I love it when a recipe jumps out at me and screams, “I’m low carb!” This easy cheese baked steak, that I found at 12Tomatoes.com did just that. It’s so simple to make and so delicious to eat. I moved it right into my make-often file.
While it calls for steak tips, I couldn’t find any at my grocery store, but they did have a lovely package of round streak cut for carne asada, which is thinly sliced and much less expense than many cuts of meat.So I took this and sliced it into smaller strips and used that to make a tender, perfectly cooked dinner. This would be awesome served with thick plank celery root fries or turnip or butternut squash fries. I served with a cauliflower rice medley from Green Giant and some red beans. It would also be great as a steak sandwich.
Steak and Cheese Bake
1 pound Steak Tips or other steak choice
1 cup Sharp Cheddar Cheese, grated
1 cup Fontina Cheese, grated
6 slices Bacon, optional
1 medium Onion, thinly sliced or chopped
2 cloves Garlic, minced
2 tablespoons Herbs de Provence
Sea Salt and freshly ground Pepper, to taste
Preheat the oven to 375 degrees (F.) I used my stove to oven copper skillet for this, but you can transfer the steak mixture to a casserole dish.
Cook the bacon until it is almost done. It will cook more in the oven. If you didn’t cut it into small pieces before cooking, then let it cool and break it into pieces. If you cooked the bacon in a skillet, drain off most of the fat, but leave a little in the pan.
Add the steak tips or pieces and cook on high heat, turning until the steak is browned on all sides.Remove to a plate and set aside.
Reduce to medium heat,add the onions and cook until almost translucent, then add the minced garlic and cook another minute or two.
Turn heat off and add the steak and bacon to the skillet and mix it together. If you are moving it to a casserole, add the steak and bacon, then add the onions and garlic and mix it in the casserole pan. Sprinkle 1 teaspoon Herbs de Provence, about 1 teaspoon of sea salt, and pepper into the mixture and stir.
Sprinkle both cheeses over the top evenly and sprinkle a little more of the Herbs de Provence on top.
Bake for 15 to 20 minutes until the cheese is bubbly and toasty and the steak is cooked to your preference. If you prefer it pinker, then go with less time.
Let sit about 5 minutes, then serve. Makes 6 servings.
Nutrition Information per serving: Calories: 310 Fat: 20.0 g Net Carbs: 2.2 g Protein: 28.1 g
To be frank, I haven’t created too much new this past month or so. Late September and early October were so chilly that I turned to a favorite of mine, a simple stew, just like this recipe. Other than that, I have easy to make Zucchini Mounds, which I adapted from a recipe I saw on line from Mel’s Kitchen. It’s low carb and very tasty, and it’s very similar to zucchini fritters, except it is baked instead of fried. You can also add in bacon bits and/or minced onion for more flavor. I think this would work well with shredded or chopped cauliflower as well. The key to getting a good result is to get the vegetables as dry as possible before mixing them with the other ingredients.
This recipe will make from 12 to 18 mounds, depending on how big you make the mound. I’ve given you the nutrition information for both 12 and 18 as well as made with and without the almond flour. In this recipe, the almond flour is optional and is replacing bread crumbs in the recipe. I don’t believe it is necessary to make a very tasty bite.
Baked Zucchini Mounds
1 1/2 cups packed shredded Zucchini (About 2 large zukes)
1 large Egg
1/4 – 1/2 cup shredded Sharp Cheddar Cheese or Cheddar Jack Cheese or other cheese or choice (harder cheeses work better)
1/4 cup Almond Flour (optional)
1/4 teaspoon dried Basil
1/4 teaspoon Garlic Powder
1/4 teaspoon Salt
1/8 teaspoon Pepper
Preheat the oven to 425 degrees (F.). Line a baking pan with parchment paper and spray with a light coat of baking spray.
In a small bowl, beat the egg lightly to mix the white and the yolk.
Shred the zucchini, wrap in a clean kitchen towel and squeeze the excess water out to get it as dry as possible. Twist and wring the towel until the zucchini is very dry.
Put the zucchini in a medium bowl and add the rest of the ingredients. Mix until combined together.
Drop tablespoon-sized mounds onto the baking sheet and press down with the back of the spoon to flatten and shape a little.
Bake for 15 to 20 minutes until they are lightly browned. Let cool a few minutes, then enjoy.
Makes between 12 and 18 mounds.
Nutrition Information per 12 (without almond flour) Calories: 28.2 Fat: 1.9 g NC: 0.8 g Protein: 1.7 g
Nutrition Information per 18 (without almond flour) Calories:19 Fat: 1.3 g NC 0.6 g : Protein: 1.1 g
Nutrition Information per 12 (with almond flour) Calories: 41.5 Fat: 3.1 g NC. 1.0 g: Protein: 2.1 g
Nutrition Information per 18 (with almond flour) Calories. 27.7: Fat: 2.1 g NC: 0.7 g Protein: 1.5 g
I do encounter few challenges now and then. Today had its moments. A great breakfast dish that I made up on the spot, then an easy but tasty lunch of a grilled tuna sandwich. After that, I went shopping. I bought ingredients with the intent of making something special for dinner. I had a pedi/manicure after that and by the time PK and I wandered out of the store, it was late and we felt exhausted. Took the groceries home, then decided to go out to dinner rather than cook.
So we went off to Mimi’s where I had visions of eating their brick chicken. First I had to decline the bread basket they always offer, then ordered the chicken, which comes with a small salad, and requested broccoli instead of potatoes au gratin. That was a challenge in itself. After a wait, the waitress informed us chef was out of half chickens. We could have a breast instead. I decided to go for the pot roast with broccoli, again passing on the potato options. This did not come with salad and while the food was tasty, it was just met and broccoli. Then Mimi’s wanted to send us home with a huge muffin each for the inconvenience, which I had to decline. That muffin alone would probably be 60 net carbs. I am proud of myself for standing strong in this temptation.
So, here’s the menu for Day 11
Food
NC
breakfast
Mock egg & cheese Rarebit
2.5
Tea
0
vitamin B12 gummy
1
lunch
grilled tuna sandwich
1.5
sugar-free sweet pickles
2
snack
Russel Stover’s sugar-free chocolate – 2 pieces
1
Roast beef
0
3/4 cup Broccoli with butter
1.5
gravy
2
coffee with cream
2
1/3 cup Pumpkin Mousse
2.5
16
Breakfast was an inspiration. I hadn’t thought about Welsh rarebit in ages and I really love it. But this was breakfast and I thought I should eliminate the ale in the cheese sauce, so this is a Mock Rarebit.
Mock Egg & Bacon Rarebit for One
2 large Eggs
3 tablespoons Golden Flax Seed Meal
1 tablespoon Olive Oil
1 tablespoon Coconut Flour
Dash of Salt
1 tablespoon Parmesan Cheese, grated
1 slice Bacon, thick cut
2 tablespoons Water
2 dashes of Pepper
In a small bowl, combine 1 egg and olive oil and beat until mixed. Add flax meal, coconut flour, salt, parmesan cheese and water. Mix until completely combined. Spray waffle iron with baking spray or lightly oil using a paper towel. Pour the mix into 1/2 of the waffle iron. This will make two sections of waffle. Bake for about 2 1/2 minutes or until the steam from the iron quits rising. If the waffle is done, the lid will lift easily without tearing the waffle. If there is resistance, let it cook about 10 seconds longer. Once done, cut the sections apart. Use one section for this recipe. Butter the slice and wrap in foil until ready to assemble.
Cook a slice of bacon. I prefer the microwave for this, especially if you have a ridged pan for it. Put a couple of pieces of paper towel under the bacon, then cook for 1 minute or a few second longer until it is crisp. The paper towel absorbs the grease and you can toss it or put it in a bag and use it to light the coals under the grill the next time you BBQ.
In a skillet, melt 1 teaspoon of butter or spray with non-stick spray. Spray the inside of an egg ring and put it into the skillet to heat as the butter melts. Break an egg into a recipe bowl then slide it into the middle of the egg ring. Cook for a couple of minutes until the whites are set. Put a lid over the egg for a minute and the yolk should have a good film over it. Remove the egg ring and flip it over with a spatula if you want it over easy. Add pepper on top if desired.
Put the waffle on a serving plate, then put the bacon next and top with the egg. In a small bowl, put 1/3 cup cheddar cheese with 1 tablespoon whipping cream, basil, and powdered onion. Put in the microwave for about 15 to 20 seconds to melt the cheese. Stir and pour over the top of the egg.
For lunch, we went for an old favorite, a Grilled Tuna Sandwich. This is really like putting tuna salad between bread and adding cheese, but it is so tasty.
Grilled Tuna Sandwich
See all the crispy stuff? That’s cheese and tuna that oozed out while it cooked. Yummy/
Make a flax meal muffin. Then you need:
1 3 oz can flaked white tuna
1 tablespoons Mayonnaise
1/4 teaspoon onion powder
1/4 cup shredded cheese of choice (mozzarella, swiss, or jack)
or use 1 slice of cheese
In a bowl, mix together the tuna, mayonnaise and dried onion.
Cut the flax muffin in half across the middle. Spread tuna on the inside of the bread. Heat a skillet over a medium hot burner, then add a 1/2 tablespoon of butter or cooking spray. Put the bottom of the muffin with the tuna in the skillet, then pile the cheese on top. Butter the top of the muffin and place it on top of the cheese, buttered side up.
Cook until the cheese begins to melt, then use a spatula to turn the muffin over. You may need to hold the top of the bun with your fingers as you flip it. Reduce the heat if it is cooking too fast. Cook the other side for a couple of minutes and check that the cheese is completely melted and the bread is lightly browned.
Serves one.
Nutrition Information for the filling. Calories:261.5 Fat:17.9 g Net Carbs:0.9 Protein: 23.8g
So, I’m up to day 6 of the plan and I think it’s going very well. I can’t tell you if I’ve lost weight, but I feel better and my clothes are a little looser. I didn’t weigh at the start and won’t weigh in at the doctor’s office until August, so it will be a surprise if I’ve dropped a few pounds. But I think the fit of my jeans will give me a pretty good clue before then.
Here’s the eating plan for this day:
6/11/2017
Food
Net Carb
Breakfast
Flax Waffle
0.6
1 slice Bacon
0
Butter
0
Syrup
0
Tea
0
B12 Gummie
1
Lunch
Roast Beef Rollup
4.4
Hard Boiled Egg
0.4
Snack
Chocolate
1
Dinner
Chile Verde
4
1/2 cup Riced Cauliflower
2
Coleslaw
1.8
Tortilla
3
TOTAL CARBS
18.2
Look at the first breakfast item and go bananas! A waffle on an induction period? Who ever heard of that? I can tell you that when I went on Atkins a few years ago, no kind of bread entered the picture and even longer back, the choices were extremely limited.
But now, with the newer approach, many more food are okay on induction. The reason this one works is that it’s made with flax meal rather than flour. While flax is a grain, it’s a marvelous one that has as much fiber in it as it has carbohydrates, so basically, it cancels itself out on the carb meter. Not everyone is a fan of flax meal and it can have some effect on your digestive system similar to a laxative, but I can say the golden flax is delicious and it does help regularity.
I really like this waffle and flax breads are okay in my book. But that is up to you to decide. If you don’t like it, hang in there. Almond flour waffles aren’t too many days away.
Fluffy Flax Waffles
Atkins recipe
I made a couple of minor changes in this. Atkins called for coconut milk and I didn’t want to open a 4 cup container for 1 tablespoon, so I sub’d in cream. I also added a little more sugar substitute. I barely had enough batter to fill my waffle iron, so next time I make it, I may add 1 more tablespoon of the protein powder. It also called for a pinch of salt, but if you use baking powder, there is enough salt in that. I am not sure what baking powder does in this recipe as I don’t think it reacts with the ingredients. Next time I make it, I will make it without the baking powder and see if changes anything.
1 tablespoon Coconut Milk or 1/2 tablespoon Cream plus 1/2 tablespoon Water
1 Egg
1/2 tablespoon Vegetable Oil
1/2 teaspoon Vanilla Extract
1/4 cup Golden Flax Meal
1 tablespoon Vanilla Whey Protein Powder
1/2 teaspoon Baking Powder
1 tablespoon Sugar Substitute*
1/8 teaspoon Nutmeg
Preheat the waffle iron.
In a small bowl, use a whisk to mix the milk or cream and water with the egg, oil, and vanilla extract until blended. Add the rest of the ingredients and mix well.
Spray the waffle iron with baking spray or rub a little oil on the griddles to prevent sticking. Pour the mixture into the middle of the iron and spread it around with a spatula to make sure each well is coated.
Cook for two minutes until the steam from the iron is almost gone. If the lid lifts without resistance, then the waffle is done. If not cook about 10 seconds longer. The lid will lift easily when it’s done.
Cut the waffle in two and serve with butter and sugar-free syrup. I used Mrs. Butterworth’s, but there are several brands available.
Makes 2 servings.
Nutrition information per serving: Calories: 176 Fat: 15.4 g Net Carbs: 0.6 g Protein: 6.3 g
* Use liquid sucralose or Xylitol or other sugar alcohol to avoid any carbs from the sweetener. The granulated variety has up to 1 net carb in the substance used to carry the sweetener.
Roast Beef Roll-up
I was so full from that waffle that I didn’t want a big lunch. I settled on a simple roast beef lettuce roll. This is easy to make and very satisfying. To add a little more protein, I also added a hard boiled egg. The meat and cheese can vary with your own preferences.
Place lettuce on the plate, then put the roast beef on top and spread the cream cheese spread over the top. Put the cheese on top of that, then the sliced tomato. Put whole packet across a large leaf of lettuce, then roll from the narrow end to the larger end in a loose roll. Put face down on the plate. Use a toothpick to hold it together if needed.
Makes one roll.
Nutrition Information per roll: Calories: 289 Fat: 23.1 Net Carbs: 4.4 g Protein: 16.3 g
Dinner was leftovers from Day 2, theChile Verde Casserole. If you didn’t have leftovers, then here’s another option for a tasty dinner that is easy to make and induction-friendly. Try this delicious Salisbury Steak (that’s another name for hamburger steak.)
One of the questions that’s often come up on the Atkins support list on Facebook is what can I eat while I’m on Induction? People want menu ideas and recipes. Believe it or not, many delicious and satisfying meals come in at under 5 to 8 net carbs.
Recently, I decided to go back to Induction to try to get the weight loss kick started after gaining back about 25 lbs of my loss. Many factors contributed to this over the past year, such as eating out frequently, experimenting with new recipes, and some stress eating in the OMG, I have to try that! category. Now I have about 20 lbs more than I want on my body. So I’m going back to phase 1 to get back on track and I decided to document everything I eat for the next two weeks.
Even better, I am going to post my meals each day and give your the recipes or links to the recipes. I’ll even tell you which brands I use on some low carb items.
Day 1
To start this off, yesterday, June 6, 2017, this is what I had for each meal.
Breakfast:
Cream cheese pancakes, with butter and zero carb maple syrup (Mrs. Butterworth’s) and 2 strips of bacon. I also had a cup of coffee with 1 teaspoon creamer and liquid sweetener.
Total net carbs: 4
You can find the Cream Cheese Pancakes recipe here. I did make an adjustment or two to it, but I’ll post those changes in a couple of days when I make them again.
Lunch:
I had a quesadilla made with 1 slice of 1/4″ thick ham, 1 slice Swiss cheese, and a low carb whole wheat tortilla cooked in 1 tablespoon butter.
Total net carbs: 4 g
Super simple recipe and here’s how you do it. Sorry, I didn’t take a photo so next time, I’ll do that and post it here.
In a heavy skillet, warm the tortilla so it is pliable, then remove and melt the 1/2 of the butter. Put the ham and cheese slice alongside the middle of the tortilla and fold it over to form a pocket, like a turnover. Cook in the butter for about three to four minutes until the cheese begins to melt and the tortilla is lightly browned. Turn the pocket over and add the rest of the butter, sliding the tortilla around in the skillet to get the butter on it. (Alternately, you can butter the tortilla top while it is cooking, then just flip it over.)
Cook another three to four minutes until the bottom side is browned. Remove to a serving plate.
Makes 1 serving
Nutrition Information: Calories: 150 Fat: 9.0 g Net Carbs: 3.0 g Protein: 15 g
Dinner:
I had Roasted Chicken Thigh with Spicy Seasoning, 1/2 cup Broccoli spears with butter, and 1 cup Green Salad with Romaine lettuce, spinach, chopped zucchini, chopped cucumber, and 1/4 of an avocado chopped and 2 tablespoons Walden Farms Chipotle Ranch Dressing (0 carbs). Total net carbs: 6.1 g
For a night time sweet, I had two pieces of Russell Stovers Miniatures Chocolate Candy – 0 net carbs. Total for the day: 17.1 net carbs
That included the 1 nc for my chewable Vitamin B12. Must look for sugar free next time I buy.
Simple Roast Chicken
(Pictured at the top of the page)
2 large Chicken Thighs or Breasts, skin on
1/2 tablespoon Spicy Rub (0 net carbs) *
Butter-flavored Cooking Spray or 1 tablespoon Melted Butter
Preheat oven to 385 degrees (F.) Put a sheet of aluminum foil over a deep-sided pan, such as a jelly roll pan or a pie dish.
Wash the chicken pieces and dry with a paper towel. Place on the aluminum foil and spray the pieces on top or brush melted butter over them. If any of the skin is tucked under the chicken piece, pull it out and spread it on the sheet so that it will crisp. Pat the seasoning into each piece of chicken.
Put in oven and cook for 50 minutes. Check that the chicken is done and the skin is crisp. Remove from the oven and let sit about 5 minutes before serving.
Makes 2 servings.
Nutrition information per serving (thigh): Calories: 92.1 Fat: 7.1 g Net Carbs: 0.0 Protein: 6.8 g
Nutrition information per serving (breast): Calories: 300.4 Fat: 19.2 g Net Carbs: 0.0 g Protein: 30.3 g
The chicken breast is actually 2 half breasts, which is how they are usually sold. If you find small chicken thighs rather than the bigger, plump ones, then count two thighs as one serving.
* I use Blazin’ Blends Zesty Seasoned Salt, 0 calories and 0 carbohydrates
Close up of the green salad.
Green Salad with Zucchini & Avocado
1 1/2 cups shredded Romaine lettuce
1/2 cup chopped Spinach leaves
1/4 cup Zucchini, chopped
1/2 medium-sized Cucumber, peeled and chopped
1/4 Haas Avocado, peeled
1/2 teaspoon Lemon Juice
2 to 4 tablespoons Walden Farms Chipotle Ranch Dressing
In a large bowl, preferably with a lid, combine the lettuce, spinach, cucumber, and zucchini. Cut the avocado into small pieces and place in a small bowl, then add the lemon juice. This will help to prevent it from going brown. Put the rest of the avocado in a plastic baggie with a little lemon juice.
Put the lid on the bowl and toss the salad to mix the vegetables in. Serve on the plate or in a salad bowl, then top with the avocado. Pour chipotle ranch dressing over the top.
Makes two 1 servings.
Nutrition Information: Calories: 53.9 g Fat: 3.4 g Net Carbs: 1.6 g Protein: 1.5 g
