Category Archives: Main Dish

Main Dish, Poultry, Recipes, Soups and Stews

Southwestern Turkey Soup

With these chilly, wet winter nights, I just love a good warming bowl of soup. Doesn’t everybody?

If you’re like me, you probably still have leftover turkey from the holidays and you’ve probably frozen it for later use. Am I right?  Well, before you tossed the carcass, I hope you boiled the bird frame to make turkey broth because it will come in handy in this recipe.  But if you didn’t, you can use chicken broth, even the already prepared kind, to replace it.

I found this simple-to-make recipe on line and adapted it just a little to suit me. It calls for 1/2 teaspoon cayenne pepper, but I also used a zesty chile spice BBQ rub powder in it to add a little more spice.  You could add finely chopped cauliflower (1 cup before chopping = 0.5 net carbs) to give a little more bulk to the soup without adding too many carbs.

Southwest Style Turkey Soup

1 1/2 cups shredded cooked Turkey or Chicken
4 cups Turkey or Chicken Broth
1 (28 ounce) can Whole Peeled Tomatoes
1 (7 ounce) can chopped Green Chile Peppers
12 oz. Pico de Gallo
1 tablespoon Lime Juice
1/2 teaspoon Cayenne Pepper
1/2 teaspoon ground Cumin
Salt and Pepper to taste
1 Avocado – peeled, pitted and diced
1/4 cup chopped Green Onions
1 cup shredded Monterrey Jack Cheese

In a large pot, add the turkey or chicken, broth, canned tomatoes, green chiles, Pico de Gallo, lime juice, cayenne pepper, cumin, pepper, and salt. Bring to a boil,then lower the heat to simmer and cook for about 30 to 40 minutes until it thickens. Stir often and use the stirring spoon to break down the whole tomatoes into smaller bits.

Peel and chop the avocado into pieces.

Use a measuring cup to scoop 1 cup into bowls, then add a tablespoon of avocado, 1 tablespoon green onions, and 1/3 cup cheese to garnish. Makes 6 servings.

Nutrition Information per serving:
Calories: 219.6 Fat: 11.1 g Net Carbs: 7.2 g Protein: 20.3 g

If you like, you could also garnish with a tablespoon of Sour Cream.

Beef, Pork, Poultry, Recipes

Cheesesteak Casserole Variant

I am all about making food that tastes good and satisfies the palate and is pretty easy to make while still staying in the low carb zone. I have a recipe for stuffed bell pepper Philly Cheesesteak made with purchased roast beef.  Easy to make, but I thought it could be simplified even more and be easier to eat . So I came up with this casserole version that is absolutely delicious. I could eat this once a week and be happy.   This is prepared in a skillet and if you have a cast iron or other oven-ready skillet, then it can go from the stovetop to the oven.  Otherwise, you can put it in a deep dish pie pan or a casserole dish.

All the flavors of the cheesesteak are in this dish, except the bread. You could make a low carb pie crust if you wish and that would add about 2 net carbs to the total count. You can also vary this by using ham or chicken in place of the roast beef and it will still be awesome. I used smoky sharp cheddar slices on top and mozzarella in the mix, but you can use whatever cheese you prefer. You can also use thinly sliced steak for an different flavor.

Cheesesteak Style Casserole

8 oz. Thinly Sliced Roast Beef, ham, or chicken
6 Slices Sharp Cheddar Cheese
1 cup Cheddar or Mozzarella Cheese, grated
2 Large Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste

Preheat oven to 385 degrees (F.) Spray a pie pan or casserole dish with cooking spray or use a stove-to-oven skillet.

Cut bell peppers into strips or pieces. Slice onions. Cut roast beef, ham, or turkey into strips.

Add olive oil to a large skillet and heat. Add onions, peppers, and garlic. Sauté until peppers are softened. Add mushrooms and stir in then cook a few more minutes. Add salt and pepper, then add meat strips. Stir together and continue to cook another five minutes. Remove from heat and stir in the shredded cheese.

Pour the meat mixture into the casserole pan if you’re using one.  Smooth with a large spoon to evenly distribute the mixture. Top with the sharp cheddar cheese. Bake for 20 minutes or until the top is golden brown.

Makes 4 servings.

Nutrition Information per serving:
Calories: 355 Fat: 26.7 g Net Carbs: 8.5 g Protein: 20.7 g

Breads, Main Dish, Pork, Recipes

Pumpkin and Pizza equal yummy!

Do you like pumpkin? Do you like pizza? Are you game to try something a little different, but really good?  Then here’s a real trick for a Fall treat!  Combine pumpkin with pizza for a delicious dinner.

When I first saw this recipe, I wasn’t too sure about it, but I have eaten pumpkin and other winter squash in several savory dishes, so why not?  I made a few adaptations to it to add more flavor and, of course, a low carb crust.  For my base, I used LC Foods Pizza and Bagel flour mix for a small pizza crust.  You can use a cauliflower, chicken, or flax and almond crust or any other preferred crust.

For toppings, I used Italian sausage, onions, and spinach along with Parmesan and mozzarella cheese. You can vary these however you like.  While this particular sauce doesn’t use tomatoes in it, I just found a jar of pumpkin chipotle pasta sauce made with tomatoes in it also, so it works if you want tomatoes in it also.

Savory Pumpkin Sausage Pizza

Small LC Foods Pizza Crust from Mix or 1/2 pre-made crust
1/2 cup Pumpkin Puree
3/4 cup Chicken, shredded or Italian Sausage, crumbled
1/2 sweet Onion, diced
1/4 teaspoon Turmeric
1/2 tsp. Sugar Substitute
1/2 teaspoon dried Oregano
1/4 teaspoon Red Chili Powder
2 tablespoons Red Wine
1 cloves Garlic, minced
1 Shallot, sliced
1 tsp. fresh Thyme
Salt and Pepper to taste
1/2 cup freshly grated Parmesan cheese
1 cups freshly grated Havarti cheese or Mozzarella Cheese
1/2 cup Spinach, chopped
1/2 teaspoon fresh Basil, chopped

Prepare pizza dough and let rise.

In a small pot, add the pumpkin puree, turmeric, sugar substitute, oregano, chile powder, wine, thyme, salt, pepper, and garlic and heat on medium until it starts to bubble. Lower the heat to simmer and cook for 10 minutes. Remove from heat.

In a skillet, cook the sausage until it is just browned. Add the onions and cook until they are just softened. Set aside.

Chop or tear spinach leaves, shallot, and fresh basil.

Preheat oven to 425 degrees (F.).

Pizza with toppings before adding mozzarella cheese.

Roll out or press pizza dough into the pan. Spread the pumpkin sauce over the top and to the edges. Add sausage and onions, then spinach, shallots and basil. Sprinkle Parmesan and mozzarella cheeses over the top. Bake for 10 to 13 minutes until cheese is melted and browned to your preference.

Makes 4 servings.

Nutrition Information (without crust)- 1 serving
Calories:235 Fat:15.3 g Net Carbs: 4.5 g Protein: 15.9 g

LC Foods Pizza Crust – 1 serving
Calories: 125 Fat: 2.5 g Net Carbs: 2.5 g Protein: 11.2 g

Recipes, Vegetables & Salads, Vegetarian

Summery Squash Side Dish

It’s summer squash season, not that we can’t get a lot of these tasty vegetables year-round these days, but in summer the produce seems especially plentiful. I’ve done zucchini chips, sautes, stir-fries, and other ways to prepare the squash. Recently, I saw a recipe for corn souffle, using fresh corn. Why not squash? I asked myself. And immediately adapted the recipe to a mix of summer squash. This recipe makes four servings, a little over 1/2 cup per serving, but use a 1 cup souffle dish since it will rise and then collapse.

With just the two of us to eat them, I stored 2 cooked ones in the ‘fridge for a couple of days and the herbs seemed to settle into it better making it more flavorful, so don’t be shy about making it one day and eating it a day or two later. You can also prepare it ahead of time and cook it later in the day to save time. This is a great side dish with chicken, steak, pork chops or seafood.

Summer Squash Souffle

3 cups chopped Zucchini, Crookneck, or other Summer Squash
1/2 cup shredded Cheddar cheese
1/4 cup Heavy Cream
2 large Eggs
1/4 teaspoon Salt
1/4 teaspoon  freshly ground Black Pepper
1/8 teaspoon crushed Red Pepper Flakes
2 tablespoons Bacon Pieces (1 slice, optional)
1/2 teaspoon Garlic Powder
1/2 teaspoon Oregano
1 teaspoon Chopped Chives or Parsley

Preheat the oven to 400 degrees (F.). Prepare the ramekins (souffle dishes) by spraying with cooking spray, going all the way up the sides.

Put all the ingredients except the bacon and the chives or parsley into the bowl of a food processor or blender. Pulse until mixed, then turn on long enough to make a smooth puree.

Divide evenly among the four ramekins and place them on a baking sheet. Sprinkle the bacon bits and chives or parsley over the top. Bake for 25 to 30 minutes until they are puffed and golden. Take a photo immediately because they will fall as soon as they begin to cool. The sooner you serve them, the fluffier they look.

Makes four yummy servings.

Nutrition Information per serving:
Calories:166.5 Fat: 13.3 g Net Carbs: 3.7 g Protein: 8.4 g

Main Dish, Poultry, Recipes

Variation on a theme: Artichoke & Bacon Chicken Alfredo

Last week, I posted a recipe for the pizza version of Artichoke and Bacon with Chicken. But this is also a great dish when made in a skillet without the pizza crust. It’s easy to make and can be made in one pan, or one skillet and a baking pan.  This one has gone into our make frequently file.  Trust me, it’s that good. My recipe.

Artichoke, Bacon & Spinach Chicken Alfredo

2 skinless Chicken Breasts (about 12 to 16 oz)
2 slices Thick Sliced Bacon, cooked and broken into pieces.
1/2 cup Artichoke Hearts
1/4 cup fresh Spinach leaves
1/4 cup Ricotta Cheese, whole milk
1 cup Mozzarella Cheese, whole milk, shredded
1/2 cup  Vodka Pasta Sauce or other low carb Alfredo Sauce
1/4 teaspoon Seasoning Salt
1/4 teaspoon ground Black Pepper
1 tablespoon Parmesan Cheese, grated
1 tablespoon Olive Oil

Preheat oven to 365 degrees (F.).

Generously sprinkle the chicken breaks with seasoning salt and pepper. Cut the chicken breasts across the meat part way through without going all the way through to leave four pockets along the length. This is similar to Hasselback chicken.

Take one or two spinach leaves and add 1/2 tablespoon ricotta cheese in the middle, then fold and put into one of the cuts in the chicken. Repeat seven times, placing one spinach packet in each of your cuts. Divide the bacon into eight groups and stuff into each of the cuts.

The chicken before the sauce and cheese are added to the pan. You can just see the ricotta and spinach leaves peeking out from the slits.

In a skillet that can go into the oven, such as a cast iron one, add one tablespoon Olive oil and place each breast in the pan and brown slightly on the bottom, about three minutes. Distribute cut up artichoke hearts over the chicken and sprinkle with Parmesan Cheese. Spoon the Alfredo sauce over the top, spreading it smoothly over the chicken, then sprinkle the mozzarella cheese on top.

Bake for 30 to 35 minutes until the cheese is melted and lightly browned. Remove, let cool about five minutes to allow the cheese to set, then serve.

Makes 2 to 4 servings.

Nutrition Information per servings (2 servings):
Calories: 518 Fat: 30.2 g Net Carbs:5.0 g Protein: 55.3 g