Category Archives: Main Dish

Main Dish, Mexican/Spanish Recipes, Poultry, Recipes, Vegetables & Salads

Call it a deconstructed Burrito

Photo: Burrito BowlThis recipe came in a Yummly email a couple of weeks ago, and it sounded wonderful and simple to make. Now that it’s getting warmer, cool and easy-to-make salads are great to have. This one combines all the flavors of a chicken burrito minus the tortilla. Best part, if you buy a precooked chicken, you don’t have any real cooking to do to make dinner. While you’re at it, buy a container of Pico de Gallo, which saves you from making it from scratch.

The ingredients include black beans (or red beans) and baby corn. I use Dynasty Baby Corn and cut it into little rounds. Both of these are used sparingly. If you’re in the induction phase of the low carb diet or can’t eat beans or corn in the stage you’re in, then omit them. The recipe is great without them. In fact, the photo doesn’t have either of ingredient in it.

You’ll need to heat the black beans and corn in a little chicken broth with the seasonings to make a light dressing, but you can do this in the microwave in no time. No microwave? Use a small pan and cook until it just comes to a boil.

So pleasant to take your burrito bowl, along with a tall glass of iced tea, to the patio on a balmy summer’s evening.

Low Carb Burrito Bowl

1/4 cup Black Beans (optional)
1/4 cup chopped Baby Corn (optional)
2 teaspoons Chicken Broth
1/4 teaspoon Cumin
1/4 teaspoon Cayenne Pepper
1/4 teaspoon Garlic Powder
1/4 teaspoon Black Pepper, ground
Pinch of Salt to taste
2 cups Cabbage, shredded
6 to 8 ounces precooked grilled chicken breast, cubed or sliced
4 tablespoons Sour Cream
2 tablespoons fresh Pico de Gallo
Fresh Cilantro or Parsley for garnish
1/3 cup crumbled Queso Fresco Mexican Cheese

Cooking the cabbage for this is optional. I’ve tried it both ways and it is good either way. The uncooked adds a little crunch to it.

In a small bowl, add the chicken broth, cumin, cayenne pepper, garlic powder, baby corn, and black beans (if you are using them). Microwave for 45 seconds.

Take two bowls and fill each one with the ingredients in this order. On the bottom of each bowl, put 1 cup shredded cabbage and spread to cover the bottom. Spoon the beans and sauce over the top of the cabbage in each bowl. Layer the chicken over the top, then spread sour cream over it. Top with Pico de Gallo and crumble the Queso Fresco over the top. Add cilantro or parsley for garnish.

Makes two delicious servings.

Nutrition Information per serving- fully loaded:
Calories: 337 Fat: 14.4 Net Carbs: 7.8 g Protein: 36.0 g

Nutrition Information per serving-without optional:
Calories: 298.6 Fat: 14.3 g Net Carbs: 4.1 g Protein: 34.1 g

Tip: This works equally as well with grilled shrimp replacing the chicken.

Asian Recipes, Main Dish, Poultry

Go Far Exotic with Tasty Chicken Tikka Masala

Photo: Chicken Tikka Masala

I am a big fan of Indian food, but I haven’t delved into making it too much. Mostly, I’ve added a little garam masala to season chicken. When I spotted this recipe from skinnytaste.com, I decided to give it a try. First I adjusted a few things in it to make it lower in carbohydrates than the original. One thing I swapped out was to replace the yogurt with sour cream, which is lower in carbs. I used fewer tomatoes for the same reason, and I added in green beans to add a little more flavor and a pop of color.

This is very easy to make and tastes delicious, although, like many things with spices in them, the leftovers taste better than the original dish as they’ve had time to sit and for the flavors to fully develop in the sauce. So, the best bet is to make it the day before you want to serve it and reheat it that day. Or, just make the sauce and refrigerate it, then warm it up, add the chicken and beans, and you’re ready for a fresh meal with deep flavor.

I served mine over one-half cup of riced cauliflower, but you could also use riced kohlrabi or angel hair shredded cabbage as a base. The cauliflower and kohlrabi are available in frozen packages or you can make your own.

Chicken Tikka Masala

2 tsp Canola Oil or Butter
1 small Onion, minced (about 1/2 cup)
1 tablespoon Ginger Paste
1 tablespoon Garlic, minced
1 cup canned Tomatoes, crushed or diced
1 cup frozen Green Beans
1/2 cup Sour Cream
1/4 cup Heavy Cream
1/4 cup Chicken Broth or Bullion
1 tablespoon ground Cumin
1 tablespoon Garam Masala
1 teaspoon Turmeric
1/2 tablespoon Chili Powder
Salt to taste
24 ounces boneless chicken breasts (about three large)
4 tbsp fresh Cilantro or Parsley
3 cups Riced Cauliflower or Kohlrabi

Cut chicken into bite-sized pieces. Set aside in the refrigerator until needed.

In a large, heavy skillet, heat the oil over medium heat, then add the onions and cook until softened and aromatic. Add the ginger paste and garlic and cook another two minutes. Add in the spices and mix well, cooking two minutes.

Stir in tomatoes, sour cream, and broth or bullion mix. Stir to mix well. Cook over low heat for about 10 minutes until the sauce thickens.

Add chicken pieces and stir into the sauce and simmer another 10 minutes, then add the green beans. Cook five or ten minutes more until the chicken is completely cooked and the green beans are hot.

Serve over 1/2 cup of riced cauliflower or kohlrabi or over lightly cooked angel hair cabbage.

Makes 6 servings

Nutrition Information per serving: (without riced cauliflower)
Calories: 291.4 Fat: 17.0 g Net Carbs: 6.9 g Protein: 27.0 g

Did you try making this dish? Let me know what you think!

Main Dish, Pork, Recipes

Comfort Food Equals Baked Fried Pork Chops

Photo: Oven-fried Porkchops

When you think of comfort food, you think of those down-home dishes that Mom or Grandma made because they make you feel like you’re wrapped in love. Am I right? Foods like fried chicken and fried pork chops were often the highlight of the week in my childhood home.

Alas, breaded food is pretty high in carbs, and some people want to avoid all the fat of frying in oil. So what’s the solution? A pork chop made with a nut flour that brings a substantial amount of the seasoning and taste of breading without the higher carbohydrates. Then, bake it instead of frying and you still get the flavor of the dish.

This recipe, from All Recipes, is delicious, but it was made with flour. I swapped that out for low carb almond flour, and it makes a crunchy, delicious crust.

Photo: Close up of pork chops.
How about a close-up of those juicy chops? I used a pork loin chop and cut it in half to bread it easier. Incidentally, the rice-looking vegetable on the plate is riced kohlrabi, a new frozen option from Green Giant. Great flavor and I’m thrilled to see it at Wal-Mart.

Oven-Fried Pork Chops

2 large, thick pork chops, trimmed & cut in half
1 tablespoons butter
1 egg, beaten
1 tablespoon Cream
1/8 teaspoon black pepper
1/2 cup Almond Meal
1/2 teaspoon Seasoning Salt
1/2 teaspoon Dried Parsley, crushed
1/2 teaspoon Oregano

Preheat oven to 425 degrees F.

Use a cast iron or another skillet that can go in the oven or use a baking pan. Put the skillet into the oven to get hot for about 10 minutes, then take it out and add the butter. Lift and turn the pan to distribute the butter.

While the pan is heating, add the almond flour, seasoning salt, pepper, dried parsley and oregano to a shallow bowl big enough to hold a pork chop piece and mix together.

In another shallow bowl about the same size, mix egg and cream together. Dip a pork chop piece into the egg mixture, then roll it in the almond mixture, pressing it into the meat so that it sticks, and place in pan. Repeat with each chop.

Bake for 10 minutes, then turn chops over and bake for another 10 minutes. Pierce the meat with a fork to see that any liquid that runs out is clear to ensure the pork is done. If not, then cook a few minutes longer.

Let the chop rest for about 5 minutes then serve.

Makes 2 servings.

Nutrition Information per serving:
Calories: 573  Fat: 39.3 g  Net Carbs: 3.4 g  Protein: 49 g

Recipes, Seafood, Vegetables & Salads

Delightful Summer Tuna and Cauliflower Salad

Photo: Tuna and Cauliflower Salad

Looking for summer to come around the corner any time now and my thoughts are turning to fresh, tasty salads. Actually, we had a hint of the warmer season this week in Reno before it turned chilly again. In celebration of those two days of bright sunshine and heat, I made this yummy tuna and cauliflower salad. It’s packed with delicious vegetables and enhanced with a light lemony mayonnaise dressing. If you like tuna, you should love it. If you don’t like tuna, here’s a tip… you can substitute in chopped chicken or turkey.

Tuna and Cauliflower Salad

2 cups Cauliflower flowerets
9 ounces White Tuna, water packed
3 tablespoons Lemon Juice, divided
2 hard boiled eggs, chopped
1/2 cup Jicama, cubed
12 oz. jar Artichoke Hearts, drained and quartered
2 tablespoons fresh Parsley, chopped
1/2 cup Mayonnaise
1/2 cup grated Cheddar Jack or Swiss Cheese
1 teaspoon Sugar Substitute
2 cups Mixed Lettuce, (Spring Mix)
8 Cherry Tomatoes (optional)*

Bring a pan of water to a boil and cook the cauliflower for about 15 minutes until fork tender. Drain thoroughly.

Drain tuna and place in a large salad bowl. Use a fork to flake it apart. Sprinkle with 1 tablespoon lemon juice and gently toss.

Add artichoke hearts, cauliflower, cheese, jicama, and eggs and toss together gently.

In a small bowl, mix the mayonnaise with remaining lemon juice, sugar substitute, and parsley to make a creamy lemon dressing. About 30 minutes before serving, add dressing to the salad, toss gently and chill for about 15 to 30 minutes, then serve over a 1/2 cup mixed lettuce in each bowl.

Makes 4 servings.

Nutrition information per serving: (without tomatoes)
Calories: 430 Fat: 32.8 g Net Carbs: 4.5 g Protein: 26.1 g

* With tomatoes, add 0.5 net carbs per tomato.

TIP: Use foil packaged tuna packed in water instead of canned tuna. It’s a little dryer so it doesn’t need to be drained, and it doesn’t carry the tinny taste of canned tuna.

Without the tomatoes, this recipe is suitable for Induction on the Atkins Low Carb Diet.

Main Dish, Recipes, Seafood

Turn up the spice with Blackened Salmon

Photo: Blackened Salmon on parchment

Of all the fish in the sea, not counting the shellfish, but the ones with fins, I think salmon may be my favorite although Icelandic cod is swimming right behind.  I also like spicy food, so this combination is a no-brainer. If you like salmon and hot spice, you’ll love this. I admit, I over-spiced a tad, so I cut the Cajun spice down a bit in the recipe. If you want it at a higher level of burn then add another teaspoon of Cajun spice.

Photo: Blackened salmon dinner

Cajun-spiced Blackened Salmon

3/4 lb salmon filet
1 teaspoon Lemon Juice or 1 lemon juiced
2 tablespoons fresh Parsley or 1/2 teaspoon Dried Parsley
2 tablespoon Olive Oil
2 teaspoons Cajun Seasoning
1 teaspoon Garlic Powder
1 teaspoon Onion Powder
Salt and Pepper to taste

Preheat oven to 450 degrees (F.). Prepare a baking sheet with parchment paper.

In a small bowl, combine all the ingredients except the salmon and the salt and pepper and mix well.

Place the salmon on the baking sheet and spread the oil mixture on both sides. Rub it into the fish. Sprinkle with salt and pepper.

Bake for 15 minutes until the fish is done. If there is skin on the bottom, the skin should separate easily from the flesh if it is done enough.

Makes two servings.

Nutrition information per serving:
Calories:377.5 Fat:24.4 g Net Carbs:5.8 g Protein: 34.4 g