Tag Archives: Atkins friendly recipes

Breads, Breakfast & Brunch, Recipes

Super Minute Muffins

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This recipe is a variation on the Atkins Muffin in a Minute.  I added a couple of things to it to make it a sturdier muffin and it uses a low carb baking mix instead of flax meal.  It can also be made with almond flour.  I would not recommend coconut flour for this one.  Like the MIM, it cooks up quickly in the microwave.  I also prefer to put it in a one cup ramekin about 3″ or more in diameter.  This gives me a muffin that I can easily pop into my toaster to make breakfast toast.

Low carb muffins with sugar-free pumpkin butter. You don’t have to miss out on anything on a low carb life style.

Super Minute Muffins

2 tablespoons Low Carb Baking Mix
1 tablespoon Golden Flax Meal
1/4 teaspoon Baking Powder
1 teaspoon Sugar Substitute *
1 large Egg
1 tablespoon Coconut Oil
1 Teaspoon Cinnamon or other seasoning*

*To make a savory one for a sandwich or garlic toast, use garlic seasoning, a pinch of salt, and onion or other seasonings of your choice. Omit the sugar or just add a pinch.

Spray a ramekin with baking spray.

In a small container, mix all ingredients together until completely moist. Add a little water if the batter is too thick to pour into the ramekin. Tap the ramekin on the counter a couple of times to try to eliminate any bubbles. They are persistent though and mine often come out a little lopsided.

Cook in the microwave for one minute. Remove and set on counter to cool. Gently press against the muffin to rock it free from the container. Let cool until you can touch the ramekin without burning your fingers, then gently tap it and turn upside down to released the muffin. If it doesn’t come out easily, push against the sides of the muffin and continue to tap the bottom. If it still won’t release, slide a knife along the sides and nudge the bottom until it pulls free.

Look at the lovely little wells to hold your butter and jam!

Cut the muffin in half and toast, then butter and add sugar-free jam if you wish. Makes 1 muffin.

Nutrition Information per muffin:
Calories: 225 Fat: 15.1 g Net Carbs: 3.5 g Protein: 12.9 g

 

Mexican/Spanish Recipes, Poultry, Recipes

Cast Iron Skillet Enchiladas

Inspired by a recipe for vegetarian enchiladas that popped into my Facebook feed, I decided to try making my red sauce chicken enchiladas in a cast iron skillet.  It’s a one pot dish so that makes it simple.  It takes about 1 hour to prepare and bake this easy dish.  I found a very low carb enchilada sauce at my local Raley’s grocery store, so check your labels for the lowest net carbs for the sauce.  Mine came in at 1 net carb per 1/4 cup.  The cheese is also 0 net carbs.

Cast Iron Skillet Enchiladas

2 cups Roasting Chicken, chopped or diced
1/2 medium Onions, chopped
6 Mini Sweet Bell Peppers, sliced
1 teaspoon Garlic, minced
1-1/2 cup Raleys Enchilada Sauce
6 Low Carb Tortillas (3 nc each)
1 1/2 cups Cheddar Jack Cheese
1 tablespoon Olive Oil

Preheat oven to 400 degrees (F).

In a large cast iron skillet (or any other skillet that can go from stove to oven) add olive oil and heat over medium heat. Add minced garlic, onions and sweet peppers and sauté until just tender. Remove from skillet.

Pour 1/4 cup of enchilada sauce on the bottom of the skillet. Heat the tortillas in a plastic bag in the microwave for 30 seconds to soften them. Put one tortilla on a plate, then spread 1/6 of the onion mixture down the middle, leaving about 1/2 inch at each end. Repeat with the chicken, then sprinkle cheese over the top. Roll the tortilla into a snug roll and tuck in the ends. Place in the skillet along the edge. Repeat with the rest of the tortillas. Four will fit along the outside curves of the skillet, then put the last two in the middle.

Spread the remainder of the sauce evenly over the rolled tortillas. Sprinkle the remaining cheese over the top.

Bake in the skillet for 30 to 35 minutes until cheese is melted and sauce is thickened. Let cool about 5 minutes, then serve with sour cream and chopped green onions if you like. Makes 6 enchiladas.

Nutrition information for 1 enchilada:
Calories: 215.5 Fat: 11.0 g Net Carbs: 6.5 g Protein: 21.7 g

Breads, Product Review, Recipes

Low Carb Bagels Are Great!

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First off, happy St. David’s Day! St. David is the patron saint of Wales and is honored by wearing a leek on March 1st. Personally, I prefer to eat my leeks, but the tradition of wearing the leek goes back to a troop of Welsh wearing them as a way to identify themselves to other Welsh during a battle. If you’d like to celebrate with a leek enhanced dish, try one of these tried and truly delicious recipes:

Chicken Leek Pot Pie
Creamy Cock-a-Leekie Soup
Asparagus Leek Cauli-Risotto
Leeks with Tomatoes and Bacon

Last week, I promised I would publish a recipe for honest-to-goodness yeast bagels that are made with LC Foods Pizza and Bagel Flour. The product review for the pizza I made with it is here. This flour honestly does rise and makes very good tasting pizza and bagels. The best part is not only do they taste delicious, but they are low carb! How cool is that? The only drawback with this recipe is that it makes six small bagels, not the size you might find at the grocery store where they have the double-sized versions. If you want a larger bagel, then make four bagels from the recipe and they are a very nice size.

If you’ve ever made bagels before, you know this is a two-step cooking process. First, you let the bagels rise after they are shaped, then you put them in boiling hot water for a short time to stop the rise and give them the chewiness that is so typical of a bagel. Second, you bake them until lightly browned. And to be thorough, you actually cook them a third time when you toast them to eat.

The LC Flour is higher priced than standard flour, but it is great for making these and worth the cost. You can purchase it from LC Foods or from Netrition.com. It is less expensive from Netrition, especially if you are ordering other low carb products at the same time since you will save on flat rate shipping.

LC Plain Bagels

3/4 cups Water, warm
1 package Quick Rising Yeast
1 tablespoon Sugar Substitute
1 teaspoon Salt
1 3/4 cups LC Foods Pizza & Bagel Flour
1/4 cup Low Carb Flour for bread board
1 Egg, beaten
2 quarts Water
1 Egg White (boxed are ok)

In a small glass bowl or cup, mix yeast, sugar substitute and warm water together and let stand 3 minutes. The yeast will soften and foam.

In a larger bowl, mix 1 cup of flour with the salt. Add the yeast mixture and beaten egg and stir until combined. Mix in the rest of the flour gradually until it is pulling together into a ball. If you want any add-ins in the bagels, such as cinnamon, raisins, craisins, or blueberries, add them before you add the second round of flour. (Remember to adjust the carbs for the add-ins.)

Put two tablespoons of low carb flour on a bread board or other surface and knead for about five minutes, adding additional low carb flour if needed until the dough is firm and elastic.

Wash out the mixing bowl, then use a paper towel or your fingers to spread about a teaspoon of olive oil around the bowl. Place dough in a greased bowl, cover, and let rise until double, about an hour.

Blueberry Bagels shaped and rising prior to dipping in the simmering hot water.

Punch down the dough and divide it into 6 evenly-sized balls. Allow the dough balls to rest while you bring the 2 quarts of water to boil.

Using your thumb, press through the middle of each ball of dough and pull it open about 2 inches, making a bagel shape.

Preheat oven to 350 degrees.

Place the shaped dough onto a cookie sheet and cover for 10 minutes. Lower heat under water to a hot simmer. Drop 2 or 3 bagels at a time into the water for about 45 seconds, turn and cook 45 seconds more. Drain on a paper towel and place on a greased baking sheet.

Brush tops with beaten egg white. Bake for 35 minutes, turning once for even browning. Bagels are done when they are golden brown and shiny.

Makes 6 bagels

Nutrition Info per bagel
Calories: 107 Fat:6.9 g Net Carbs: 2.3 g Protein: 7.7 g

Breads, Italian Inspired Recipes, Pork, Product Review

Product Review & Pizza Recipe

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LC-Pizza & Bagel Flour

I’ve been meaning to try LC Foods flour for making pizza, calzones, bagels, and English muffins for quite some time now. The only recipe actually included on the package is for pizza. I found a bagel recipe that sounded good and I tried that one before I tried to make a pizza. I can say that it works very well for the bagels. So this week, I mixed up the pizza dough and had a go of it.

First, this is a fine-textured flour that is excellent for baking these types of breads. LC Foods has severl milled flours in their online store that can be used for a variety of baking including pasta, cake, and bread, as well as the one for pizza. The flour is not as low priced as regular wheat flour, but it is a low carb flour and it’s worth the difference for a flour that is low in carbs and still produces a product that rises with yeast, tastes like bread, although not entirely like its wheat counterpart, but close enough that you can enjoy it. It’s also a sturdy pizza bread.

Note, this pizza flour is not gluten-free. It is made from a blend of wheat protein isolates, resistant wheat starches, flax seed meal and vital wheat gluten. You will need to add fast rising yeast, a bit of salt, a little sugar substitute, and olive oil to the mixture. The personal-sized pizza crust makes a 7 to 8 inch pizza round that will

For those who don’t want to make a pizza crust from scratch, LC Foods also sells a pre-made, partially cooked large pizza crust. You can add your favorite toppings and bake right at home and have a great pizza in no time.

So, on to the pizza dough and the toppings I used for this personal-sized pizza. For reference, each 1/4 cup of the flour is 2 net carbs and the whole small pizza used 3/4 cup of the flour. You can also shape the pizza dough into bread sticks, calzones, and strombolis. To make bagels or English muffins, you need to refer to a recipe for those breads as they have other ingredients and measurements. I will be putting up the basic bagel recipe next week.

I do have to say that of all the low carb flours I’ve used to try to make yeast breads, this flour has done the best job of rising, browning, and tasting very good. I give this flour my five cooking spoons of approval.

5-spoons

LC Pizza with Meatballs

This is made with LC Foods pizza and bagel flour. I bought pre-made poerk meatballs from Wal-Mart that are about 1 1/2 inch in diameter. Use a low carb pasta sauce. I used Mario Batalli’s Vodka sauce, which is one of the lowest I have found.

3/4 cup LC Pizza and Bagel Flour
1/4 teaspoon Salt
3/4 teaspoon rapid rise Yeast
1/2 teaspoon Sugar Substitute
1/4 cup warm Water
1 1/2 teaspoons Olive Oil

Toppings:
1/ cup Onions, chopped
3 mini Sweet Peppers
1 teaspoon minced Garlic
1/4 cup Pasta Sauce
6 medium-sized Pork Meatballs
1/2 cup Mozarella Cheese
2 tablespoons Parmesan Romano Cheese

In a medium bowl, add pizza flour, salt, yeast and sugar substitute and mix together. Add the water and olive oil and stir it together until combined and it begins to form a ball. Use your hands to knead the dough until it is smooth and elastic. Clean the bowl, dry and lightly oil. Put the dough in the bowl and put in a warm place to rise. Cover with a plate. Allow it rise 30 to 40 minutes until the dough doubles.

Lightly oil a pizza pan or pizza stone. Preheat oven to 425 degrees (F.)

Pull and stretch the dough into a circle and shape with your fingers until you have about a 7 to 8 inch round. Put on the pizza pan and bake for 5 minutes to get a partial bake on it.

Meanwhile, put a teaspoon of oil into a skillet and sauté the onions and peppers until just tender, then add garlic to the mix. Remove to a bowl. Cut the meatballs in half and if not already cooked, brown them in the skillet until they are almost done.

Spread the pizza sauce on the crust, then spread the vegetables evenly. Put the meatball halves even around the pizza and sprinkle mozzarella cheese on top, then the Parmesan Romano cheese over the top of that.

Bake for 10 more minutes until the cheese is melted and slightly browned. Let cool for a few minutes to set, then cut into pieces and serve.

Makes 2 to 4 servings, depending on how hungry you are.

Nutrition Information per one-half pizza:
Calories: 404 Fat: 21.3 g Net Carbs: 10.4 g Protein: 14.7 g

Appetizers, Main Dish, Poultry, Recipes

Baked Buffalo-Style Chicken Dip

For the  past couple of weeks I’ve been working on editing my new novel, O’Ceagan’s Legacy, that is now in the Kindle Scout program.  (Shameless self-promotion: If you’d like to check it out, click here.)  So, I haven’t had too much time for creative cooking, but I did find this great dip recipe from Chef John for a spicy chicken dip that really hits the spot.  I made a few little changes to suit me.  For one thing, I used three chicken breasts rather than starting with a roasted chicken, mainly because the grocery store I went to didn’t have any precooked chickens.

By the way, I love Chef John’s recipes and have adapted a few of them over the past few years to low carb.  He does many videos and is an entertaining teacher.  Visit his site to see more.

Baked Buffalo-Style Chicken Dip

This is based on Chef John’s original recipe at FoodWishes.com and is pretty much the way he did it. It’s a low carb recipe from the get-go.

3 cups Cooked Chicken, diced
2 (8 ounce) packages Cream Cheese, softened
3/4 cup Hot Pepper Sauce
1/2 cup shredded Pepper Jack cheese
1/2 cup Blue Cheese Dressing
1/2 cup crumbled Blue Cheese
1/2 teaspoon Seafood Seasoning
1 pinch Cayenne Pepper
1/2 cup Onions, chopped
2 tablespoons Pepper Jack cheese, shredded
2 tablespoon chopped Chives or Green Onions (optional)

Preheat the oven to 400 degrees (F.)

In a large bowl, mix the cream cheese, hot pepper sauce seasonings and blue cheese dressing together until mostly combined. Add the chicken, onions and 1/2 cup pepper Jack cheese and stir together. Put the mixture into a 9-inch round baking dish, like a deep dish pie pan, and spread to smooth. Sprinkle with 2 tablespoons Pepper Jack Cheese.

Bake for 15 to 20 minutes until the top is lightly browned. Sprinkle with the chopped chives or onions. Serve with vegetable dippers like cauliflower, celery, tomato slices, mini-sweet peppers, or sliced rounds of kohlrabi.

Makes 8 to 10 servings.

Nutrition Information per serving (1/8)
Calories: 407 Fat: 35.9 g Net Carbs: 2.4 g Protein: 17.1 g