All posts by RAverett

Breakfast & Brunch, Recipes

Cinnamon French Toast 2 Ways

I have been experimenting a bit with low carb breads and the traditional cinnamon French toast recipe. I have two (or more, depending on your view) ways to make it with low carb bread choices. One uses the ever-popular Atkins roll or Oopsie roll as the base bread or my variation of it, Rene’s Egg Bread Roll. The other uses the low carb muffin bread from New Hope Mills mixes. The NHM bread is delicious so the French toast has the added taste of blueberries or cranberry orange from the mixes, but you could add dried blueberries or craisins plus sweeteners to the Oopsie Roll to add more flavor in to those. These recipes don’t take into account any additions to the Oopsie Roll or Egg Roll, so you would need to adjust if you decided to add them.

Cinnamon French Toast

1 Egg
1 tablespoon Heavy Cream
1 teaspoon Cinnamon
1/2 teaspoon Vanilla
1 tablespoon Water
1 drop liquid Sucralose
1 tablespoon Butter for cooking
4 Oopsie rollsl or Egg Rolls or slices of NHM Muffin Bread

In a small bowl or pie tin, beat all ingredients except butter together. For Oopsie roll or Egg Roll, poke holes in the bread with a fork, then soak in the egg mixture, turning over to make sure both sides are coated. It may not absorb a lot of the mixture.
For muffin bread, just soak in the egg mixture, being sure to coat both sides.

Heat a skillet or griddle, reduce to medium heat, and melt the butter, spreading around a little. Place the coated bread on the butter and cook for 2 or 3 minutes until the egg coating is cooked and lightly browned, then flip to cook the other side.

Butter and serve with sugar free syrup or a low carb jam, if you like. Or you can just sprinkle a little sugar substitute on the top for sweetness.

Makes 4 slices. The Oopsie and Atkins Rolls are suitable for Atkins Phase 1. The Egg Bun (which uses Carbquick or almond flour in it) and the New Hope Mills are suitable for Phases 2-4.

Nutrition Info: (Oopsie Roll or Egg Bun): 1 bun
Calories: 173.5 Fat: 16.7 g Net Carbs: 1 g Protein: 6.7 g

Nutrition Info: (Egg Bun): 1 bun
Calories: 141.4 Fat: 12.1 g Net Carbs: 1 g Protein: 6.4 g

Nutrition Info: (New Hope Mills Muffin Bread): 1 slice (14 to a loaf)
Calories: 135 Fat: 7.7 g Net Carbs: 2.8 g Protein: 12.2 g
Originally POSTED BY RENE AVERETT AT 1/9/2014 2:20 PM

Breakfast & Brunch, Recipes, Sandwiches

Leftovers Become Yummy Sandwiches

I usually have steak leftover when I go out for dinner. A great way to use that is to make a steak sandwich. Or next time you grill steaks, make an extra for a sandwich or two later in the week. This recipe also uses leftover grilled onions and mushrooms. If you don’t have those, you can easily saute’ them in a skillet with a little butter.

Steak and Bacon Sandwich

Sliced left over Steak, sliced thinly
1 slice of cooked Bacon
1 tablespoon grilled or stir fry Onions
Sliced grilled or butter fried Mushrooms
1 1/4 inch Tomato slice
A few leaves of Baby Spinach
Thinly sliced Jalapeno Jack Cheese, about two slices
1 low carb Roll, sliced in half

Preheat the sandwich maker and spray with cooking spray.

Cut roll across the middle. Lightly butter the cut sides. Place the roll in the bottom well of the cooker, then top with sliced steak, pieces of bacon, and mushrooms. Lower the top well, slide the middle cooking plate to the left so the well is completely open, then add the onion, , tomato slice and cheese. Close the lid and cook for 2 minutes. Open the top section and put in the spinach and the top of the roll and cook another 2 minutes.

Turn middle section plate to the left, use a hot pad or hand cover, then lift the bottom section handle to remove the entire sandwich from the plate. Lift the top bun and add lettuce, tomato and mayonnaise or other condiments that you prefer.

Nutrition Info: Calories 271.9 Fat: 16.9 g Net Carbs: 2.1 g Protein: 26.4 g

Hot and Juicy Hamburger

Following this same line of reasoning, you can make hamburgers in the sandwich maker. Again, make a few extra burgers, about 3 to 3 1/2 inches in diameter, when you next grill burgers or get precooked ones from the store or fast food restaurant. (They call them pet burgers.) Here’s a basic recipe for a hamburger.

1 precooked Hamburger patty, 1/3 inch or less in thickness
Sliced Cheddar or Jack or Swiss cheese, about 1/4″ thick
1 slice of Onion, thin
Sliced Mushrooms (optional)
Sliced Peppers (optional)
1 low carb Roll, sliced in half
2 pieces of Lettuce
1 or 2 slices of Tomato

Preheat the sandwich maker and spray with cooking spray.

Cut roll across the middle. Lightly butter the cut sides. Place the roll in the bottom well of the cooker, then top with hamburger patty and cheese. Lower the top well, then add the onion, mushrooms and peppers. Close the lid and cook for 2 minutes. Open the top section and put the top of the roll in and cook another 2 minutes.

Turn middle section plate to the left, use a hot pad or hand cover, then lift the bottom section handle to remove the entire sandwich from the plate. Lift the top bun and add lettuce, tomato and mayonnaise or other condiments that you prefer.

Nutrition Info: 1/4 lb patty
Calories 477.6 Fat: 18.2 g Net Carbs: 2.4 g Protein: 26.7 g
POSTED BY RENE AVERETT AT 4/19/2013 1:08 PM

Asian Recipes, Main Dish, Recipes

Recipes to Celebrate Chinese New Year

I can think of no better reason to explore Chinese food made low carb than to celebrate the Chinese New Year, the year of the Horse, coming up on January 31st. Of course, Chinese food isn’t that hard to make low carb because it’s loaded with veggies and protein, but the only really worries are the sauces. And those can be adapted. So here are some adapted recipes to make your feast low carb delicious. And while you’re at it, check out these recipes on this site:
Basic Cauli-rice – a great alternative to the steamed rice that is really delicious.
Asian Fusion Dirty Cauli-rice – a meal in iteself with shrimp and other goodies
Fish and Veggies Tampura Style – make this favorite

Rather than putting these all on one long page, I’m going to give each recipe a separate page, so follow these links to more great Chinese recipes made low carb delicious!
Egg Foo Yung
Orange Chicken with Bean Sprouts (also works for shrimp)
Chinese Almond Cookies

Stir Fried Beef and Broccoli

One of my favorite stir fry dishes is this wonderful, colorful Beef and Broccoli dish. The key with almost all quick cook meals is to prep the food before you begin cooking. There is about 1 1/4 hour of prep time from the time you start on the meat. Part of that is waiting for the marinade to get into the meat to help tenderize and flavor it. If you are serving Cauli-rice with it, be sure to get it on about 15 minutes before you start cooking this dish.

Beef Marinade
1 teaspoon Soy Sauce
1/4 teaspoon Salt
1/8 tsp Sugar Substitute
8 oz. Steak, sirloin, strip or round

Sauce
1/2 tablespoon Cornstarch or Thick-It-Up
1/2 tablespoon Soy Sauce
1/2 tablespoon Scotch or Sherry
1 teaspoon Sesame Oil
2 tablespoons Beef Broth or water with 1 tablespoon Beef Bouillon in it

Vegetables
1/2 pound Broccoli, fresh
1/2 cup, medium Onions (about 1/2)
2 stalks Celery, raw,medium (7-1/2″ – 8″ long)
1 clove Garlic,
1 1/2 tablespoon Oil
1 teaspoon Ginger Root
1 or 2 dried red Chinese peppers, crushed

Prepare the marinade ingredients. Cut the steak into thin strips and place in a bowl. Cover with marinade and mix it around. Cover with plastic wrap and put in the refrigerator for an hour.

While the beef marinates, prepare the vegetables. Chop or finely slice onions, depending on how big you want the pieces in your meal. Peel the strings on the celery, then slice into 1/4 inch pieces on a diagonal up the stalks. Cut the broccoli into bite-sized pieces, then bring a pan of water to a boil and par boil for 2 minutes. This brings out a bright color and cooks the broccoli just a little before stir-frying it.

Prepare the sauce by dissolving the cornstarch in the beef broth, then add soy sauce, whiskey (or sherry). And sesame oil. Set aside.

Heat a wok or deep skillet over high heat until it is hot. Add 1 tablespoon vegetable oil and heat until it begins to sizzle. Add the beef and cook for a minute or two until it is lightly browned. Using a slotted spoon, transfer meat to a plate.

Reduce heat to medium high, then add additional oil. Add the ginger garlic and chili and stir fry until you can smell the garlic and ginger. Add the onion and celery and stir fry for a minute or so, then add the broccoli and stir fry 2 minutes. Add 1/3 cup beef broth and continue to cook for another 2 or 3 minutes, then add the sauce/cornstarch mix and the beef, and stir in until the sauce thickens and the meat it thoroughly heated.

Serve with cauli-rice immediately.

Makes 4 servings.

Atkins All Phases – For phase 1, omit the cornstarch and cook the sauce down until it thickens more.

Nutrition Info per serving:
Calories: 187.5 Fat: 7.5 g Net Carbs: 6.8 g Protein: 23.8 g

Originally POSTED BY RENE AVERETT AT 1/24/2014 9:35 PM

Breakfast & Brunch, Recipes

Welsh Rabbit or Rarebit for St. David’s Day

However you know it, whether by Welsh Rarebit or the older Welsh Rabbit, the wonderful taste of cheese, ale and toast remains a quintessential part of the dish. There isn’t any rabbit in the dish and rumor has it that it was called rabbit as the cheese was a substitute for the wild rabbit on estates that the non-aristocracy were not allowed to trap and eat. While there isn’t any proof of this origin, it’s a colorful story and the delectable flavor of the dish remains.

Since March 1st is St. David’s Day, or Dewi Sant, as he is known in Wales, it seems a great day to honor the patron saint of Wales with this delicious Welsh brunch dish.

I was first introduced to Welsh Rarebit by my great aunt, who lived in Redondo Beach, but she was originally from Virginia and I believe she might have some Welsh influences from there. I fell in love with the taste of the cheesy toast and Aunt Emily always made it with either Canadian bacon or American bacon on the toast. Heaven! You can buy frozen Welsh Rarebit sauce, but it isn’t on the low carb list and besides, it’s not that difficult to make.

The preferred cheeses are Lancashire or Irish Cheddar, but it can be made with any cheese. I prefer a sharp cheese so I have combined Irish White Cheese with Tillamook Sharp Cheddar for my sauce. I also used Guinness stout, but any good beer or lager will work or you can just add a little more cream to it if you prefer. I use CarbQuick for my flour but you can use other low carb flours or Thick-It-Up or you can use 2 eggs yolks to thicken the sauce. I haven’t tried coconut flour as a thickener, but given it’s ability to absorb liquid, it might work.

Welsh Rarebit Egg Toast

4 eggs
4 slices low carb bread or Oopsie Rolls, toasted
4 slices Canadian bacon (or 8 if they are small slices)
1 teaspoon mustard powder
1/4 teaspoon white pepper
1/4 teaspoon dried celeriac
3 tbsp stout or Guinness
2 tablespoons butter
1/4 teaspoon Worcestershire sauce, or more to taste
6oz Lancashire cheese or White Irish Cheddar cheese, grated (Or cheddar cheese)
1/4 cup Heavy Cream
2 tablespoon CarbQuick or about 2 teaspoons Thick-It-Up or 2 egg yolks

Pre-heat the grill to medium-high and toast the bread, turning it over to get both sides. You can also toast it in a toaster. I put a little butter on the bread if using the grill. If using the toaster, butter it after it comes out.

In a sauce pan, melt the butter, mix the mustard, flour (or Thick-It-Up), white pepper, and lager together to form a paste. Add the cream and stir until it is mixed together, then add shredded cheese, celeriac and Worcestershire sauce. Stir until the cheese is melted and the mixture is on the verge of boiling, but not quite. Remove from the heat and set on the stove top to keep warm.

Put the Canadian bacon under the grill for about 2 minutes. Meanwhile, poach or fry the eggs, whichever you prefer. Put the toast on an ovenproof plate, such as stoneware or Corelle or use a pie tin for each egg. Layer the Canadian bacon on top, then put the egg on top of that.

If you are thickening your sauce with egg yolks, stir them into the warm cheese sauce now and beat until the sauce is smooth.

Spoon about 3 to 4 tablespoons of the cheese sauce over the egg and toast. Put the plate under the grill and cook for 2 to 3 minutes until the cheese is lightly toasted.

If you really want a lot of cheese, you can add more of the sauce, but the calories are pretty high on this even though the carb count is low.

Serve immediately. Serves 4.

Instead of bread for the base, you could use a large, 1/2 inch slice of tomato. Or you shred daikon radish or turnips and make hash browns and build the rarebit over 1/3 cup hash browns.

For a nice spring variation, add two parboiled asparagus spears to each plate on top of the egg, then pour the sauce over that as well.

The sauce is also excellent just with toast, which is the basic form for it, and over vegetables as a cheese sauce.

The carb count doesn’t include the slice of toast, since that can vary quite a bit, depending on what you’re using. It does include everything else in the recipe.

Nutrition Info: (without toast) 1 serving
Calories: 398.4  Fat: 32.3 g  Net Carbs: 1.7 g  Protein: 23.7 g

Originally POSTED BY RENE AVERETT AT 2/28/2014 3:42 PM

Breakfast & Brunch, Main Dish, Recipes

Leftover Corned Beef Ideas

Along with St. Patrick’s Day comes corned beef… and I love corned beef! Yes, I know American corned beef isn’t like true Irish corned beef, but it’s what I was raised with and what I expect at St. Patrick’s Day. And I also love the various ways you can use it for other foods. The trick, of course, is to keep it low carb’d. So, over the next week, I am going to post a few ways to use your left over corned beef that are delicious and easy on the waistline.

First, I hope you have a good recipe for cooking the corned beef, but I make mine pretty simply. Buy a good cut of lean corned beef, remove it from the package. Put about a tablespoon of oil in a stove to oven pot, like a cast iron one or in an electric skillet. Heat the oil, then brown the corned beef on each side. Add one bottle of Guinness stout and one cup of water or beef broth, bay leaf and about a teaspoon of pepper. Bring to a boil and either reduce the heat on the electric skillet to a simmer or cover the pot and put it in a 350 degree oven. Continue to cook for about 2 1/2 to 3 hours, checking a few times to be sure there is enough liquid in the pot. When the corned beef is fork tender, it’s ready. I find it best to cook the cabbage and other veggies in seasoned broth or water separately if you want to keep the bright colors. Otherwise, add the veggies to the pot for the last 30 to 40 minutes of cooking.

Now to the recipes for the left overs. And don’t miss this one that’s already on the site for Corned Beef Cottage Pie.

On this page: Recipes for Corned Beef Hash, Corned Beef Buns and Eggs with Corned Beef.

 Corned Beef Hash

Several of my recipes start with Corned Beef Hash. Here’s the quick way to make a really tasty hash starting with the corned beef.

2 cups Corned beef, brisket, chopped or shredded
1 cup Cabbage, fresh
1/2 stalk Celery, chopped
1/2 cup Celery root or turnips, diced
1/2 cup Leeks, thinly sliced
1 cup Brussels sprouts, shredded
1 tablespoon butter
1/2 cup broth from corned beef or beef broth

In a large skillet, add 1 tablespoon butter and let it melt. Then add the leeks and chopped celery. Saute’ until they are bright green and just tender. Add the brussel sprouts and diced celery root or turnips. Add 1/2 cup of the broth from the corned beef or 1/2 cup beef broth and stir in. Lower the heat to medium low and cook until the celery root is just fork tender, about 10 minutes. Add the corned beef and the cabbage and cook until heated and the cabbage is wilted.

This is great for a quick dinner with a slice of Irish Soda Bread. Or you use it in other recipes.

Makes 4 servings

Nutrition Info:
Calories: 340 Fat: 24.6 g Net Carbs: 5.3 g Protein: 22.1 g

Corned Beef Egg Buns

I came up with this recipe idea when I was trying to think of a way to replace the Corned Beef Rolls we used to make. This uses my version of the Oopsie Roll, which I call and egg bun, to replace the flour roll. The filling is the corned beef hash above. The low carb flour in it is actually optional. The bun will work without it, but it is sturdier with it.

For the rolls:
3 eggs, separated
3 oz. cream cheese
1/4 cup low carb flour (CarbQuick, Bob’s Red Mill, etc.)
1 teaspoon Italian seasoning mix
1/4 teaspoon Cream of Tarter
3 slices of Swiss Cheese, cut into quarters

Preheat oven to 315 degrees.

Prepare one or two cupcake pans or 3″ cake pans or 3″ inch ring molds by spraying them with baking spray. Place on cookie sheets. This will make 10 to 12 cupcake buns or 6 3 inch buns.

Separate the eggs, one at a time, putting the whites in a clean bowl and the yolks in a separate bowl. Add the cream cheese, cut into smaller pieces, to the egg yolk bowl. Add the cream of tarter to the egg whites and beat with an electric mixer until stiff peaks form.

Beat the cream cheese and the egg yolks together, then add the flour, a tablespoon at a time and mix well. Add the seasoning mix.

Using a spatula, carefully fold the egg mixture into the whites until it is mixed through. Don’t stir, but just lift and fold so that it doesn’t break down the whites.

Put one tablespoon of batter into each cupcake well. Put in the oven and bake for about 8 minutes. Remove from the oven and place 1/4 slice of cheese in each well, then add about 2 tablespoons of the corned beef mixture. It should fill the cupcake mold about 3/4 of the way. Spoon another tablespoon of the egg mixture on top of the corned beef. Put back int the oven for another 15 minutes until the top is lightly browned.

Let cool about 5 minutes, then remove from the molds and serve or they may be stored in a plastic baggie in the refrigerator to eat later.

Nutrition Info: (Serving is 2 cupcake sized buns or 1 3″ roll)
Calories: 413 Fat: 33.6 g Net Carbs: 6g Protein: 20.3 g

Corned Beef with Eggs

This recipe also uses the corned beef hash above. It makes one serving, but can easily be doubled or tripled.

4 tablespoons Corned Beef Hash
1 or 2 Eggs
1 tablespoon Heavy Cream
1/2 oz. Dubliner Irish Cheese, grated or use sharp cheddar cheese
1/2 tablespoon Butter

Heat oven to 400 degrees F.

Prepare 1 cup ramekins by melting 1/2 teaspoon of butter in the bottom, either in the oven or in a microwave. Roll butter around to coat the bottom and sides.

Put two tablespoons of the corned beef hash mixture into the bottom of each ramekin and clear the center to form a well. Add one or two eggs to the middle of the ramekin. Sprinkle with a bit of pepper. Sprinkle 1/2 oz of grated cheese on top of the eggs in each ramekin, then add 1 tablespoon of heavy cream. Or you can use any leftover Welsh rarebit sauce, which is what I did.

Bake for about 15 minutes until the egg is done to your liking. I like mine firm in the middle, so 14 to 15 minutes usually does it. If you want it runny, try 12 to 13 minutes.

Let cool a few minutes, then serve with sliced and buttered Irish Soda Bread or Flax Bread.

Nutrition Info: 1 egg serving
Calories: 387 Fat: 31.4 Net Carbs: 3.5 g Protein: 21.2 g
Originally POSTED BY RENE AVERETT AT 3/10/2014 5:48 PM