Category Archives: Recipes

Main Dish, Poultry, Recipes

Garlic Honey Chicken made easy!

Photo: Garlic Honey Chicken

Looking for a simple but delicious dinner? This one fits the bill. It comes together quickly and doesn’t take long to bake in the oven. Even though you need to use an imitation sugar-free honey, it does bring the flavor and keeps the carbs down. Most of the sugar-free honey brands come to 1 net carb per tablespoon, so that’s what I used for the nutrition calculations.

I served mine with a side of steamed Brussels sprouts and butternut rotini. A nice salad would go well with it, as would broccoli or green beans.

Garlic Honey Chicken

2 tablespoons butter
1 tablespoon garlic powder
1-1/4 teaspoons dried rosemary or 1 sprig of fresh rosemary
1 pinch salt and ground black pepper to taste
1/3 cup honey
4 4-5 oz. skinless chicken breasts or thighs

Preheat oven to 375 degrees F.

In a saucepan, melt the butter over medium heat. Mix in garlic powder, rosemary, salt, and pepper.

Cook for 1 minute. Stir in honey and bring sauce to a boil. Turn the heat to a low simmer. Dip each chicken breast into the sauce, coating it completely, then place in a baking pan or an oven-safe skillet. Spoon the remaining honey over the tops.

Bake about 30 to 40 minutes, depending on thickness. An instant-read thermometer inserted in the thickest part should show 165 degrees F. Remove from oven; Use tongs or a fork to turn each piece over to coat it in the sauce on the bottom. If you want to get more color on the chicken, put it under the broiler for 3 to 4 minutes.

Makes 2-4 servings.

Image: Nutrition Information

Beef, Main Dish, Mexican/Spanish Recipes

Enjoy the spicy taste of tacos

Photo: Zucchini Taco Boat

As May draws to a close and warmer weather is coming to many places, here’s another Mexican-style dish that is quick and easy to prepare. This brings the spicy flavor of a taco to a low carb option of a zucchini base rather than using tortillas. Add fresh fruit or a green salad for a delightful, guilt-free meal.

I found the original recipe by Lauren Miyashiro on Delish.com and adapted it a little more to make it easier and lower carb’d.

Zucchini Taco Boat

2 Zucchini, 6 to 8″ long
2 tablespoons Olive Oil, divided
Salt and Pepper to taste
1/3 cup Onion, chopped
1 clove Garlic, minced
2/3 pound Ground Beef
1 teaspoon Taco Seasoning
1/2 cup Pico de Gallo
1 cup Cheddar Jack Cheese, shredded
Freshly chopped Cilantro for garnish
1 Haas Avocado, sliced

Preheat oven to 350° (F).

Cut each zucchini in half lengthwise. Use a sharp paring knife to cut around the edge, leaving about 1/4 of an inch. Score across the inside piece to almost the bottom, then remove the insides. Chop into small cubes and set aside for later.

Place hollowed out zucchini halves, cut side up, into the bottom of a baking dish large enough to accommodate all four. Drizzle or brush 1 tablespoon oil over the top. Sprinkle with salt and pepper. Bake for about 10 minutes to soften the zucchini. Remove from oven and set aside.

Heat remaining oil in a  skillet over medium-high heat and add onion and reserved zucchini. Stir and cook until soft, about 5 minutes. Add garlic and cook about 1 minute. Add ground beef, breaking up the meat with a spatula or wooden spoon. Cook until beef is no longer pink, about 6 minutes. Drain off excess liquid.

Stir in taco seasoning and salt and pepper. Add Pico de Gallo and mix well. If you don’t have any, use equal amounts of chopped onions and tomatoes, one chopped green chile, and 1 tablespoon of chopped cilantro. Spoon the mixture into the zucchini bottoms and sprinkle cheese over the top of each.

Photo: Zucchini Boats in the pan from the oven.

Bake 15 to 20 minutes until the zucchini is tender and cheese is melted. Garnish with chopped cilantro and sliced avocado on the side. Serve with sour cream and/or salsa.

Makes 4 servings.

Nutrition Information for Zucchini Taco Boats

Breads, Recipes

Easy, delicious sandwich buns

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Photo: Sandwich buns on a plate

Anyone who knows me can tell you I love bread. It’s probably the biggest challenge to my low carb lifestyle. Nothing beats the taste of homemade bread just out of the oven and smothered in butter. So, I am always on the hunt for good-tasting bread recipes made with low carb ingredients. I’ve used Carbquik and Bakesquick for quite a few years now. Both are good low carb flour, but I usually favor Bakesquik or its parent Dixie Carb Counter All Purpose Low Carb Flour for making cakes and anything that uses a fine flour. The texture is better than Bakesquik. When it comes to biscuits both deliver, but with subtle differences. I’ve used both to make sandwich rolls with mixed results.

Recently, I ran across Tova Foods recipe for sandwich rolls from their resident chef, Gregory Pryor. This one calls for yeast in it, which is a big plus. I made a few little changes to it to give it a bit more flavor and texture. I baked them in my muffin top pan, which makes regular hamburger-sized buns and they came out perfect. They slice easily and are neither too skinny or too thick for a sandwich. I may adjust this a little more over time. Still, it is a great-tasting bread that can be adapted to more personalized flavors, such as adding onion flakes, poppy seeds, sesame seeds, or herbs. Add more sugar substitute if you want a sweeter roll. Add in shredded cheddar cheese for a cheese roll.

Sandwich Rolls

1/2 cup warm Water
1 tablespoon Sugar Substitute or sugar-free Honey
2-1/2 teaspoons Active Dry Yeast
1/3 cup heavy cream with Warm water added to make 3/4 cup
1/2 teaspoon Salt
1/4 teaspoon Baking Soda
1 tablespoon Water
2 cups CarbQuick or other low carb Flour
1/4 cup Wheat Gluten Flour
1/4 cup Flax Meal, ground
2 teaspoons Sesame Seeds, optional

If you’re using a muffin top pan, prepare each well with a parchment paper base and spray with cooking spray. If you don’t have a muffin top pan, you can use 4-3/4 to 5-inch rings, oven-proof bowls, or pot pie foil tins. Spray those with cooking spray also and dust with low carb flour.

In a large bowl, add warm water, sugar or honey, and yeast. Stir and let sit until it is bubbly, 5 to 10 minutes.

In a small bowl, mix salt, flour, gluten flour, and flax meal together. Add 1 cup of the flour mixture and baking soda to the yeast mixture and use a mixer with a dough hook to make a smooth batter. Add the rest of the flour mixture and mix on low until a sticky dough forms. If you’re adding herbs or cheese to the mix, do it in this step. You may need to scrape down the sides and pause to get the dough off the hook a few times while mixing. Once the dough is smooth, divide it into 6 equal pieces.

Shape each piece into a ball and place in each bowl or well in the pan. Press down on the top to flatten it a little. If you are adding sesame seeds or poppy seeds, do it now, pressing them into the top of the dough. Spray plastic wrap with cooking spray and place over the rolls. Place in a warm spot and let rise until the dough has doubled or rises over the bowl’s rim. Remove the plastic wrap and throw away.

Photo: Sandwich buns rising in muffin top pan

Bake on the center rack for about 20 minutes or until the buns are golden brown. Let cool on a wire rack. Slice horizontally when you’re ready to use. They toast well or can be warmed up in the oven for a few minutes or in the microwave for about 15 seconds.

Makes 6 delicious, nicely textured, and sturdy sandwich buns.

Image: Nutrition Information for Sandwich buns

 

Desserts, Recipes

Light and Fluffy Gelatin Dessert

 

This is a recipe I recall fondly from my childhood. We used to have it often. Gelatin-based recipes are inexpensive, refreshing, and fruit-flavored. But they don’t have to be served without enhancements. By combining the gelatin with whipped topping, you have a lighter, tastier treat. Add in cream cheese and you elevate it to a whole new level. Lime gelatin with Thompson seedless green grapes is one of my favorite combinations, but you can vary it with a bunch of different gelatin options and fruits. See the notes below for other great combinations.

With sugar-free gelatin and reasonably low-sugar fruit, you can make a delicious dessert that won’t hurt your diet.

Photo: Lime Fluff

Lime Gelatin Fluff with Grapes

1 package (8 servings) Sugar-Free Lime Gelatin
1 cup Boiling Water
1 cup Cold Water
8 oz. Cream Cheese, softened
1 cup Whipped topping
2 cups Seedless Green Grapes

In a medium-sized bowl, add the lime gelatin mix and 1 cup of boiling water. Stir until the gelatin is completely dissolved. Add 1 cup of cold water and stir to mix. Cover the bowl with plastic wrap and place in the refrigerator to chill for about 90 minutes. It should be very thick or partially set before you continue.

Cut grapes in half if you wish or leave whole.

In a large, deep bowl, add the cream cheese, breaking it into 8 pieces, then use a hand mixer to beat it until it is creamy and smooth. Add the gelatin and continue to beat to mix the cream cheese into the gelatin. It will be in little pieces through it. Add the whipped topping and beat to mix it in. Cover the bowl with plastic wrap and chill it in the refrigerator for at least two hours.

Makes 8 servings.

Notes: Want to cut the carbs a little? Use only one cup of grapes.

This recipe can be combined with any sugar-free gelatin flavor and most fruits to make other combinations. Fruits that don’t work include figs, fresh pineapple, and grapefruit. A list of the fruits that prevent the gelatin from setting up is listed on the box.

Try strawberry or strawberry banana gelatin with fresh strawberries. Cut the strawberries in halves or quarters to distribute them better.

Try a can of drained mandarin oranges with orange gelatin to make a cream-tasting dessert reminiscent of Dreamsicles.

Try 1 cup of pineapples tidbits, liquid drained, with lime or lemon gelatin.

Try 2 cups of raspberries with raspberry or strawberry gelatin.

Try sugar-free cranberries with Cranberry or raspberry gelatin. Cook 2 cups of fresh cranberries with sugar substitute until they set up. Let them cool in the refrigerator, then mix into the gelatin, cream cheese, and whipping cream mixture.

Nutrition Info; Lime Gelatin Fluff

Nutrition Information: Other Gelatin Fluffs

Main Dish, Mexican/Spanish Recipes, Recipes, Seafood, Vegetables & Salads

Try fish for your Cinco de Mayo celebration!

Photo: Mexican-style Tilapia

For a long time, I haven’t included fish in my Mexican or Tex-Mex eating. Truth is, I am not a big fish fan, although shellfish is a whole different story. But I do like white fish, such as tilapia, cod, and halibut along with salmon. I never considered using them in Mexican food, but I decided it was time to try it out. I started with this delicious dish.

Mostly, I’m relying on seasoning to bring the flavor to the fish. I used Mrs. Dash Southwest Chipotle seasoning, but you can use your own favorite. This dish easy to make. Add about 1/4 cup of black beans or frijole beans as a side dish along with the riced turnips with chile I posted a few days ago or with the amazingly good riced golden beets I’m adding the recipe for below. I usually use them as a couscous substitute, but they work well with this fish.

Mexican-style White Fish

2 tilapia fish fillets (4 oz. each) or other white fish
1 cloves garlic minced
1/2 lime juiced
1 tablespoon Mrs. Dash Southwest Chipotle seasoning
1/8 teaspoon salt
1/2 tablespoon olive oil

In a shallow pan or bowl, add garlic, seasoning, salt, and lime juice and mix. Rub the mixture over the fish fillets, making sure to cover them on both sides.

Heat a nonstick skillet over medium-high heat and add the oil. When the oil is hot, place the fillets in the pan and cook for 2 to 3 minutes, then turn and cook the reverse side the same amount of time. Turn off heat, flip the fish back over, and let it sit another minute.

Serve with a salad, beans, riced beets, or cauliflower rice along with guacamole, sour cream, sliced onions, and tomato as preferred.

Makes two servings.

Photo: Riced golden beets

Riced Golden Beets

1 medium golden beet, peeled
1/4 cup Hot Water
1/2 teaspoon Better Than Bullion Chicken
1 tablespoon Butter
1/2 cup Diced Onions (optional)
Salt to taste

Cut beet into cubes and use a food processor to chop until the pieces are rice-sized.

Heat a small skillet over medium heat and add butter. Add onions and sauté for two minutes.

Add one cup of the riced beets and stir into the butter and onions for a couple of minutes. Heat water to boiling, then add chicken bullion. When melted add to the skillet, add salt, and stir in. Reduce heat to a simmer and cook for 20 minutes. Check a couple of times to make sure the rice doesn’t dry out. Add water as needed. Check to be sure beets are tender.

Makes two 1/2 cup servings.

Image: Nutrition Info Mexican whitefishImage: Nutrition Info - Riced Golden Beets