of my recipes!  Included are a few tasty new creations of my friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  For estimated October delivery on Vol. 9, order it or any of our cookbooks at https://amongfriends.us/Secret-SALE.php or at Amazon.

MEAT INGREDIENTS:

1lb. 10 oz. ground beef (I used 90%)

3/4 tsp. Montreal Steak Seasoning of other seasoning of your choice

1 T. chia seed + 9 T. water

FILLING INGREDIENTS: 

3/4 c. each carrot and celery, chopped or processed

2 oz. onion, chopped or processed

2 T. butter

4-oz. can mushrooms, drained and chopped or processed

1/8 tsp. black pepper

1 T. chia seed

4 oz. cream cheese  (I used 8 oz. and it was way too much)

SAUCE INGREDIENTS:

All pan juices

any stuffing that oozes out of the meat during cooking

¼ c. dry white wine (omit if on Induction)

½ c. heavy cream

1/8-1/4 tsp. xanthan gum to thicken

½ c. green onion, chopped

FINISHING TOUCH:  4 oz. bacon slices

DIRECTIONS:  Place the chia seeds in a jar or small bowl and add 9 T. tap water.  Let them sit for 10 minutes or so to thicken.  Stir occasionally.  When gel is ready, work it and the Montreal Seasoning into the meat like you would a meatloaf, with a fork or your hands.  Spread the meat onto a silicone sheet (or plastic wrap) and form a 1/2″ thick 9″x10″ rectangle (approximate) with the meat.  Use a fork or your fingers to spread the meat.

Preheat oven to 350º.  In a non-stick skillet melt the butter and saute the celery, carrot and onion (known as a mirepoix) until tender.  Add the chopped mushrooms to the mirepoix mixture.  Add the cream cheese in chunks and stir to melt and blend all.  Spoon mixture down the center 1/3 of the meat rectangle.  Lifting the side with the plastic or silicone sheet, fold one side of the meat over the cream cheese filling.  Carefully lift the second side of the meat and bring it to the center, slightly overlapping the first flap of meat.  Press the seam lightly to seal.  Now using the plastic/silicone to help move it, roll the meat roll gently over into your baking dish (seam will be down).  Lay 7 short slices of bacon across the top, sprinkle them with more black pepper and pop pan into 350º oven for 1 hour.  Internal meat temp will be 130º when done.  I would recommend sticking the meat thermometer in the side of the bottom of the meat roll, trying not to touch the pan with the tip of the thermometer.  If bacon is not brown enough for your liking, put in broiler for 1-3 minutes (I had to).  Cut between bacon slices into 7 servings.  If your bacon is particularly “skinny” you may be able to get 8 servings out of this meal, which would also lower the per-serving carbs. 🙂

While the meat is sitting awaiting slicing/serving, carefully pour off the juices into a small saucepan.  Add the wine, green onion and heavy cream.  Bring to a low simmer and thicken with a little xanthan gum to you desired level.  Pour sauce into a gravy boat and serve alongside meat.

NUTRITIONAL INFO:  Makes 7 servings, each contains:

627 cals, 55 g fat (omit sauce to lower), 5.94 g carbs, 1.88g fiber, 4.06g NET CARBS, 25.3g protein, 637 mg sodium (from the cream cheese and cream)

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