Category Archives: Pork

Main Dish, Pork, Recipes

Fat Tuesday Made Easy and Low Carb

Today, March 4 of 2014 is Mardi Gras or Fat Tuesday and marks the feast day that starts Lent. Traditionally, it is a day of feasting before the fast, but in New Orleans, Louisiana, it’s time to party while you feast. Around our house, we don’t wait for this time of year to dine on Cajun-style food.

I had a recipe that I got from our local grocery store for a Cajun Style Ham casserole dish. With a few tweaks, it easily became a low carb version of the recipe. Give it a try if you want to bring some spicy, Cajun style flavor into your dinner.

Cajun Ham and Greens Skillet

This recipe from Raleys grocery store originally called for black eyed peas, which are not very low in carbohydrates. I substituted in kohlrabi, plus added different greens and fresh asparagus to the recipe and used canned tomatoes in place of fresh. You could also use turnips or celery root in place of the kohlrabi.

1 1/2 cups Ham or Turkey Ham, diced
1 tablespoon Olive Oil,
3/4 cup Celery, chopped
1/3 cup Onions, chopped
1/2 cup Leeks
1/4 cup Sweet Peppers chopped
1/2 cup Stewed Tomatoes
1/2 cup cup Kohlrabi, cubed & parboiled for 5 minutes to pre-cook
2 to 3 teaspoons Cajun seasoning
1 cup Turnip Greens, Collard Greens or Spinach, chopped
3/4 cup Cabbage, fresh, chopped (optional)
1 cup Asparagus, cut into pieces

Heat oil in a large, deep skillet and add onions, leeks and celery and saute until tender. Stir in the sweet peppers, kohlrabi and tomatoes. Add the Cajun seasoning and stir well. Stir in the ham, then reduce heat to a simmer, cover and cook for about 30 minutes. Stir every 10 minutes to make sure it isn’t burning and that there is still enough liquid. If not add about 1/4 cup of water or chicken broth to the pan. Check the kohlrabi to see if it is fork tender. If so, then add the asparagus and cabbage and cook another 5 minutes, then add the greens and cook and stir until they are wilted.

Makes 4 to 6 servings.

Nutrition Info: 6 servings
Calories: 112.8 Fat: 6.1 g Net Carbs: 5.8 g Protein: 7.4 g
4 servings
Calories: 169 Fat: 9.1 g Net Carbs: 8.6 g Protein: 11.2 g

Posted on 3/4/2014

 

Main Dish, Pork, Recipes

Bonus Chowder Serves Up 2 Ways

I call this a chowder even though most chowders have either corn or seafood in them and this has neither. But it does have a lot f good stuff in it and a nice creamy, cheese sauce that is wonderful. It’s very warming on a cold night and the leftovers can be made into a pot pie for a nice bonus! The Irish white cheddar cheese is a star player in this so try to get some. If you can’t, look for a sharp cheddar.

Ham, Cauliflower, Broccoli & Cheese Chowder

2 cups Broccoli, fresh,, chopped
3 cups Cauliflower, raw
3 cups Ham, diced
1/2 cup Onions, chopped
1 tablespoon Garlic, chopped or minced
1 tablespoon Mrs. Dash (R) Garlic & Herb Seasoning Blend
1/2 teaspoon White Pepper
1 cup Heavy Whipping Cream
2 tablespoons Butter
8 oz. Irish White Cheddar Cheese
1/2 cup Ricotta Cheese (whole milk)
1/2 cup chopped Sweet Peppers
1 tablespoon Chicken Better than Bouillon
1 cup hot Water
1/2 teaspoon Cayenne Pepper

Preheat oven to 350 degrees (F).  Fill a large pot half way with water and bring to a boil. Put chopped broccoli and cauliflower into the water and boil for two minutes. Drain.

In a large pot, melt butter and add onions and garlic. Sauté until tender, just a few minutes. Mix bouillon into one cup of water and add along with the whipping cream, ricotta cheese and seasonings and cayenne pepper and mix together. Cut cheese into chunks and stir into cream mixture. Stir in broccoli, cauliflower, ham and peppers until well mixed.

Pour into baking dish and bake for 40 to 50 minutes until chowder is bubbling and vegetables are tender.

Serve in bowls. Makes 8 servings.

Nutrition Info:
Calories: 355 Fat: 27.6 g Net Carbs: 4.8 g Protein: 20.8 g

Ham, Cauliflower and Broccoli Pot Pie

Have leftovers? With just two of us eating this, we had quite a bit left over and I decided that it would make a great filling for a pot pie, so I made two pot pies and still had enough left to make a pie in a tin for four more servings.


Preheat oven to 400 degrees (F.)

To make the pot pie, spray two single serving pie tins- you can buy aluminum foil individual ones at grocery stores, Wal-Mart and dollar stores, or use 1 cup ramekins – with cooking spray and put 3/4 of a cup of the chowder into each tin.

Mix the topping:
1/3 cup Carbquick baking mix or other low carb baking mix or almond flour
1/2 teaspoon baking powder
1 egg
2 tablespoons heavy cream
2 tablespoons water
1/2 teaspoon Italian seasonings
Pinch salt

Spoon half the topping on each of the filled pies, spreading it evenly. It will be fairly thin. Bake 25 to 35 minutes until the crust is golden brown.

Makes 2 servings.

Nutrition Info:
Calories: 488 Fat: 38.5 g Net Carbs: 6.7 g Protein: 26.3 g

Posted on 2/7/2014

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

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

Main Dish, Mexican/Spanish Recipes, Pork, Recipes

Tasty Pork Carnitas at Home

I love carnitas! They are tender, wonderfully spiced and so delicious. You don’t need to go out to a Mexican restaurant in order to get these to enjoy. You can make them easily at home.

Carnitas are simply little bites of meat that have been cooked in seasoned liquid until it dries or you fry or bake them until they have a nice crisp exterior. Serve with sour cream, salsa and guacamole and you have a delicious meal. Luckily, not all recipes have to be adapted for a low carb lifestyle and this is one that requires no special ingredients. This also adapts well to a slow cooker. The picture at the top shows them with the standard condiments and a serving of my Tex-Mex Spanish Cauli-rice.

2 pounds pork butt or 1.5 pounds of cubed pork
1 medium onion, sliced
1 large clove garlic minced
1/2 teaspoon salt
1/2 teaspoon herb seasoning
1/4 teaspoon cumin
1 cup chicken or beef broth
1 tablespoon olive oil
Salt or garlic salt, to taste

Cut pork butt into large cubes. In a three quart saucepan, combine pork, onion, garlic, seasonings and broth. Add enough water to cover. Bring to a boil, reduce heat and simmer for about two hours until the pork is tender and breaks apart easily. Check the water a couple of times to make sure it hasn’t all boiled out before the pork is tender.

If you are cooking in an oven, heat the oven to 300 degrees F. during the last 10 minutes of cooking. Remove the meat, draining any excess water off and place in an oiled roasting pan. Sprinkle with garlic salt or any other preferred seasoning.

Bake in the oven for about 20 minutes, turning the meat once. If your meat isn’t thick, it may take less time to brown and crisp, so check a couple of times. Remove from oven, cut large chunks into smaller, bite-sized pieces or pull apart with two forks for a shredded meat.

If you prefer to fry the meat, cut into bite-sized pieces (about 1″ cube) and heat the oil in a heavy skillet (I prefer cast iron for this.) Add preferred seasonings, then fry the meat until it is lightly crisped.

Serve carnitas with grated cheese, sour cream, salsa and guacamole. User a tortilla to make a burrito or to just pick up pieces for dipping in the condiments. I use La Tortilla Factory flour tortilla, which are 3 net carbs per tortilla, but you can use any brand you choose.

This recipe serves 6.

 

Nutrition for just the carnitas per serving:
Calories: 334 Net carbs: 1.3 g  Protein: 28.9 g

POSTED BY RENE AVERETT AT 10/3/2012 3:31 PM