Category Archives: Main Dish

Asian Recipes, Main Dish, Pork, Recipes

Celebrate Chinese New Year with Egg Foo Yung

Recipe number 2 in my celebration of the Chinese New Year is for Egg Foo Yung. This is a natural for a low carb recipe… it’s eggs! Ok, there is a sauce, but it, too, can be low carb. This recipe is wonderful and easy to make. If you’re preparing these to serve with a stir fry, make these first and keep them warm on a plate in an oven at 250 degrees while you cook the stir fry. Or you can warm them right before serving by putting them in the microwave for about 1 minute for two or three of them. These make a great appetizer, brunch or main meal. Make them smaller for appetizers and larger for brunch or a main meal. This recipe makes six smaller ones – about 3 inches across.

Egg Foo Yung

Egg Batter
3 eggs, lightly beaten
1/3 cup fresh bean sprout
2 tablespoons minced scallion
2 tablespoons minced bamboo shoots or celery or shredded Chinese cabbage
2 water chestnuts, minced
1/4 cup slivered cooked ham or 1/3-1/2 cup chicken or 1/3-1/2 cup pork
1/3 teaspoon soy sauce
2 tablespoons coconut oil (or other cooking oil)

Foo Yung Sauce
1/2 cup chicken broth
1 teaspoon soy sauce
1/2 teaspoons sugar substitute
1/2 teaspoon vinegar
1 teaspoon cornstarch or Thick-It-Up
3/4 teaspoons water

Cut the bean sprouts, celery, water chestnuts and scallions (green onions) into small pieces. Put in a bowl. Add ham, sausage or cooked pork. In a separate bowl, beat eggs and soy sauce together, then mix into the meat and vegetables.

Prepare sauce by mixing chicken broth, soy sauce, and vinegar together. Mix cornstarch and water together. Set aside.

Heat an omelette pan or other small skillet and add a little of the oil to coat the bottom. For small patties, spoon 2 tablespoons of the egg and meat mixture into the skillet. Use a spatula to push any egg that runs out back into the patty, shaping it into a round. Cook over medium high heat for about 1 minute until it is partially set and lightly browned on the bottom. Turn over and cook for another minute. Check to see if it is browned, then remove to a warmed plate. Repeat with the remaining egg mixture. To make more at one time, you can use a griddle that will handle about four at a time.

For the larger patty, about 4″ across, put 1/4 cup of mixture in the middle of the pan and cook the same way, taking about 1 1/2 minutes for each side.

Put the chicken broth mixture into a small pan and bring to a boil, reduce the heat, then add the water and cornstarch mixture and cook until the sauce thickens. Spoon over the egg patties and serve

Makes 6 to 8 small patties or 3 to 4 large ones.

Atkins All phases – omit the cornstarch for phase 1

Nutrition Information – 2 small patties or 1 large patty (approx.)
Calories: 136 Fat: 9.4 g Net Carbs: 2.8 g Protein: 9.6 g

POSTED BY RENE AVERETT AT 1/24/2014 9:08 PM

Asian Recipes, Main Dish, Poultry, Recipes

Celebrate Chinese New Year with Orange Chicken

Orange brings a fabulous flavor to chicken or shrimp in this great dish. It’s easy to make, just prep everything ahead of time. This version is actually pretty mild, so if you want a little more kick in your dinner, add more red pepper and/or cayenne pepper to the sauce.

Orange Chicken with Bean Sprouts

1 pound boneless, skinless chicken breasts or 12 large shrimp
2 tablespoons butter or coconut oil
1/4 cup freshly squeezed orange juice* (See note)
1 teaspoon orange extract
1/4 cup water
1 tablespoon orange zest
3 tablespoons oyster sauce
2 tablespoons sugar free honey
1 teaspoon brown sugar substitute
1 teaspoon cornstarch
2 teaspoons minced ginger
1/2 onion, sliced
1/4 teaspoon red pepper flakes (optional)
1 cup bean sprouts (optional)
2 tablespoons chopped green onions, including the green tops

Partially freeze the chicken to make it easier to cut, then cut it into bite-sized pieces. Dry chicken with paper towels.

Prepare the sauce ingredients by mixing the orange juice and zest, the orange extract, brown sugar substitute, ginger and pepper flakes, then set aside. In a small bowl, add the water and cornstarch and mix well. Set aside.

Heat the oil in a large skillet or wok until hot. Add half of the chicken and cook until brown. Remove to a paper towel covered plate, then cook the rest of the chicken and drain on paper towel.

Small batches help control the temperature of the pan so the chicken will cook more evenly.

Orange Chicken with Bean Spouts with Egg Foo Yung and Basic Cauli-rice.

In the same skillet or wok, with the pan drippings from the chicken, add the onions and a little more oil, if needed, and stir fry until tender, then spoon the onions out to the paper towel. Add the sauce mix to the wok, then the honey and stir together. Add the cornstarch and water to thicken. Use a wooden spoon to stir well and scrape the bits of meat that have stuck to the pan.

Toss in your chicken and onions and heat it through. Add bean sprouts and green onions and cook one more minute.

Serves 4.

Nutrition Information: (Chicken)
Calories: 192.5 Fat: 5.6 g Net Carbs: 6.4 g Protein: 28.9

Nutrition Information: (Shrimp)
Calories: 77.5 Fat: 3 g Net Carbs: 6.5 g Protein: 6.4 g

Atkins Phases 3 & 4

Note: You can push it a little on Phase 2, but not recommended under Atkins as orange isn’t on the approved list. You can substitute orange Crystal light or double the orange extract and add 1/4 cup water to mix it in. It will add the orange flavor without the carbs! Having said that, I made several dishes with orange while I was on Phase 2 and still lost weight. Just use it in moderation and if it affects your weight loss, don’t continue to use it while you’re in Phase 2.

Posted on 1/24/2014

Italian Inspired Recipes, Main Dish, Pork, Recipes

Zucchini and Sausage Bake

This is a delicious, Italian style casserole that makes an easy, flavorful week night dish or make it on the weekend and have it later in the week. It reheats well. I’ve based this recipe on one that Mom Kelly, PK’s mama, came up with one day. I’ve swapped the jack cheese out for mozzarella cheese and added bell pepper into the mix. This is a half recipe, but can be doubled easily to serve up to 10 people. You can swap the sausage for ground beef or ground turkey or even diced chicken.

Sausage Zucchini Bake

3 cups Zucchini, sliced 1/4 inch (about 3 medium-sized)
1/2 lb Pork Sausage
1 cup Mozzarella Cheese, shredded
1/4 cup Parmesan Reggiano Cheese, grated
1 clove minced Garlic
1/4 cup chopped Sweet Peppers
1/2 teaspoon Italian Seasoning
2 cups Pasta Sauce

Wash and slice zucchini into 1/4-inch pieces. Place in pan with enough water to cover. Add chopped garlic and salt. Cook until tender but do not overcook. When done, drain in colander and gently mash to remove as much water as possible. Meanwhile, in a frying pan brown sausage, drain well.

Mix zucchini, sausage and shredded mozarella cheese together, reserving some of the cheese. Put into ovenproof dish leaving room for the juices. Top with spaghetti sauce and remaining mozzarella cheese. Sprinkle Parmesan over top. Bake uncovered at 375 degrees for 25 to 40 minutes or until well browned on top.

Makes 4 to 6 servings

Nutrition Info per serving (4 servings):
Calories: 396 Fat: 31.6 g Net Carbs: 8.3 g Protein: 22.9 g

OK for all phases of Atkins & likely for South Beach also. I don’t have a SB food list for phase 1.

Original post on 1/3/2014

Mexican/Spanish Recipes, Poultry, Recipes

Enchilada Casserole Turkey Transformation

Here’s another way I like to use the leftover turkey after Thanksgiving. This also works great with chicken or shredded pork. It goes together quickly using canned green enchilada sauce and pre-made salsa.

Green Chile Turkey Enchilada Casserole

2 cups Turkey, diced
1 1/2 cup Green Chile Enchilada Sauce
4 low carb 7-inch Tortillas (should be 3 net carbs each)
4 tablespoons Green Chile Salsa
1 tablespoon Cilantro
1 cup Cheddar Cheese, shredded
1/4 cup Mexican Cheese, queso fresco or other (optional)
1/4 cup Onions, chopped
1/4 cup Tomatoes, 0.25 chopped
1/2 cup Daikon radish, diced
1/2 cup Sour Cream
1 teaspoon Olive Oil

Preheat oven to 350 degrees F. Oil or spray with cooking spray a round baking dish about 8 inches in diameter.

In a medium skillet, heat the oil on medium heat and add the daikon. Cook for about five minutes, then add the onions and tomatoes. Stir and cook until the vegetables start to get soft. Add the cilantro and salsa, stir well and turn off. Stir in the turkey and sour cream.

Pour 1/4 cup of enchilada sauce in the baking dish and use a wooden spoon to spread evenly on the bottom. Put a tortilla on top, then put 1/3 of the turkey and vegetable mix on top and spread evenly. Pour 1/4 cup of sauce on top and sprinkle 1/3 of the cheddar cheese on top. Repeat the layer beginning with another tortilla two more times, so you have three layers of tortilla, turkey, sauce and cheese. Put the last tortilla on top, cover with remaining sauce and cheddar cheese. Crumble Mexican cheese on top.

Bake for about 30 minutes until the cheese is melted and the casserole is bubbly. Let sit for a few minutes to set, then cut into six wedges and serve.

Makes 6 servings

Nutrition Info:
Calories: 262 Fat: 13 g Net Carbs: 8.3 g Protein: 23.3 g

POSTED BY RENE AVERETT AT 12/7/2013 11:24 PM

Main Dish, Poultry, Recipes

Turkey Leftovers Transformed Into a Pie

This is one of several ways that I love to eat left over turkey and dressing from Thanksgiving.  In fact, most of the meal ends up in this great pie. With only two people eating on it, it can make 3 to 4 additional meals. It’s easy to make and so tasty.

Turkey & Dressing Pie

1 1/2 cups of leftover Dressing
2 cups Turkey, chopped or diced
1 1/2 cups leftover Smashed Turnips with Leeks (or potatoes, if you used those)
1 cup Green Beans with Bacon and Garlic
1/2 cup Celery, trimmed and chopped (include the leaves)
1/2 cup Onions, chopped
1 cup Broccoli, parboiled and chopped
1/2 cup Turkey Gravy or Chicken Stock
1 tablespoon Butter
1/2 cup Heavy Cream
1 teaspoon Cornstarch

Preheat oven to 350 degrees F.  Spray a deep dish pie plate or an 8″ square casserole pan with cooking spray.

Line the pan with the dressing. Go up the sides if you have enough, otherwise, just spread it on the bottom of the pan. Put in the oven for about 10 minutes to set. Pull out and set aside.

In a deep sided pan, melt the butter and add the onions and celery and saute until just tender. Add the turkey gravy or chicken stock and the heavy cream. Stir to mix. Add the cornstarch to a cup with about 1/4 cup of water and mix well. Add to the cream mixture to begin to thicken it. Mix in the broccoli, green beans and the turkey. Let cook on low for about 10 minutes, then pour or spoon the mixture into the dressing lined pan. Top with the mashed turnips and cauliflower and spread it smoothly across the top. Sprinkle cheddar cheese over the top.

The pie before the cheese is added.

Bake for 30 to 40 minutes until the cheese is completely melted and slightly browned. Cut into 6 or 8 wedges and serve with cranberry sauce on the side. Delicious!

The carb count for this will vary with the type of low carb bread dressing you use as well as if you use potatoes or Smashed Turnips or a straight cauliflower smash.  It should come out to about 8 to 9 net carbs per serving with 1/6 of the pie and a little less for 1/8.

Original Post on 12/3/2013 2:47 PM