Buttoni's Low-Carb Recipes

Posts Tagged ‘Induction Recipe

I’m going to make these again tonight to go with our grilled rib-eye steaks.  We just love these.  So glad I tried this veggie combo so I can feel like I’m eating “high on the hog” as my Dad used to say.  Of course, you can use homemade mashed cauliflower, but the Birdseye was so good, and so convenient, why would you bother?  😉  This side dish is suitable for all stages of Atkins, Keto plans, Paleo and Primal as well.

Our LOW CARBING AMONG FRIENDS cookbooks are calling you. What are you waiting for? Volume 8 and Volume 9 are almost exclusively comprised of my recipes! These volumes are filled with tasty creations from my dear friends Chef George Stella and Jennifer Eloff.   Special set pricing available. Hurry and place your order today to take advantage of current discounts on one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe or two, do stop by and leave a review at Amazon here.

INGREDIENTS:

3  Portobello mushrooms (mine were 3-oz. each)

3 T. olive oil

12 oz. pkg. frozen Mashed Cauliflower (I used Birdseye), Sour Cream & Chive

1 T. unsalted butter

¼ c. green onion, chopped

¼ c. Cheddar Cheese shreds

DIRECTIONS:  Preheat oven to 350º.  Line a pan with parchment (optional).  Using a spoon, scoop the dark gills out of the mushrooms.  With a basting brush, brush both sides of the mushrooms with olive oil.  Set them curved side down on the pan.  Pop them in oven for about 8-9 minutes.

While they are pre-cooking, cook the cauli-mash as instructed on the box.  I microwaved mine.  Remove film from tray and stir in the butter to mix and melt.  Remove mushroom pan from the oven and spoon 1/3 of the mixture into each of the 3 mushrooms.  Top each with 1/3 of the Cheddar cheese shreds.  Finally, sprinkle the green onion evenly on all 3 servings.  Return the mushroom pan to the oven and bake about 10 minutes more or just until cheese is melted.

NUTRITIONAL INFO:   Makes 3 servings, each contains:

297 cals, 22.3g fat, 7.06g carbs, 2.33g fiber, 4.73g NET CARBS, 4.6g. protein, 261 mg sodium

Chicken Tikka Masala

This particular curry recipe, similar to Chicken Tikka Masala, is the one I keep coming back to again and again.  Typically one uses tomato paste in the creamy sauce, rather than whole tomatoes, but I prefer the fresh tomatoes in my curry. This is easy to make and incredibly DELICIOUS!  This recipe is also great made with a firm-fleshed fish or shrimp.  When doing it with fish, cut de-boned fish into large pieces and prepare sauce first.  Add fish the last 5-10 minutes of cooking so it won’t overcook and fall apart.  Red fish is an excellent choice for simmered dishes, if you can get it, as it is as firm as chicken or beef and won’t disintegrate in the sauce!  This dish is OK for Induction and is also suitable for Primal diners.  Paleo followers need to use coconut milk instead of cream.  For variety, sometimes I add a little tomato paste to this sauce, which changes it up a bit.  🙂

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 other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 10 volumes! Special discounted set pricing going on right now!  Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

1 T. whole cumin seed

2 T. olive oil

3 T. butter

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 it HOT)

1 tsp. ground cumin

½ T. minced fresh ginger

½ tsp. ground turmeric

1 T. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1 c. chicken broth

1   whole tomato (3″) , cut into 1″ cubes (use 1 Tbsp. tomato paste for a redder Tikka Masala gravy or that Butter Chicken appearance)

¼ c. heavy cream (Paleo-Primal should use coconut milk)

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, butter and onions & saute a few minutes.  Add chicken and continue to saute until chicken is opaque.  Add all remaining ingredients except heavy cream. Simmer covered on lowest heat about 30 minutes until tomatoes are tender but not falling totally apart.  Add heavy cream and continue to simmer 5-10 minutes longer.  If desired, slightly thicken with a few successive, light dustings of xanthan gum or glucomannan powder, whisking or stirring vigorously between additions.  Serve over steamed cauliflower or basmati rice for non-low-carb guests.  Sometimes I add my cauliflower right into the curry the last 15 minutes of cooking for a change of pace.  Like the tomatoes, do not cook the cauliflower too long.  Adjust info below if you add cauliflower or other vegetables to the dish.

VARIATION:  Sprinkle in a few frozen green peas as shown above.  But just a few!

NUTRITIONAL INFO: Serves 3, each serving containing:

527 cals., 34.6g fat, 7.83g carbs, 2.03g fiber, 5.80g NET CARBS, 44.3g protein, 194 mg. sodium

My husband was down in Austin today and said he would stop by a BBQ place on his way home to bring some sliced brisket for our supper tonight.  Then at 5:30, he called and announced they were closed!  Luckily I had thawed some ground pork for tomorrow night and got to work creating something quick for dinner.  This dish was quite tasty and we will definitely fix it again.  I had my doubts about using ground pork rather than sliced pork, my preference for stir fires, but it was pretty good in this!  I’d sure do it with the ground pork “in a pinch” again.  🙂

This dish is suitable for all phases of Atkins.  Those still on Induction or who are doing Paleo should leave out the sherry.  It is OK for Keto diets and Primal diets as well.

INGREDIENTS:

1 lb. ground pork

3/4 c. carrot, peeled, sliced or diced

1 stalk celery, sliced thinly

1½ c. cabbage, sliced thinly

½ c. green onion, chopped

1 clove garlic, minced

½ tsp. ginger root, minced

½ tsp. Sambal Oelek chili sauce

1/8 tsp. coarse black pepper

Dash salt

1 T. sherry (optional, omit for Induction or Paleo)

1 T. low-sodium soy sauce

1 pkg (14 oz)  Zeroodles shirataki rice-shape noodles with oat fiber, drained, rinsed

DIRECTIONS:  Drain and rinse noodles in sieve and set aside.  Heat wok or large non-stick skillet.  Add oil and then ground pork.  Brown over high heat.  Do drain off some of the fat if excessive (but not all of it), but I did not have to, as my meat was pretty lean.   Add carrots and celery and continue stir-frying until carrots nearly tender.  Add cabbage and green onion next, stir-frying until cabbage is getting limp.  Add all remaining ingredients, including “rice” noodles and lower heat to medium.  Allow to simmer, stirring frequently, for five minutes longer, allowing flavors to blend and mellow. Serve at once with Sambal Oelek chili sauce and soy sauce at table for those that like more of these.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

412 cals, 31 g fat, 9.55g carbs, 5.82g fiber, 3.73g NET CARBS, 22.2g protein, 288 mg sodium

 

chicken-artichoke-casserole

I have had a can of artichoke hearts in my pantry that have been there for months.  Since I was making chicken tonight, I decided to get creative.  I threw this simple dish together in 10 minutes, baked it 1 hour while we watched the evening news.  It is ever so delicious!  Even my picky husband, who is not too fond of artichokes, liked this dish!!  When he was finished dinner, he volunteered “Be sure to post this on your blog.”  That’s the best compliment I can get.  It truly was delicious and the key ingredient, the Shawarma Spice Blend in the mayo, adds so much flavor to this dish, so I do hope you’ll try it if you have not already.  This recipe is suitable for all phases of Atkins and other Keto diets.  With all this dairy, it would not be suitable for Primal-Paleo, however.

Many delicious low-carb recipes like this can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me included).  Chef George Stella also shares his wealth of delicious recipes in our books.  Order yours TODAY! from Amazon  or our direct order site: http://amongfriends.us/order.php. Special set pricing going on right now!  

NOTE:  I just discovered the reheated leftovers are even tastier than this was on first baking!! So this dish, if serving to company, might be better made a day ahead, only partially cooking/browning the chicken for 35 minutes and removing from oven. Refrigerate overnight and allow it to finish cooking/browning the next day as it is warming up. 🙂 

INGREDIENTS:

3 large chicken thighs

3 large chicken drumsticks

5 oz. cream cheese, softened

½ c. sour cream

¼ c. + 2 T. my Shawarma Mayonnaise

½ c. parsley, chopped

2 oz. yellow onion, chopped fine

1 can (15 oz) artichoke hearts, drained or 1 c. marinated salad artichokes, cut in halves, rinsed well

Dash sea salt

¼ tsp. coarse black pepper

3 T. melted butter for basting

DIRECTIONS:  Remove the chicken from the bones, leaving the skin on as it adds so much flavor.   You can boil the bones for some great stock for future use.  I cut each piece of the meat into two smaller pieces.  Set meat aside for now.  Preheat oven to 350º and lightly oil a ceramic 9×13 baking dish.

Soften the cream cheese by your preferred method.  I nuke mine in a glass mixing bowl on DEFROST for 2-3 seconds.  Stir in sour cream and mayo and blend well with a rubber spatula. Add chopped parsley, onion, salt and pepper and stir again.  Fold the chopped artichoke hearts gently into the creamy mixture.  Spoon the artichoke mixture into the oiled baking dish and spread evenly.  Place the pieces of chicken, skin side up, on top of the mixture.  Mine were slightly touching in my dish, but they shrink during cooking.  Using a brush, baste meat with a bit of the melted butter.  Sprinkle with another dash of salt and black pepper.  Pop into 350º oven and bake for 1 hour.  Baste again with melted butter at the 20 minute mare and again at 40 minutes cook time.  Remove from oven at the 1 hour mark when chicken should be golden brown.  Serve with your favorite green salad or green veggie side dish.

NUTRITIONAL INFO:   Makes  5 servings, each contains

529 cals, 50g fat (reduce dairy to lower), 6.68g carbs, 2g fiber, 4.68g NET CARBS, 22 g protein, 468 mg sodium

 

This quick appetizer for parties made a delicious lunch today.   Had a small amount of cream cheese to use up and decided to onion it up a bit and make a spread for serving with crunchy pork rinds.  I don’t usually like dips and such on pork rinds, but THIS onion-y combo with chicken really did it for me!  The crunch came though without so much pork rind taste.  This recipe is a keeper for us.  I will definitely make this again.  For parties, just triple the recipe (using the entire can of chicken meat) to make approximately 60 taste bites for your guests.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you. 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.   Volume 10 is hot off the press with more delectable goodies. Special discount prices being offered right now on the set! Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe or two, we hope you’ll stop by and leave a review at Amazon here.

INGREDIENTS:

2 oz. cream cheese, softened

¼ c. sour cream

1/3  can (13 oz.) chicken breast (water + salt pack only, I use Sam’s brand)

1 T. dehydrated minced onion flakes, toasted

¼ tsp. onion powder

1/8 tsp. each: turmeric, paprika, and garlic powder

½ tsp. granular Splenda or other sweetener (optional)

20 small bite-size pork rinds

DIRECTIONS:  Preheat oven to 350º.  Place onion flakes on baking pan and bake about 8 minutes just long enough to lightly toast.   Remove from oven and add the flakes to a medium mixing bowl.  Drain chicken broth off the meat into a dish for another use.  I like to drizzle it on my dog’s kibble, which she just loves!  Spoon out 1/3 of the chicken meat into your mixing bowl (reserve rest for another use).   Flake meat a bit with a fork.  Add softened cream cheese and sour cream.  Add all spices and sweetener (if using).  Stir mixture well and let sit 5-10 minutes to allow onion flakes to soften a bit and flavors to blend.  Spoon about 1 tsp. of the mixture onto the cupped “bowl” side of the 20 pork rinds, placing the tasty treats on your serving platter.  Enjoy!

CAUTION:  Do not try to be efficient and fill these ahead of time or the pork rinds will get soggy! 

NUTRITIONAL INFO:   Makes 20 chicken appetizers, each contains:

26 cals, 1.98g fat, 0.50g carbs, 0.04g fiber, 0.45g NET CARBS, 1.55g protein, 41 mg sodium

I was digging around in my freezer for something to put together for lunch today and forgot I’d made a small turkey at Easter.  I had the torso part of the carcass still left in a bag and decided on some sort of soup.  Then when I went to the fridge to get some other veggie ingredients, I saw the highly smoked, dry-cured sausage my husband gets when he’s at his convention and thought I’d mix the two meats.  I don’t think ordinary smoked sausage would do well here, so if you don’t have a meat market that dry-cures their own smoked sausage, I’d just omit it altogether.   Then I tossed in some chopped Zeroodles Shiritaki Noodles with Oat Fiber, a bit of fresh spinach leaves, a little of this and that and ended up with a DELICIOUS soup!  This recipe is suitable for all phases of Atkins and most Keto diets.  It’s very low in carbs yet so rich in flavor layer.  Hope you’ll give this one a try!

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you. 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.   Volume 10 is hot off the press with more delectable goodies. Special prices right now! Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe, do stop by and leave a review at Amazon here.

INGREDIENTS:

½ meaty turkey carcass, 1 chicken carcass or 2½ c. diced cooked turkey meat

4 oz. highly smoked, dry-cured beef/pork sausage (see comment above)

6 cups water (if using diced turkey, I would use chicken/turkey broth for more flavor)

2 oz. onion, chopped

1 c. celery, chopped

1 clove garlic, minced

1 tsp. fresh ginger, minced

1 14-oz pkg. Zeroodles Shiritake Rice-Shape noodles (or other shape, chopped up)

1 tsp. Sambal Oelek chili sauce (or few drops Sriracha, or 1 tsp. Thai red curry paste)

1 T. low-sodium soy sauce

2 T. rice wine vinegar

1 c. dried shitake mushrooms, broken into small pieces

2 c. fresh spinach leaves (added at very last)

OPTIONAL:  ½ tsp. toasted sesame oil

DIRECTIONS:  Into a 5 qt. soup pot, place the turkey or chicken carcass.  Add the sausage and water to the pot.  Add celery, onion, garlic and ginger next.  Add rice-shaped or chopped up shiritake noodles and shitake mushrooms next.  Bring this mixture to a boil over high heat.  Lower heat and simmer covered with lid 30 minutes, or until veggies and mushrooms are fully tender.  Remove carcass to a cutting board, cool and strip meat off bones.  Chop meat into bite-size pieces and add back to the soup pot.  Add all remaining ingredients listed above but the spinach leaves.  Simmer about 15 minutes more to blend flavors.  Finally add the spinach leaves cooking just until it is barely done, or about 5 minutes.  Serve soup at once.

NUTRITIONAL INFO:  Makes 6 large servings, each contains:

205 cals, 9.85g fat, 6.33g carbs, 3.46g fiber, 2.87g NET CARBS, 20.8g protein, 486 mg sodium

This recipe came about when I received my first order of  Zeroodle brand Shirataki (Rice Shape) “noodles” with Oat Fiber.  I swear by oat fiber.  It brings so much flour taste to baked goods; to shirataki noodles, it brings an improved opacity and texture.  Plus this type of shirataki does not have any of the off-putting rubber band smelling packaging water! The water these come in is odorless.  That’s a triple win in my book!  I like these MUCH better than tofu shirataki noodles, heretofore my favorite low-carb noodle substitute.  When cooked up with the right ingredients, these seem very similar to a classic risotto or rice pilaf/cous-cous dish.

My recipe’s inspiration was Barbo’s recipe for Mushroom Miracle Risotto posted recently on Low Carb Neighborhood forums.  Her recipe is more of a classic Italian risotto with cream and Parmesan cheese for richness.  Mine is more of a typical rice pilaf with a secret spice ingredient, as I wanted it to serve this alongside a delicious grilled Steelhead trout we did tonight. I can see this “risotto” being a great side for wild game or fowl.  I will be trying that application real soon!

I introduced hemp hearts to my pilaf for a slightly nuttier taste and some parsley, as I love it in such things.  I also threw in a bit of my Seafood Spice Blend so it would compliment the grilled fish we had tonight.   Man, was this mélange ever tasty!!  Even my picky husband, who doesn’t like shirataki noodles at all, loved this pilaf with the grilled fish!  He gave me the green light to fix this again any old time!

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you. 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.   Volume 10 is hot off the press with more delectable goodies. Special prices going on right now as all proceeds are going to help team leader Jen pay off some big medical bills resulting from cancer surgery. Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had an opportunity to try a recipe, do stop by and leave a review at Amazon here.

INGREDIENTS:

2 T. unsalted butter

5 large mushrooms, chopped coarsely

½ c. green onion, chopped

2 T. parsley, chopped

½-1 clove garlic

1/8-¼ tsp. my Seafood Spice Blend

¼ tsp. sea salt

¼ tsp. coarse black pepper

¼ c. + 2 T. hemp hearts

14.11 oz. pkg. Zeroodle brand Shirataki Rice Shape with Oat Fiber

DIRECTIONS:  Pour shirataki rice into strainer and rinse with cold water.  Set aside.  In a medium skillet, melt the butter over medium high heat and saute chopped mushrooms, green onion, garlic and parsley.  Add salt, pepper and Seafood Spice Blend (linked above).  Saute 2-3 minutes. Now add in the drained shirataki rice and the hemp hearts.  Stir-fry a couple more minutes and serve at once.   Doesn’t get any easier!

NUTRITIONAL INFO:  Makes 4 servings, each contains:

51 cals, 12.4g fat, 7.82g carbs, 6.22g fiber, 1.6g NET CARBS, 8.3g protein, 156 mg sodium

Beef Eggplant Curry

Beef Eggplant Curry

This is a quick, tasty and wonderful way to use up leftover beef pot roast (chuck).  I made it again for dinner last night so I thought I’d share again for new followers to try.  This one’s a keeper, both for ease of prep and incredible flavor layers!  We are always pleased with this quick curry.  What it lacks in photogenic qualities, it gains in taste!  Using the Garam Masala spice mixture makese it taste more Indian; the Baharat makes it taste more Middle Eastern.  This dish can also be made with lamb.  I love how easy most Indian curries are to prepare!  This dish is suitable for all phases of Atkins, Keto and Primal-Paleo as well.

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.  Order your 10-volume set TODAY for special set pricing! (available individually also) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

2 T. olive oil or coconut oil

2 c. cooked beef (or lamb), trimmed of fat, cut in ½” dice (or use ground meat)

6 oz. eggplant (I used Japanese purple eggplant), cut in 1″ cubes

3 oz. onion, diced large

½ c. red bell pepper, chopped (omit for lower carbs)

½ c. cilantro, cut roughly

1 large tomato, cut in 1″ cubes (2 oz.)

2 tsp. my Garam Masala Spice blend (or 1 tsp. Baharat Spice Blend)

1/4 tsp. curry powder

1/8 tsp. turmeric

Dash salt

½-1 c. water (beef stock if you have some is better)

OPTIONAL:  ½ tsp. crushed fenugreek leaves if available

DIRECTIONS:   Cut up meat, eggplant and onion as indicated above. Heat oil in non-stick skillet over hi heat.  Add onion and slightly brown.  Add eggplant and continue to saute, stirring often.  Add beef and brown a bit.  Add cilantro, tomato and all spices.  Add water as needed to just barely surround meat.  Lower heat.  You don’t want this soupy, but add more water as you cook the dish if all evaporates.  Simmer on medium heat about 15 minutes to allow flavor to mingle.  Serve on cauli-rice, cauli-mash, toasted low-carb bread or muffins, or eat it straight up!

NUTRITIONAL INFO:   Makes 4 servings, each contains:

237 cals. , 12.5g fat, 7.05g carbs, 2.77g fiber, 4.28g NET CARBS, 24g protein, 107 mg sodium

Spaghetti Squash Parmesan Bake

This side dish is simply delicious, considering how little is in it and how easy it is to make!  The bacon and onion really just seem to GO together!  If you don’t overcook the squash and are careful when removing the threads, you can serve this right in the squash shell for its own “bowl”.  I love to do this when we have company.  One reader suggests roasting the squash traditionally in the oven for added flavor if you have the time.  this has been one of the most popular recipes on my blog, garnering over a million fans now.  Thought I’d re-post it this week and I’m planning on making it tomorrow night.  This is suitable for all phases of Atkins and other Keto diets.

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  You can order your 5-volume set TODAY! (also available individually) from Amazon or get special sale pricing at our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

½ large spaghetti squash (yields about 4-5 c. cooked threads)

4 slices bacon, chopped fine

3 oz. chopped onion

1/3 c. grated Parmesan cheese

Dash salt

¼ tsp. pepper

DIRECTIONS:  Cut a large spaghetti squash in half.  Remove seeds with a spoon and discard them. Place one half of the squash face down in glass baking dish, reserving the second half for some other use.  Surround with with ½” water and microwave 13-15 minutes.  Drain off water, invert, remove/discard seeds (or feed to the birds in your yard 🙂 ) and fork out the threads into the same dish.  If you prefer to roast your squash:  after you cut and seed the squash, add 2 cups water (1/2 inch deep) to a ceramic casserole dish; add squash face up and place in a 375 degree F oven for 45 minutes.  Then cover for 10 minutes with foil.  Fork out the threads onto a plate. Meanwhile, in a non-stick skillet, brown bacon bits and onion until bacon is done and onion is tender.   Sprinkle salt, pepper and Parmesan on top of squash.  Then spoon into the empty squash shell.  Spread onion/bacon mixture evenly on top.  Microwave 5 minutes on high, or bake in oven at 350º for 20 more minutes.

NUTRITIONAL INFORMATION: Makes 4 servings each containing:

107 calories, 6.7 g  fat, 4.8 g  carbs, .8 g  fiber, 4.0 g  NET CARBS, 7.1 g  protein, 429 mg sodium

Ranch Buttermilk Dressing

Ranch Buttermilk Dressing

Ranch Dip for Veggie Tray

Ranch Dip for Veggie Trays

I finally came up with a low-carb version of Ranch® Dressing for my husband, who just loves it on salads.  I think my version tastes better than what is sold in the bottle (which I actually don’t like).  No unhealthy ingredients in mine, either.

I’m not too fond of dill, so I tend to reduce it in most recipes.  But my husband LOVES dill and likes more in recipes, thus the range of dill shown in the Ranch® Powder recipe linked below.  I basically used equal amounts of the herbs I selected except the dill and thyme.  A tablespoon of thyme would have been waaaaay too much!   This dressing is super yummy!  Try it and see if you don’t agree it’s even better than the famous bottled stuff!  As you well know, this also makes an excellent dip for raw vegetable party trays.  All you have to do for the dip is increase the sour cream to make it thicker.  You’ll have to recalculate carbs to add in the extra sour cream.  This recipe is suitable for all phases of Atkins and Keto diets.

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 cooks for several years now to bring you a wealth of delicious recipes you are going to want to try.  Many of my recipes are also in these cookbooks! Order your 10-volume set TODAY! There is special pricing on for a limited time!  You can always purchase volumes individually, too, from Amazon or for the best deals, order here: http://amongfriends.us/order.php

INGREDIENTS:

1 c. homemade mayonnaise

3/4 c. sour cream (add ¼ c. more if using as a veggie dip)

¼ c. buttermilk (only 2 T. if using as a veggie dip)

1 T. my Ranch Dressing Powder Blend

2 tsp. red wine vinegar

1/8 tsp. salt

OPTIONAL:  1/8 tsp. glucomannan powder if you like a thicker dressing

DIRECTIONS:  Measure the first 3 ingredients into a medium bowl.  Whisk well to blend to a smooth mixture.  Add my Ranch Dressing Powder Blend, vinegar and salt and whisk a couple minutes until the herb mixture is thoroughly blended in.  If using the glucomannan thickener, whisk it in last.  Transfer to a saved empty plastic dressing bottle (I always keep and wash them for homemade dressings) if you have one, or a lidded jar.  Close tightly and chill.  Serve on crisp green salads or as a dip for raw veggies.

NUTRITIONAL INFO:   Makes two cups or eight ¼ c. servings, each contains:

251 calories, 26.8 g  fat, 1.81 g carbs, 0.1 g  fiber, 1.71 g  NET CARBS, 1.72 g  protein, 66 mg sodium

 

 

 

Click to enlarge (wrap made with patty sliced laterally)

(On a homemade Flour tortilla)

These wonderful little meat patties were ready in just 15 minutes!  I most DEFINITELY liked the flavor and confess I ate two of them they were so good.  I served them with some tzatziki yogurt sauce and a lovely Greek salad.  The leftovers, 2 days later, ended up in the sandwiches you see pictured above.  The flavor of the leftover meat seemed to have improved on the refrigerator shelf!  This meat mixture would also make great meatballs and be great added to Mediterranean casserole dishes with eggplant, tomatoes and feta. I already had some low-carb no-flour tortillas made up so the sandwich you see above was on the table in no time.  This recipe can also be made with beef or lamb and is suitable for all phases of Atkins.  Primal-Paleo folks can eat this meat on a Greek salad or plan-suitable “wrap”.  When used in wraps, my delicious tzatziki sauce is also very good on these sandwiches, particularly with a little extra chopped parsley sprinkled on top!   Click here for the recipe for the tortilla wraps.

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, myself and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Order your 10-volume set TODAY! (available individually also) from Amazon or find special sales pricing at: http://amongfriends.us/order.php

INGREDIENTS:

1 lb. lean ground pork (ground beef or lamb are more traditional)

about 1/3 c. kale (what I could easily pick up in 1 hand with my fingertips)

about ¼ c. parsley

1 oz. onion

1 clove garlic

½ jalapeno, seeded and chopped fine

¼ c. feta cheese, crumbled

Dash each salt and black pepper

1/8 tsp. Homemade Cavender’s Greek Seasoning

1 T. my chimichurri sauce

1 medium egg

DIRECTIONS:  Place all but the meat in a food processor or blender. Pulse until fine, but don’t reduce it to paste in texture.  You want it about like pesto sauce.  Place the meat in a bowl and with a rubber spatula, scrape the spice/herb mixture on the meat.  With a fork or your hands, blend it all together like you would a meatloaf mixture.  Form into 6 equal patties.  These are traditionally cooked over charcoal on your grill, but almost as good browned in non-stick or lightly oiled skillet on each side until meat in completely cooked.  Your choice. Serve at once with your favorite sides or veggies OR let it cool off a bit, slice the patties laterally so that each one will make a Mediterranean-style wrap sandwich on your favorite plan-suitable tortilla/pita type bread.  If you are using cold, leftover meat for a sandwich the next day, after slicing the patties, I would sear a couple seconds in a non-stick skillet to warm them slightly.

NUTRITIONAL INFO:  Makes 6 patties, each contains:  (numbers are only for the meat)

240 cals, 19g fat, 1.65g carbs, 0.33g fiber, 1.32g NET CARBS, 15g protein, 155 mg sodium

 

233

Shown on bed of sauteed cabbage

This dish can be made with either ground lamb or ground beef and is equally good with both.  This Indian dish is traditionally cooked with peas and served atop basmati steamed rice.  But I have I found it is just as good with made small cut frozen green bean pieces (to lower carbs) and then served on a bed of shredded, sauteed cabbage.  I think I may even like it that way better than over the traditional basmati rice!    The nutritional info below does not include the cabbage (or rice).  My husband and I found my first attempt at Kheema Matar, which we have often had at Indian restaurants, to be pretty darn good!  It has rapidly moved into my quick and easy recipes category.

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, myself and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.   Order your set TODAY! (also available individually) from Amazon or use our direct order site for special sales going on right now: http://amongfriends.us/order.php 

INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

½ c. frozen cut green beans, cut again into halves

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

OPTIONAL:  Add 1/2-1 c. chicken stock and simmer a bit for a moist gravy.  Thicken a bit with your favorite thickener if desired.

DIRECTIONS:  Place carrots and green bean pieces in small amount of water in saucepan and cook just until tender crisp.  Add oil to large skillet.  Brown chopped onion.  Add meat and break apart as it browns.  Add garlic, tomatoes, jalapeno and all spices except mint and cilantro.  Lower heat to simmer, cover and cook 15-20 minutes until tomatoes and onion well cooked.  Now add the drained carrot/bean mixture, cilantro and mint and stir well.  Cover again and cook additional 5-10 minutes or so for flavors to blend well.  Serve atop bed of shredded stir-fried cabbage (my preference) or basmati rice for those non-low-carbers at your table.

NUTRITIONAL INFO: Serves 4, each serving contains: (does not include cabbage base)

187 calories, 23.8 g  fat, 7.55 g carbs, 2.38 g fiber, 5.17 NET CARBS, 23.8 g  protein, 620 mg sodium

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Skillet Pizza (for 1)

I’m currently revisiting Atkins Induction for a “reset” and remembered this delicious recipe that literally got me through Atkins Induction 10 years ago.  I’ve tried so many of the popular low-carb pizza crust recipes and just don’t like but a few that I have developed or tried in the interim.  A lot of sodium in pizza toppings.  Even this amount of sausage and cheese packs a whopping amount of sodium, as seen in the nutritional stats below!  But hey, when you’re still on Induction and craving pizza, this’ll do occasionally.  Best of all, it can be ready in 10-15 minutes!  Moreover, I don’t end up with “sausage fingers” and swollen ankles the next day from water retention due to the sodium in most low-carb crust recipes.  I’m so sodium sensitive, I leave off pepperoni from my pizzas as a rule.  Just increase ingredients accordingly if you need more servings.

Now this “pizza” isn’t one you can pick up and eat with your hands.  Even as it cools a bit and the cheese firms up, you’ll still have to eat with a fork.  So I don’t do this recipe for company.  🙂  But I find not being able to pick it up and eat by hand doesn’t bother me one bit.  This tastes just like the best sausage, mushroom, bell pepper pizza I ever had in any Italian restaurant or pizza parlor!  You may prefer to use all sausage or all beef, your call, but nutritional info is for the recipe as written.  If watching your sodium intake on doctor’s orders, using all ground beef and also lowering the cheese to 2 oz. would be wise choices.

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.  Order your set TODAY! Special pricing going on right now, too!  Books are always available individually or as a set from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

001

Ready to dig in!

2 oz. pork sausage (breakfast or Italian)

1 oz. ground beef (or more pork sausage)

¼ tsp. fennel seed

Dash oregano

Sprinkle of garlic and onion powder

1/3 can drained, canned mushrooms (or 2 fresh, sliced)

2 oz. bell pepper

3 T. low carb spaghetti sauce (I use Bello Vita)

2 oz. grated mozzarella cheese

DIRECTIONS: Brown meat in no-stick skillet on medium heat.  Add veggies and continue to cook until pretty tender, about 5 minutes.  Add spices and stir.  Using spoon or spatula, neatly push ingredients away from the edges of the skillet as shown in picture.  Dot the surface with the tomato sauce but no need to stir.  Top with the cheese, trying to keep it pretty much on the ingredients.  Cover and lower heat to lowest setting and heat long enough to melt cheese.   Should be ready in just a few minutes.  Allow to cool a couple minutes so cheese will firm up a tad before attempting to “slice” into two slices.  Using a broad spatula, slide a portion out of the skillet onto the serving plate (or toasted French bread, for non-Atkins eaters). Enjoy!

NUTRITIONAL INFO: Serves 1 and contains:

531 cals, 39.3g fat, 11.2g carbs, 2.9g fiber, 8.1g NET CARBS, 34 g  protein, 1312 mg sodium

Momma's Baked Chicken

This was the baked chicken I was raised on.  Throughout my childhood, I disliked intensely the taste of vinegar.  Wouldn’t eat pickles, wouldn’t eat pickled vegetables, wouldn’t eat salads or even condiments that contained vinegar.  But man, when my mom made this baked chicken, I just could not believe I watched her douse it with such an “evil” ingredient  and LIKED IT!!!  The natural red grape sugar in the red wine vinegar caramelizes under high heat and gives the chicken skin such a sweet, tangy taste.  The pan juices make a lovely gravy/baste for the drier breast meat.   Fortunately, my taste has changed over the years and I will now consume vinegar without hesitation, provided the food isn’t drowning in vinegar.  🙂

This recipe can be used on a split/butterflied/spatchcocked chicken as pictured, or you and cut the chicken up into pieces.  This method is delicious on Rock Cornish Hens, too.  It is also excellent for BBQ’ing of the chicken, and even for BBQ pork.  This recipe is perfectly suited to all phases of Atkins, Keto diets, Primal and Paleo as well.

Many more delicious recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends (me, included).  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or our direct order site with special discount pricing right now: http://amongfriends.us/order.php.

SAUCE INGREDIENTS:

6 T.  melted butter

3 T. red wine vinegar

1/4 tsp. salt (omit if using salted butter)

1/4 tsp. coarse black pepper

THAT’S IT!!

DIRECTIONS:  Preheat oven to 400º.  Place butter in baking pan (I use a metal pan) as the oven is heating up.  Remove pan and add red wine vinegar to the butter, as well as the salt and pepper.  Prepare the chicken.  You can either split the chicken up the back with kitchen shears and spread it out as shown above, or cut the bird up into quarters or single pieces.  Using a brush, baste the pieces of chicken all over.  Sprinkle lightly with the salt and pepper and pop into hot oven for about an hour (less time for smaller birds, a little more for the butterflied bird shown) or until golden brown and reaches internal temp of 170º at the joint where the thigh meets the torso and in the thickest part of the breast.  I like to baste the chicken once or twice during cooking for the tastiest result on the skin.  I’m a skin fan, so that’s real important to me.  My husband just rips it off and hands it to me.  That works out just great, huh?  🙂 Remove from oven and serve at once with your favorite sides.  Be sure to put a spoon or brush into the pan for diners to baste their meat with the buttery juices if they wish (or pour the juices into a gravy boat).

NUTRITIONAL INFO:  These numbers are for the baste/sauce only.  You will have to add in the values for whatever pieces of chicken you eat.  Makes enough for 10 pieces of chicken (1 whole l cut-up chicken).  Each portion of the sauce, assuming you even eat that much of the sauce, has:

62 calories, 6.9 g fat, 0.02 g carbs,  0.00 g fiber, .02 g NET CARBS, 0.13 g protein (add in your piece of chicken)

 

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This very old recipe of mine has made an appearance at many a party throughout my life.  They are tasty and disappear so fast!  This recipe is Induction friendly with no modifications!   They’re great for any group celebrations!

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  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.   Volume 10 is hot off the press with more delectable goodies.  Special prices right now.  Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon.  After your book(s) arrive, and you’ve had a chance to try a recipe, do stop by and leave a review at Amazon here.

INGREDIENTS:

½ c. finely chopped tomato

¼ c. finely chopped green onion

1 clove minced garlic or ¼ tsp. garlic powder

4 eggs, beaten

2 oz. shredded Cheddar Cheese

2 oz. shredded Monterey Jack Cheese

1 tsp. chili powder

½ tsp. ground cumin

1 4 oz. can mild, drained chopped green chiles

1 seeded, very thinly sliced jalapeno (optional garnish)

DIRECTIONS:  Lightly oil a non-stick skillet with olive oil and lightly saute tomato, green onion and garlic a couple of minutes.  Set aside while you prepare the rest of the mixture.

In a medium bowl, beat the 4 eggs, add the cheeses and green chiles.  Now stir in the tomato mixture.  Add spices and stir well to incorporate.

Either line with paper cups (best method) or oil mini muffin pans with olive oil.  Spoon 1T. of the mixture into each muffin cup.   There should be enough mixture for 24.   Bake at 350º for 10-13 minutes or until centers are set.  Let cool in pans 1-2 minutes if you did not use paper liners.  Loosen edges carefully with a knife and gently lift from the pan.  Serve garnished with a slice of jalapeno on top if desired.  If you prefer, you can put the jalapeno on these before baking.

NUTRITIONAL INFO:  Makes 24, each contains:

25.9 cals, 1.84 g fat, 0.67g carbs, 0.17g fiber, 0.5g NET CARBS, 0.17g protein, 45 mg sodium

Chipotle Chile Sauce

This versatile sauce has a simply AMAZING flavor!   It’s a wonderful compliment to baked and broiled chicken, pork, seafood as well as being a delicious green salad dressing.  It’s marvelous on grilled fish tacos if you make those.  It makes a lovely dip for raw vegetables on a party tray.  It’s a wonderful dip for low-carb “Potato Chips” (from sliced, fried jicama or turnips).  Or you can smear a bit on your next grilled burgers or steak.  It’s great on turkey and chicken sandwiches.  It’s even very tasty dabbed onto scrambled eggs!  Shall I go on?   Needless to say, I think I’m addicted to this stuff.  LOL.   It is suitable for all phases of Atkins, Keto diets and Primal Blueprint followers.  It is not suitable for Paleo with the sour cream in it, but you could use all homemade mayo and it would then be suitable.  🙂

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Special sale going on right now on the complete 10-volume set ($9.99 per volume)!  Order your set or individual volumes from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

½ c. homemade mayonnaise

½ c. sour cream

½ tsp. chili powder

½ tsp. my Smoky Chipotle Spice Blend

1 small chipotle chile pepper (in adobo sauce in the can), rinsed, seeded and mashed (about 1″ long)

Dash salt

DIRECTIONS:   Mix all the ingredients in a bowl and serve at once.  Keeps well in the refrigerator and can be stored for a week or a little longer.

NUTRITIONAL INFO:    Makes 1 c. total for 4 servings.  Each ¼ c. serving contains:

263 cals, 28.2g fat, 1.97g carbs, 0.37g fiber, 1.6g NET CARBS, 1.7g protein, 272 mg sodium

shpatties0032

These tasty shrimp patties make a wonderful, quick lunch for 2-3 people.  We both LOVE these things.  They are suitable for all phases of Atkins and other Keto diets.

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 10-volume set TODAY for special sale pricing! Books can, of course, be purchased individually.  Get yours at  Amazon or at: http://amongfriends.us/order.php

INGREDIENTS FOR SHRIMP PATTIES:

8 oz. raw, peeled shrimp
1/2 tsp. chili paste (I used Sambal Oelek)
2 cloves minced garlic
1 1/2 tsp. minced shallots or green onion
juice of 1/2 lime
1 tsp. lemon grass, grated (if available)
1/4 of a Revo Roll crumbled  (http://www.genaw.com/lowcarb/improved_revolution_rolls.html) [or any other low-carb roll]

INGREDIENTS FOR DIPPING SAUCE:
1 ¾ tsp. sesame oil
1/2 tsp. peanut butter
2 tsp. rice vinegar
1/2 tsp. grated ginger
2 cloves minced garlic
1/4 tsp. chili paste or Sriracha sauce
1 tsp. Splenda or equivalent sweetener of your choice
1 T. low sodium soy sauce

Process all the patty ingredients until well blended. Shape into 6 small patties and brown in a no-stick skillet you just rubbed with paper towel and dab olive oil. You’ll know when they are done as they become visibly opaque.  This recipe is technically not suitable until OWL due to sauce ingredients, but the patties themselves are OK for Induction and there’s so little PB and rice vinegar in the sauce, it probably won’t cause you problems.

NUTRITIONAL INFORMATION:  Makes 3 servings, each contains:

142 cals, 6.33g fat, 3.5g carbs, 0.92g fiber, 2.58g NET CARBS, 17.6 g protein, 178 mg. sodium

What a tasty surprise!  I’m a bachelorette for the day and had not yet washed the skillet I fried bacon in this morning.  So I thought I’d stir-fry me a quick lunch of smoked sausage and cabbage.  I had just made a fresh batch of my Sofrito for freezer keeping and was smitten with the idea of breaking off a little piece from my freezer block and putting a little in my lunch skillet.  What a great idea this turned out to be! And what a simple, quick meal to prepare on a week night when you come home from work really tired.

Earlier in the week I had pulled off the outer leaves of a cabbage for stuffing but changed my mind.  So I wanted to use those leaves up quickly before they dried out.  This final dish turned out to be delicious and much better than I anticipated!  But then I really just love this Sofrito and use it on/in so many different recipes now.  If you like it, you’ll become addicted to the stuff, I’m certain. Haven’t used it in or on anything to date I didn’t like.  This recipe is naturally Atkins Induction friendly and suitable for Keto, Paleo and Primal lifestyles.

INGREDIENTS:

8 medium cabbage leaves, stemmed & sliced ½” (or equivalent)

8 oz. Burton’s Smoked Sausage (or other brand), sliced ¼”

2 tsp. bacon grease

2 T. my Sofrito

VARIATION:  Use halved small red radishes or daikon radish slices instead of cabbage

DIRECTIONS:  Cut cabbage and sausage as instructed above.  Add bacon grease to a skillet and head on medium-high.  Add sausage to the pan and brown slices on both sides lightly.  Add cabbage and stir-fry a few minutes until cabbage begins to soften.  Add the sofrito herb mixture and continue stir-frying until cabbage is done to your liking. Serve at once.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

350 cals, 27g fat, 6.2g carbs, 2.55g fiber, 3.65g NET CARBS, 23.4g protein, 1050 mg sodium (reduce sausage to reduce sodium)

007

I haven’t made this recipe in literally years!  Originally posted in 2010, I thought of it today and am fixing this for dinner tonight.  Can’t wait!  This dish goes together really fast, so it is an easy meal prep during the summertime when you’d rather be outdoors having fun than cooking in the kitchen.  If you wish, you can use whole fish for this recipe.  This spice mixture would also be good on flounder or trout.  This recipe is Induction friendly.  The batch pictured has 1 small Roma seeded and finely chopped.  I enjoy this entree both with and without the tomato.  I have not included the tomato in the recipe or nutritional stats, however.

INGREDIENTS:

2  Tilapia filets (about 8 oz. each), or fish of choice

1 tsp. minced ginger root

1 tsp. minced garlic

1 finely chopped jalapeno, seeded and chopped

1 T. chopped cilantro

¼ tsp. turmeric

Dash each of cayenne & black pepper

3 T. unsalted butter, melted

OPTIONAL:  2 tsp. tomato sauce smeared on fish before spices added.

DIRECTIONS:  Mix all ingredients in a glass bowl.  Do not use a plastic bowl or the turmeric will permanently stain it.  Add melted butter and mash it all up together.  Place fish on oiled, non-stick or parchment-lined pan.  Spread tomato sauce on (if using), add seasoning mixture evenly on the top of each filet.  Broil for about 10 minutes (15or so for whole fish), until thickest part of the filet is firming up.  Or, you can bake for about 20 minutes (30 minutes for whole fish, depending on size), but I personally think broiled is better.

NUTRITIONAL INFO: Serves 2, each serving contains:

327 cals, 15.5g fat, 1.6g carbs, 0.5g fiber, 1.1g NET CARBS, 45.5g protein, 123 mg sodium

CoffeeMousse-1

This one’s for all you coffee lovers out there!  This is delightfully light after a big meal.  Been making this since before low-carb and keto were household words!  This recipe is  suitable for all phases of Atkins and Keto diets.

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 cooks to bring you a wealth of delicious recipes you are going to want to try.  Order yours today, individually or the complete set of 10 volumes (special pricing).   Order at Amazon or get special pricing at our direct order site: http://amongfriends.us/order.php

INGREDIENTS: 1½ tsp. unflavored gelatin stirred into 2 T. cold water

1 tsp. instant freeze-dried coffee crystals, dissolved in 2T. boiling water

2 pkts. Splenda, Truvia or sweetener of your choice

1 T. butter, unsalted

1 ice cube

4 oz. heavy cream, whipped

½ tsp. vanilla

DIRECTIONS:  Sprinkle gelatin over 2T. cold water in small saucepan.  Stir and let stand for 1 minute.   Add 2 T. more water and bring the mixture to a boil.  Lower heat to lowest setting.  Add the coffee granule/hot water mixture.  Heat this mixture stirring constantly until gelatin appears to be completely dissolved.  Add butter and stir until melted. Remove from heat.  Stir in sweetener, ice cube and stir until ice is melted and mixture begins to thicken.

In separate bowl, whip heavy cream until thick, add vanilla and stir to blend.  Reserve 2-3 T. for garnish. When the mocha mixture is cooled down, slowly stir most of the whipped cream (be sure you saved out 2-3 T. for garnish) into the mocha mixture.  Spoon into two pretty clear serving dishes.  Top with a nice dollop of sweetened whipped cream that you reserved.  Sprinkle a few crushed coffee granules over each serving and garnish with a sprig of mint or a strawberry slice.  Chill.

NUTRITIONAL INFO:  Makes two servings, each containing:

258 cals, 28 g fat, 2.6g carbs, 0g fiber, 2.6 NET CARBS, 1.56g protein, 24 mg sodium

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This week-night easy-prep dish was simply delicious!  You’re not going to believe how a bit of leftover chicken and bacon can transform themselves into something sooooooo good.  Although I’m sure it is the smoky quality of the fire-roasted peppers that made this quick skillet sauce so tasty, there are lots of flavor layers going on here. You can serve this atop zucchini noodles, shirataki tofu noodles or spaghetti squash threads.

This dish is not suitable for Induction unless you omit the wine.  Otherwise, it’s a go for Phase 2 Atkins and Primal followers.  This is not suitable for Paleo unless you omit the wine and substitute perhaps homemade mayo for the cream.  I do not believe coconut milk/cream would be good in this dish. 😉

INGREDIENTS:

4 oz. raw bacon, cut into 3/4″ pieces

2 oz. red onion, sliced thinly

2 cloves garlic, minced

1 c. cooked, leftover chicken breast, cut into bite sized pieces

½ c. parsley, chopped (loosely packed)

3 oz. fire-roasted red bell pepper (I used imported from a jar), sliced in strips

1 c. chicken broth, homemade with no additives

3 oz. white wine (omit if still on Atkins Induction)

¼ heavy cream

1 small, mild anaheim chile pepper, seeded and sliced thinly (or you can substitute a jalapeno)

1/8 tsp. crushed red pepper flakes (omit if you used a jalapeno above)

Dash or two of coarse black pepper

Pinch Italian seasoning

1 T. pesto sauce (I use my homemade pesto)

Sprinkle of your favorite thickener (optional)

DIRECTIONS:  Cook your noodles or alternate “pasta” and have ready, as the sauce goes together quite quickly. Over high heat, brown the bacon in a non-stick skillet or wok.  Add the onion and saute until nearly tender.  Add garlic, jalapeno or anaheim pepper, and the roasted red pepper slices.  Saute 1-2 more minutes for all to begin getting tender.  Add all remaining ingredients but the cream.  Simmer over medium heat for about 5-10 minutes to allow the wine to cook off a bit and the flavors of the ingredients to mingle. Lower the heat to lowest setting and finally add the cream.  Stir well and simmer a few minutes stirring often.  When you are just about ready to serve, add your thickener to the sauce, stirring constantly (if using) and allow the sauce to thicken a couple more minutes.  Serve over your “pasta” on a large platter.

NUTRITIONAL INFO:  Makes 4 servings, each contains: (numbers are for sauce only)

308 cals, 21g fat, 5.3g carbs, 1.07g fiber, 4.23g NET CARBS, 14.3g protein, 382 mg sodium

 

I created a delicious lunch today with half a baked chicken breast that was leftover from dinner last night.  Man, did these come out ever so good!  I basically took my Cheese Thin Buns recipe, subbed in mozzarella cheese for the Cheddar and added just a pinch of crushed oregano to the batter.  Added my flavorings and baked 12 minutes!  These are so filling with glucomannan (pure fiber) just 2 will be an ample serving for most people.  Men might be able to eat 3, but I could not.  All I can say is lunch tasty, filling and not as heavy as regular pizza can be to me.  You could also make these as bite-size  treats using a mini-muffin pan.  Just spread out into 24 slots and using ½ slice pepperoni atop each mini.  This recipe is suitable for all phases of Atkins, Keto and gluten-free diets.  Clearly it is not suitable for Paleo due to the cheese.

INGREDIENTS: 

4 T.  plain whey protein powder (I use isolate)

1 T.+1 tsp. glucomannan powder

1 T. baking powder

1/4 tsp. garlic powder

3 eggs, beaten

1 T. olive oil

1/4 c. tap water

1 c. shredded mozzarella cheddar cheese for the batter

4 oz. cooked chicken meat, cut into 12 strips (or 24 bits for minis)

12 slices pepperoni

1/3 c. shredded mozzarella to top (more if you add carbs to numbers below)

DIRECTIONS:  Preheat oven to 350º.  Oil a Twinkie® or baking log pan with your preferred oil (or line large baking sheet with parchment paper).   If you don’t have a Twinkie® pan, but you still want to try this, just make round ones using a regular muffin pan.   They just won’t be “logs”. 😉

On a paper plate, measure out dry ingredients and stir.  Set aside a moment.  Break eggs into medium bowl and add oil and water.  Beat with whisk to blend well.  Using a rubber spatula next, slowly dust in or sprinkle the dry ingredients over the top and stir rapidly to blend.  Add the 1 cup mozzarella shreds, stirring and folding batter over and over to allow the glucomannan to thicken up.  It will be a pretty thick like bread batter in just a couple minutes.  When all nice and thick, spoon about 1½ T. batter into each of 12 oiled Twinkie® pan slots.

If batter seems a bit thin, let it set up a couple minutes longer.  Stir several times more.   If still too thin, I fear you’ve added too much water and need to add a teensy bit more glucomannan powder.   When batter is fairly thick, use the side of your rubber spatula to dip into the Twinkie® slots of your pan, or into your muffin cups.  Or you can spoon batter into 24 oiled mini-muffin cup slots for a bite-sized version of these that would be nice for entertaining.   Top each “log” with a small strip of the chicken meat (around 2″x½” strip or equivalent morsels of meat) until all meat is used up.  Then top with a slice of pepperoni (I sliced mine in half to spread it out).  If not sodium sensitive like we are, you may want to increase pepperoni to 2 slices per log, but alter numbers below accordingly.  Last, sprinkle a few of the extra mozzy shreds atop each log.  Pop pan into hot oven and bake for 9-12 minutes or until lightly browned on top.  Keep an eye out so you don’t over brown these or they may dry out.  To avoid tearing them up, slightly cool before removing from pans to a serving plate.  I used a mini rubber spatula to help lift mine out of the pans.

NUTRITIONAL INFO:  Makes 12 pizza logs, each log will contain:

137.25 cals, 10.6g fat, 1.75g carbs, 0.71g fiber, 1.04g NET CARBS, 9.93g protein, 397mg sodium

(Divide numbers by 2 if you make the mini-muffin version)

 

 

Who eats chili dogs for breakfast?  Well………I tried a little experiment with a batch of my Cheese Thin Buns this morning and it actually was quite tasty.  A pleasant switch from keto quiches, bacon and eggs or low-carb pancakes.

Seems like when I cook (or defrost ready-cooked chili for a meal) there is invariably 1 bowl leftover.  I never throw food away because I must live up to my husband’s label for me:  “Queen of Leftovers”.  Today I lived up to that title. 🙂 Added just 2 tsp. chili atop one of my favorite buns, a special-shaped sausage patty, a sprinkle of cheese.  Voila! A delightful breakfast was born!   We were both quite surprised this was so tasty!  The hubs had me crack a couple eggs aside his, requiring extra cook time (5 minutes longer) but I forgot to get a photo of the one with eggs before he had eaten most of it.  This recipe is suitable for all phases of Atkins and Keto plans.

Buns right from the oven:  Glucomannan Hot Dog Buns

INGREDIENTS:

1 recipe my Cheese Thin Buns batter

4½-5 oz. bulk breakfast sausage

4 T. leftover chili

6 T. shredded Cheddar cheese

6 T. shredded Mozzarella Cheese

OPTIONAL: 6 eggs (1 per serving) or 12 eggs (2 per serving)

DIRECTIONS:  Preheat oven to 350º.  Make the Cheese Thin Buns batter per that recipe’s instructions, using a lightly-oiled eclair or hot-dog bun pan to contain the batter.  I used this Tescoma® pan set into a metal pan for support/handling: https://www.amazon.com/Bread-roll-moulds-holes-5-5/dp/B06Y3MGDVT/ref=sr_1_3?keywords=tescoma+silicone+baking+pan&qid=1553192169&s=gateway&sr=8-3. If you don’t have or want to buy this pan, use whatever similar shape you have.  Bake 12-13 minutes at 350º.

While those are baking, oil 6 small 6″ oval baking dishes (or whatever shape you have similar).  Divide sausage into 6 portions (about 2.5 oz. each).  Press them into an oblong (or shape of your baking dishes) flat shapes to match your pan shape.  Brown them on both sides in a skillet over medium heat and remove when done.

Now place 1 bun into each oiled ramekin dish.  Top with one of your cooked sausage “ovals”.  Spoon 2 tsp. chili down the length of the sausage patty in the center.  Top each chili-dog with 1 T. Cheddar and 1 T. mozzarella shreds.  If adding the extra egg(s), crack one to the left and one to the right of each chili dog assembly.  It will flow out the entire length.  Pop the small dishes into a 350º oven and bake 15-16 minutes.  If not using the extra eggs, they will be done in just 10-11 minutes baking time.  We ate ours right from the baking dishes set onto a larger plate to protect the table.

NUTRITIONAL INFO:   Makes 6 Breakfast Chili Dogs, each contains:

With 2 eggs added: 583 cals, 45.23g fat, 6.48g carbs, 3.48g fiber, 3g NET CARBS, 35.7g protein, 1064 mg sodium

With no extra eggs:  440 cals, 35g fat, 5.71g carbs, 3.48g fiber, 2.23g NET CARBS, 23.1g protein, 924mg sodium

 

 

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I keep Boursin soft cheese “Garlic and Fine Herbs” flavor in the door of my refrigerator almost always.  Not something I like to run out of.  I keep finding interesting things to try it in or on.  It reminds me a lot of cream cheese, but much more intense flavor.  I find it way too heavy all by itself, as a dip or spread.  But I am really starting to like it in small amounts in a variety of odd places.  If you haven’t yet tasted this cheese, or tried this egg recipe, you really must!  The flavor is just amazing!  Very tasty and it did not get the usual frowns and winces from my husband (who prefers plain eggs).  So I thought I’d share this Induction friendly recipe with you today.  Boursin cheeses are usually found in the deli or specialty cheese section of your grocery store.

 

INGREDIENTS:     

2 T. butter, unsalted

4 large eggs, beaten

1½ T.  Boursin cheese, (I used Garlic and Herb flavor)

2 T. parsley, chopped

DIRECTIONS:   Melt butter in a non-stick skillet over medium heat.  Add Boursin cheese and stir to dissolve.  Cheese will look like it’s curdling, but don’t worry, not a problem.  Add all the parsley but 1 tsp. reserved for garnish.  After 1 minutes, add beaten eggs and cook until done.  Serve sprinkled with the remaining parsley.

NUTRITIONAL INFO:    Makes 2 servings, each contains:

262 cals, 23g fat, 1.2g carbs, 0.15 g fiber, 1.0 g NET CARBS, 13g protein, 165 mg sodium

If you’re not familiar with Boursin cheese, it’s a soft cheese that comes in a foil wrapper in a little box that looks something like this: HerbBoursin

Soto0021

Our best friends of some 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 of Indonesian heritage.  This dish came about after receiving some Indonesian spices from them for Christmas one year as well as much personal reading of Beef Soto recipes on-line.  I combined a mixture of spices traditional to the dish, added a bit of the spice blend they gave me, and then added my personal choice of veggies I thought would also be good in the soup. 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 pre-cooked beef 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-low-carbers, of course).  This dish is suitable for Atkins Induction and passes Paleo-Primal muster as well.   🙂

INGREDIENTS:

2 T. palm 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 chunks (calaba, zucchini, or yellow)

12 cherry tomatoes

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

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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 chipotle chile, seeded and mashed (from canned chipotle in adobo sauce)

1 thin slice ginger, minced

½ tsp. each galangal powder (I use Penzey’s)

½ tsp. turmeric

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

OPTIONAL:  1-3 tsp. Thai Seasoning Blend ( I used The Gourmet Collection brand)

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 Thai Seasoning (if using).  Cook just until tomatoes have softened up a bit, but have not fallen apart.  Thickening is optional, but you can at this point if 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 cals, 19.8g fat, 9.23g carbs,2.23g fiber,7g NET CARBS,24g protein,193 mg sodium

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Curry (a similar version to this made with chicken) was the very first meal I ever cooked for my husband.  He said my curry is what won his heart.  🙂  We just love Indian food and with my years of cooking it, I’m getting pretty good at it.   I recently made a delicious version with coconut milk, absent from the chicken curry I made him when we were in college.  Pretty good combination, coconut and curry.  I served my shrimp curry atop a bed of sauteed fresh spinach leaves and they were delicious together!  This Atkins Induction-friendly dish goes nicely with a cucumber mint salad or a crisp green salad.  This recipe is suitable for most Keto diets and the Primal Blueprint program.  Paleo folks will need to use all coconut milk and no cream.

INGREDIENTS:

1 lb. raw shrimp, shelled and cleaned

4 oz. onion, chopped or sliced thinly

3 T. coconut oil

4 oz. San Marzano tomatoes (8), cut in halves (or 2 small diced Romas)

1½ c. seafood broth (boil shells for 30 minutes in water and strain off broth)

1 tsp. my Garam Masala

1 tsp. curry powder

½ c. coconut milk

½ c. (4 oz.) heavy cream

½ c. cilantro leaves, chopped, loosely placed in cup

xanthan gum or glucomannan powder to thicken

DIRECTIONS: Heat a non-stick wok or large non-stick skillet over high heat.  Add oil and sliced onion.  Saute until onion begins to brown.  Add shrimp and stir-fry with onion until scrimp begins to sear on surface.  Add seafood stock, spices, and lower heat to medium-low.  Simmer for 30 minutes or until onion is totally soft.  Lower heat to lowest setting and add cilantro, tomatoes and cream and coconut milk.  Continue to simmer on low heat for 10 minutes or so.  Either thicken with several light dustings of the xanthan.  Wait a couple minutes before each dusting, as too much can get kind of slimy.  Or, you can mix a little of the curry liquid in a saucer with ¼-½ tsp. glucomannan powder.  Stir the glucomannon paste slowly into the curry sauce.  When thickened to suit your preference, remove from heat.  For anyone at the dining table NOT ON LOW-CARB, this is divine on steamed basmati rice.  Low carbers should eat it alone or over a bed of sauteed spinach or steamed cauliflower or cauli-rice.  🙂

NUTRITIONAL INFO: Makes 4 servings (about 3/4-1 c. each).  Each serving contains: (DOES NOT include spinach or cauliflower you serve this on)

438 cals, 31g fat, 7.4g carbs, 1.6g fiber, 5.8g NET CARBS, 27g protein, 331 mg sodium

EggplantSandwich

I’m planning on making these tomorrow night for dinner.  This recipe is deep in my blog archives so I thought I’d re-post it for my readers that love Italian food.  This recipe is inspired by a dish my mother used to make when I was growing up.  Of course, she used bread crumbs and not the pork rinds I used in mine to keep them lower-carb.  Her dish didn’t have meat in it, just the eggplant.  However this recipe takes it to a complete meal!  This is a delightful lunch or dinner entree and is quite filling!  It goes nicely with a tossed green salad.  This dish can also be made with ground lamb if you prefer.  It is suitable for Induction, too.  Despite their name, it takes a fork and knife to eat these “sandwiches”.

INGREDIENTS:

½  recipe of my Oven-Fried Eggplant (adding the 1 oz. crushed pork rinds below to coating)   

1 oz. crushed pork rinds

6 oz. ground beef (or lamb)

2 slices provalone cheese

2  1-oz. slices mozzarella cheese (or grated)

½ c. low-carb spaghetti sauce  (I used this:  https://buttoni.wordpress.com/2009/08/13/peggys-spaghetti-sauce/ )

2 fresh basil leaves, chopped (or ¼ tsp. dried)

2 T. Parmesan cheese

VARIATION:  Use ground lamb instead of ground beef for a Greek twist, subbing in feta cheese for the provalone.

DIRECTIONS:  Preheat oven to 450º.  Make ½ recipe my Oven Fried Eggplant per instructions for that recipe, with the one addition of 1 oz. crushed pork rinds to the coating mixture.  This takes about 20 minutes to bake at 450º.  While this is baking, form two nice beef patties from the meat and brown them in a non-stick skillet.  When eggplant is browned nicely, remove from oven (remember, it will be browner on bottom than on top).  Lower oven to 350º.  Place 2 T. spaghetti sauce atop each of two slices (the other two slices will form the second layer of these stacks).      Next place a browned meat patty on them.  Top them with a slice of provalone cheese and ½ T. of the Parmesan.  Sprinkle on half the basil.  Now place another slice of eggplant on top.  Spoon 2 more tablespoons of sauce on top.  Top each with 1 oz. grated or sliced mozzarella.  Top each with half the remaining Parmesan and basil.  I had one small slice of eggplant leftover and laid it on top of the serving simply for photographic impact, but I don’t usually do this.   Sauce and cheese are usually the final layer.  Pop sandwiches back into oven at 350º for about 5-10 minutes to melt cheeses. If the tops slide off, just push them back on top before serving.  🙂  Happens all the time to me.  Cheese is slippery. 🙂

NUTRITIONAL INFO:    Makes two servings, each contains:

502 calories, 31.7 g  fat, 8.1 g  carbs, 3.4 g  fiber, 4.7 g  NET CARBS, 44.4 g  protein, 1144 mg sodium

 

 

Indian Beef with Mint "Kheema Matar"

This dish can be made with either ground lamb or ground beef and is equally good with both.  This Indian dish is traditionally cooked with peas and served atop basmati steamed rice.  But I have I found it is just as good with small cut frozen green bean pieces served on shredded, sauteed cabbage and found it even tastier than served over rice!    The nutritional info below does not include the cabbage.  My husband and I found my first attempt at Kheema Matar, which we have often had at Indian restaurants, to be pretty darn good!  It has rapidly moved into my quick and easy recipes category.

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INGREDIENTS:

1 lb. ground beef, lamb or goat

1 T. olive or coconut oil

1 medium onion, chopped

1 clove minced garlic

½ tsp. minced ginger

¼ tsp. cayenne pepper

½ tsp. turmeric

1 tsp. ground coriander

¼ tsp. salt

2 plum tomatoes, finely chopped

½ c. frozen cut green beans, cut again into halves

1 carrot, cut into small dice

2 T. chopped cilantro

2 T. chopped fresh mint (I use spearmint)

½ jalapeno, seeded and finely chopped

1½ tsp. my Garam Masala

DIRECTIONS:  Place carrots and green bean pieces in small amount of water in saucepan and cook just until tender crisp.  Add oil to large skillet.  Brown chopped onion.  Add meat and break apart as it browns.  Add garlic, tomatoes, jalapeno and all spices except mint and cilantro.  Lower heat to simmer, cover and cook 15-20 minutes until tomatoes and onion well cooked.  Now add the drained carrot/bean mixture, cilantro and mint and stir well.  Cover again and cook additional 5-10 minutes or so for flavors to blend well.  Serve atop bed of shredded stir-fried cabbage (my preference) or basmati rice for those non-low-carbers at your table.

NUTRITIONAL INFO: Serves 4, each serving contains: (does not include cabbage base)

187 calories, 23.8 g  fat, 7.55 g carbs, 2.38 g fiber, 5.17 NET CARBS, 23.8 g  protein, 620 mg sodium

 

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Spinach Parmesan Bake

This has been a very popular side dish on my blog.  It is simple to make and I’m very please with the resulting flavor profile.  It went very nicely with our boneless baked rosemary-onion pork steaks tonight.   I did put 3 large sliced mushrooms in this, but they added absolutely nothing to the flavor impact, so I won’t include them again and I’m not including those in my recipe here.  This dish is Induction acceptable.  Popeye himself would brag on the nutritional stats for a serving of this spinach dish!

INGREDIENTS:

2 T. olive oil

2 oz. onion, chopped

Dash salt

10 oz. box frozen spinach, thawed and drained

2 oz. cream cheese

2 oz. heavy cream

1/3 c. homemade mayonnaise

2 large eggs

3/4 c. grated Parmesan cheese

With Chicken Added for a meal!

VARIATION:   Add 2 c. chopped raw, boneless chicken meat to the skillet with the onion and turn this side dish into a delicious meal.

DIRECTIONS:  Preheat oven to 350º.  Heat olive oil in non-stick skillet over med-high heat.  Add onion and salt and saute the onion until tender.  Add the drained spinach and cook a few minutes, stirring several times.  Lower heat to medium.  Cut the cream cheese into little chunks and melt and stir it into the warm spinach.  Add mayonnaise and stir well.  Turn off heat.  Beat the eggs in a bowl with the cream and pour it evenly over the top of the spinach.  Top with Parmesan and bake for 20-25 minutes at 350º.

NUTRITIONAL INFO:  Makes 4 servings, each contains:

420 calories, 38 g  fat, 6.78 g  carbs, 2.75 g  fiber, 4.03 NET CARBS, 15.28 g  protein, 622 mg sodium

Shrimp "Crowned" Swai with Creamy Cauliflower

This delightful seafood dinner was just one of those incredibly successful uses of a dab of some leftovers in the refrigerator.   You’ve had those, too, I’m sure.  My husband calls me the Queen of Leftovers!  I had a little leftover Smoked Gouda Cauliflower , exactly 1 c. to be exact.  It was right at eye level in my refrigerator today, sitting beside the two fish filets and bag of shrimp I thawed for dinner.  I had yet to decide how to prepare my fish and shrimp this evening.   I just DO NOT like storing leftovers more than 2 days.  Thus, this idea “hatched” and what a tasty “egg” it turned out to be!  I decided to serve it atop a bed of sauteed fresh spinach, but that didn’t have great flavor impact on the final dish, so I’d say the bed of spinach is purely optional here.  But since that’s how I prepared it and photographed it, I have included it in the recipe and nutritional calculations below.  This dish is perfectly suitable for all phases of Atkins and Primal diners who eat occasional dairy.  This is not suitable for Paleo due to the cheese, but a creamy homemade mayo might be subbed into the cauliflower mixture, resulting in an equally tasty and allowable dish for my Paleo readers!

INGREDIENTS:

2   6-oz. filets of mild fish of your choice

12 medium shrimp, peeled, de-veined, tails left on for visual impact

5 oz. raw spinach

1 T. bacon grease

2 T. butter

1 clove garlic, minced

1 T. lemon juice

1 c. cooked cauliflower, drained and slightly mashed with a fork

1 oz. each cream cheese (softened) and Smoked Gouda (grated)

1/8 tsp. my Seafood Spice Blend

2 tsp. parsley, chopped (for garnish)

DIRECTIONS:  Preheat your broiler. Steam or boil cauliflower, slightly mash with a fork and stir in the two cheeses so they will begin to melt.  With the cold butter (or olive oil), lightly grease 2 individual baking pans or a heat-proof baking platter (which I used).  In another small baking pan, melt the rest of the butter in your oven.  Remove, add minced garlic and Seafood spice Blend to the butter and stir.  Holding the shrimps by the tail, coat each on both sides with the seasoned butter, lay them flat in the pan and broil the shrimp just a few minutes to slightly brown. Remove shrimp from broiler and change oven setting to 350º. In a small skillet, melt the bacon grease and saute the spinach leaves just until wilted.  Place half the spinach into two lengthwise batches on your platter (or into individual serving dishes), roughly the size of your fish filets.  Lay a fish filet atop each batch of spinach.  Cook cauliflower until tender.  Drain and stir softened cream cheese and Smoked Gouda into hot cauliflower.  Neatly spoon half the cauliflower mixture down the center of each filet, pressing flat with the back of your spoon (which will allow for more even cooking of the fish).  Attractively lay 6 broiled shrimp in a row on each filet as seen int he pic above. Next, squeeze the lemon juice into the juices left in the pan you broiled your shrimp in.  Stir and drizzle over each serving.  Pop into 350º oven for about 20-30 minutes or until fish is opaque.  Shrimp should be beautifully golden now.  Remove from oven, garnish with the chopped parsley and ENJOY!  I served with a nice green salad.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

435 calories, 31.6 g  fat, 7.6 g  carbs, 2.8 g  fiber, 4.8 g  NET CARBS, 34.1 g  protein

Chicken Florentine

This has been one of the most popular recipes on my website.  Sometimes we food bloggers get so wrapped up in creating new dishes, we can easily get lost in that quest and forget some of the old favorites.  I like to revisit this dish occasionally both on my blog and in my kitchen.  We’re having it again tonight!  Yummy!

This recipe takes a mere 20-30 minutes to pull together so it has always been a favorite of mine.  It’s amazingly tasty and worth every one of those minutes.  So attractive on the platter, too!  And better yet, it’s Induction friendly!  The creamy spinach-mushroom topping compliments the seared chicken so nicely.  This recipe is also good for seared salmon rather than chicken!  If in Atkins OWL Phase 2, adding 2 T. white wine to the spinach mixture is a lovely addition. 🙂

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INGREDIENTS:

3 large chicken breasts, deboned and skinned (about 30 oz.)

1 T. unsalted butter

½ lb. fresh mushrooms sliced thick

1 clove minced garlic

Pinch salt and pepper

6 oz. fresh spinach (3-4 oz. if using frozen)

1/3 c. heavy cream

1/4 c. chicken broth

3 T. grated Parmesan

2 T. white wine (optional)

Pinch xanthan gum (if needed to thicken)

DIRECTIONS:  If using frozen spinach, cook in water as directed on package in a saucepan and drain well.  Set aside.  Now slice each chicken breast diagonally into 3-4 thinner slices to speed up cooking.  Melt butter in non-stick skillet and saute the chicken slices or “filets”, as I call them,  until lightly browned and thoroughly cooked (medium-high heat).  This won’t take long at all, which is precisely why I like to slice them.  Remove chicken to serving platter.  Add mushrooms to the same skillet and saute until done.   Add fresh spinach and garlic.   Saute until spinach is wilted.  Lower heat and add cream, broth, wine and cheese to spinach/mushroom mixture in skillet.  Add pinch of salt and pepper.  Lightly dust with xanthan gum 2-3 times, stirring between each addition to slightly thicken sauce.   Pour sauce over chicken.  Garnish with a sprinkle of parsley if desired.

NUTRITIONAL INFO: Makes 4 servings each with:

436 cals, 23g fat, 6.8g carbs, 2g fiber, 4.8g NET CARBS, 49 g protein, 200 mg sodium

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Because grass-fed, grass-finished beef is so much leaner than ordinary mass-produced commercial beef in grocery stores, it tends to cook up drier and a bit tough if you don’t take special precautions to compensate for that.   The 5# chunk of brisket you see in the pic above was cooked slow, surrounded by a little water and covered with foil during cooking except the last hour. It came out tender and VERY flavorful.  Healthy goodness!  I usually put a bit of rub on mine. This is suitable for all phases of Atkins and for Paleo-Primal diners as well. I served mine with a broccoli souffle and a tomato/cucumber salad.

INGREDIENTS:

1   4-5# grass-fed beef brisket

½ tsp. coarse ground black pepper

¼ tsp. salt

¼ tsp. minced dehydrated garlic

½ tsp. onion powder

¼ tsp. dill seed

¼ tsp. dehydrated red bell pepper (optional)

DIRECTIONS: Preheat oven to 350º. Mix all the spices together and sprinkle over all surfaces of the meat.   Place meat in large roasting pan, cover tightly with foil and pop into oven for 1 hour.  Lower heat to 275º and remove pan from oven.  Pour ½ ” water in the bottom of the pan around the meat.  Recover with foil and pop back into oven and cook for 4-5 more hours.  Check once more after about 2 hours, replenishing water if below 1/4″ deep.  Uncover for the final hour of cooking to get a nice brown crusty surface on the meat.  Meat is well done (how I prefer oven-roasted cuts like this) when it reaches an internal temperature of 140º on your meat thermometer.  I may like rare steak, but I don’t like my brisket rare.  🙂  Remove from the pan and let it sit on a cutting board for 10 minutes before cutting/slicing.  Thicken the juices in the pan with your favorite thickener, deglazing any tasty brown bits stuck to the sides of the pan, seasoning as needed with salt and pepper. Serve with your favorite sides.  Leftovers freeze and reheat well in foil.

NUTRITIONAL INFO:   One 4 oz. serving contains:

340 cals, 22 g  fat, 0 g  carbs, 0 fiber, 0 NET CARBS, 32 g  protein, 50 mg sodium,

Sausage Tarragon Cream on Toast

It’s what I had for breakfast today!  This dish evolved from my Eggs with Tarragon Cream recipe but I added some sausage.  This is Atkins Induction friendly and a tasty change of pace for breakfast when you just don’t feel like eggs.  My husband scrambled up an egg and placed on his toast before adding his gravy mix.  Nice variation on a theme.  This dish is also good as a lunch or evening meal served alongside a lovely green salad.  It truly is one of my favorite breakfasts!  This one is Atkins Induction Friendly, too!

INGREDIENTS:

2 Revolution Rolls (also known as Oopsie Rolls or Cloud Bread)

4 oz. pork breakfast sausage, browned (or whatever brand you prefer that has minimal sugar added)

1/3 c. green onion, chopped

1 Roma tomato, coarsely chopped

¼ tsp. dried tarragon (or ½-1 tsp. fresh)

Dash salt and black pepper

¼ c. heavy cream

1 c. water

DIRECTIONS:  Brown sausage in non-stick skillet over medium-high heat..  Add chopped green onion and chopped tomato and saute until onion is softening a bit and the tomato is just barely beginning to soften, but is not cooked to mush.  Lower heat to low.  Add seasonings, cream and water.  Simmer to thicken.  If not thick enough to suit your preference, sprinkle a tiny bit of your favorite thickener and stir until it has thickened up.  Toast the Revo Rolls and spoon the sausage cream over the toasted rolls and serve at once.

VARIATION:   Add scrambled egg before topping with sausage gravy. 

NUTRITIONAL INFO: Makes two servings, each contains (not including egg):

330 Cals, 26.7g fat, 4.3g carbs, 0.8g fiber, 3.5g NET CARBS, 17.5g protein, 522 mg sodium

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 containers equally.  Each 10.5 oz half of this recipe is equivalent to 1 undiluted can of commercial soup to use in recipes or to reconstitute as soup with water, chicken broth or milk.  There will be 10.5 oz. mixture 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 cream of chicken soup.  You should dilute with 50:50 water and plain chicken broth for each 1-cup serving of soup to contain:  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.

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

Peggy's Texas Chili

It has been quite chilly (sorry, couldn’t help myself, LOL) 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:

Dried Ancho

Dried Guajillo

INGREDIENTS:

Serrano

3 lb. ground beef or trimmed, diced chuck roast

4 oz. onion, chopped

6 cloves garlic, minced

2   4 oz. cans chopped green chiles (mild)

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

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

 

 

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

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

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

Cream of Broccoli soup

Cream of Broccoli soup

I just love creamed soups and plan to make this one again from a crown (not a full bunch) of broccoli I have on hand.   Because I’m short on broccoli, I’ll only make up a half recipe today.  I’m not seeking a real cheesy soup, but rather a creamy one here.  I think I’ll try Smoked Gouda in my soup today rather than traditional Cheddar.

I use water making my soup unless I have enough homemade chicken broth in my freezer, which makes it even tastier.   We actually like a little bit of Sriracha sauce in this, but omit if you don’t like things spicy.  This recipe is suitable for all phases of Atkins and Keto diets, although it will not fit a Paleo plan.  I don’t add salt to recipes with cheese, as it has so much in it already.  If sodium is a serious health issue for you, you can always cut back on the cheese in this recipe or eliminate it entirely.  🙂

INGREDIENTS:

20-oz. head of broccoli, cut into chunks

Water to cover nicely, (about 3-3½ cups)

¼ tsp. coarsely black pepper

½ tsp. onion powder

10 oz. shredded or sliced Cheddar cheese or a mixture of American Deluxe and Cheddar (I did the latter)

1 c. whipping cream

VARIATION:  1-2 tsp. Sriracha chili sauce; use different cheeses for a change-up

DIRECTIONS:  Cut up broccoli into chunks, stems and all.  Place in a large soup pot.  Cover with water or homemade broth, if you prefer a richer soup.  Add salt, pepper, onion powder and stir.  Next add the Sriracha sauce (if using).  Bring to a boil and then lower heat to medium-low.  Simmer until the broccoli is quite tender and then remove from heat.  You can either process the broccoli in batches with a bit of the broth in your food processor/blender (do not over fill when pureeing hot foods!).  OR, if you own a stick blender, you can wait to do this step.  Add the processed broccoli back to the pot and place back over a very low fire.   Add the cheese, stirring to facilitate melting and blending.  If the fire is low enough, it should not stick to the bottom of the pot. Once the cheese appears to be fully melted, add the cream and stir until it slightly thickens.   Place your stick blender in the pot and pressing down on the broccoli chunks throughout the pot, begin to pulse/break them up a bit.  Then blend in a continuous blending motion throughout the soup mixture (keep stick blade under surface at all times lest it splatters) until you have a uniform mixture to your liking.  The stick blender will create a “frothy” surface but that settles down with a few minutes and will totaly vanish if you thicken the soup.   If not thick enough for you,  thicken with a light dusting or 2 (or 3) of xanthan gum (or your preferred thickener).   Serve with your favorite low-carb rolls or crackers. 🙂

NUTRITIONAL INFO:    Makes 6 large servings, each contains:

315 cals, 26.4 g fat, 9.96g carbs, 2.49g fiber, 7.48g NET CARBS, 11.9g protein, 500 mg sodium

 

 

mashed-cauliflowerAlthough I have been mashing cauliflower since I began low-carbing in 2009, I only recently discovered a way to really firm up this ever-popular dish, as they can mash up a little “soupy” if you get in a rush.  That secret ingredient is glucomannan powder, derived from the konjac tuber.  Although a bit pricey, a bag of this stuff will last you a year (or longer!), as you use such tiny amounts in cakes, cookies and puddings for thickening or texture enhancing of your baked goods.  In this recipe, only ¼-½ tsp. is needed to do the job.  Glucomannan is what they make shirataki noodles from (konjac tuber) if you were not aware.  I purchase mine at Netrition.com and like I said, it doesn’t spoil and a bag will last you ages and ages.  It’s pure fiber and will do wonders for your mashed cauli if you have problems with moisture bleeding out of the cauliflower after whipping, resulting in a “soupy” batch.  It is also said to help maintain steady blood glucose levels, so a good food for my Type2 diabetic husband to consume regularly.  This mashed cauliflower makes a wonderful Shepherd’s Pie topping!  Suitable for all phases of Atkins and Keto diets.

INGREDIENTS:

1 medium head cauliflower

4 T. butter

2 T. cream cheese

1/8-¼ tsp. sea salt

1/8-¼ tsp. glucomannan powder

VARIATION:   Add 2-4 T. heavy cream for even richer results

DIRECTIONS:   Stem and cut up cauliflower into flowerettes.  Place in 4-qt. saucepan, cover with water and bring to boil.  Lower heat to medium and cook until very tender when poked with a knife or fork.  Drain off water in a colander or sieve.  After water is drained, using the back of a spoon, press the cauliflower against the wall of the colander or sieve to press out even more water until most appears to be released.  Spoon back into the saucepan.

Add the butter cheese and salt and whip with a hand mixer or stick blender until very smooth.  Add ¼ tsp. of the glucomannan and pulse the blender/mixer a few seconds.  If still a pretty loose mixture add the rest of the gluc powder, whipping once again to incorporate it throughout the mixture.  The mixture will continue to firm up a little more as it sits on your table.  You don’t want to overdo gluc powder, as it will REALLY get stiff if you put too much!  Any leftovers on this dish are fantastic great reheated with a bit of chopped green onion and cheese on top. 😉

NUTRITIONAL INFO:   Makes 6 servings, each contains: (not including any heavy cream)

109 calories, 11.36 g fat, 5.26 g carbs, 2.45 g fiber, 2.81 g NET CARBS, 2.35 g protein, 96.33 g sodium

0011

We just LOVE creamed spinach!  In India they have mastered this wonderful way to prepare spinach.  With the addition of a few aromatic spices, it takes this dish to a new flavor profile.  This dish is Atkins Induction friendly and suitable for other Keto diets as well.

(Plain Version INGREDIENTS):

2 T. butter

Saag Paneer (Indian variation_

Saag Paneer (Indian variation)

2 oz. yellow onion

16 oz. frozen chopped spinach

1 c. water

3 oz. cream cheese

1/3 c. heavy cream

Dash salt and pepper

INDIAN VERSION:  To the above ingredients, add 1 tsp. my Garam Masala spice blend, ½ tsp. grated ginger root, ½ c. chopped cilantro, and ½ seeded jalapeno chopped and paneer cheese cubes (if you know how to make it or can buy frozen at an Indian grocery).

DIRECTIONS:  Sliver up the onion very thin or chop finely.  Melt butter in skillet and saute onion over medium heat in non-stick skillet.  Add spinach and water, cover and simmer just until spinach is done (about 5 minutes).  Drain off any remaining water.  Now dot the surface with cream cheese and stir in to melt.  If making the Indian version, add all spices and jalapeno pepper now.  Stir.  Lower heat to lowest setting and add cream.  Simmer uncovered for 2-3 minutes to allow  flavors to blend.  Sometimes I pop it into a 350º oven for 15-20 minutes, but that is not actually necessary.  The dish shown in the pic above WAS baked in the oven a bit.   Great with grilled kebab, chicken or fish.  Mmm Mmm Mmm.  I just love this stuff!

NUTRITIONAL INFO: Makes 4 servings each contains

193 cals, 16.4 g  fat, 7.9 g  carbs, 3.9 g  fiber, 4g NET CARBS, 197 g  sodium

I haven’t cooked a pork tenderloin in ages and picked up a couple twin-packs at the store this week on sale.   I prefer mine pan-seared for sandwiches, but decided to roast a couple tonight for a change of pace.  Just started putting things on top and popped them in the oven.  They were done in 25-30 minutes flat as they were fairly small tenderloins (from a small pig)!  My kind of quick meal prep!  I served these with a combo of butter-sauteed red radishes and onion along with some some green beans seasoned with ham drippings from my Christmas ham.  We loved this particular seasoning tonight!  This recipe is suitable for all phases of Atkins and Keto programs provided the wine is omitted for those still in their first 2 weeks of Induction.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  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.   Volume 10 is hot off the press with more delectable goodies.  Special Christmas prices on many of our books, some as low as $9.77 (also free shipping in USA!).  Hurry and place your order today for any of our books at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leave a review here.

INGREDIENTS:

2-2½ lb. pork tenderloin (mine weighed 2#)

2 T. any dry red wine (optional, omit for Atkins Induction)

1 T. low-sodium soy sauce

½ tsp. onion powder

1/8 tsp. garlic powder

¼ tsp. coarse black pepper

1½ T. sliced fresh shallot

½ c. homemade pork or chicken broth (as needed)

1-3 T. olive oil (optional)

DIRECTIONS:  Preheat oven to 375º.  Place the two pork tenderloins on an appropriate size baking pan (I used metal, but any oven-proof pan will do).  Stir the onion and garlic powders with the black pepper in a little saucer.  Holding each piece of meat up for easy handling, sprinkle this mixture on both sides of meat and lay them back down on the pan.  You can sear off the meat in a hot skillet of oil first if you prefer.  I did not, but did pop mine into the boiler for 5 minutes at the end of cooking.  Sliver the shallot and lay separated slices atop each piece of meat.  Mix ½ c. of the broth with the wine and soy sauce and baste each strip of loin.  Drizzle meat with olive oil if desired (I did).  Pop in 375º oven and bake for about 25-30 minutes or until meat thermometer reads 130º-140º.  Check pan halfway through cooking and gently pour the broth mixture around the outside of the pan.  Remove when meat reaches temperature.  Broil 5 minutes if you prefer yours browner.  Rest the meat on a cutting board with a piece of foil laying on top (to retain heat) for 5-8 minutes.  This wait will help retain the juices in your meat.  Slice on the diagonal about 3/4″ thick.  Baste slices with any pan juices and serve at once with your favorite sides.

NUTRITIONAL INFO:  Makes 5 adult servings, each contains:

231 cals, 6.3g fat (more if you use olive oil drizzle), 1.26g carbs, 0.08g fiber, 1.18g NET CARBS, 38.9g protein, 228 mg sodium

The Perfect Rib Roast

The Perfect Rib Roast

Well, I made it through yet another Christmas feast!  This year I served a baked ham with my Chipotle Sweet Potatoes and roasted asparagus rather than a rib roast.  But I thought I’d post my favorite method for cooking rib roasts in case some of you plan on cooking one for New Year’s.  This is how my mother roasted them for years and years and folks, it just doesn’t get any easier or any tastier! This method has never, EVER failed me.  This recipe is suitable for all phases of Atkins, Ketogenic diets and Primal-Paleo if you use coconut aminos.

My roasts are usually bone-in as I think they cook more evenly with the bones in them.  But I do remove them after cooking to make slicing the meat easier.  I usually served my rib roast with horseradish sauce and typically, French-style green beans or broccoli and a tasty cauliflower mash along with a lovely Grand Marnier fruit salad on the side.  All I can say is……………Mmm. Mmm. Mmm.

We like rib roast medium rare and you can see, it cooks perfectly effortlessly with this method.  My roasts average 3.5 pounds after removing the bones, so I shoot for a 4-4.5 pound bone-in roast at the market.  I usually get 8 nice 8-oz. servings (3/8″ thick slices) from this size roast.   My little rat terrier usually gets one of the meaty bones for her Christmas dinner.  She is in sheer heaven along with the rest of us.  🙂  My husband usually gnaws on the remaining bones for a late night snack.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  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.   Volume 10 is hot off the press with more delectable goodies.  Special Christmas prices as low as $9.77 on some books (free shipping in USA).  Hurry and place your order today for 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 leave a review here.

Prime Rib Christmas Dinner 2014

INGREDIENTS:

4½ pound beef rib roast (bone-in)

1 T. coconut aminos, tamari or low-sodium soy sauce

½ clove garlic (or 1/4 tsp. garlic powder)

¼-1/3  tsp. coarse cracked black pepper

DIRECTIONS:  Preheat the oven to 325º.  Place the roast on a cutting board or right in your roasting pan if you prefer.  If using fresh garlic, the first step is to cut your clove in half and rub the cut surface all over the surfaces of the meat (all sides, including the bony side).   If not using fresh garlic, step 1 is to drizzle the coconut aminos or soy sauce over the meat surfaces and rub it in with your fingers.  Step 2 is to sprinkle the garlic powder on the meat surfaces.  Last, sprinkle the black pepper all over the meat surfaces.  Place roast bone side down in your roasting pan.  Roast at 325º for 15 minutes to the pound.

Check center of the roast with a meat thermometer (be sure the thermometer tip isn’t touching bone).  The meat is rare at an internal temperature of 115º; medium rare at 120º; well done at 125º and probably overcooked and thoroughly “dead” (dry and tough) at 130º or higher.   I personally think it is a crime to eat such a wonderful cut of meat well done, but to each his own preference.    Since we like our rib roast medium rare, I always take it out of the oven when it reads (115º rare) as it will continue to cook as you let it sit on the counter for 5-10 minutes before carving.  You don’t want to bypass the sitting period or the minute you start slicing, all the wonderful juices will ooze out onto the cutting board and be wasted.  Carve off the bones and set aside.  Carve up 8 nice 3/8″ slices and serve at once.

I like to deglaze the roasting pan with a dab of water over low heat while the meat is “resting” awaiting slicing. Just stir to get up all the brown bits to make your “au jus” sauce.  Add a dash of salt and pepper to the juice if needed.  Serve your roast with horseradish sauce if desired.  My recipe for that sauce is here:  Horseradish Sauce

NUTRITIONAL INFO:   Makes eight 8-oz.servings (plus the meaty bones leftover).  Each 8-oz. slice contains:

846 cals, 69 g  fat (less if you trim all visible off), 0.7 g  carbs, 0.2 g  fiber, 0.5 g  NET CARBS, 52 g  protein, 209 mg sodium

Water/broth version.

This particular base curry recipe is the one I keep coming back to again and again.  One can substitute tomato paste or sauce in the gravy, rather than whole tomatoes, but I prefer the fresh tomatoes in my curry. This is easy to make and incredibly delicious!  This dish is OK for Induction and is also suitable for Primal diners.  Paleo followers need to use coconut milk instead of cream, but coconut milk is GREAT in Indian curries!  The sky’s the limit on what vegetables or meat you use in this basic curry recipe.

Cream-based version

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  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.   Volume 10 is hot off the press with more delectable goodies.  Special Christmas prices as low as $9.77 on some books (free shipping in USA).  Hurry and place your order today for 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 leave a review here.

INGREDIENTS:

1 T. cumin seed (or 2 tsp. seed + 1 tsp. ground)

2 T. each olive oil and butter (or any combination of same)

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 it HOT)

1 tsp. ground cumin

½ T. minced fresh ginger

½ tsp. ground turmeric

1 T. my homemade Garam Masala 

4 T. fresh cilantro, chopped

1½ c. chicken broth

2 Roma tomatoes (3″) , cut into 1″ cubes (use 1 Tbsp. tomato paste for a redder Butter Chicken look and taste)

10 oz. eggplant, cut into 1½” large cubes

1 jalapeno, seeded and slivered very thin

¼ c. heavy cream (Paleo-Primal folks should use coconut milk)

VARIATION:  Omit cream or coconut milk in the sauce and have what is called a “water-based” curry gravy. 

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, butter and onions & saute a few minutes.  Add chicken, turmeric and continue to saute until chicken is opaque.  Add all remaining ingredients except heavy cream (if using). Simmer covered on lowest heat about 30 minutes until tomatoes are tender but not falling totally apart.  Add heavy cream and continue to simmer 5-10 minutes longer.  If desired, slightly thicken with a few successive, light dustings of xanthan gum or glucomannan powder, whisking or stirring vigorously between additions to allow it to “develop/thicken”.  Optional:  serve over steamed cauliflower or basmati rice for non-low-carb dinner guests.

NUTRITIONAL INFO: Serves 5, each serving contains: (includes cream, but not suggested cauliflower or rice “bed”.

425 cals, 34.3g fat, 7.7g carbs, 2.64g fiber, 5.06g NET CARBS, 21g protein, 404mg sodium

 

Peggy's Texas Chili

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 Texans would, this chili recipe is perfectly OK for Atkins Induction!  Although many Texans say “real” Texas chili doesn’t have beans in it, I beg to disagree.  I consider myself Texan (lived here 50 years now with my Texas husband) and I find chili without beans too rich.   I always put one can of these low-carb soy black beans into a big batch of chili to mellow out this heavily spiced Texas concoction.  Furthermore, I’ve never had a die-hard Texan who says “No beans in chili!” back away from my chili, my husband included.  So I do hope you’ll give this one a try.  🙂

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 if you can’t get some of them, but in doing so, you will definitely change the final flavor of this tasty chili.

Dried Ancho Chiles

Dried Guajillo Chiles

 

 

Serrano Peppers

INGREDIENTS:

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 Bolners and ½ Chimayo pictured below right)

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

2 tsp. ground cumin

1  dried Guajillo 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)

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 low, 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)

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

001

This was our lunch today.  I love this recipe in the summertime!  So easy to throw together for lunch without heating up the kitchen.  To clear out the last of some Tahini I had on hand, I added it to the dressing this time and that is the dressing in the picture.  It was good, but since I don’t usually do this, I have calculated the nutritional info below without the tahini.  Despite the small amount of tahini (sesame seeds, not acceptable until OWL) each serving would get, I think you could enjoy this on Induction without doing irreparable damage to your weight loss program When I have a little leftover cooked chicken or steak, I like to add it to the top of this salad to make it a complete meal.  But this salad is delicious without any meat at all!  :).

INGREDIENTS:

2 T. lime juice

2 T. rice vinegar

2T. + 2 tsp. sesame oil

1 tsp. hot sesame oil

3-4 drops liquid sweetener

3 T. low-sodium soy sauce

1 tsp. minced fresh ginger

6 c. shredded Napa cabbage

1 c. chopped fresh cilantro

1 shredded carrot

½ fresh jalapeno, seeded, sliced in small julienne strips

OPTIONAL:  2 T. peanut butter added to dressing (not calculated in below).  Leftover cooked steak (or chicken as shown above).

DIRECTIONS:  Whisk first 7 ingredients together in a small bowl for the dressing.  Set aside.  Shred/slice napa cabbage and place in large bowl.  Add grated carrot, cilantro and julienned jalapeno.  Toss well and plate servings.  You can alternately so plate directly in layers on each person’s plate if you prefer (what I in the photo above).  If adding any meat, sprinkle in equal amounts on each serving.  Provide dressing in individual small cups for each person to add as they please.

NUTRITIONAL INFO: Makes 4 large servings, each containing approximately:

95 calories, 3.6 g  fat, 2.9 g  protein, 13.5 g  carbs, 5.0 g  fiber, 8.5 g  NET CARBS, 350 mg sodium

Shrimp Stuffed Eggplant

This dish is a bit higher in carbs than most of my dishes, but it packs so many nutrients into these little packages, it’s worth every single net carb.  A good bit of your daily veggie requirements in one meal!  Check out the nutrient info below!!  This dish is OK for Atkins Induction Phase, by the way.  You can eat the entire thing, too, filling and shell.  The shell will be so tender by the time it’s done you won’t find that skin offensive at all!   Hope you’ll try this yummy dish soon!

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INGREDIENTS:

10 oz. peeled shrimp, cut into thirds

1 whole 10 oz. eggplant, stem cut off

3 T. unsalted butter

1 c.love minced garlic

2½ oz. each of chopped onion, celery and red bell pepper

¼ oz (about 1/3 c.) chopped parsley

2 slices bacon, chopped

10 drops Tobasco

¼ tsp. my Seafood Spice Blend (optional)

1/2 flax sandwich bun, crumbled (or other low-carb bun, or 1 T. flax meal + 1T. water)

1 T. parmesan cheese, grated, for topping

DIRECTIONS: Preheat oven to 375º.  Fill baking dish with ½” water.  Cut eggplant in half lengthwise and place cut side down in water.  Bake for about 30 minutes until flesh is tender.  Cool slightly, carefully scoop out pulp, leaving about 1/4″ flesh attached to skin for better support of the filling.  Try not to tear/cut outer skin when scooping out the pulp.  When cool, chop the scooped out eggplant pulp up and set aside.  Pour off any remaining water from the baking dish, lightly grease and place the empty shells right back in the same pan.

Over high heat, brown the bacon in non-stick skillet.  Drain off grease for some other use.  Melt butter in the skillet and add garlic, chopped onion, celery and red bell pepper.  Saute until vegetables are tender.  Add parsley, spice blend, Tobasco and the crumbled sandwich bun.  I also like to add a shake or two of cayenne pepper.  Add chopped eggplant pulp, shrimp and stir well.  Fills shells (will be mounded quite a bit), sprinkle with parmesan cheese and bake at 350º (lowering the oven from where it was baking the eggplant halves) for about 30 minutes.  Serve with a nice green salad.

NUTRITIONAL INFO: Serves 2 adults.  Each stuffed half contains:

513 cals, 32 g fat, 19.3g carbs, 8.35g fiber, 10.95g NET CARBS, 41g protein, 571 mg sodium

livers002

Southern girl that I am, I get a hankering for fried chicken liver every once in awhile and today was my day.  This is not a food I’ve tried to low-carb before now.  Frankly, I didn’t think they would come out very good without the crispy traditional flour coating they are often made with. My grocery store has taken to carrying their chicken livers in a huge 1.25# cartons instead of the 1# carton they have stocked in the past.  My husband doesn’t like chicken liver, so I alone (or my puppies are most eager to) must polish off any leftovers.  So it looks like I’m going to have 5-6 oz. leftover every time I bake my homemade dog treats with the size carton they sell them in now.  Now I have a way to quell my fried chicken liver craving that crops up once in awhile.

Since this coating has worked well on everything I’ve tried it on to date, I thought I’d give it a go and these came out REAL good!!  These are suitable for any phase of Atkins.  They are also suitable for Paleo-Primal, if you occasionally eat pork rinds (otherwise, coat with almond flour).

VARIATION:  Add some grated Parmesan cheese to the coating.

INGREDIENTS:

5 oz. raw chicken livers

½ c. homemade mayo

4 oz. plain pork rinds, crushed fine

1/4 tsp. spice blend of your choice (I used my Cajun Seafood Spice blend)

DIRECTIONS:  Preheat oven to 425º.  Place chicken livers on paper toweling and pat them with more paper towels to get as much moisture off as you can. Cut the really large ones in half for more even cooking.  Pour mayo onto a paper plate.  Place crushed rinds and spices onto a second paper plate and stir well.  Dip livers into the mayo to coat both sides, then drop into crushed rinds.  I curl the paper plate to facilitate rolling the rinds up over the tops of the livers.  Place coated livers onto a non-stick cookie sheet (sided, to catch grease).   Pop into 425º oven for 10 minutes.  Turn gently with tongs and cook an additional 10 minutes.  They should be done in 20 minutes and browned nicely on both sides.  Enjoy quickly so they will still be crispy!  Serve with your favorite sides.

NUTRITIONAL INFO:   Makes 3 servings, each contains:

526 cals, 43g fat, 0.53g carbs, 0.03g fiber, 0.5 NET CARBS, 32.5 g  protein

488 mg sodium


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