Category Archives: Soups and Stews

Main Dish, Poultry, Recipes, Soups and Stews

Southwestern Turkey Soup

With these chilly, wet winter nights, I just love a good warming bowl of soup. Doesn’t everybody?

If you’re like me, you probably still have leftover turkey from the holidays and you’ve probably frozen it for later use. Am I right?  Well, before you tossed the carcass, I hope you boiled the bird frame to make turkey broth because it will come in handy in this recipe.  But if you didn’t, you can use chicken broth, even the already prepared kind, to replace it.

I found this simple-to-make recipe on line and adapted it just a little to suit me. It calls for 1/2 teaspoon cayenne pepper, but I also used a zesty chile spice BBQ rub powder in it to add a little more spice.  You could add finely chopped cauliflower (1 cup before chopping = 0.5 net carbs) to give a little more bulk to the soup without adding too many carbs.

Southwest Style Turkey Soup

1 1/2 cups shredded cooked Turkey or Chicken
4 cups Turkey or Chicken Broth
1 (28 ounce) can Whole Peeled Tomatoes
1 (7 ounce) can chopped Green Chile Peppers
12 oz. Pico de Gallo
1 tablespoon Lime Juice
1/2 teaspoon Cayenne Pepper
1/2 teaspoon ground Cumin
Salt and Pepper to taste
1 Avocado – peeled, pitted and diced
1/4 cup chopped Green Onions
1 cup shredded Monterrey Jack Cheese

In a large pot, add the turkey or chicken, broth, canned tomatoes, green chiles, Pico de Gallo, lime juice, cayenne pepper, cumin, pepper, and salt. Bring to a boil,then lower the heat to simmer and cook for about 30 to 40 minutes until it thickens. Stir often and use the stirring spoon to break down the whole tomatoes into smaller bits.

Peel and chop the avocado into pieces.

Use a measuring cup to scoop 1 cup into bowls, then add a tablespoon of avocado, 1 tablespoon green onions, and 1/3 cup cheese to garnish. Makes 6 servings.

Nutrition Information per serving:
Calories: 219.6 Fat: 11.1 g Net Carbs: 7.2 g Protein: 20.3 g

If you like, you could also garnish with a tablespoon of Sour Cream.

Crock Pot Recipes, Main Dish, Poultry, Recipes, Seafood, Soups and Stews

Slow Cooker East Texas Jambalaya

Hey, y’all!  This here recipe is a variation of one PK’s mother, Toni Kelly, used to make and we’ve adapted it a little to make it low carb and add more meat to it. The changes are in the choices of vegetables and tomatoes that go into it.  Always, a southern recipe includes the “holy trinity” of Cajun-cooking, which is celery, bell peppers, and onions.  This is a delicious and slightly spicy dish that warms you up on a cold day and just bursts with flavor as you eat it.

And it is pretty easy to make.  If you want to put it on before you leave for work, then do the prep work, including lightly cooking the chicken and bell pepper, onions, and celery the night before and refrigerating until morning when you put it all in the slow cooker.  Then just add the rest of the ingredients, except the shrimp and mushrooms, put it on low to cook all day.  When you come home, check the seasoning mix, adjust, then add the shrimp and mushrooms and cook for another 30 minutes to cook the shrimp.

You want to look for the lowest net carbs for the tomatoes that you can find. Check the nutrition information on the back of the can, which is per serving, and find the carbohydrate count, then subtract the fiber. This is the net carb count of one serving. I used canned tomatoes that were 8 net carbs per cup for the calculation. You can add more chicken without increasing the carb count, but the calorie count will go up accordingly. If you are making chicken only, then use two whole breasts (4 of the half breasts).

1 whole Chicken Breast, skin removed
1 link Andouille Sausage
1 oz. can whole or diced, peeled Tomatoes
1 cup Butternut Squash, cubes (optional)
1 cup Green Bell Peppers cut into strips
1 cup Zucchini, (Green and Yellow), sliced
3 stalks Celery, trimmed and chopped
1 cup Chicken Broth
1/3 cup Mushrooms, sliced
6 oz. Shrimp, peeled and cleaned
1/2 cup Ham, diced
1 teaspoon Olive Oil
Salt and Pepper to taste
1/2 tablespoon Garlic
1/2 tablespoon Creole Seasoning
1/2 cup Onions, Chopped
2 tablespoons Pumpkin Puree

Cut chicken into cubes or small bite-sized pieces. Cut the sausage into small pieces and dice the ham. In a large skillet, add 1 teaspoon olive oil and over medium heat, sauté the garlic, celery, and onion until the onion sweats and softens a little, then add to the slow cooker. Add green peppers to the skillet, then the chicken. Add a little more olive oil if needed. Cook for a couple of minutes to just get the chicken to start to firm up. This is mostly to add flavor to it before adding to the cooker. Put the chicken and peppers in the cooker.

Add the tomatoes, zucchini, butternut squash, chicken broth, Creole seasoning, salt and pepper. Turn the cooker on High and cook for 1 hour, then reduce it to low setting. Let cook for two hours. Check the seasonings in the sauce and adjust if needed, then add the ham and the pumpkin puree. The pumpkin will work to thicken the sauce and adds a little flavor. Cook another 30 minutes, then add the shrimp and the mushrooms. Cook another 30 minutes or until the shrimp are cooked through, but not overcooked.

Serve with cauli-rice or stir-fried angel hair cabbage to keep the carbohydrates low. The butternut squash adds an interesting flavor to the Jambalaya, but can be omitted, which will also reduce the number of carbs per serving. Makes 8 servings, about 3/4 cup each.

Nutrition info with Butternut Squash per serving:
(doesn’t include the cauli-rice or cabbage)
Calories: 150 Fat: 5.1 g Net Carbs: 7.6 g Protein: 16.3 g

Nutrition info without Butternut Squash per serving:
(doesn’t include the cauli-rice or cabbage)
Calories: 140 Fat: 5.0 g Net Carbs: 5.6 g Protein: 16.1 g

Notes: Jambalaya is a flexible stew, but almost always includes chicken and the “holy trinity” of southern cooking, but the vegetable and meat choices vary with personal taste. You can add other vegetables such as okra, green beans, cauliflower, carrots or broccoli. The carbs will vary a little based on what you add, but it will be close.

Typical net carb (nc) values of the possible add-ins per half cup diced or chopped:
Okra – 1.6 g nc; Green Beans (fresh) – 2.0 g nc; Cauliflower – 1.3 g nc; Carrots – 4.3 g nc; Broccoli – 1.0 nc; Butternut Squash – 7.8 g nc; Turnip Greens – 1.1 g nc; Turnips – 3.0 g nc; Kohlrabi – 1.5 g nc; White Potato – 10 g nc

 

Beef, Recipes, Soups and Stews

Cottage Pie is Comfort Food

When winter is howling at the windows and the temperatures are dropping into the red zone of the thermometer, it’s time to look for warming, hearty food dishes that make you feel secure. One of those is the Shepherd’s Pie or Cottage Pie. The basic difference between the two is the meat used for the filling. Strictly speaking, if it’s lamb, you have a Shepherd’s Pie. Any other filling is a Cottage Pie.

This Cottage Pie is made with minced up beef or ground beef. I found a package of chopped carne asada, which is basically steak meat cut in tiny pieces, at my grocery store or you can it into small bites yourself. Instead of using potatoes, I used a combination of cauliflower, turnips, and kohlrabi to make the mashed vegetables to top off the stew-like filling. You can use all cauliflower or any combination of the vegetables that you prefer.

This dish tastes wonderful and it fills you up with a warming winter dish that won’t add unwanted pounds.

Cottage Pie

1 lb ground or minced Beef
2 slices of thick-sliced Bacon
1/2 cup Onions, chopped
1 teaspoon minced Garlic
1 cup Mushrooms, sliced
1 large Carrot, diced
1 cup Green Beans, diced, cooked
1 tablespoon Low Carb Flour
1/2 cup diced Turnips
1 cup Cauliflower, chopped
1/2 cup Kohlrabi, chopped
1 tablespoon Heavy Cream
1 cup Beef Broth
2 tablespoons Butter
Seasoning Salt & Pepper to taste
1/2 teaspoon Garlic Powder, optional
1 cup Cheddar Cheese, optional

Preheat oven to 350 degrees(F.)

Cook turnips, cauliflower and kohlrabi in a pan of water until tender. Drain well, then mash with a masher or in a food processor. Add cream, garlic powder, salt, and pepper.

Cook bacon in a heavy skillet, drain on a paper towel. Pour off most of the bacon fat, leaving about 1 tablespoon, then add the garlic and onion and lightly brown. Add the beef and stir fry until lightly browned. Stir in the mushrooms and cook a few minutes. Mix the low carb flour into the beef broth and add to the skillet and bring to a boil. Break the bacon into pieces and add to the pan along with the cooked carrots and green beans and cook until the mixture thickens.

Pour into an 8×8 baking pan. Smooth the turnip and cauliflower mixture over the top to form a top crust. Sprinkle optional cheddar cheese over the top.

Bake for 35 to 40 minutes until the top is lightly browned. Let cool about five minutes, then serve.

Makes 4 servings.

Nutrition Information per serving:
Calories:480 Fat:35.9 g Net Carbs:4.6 g Protein: 31 g

Main Dish, Pork, Recipes, Soups and Stews

Autumn Harvest Stew with Ham, Cauliflower and Butternut

Autumn is such a great time of year.  The days are cooling down and the leaves are such beautiful shades of red, orange, and gold.  It’s really my favorite season of the year.  And the various winter squashes are coming into season along with other winter produce such as pomegranates, quince, and cactus pears.

This lovely stew actually happened a bit by accident, but it tastes so great that I intend to keep it in my frequent meal file.  It combines the delicious flavors of ham, cheddar cheese, cauliflower and butternut squash in a sauce thickened with pumpkin puree.  That’s it, I’ve opened another can of pumpkin so I’ll be doing several pumpkin recipes over the next few weeks.  I love pumpkin and it usually helps to thicken stews and sauces without adding flour or cornstarch.

Harvest Stew with Ham, Cauliflower, Butternut & Cheddar

2 cups Cauliflower, chopped
1/4 cup Pumpkin puree
1/2 cup Onions, chopped
1/2 teaspoon Garlic
1/2 cup Heavy Whipping Cream
1/2 cup Water
2 tablespoons Butter
1/4 teaspoon ground Black Pepper
1/2 teaspoon Seasoning Salt
2 cups lean Ham, diced
1cup Butternut Squash, cubed
1/4 cup Red Peppers, sliced
1/4 cup Ricotta Cheese
1 cup Sharp Cheddar Cheese, cubed
1/2 cup shredded Cheddar Jack Cheese

Preheat oven to 375 degrees (F.)

Chop cauliflower into small pieces and cut butternut squash into cubes. Cook in a microwave for 3 to 4 minutes or put in boiling water for about 4 minutes to partially cook.   Cut ham into cubes.

In a saucepan, add butter and melt over medium heat. Add garlic and onions and cook until the onion begins to get tender. Add whipping cream and water and stir together. Add pumpkin and ricotta cheese and stir in. Then add the cheddar cheese and stir until it melts.

In a large pot or baking dish, add the vegetables and ham, then mix the sauce into the pot. Sprinkle the cheddar jack cheese over the top and bake for 35 to 40 minutes.

Serve in bowls with a low carb biscuit or a side salad.

Makes 6 to 8 servings.

Nutrition Information per serving: (6 servings)
Calories: 312.6 Fat: 22.9 g Net Carbs: 6.6 g Protein: 17.4 g

Nutrition Information per serving: (8 servings)
Calories: 234.4 Fat: 17.1 g Net Carbs: 4.9 g Protein: 13.1 g

 

Asian Recipes, Recipes, Soups and Stews

Hot and Sour Soup at Home

A soup that can warm you up from the inside out on these cold nights is the Chinese Hot and Sour Soup.  You don’t need to go out for it because it’s easy to make at home.  If you have rice wine vinegar and soy sauce at home, then you have a good start toward the soup.  I made it with what I had in the house — chicken bullion instead of broth, turnips instead of mushrooms, and celery added for a bit of crunch.  Instead of scallions, I added dried minced onions and chives and I also added some mixed, chopped greens.   The original recipe called for shitake mushrooms, but I’ve substituted regular mushrooms for a lower carb dish.  This is a delicious soup with or without other Chinese food on the menu.

Hot and Sour Soup

4 cups Chicken Broth
2 tablespoons Soy Sauce
1/4 to 1/2 teaspoon crushed Red Pepper
1 cup fresh Mushrooms, thinly sliced
4 tablespoons Rice Vinegar
1 tablespoon Cornstarch
1 large Egg, lightly beaten
1 deli Smoked Pork Chop, diced
1 stalk Celery, finely diced
1/2 teaspoon Ground Ginger
3 Scallions, thinly sliced
1 cup mixed greens, torn or chopped

Prep all vegetables before starting as this will cook quickly.

In a large pot, combine broth, soy sauce, crushed red pepper, ginger and 2 cups water. Bring to a boil over medium hea, then add celery, pork and mushrooms.

Reduce heat to a simmer and cook until tender, about 10 minutes.

Whisk together 3 tablespoons vinegar and cornstarch. Add to pot; simmer, stirring, until soup is thickened, about 1 minute.

Drizzle egg into the soup and stir to form ribbons. Remove from heat; let stand, covered, 1 minute. Taste; add additional vinegar, if desired.

Makes 6 servings

Nutrition Info: per serving
Calories: 57 Fat: 1.9 g Net Carbs: 4.3 g Protein: 5.6 g