Category Archives: Main Dish

Crock Pot Recipes, Main Dish, Recipes

Crock Pot Guinness Chicken Stew

September 17 is half-St. Patrick’s Day. Not exactly a national holiday, but among Celtic-oriented folk, it’s another excuse to celebrate.  At the very least, you can sit down with a nice bowl of stew and a loaf of Irish soda bread.  Actually, I am checking this out as a main dish for an Alban Elfed gathering this weekend to celebrate the Fall Equinox.  Being as this is a Celtic group of people, how can you go wrong with a Guinness stout enhanced recipe? And it makes the meat juicy and tender.

At this time of the year, you’re probably not too keen to heat up the kitchen with a stew in the oven, but this version is cooked in a crock pot and is made with chicken so it isn’t as heavy as a hearty beef stew, which is so welcome in winter. This version is pretty low in carbs, even with potatoes thrown in. I usually use turnips, but if you don’t like them, it’s only a couple of extra carbs per serving to use regular potatoes.

2 half Chicken Breasts, boned and skinned
2 Chicken Thighs, boned and skinned
1 tblsp Olive Oil
1 cup cubed Turnips or potatoes
1 cup Guinness Draught Stout Beer
1/4 cup Carbquick
2 medium slices Bacon, cooked and crumbled
1 tsp minced Garlic
1 cup Green Beans, frozen or fresh, cut into pieces (optional)
2 stalks medium Celery, chopped
2 cups Chicken Broth
Salt, to taste
1/2 teaspoon Black Pepper
1 teaspoon ground Thyme
1/2 cup fresh Mushrooms, pieces or slices
1/2 cup chopped Onions

In a shallow bowl or tin pan, mix together the Carbquick, a pinch of salt and pepper. Wash and trim the chicken and pat dry. Heat the olive oil in a large skillet. Dredge the chicken pieces in the flour mixture and place in the skillet. Cook until lightly browned, about 2-4 minutes on each side. Put into crock pot.

Add chopped bacon to the pot, then pour beer and chicken broth into it. Stir well.

Add the garlic, thyme and the vegetables and stir well.

Cover and cook until the chicken falls apart, 4 hours on High or 7 to 8 hours on Low.

Add additional salt and pepper if needed.

Makes 6 servings

Calories: 124 Net Carbs: 5.1 g Protein: 14.3 g

Without green beans: Calories: 119 Net Carbs: 4.7 g Protein: 14.3

With 1 cup diced potatoes instead of turnips: 132 Net Carbs: 7.2 Protein: 14.6

POSTED BY RENE AVERETT AT 9/17/2012 12:43 PM

Breakfast & Brunch, Main Dish, Recipes

Crustless Sausage and Ham Ricotta Quiche

I’ve made my quiches with ricotta cheese in them for years and find the addition is really good, no matter what other ingredients I put in with the eggs and cheese. This quiche features ham and sausage along with fresh spinach. I use pico de gallo for the tomatoes, onion and cilantro since the local grocery store has a lovely fresh version all ready to go. This is an especially good use for the pico de gallo when it is “on the verge” of becoming not so good.

6 large Eggs
3/4 cup of browned bulk Pork sausage
1/2 cup diced Ham
1/4 cup chopped Onions
1/4 cup chopped Tomatoes,
2 tbsp chopped Cilantro
1 cup fresh Spinach, fresh, torn or chopped
1/4 cup Heavy Whipping Cream,
1/2 cup Ricotta Cheese
2 tbsp chopped fresh Chives
3/4 cup cheddar jack or Mexican four cheese mix
Salt and pepper to taste
1 teaspoon Garlic herb mix seasoning or other seasoning of choice

Preheat oven to 350 degrees F.

Mix together eggs, ricotta cheese, whipping cream and seasoning. Reserve 1/4 cup of the cheddar jack cheese and mix the rest with the remaining ingredients into the eggs.

Use a cooking spray to lightly coat an 8×8″ square pan or a deep dish pan plate. Pour the egg and meat mixture into the pan.

Bake for 40 to 45 minutes until eggs are set and lightly browned. Turn off oven. Sprinkle the remaining 1/4 cup of cheese on top of the quiche and put back into the oven for another five minutes to allow the cheese to melt.

Cut and serve. Also reheats in the microwave easily. Just heat for 1 minute.

6 servings
1 serving equals calories: 268, Net Carbs 2.5 g and protein 19.1 g.

Original POST BY RENE AVERETT AT 9/21/2012 1:30 PM

Breakfast & Brunch, Main Dish, Recipes

Asian Fusion Dirty “Rice”


One of my favorite meals at the best Asian Bistro in town, before it became a sushi bar, was “Dirty Rice”, which is a combination of meat, vegetables and lots of flavor in a fried rice. It was a meal in itself, although you could add a refreshing cucumber, onion, radish salad with a bit of chilled rice vinegar dressing to add a bit of extra taste. For a dinner, add an appetizer, like a chicken, beef or pork satay.

This version comes close and replaces the rice with cauliflower and daikon riced and cooked to the same texture. Try it before you pooh-pooh it – you’ll be surprised at how well the cauliflower substitutes. No, it doesn’t taste exactly like rice, but it is close enough and I actually like it better. You can toss in a tablespoon of rice to add some of the rice flavor if you want. But it will add carbs.

Asian Fusion “Dirty” Rice

1/4 cup finely chopped Onions
1 tablespoons Coconut Oil or Olive Oil
1 Egg, lightly beaten
1 drops Soy Sauce
1 drops Sesame Oil
2 ounces cooked lean boneless Pork, finely chopped
2 ounces Chicken, chopped
1/2 cup small, cooked Shrimp
1/4 cup Baby Corn, chopped (optional)
1/4 cup Chicken Broth
1/4 cup frozen Green Beans, chopped into small pieces
1 1/2 cup frozen or fresh Cauliflower, riced
1/2 cup Daikon, riced
2 Green Onions, chopped
3/4 cups Bean Sprouts
1 tablespoons Soy Sauce

Heat 1 teaspoon oil in wok or rounded side skillet; add chopped onions and stir-fry until onions turn a nice golden color, about 5-7 minutes; remove from wok.

Allow wok to cool for a few minutes.

Meanwhile, mix egg with a drop of soy and a drop of oil.

Add 1 teaspoon oil to wok, swirling to coat surfaces; add egg mixture. Immediately swirl egg until egg sets, like an omelet. When egg puffs, flip egg and cook other side briefly; remove from wok, and chop into small pieces.

Heat 1 teaspoon oil in wok; add meats to wok, along with beans, chopped baby corn and cooked onion; stir-fry for 2 minutes.

Add cauliflower, daikon, green onions, bean sprouts and chicken broth. Stir to mix well and continue to stir-fry for 3 minutes, until the liquid is almost gone. Add shrimp and cook another 2 minutes until shrimp are hot. Add soy sauce and stir in. Serve.

Makes 2 servings.

Nutrition Info:
Calories: 310 Total Fat: 14.2 g Net Carbs: 7.4 g Protein: 33.5 g
With 1 tablespoon cooked rice added
Calories: 318.8 Total Fat: 14.2 g Net Carbs: 9.3 g Protein: 33.6 g

Originally POSTED BY RENE AVERETT AT 6/9/2013 3:21 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, 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