Tag Archives: kohlrabi

Recipes, Vegetables & Salads, Vegetarian

Yummy Roasted Vegetables

Even in winter, we have a lovely selection of vegetables that are simply scrumptious when roasted. This recipe is based on one Yummly sent in my email, but I’ve made changes to only include low carb vegetables in the mix. No potatoes or carrots in it. I did go a little overboard when I prepared my vegetables and ended up with enough to feed ten to twelve people. Good thing I love these veggies. So, I scaled it down to half that size and this should make enough nice side servings for six.

Hearty Winter Roasted Vegetables

2 small Golden Beets
1 cup Kohlrabi
1 cup Turnips
1 cup Cauliflower flowerets
2 stalks Celery, medium-sized
1 medium Yellow Squash
1 large Zucchini
3 small Sweet Peppers
1/4 cup Olive Oil
2 Tablespoons Balsamic Vinegar
1/2 teaspoon Paprika
1 teaspoon Garlic Salt
1/2 teaspoon Garlic Powder
1/2 teaspoon Pepper
Salt and Pepper to taste

Cut all vegetables into about 1-inch pieces. Try to keep them close to the same sized pieces for even cooking. Keep the softer vegetables (celery, squash, peppers) separate from the harder ones (beets, kohlrabi, turnips, cauliflower).

Preheat the oven to 425 degrees (F). Line a sheet pan with foil for easy cleanup.

Add water about two-thirds up a large pot and bring to a boil. Add hard vegetables and boil for about five minutes to partially cook them. Drain and run cold water over them.

In a large plastic bag, mix the olive oil, vinegar, paprika, garlic salt, garlic powder,and pepper. Stir or slosh it around in the bag until combined. Add the vegetables to the bag, seal and turn a few times to coat all of them.

Spread the vegetables out on the prepared pan. Bake for 20 minutes or until the vegetables are fork tender. Makes 6 servings.

Nutrition information per serving:
Calories: 125 Fat: 9.4 g Net Carbs: 6.5 g Protein: 2.3 g

Poultry, Recipes

Easy Chicken with Mushrooms dish

So easy you can make it on a busy night!

This simple dish is one of my throw-together combinations. Let’s see, I have chicken, mushrooms, and spinach. What can I do with that? Well, this is one delicious option. Simple, yet completely satisfying.

For a side dish, I added cut-up turnips and kohlrabi, cooked in the microwave until fork tender, then added butter and seasoning salt. Yummy. The fresher the turnip or kohlrabi, the sweeter the taste. If they sit too long in the ‘fridge, they will get tough and a bit bitter.

Creamy Chicken with Mushrooms & Spinach

2 large Chicken Breasts
1/2 cup Mushrooms, sliced
1/2 cup Cream
1 oz. Cream cheese
1 teaspoon Mustard
1 cup fresh Spinach
1/2 teaspoon Cumin
2 tablespoons Butter

Cut chicken breasts into several pieces about the same size for even cooking.

In a large skillet, add 1 tablespoon of butter and let it melt. Add the chicken and brown on both sides over medium heat. Chicken pieces should be cooked most of the way through. Remove chicken to a paper towel or plate.

Add mushrooms to the pan and sauté until brown, then add cream cheese, cream, mustard, and cumin and stir. Continue to stir until the sauce begins to thicken. Tear and add spinach and stir in. Return chicken to the pan and add rest of the butter. Cook for another five minutes until chicken is done.

Makes 4 servings.

Nutrition Information per serving:
Calories: 329.5 Fat: 22.4 g Net Carbs: 1.4 g Protein: 28.4 g

Recipes, Vegetables & Salads

Tastes of the Season: Crustless Brussels Sprouts Pie

Depending on how you feel about baby cabbages, as we tend to call Brussels sprouts around our house, this could be a great recipe or one to avoid. I will mention here that you can substitute other vegetables, such as broccoli, cauliflower, and kohlrabi, for the sprouts and it will make a very taste quiche.

I served this with prime rib for Christmas dinner and it was a hit with even someone who wasn’t that crazy about Brussels sprouts. So, for the adventurous, here’s a different side dish for the holidays or any time. This is based mostly on a recipe I got from 12Tomatoes.com and adapted a little bit. I eliminated the crust since most of the carbs are in it, which leaves a much lower carb’d dish. I also added a little ricotta to tone down the eggs and add more texture.

My Christmas dunner with prime rib, cranberry sauce, Brussels sprout pie, creamed cauliflower, and Harvard beets; all low-carb.

Crustless Brussels Sprouts Quiche

2 cups of Brussels Sprouts, trimmed and outer leaves removed
1 cups Heavy Cream or half-and-half
1 cup Gruyere or Swiss cheese, grated
2 Eggs
2 tablespoons Ricotta Cheese
1/8 teaspoon Nutmeg
Salt and freshly ground Pepper, to taste

Preheat oven to 375 degrees (F.) Coat a pie plate with butter or cooking spray.

Bring a pot of salted water to a boil and cook Brussels sprouts for about five minutes until fork tender.

Arrange the sprouts in the bottom of the pie plate, standing them on end if possible. I used frozen sprouts and they refused to stand up. Sprinkle the grated cheese over the top.

In a medium bowl, add eggs, cream, ricotta cheese, and seasonings. Whisk together until blended, then pour carefully over the sprouts.

Bake for 25 to 30 minutes until golden brown. Remove from the oven and cool a few minutes before servings. It will deflate some.

Makes 6 to 8 servings depending on appetite.

Nutrition Information per serving (6 per pie):
Calories: 263 Fat: 23 Net Carbs: 3.8 g Protein: 10.2 g

Nutrition Information per serving (8 per pie):
Calories: 197.3 Fat: 17.3 g Net Carbs: 2.9 g Protein: 7.6 g

Have you tried this recipe? Let me know how you like it.

Main Dish, Poultry

Yummy Chicken and biscuit Casserole

Moving into fall, it’s time for those delicious and comforting casserole dishes that make you feel warm all over. The original recipe for this dates back to my childhood, which was a long time ago in a galaxy no longer in existence. Well, maybe not that long, but you get the idea. Originally, it was made with Bisquick and creamed tuna, but for my low carb variation, I adapted it to use chicken and some other alternate ingredients.  Although the ingredient list is lengthy, it comes together easily and is well worth the effort.

Skillet Chicken Pie

1-1/2 cups cooked Chicken , cubed or chopped
1/2 cup Heavy Whipping Cream
1/2 cup Chicken Broth
1 cup Kohlrabi or Zucchini
1-1/3 cups Green Beans, chopped if you wish
1/4 cup Mushrooms, chopped or sliced
1 cup Cauliflower
1/2 medium-sized Bell Peppers
1 tablespoon Butter
1/4 cup Onions, chopped Onions
1 teaspoon Garlic
1/2 teaspoon Salt
1/4 teaspoon Pepper
1/2 teaspoon Rosemary
1/2 teaspoon ground Thyme
1/2 tablespoon Cornstarch (optional)

For the biscuit topping:
1-1/2 cups low carb Baking Mix or other Flour
3 tablespoons Butter or Shortening
1 tablespoon Cold Water
1/2 cup Finely Shredded Sharp Cheddar Cheese
1 teaspoon Garlic powder

Preheat oven to 375 degrees (F.)

Cut the kohlrabi and cauliflower into bite-sized pieces and either par boil them for about three minutes or cook in the microwave for about 2 minutes. Chop the bell pepper and set aside. If you use zucchini for the kohlrabi, you don’t have to precook it.

Use a stove-to-oven pan to make this. I used my deep copper skillet, but a cast iron skillet or other similar item would work. Otherwise, you’ll need to transfer the chicken base sauce to a baking dish once you’ve cooked it.

In the cooking pan, add 1 tablespoon butter and melt it over medium heat. Add garlic and onions and stir until the onion is tender. Add the bell peppers and sauté a minute or two. Next, add the chicken and stir, mixing it altogether. Add the cream, broth, and the seasonings and stir to mix well. Add kohlrabi cauliflower, and green beans and stir to mix. Heat until it is bubbly.

Add a little water to a cup and stir in the cornstarch if you’re using it, then stir it into the skillet. If you aren’t using it, continue to cook until the sauce thicken some. Once the sauce thickens, turn off the heat and remove from the heat source.

In a bowl, mix the baking mix or low carb flour, a little salt, and garlic powder together. If your using a flour, add in 1/2 teaspoon baking powder. Cut in the butter or shortening or mix it in with your clean hand. Add the water, 1/2 at a time and mix it into the dough until you have a dough that pulls together into a ball easily, but isn’t too sticky. If it needs more water, add a little at a time. Then add the cheese and knead it into the dough. Separate the dough into six pieces and shape into balls, then press flat to a biscuit size.

If you need to transfer the chicken mixture to a baking dish, do it now. If your pan can go in the oven, proceed. Put the biscuits on top of the chicken mixture and spray the tops with a butter-flavored spray.

Bake for 20 to 25 minutes until the biscuits are a golden or light brown. Remove and cool for about 10 minutes before serving. Makes 6 servings.

Nutrition Information per serving:
Calories: 403 Fat: 28.2 g Net Carbs: 10.7 g Protein: 25.5 g

Note: This is about .5 carbs lower per serving if you do not use cornstarch.

Don’t want to make biscuits? You can substitute in 2 basic magic muffins made in a cup, cut horizontally into thirds, then put on top of the chicken base. Sprinkle with the cheddar cheese and bake.

Atkins Diet Tips, Healthy Life, Vegetables & Salads

Induction Eating Plan – Day 5

I’m a little late getting this post done. I ran out of time yesterday and couldn’t manage any more after midnight. So, here’s my Day 5 induction plan menu. I actually repeated a breakfast item and I went out to lunch, so I’ll put those in the diet plan, but I’ll also give you links to a couple of other options.

6/10/2017 Food NC
Breakfast chorizo scramble 2
Turnips/w butter 3
coffee 1
Vitamin B12 Gummie 1
Lunch 1/2 Fajita Salad 7.2
coffee 2
Dinner Pork Riblets 0
Coleslaw 1.8
Total Net Carbs 18

 

Breakfast was a repeat of Day  2 with the repeat of Chorizo with scrambled egg. I usually make enough for two from that recipe, so it’s simple to reheat. I had leftover hash brown turnips from Day 3, so I ate those.

Turnip home fries for breakfast. Give them a try.

Here’s a photo of breakfast with the turnips. Very tasty, believe it or not. They are one of my five go-to potato substitutes. The other four are cauliflower, daikon radishes, kohlrabi, and celery root. Don’t scoff! Almost all of them are 40% lower in carbohydrates than potatoes or sweet potatoes, have a similar flavor when prepared the same way as a potato, and are more equally as versatile to use.

This little chart compares the carbohydrates in all of these options. If you learn to rarely eat potatoes, you will save a bundle of carbohydrates every day.

Food Carbs/1 cup Fiber Net Carbs
Potato 23.6 3.6 20
Sweet Potato 32.3 4 28.3
Daikon Radish 9.4 3.6 5.8
Cauliflower 5.2 2.5 2.7
Kohlrabi 8.4 4.9 3.5
Celery Root 14 2 12
Turnips 8.4 2.3 6.1
Broccoli Stems 6 2.4 3.6

Link to another delicious and induction friendly breakfast recipe: Spicy Egg Casserole

My lunch was a treat on this day as PK and I went to a favorite restaurant and had a chicken fajita salad. At this time, I don’t have a homemade chicken fajita salad recipe or even just chicken fajitas. I’ll have to work on that.  But there are many on the internet if you want to hunt for one. Just be cautious of the ingredients. The one I ordered had white meat chicken, onions, bell peppers, an oil and spice marinade, and included a house salsa that had tomatoes, cilantro and oil in it. Add in lettuce, tomato slices, and cucumber slices with two tablespoons of chipotle ranch dressing and it is a nice low carb salad, but those veggies and dressing do add up to about 7.2 net carbs. I ate half the salad, so the full salad would have been about 14.5 net carbs. I like to leave a little extra space in my daily count for carbs I might have missed.

Here’s a link to a Bacon, Lettuce, and Tomato salad that is on this site.

Tasty Coleslaw

Dinner was a pork riblet that was already seasoned and just needed to be grilled. Great for the summer grill or under the broiler. This was 0 net carbs for the rib, which was awesome.

This is simple to make, especially if you start with the angel hair grated cabbage that you can buy at the store.

2 cups grated Cabbage
1/2 cup grated Kohlrabi
1/2 cup grated Daikon Radish
3 tablespoon Mayonnaise
2 tablespoons Sugar-free Pear Vinegarette or other sweet vinegarette

Clean, peel, and grate the kohlrabi and daikon. (If you can’t find Kohlrabi, you can substitute in broccoli stems.) In a 2 quart bowl, mix the vegetables together. In a small bowl, add the mayonnaise and pear vinegarette. Mix together until well blended, then pour into the vegetables and mix together until the dressing is well distributed.

When you are no longer on phase 1, this recipe can have additions to it, such as grated apple, reduced-sugar craisins, or even fresh blueberries or strawberries. It’s a refreshing salad.

Makes 4 servings.

Nutrition Information per servings:
Calories: 82 Fat: 7.7 g Net Carbs: 1.7 g Protein: 0.8 g