Tag Archives: Atkins friendly recipes

Main Dish, Pork, Recipes, Vegetarian

Low Carb Spinach & Artichoke Cauli-Mac

A lot of yummy recipes are shared on Facebook, like this one recently posted from BuzzFeed for One-Pan Mac and Cheese. This is a delicious recipe with lots of cheese flavor and the subtle taste of the spinach and artichoke hearts just enhances it.

For me, I immediately start adapting it to a low carb version because I know that macaroni, or any pasta, is too high carb’d for my lifestyle unless I make the pasta myself from low carb flours. So far, I haven’t tried that although it’s on my to-do list.

But in this case, the easier change to the recipe is to replace the macaroni with cauliflower. If you like this vegetable, and I know some people who don’t, then it is an amazing replacement for many starches in your cooking. You can chop it and use it to replace smaller pastas. You can rice it or chop it finely in a food processor to use it as a fill-in for rice, couscous, and other small pastas. You can also use it for pizza crusts, bread sticks, and assorted other bread replacements.

As a replacement for macaroni, it is fantastic. It doesn’t have a strong flavor, particularly if you start with fresh cauliflower or use frozen that hasn’t defrosted and sat in the refrigerator for a couple of days. While this recipe is very close to the one posted, I never make anything exactly the way it’s written. In addition to the cauliflower for macaroni swap, I also added bacon, because I love bacon and this just called out for it. The artichoke hearts may be a little hard to find but you can get them either canned or frozen. If you can get frozen, those are better. Do not get marinated artichoke hearts unless they’re the only option you have. If you do, wash them thoroughly before using unless you want the taste of the marinade in your meal. While I didn’t add them this time, the next time I make this, I think adding chopped green onions would be awesome.

I also cut the recipe in half so two people don’t have too many leftovers, but you can easily double it if you want the larger dish. I used an 8″ cast iron skillet and it filled it to almost over-flowing so even the larger cast iron skillet might not be big enough for the full recipe. Also, if you are making this recipe with macaroni instead of cauliflower, use 1/2 the amount called for as macaroni expands as it cooks, so one cup dry equals two cups cooked.

Don’t like cauliflower? Try dicing turnips or kohlrabi into small cubes to fill in for the macaroni. After they are diced, cook them in boiling water or in a bowl in the microwave until a fork can easily pierce them. At this point, this resembles a scalloped potato recipe more than it does macaroni and cheese, but they are similar.

Skillet Spinach Artichoke Cauli-Mac

1 tablespoon Butter
1 clove Garlic minced
3 oz. Baby Spinach
1/2 cup Artichoke hearts, drained
1/2 pound Bacon, cooked and broken into pieces(optional)
3/4 cup Heavy Cream
1/4 cup Water
1 teaspoon Sea Salt
1 teaspoon Black Pepper, freshly ground
2 cups Cauliflower, chopped
1/2 cup Cheddar Cheese
1 1/2 cups Mozzarella Cheese

Preheat oven to 450 degrees (F.)

In an ovenproof 8″ skillet, such as a cast iron one, melt the butter, then add the garlic, spinach and artichoke hearts. Cook and stir until the spinach wilts. Add the cream, water, salt and pepper. Stir until the sauce is boiling. Add the bacon and cauliflower pieces and stir into the sauce. Cool until the sauce coats the cauliflower pieces. Add the cheddar and one cup of mozzarella to the pan and stir until it is completely melted.

Sprinkle the remaining mozzarella on top and bake for about seven minutes or until the cheese if bubbly and golden brown.

Makes 4 servings. nutrition_Cauli-mac-bacon-artichokes

Desserts, Recipes

Light and Fruity Ricotta Cookies

What says Spring better than a light, delicious and delicately-flavored cookie?  Drawing on early spring fruit like strawberries or lemon, you can add a special sweet taste to the cookie.  Other stand-bys, like lemon and orange extracts add the flavor without adding carbohydrates or calories.

Ricotta cookies are an Italian style cookie that are light and very tasty. I think the recipe works well with low carb flours, although they are more delicate than the full flour version. You can add a teaspoon of lemon juice to make them lemon cookies or a 1/2 teaspoon of strawberry extract to give them a strawberry flavor. For that matter, you can add a little chopped strawberries to the batter to make them a strawberry cookie. Prefer the taste of orange? Add 1/2 teaspoon orange extract and a little chopped orange to it. With fruits, you need to add the fruit sparingly, no more than 1/4 cup or you will begin to run the carbohydrates up quite a bit.

Ricotta Cheese Cookies

1cup Sugar Substitute
1/2 cup Butter, softened
7.5 ounces Ricotta Cheese
1 teaspoons Vanilla Extract
1 Egg
1 1/2 cups Low Carb Flour
1 tablespoons Baking Powder
1/2 teaspoon Salt

3/4 cups Confectioners’ Sugar Substitute
1 tablespoons Cream
1/2 tablespoon Water

Preheat the oven to 350 degrees (F.) Line a baking sheet with parchment paper or use a silicone mat.

In a large bowl, add the sugar substitute and butter and use a mixer on low speed to combine them before increasing the speed and beating until light and fluffy. Reduce speed and add in the ricotta, vanilla (or lemon, strawberry or orange) and egg.

Reduce the speed back to low and add the low carb flour, baking powder and salt. Mix on low until the dough forms. If you are adding any chopped fruit, stir it into the dough now.

Using a tablespoon, drop dough onto the prepared baking sheet. Leave about 2 inches between cookies. Bake for 12 to 15 minutes until the cookies are just golden brown around the edges. Let cool for about 10 minutes, then remove to a cooling rack to allow them to cool before icing.

For the icing, use a small bowl and add the confectioner’s sugar, cream and water.(If you’d like you can add a drop of flavoring extract to the icing. Stir until it makes a smooth glaze. Use a knife blade or a spreader to ice each cookie.

Makes 18 cookies.

Nutrition Information per cookie (vanilla):
Calories: 115 Fat: 9.8 g Net Carbs: 1.4 g Protein: 5.2 g

Using wheat flour and sugar per cookie:
Calories: 189.5 Fat: 7.6 g Net Carbs: 27 g Protein: 3.4 g

Main Dish, Pork, Recipes

Simple Low Carb Cracked Pepper Pork with Mushrooms

This is my take on a very delicious and easy to make restaurant dish.  I started with two pork loin steaks that I cut into three pieces each so they cook a little quicker.  Add freshly ground pepper while cooking and make a delicious pepper sauce to put over the top or return the pork steaks to the pan and smother them in it.  Either way, they are simply delicious and have gone into my “do often” recipe file.

The only real low carb extra in this recipe is the use of a low carb flour for coating the pork and thickening the sauce.  You can omit it completely and just coat the pork with ground pepper, then cook it in butter until it browns and is almost done.  Cook the sauce longer to reduce the liquid until it is thickened.

Cracked Pepper Pork with Mushrooms

3 tablespoons Butter
2 Pork Tenderloin Steaks, cut into three pieces each
Pinch of Salt
2 tablespoons Freshly Ground Peppercorns
2 tablespoon Low Carb Flour
1/4 cup chopped Onion
1 teaspoon chopped Garlic
1/2 cup sliced Mushrooms
1/2 cup Chicken Broth
1 oz. Burgundy Wine (optional)
2 tablespoons Heavy Cream

Put one tablespoon of low carb flour, 1 tablespoon of ground pepper, and 1/4 teaspoon of seasoning salt in a plastic bag and shake it to mix it together. Add the pork pieces and shake to coat with the mixture.

Preheat the oven to 150 to 170 degrees (F). Melt 1 tablespoon of butter in a large pan over medium-high heat. When the butter is melted and just starting to bubble, add the pork and cook until golden crisp on each side. Remove the pork to a sheet of aluminum foil, wrap and put in the oven to keep warm. Add the rest of the butter to the pan, then add the garlic and chopped onion and sauté a few minutes, then add the mushrooms and continue to cook until they are lightly browned. Add the remaining flour and stir to a paste, then add the chicken broth, wine (if you are using it), remaining pepper and heavy cream. Blend together, then bring the heat up to high and continue to cook and stir until the sauce is thickened.

Arrange the pork on the serving plates and spoon the sauce over the top. Add a little more pepper if you wish. You can also put the pork back into the sauce to warm again before serving.

Makes two large servings or three smaller servings.

Nutrition information per large serving:
   Calories: 502.3 Fat: 35.2g Net Carbs: 6.8 g Protein: 37.9 g

 

Desserts, Recipes

Celebrate Easter with Spring Bird’s Nest Cookies

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With Easter coming up this weekend, I wanted to get this nice spring cookie recipe out to everyone. This is a simple, colorful cookie that’s easy to make–mix, bake, and decorate. I used a sugar-free liquid drink mix to color the coconut. Unsweetened coconut is dried and doesn’t have much coconut flavor when it’s reconstituted. I used a strawberry-flavored drink, so it added a touch of strawberry flavor. If you use food coloring, you might want to add a little flavor extract, like even coconut, to the mix.

I used Russell Stover’s sugar-free Jelly Beans but several other companies make them. Check at your grocery, drug stores, or Wal-Mart for them.

Spring Bird’s Nest Cookies

Recipe by Rene

1/4 cup Butter
1/4 cup Sugar Substitute
1/2 tablespoon Vanilla Extract
1 egg white
3/4 cup Low Carb Baking Mix
1/4 cup Vanilla Whey Protein Powder or Almond Flour

1/4 cup Unsweetened Shredded or shaved Coconut
Few drops of food coloring or Sugar Free Liquid Drink Mix
1/2 cup Powdered Sugar Substitute
1 tablespoon Heavy Cream
36 Sugar Free Jelly Beans

A couple of hours before making the cookies, put the coconut into a small bowl, add about 1/4 cup of water and the food color or drink mix. The mix will add a little flavor to the coconut shreds. If you don’t use it, you might want to add a little coconut extract as the shreds don’t have a lot of flavor. Stir the coconut around and let sit to rehydrate and dye the coconut.

Preheat the oven to 325 degrees (F.) Prepare a cookie sheet with parchment paper.

In a medium-sized bowl, cream the butter, sugar substitute , vanilla extract and egg white together with a mixer, or vigorously by hand,  in a medium-sized bowl . Do not over-cream. You just want it to mix together into a smooth paste.

Add the flour and protein powder (if you’re using it) and mix to combine it into a shape-able dough. Make sure all the flour is mixed in.

Separate the dough into quarters and form three ball from each quarter. Place on the parchment paper about 1-1/2-inches apart and use the back of a spoon to press into a flattened round about 1-1/2 inch in diameter. Don’t press them too thinly.

Bake for 12 to 15 minutes until the edges are lightly browned but the top is not. Let them cool for about 10 minutes, then move to a cooling rack to finish cooling.

Spread the coconut on a piece of waxed paper on a plate to allow it to dry a little while the cookies are cooling.

Make the sugar icing by combining the powdered sugar substitute and cream. Stir to mix it together until it forms a thick, but spreadable icing. If it is too thick, add a little water.

Using a spoon, put about a half teaspoon of icing on a cookie and spread it around the middle of the top, then put about 1/2 teaspoon of colored coconut on it to make a nest. Dip the edges of three of the jelly beans into the icing and place them on the nest. The icing will help them stick to it. Repeat with the rest of the cookies. Let the icing dry and enjoy.

Makes 12 cookies.

Nutrition Information per cookie (whey powder):
Calories: 106.4 Fat: 9.1 g Net Carbs: 1.2 g Protein: 3.9 g

Nutrition Information per cookie (almond flour):
Calories: 110.5 Fat: 10.3 g Net Carbs: 1.3 g Protein: 2.3 g

Note:  The carb counts may vary a little depending on the flours and other ingredients you use, but they should be very close.

Close up of this colorful and yummy-tasting cookie.

Full Flavor Non-Low Carb Version

If you want to make non-low carb version using flour, sugar and regular shredded coconut, you just need to dye the coconut as it is already moist. So for that version, put the coconut in a bowl and add a couple of drops of food coloring and stir around, adding more drops of color to adjust the shade to one you prefer.

1/4 cup Butter
1/4 cup Sugar
1/2 tablespoon Vanilla Extract
1 egg white
1 cup Flour
1/4 cup Shredded Coconut
Few drops of Food Coloring
1/4 teaspoon Fruit Extract, such as Coconut, Pineapple, or Strawberry
1/2 cup Powdered Sugar
1 tablespoon Heavy Cream
36 Jelly Beans

Follow the instructions above using the regular ingredients in place of the low carb and unsweetened ones.

Nutrition Information per cookie (regular flour, sugar & coconut):
Calories: 184.5 Fat: 9.6 g Net Carbs: 22.0 g Protein: 1.3 g

Beef, Breakfast & Brunch, Recipes

A Bit of Luck with an Irish Benedict Brunch

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St. Patrick’s Day is past, but the Sunday after is always a good time for an Irish Benedict breakfast or brunch. Who am I kidding? Any time is a good time for Irish Eggs Benedict. It’s often on the menu at our favorite breakfast spots in Reno, along with Corned Beef Hash and Eggs. When you’re watching the carbs, the big drawback in ordering it is the English Muffin.

This make-at-home recipe uses the fabulous Muffin in a Minute recipe as the base muffin. Actually, I have a recipe that enhances that one, but is just as easy to make, but you can use either one. Did you know that when you can take the microwaved muffin, slice in half across the middle and pop it into the toaster and it tastes fabulous? It changes the taste and the texture so it is more like toast. It also has a lot of little holes in for butter melt into so it’s a little like an English muffin! Yep, it’s the perfect base for this Irish Benedict.

Irish Eggs Benedict

For the complete dish, you will need:

2 Super Minute Muffins or Muffin in a Minutes, toasted
2 tablespoons Butter
4 eggs, poached or over-easy
1 cup shredded or diced Corned Beef
4 slices tomato
1 cup fresh Spinach
Hollandaise sauce recipe(see below)

Prepare Muffins by using my recipe or by using Atkins recipe for Muffin in a Minute in a 3″ in diameter bowl or ramekin. Cook them, cut in half and set aside or now. TIP:  Leave out the sugar substitute and add a little seasoning salt.  You can also make them with almond flour in place of flax meal.

Prepare the corned beef by slicing and either chopping or shredding it into bite-sized pieces. You should have about 1 cup of meat. Slice the tomatoes and set aside for now.

Prepare the hollandaise Sauce. You can make your favorite one or use this recipe.

Hollandaise Sauce

2 egg yolks
1/2 tablespoon lemon juice
1/4 cup unsalted butter, melted (1/2 stick)
Pinch cayenne or white pepper
Pinch salt

Put about two cups of water in a pan and put on the stove to boil. Separate eggs, putting the yolks into the top of a double boiler or other metal pan that can fit inside a pot without touching the water. Put the whites away to use in a different recipe. Melt the butter in a microwave safe bowl for about 20 to 30 seconds. Add lemon juice to the eggs. Reduce the heat on the boiling water to a simmer, then put the egg pan over the hot water and begin whisking. Make sure the water doesn’t boil or it will scramble the eggs instead of making them creamy. When they thicken, stir in the butter, salt and pepper. Remove from heat but keep in a warm place.

Assemble the dish:

Put the muffin halves into a toaster or toast in the boiler. Cook the eggs by either poaching or frying, two at a time. (This will also be tasty with scrambled eggs.) When the eggs and toast are done, then put the spinach into a pan and cook over low heat for about 30 seconds until they begin to wilt.

Assemble the dish: Put the muffin halves on a plate, then put a tomato slice on each half. Put the 1/4 of the wilted spinach leaves on top of the tomato, then add 1/4 cup of corned beef on top of each one and top each with a poached egg. Spoon 1/4 of the Hollandaise sauce over the top.

Serve or put in an oven on low to keep warm, then prepare the second plate the same way.

Makes 2 servings. For a lighter breakfast, you can serve 1/2 a serving along with Smashed Turnip Fritters or Zucchini Fritters or 1/2 cup of berries.

Nutrition Info per full serving:
Calories: 1061 Fat: 88.2 g Net Carbs: 6.1 g Protein: 55.0 g
Per 1/2 servings (one muffin with toppings)
Calories:530.5 Fat:44.1 g Net Carbs: 3.1 g Protein: 27.5 g

NOTE: These carb counts are for the full Irish Benedict, including the muffins and the Hollandaise.

Confession time,as you may conclude by the photos, I didn’t put the eggs on the Irish Benedict when I made it this morning. It was an oversight, or maybe subconciously I was thinking that I didn’t need any more eggs in my meal. However, it does great without it and I didn’t miss the eggs until I started working on this page. So feel free to make those poached or fried eggs optional.