Tag Archives: low carb recipes

Recipes, Seafood

Savory Rolls of Sole with Bacon and Zucchini

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I nabbed some Dover Sole at my grocery store a few days ago, which is something I don’t see too often.  I was very excited to do a recipe using the sole and found many of them on the internet.  But I settled on an adaptation of Chief John’s Crab Stuffed Sole.  I didn’t have any crab and I wanted to do something a little different with it anyway, so I came up with this recipe using vegetables and bacon instead.

For the low carb bread crumbs, you can crumble any low carb bread – you only need a 1 tablespoon – or use the lowest carb commercial bread crumbs you can find.  I have leftover bread stuffing mix from my Christmas dinner.  Not the stuff made into the stuffing, but the seasoned, cut up squares from my recipe here.

The result is a delicious, a lightly-flavored roll of sole filled with tasty vegetables and bacon and topped with a toasted mayonnaise sauce. Try the original with crab or try this version.  Either way, you’ll love it.  And if you can’t find sole, try cod or another boneless white fish filet.

Bacon and Zucchini Stuffed Sole

1/2 cup chopped zucchini
2 strips of bacon, fried and chopped
1 tablespoon low carb bread crumbs
2 teaspoons minced green onions
1/2 teaspoon lemon juice
Salt and black pepper

1/2 cup mayonnaise
1/2 teaspoon lemon juice
1 pinch paprika
8 2 oz. sole fillets (1 lb.)
Paprika to taste

Preheat oven to 400 degrees F.  Lightly oil a baking dish or spray with cooking spray.

Finely chop vegetables and break bacon into small pieces.
Combine vegetables, 1/2 teaspoon lemon juice, bread crumbs, and black pepper together in a bowl.

In a small bowl, stir together mayonnaise, 1/2 teaspoon lemon juice and cayenne pepper.

Wash the sole fillets and pat dry. Place flat side up on your work surface or a silicone mat. Season fillets with a little salt and paprika. Divide stuffing mixture between the fillets, spreading it down the length of the filet. Roll each filet up around filling, rolling the full length of the filet so it makes a spiral roll with the filling in layers inside. Place rolled sole in the prepared baking dish.

Distribute filling the full length of the filet.
Distribute filling the full length of the filet.

Using a spoon or spatula, spread 1/2 the mayonnaise mixture over the sides and tops of each sole roll to coat. Place remaining mayonnaise mixture in a small plastic bag and cut the tip of a corner off to squeeze out the mayonnaise.  Pipe the mixture in a zigzag pattern over the top of each filet roll and sprinkle paprika over the top.

Roll the filets from the shorter side up to form roll.
Roll the filets from the shorter side up to form roll.

Bake in the preheated oven until browned on top and fish flakes easily with a fork, 15 to 20 minutes.

Makes 4 servings (2 rolls each)

Nutrition Info per servings:
Calories: 336 Fat: 3.6 g Net Carbs: 2 g Protein: 28.7

Notes: As you can see from my photo, If you nip off too much of the bag tip, the flow will be too big for neat zigzags.  Also, try to get evenly sized fillets for this so that the rolls are consistent in size.

Breakfast & Brunch, Recipes

Cereal Options for a Low Carb Lifestyle

Pumpkin Oatmeal & Flax hot cereal

When winter really hits is when I begin to miss hot cereals like oatmeal and cream of wheat.  Actually, the former more than the latter, but you get the point.  On a cold morning, hot cereal really hits the spot and warms the body.  I had pretty much given up on any cereals when a low carb lifestyle, but it’s not as hopeless as I’d thought it was.  Usually anything that I think I might try has been tried by someone else before me and this is the case with hot cereal as well.  There are low carb or close to low carb recipes out there and some that I can adapt to low carb.  So, I am offering up two of these warming recipes and one that is more like a cold granola cereal just to round it out.

These are adapted and changed a bit from the recipes that inspired them.  Enjoy them.

Pumpkin, Oatmeal and Flax Hot Cereal

Swapping out most of the oatmeal for flax means a much lower carb’d recipe.  The oatmeal adds a little in the texture department, but not a lot in the taste, since that is overridden by the pumpkin and cinnamon.  To make this even a little lower in carbs, omit the oatmeal.  It’s still delicious.  I used Golden Flax, but you can use the regular flax as well.

1/4 cup Golden Flax Meal
1/2 tablespoon Oat Meal
1/2 tablespoon Vanilla Whey Protein Powder (optional)
3 tablespoons Almond Milk or Coconut Milk
1 tablespoon Hot Water
2 tablespoons Pumpkin Puree
1/4 teaspoon Ground Cinnamon
1/2 tablespoon chopped Pecans or Walnuts
1/2 teaspoon Sugar-Free Honey or Sugar Free Maple Syrup
1 teaspoon Butter

In a small microwave safe bowl, mix all the ingredients together. Microwave for 30 seconds, then stir. Microwave another 30 seconds. Put the butter on top to melt, then stir in. Add a little extra almond or coconut milk, if you like, and a bit of sugar substitute to taste.

Serves 1

Nutrition Info:
Calories: 254.2 Fat: 19.2 g Net Carbs: 3.6 g Protein: 7.5 g

Nutrition Info without oatmeal:
Calories:244.3 Fat: 19.0 g Net Carbs: 2.1 g Protein: 7.2 g

Hot Cereal Basic Mix for Coconut Flax Cereal

Cranberry, Coconut & Oatmeal Flax Cereal

Sometimes, you just want to have the basic cereal mix for two or three delicious cereals ready to go for a quick breakfast before work.  You can pre-mix the dry ingredients and pre-chop the fruit, if you wish, but store them separately.  This recipe is wonderful with the added chopped cranberries, but you can also use other berries and fruits in it.

Mix
1 cup Ground Flax Seed Meal
1/4 cup Quick Cook Oatmeal, uncooked
1/4 cup Shredded Unsweetened Coconut
1/4 cup Pecans, chopped
2 teaspoons Cinnamon, ground

1/4 cup fresh Cranberries, chopped

When preparing:
1 tablespoon unsweetened Coconut or Almond Milk
1 tablespoon sugar substitute or Sugar Free Honey

To make a four serving quantity that you can store and use during the week for a quick mix, combine all the dry ingredients – flax, oatmeal, coconut, pecans. Cinnamon and sugar substitute — and mix well. Put in a jar and store in the refrigerator to keep fresher.

To prepare the cranberries, chop them in a food processor and put them in a small jar, add a drop of lemon juice and put in the fridge. They won’t keep as long as the dry ingredients and tend to weep juice, so it’s best to keep them separate from the dry ingredients until you’re ready to cook. If you can chop them just before using, it is best.

To make one serving, use 1/4 of the mix, 1/4 of the cranberries. Add 1 tablespoon of unsweetened coconut milk and 1 tablespoon of sugar substitute or sugar free honey, then stir all together. Microwave for 30 seconds, then stir. Microwave another 30 seconds, then stir again. Put a pat of butter on top and a splash of coconut milk or cream, if you like. Add sugar substitute to your preference.

Makes 4 servings.

Nutrition Info per serving (with cranberries)
Calories: 259 Fat: 22.2 g Net Carbs: 3.3 g Protein: 7.6 g

Instead of cranberries, you can use raspberries, blueberries, peaches, apples, or blackberries. 

Peach, Flax and Pecan Granola Cereal

This is one I came up with although the technique isn’t unique. I was hoping it would have more of a peach taste than it does, but I did use canned peaches and it might work better with a fresh peach puree.

1/4 cup Flax Meal
2 tablespoon Golden Flax Meal
3 tablespoons Almond Flour or Ground Almonds
1 tablespoon Wheat Germ
2 tablespoons Water
1/2 teaspoon Cinnamon
Pinch Clove
1/4 cup pureed sugar free Peach slices
1 tablespoon Sugar Free Peach syrup
1 tablespoons Almond Butter
1 tablespoon Sugar Free Maple Pancake Syrup
2 tablespoons chopped Pecans

Preheat oven to 350 degrees. Prepare a baking pan with parchment paper sprayed with baking spray.

Mix all ingredients except water together, then add enough water to make a crumbly dough. Spread in clumps on the baking pan. This will make a granola-like cereal.

Bake for 40 minutes at 350 degrees, then lower temperature to 250 degrees and bake in 10 minute increments until the cereal is dried out and crunchy.

Store in a plastic container. Serve with unsweetened almond or coconut milk. Makes three 1/2 cup  servings.

Nutrition Info per serving:
Calories: 2169.5 Fat: 13.5 g Net Carbs: 3.4 g Protein: 6.1 g

 

Beef, Main Dish, Recipes

Chicken Fried Comfort Food

Just because you’re trying to keep your carbs in check doesn’t mean you can’t enjoy one of the classic comfort foods of the south, Chicken Fried Steak.  For those not in the know, this is not chicken prepared to taste like steak, but cubed steak prepared as you would make fried chicken.

I have tried several versions over the years from the simple crust version, which is what this recipe is like, to the complete batter-fried version that uses a thick egg and flour mix to make a thick crust around it. This is my preferred version, using just a light flour coating so you don’t have a lot of carbs in the coating.  Both a low carb flour like CarbQuick or LC Foods Flour and Coconut Flour work well with this recipe.

This recipe is inspired by Alton Brown’s recipe with only a few substitutions to make it low carb. If you want those carbs, then go to Alton’s version.

Chicken Fried Steak

1 pound Cubed Steaks (4)
1 teaspoons Salt
1/2 teaspoon Ground Black Pepper
3/4 cup Low Carb Flour
1 whole Egg, beaten
1/4 cup Coconut Oil

Gravy:
1 cup Chicken Broth
1/4 cup heavy Cream
1/2 teaspoon Thyme
Dash Cayenne Pepper

Preheat oven to 250 degrees F. You’re going to use it to keep your steaks warm while you’re preparing them and making the gravy.

Season each piece of steak on both sides with the salt and pepper. Prepare two shallow pans, one with the flour and one with the beaten egg, Lightly dredge the steaks in the flour, then pound them with a meat tenderizer to work the flour into the meat and get it to about 1/4 inch thick.

Dredge the meat again in the flour, then dip in the egg and back in the flour again. Repeat the process with each steak.

Place the meat onto a plate and allow it to rest for about 15 minutes before cooking.

Place enough of the oil to cover the bottom of a 10 inch skillet (cast iron works well) and set over medium-high heat. Once the oil begins to shimmer, add the meat two at a time. being careful not to overcrowd the pan. Cook each piece on both sides until golden brown, approximately 4 minutes per side. Remove the steaks to a wire rack set in a small sheet cake pan and place into the oven. Repeat with the remaing steaks.

Add the rest of the oil, or at least 1 tablespoon, to the pan. Whisk in 3 tablespoons of the leftover flour. Add the chicken broth and deglaze the pan with the whisk.  Continue to whisk until the gravy comes to a boil and begins to thicken. Add the milk and thyme and whisk until the gravy thickens enough to coat the spoon, approximately  10 minutes.  (Low carb flour will not thicken as quickly or possibly as thick as you would like.) Season to taste, with more salt and pepper, if needed. Serve the gravy over the steaks.

Nutrition Info per steak
Calories: 325 Fat: 20.2 g Net Carbs: 2.4 g Protein: 31.7 g

Breakfast & Brunch, Pork, Recipes

Make A Low Carb Breakfast Casserole

About this time of year, I see several recipes for breakfast casseroles to serve for the holidays and with New Year’s Day coming up, you might be looking for one you can make ahead and just put in the oven the morning after.  For a low carb lifestyle, the main problem  with most egg casseroles is that they include bread.  This spicy dish doesn’t have any bread in it, but it is loaded with sausage, cheese and Pico de Gallo for a bit of bite.  It goes together quickly.  It can be partially cooked so you can put it in the refrigerator then finish cooking it in the morning or just prepare the filling,  put it in the ‘fridge in a bowl, then mix up the eggs and finish it the next day.  What could be easier?

Spicy Egg Casserole

8 large Eggs
1/2 pound Country Seasoned Pork Sausage
1/2 cup Sweet Bell Peppers , diced
1/2 cup Pico de Gallo
1 cup Cheddar Jack Cheese
1/4 cup Queso Fresco, crumbled
1 teaspoon Dried Mexican Oregano
2 teaspoons Italian Seasoning
4 tablespoons Sour Cream
2 tablespoons Green Onions, chopped

Preheat oven to 350 degrees (F.) Prepare a deep dish pie tin or an 8’x8″x2″ cake pan by buttering the bottom and sides or spraying with cooking spray.

In a skillet, add 1 tablespoon butter and saute the bell peppers until just tender, stir in the Pico de Gallo and cook a minute longer. Remove from pan. Add the sausage, crumbling with a spatula until lightly browned. Sausage should be in small pieces. Remove from heat. Spread mixture over the bottom of the prepared pan. Crumble the Queso Fresco on top, then add 1/3 cup of cheddar jack cheese over the top.

In a bowl, mix eggs and seasonings together along with 2 tablespoons of water. Beat by hand until completely mixed together. Add salt and pepper to your preference. Pour over the sausage mixture, then top with 1/3 cup of cheese.

Bake for about 30 minutes until the eggs are set and the top is golden brown. Add the remaining cheese and cook until it is just melted.

Cut into pieces and serve with sour cream and chopped green onions.

Makes 4 to 6 servings

Nutrition Info: 1/4 of recipe
Calories: 519 Fat: 40.5 g Net Carbs: 5 g Protein: 34.5 g

Nutrition Info: 1/6 of recipe
Calories: 346 Fat: 27g Net Carbs: 3.3 g Protein: 23 g

Tip: To prepare ahead, go right to step two and make the peppers, pico and sausage mixture, then put into a plastic container or bowl and cover with plastic wrap, then put it in the ‘fridge until the next morning. Then simply warm it up in a microwave for a minute, then spread it into your baking dish. Mix the eggs and bake.

Alternately, you can prepare the casserole and bake it for 20 minutes. Then pull out, cover with plastic wrap, put it in the ‘fridge. Pull the casserole out the next morning, put it back into a 350 degree oven and bake for another 20 to 30 minutes to finish cooking, then add the top layer of cheese and bake 5 more minutes to melt it.

 

Desserts, Recipes

Brownie Rum Balls Made Easily

This was an experiment inspired by a recipe I saw to make chocolate covered rum balls from stale brownies.  Well, I had some stale Atkins Brownies in my pantry. By stale, I mean over two years old and usually these things get pretty hard by that point.  As it turned out, they weren’t as hard as I thought they might be, but just a little dry.

But they wouldn’t work for recipe I originally saw, so I transformed them into these delicious Brownie Rum Balls that are wonderful and the next best thing to the real version.  Plus, they are easy to make.

Brownie Rum Balls

… or Bourbon Balls or Brandy Balls

5 Atkins Brownie Bars, stale are fine (1 pkg)
5 tablespoons Almond Flour
3 tablespoons rum, bourbon or brandy (to taste)
3 tablespoons sugar substitute
3 to 4 tablespoons Powdered Sugar Substitute

Break or cut the brownies into five or six pieces each and put in a microwavable bowl. Microwave for 30 seconds. Stir and microwave another 20 seconds, then stir again, until the brownies are all melted and can be blended together.

Add almond flour and granulated sugar substitute and stir together, then add rum (bourbon or brandy) and mix together until it all holds together in a dough. The dough will be moist but able to shape. If it is too moist add a little more almond flour.

Put wax paper or parchment paper down on a baking sheet. Use a teaspoon to get about 1/2 teaspoon of the dough and roll into a ball. Place on the paper. Repeat with the rest of the dough. The balls should be about 1/2 inch in size and you should get about 35 to 36 balls from the dough.

Let sit and dry a little, then put powdered sugar substitute on a saucer and roll each ball in the powdered sugar, then put back on the paper to dry.

Once dry the balls can be put in a wax paper lined box or a tin until ready to eat.  Makes  35 or 36 balls.

Nutrition Info: per ball (35 per recipe)
     Calories: 30.2 Fat: 1.5 g Net Carbs: 0.4 g Protein: 1.9 g

Tip: If you don’t have powdered sugar substitute, you can make it by putting 1/4 cup sugar substitute in a blender and blending until it is powdered. OR you can simply roll the balls in granulated sugar substitute.