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Posts Tagged ‘Induction Recipe’

Broccoliwithcreamsauce

If you’re tired of the same old steamed broccoli, the usual cheese sauce and the not so unusual broccoli casseroles, give this recipe a whirl.  It’s easy and ready in minutes.  The sweetness of the caramelized onions in this sauce really smooths out the oft-perceived bitter taste of broccoli in an amazing way!  This dish is Atkins Induction-friendly and suitable for other Keto diets as well.  Primal-Paleo followers will want to sub in coconut milk for the cream and of course ghee for the butter.

INGREDIENTS:  

9 oz. broccoli, cut up into large pieces or small spears

2 T. butter, unsalted

2 oz. yellow onion, sliced thin

½ clove garlic, minced

½ c. heavy cream

½ c. water

Dash pepper

1 T. grated Parmesan cheese

DIRECTIONS:  Cook broccoli stems until completely done and drain well a few minutes.  Lay broccoli stems  decoratively on your serving dish.  In non-stick skillet over med-high heat, saute onion and garlic in butter until the onion begins to brown and caramelize.    Lower heat and add cream and Parmesan.  Add pepper and taste.  Add pinch of salt if needed.  Simmer a few minutes and it will slightly thicken.  Add water.  Simmer a few more minutes.  Should be the right thickness when done.  If the water made it too thin, add a bit of your favorite thickener.  Dip or pour over broccoli and serve.

NUTRITIONAL INFO:  Makes 3 servings each containing:

164 calories, 13.1 g  fat, 9.4 g  carbs, 2.57 g fiber, 6.83 g  NET CARBS, 4.5 g  protein, 73 mg sodium

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My father introduced us to this dish when we lived in Hampton, Virginia.  Of course, we had all the fresh seafood there in the world anytime we wanted it.  What is amazing about Shrimp Scampi is how easy it is to make.  Traditionally served over white rice, as a low-carber, I decided to spoon mine over a batch of my Foolproof Mashed Cauliflower.  It was quite good actually.  I like to add a bit of my Seafood Spice Blend to most of my seafood dishes, but it is not seen in most shrimp scampi recipes.  Occasionally I like to add a splash of a couple tablespoons of white wine to this dish, but do not always do that, so I don’t show it in the ingredients below.  Your call there.  This recipe is suitable for all phases of Atkins and other Keto diets, as well as for Primal and Paleo followers.  Those still on Atkins Induction should not add the white wine here.

INGREDIENTS:

1 lb. medium-large shrimp, peeled and deveined

4 T. butter, unsalted

3 cloves garlic, minced

½ c. parsley, chopped

1/8 tsp. coarse black pepper

¼-½ tsp. my Seafood Spice Blend

1 oz. (optional) dry white wine, (Pinot Grigio, Riesling or Sauvignon Blanc are good)

DIRECTIONS:    Preheat broiler.  In a large skillet melt the butter over high heat.  Add garlic and let saute a couple minutes.  Add shrimp and saute until the begin to get opaque and golden on the edges.  Add black pepper and spice blend.  Saute couple more minutes.  Finally add parsley and stir to blend.  Remove and pop into broiler long enough for the shrimp to begin to brown just a bit.  Remove from oven and serve immediately over bed of mashed cauliflower (or rice for non low-carbers at the table)

NUTRITIONAL INFO:   Makes 3 servings, each contains:  (does not include mashed cauliflower, 1 cup of it would add around 2.8 net carbs to each serving)

306 cals, 18.1g fat, 3.73g carbs, 0.43g fiber, 3.3g NET CARBS, 31.4g protein, 233 mg sodium

 

 

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This soup I made for our lunch today came out so good!  It reminds me so much of Hot and Sour soup served in Chinese restaurants, all but the tofu.  I try to avoid soy as much as possible, but if you consume it, add about 1 c. small french-fry strips to the pot for a more authentic soup.  This recipe is suitable for Atkins, ketogenic diets, Primal and Paleo as well.

INGREDIENTS:

5-6 oz. piece of pork loin, trimmed of all fat, slivered thin

1 T. olive oil

4 c. pork or chicken broth (I use homemade)

1½ c. bean sprouts, fresh or canned, drained)

1 large green onion, chopped

1 bok choy leaf (green part only), or 1 leaf kale, chopped

4 oz. red bell pepper, sliced (not authentic, but very good)

¼ c. dried sliced shitake mushrooms (equivalent of 2 mushrooms)

½ c. dried clour ear fungi/mushrooms

sesame oil (my bottle says toasted)

¼ c. rice wine vinegar (no substitutions)

½ Tamari or soy sauce

2 cloves garlic, minced

1 tsp. Sambal Oelek chili sauce (more if you like real spicy)

1 c. water (as needed)

½ tsp. xanthan gum to slightly thicken

Dash toasted sesame seeds

VARIATION:  Add 1 c. chopped tofu (french-fry shape)

DIRECTIONS:  Brown slivered pork in the tablespoon of olive oil in the bottom of a 4 qt. saucepan.  Add all remaining ingredients but the last 3 (water, xanthan gum & toasted seeds).  Bring to a boil over high heat, then lower heat and simmer just until red pepper is starting to soften (but is not mushy, limp), or about 5-6 minutes.  Bok choy (or kale) will be done by then.  Taste broth.  If too salty for you add the water slowly until to your desired salty level.

I use a salt shaker for my xanthan gum.  Lightly dust it over surface and stir in.  Simmer a couple minutes to let it take action.  Repeat until soup is thick enough (or until all used).  This should be enough thickener even if you add the cup of extra water.  Add sesame seeds and stir or you can serve them with the soup at table, letting diners sprinkle seeds on their own.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

251 cals, 18g fat, 9.87g carbs, 4.85g fiber, 5.02g NET CARBS, 18.5g protein, 1207 mg sodium (Use low sodium soy sauce to reduce, but I was out of it.)

 

 

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These were some small 4-oz. pieces of pork loin I took out of the freezer tonight and I wanted to try my latest spice creation on them.  I chose to do these in my air fryer, but am sure they would be even better done on the charcoal grill.  Tomorrow is another day :).  Man, were these ever tasty!  Much better than the jerked chicken I had one time in a little cafe here in town (that has since folded, maybe that’s why).  I see much many Jamaican Jerk meats in my future with my toned-down version of Jamaican Spice.   This recipe, with the typical brown sugar eliminated from my version of the spice, should be suitable on any eating program, ketogenic or otherwise.

INGREDIENTS:

4   4-oz. pieces boneless pork loin

¼ c. light olive oil

2 T. my Homemade Jamaican Jerk Seasoning Blend

1 oz. onion, minced fine (I used red onion)

DIRECTIONS:   Pour the olive oil into a marinating dish.  Add the spice blend and minced onion to the dish.  Stir.  Dip each “chop” into the mixture, using it all up, trying to get the minced onion evenly onto all sides of the meat.  Cover and marinate for 1 hour in the refrigerator.

To air-fry, preheat your fryer to 375º for 3 minutes.  Open and place meat in the basket so they do not touch.  Cook at 375º for about 12 minutes.  Turn and if any left in the marinating pan, brush any marinade remainders onto the exposed side.  Raise fryer to 400º and cook for another 3-4 minutes.  As fryers vary, check before time is up to be sure yours doesn’t cook hotter than mine.  If charcoal grilling, have your coals very hot and place meat on the grate and grill for about 15 minutes on each side or until thoroughly done but not dried out.

NUTRITIONAL INFO:   Makes 2 adult servings (shrink to about 3.2 oz. cooked ad they are so lean to begin with). Two chops contain:

578 cals, 40g fat, 6.9g carbs, 1g fiber, 5.9g NET CARBS, 49.1g protein, 204 mg sodium

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I keep seeing recipes on air fryer Facebook groups that use baking powder to coat chicken for frying.  Well, I’m here to tell you that flat WORKS!  You will simply be amazed!  I can’t convey how crisp this chicken came out.  My husband said I could “do this one again and SOON!”  I want to caution people who must restrict potassium this techniques is not for you, as 4 tsp. baking powder has 2020 mg potassium.  You could substitute 1/4 c. almond, coconut, low-carb bake mix or Parmesan cheese instead of the baking powder if you are potassium shy.  Might not come out quite as crisp, but doable.  The sauce I made for this is one I’ve used in many of my recipes, as I find Puerto Rican Sofrito to be almost addictive it is so delicious!  This dinner tonight, served with steamed cauliflower and fresh green beans, was a big hit with my husband!

INGREDIENTS FOR THE CHICKEN: 

2 medium chicken breasts, skin left on

4 tsp. baking powder (I use aluminum free)

¼ tsp. each onion and garlic

¼ tsp. sea salt

1/8 tsp. coarse black pepper

INGREDIENTS FOR THE SAUCE:

2 T. butter, unsalted

1 T. my Sofrito Sauce

1 Roma tomato, chopped

Dash each salt and pepper

½ c. heavy cream

½ c. water

(thickener of choice if you feel a need)

DIRECTIONS:  De-bone the chicken breasts (I but mine with the rib bone frame so I can boil the bones for the broth and any bits of salvageable meat for my dog).  If your chicken breasts are quite large, often these days, slice them laterally and splay them out for more even cooking.  Measure and stir the baking powder and spices on a paper plate and coat the chicken pieces well on all surfaces.  Set aside for a few minutes.  Preheat your air fryer.  Place breasts into basket skin-side down on piece of parchment paper lining, as mine tended to want to stick to my basket.  Set fryer to 375º and cook 18 minutes skin-side down.  Open fryer, turn and cook skin-side up another 18 minutes.  Check them at 15 minutes both sides if your chicken breasts are small…….also air fryers can vary.

While they are cooking, melt the butter in a medium skillet.  Add the Sofrito Sauce and simmer on low heat for 2 minutes.  Add chopped tomato and simmer 3-4 minutes to break them down a bit.  Finally add cream and water and simmer 3-4 more minutes, allowing to reduce and slightly thicken.  If not thick enough for you preference, add a light dusting of your favorite thickener, stir and simmer 1-2 more minutes.  Serve with sauce spooned over each breast.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

736 cals, 51.5g fat, 9.1g carbs, 1.9g fiber, 7.2g NET CARBS, 60g protein, 1180 mg sodium, 1010 mg potassium

 

 

 

 

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I’ve finally found a way to prepare Brussels sprouts that I really liked tonight.  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 ot 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

 

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Buttery Sriracha Pot Roast

Buttery Sriracha Pot Roast

The pan juices this roast make, melded with the butter, Sriracha sauce and caramelized onion are so sweet and tasty I spoon it out onto my meat. I make sure to not use much Ranch seasoning so as not to drown out the magic of the other flavors.  Man, is this roast ever good! If you’re a pot roast fan, this one is definitely worth a try.  I’ll bet you add it to your regular rotation roast recipes.  It’s THAT good!    It’s incredibly simple, too.  For those that shy away from spicy foods, there was a bit of tingle on my tongue, but this was not very hot with Sriracha really.  It wasn’t too hot for me, and I don’t like my food very spicy when push comes to shove.  🙂  This recipe is suitable for all phases of Atkins and Keto diets.

INGREDIENTS:

2¼ lb. beef chuck roast (this was a very small roast)

½ pkg. Ranch Buttermilk dressing powder

3 oz. onion, sliced pretty thin

2 tsp. Sriracha sauce

4 T. unsalted butter, cut into smaller bits

DIRECTIONS:  Preheat oven to 350º.  Place meat in suitable pan.  I used a 9×9 square metal pan.  Sprinkle the Ranch powder over the top surface of the meat.  Next top with the sliced onions.  Now invert Sriracha bottle and in a zig zag motion like they do chocolate sauce over desserts in the fancy restaurants, zig-zag about 2 tsp. Sriracha sauce over the onion layer.  Next dot with small pieces of the butter to evenly cover.  Top with a good sprinkling of black pepper.  Pop into oven without a cover and bake for about 2 hours.  Chuck takes longer to get tender.  There is a fair amount of shrinkage, so you’ll only end up with about 2 lbs. cooked meat which will serve 4 people nicely, perhaps even 5.  I’m calculating for 4 adult servings.  Cut meat into thick slices and serve with pan juices (that’s the best part!).  No need to thicken the pan juices.

NUTRITIONAL INFO:  Serves 4 adults, each generous serving contains:

397 cals, 19g fat, 2.9g carbs, 0.2g fiber, 2.7g NET CARBS, 50.7g protein, 432 mg sodium

 

 

 

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