Category Archives: Pork

Atkins Diet Tips, Italian Inspired Recipes, Main Dish, Pork, Poultry, Recipes

Induction Eating Plan Day 12

At this point, there’s quite a few things that can be eaten from the refrigerator even with the small batches I make. So, breakfast starts with a make over of two prior dishes, then a simple roll up lunch, but the finale is the dinner… pizza! Yes, you can make a pizza that works while in the induction phase. You just need to be careful about the pasta sauce you use.

Here’s the menu for the day:

Food NC
breakfast 1/4 Flax waffle 0.3
Cauli-rice Chorizo 3
Tea 0
B12 Gummie 1
lunch Ham & Mozzarella Rollup 1
Tea 0
dinner Sausage Chicken Pizza 2.9
Lettuce & cabbage salad 4.5
Mini Cheesecake 1.6
14.3

 

First, for breakfast, I took the other half of the flax waffle from yesterday and buttered it. Then I took about 3/4 of a serving of the cauli-rice chorizo from a couple of days ago and put that on top, then sprinkled a little shredded cheddar cheese over the top. Then I microwaved it for one minute. This could vary with the power of your microwave, but it will be about that. If your egg starts to explode, turn the microwave off.

Hot ham and cheese served on a fashionable paper plate. Who wants to do dishes?

For lunch, I did a hot ham slice with mozzarella cheese inside. Simply put a large slice of ham in a skillet with a tablespoon of butter and cook until it sizzles and browns a little, then turn it over. Spread the cheese over the ham and continue to cook over medium heat until the cheese begins to melt.  A lid over the pan will help to hold the heat in and speed up the melting. Fold the ham over the cheese like a taco and hold it down with a spatula until it bonds with the cheese.

On the serving plate, put a large leaf of lettuce with mayonnaise. Use a spatula to remove the ham from the pan and put on top of the lettuce. Fold or roll the lettuce over the ham. 1 net carb

And this brings us to the pizza. This is one of my favorite low carb pizza options – a chicken crust pizza. Believe it or not, it is delicious and it doesn’t actually taste like chicken. When the pizza sets up, the crust is sturdy enough to pick up and eat. You just need to let it cool about 10 minutes. Many thanks to Your Lighter Side for turning me on to this crust.

Chicken Crust Sausage Pizza

2 large Chicken Breast s
1/4 teaspoon Oregano
1/4 teaspoon Seasoning Salt
1/4 teaspoon Garlic Powder

3/4 cup Spaghetti or Pasta Sauce
1/2 large Sweet pepper, sliced into strips
3 Green Onion stalks, chopped
8 oz. Hot Italian pork sausage
1/2 Garlic clove
2 tablespoons Parmesan Cheese
3 1/2 cups Mozzarella Cheese

Preheat the oven to 375 degrees (F.). Put a sheet of foil in a baking pan and put the chicken breasts in it. Bake for about 40 minutes until the chicken is done. Test with a fork. If the liquids from it run clear, then it is done. Remove to a paper towel covered plate, pat excess liquid off and let cool for about 10 minutes.

Cut the chicken breasts into pieces and put in a food processor. Process until it is broken into little pieces, then measure 1 1/2 cups of chicken and put back into the food processor. Add 1 1/2 cups of shredded mozzarella cheese, cover and run until the mixture resembled fine breadcrumbs. Add the oregano, seasoning salt, and garlic powder and pulse a few more times to mix the spices in.

If you have a 11 to 12 inch spring form cheesecake pan, then put a sheet of parchment paper on the bottom and lock the ring over it. Trim off the excess paper on the outside. Spray with a cooking spray for easy release. Press the chicken mixture into the bottom of the pan and push it as firmly as you can to make a dense, firm, and even crust. Bake for 20 minutes until the crust is lightly browned around the edges.

While the crust cooks, add a pat of butter to a skillet and add the garlic and chopped onions. Cook for about a minute, then add the sweet peppers and cook until slightly tender. Remove to a plate. Add the sausage, breaking it into small pieces and cook until it is just browned, then remove to a paper towel covered plate to drain off any excess grease.

When the crust is cooked, spread the pasta sauce over the top, then add the vegetables and meat on top. Sprinkle Parmesan cheese over the top, then spread the mozzarella on it. Put in the oven and cook for 15 to 20 minutes until the cheese is melted and is browning a bit. Let cool for 10 minutes before removing from the pan, cutting, and serving. I leave mine on the pan base until it is mostly gone.

Makes 8 servings and reheats well. If you are very hungry, this is low enough in carbs that you can easily eat two pieces.

Nutrition Information per 1/8 piece serving:
Calories: 314.3 Fat: 19.4 g Net Carbs: 2.9 g Protein: 29.7 g

Note: If you would like a thicker pizza crust, use 2 cups of chicken and an equal amount of mozzarella cheese.

Atkins Diet Tips, Breakfast & Brunch, Desserts, Healthy Life, Main Dish, Pork, Poultry, Recipes

Induction Eating Plan – Day 7

Here I am at the end of the first week of the two week period. So far, so good. And this week ended with something a little special, a delightful whipped cream cheese, pumpkin, and cream dessert.  For the most part, there were a couple of repeats in the plan. If I make enough for two and I’m the only one eating, the food comes back into the menu pretty quickly.

You’ll notice I seldom have snacks in my eating. When I do, they tend to be carb free and things like a cup of bullion, a stick of 0 carb cheese, a piece of chicken or maybe a low carb serving of pork rinds. The joy of a this life style is that there a lots of things you can eat if you’re hungry that don’t cost you any carbohydrates,

So here’s what I have for the day:

6/11/2017 Food NC
breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Coffee 1
B12 Gummie 1
lunch Mozzarella Grilled Cheese 2
Flaxmeal muffin 0.6
Sugar free pickle 1
Mayonnaise 0
dinner Grilled Chicken Kabab 4
Asparagus 1.9
Salad with pico 1.2
Pumpkin Mousse 3.1
Cool Whip 0.5
16.9

 

Breakfast was a repeat of the previous day with the Flax Waffle with bacon. I love this waffle, so it will be a staple in the future, although I have several other tasty waffle options.

For those who would like to try something else, how about a Scot’s Egg? These can be made the night before and either warmed up or eaten at room temperature, which makes them a great choice to take to work or school or wherever.

Scottish Eggs

Or possibly Scot’s Eggs, but not Scotch Eggs since there isn’t a trace of alcohol in them.  This is a low carb adaptation of the famous Scottish recipe for these delightfully tasty sausage and eggs that can be breakfast, lunch or dinner.  We used to take them to SCA weekends and they were wonderful when cold or just warmed by the sun as a snack or quick lunch.

4 medium-sized eggs, hard boiled
1 large egg, beaten (see Note)
1/2 lb ground sausage meat
1 teaspoon ground sage
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped chives
1 teaspoon dried parsley. Crushed
1 tablespoon dried celeriac (optional)
1 tablespoon low carb flour or coconut flour
1/4 cup almond flour

Bring four eggs to room temperature, then place them in a pan of cold tap water. Bring to a boil and turn off the heat. Remove from the heat and let the eggs continue to cook in the water for another 9 or 10 minutes. Run cold water over the eggs or plunge them into a bowl of ice water. This helps separation from the shell. I’ve had best results when cooking them the day before (or hours before) and putting them in the refrigerator. When the eggs are cooled, peel them carefully.

Preheat oven to 400 degrees. Spray a baking pan with non-stick cooking spray.

Mix the sausage meat and seasonings together. Split meat into four equal balls, then flatten a ball of meat.

On a saucer, spread the coconut flour around. Beat the uncooked egg in a small bowl and use another shallow bowl to put the almond flour. Mix 1/2 teaspoon of dried sage and a pinch or two of salt and pepper into the almond flour.

Take one hard boiled egg, roll it in the coconut flour, then wrap the sausage around it, completely enclosing it. Seal the meat by pressing it with your fingers.

(See note) Dip the wrapped egg in the beaten egg, then roll in the almond flour. Place on the baking sheet, then repeat this with the other three eggs.

Bake for about 35 minutes. The sausage should be cooked completely through with no pink showing. If there is pink, then cook it a little longer.

Cut the eggs in half, if you wish, and serve with any sauce or dressing you would like or just eat as they are. Makes 4 servings.

Nutrition Info: per egg (with breading)
Calories: 328 Fat: 25.5 g Net Carbs: 2.5 g Protein: 19.2 g

Note: For induction, omit the flour coating, egg wash, and almond flour coating. It will reduce you net carbs by at least 1 carb.

My lunch was also a duplicate from earlier in the week, the flax meal muffin with mozzarella cheese, only I added two thin slices of ham in the middle. Delicious. Again, a filling and delightful lunch.

Dinner was Chicken Kabob. You can either prepare this on a grill or in the broiler. I went the broiler route.

Chicken Kabob

2 plump half-breasts of Chicken
1/2 Bell Pepper, red, green, or yellow
1/4 medium Red Onion
1 teaspoon BBQ Seasoning or other condiments of choice

You will need two large skewers

Cut the chicken into large cubes. Cut the bell peppers into quarters, then again across the middle to make 8 square or rectangular pieces. Cut the onion across the middle and separate the layers.

Thread the chicken, peppers, and onion onto the skewer in alternating pieces. Sprinkle seasonings on all sides.

Heat the broiler to 485 degrees (F.) or bring the grill to ready to cook temperature. If you’re using briquettes, this will take from 10 to 30 minutes depending on the type used.

In the broiler, cook the skewers about 5 minutes on each side, then check the temperature. They should be 165 degrees F. in the middle. If not quite there, cook another 5 minutes.

The grill will take about 35 minutes to cook. Turn over to cook each side.

Makes 2 servings.

Nutrition information per serving:
Calories:163 Fat:3.2 g Net Carbs:4.0 g Protein: 27.4 g

Asparagus with Mayonnaise

This is a recipe I’ve had for ages and love. Very simple and so good!

10 plump Asparagus spear, trimmed
1 tablespoon Butter
2 tablespoons Mayonnaise
1 tablespoon Grated Parmesan Cheese

Melt the butter in a skillet and saute the asparagus until just tender, about 5 minutes.

In the hot broiler, put the spears side by side into two groups on a piece of aluminum foil, then spoon 1 tablespoon of mayonnaise on each bunch and spread around the middle. Sprinke 1/2 of the cheese on each bunch. Broil until the mayonnaise is lightly browned, about 3 to 5 minutes. Watch closely.

Use a pancake turner (spatula) to pick up the bunch and put on the serving plate.

Makes two servings.

Nutrition information per serving:
Calories:17 Fat: 3.7 g Net Carbs: 2.0 g  Protein:3.0 g

And for dessert:

Pumpkin Cream Cheese Mousse

This is so easy you’ll want to make it often. And it’s completely legal on Induction. Use a mixer or blender to get this as smooth and creamy as possible. Don’t over-whip though.

4 oz. Cream Cheese
4 oz. Pumpkin Puree
4 oz. Heavy Whipping Cream
Pinch Salt
1/2 teaspoon Pumpkin Pie Spice
Dash ground clove (optional)
2 tablespoons Sugar Substitute
1/3 teaspoon Vanilla Extract

Blend cream cheese and pumpkin until they are smooth. Add rest of the ingredients and beat until whipped and fluffy.

Spoon into serving glasses and refrigerate at least 2 hours.

Makes four 1/2 cup servings

Nutrition Information per serving:
Calories: 212 Fat: 21 g Net Carbs: 3.1 g Protein: 3.2 g

That’s it for this day. Second week starts tomorrow.

Atkins Diet Tips, Breads, Breakfast & Brunch, Healthy Life, Main Dish, Pork, Recipes, Sandwiches, Vegetables & Salads

Induction Eating Plan – Day 4

Back again, with more options for staying on a low carb diet during Induction or Phase 1. This is the toughest part of doing the diet because your body is adjusting to the additional fat and the sudden reduction in starches. Since I was never totally off the eating plan, just over-extended my carbs some, I haven’t experienced what is often called Atkins flu, which is the dizziness and general malaise that comes with it.

So for Day 4, here’s the meal plan:

Breakfast:

Food NC
Cloud Muffin 1.9
Cinnamon 0.2
Butter 0
Tea 0
B12 Gummie 1

 

Cloud Muffin

This is a newer recipe from Atkins that I hadn’t seen before. It’s very simple to make and tastes pretty good. It’s got cream cheese in it, so it’s hard to go wrong.

1 oz Cream Cheese
1 large Egg
2 tablespoons Vanilla Whey Protein
1/4 teaspoon Baking Powder

I omitted the baking powder as I don’t see what good it actually does. It doesn’t have anything to act on in the ingredients.

Put the cream cheese into a microwavabe bowl or mug. Heat for about 10 seonds to warm the cream cheese, but not melt it. Add the egg and whisk it until it is blended with the cream cheese. Add the whey protein powder and baking powder, then whisk to mix into the cream cheese until it is smooth.

You can make this either sweet or savory by mixing in whatever you’d like with it. I add 1 tablespoon sugar substitute for a sweet muffin and 1/2 teaspoon of cinnamon.

Cook in the microwave for 1 minute. Remove and let it sit for a couple of minutes, then remove from the bowl or mug. If it doesn’t release easily, run a knife around the edges to push it loose.

Cut in half and butter or you can pop it into the toaster and get it more crispy.

Makes 1 muffin.

Nutrition information:
Calories:225 Fat:14.6 g Net Carbs:2.4 g Protein:20.9 g

Atkins advises you use a Vanilla Whey Powder that is 1 net carb or less per scoop. I have one that comes in at 1 net carb, but there aren’t many that low.

Lunch:

Food NC
BTLA 1.1
Tea 0
Bread 2.4

 

Bacon, Tomato, Lettuce and Avocado Sandwich

Or BLTA, if you prefer. A great stand-by sandwich. I used the same muffin bread I made my mozzarella cheese sandwich with, so refer to yesterday’s post for that recipe.

Filling only:
2 slices thick bacon, cooked
2 pieces of Lettuce Leaves
1 tomato slice, about 1/4 inch thick
1/4 Avocado
1 tablespoon Mayonnaise

Scoop the avocado out of the skin and mash with a fork. Cut the bread in half across the middle and toast it. Spread mayonnaise on the inside of the bun. Spread the avocado on the bottom piece, then put a piece of lettuce on top. Next add the tomato slice, then the bacon on top of that. Put another piece of lettuce on top before capping it with the top piece of bread. Simple.

Put on whatever low carb bread you prefer.

Nutrition Information:
Calories: 238 Fat: 22.7 g Net Carbs: 1.6 g Protein: 4.3 g

Be sure to add the carb count for the bread. Here’s a tip, you could put it on the Cloud Bread recipe above by making it a savory bread. Add a pinch of salt, a tablespoon of Parmesan Cheese and any savory seasoning you prefer.

Dinner:

Food NC
Sausage with Turnips,Peppers & Onions 5.9
Salad with Pico de Gallo 1.2
Chipotle Ranch Dressing 0

Sausage with Turnips, Peppers, & Onions

1 medium Turnip, diced
4 mini Sweet Peppers, sliced
1 small Onion, diced
20 Lil’ Smokies Sausages, cut into thirds
1 teaspoon Garlic, minced
1 tablespoon Butter
1/2 teaspoon Spicy Seasoning
1/2 cup shredded Cheddar Cheese (optional)

Put the diced turnips in a small pot of water and bring to a boil. Reduce heat to a high simmer and cook for 15 to 20 minutes until the turnips are fork tender. Drain water and let dry a little.

In a non-stick skillet, melt butter over medium high heat, then add onions, garlic, and peppers. Cook until the onion is just tender. Add the turnips and seasoning. Cook until the turnips are slightly browning, then add the sausages and stir in. Cook another five or ten minutes until the sausages are heated well. Add cheddar cheese, if you are using it, and stir until it is melted.

Makes 4 servings.

Nutrition information per serving (with cheese):
Calories: 244.5 Fat: 20.8 g Net Carbs: 5.9 g Protein: 6.9 g

Note: I used Lil’Smokies because I had some in the freezer. You can use any sausage you want in this. Just check the carb count. 20 smokies equal 4 servings at 2 net carbs a serving, so that is your target carb count for the sausage. You can probably go lower.

That’s it for the day. Be back tomorrow with Day 5 of the plan. Hope this is giving you some ideas of how versatile the low carb plan can be. Let me know if you have any specific questions or want to know if you can eat a certain food on induction.

Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Main Dish, Mexican/Spanish Recipes, Pork, Recipes

Induction Eating Plan – Day 2

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Today is the second day of the 20 net carbs or less diet plan. It’s not bad, really, but then I’ve done it before and my usual intake is about 23 net carbs. I’ve been exceeding them a little, which is why I’ve gained weight.  Boy, I have a slooooow metabolism.  Anyway, I’m on day 2 and here’s the menu for June 7, 2017. (I’m one day behind on reporting if you recall.)

If you’re doing this, remember to get enough salt, drink a cup of bullion to help with that, and drink lots of water. Your body goes into withdrawal a bit and you can feel lightheaded and sluggish while you’re adapting to the change in your diet.

Food NC
chorizo scramble 2
Coffee with creamer 1
1/2 tortilla 1.5
Vitamin B12 Gummie 1


Chorizo and Eggs Scrambled

These are super-easy to make and you can use either Mexican-style or Basque-style chorizo. The former has a more liquid chile and melts more than the Basque type. But both work very well. I have a recipe on the site already for this, but the super low version I made follows:

4 oz. Chorizo, Mexican or Basque style
2-3 large Eggs
1 teaspoon dehydrated Minced Onions
2 tablespoons Cheddar Cheese, shredded
6 leaves Baby Spinach, torn into pieces

Break the eggs into a bowl and whisk until mixed, add a little water and the dehydrated onions. Stir, then set aside.

In a skillet, cook the chorizo over medium high heat. Use a spatula to cut and separate the meat until it looks like ground beef. Cook until lightly browned. Stir the egg mixture again, then pour into the skillet, reducing the heat a little so the eggs don’t cook too quickly. Stir the eggs and chorizo together and cook until they begin to firm up. Sprinkle the cheese and the spinach over the top, then stir into the mixture. When the eggs are done to your liking, remove from the heat and serve.

Makes 2 servings

Nutrition information per serving (with 2 eggs):
Calories: 351.4 Fat: 28.2 g Net Carbs: 2.0 g Protein: 21.4 g

The third egg adds about 30 calories and 0.2 net carbs

Lunch:

Food NC
Tuna Salad 2.3
Green Salad 1.6

 

Simple Tuna & Egg Salad

I like my tuna salad with a little bit of sweet, which I get from adding sweet pickles. There are several brands of sugar-free sweet pickles at the markets. I use Del Monte’s. I had left over salad from the first day, so that was the nest for the tuna salad.

5 oz. Tuna, canned or in packet
1 hard boiled egg
2 tablespoons Sugar-free Pickle Relish or chopped Sugar-free pickles
1/4 cup Mayonnaise
1 tablespoon Sugar-free Pickle juice
Pepper to taste
Salt to taste

Put the tuna into a bowl and break it up with a fork or a spatula. Cut the peeled hard-boiled egg into sections and chop it up with the fork, then add to the tuna. Add mayonnaise and mix into the tuna and egg, then add the chopped pickles or relish and the juice. Mix well.

Makes two servings. Great served over a green salad.

Nutrition Information per serving:
Calories: 283 Fat: 23.4 g Net Carbs: 2.3 g Protein: 17.1 g

Dinner and Dessert:

Food NC
Chile Verde with 3.5
1/2 cup Riced Cauliflower
1/4 avocado sliced 0.8
1 T Avocado Salsa 1
1 T Cheddar Cheese 0
Microwave Cheesecake 1.25
1 tsp Raspberry Sauce 0.25


Chile Verde Casserole

Really easy to make . I use Herdez Green Chile Salsa, which comes out to 8 net carbs per 1/2 cup. I find per-made PIco de Gallo at my grocery store. If you can’t find it, then it is chopped tomatoes, onions, garlic, peppers, and cilantro. Find a recipe here at All Recipes.

1 lb Pork Loin or Pork Chop, cubed
1/2 cup Green Chile Salsa
1/2 cup pre-made Pico de Gallo
Salt and Pepper to taste
1 tablespoon Olive Oil
2 cups riced Cauliflower

Pre-cook the riced cauliflower in a pan or the microwave for about 6 minutes to soften.

In a hot skillet, add the olive oil then add the pork and cook until browned. Stir in the green chile salsa and 1/4 cup water, then turn the heat to a high simmer. Let cook about 10 minutes until the pork is tender. Add the Pico de Gallo and seasonings. Let cook another 10 minutes, then stir in the riced cauliflower. Cook, stirring occasionally, for about 10 more minutes until the dish is thickened and the cauli-rice is hot. Serve.

Makes 4 servings.

Nutrition information per serving:
Calories: 295 Fat: 15.5 g Net Carbs: 3.5 g Protein: 33.1 g

For the Microwave Cheesecake, please visit this great website where I found it a few years ago.  Total carbs for the day is 16.5 g.

That’s it for this day. Be back tomorrow with more.

Beef, Italian Inspired Recipes, Main Dish, Pork, Recipes

A Twist on an old favorite comfort food

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This has been one of those months when too many things kept me from the kitchen to do anything more than reheat something or, for a few days when I had a stomach bug, just have soup. So not much posted for the month, but I did make this fabulous meatloaf yesterday and wanted to share the recipe with you.

You’ll also notice in the photo that I have a serving of cauli-rice and sweet potato on the side. I put a little of the pan juices from the meatloaf over the top for flavoring and moisture. The cauli-rice is a new product from Green Giant Foods, one of several cauliflower dishes they’ve put on the market. Look for a post in a few days with my product review on them. I can say that this was very tasty although I think a little extra seasoning kicks the flavor up a notch.

Most people don’t integrate the pasta sauce into the meatloaf, but put it over the top. I mixed mine in and it makes a delicious and moist meatloaf. Keeping it to low carb, I didn’t put any bread crumbs in it. This means it is more delicate than your regular meatloaf, but it will hold together.

Italian Style Meatloaf

1 pound lean Ground Beef (15% fat)
1 pound Ground Sausage
1 cup Pasta Sauce – (I used Pumpkin Pasta Sauce)
1 cup Onions, chopped
3 mini Sweet Peppers, chopped
2 Green Onions, finely sliced
1/4 cup Grated Parmesan Cheese
1 large Egg
1 teaspoon Italian Seasoning
1 teaspoon Salt
1/2 teaspoon Pepper
1/2 teaspoon Cayenne Pepper (optional)

Preheat oven to 325 degrees (F.)

In a large bowl, mix the ground beef and the sausage together. Add the onions, peppers, seasonings, and Parmesan cheese and mix together. Add the pasta sauce and stir in completely.

Place meat mixture in an oven safe pan, skillet, or large glass pan. Shape the meat into a loaf about 4 inches in depth and 6 inches wide. It should not touch the sides of the pan so that it will cook and brown around all exposed sides.

Meatloaf just out of the oven. I love my copper-clad square pan for making this and stews. It easily goes from stove to oven.

Bake for 50 to 60 minutes until the meat loaf is browned and the internal temperature is about 155 degrees. Remove from the oven and let sit 10 minutes before cutting. The meatloaf will cook a little more while sitting and will set up.

Use a sturdy pancake turner to cut and serve the slices. Makes about 8 servings.

Nutrition Information per serving:
Calories: 341 Fat: 22.8 g Net Carbs: 3.8 g Protein: 28.7 g

Note: This meatloaf can be stored in a container and frozen for up to three months, so if you have leftovers, that’s an option. It also makes a delicious sandwich filling.