Tag Archives: low carb recipes

Main Dish, Mexican/Spanish Recipes, Recipes, Vegetables & Salads

Mexican Style Asparagus Salad Sides with Tostado

Skinny Girl Bistro (R. Averett)

Yesterday was Cinco de Mayo, which celebrates Mexican heritage and pride for those in the United States, and a day of victory over the French forces in the Battle of Puebla in the Mexican state of Puebla. In honor of the day, our household had Mexican themed food. I made tostadas using some of the leftover filling from my Enchiladas con Calabaza recipe and served a delicious, mildly spicy salad made with asparagus. The salad is a recipe that I got from a Wisconsin Cheese web site. To get the recipe, please visit this link.

Tostado Con Carne (with Meat)

To make the tostado, you need for each one:

1 or 2 Flax Corn Tortillas or 1 one low carb Flour Tortilla
2 or 3 tablespoons of the Filling
1/4 cup chopped or shredded Lettuce
1 tablespoon chopped Tomatoes
1/2 tablespoon chopped Olives
shredded Cheddar Jack Cheese
1 tablespoon Guacamole (optional)
1 tablespoon Sour Cream (optional)

Heat enough oil in a skillet to cover the pan with a 1/4 inch layer. When the oil is hot, reduce the heat to medium high and slide in a tortilla. Cook a couple of minutes, then use a pancake turner or heat resistant spatula to flip the tortilla over and cook a couple of minutes on that side. It should get lightly browned. I usually flip them a couple of times. Remove to a paper towel on a plate to drain any excess oil. Repeat for as many tostadas as you plan to make.

Heat the filling and spoon two to three tablespoons onto the tostado base. Top with lettuce, tomatoes, olives and jack cheese. Finish off with a tablespoon of guacamole and a tablespoon of sour cream if you wish.

The calories and carbs for this are dependent on which tortilla you use and what you top it with, but it should be about what the enchilada count is.

Calories: 155.7 Fat: 8 g Net Carbs: 8.25 g Protein: 10.7g

Mexican Style Asparagus Salad

This is a recipe too good not to pass on, which is why I’ve included the link to web site above. I made it pretty much as written except for a couple of slight changes. I added three tablespoons of chopped olives to it, which are mixed in when the tomato is added. I only used half a serrano pepper because I thought it might be too spicy. It could have probably used a whole one. I could not find queso blanco at my local grocery store so I used Greek feta cheese and it worked fine. However, it is probably a little saltier than the Mexican cheese. Next time, I am going to make my own queso blanco and I’ll let you know how that goes.

The other slight change is that I didn’t remove the crushed garlic from the dressing, but let it sit in the mix and continue to add flavor. But then I love garlic. If you prefer the milder taste, let it sit for maybe 30 minutes and then remove it.

So my variation on it:

1 pound fresh Asparagus, trimmed and cut diagonally in 1 inch pieces
1/3 cup Cilantro leaves, chopped finely
1/3 cup diced Onion
3 tablespoons chopped Olives
1/2 Serrano Chile, chopped

Vinaigrette:
1 clove Garlic, peeled and crushed
1/4 teaspoon Salt
1/4 cup Olive Oil
1 teaspoon Mexican Oregano leaves
2 tablespoon White Wine Vinegar
1 tablespoon fresh Lime Juice

Assembly:
1 medium Tomato, seeded and chopped
1 cup (about 4 ounces) crumbled Queso Blanco Cheese

For the asparagus salad:
Bring 2 1/2 cups water to boil and add a dash of salt, then add the asparagus. Let water return to a boil and cook for a minute and tests the asparagus with a fork. It should be slightly tender, but still crisp. If it isn’t, cook another minute and test again. You don’t want the asparagus to be overcooked. Rinse with cold water and drain. Place the asparagus in bowl, and add the cilantro, onion, olives and chile and mix together.

For the vinaigrette:
Combine all of the vinaigrette ingredients into a jar with a lid and shake well to mix. Let it sit for about 30 minutes, then shake again and remove the garlic, if you wish.

Toss the asparagus mixture with the vinaigrette, and refrigerate at least 2 hours or overnight. Just before serving, add the tomato and Queso Blanco Cheese, then stir it together.

While this is made with asparagus, which is now in season and is reasonably priced, I think it would work equally as well with broccoli or cauliflower or a mix of the two. It might work with Brussels sprouts as well, but I would cut them in half and steam them until tender. And don’t overlook zuchinni as a possible substitute. The flavors would be excellent.

Nutrition Info for the asparagus salad (1/4th recipe):
Calories: 199 Fat: 4.7 g Net Carbs: 6.4 g Protein: 3.9 g

Posted on 5/6/2013

Recipes, Vegetables & Salads

Celery Root is Gnarly

Photo by DocteurCosmos from Wikipedia

No, really, it is! Just look at it and it’s one gnarly vegetable… not to mention dirty! So, it’s not at its most attractive when you see it in the produce department, but if you look past its bumpy, filthy exterior, inside is a wonderfully creamy, tasty heart of delicate celery taste in a potato-like texture.

One of the absolute benefits of changing to a low carb lifestyle that has practically eliminated potatoes and rice from my diet is that I am finding wonderful substitutes that fill in amazingly well. I have not replaced a baked potato yet, but any other way of cooking it, I have alternatives that are delicious and satisfying. Celery root is one more of them. Also known as celeriac or knob celery, this is a not actually the same celery you buy in long sticks, but a special variety from the same family that is cultivated for the root.

Last night, I loosely adapted a recipe from Epicurious that used potatoes and celery root cooked with Parmesan cheese sauce. The original recipe is here if you want to try it, but the new, improved, low carb version is below made with kohlrabi, celery root and a combination of Irish Cheese and mozzarella.

Layered Kohlrabi, Onion and Celery Root Casserole

1 cup Celeriac, Celery Root, (about 3 to 4 “), peeled and sliced
1 cup Kohlrabi, (about 2 small 2”) sliced
1/4 teaspoon Nutmeg, ground,
1/2 cup Onions, raw, sliced
1/2 teaspoon Garlic powder or minced garlic
1.5 oz Dubliner Irish Cheese, cut into pieces
1/2 cup Mozzarella Cheese
1/4 cup Whipping Cream, .
1 tbsp Better Than Bouillion, Chicken, in 3/4 cup water or 3/4 cup chicken broth

Preheat oven to 375°F. Butter small casserole dish. Layer 1/2 of the celery root, then 1/2 of the kohlrabi, then the onion slices. Repeat the celery root and kohlrabi layer. Cover with plastic wrap and microwave for 3 minutes, Let rest a minute, then microwave another 2 minutes. This gives you a shorter cooking time in the oven.*

Meanwhile, heat cream and bouliion mixed into the water in a small sauce pan. Add 1/4 teaspoon nutmeg and garlic powder. Mix in cheeses and stir until melted. Pour over the vegetables.

Bake in oven for 30 minutes or until the liquid is slightly absorbed and the top is browned. If vegetables aren’t quite done, cover with foil and cook and additional 10 to 15 minutes. Let rest at room temperature a few minutes before serving.

*If you prefer not to microwave, cover the casserole with aluminum foil and cook for 30 minutes, then remove the foil and cook for 20 to 30 minutes more until vegetables are tender and the top is golden brown.

Makes 4 servings

Nutrition Info: (1 servings)
Calories: 150 Fat: 10.2 g Net Carbs: 6.3 g Protein: 6.7 g

Posted on 4/5/2013

Recipes, Vegetables & Salads

Irish Style Celery and Kohlrabi

Poor celery… so often relegated to lesser roles in cooking. It’s often teamed with the onion and garlic saute that forms a savory base to other dishes or chopped and added to salads like potato salad or pasta salad or dinner salad, but rarely is it the star of the show. And it is absolutely delicious when cooked with a nice supporting cast of seasonings and a top notch co-star like kohlrabi. I am guilty of overlooking this stand out vegetable myself, even though I know it is tasty, so good for you and low in carbohydrates and calories.

Celery is at its most beneficial raw or steamed for about 10 minutes, but this dish is baked and it is still loaded with good nutrients, that’s how loaded the celery is. Add in the kohlrabi and you’ve boosted the nutrients as well as helped your immune system, digestive tract and other functions of your body. This is a win-win.

A little over a week ago, I finally convinced my roomie to try a low carb diet. She’s gone through the counting calories, exercising like a fiend and generally doing everything her doctor and nutritionist has recommended. Very little success. So the past week, I have been looking at all induction friendly meals. This recipe is one that is works for any phase of the Atkins program and any others that limit the types of food you can eat in the first two to three weeks of the program. And did I mention that it is delicious?

Irish Style Baked Celery with Kohlrabi

This is a great side dish with grilled chicken, pork, beef or seafood. You name it. It plays well with it.

1 head celery, fresh (about 7 stalks)
1 Kohlrabi, medium-sized, peeled and sliced thinly
1 onion, diced
1 clove garlic
2 slices bacon
1 small bell pepper, chopped
1/4 cup water or chicken stock
2 tablespoons butter, cold
1 tablespoons whipping cream

Preheat oven to 350F degrees.

Separate celery into stalks, remove leaves (save for soup or stew or in your salad) and trim off strings, wash well and cut into pieces about 3/4-inch thick.

Peel and slice the kohlrabi.* Clean and chop the bell pepper. (Cut open and remove the center core with all the seeds and trim the membranes.)

Dice the onion and garlic. Put 1 tablespoon of butter into a heavy skillet to melt, then add the onion and garlic. Cook and stir for a few minutes, then add the celery, kohlrabi and bell peppers. Cook and stir for another five minutes to get mixed and slightly cooked. Put into an un-greased casserole dish or baking pan.

Chop the bacon and add to the celery mix.

In the sauce pan, melt 1 tablespoon butter, add 1/4 cup water and the chicken bouillon or 1/4 cup chicken stock. Add cream and stir together over low heat. Pour over the celery and mix with a spoon.

Bake for 30 to 45 minutes, or until celery is cooked but not mushy.

Makes 4 servings

Nutrition Info:
Calories: 124.5 Fat: 2.1 g Net Carbs: 5.6 g Protein: 3.6 g

*Tip: To make the kohlrabi easier to peel and also speed up the cooking time a little, put the whole kohlrabi into boiling water for about five minutes. Remove to a bowl of cold water to cool, then it will peel and cut easier. Be sure you cut off any fibrous parts of the kohlrabi. Sometimes it is very thick on the skin.

Posted on 9/30/2013

Recipes, Vegetables & Salads

Spring Green Goodness: Asparagus Leek Cauli-Risotto

The idea of ricing cauliflower came from other places, but once I got into the idea, it became a wonderful alternative to rice. My first foray into adapting a rice dish to cauli-rice was my grandmother’s Spanish rice recipe and it was wonderful. I use 1 tablespoon of rice in the dish to bring a little of the real rice texture and flavor to the dish, but it really doesn’t need it.

With the drop in price of asparagus last week for Easter, I bought a couple of bundles and was inspired by a California Asparagus Risotto recipe that also included leek to try this version using riced cauliflower and daikon radish to replace most of the rice in the dish. The result was deliciously wonderful and so good for you. Just look at the beautiful colors in the dish and it shouts Spring!

Asparagus Leek Cauli-Risotto

1 1/2 Cups Cauliflower, raw (fresh or frozen)
1 cup Daikon Radish
1 cup Asparagus, fresh
1/2 cup Mushrooms, fresh
1 tablespoon Rice, white, long-grain, raw
1/2 cup Chicken Broth or Bouillon,
1/2 teaspoon Salt
1/4 Lemon Pepper seasoning
1/4 cup White Wine (I used a California Risling)
2 cloves of Garlic
1 cup Leeks, slices (bottom only)
1 tablespoon Butter
1/3 cup Parmesan cheese

Cut cauliflower into pieces and microwave for about 5 minutes to partially cook. If using frozen cauliflower, microwave about 2 minutes to defrost. Peel the daikon and cut into cubes. Put cauliflower and daikon in food processor and pulse until the pieces are about the size of rice. Set aside.

Cut asparagus into one inch segments on a diagonal and microwave in a bowl for about 30 seconds to just slightly steam. Cut or break mushrooms into pieces. Finely chop two cloves of garlic. Slice leek into thin slices. Melt butter in a deep skillet, brown garlic and rice until just golden brown. Add leeks, then add the cauliflower and daikon mixture and stir together in the skillet. Add one cup of water and stir it around.

Cook on high heat until it boils, then reduce the heat to a simmer. Add 1/2 cup of bouillon or chicken broth and stir in. Cook until the liquid is absorbed, stirring every five or so minutes. When almost all the liquid is gone, add white wine, asparagus, mushrooms and seasonings.

Cook over low heat until the liquid is almost gone and the dish is just moist. Sprinkle on cheese and serve. This took about an hour to reduce the liquids from start to finish. Makes 4 to 6 servings

Nutrition Info 1/4 of recipe:
Calories: 140.8 Fat: 5.8 g Net Carbs: 10 g Protein: 5.6 g

1/6 of recipe:
Calories: 93.9 Fat: 3.9 g Net Carbs: 6.7 g Protein: 3.7 g

Posted on 4/2/2013

Recipes, Vegetables & Salads

Celebrate St. David’s Day with Leeks

March 1st is St. David’s Day (Dewi Sant), the patron saint of Wales. While St. Patrick’s is the more well known holiday, St. David’s Day, which is his feast day, also has a food associated with it. That food is the leek. If you’ve used or eaten leeks, chances are it was in potato leek soup. But there are many other ways to prepare this delicious, onion-like vegetable. It has a milder flavor than onions and makes an excellent side dish, as this recipe for Leeks with Tomatoes and Bacon attests. I found this recipe at Allrecipes.com, posted by sal, and I adapted it to a low carb recipe.

Cennin gyda Thomato a Bacwn
(Leeks with Tomatoes and Bacon)

1 low carb Tortilla
1/2 cup Chicarrones (fried pork skins) – optional
1/4 teaspoon dried Rosemary
1/4 teaspoon dried Thyme
1/4 teaspoon dried Sage
2 Leeks, sliced
1 medium Tomato, sliced
1/4 cup shredded Mozzarella Cheese
1 tablespoon Butter, melted
1/4 cup crumbled Bacon or diced Ham

Toast tortilla under a broiler or in a toaster oven until lightly browned. Allow it to dry out, then break into crumbs. Break the pork skins into crumbs also. In a small bowl, mix crushed tortilla and pork skins, rosemary, thyme and sage.

Preheat oven to 400 degrees F (175 degrees C).

Leeks cooking in the pan.

Slice leeks into thin rings and wash well in a colander under running water. Be sure to separate the rings to make sure no dirt remains. Drain well and let the leeks dry in the colander until you are ready for them.

Cook bacon on a rack over a deep pan in the oven for about 20 to 25 minutes until the bacon is well done. Let it cool, then crumble or tear the bacon.

In a large skillet, pour 2 to 3 tablespoons of bacon grease, add the leeks and saute for about 10 minutes until the leeks are almost tender.

Reduce the oven temperature to 350 degrees F.

Spread the leeks into the bottom of a medium baking dish or a deep dish pie plate. Layer with tomato slices and half the mozzarella cheese. Top with the crushed tortilla mixture, the rest of the cheese and drizzle with melted butter.

Bake 25 to 30 minutes in the preheated oven, or until golden brown.

Makes 4 to 6 servings.

Nutrition Info (4 servings) Calories 116.8 Net Carbs 7.3 g Protein 6.9 g
(6 servings) Calories 77.8 Net Carbs 4.8 g Protein 4.6 g

Posted on  3/1/2013