Tag Archives: Atkins friendly recipes

Asian Recipes, Beef, Main Dish, Recipes

Recipes to Celebrate Chinese New Year

I can think of no better reason to explore Chinese food made low carb than to celebrate the Chinese New Year, the year of the Horse, coming up on January 31st. Of course, Chinese food isn’t that hard to make low carb because it’s loaded with veggies and protein, but the only really worries are the sauces. And those can be adapted. So here are some adapted recipes to make your feast low carb delicious. And while you’re at it, check out these recipes on this site:

Basic Cauli-rice – a great alternative to the steamed rice that is really delicious.
Asian Fusion Dirty Cauli-rice – a meal in itself with shrimp and other goodies
Fish and Veggies Tampura Style – make this favorite

Rather than putting these all on one long page, I’m going to give each recipe a separate page, so follow these links to more great Chinese recipes made low carb delicious!
Egg Foo Yung
Orange Chicken with Bean Sprouts (also works for shrimp)
Chinese Almond Cookies

Stir Fried Beef and Broccoli

One of my favorite stir fry dishes is this wonderful, colorful Beef and Broccoli dish. The key with almost all quick cook meals is to prep the food before you begin cooking. There is about 1 1/4 hour of prep time from the time you start on the meat. Part of that is waiting for the marinade to get into the meat to help tenderize and flavor it. If you are serving Cauli-rice with it, be sure to get it on about 15 minutes before you start cooking this dish.

Beef Marinade
1 teaspoon Soy Sauce
1/4 teaspoon Salt
1/8 tsp Sugar Substitute
8 oz. Steak, sirloin, strip or round

Sauce
1/2 tablespoon Cornstarch or Thick-It-Up
1/2 tablespoon Soy Sauce
1/2 tablespoon Scotch or Sherry
1 teaspoon Sesame Oil
2 tablespoons Beef Broth or water with 1 tablespoon Beef Bouillon in it

Vegetables
1/2 pound Broccoli, fresh
1/2 cup, medium Onions (about 1/2)
2 stalks Celery
1 clove Garlic
1 1/2 tablespoons Vegetable Oil
1 teaspoon Ginger Root
1 or 2 dried red Chinese pepper, crushed

Prepare the marinade ingredients. Cut the steak into thin strips and place in a bowl. Cover with marinade and mix it around. Cover with plastic wrap and put in the refrigerator for an hour.

While the beef marinates, prepare the vegetables. Chop or finely slice onions, depending on how big you want the pieces in your meal. Peel the strings on the celery, then slice into 1/4 inch pieces on a diagonal up the stalks. Cut the broccoli into bite-sized pieces, then bring a pan of water to a boil and par boil for 2 minutes. This brings out a bright color and cooks the broccoli just a little before stir-frying it.

Prepare the sauce by dissolving the cornstarch in the beef broth, then add soy sauce, whiskey (or sherry). And sesame oil. Set aside.

Heat a wok or deep skillet over high heat until it is hot. Add 1 tablespoon vegetable oil and heat until it begins to sizzle. Add the beef and cook for a minute or two until it is lightly browned. Using a slotted spoon, transfer meat to a plate.

Reduce heat to medium high, then add additional oil. Add the ginger garlic and chili and stir fry until you can smell the garlic and ginger. Add the onion and celery and stir fry for a minute or so, then add the broccoli and stir fry 2 minutes. Add 1/3 cup beef broth and continue to cook for another 2 or 3 minutes, then add the sauce/cornstarch mix and the beef, and stir in until the sauce thickens and the meat it thoroughly heated.

Serve with cauli-rice immediately.

Makes 4 servings.

Atkins All Phases – For phase 1, omit the cornstarch and cook the sauce down until it thickens more.

Nutrition Info per serving:
Calories: 187.5 Fat: 7.5 g Net Carbs: 6.8 g Protein: 23.8 g

Posted on 1/24/2014

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

Mexican/Spanish Recipes, Poultry, Recipes

Enchilada Casserole Turkey Transformation

Here’s another way I like to use the leftover turkey after Thanksgiving. This also works great with chicken or shredded pork. It goes together quickly using canned green enchilada sauce and pre-made salsa.

Green Chile Turkey Enchilada Casserole

2 cups Turkey, diced
1 1/2 cup Green Chile Enchilada Sauce
4 low carb 7-inch Tortillas (should be 3 net carbs each)
4 tablespoons Green Chile Salsa
1 tablespoon Cilantro
1 cup Cheddar Cheese, shredded
1/4 cup Mexican Cheese, queso fresco or other (optional)
1/4 cup Onions, chopped
1/4 cup Tomatoes, 0.25 chopped
1/2 cup Daikon radish, diced
1/2 cup Sour Cream
1 teaspoon Olive Oil

Preheat oven to 350 degrees F. Oil or spray with cooking spray a round baking dish about 8 inches in diameter.

In a medium skillet, heat the oil on medium heat and add the daikon. Cook for about five minutes, then add the onions and tomatoes. Stir and cook until the vegetables start to get soft. Add the cilantro and salsa, stir well and turn off. Stir in the turkey and sour cream.

Pour 1/4 cup of enchilada sauce in the baking dish and use a wooden spoon to spread evenly on the bottom. Put a tortilla on top, then put 1/3 of the turkey and vegetable mix on top and spread evenly. Pour 1/4 cup of sauce on top and sprinkle 1/3 of the cheddar cheese on top. Repeat the layer beginning with another tortilla two more times, so you have three layers of tortilla, turkey, sauce and cheese. Put the last tortilla on top, cover with remaining sauce and cheddar cheese. Crumble Mexican cheese on top.

Bake for about 30 minutes until the cheese is melted and the casserole is bubbly. Let sit for a few minutes to set, then cut into six wedges and serve.

Makes 6 servings

Nutrition Info:
Calories: 262 Fat: 13 g Net Carbs: 8.3 g Protein: 23.3 g

POSTED BY RENE AVERETT AT 12/7/2013 11:24 PM

Main Dish, Poultry, Recipes

Turkey Leftovers Transformed Into a Pie

This is one of several ways that I love to eat left over turkey and dressing from Thanksgiving.  In fact, most of the meal ends up in this great pie. With only two people eating on it, it can make 3 to 4 additional meals. It’s easy to make and so tasty.

Turkey & Dressing Pie

1 1/2 cups of leftover Dressing
2 cups Turkey, chopped or diced
1 1/2 cups leftover Smashed Turnips with Leeks (or potatoes, if you used those)
1 cup Green Beans with Bacon and Garlic
1/2 cup Celery, trimmed and chopped (include the leaves)
1/2 cup Onions, chopped
1 cup Broccoli, parboiled and chopped
1/2 cup Turkey Gravy or Chicken Stock
1 tablespoon Butter
1/2 cup Heavy Cream
1 teaspoon Cornstarch

Preheat oven to 350 degrees F.  Spray a deep dish pie plate or an 8″ square casserole pan with cooking spray.

Line the pan with the dressing. Go up the sides if you have enough, otherwise, just spread it on the bottom of the pan. Put in the oven for about 10 minutes to set. Pull out and set aside.

In a deep sided pan, melt the butter and add the onions and celery and saute until just tender. Add the turkey gravy or chicken stock and the heavy cream. Stir to mix. Add the cornstarch to a cup with about 1/4 cup of water and mix well. Add to the cream mixture to begin to thicken it. Mix in the broccoli, green beans and the turkey. Let cook on low for about 10 minutes, then pour or spoon the mixture into the dressing lined pan. Top with the mashed turnips and cauliflower and spread it smoothly across the top. Sprinkle cheddar cheese over the top.

The pie before the cheese is added.

Bake for 30 to 40 minutes until the cheese is completely melted and slightly browned. Cut into 6 or 8 wedges and serve with cranberry sauce on the side. Delicious!

The carb count for this will vary with the type of low carb bread dressing you use as well as if you use potatoes or Smashed Turnips or a straight cauliflower smash.  It should come out to about 8 to 9 net carbs per serving with 1/6 of the pie and a little less for 1/8.

Original Post on 12/3/2013 2:47 PM

Beef, Main Dish, Recipes

Warming Beef Stew for Fall

As cold weather begins creeping back in, my thoughts turn to stews and soups. The time change means it’s dark earlier and it automatically seems colder, even if it isn’t. Well, actually, it is where I am. There is nothing like a nice warming stew for dinner on cold nights, except maybe a hearty soup. Sometimes the two are almost the same in our house since we like nice thick sauces.

This recipe is a little higher in carbs than I like, but still comes in under 8 net carbs per serving. It’s really loaded with meat and vegetables so that’s a hearty serving. You might opt for a little less to lower the carbs. It’s very thick and uses canned pumpkin to help achieve that thick sauce.

Beef Stew with Root Vegetables

3 1/2 lbs. Beef, round steak, cut into bite sized pieces *
1 medium Onions, chopped
4 medium stalks Celery, trimmed and chopped
1 15-oz can Tomatoes
2 tablespoons Garlic
1/4 cup Carbquick or other low carb flour
1 cup celery root, peeled and cubed**
1 cup Kohlrabi, peeled and cubed **
1 tablespoon Seasoning Salt
1 teaspoon Pepper
1 tablespoon oil or bacon grease
1 cup pumpkin puree

* You can purchase stewing meat already cut up but you may have to cut smaller.
** You can substitute turnips or cauliflower florets for either vegetable.

Preheat oven to 350 degrees (F)

Peel and cube the celery root and the kohlrabi (or turnips).

Mix the Carbquick or other low carb flour with the seasonings in a shallow dish. Dredge as much of the meat as you have flour in the dish. You won’t have enough for all of the meat, but it will be enough to give a sauce base to the stew.

In a large, ovenproof pot, heat the oil, add the garlic and onions and sauté for about three minutes. Remove the onions to a bowl. Add the floured pieces of meat to the pot and brown on one side, then turn over. Add the rest of the meat and stir it into the meat in the pot. Add the onions, chopped celery, celery root, kohlrabi and the canned tomatoes, Fill the tomato can with water and add that to the pot. Stir it well to mix the ingredients in. Cover the pot and put in the oven.

Cook for one hour, then stir the pot to make sure it isn’t sticking. Cook another hour, then add more water if needed, then add the pumpkin puree and stir it in. Cook 30 minutes, add more water if needed, then stir it again and cook another 30 minutes.

Makes 8 to 10 servings.

Nutrition Info per serving – 8 servings
Calories: 315.3 Fat: 9 g Net Carbs: 7 g Protein: 47.4 g

Original post on  11/4/2013