Tag Archives: Atkins friendly recipes

Recipes, Vegetables & Salads

Basic Cauli-Rice

Using cauliflower as a rice substitute isn’t my invention, but it works really well in many things. I do add riced daikon radish to my cauli-rice and that may be my original addition, but others may have also stumbled on this combination. The flavors go well together and while it doesn’t taste like rice – I think it’s tastier – it does give you a rice-like base for dishes you usually use rice in. If you want a bit more of the rice texture and starchiness, then add in a tablespoon of rice. It increases the carbs a little, but it isn’t as bad as a whole serving of rice!

1 cup of thawed Cauliflower florets or you can use fresh
1 cup of peeled Daikon Radish cubed (about 2 inches of a 2 1/2 inch around root)
1/4 cup Chicken Broth or water
1/2 teaspoon Salt
1 tablespoon Butter
pinch of Pepper

Put the cauliflower and daikon into a food processor and process until they are the size of rice kernels. In a heavy skillet, melt the butter, then add the riced mixture, stir into the butter, then add the chicken broth or water and seasonings. Bring to a boil, then lower the temperature to a simmer and cook for about 20 minutes. Stir occasionally and add water if it starts to get too dry. You can add sliced mushrooms or asparagus or other vegetables to the mixture if you wish.

Makes 4 servings

Basic recipe Nutrition Info:
Calories: 42.9 Fat: 3 g Net Carbs: 2.2 g Protein: .9 g

Posted on 8/1/2013

Main Dish, Poultry, Recipes, Vegetables & Salads

Fresh Summer Strawberry Chicken Salad

Inspired by two or three different recipes (and delicious-looking photographs), I set out to make my own version of this cool summer dinner salad. Taking a cue from a recipe at AllRecipes.com, I decided to go with a ginger lime dressing that tastes fabulous. Of course, this is low carb and uses some of my favorite salad ingredients.

I served this for a quick light dinner as several of us were working on the decorations for Angelina’s wedding next month. It was a hit and is so cool and easy to serve.

Strawberry Spinach Chicken Salad with Lime Dressing

Salad:
2 half Chicken Breasts
1 tsp Garlic powder
1/2 teaspoon black pepper
3 cups Baby Spinach, fresh
3 cups Romaine lettuce
1/2 cup Daikon Radish, shredded
1/4 cup Almonds, slivered
1/4 cup Golden Beets, cooked & diced
1/2 cup Red Onion, chopped
1/4 cup crumbled queso fresco cheese or other soft white cheese
12 Strawberries, fresh, halved

Dressing:
6 tbsp Mayonnaise, regular
4 tbsp Lime Juice
2 tsp Ginger paste
1 tbsp Heavy Whipping Cream
1/2 tbsp water
2 teaspoon sugar substitute or sugar free honey

Sprinkle garlic powder on the chicken and rub in. Cook in a 350 degree oven for about 30 to 35 minutes until the chicken is done and juices run clear. I put mine in a foil lined pan and cover with foil, removing the foil for the last 10 minutes of cooking. You can also grill or broil the chicken to your preference.

Prepare the dressing. In a small bowl, mix together the mayonnaise, lime juice, ginger, cream, water and sugar substitute. Mix until completely blended together, then pour into a small jar, shake a few times and put in the refrigerator.

Roast the almonds in a 350 degree oven for about 5 minutes.

Cut up the lettuce, shred, julienne or dice the daikon radish (you can substitute regular radishes, but the flavor is a little sharper), and dice 1/4 of a cooked golden beet to make about 1/4 cup. Toss all the salad ingredients, except the chicken and strawberries, in a large bowl to mix it well.

To serve , place the salad on the plate, top with strips of chicken and pieces of strawberries. Sprinkle a tablespoon of cheese over the salad, then spoon or pour dressing over the top. Enjoy!

Serves 4

Nutrition Info: (per serving)
Calories: 316 Fat: 3.6 g Net Carbs: 8 g Protein: 17.1 g

Posted on  6/12/2013 4:57 PM

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

Mexican Style Asparagus Salad Sides with Tostado

Skinny Girl Bistro (R. Averett)

Yesterday was Cinco de Mayo, which celebrates Mexican heritage and pride for those in the United States, and a day of victory over the French forces in the Battle of Puebla in the Mexican state of Puebla. In honor of the day, our household had Mexican themed food. I made tostadas using some of the leftover filling from my Enchiladas con Calabaza recipe and served a delicious, mildly spicy salad made with asparagus. The salad is a recipe that I got from a Wisconsin Cheese web site. To get the recipe, please visit this link.

Tostado Con Carne (with Meat)

To make the tostado, you need for each one:

1 or 2 Flax Corn Tortillas or 1 one low carb Flour Tortilla
2 or 3 tablespoons of the Filling
1/4 cup chopped or shredded Lettuce
1 tablespoon chopped Tomatoes
1/2 tablespoon chopped Olives
shredded Cheddar Jack Cheese
1 tablespoon Guacamole (optional)
1 tablespoon Sour Cream (optional)

Heat enough oil in a skillet to cover the pan with a 1/4 inch layer. When the oil is hot, reduce the heat to medium high and slide in a tortilla. Cook a couple of minutes, then use a pancake turner or heat resistant spatula to flip the tortilla over and cook a couple of minutes on that side. It should get lightly browned. I usually flip them a couple of times. Remove to a paper towel on a plate to drain any excess oil. Repeat for as many tostadas as you plan to make.

Heat the filling and spoon two to three tablespoons onto the tostado base. Top with lettuce, tomatoes, olives and jack cheese. Finish off with a tablespoon of guacamole and a tablespoon of sour cream if you wish.

The calories and carbs for this are dependent on which tortilla you use and what you top it with, but it should be about what the enchilada count is.

Calories: 155.7 Fat: 8 g Net Carbs: 8.25 g Protein: 10.7g

Mexican Style Asparagus Salad

This is a recipe too good not to pass on, which is why I’ve included the link to web site above. I made it pretty much as written except for a couple of slight changes. I added three tablespoons of chopped olives to it, which are mixed in when the tomato is added. I only used half a serrano pepper because I thought it might be too spicy. It could have probably used a whole one. I could not find queso blanco at my local grocery store so I used Greek feta cheese and it worked fine. However, it is probably a little saltier than the Mexican cheese. Next time, I am going to make my own queso blanco and I’ll let you know how that goes.

The other slight change is that I didn’t remove the crushed garlic from the dressing, but let it sit in the mix and continue to add flavor. But then I love garlic. If you prefer the milder taste, let it sit for maybe 30 minutes and then remove it.

So my variation on it:

1 pound fresh Asparagus, trimmed and cut diagonally in 1 inch pieces
1/3 cup Cilantro leaves, chopped finely
1/3 cup diced Onion
3 tablespoons chopped Olives
1/2 Serrano Chile, chopped

Vinaigrette:
1 clove Garlic, peeled and crushed
1/4 teaspoon Salt
1/4 cup Olive Oil
1 teaspoon Mexican Oregano leaves
2 tablespoon White Wine Vinegar
1 tablespoon fresh Lime Juice

Assembly:
1 medium Tomato, seeded and chopped
1 cup (about 4 ounces) crumbled Queso Blanco Cheese

For the asparagus salad:
Bring 2 1/2 cups water to boil and add a dash of salt, then add the asparagus. Let water return to a boil and cook for a minute and tests the asparagus with a fork. It should be slightly tender, but still crisp. If it isn’t, cook another minute and test again. You don’t want the asparagus to be overcooked. Rinse with cold water and drain. Place the asparagus in bowl, and add the cilantro, onion, olives and chile and mix together.

For the vinaigrette:
Combine all of the vinaigrette ingredients into a jar with a lid and shake well to mix. Let it sit for about 30 minutes, then shake again and remove the garlic, if you wish.

Toss the asparagus mixture with the vinaigrette, and refrigerate at least 2 hours or overnight. Just before serving, add the tomato and Queso Blanco Cheese, then stir it together.

While this is made with asparagus, which is now in season and is reasonably priced, I think it would work equally as well with broccoli or cauliflower or a mix of the two. It might work with Brussels sprouts as well, but I would cut them in half and steam them until tender. And don’t overlook zuchinni as a possible substitute. The flavors would be excellent.

Nutrition Info for the asparagus salad (1/4th recipe):
Calories: 199 Fat: 4.7 g Net Carbs: 6.4 g Protein: 3.9 g

Posted on 5/6/2013

Recipes, Vegetables & Salads

Celery Root is Gnarly

Photo by DocteurCosmos from Wikipedia

No, really, it is! Just look at it and it’s one gnarly vegetable… not to mention dirty! So, it’s not at its most attractive when you see it in the produce department, but if you look past its bumpy, filthy exterior, inside is a wonderfully creamy, tasty heart of delicate celery taste in a potato-like texture.

One of the absolute benefits of changing to a low carb lifestyle that has practically eliminated potatoes and rice from my diet is that I am finding wonderful substitutes that fill in amazingly well. I have not replaced a baked potato yet, but any other way of cooking it, I have alternatives that are delicious and satisfying. Celery root is one more of them. Also known as celeriac or knob celery, this is a not actually the same celery you buy in long sticks, but a special variety from the same family that is cultivated for the root.

Last night, I loosely adapted a recipe from Epicurious that used potatoes and celery root cooked with Parmesan cheese sauce. The original recipe is here if you want to try it, but the new, improved, low carb version is below made with kohlrabi, celery root and a combination of Irish Cheese and mozzarella.

Layered Kohlrabi, Onion and Celery Root Casserole

1 cup Celeriac, Celery Root, (about 3 to 4 “), peeled and sliced
1 cup Kohlrabi, (about 2 small 2”) sliced
1/4 teaspoon Nutmeg, ground,
1/2 cup Onions, raw, sliced
1/2 teaspoon Garlic powder or minced garlic
1.5 oz Dubliner Irish Cheese, cut into pieces
1/2 cup Mozzarella Cheese
1/4 cup Whipping Cream, .
1 tbsp Better Than Bouillion, Chicken, in 3/4 cup water or 3/4 cup chicken broth

Preheat oven to 375°F. Butter small casserole dish. Layer 1/2 of the celery root, then 1/2 of the kohlrabi, then the onion slices. Repeat the celery root and kohlrabi layer. Cover with plastic wrap and microwave for 3 minutes, Let rest a minute, then microwave another 2 minutes. This gives you a shorter cooking time in the oven.*

Meanwhile, heat cream and bouliion mixed into the water in a small sauce pan. Add 1/4 teaspoon nutmeg and garlic powder. Mix in cheeses and stir until melted. Pour over the vegetables.

Bake in oven for 30 minutes or until the liquid is slightly absorbed and the top is browned. If vegetables aren’t quite done, cover with foil and cook and additional 10 to 15 minutes. Let rest at room temperature a few minutes before serving.

*If you prefer not to microwave, cover the casserole with aluminum foil and cook for 30 minutes, then remove the foil and cook for 20 to 30 minutes more until vegetables are tender and the top is golden brown.

Makes 4 servings

Nutrition Info: (1 servings)
Calories: 150 Fat: 10.2 g Net Carbs: 6.3 g Protein: 6.7 g

Posted on 4/5/2013

Recipes, Vegetables & Salads

Irish Style Celery and Kohlrabi

Poor celery… so often relegated to lesser roles in cooking. It’s often teamed with the onion and garlic saute that forms a savory base to other dishes or chopped and added to salads like potato salad or pasta salad or dinner salad, but rarely is it the star of the show. And it is absolutely delicious when cooked with a nice supporting cast of seasonings and a top notch co-star like kohlrabi. I am guilty of overlooking this stand out vegetable myself, even though I know it is tasty, so good for you and low in carbohydrates and calories.

Celery is at its most beneficial raw or steamed for about 10 minutes, but this dish is baked and it is still loaded with good nutrients, that’s how loaded the celery is. Add in the kohlrabi and you’ve boosted the nutrients as well as helped your immune system, digestive tract and other functions of your body. This is a win-win.

A little over a week ago, I finally convinced my roomie to try a low carb diet. She’s gone through the counting calories, exercising like a fiend and generally doing everything her doctor and nutritionist has recommended. Very little success. So the past week, I have been looking at all induction friendly meals. This recipe is one that is works for any phase of the Atkins program and any others that limit the types of food you can eat in the first two to three weeks of the program. And did I mention that it is delicious?

Irish Style Baked Celery with Kohlrabi

This is a great side dish with grilled chicken, pork, beef or seafood. You name it. It plays well with it.

1 head celery, fresh (about 7 stalks)
1 Kohlrabi, medium-sized, peeled and sliced thinly
1 onion, diced
1 clove garlic
2 slices bacon
1 small bell pepper, chopped
1/4 cup water or chicken stock
2 tablespoons butter, cold
1 tablespoons whipping cream

Preheat oven to 350F degrees.

Separate celery into stalks, remove leaves (save for soup or stew or in your salad) and trim off strings, wash well and cut into pieces about 3/4-inch thick.

Peel and slice the kohlrabi.* Clean and chop the bell pepper. (Cut open and remove the center core with all the seeds and trim the membranes.)

Dice the onion and garlic. Put 1 tablespoon of butter into a heavy skillet to melt, then add the onion and garlic. Cook and stir for a few minutes, then add the celery, kohlrabi and bell peppers. Cook and stir for another five minutes to get mixed and slightly cooked. Put into an un-greased casserole dish or baking pan.

Chop the bacon and add to the celery mix.

In the sauce pan, melt 1 tablespoon butter, add 1/4 cup water and the chicken bouillon or 1/4 cup chicken stock. Add cream and stir together over low heat. Pour over the celery and mix with a spoon.

Bake for 30 to 45 minutes, or until celery is cooked but not mushy.

Makes 4 servings

Nutrition Info:
Calories: 124.5 Fat: 2.1 g Net Carbs: 5.6 g Protein: 3.6 g

*Tip: To make the kohlrabi easier to peel and also speed up the cooking time a little, put the whole kohlrabi into boiling water for about five minutes. Remove to a bowl of cold water to cool, then it will peel and cut easier. Be sure you cut off any fibrous parts of the kohlrabi. Sometimes it is very thick on the skin.

Posted on 9/30/2013