Tag Archives: low carb recipes

Breads, Italian Inspired Recipes, Main Dish, Poultry, Recipes, Vegetables & Salads

Easy Ways to Warm the Heart

From me to you with love, here’s a few recipes to warm your heart or that of your special someone. I’m going to start with a delicious and quick to fix dinner of Parmesan Chicken. This is so good that it should really make a hit with your honey bun or the whole family. Pair it up with the wonderful taste of roasted celery root or kohlrabi.

This is based on a recipe from a mayonnaise company and it takes only a little adjustment or two to make it low carb. One of those adjustments is to make your bread crumbs from a low carb bread. If you don’t have a bread made up, a quick way to do it is to make a cracker bread. You only need a little, so here’s how you can do it.


Quick Almond Flax Cracker Crumbs

2 tablespoons Almond Meal
1 tablespoon ground Flax Meal
pinch Salt
1/2 teaspoon Italian Seasoning
1 tablespoon Olive Oil or Coconut Oil
1 tablespoon Water

Mix together almond flour and flax meal. Add salt, oil and water. Mix well. You want a spreadable paste. Spray a pie tin or cookie sheet with baking spray. Spread the dough over the pan to about 1/4 inch thickness and about 3″ x 3″ square. Bake in a 350 degree oven for 10 to 15 minutes until lightly browned. Let it cool. Crumble the crackers to make crumbs. Makes about 1/4 cup of crumbs.

Batter is shaped into a square, then baked until brown around the edges.

 

Nutrition Info for whole recipe

Calories: 216.8 Fat: 21.6 g Net Carbs: 1.5 g Protein: 3.8 g

One tablespoon is about 0.4 g

 

Parmesan Crusted Chicken

1/2 cup Mayonnaise
1/4 cup grated Parmesan cheese, fresh
4 boneless, skinless Chicken Breast halves or 4 large Chicken Thighs*
1 teaspoon Italian Seasoning
1/2 teaspoon Salt
4 teaspoons seasoned Low Carb Bread or Cracker Crumbs

Preheat oven to 425° (F)

Combine mayonnaise with cheese in a small bowl. Wash off chicken and dry with paper towels. Place in a baking pan and sprinkle with Italian seasonings and salt. Spread the mayonnaise mixture evenly over each piece of chicken, then sprinkle with bread crumbs.

Bake until chicken is thoroughly cooked, about 20 minutes to 25 minutes. The thighs may take a little longer to cook. Check at 20 minutes and cover the pan with foil if the tops are getting too brown and the chicken isn’t quite done.

Remove from oven and let the chicken rest a few minutes before serving.

Makes 4 servings.

Nutrition Info:
Calories: 195 Fat: 14.2 Net Carbs: 0.7 g Protein: 15.7 g

* If you can’t find large thighs, plan for two thighs per serving.

Quick Roasted Celery Root

Honestly, I love the taste and texture of celery root, also called celeriac. It’s a strange-looking root, but the flavor is wonderful. With just a hint of celery flavor, it’s like adding celery salt to your vegetable. While it isn’t exactly a potato flavor, it comes closer to both the taste and texture of potato than anything else I’ve found, which makes it really satisfying with this type of meal.

1/2 Celery Root, cleaned, peeled and cut into large cubes
2 tablespoons Olive oil
1/2 teaspoon Seasoning salt
1/4 teaspoon Pepper
1/2 teaspoon Italian seasoning blend

Preheat oven to 425 degrees(F).

Bring a medium-sized pot half-filled with water to a boil. Put the cleaned and cut up celery root in the boiling water and boil for about 10 minutes. Check that the pieces are fork tender. Drain and dry the cubes.

In a tin pan or cake pan, put the olive oil and seasonings and mix together with a spoon. Add the celery root cubes and make sure they are coated with oil and seasonings. You could also put the oil and seasonings in a plastic baggie, then add the celery root to the baggies and roll them around with your fingers to coat. Then pour the vegetable and oil into the pan and spread around.

Put in the oven for 10 to 15 minutes, then turn each piece over and cook for another 10 minutes. Pieces should be lightly browned on each side.

Makes 4 servings.

Nutrition Info:
Calories: 93.3 Fat: 7.3 g Net Carbs: 6 g Protein: 1.2 g

Coming Soon…

Look for some fast and yummy chocolate candy recipes tomorrow. I have three of them lined up that are taste-tested in my house.

Posted on 2/11/2014

Main Dish, Pork, Recipes

Bonus Chowder Serves Up 2 Ways

I call this a chowder even though most chowders have either corn or seafood in them and this has neither. But it does have a lot f good stuff in it and a nice creamy, cheese sauce that is wonderful. It’s very warming on a cold night and the leftovers can be made into a pot pie for a nice bonus! The Irish white cheddar cheese is a star player in this so try to get some. If you can’t, look for a sharp cheddar.

Ham, Cauliflower, Broccoli & Cheese Chowder

2 cups Broccoli, fresh,, chopped
3 cups Cauliflower, raw
3 cups Ham, diced
1/2 cup Onions, chopped
1 tablespoon Garlic, chopped or minced
1 tablespoon Mrs. Dash (R) Garlic & Herb Seasoning Blend
1/2 teaspoon White Pepper
1 cup Heavy Whipping Cream
2 tablespoons Butter
8 oz. Irish White Cheddar Cheese
1/2 cup Ricotta Cheese (whole milk)
1/2 cup chopped Sweet Peppers
1 tablespoon Chicken Better than Bouillon
1 cup hot Water
1/2 teaspoon Cayenne Pepper

Preheat oven to 350 degrees (F).  Fill a large pot half way with water and bring to a boil. Put chopped broccoli and cauliflower into the water and boil for two minutes. Drain.

In a large pot, melt butter and add onions and garlic. Sauté until tender, just a few minutes. Mix bouillon into one cup of water and add along with the whipping cream, ricotta cheese and seasonings and cayenne pepper and mix together. Cut cheese into chunks and stir into cream mixture. Stir in broccoli, cauliflower, ham and peppers until well mixed.

Pour into baking dish and bake for 40 to 50 minutes until chowder is bubbling and vegetables are tender.

Serve in bowls. Makes 8 servings.

Nutrition Info:
Calories: 355 Fat: 27.6 g Net Carbs: 4.8 g Protein: 20.8 g

Ham, Cauliflower and Broccoli Pot Pie

Have leftovers? With just two of us eating this, we had quite a bit left over and I decided that it would make a great filling for a pot pie, so I made two pot pies and still had enough left to make a pie in a tin for four more servings.


Preheat oven to 400 degrees (F.)

To make the pot pie, spray two single serving pie tins- you can buy aluminum foil individual ones at grocery stores, Wal-Mart and dollar stores, or use 1 cup ramekins – with cooking spray and put 3/4 of a cup of the chowder into each tin.

Mix the topping:
1/3 cup Carbquick baking mix or other low carb baking mix or almond flour
1/2 teaspoon baking powder
1 egg
2 tablespoons heavy cream
2 tablespoons water
1/2 teaspoon Italian seasonings
Pinch salt

Spoon half the topping on each of the filled pies, spreading it evenly. It will be fairly thin. Bake 25 to 35 minutes until the crust is golden brown.

Makes 2 servings.

Nutrition Info:
Calories: 488 Fat: 38.5 g Net Carbs: 6.7 g Protein: 26.3 g

Posted on 2/7/2014

Beef, Italian Inspired Recipes, Main Dish, Recipes

Delicious Spaghetti Loaf

My grandmother served this often on Sundays and it was a favorite. Use spaghetti squash to keep the carbs low.  Or if you want the true taste of pasta, use a combination of 1 cup spaghetti and 2 cups spaghetti squash, which will raise the net carbs per serving to about 11.5 g.   For comparison, if you make this recipe with just 2 cups spaghetti pasta, the net carbs will be about 14.4 g.  Using just spaghetti squash comes in at 7.1 g.

I made this using Dreamfield’s pasta, but as of 04-14, it has been proven that this pasta is not low-carb nor is it ok for diabetics to use. My photo still shows pasta, but when making this use spaghetti squash instead to stay low carb.

Grandmother’s Spaghetti Loaf

2 lbs. Ground Beef
2 cups Canned Tomatoes, diced
1 cup Onions, diced or chopped
1 tablespoon Italian Seasonings
1 teaspoon ground oregano
2 large Eggs
1/2 cup Sweet peppers, chopped
3 cups cooked spaghetti squash
1 tablespoon Garlic, minced
1/4 cup Parmesan Cheese, grated

Cook the spaghetti squash* until done (al dente). Put in a large bowl. Turn on the oven to preheat to 350 degrees (F.)

Add the rest of the ingredients. Wash your hands and mix with your hands until the ingredients are mixed well together. Pour into a baking dish and form into a loaf. Sprinkle the top with freshly grated Parmesan cheese.

Bake for about 40 to 50 minutes until the meat is done and the top is browned and slightly crispy.

Makes 8 servings

Nutrition Info:
With spaghetti squash: 1/8th of recipe
Calories: 240.4 Fat: 4.1 g Net Carbs: 7.1 g Protein: 28.1 g

For comparison, if you make this recipe with 2 cups spaghetti pasta, the net carbs will be about 14.4 g.

Tip:  You can cook the spaghetti squash in the oven by cutting it in half, putting both sides face up on a cookie sheet and putting it in a 385 degree (F) oven and roasting it for about 40 minutes. Or, you can poke slits in the squash with a knife, wrap it in plastic wrap and put it in the mircowave for about 5 minutes on high. The squash is done when the outside skin is soft. Let cool, them cut it open and remove the seeds from the strands of squash, then pull the strands out and separate them.

Posted on  2/5/2014

Asian Recipes, Beef, Main Dish, Recipes

Recipes to Celebrate Chinese New Year

I can think of no better reason to explore Chinese food made low carb than to celebrate the Chinese New Year, the year of the Horse, coming up on January 31st. Of course, Chinese food isn’t that hard to make low carb because it’s loaded with veggies and protein, but the only really worries are the sauces. And those can be adapted. So here are some adapted recipes to make your feast low carb delicious. And while you’re at it, check out these recipes on this site:

Basic Cauli-rice – a great alternative to the steamed rice that is really delicious.
Asian Fusion Dirty Cauli-rice – a meal in itself with shrimp and other goodies
Fish and Veggies Tampura Style – make this favorite

Rather than putting these all on one long page, I’m going to give each recipe a separate page, so follow these links to more great Chinese recipes made low carb delicious!
Egg Foo Yung
Orange Chicken with Bean Sprouts (also works for shrimp)
Chinese Almond Cookies

Stir Fried Beef and Broccoli

One of my favorite stir fry dishes is this wonderful, colorful Beef and Broccoli dish. The key with almost all quick cook meals is to prep the food before you begin cooking. There is about 1 1/4 hour of prep time from the time you start on the meat. Part of that is waiting for the marinade to get into the meat to help tenderize and flavor it. If you are serving Cauli-rice with it, be sure to get it on about 15 minutes before you start cooking this dish.

Beef Marinade
1 teaspoon Soy Sauce
1/4 teaspoon Salt
1/8 tsp Sugar Substitute
8 oz. Steak, sirloin, strip or round

Sauce
1/2 tablespoon Cornstarch or Thick-It-Up
1/2 tablespoon Soy Sauce
1/2 tablespoon Scotch or Sherry
1 teaspoon Sesame Oil
2 tablespoons Beef Broth or water with 1 tablespoon Beef Bouillon in it

Vegetables
1/2 pound Broccoli, fresh
1/2 cup, medium Onions (about 1/2)
2 stalks Celery
1 clove Garlic
1 1/2 tablespoons Vegetable Oil
1 teaspoon Ginger Root
1 or 2 dried red Chinese pepper, crushed

Prepare the marinade ingredients. Cut the steak into thin strips and place in a bowl. Cover with marinade and mix it around. Cover with plastic wrap and put in the refrigerator for an hour.

While the beef marinates, prepare the vegetables. Chop or finely slice onions, depending on how big you want the pieces in your meal. Peel the strings on the celery, then slice into 1/4 inch pieces on a diagonal up the stalks. Cut the broccoli into bite-sized pieces, then bring a pan of water to a boil and par boil for 2 minutes. This brings out a bright color and cooks the broccoli just a little before stir-frying it.

Prepare the sauce by dissolving the cornstarch in the beef broth, then add soy sauce, whiskey (or sherry). And sesame oil. Set aside.

Heat a wok or deep skillet over high heat until it is hot. Add 1 tablespoon vegetable oil and heat until it begins to sizzle. Add the beef and cook for a minute or two until it is lightly browned. Using a slotted spoon, transfer meat to a plate.

Reduce heat to medium high, then add additional oil. Add the ginger garlic and chili and stir fry until you can smell the garlic and ginger. Add the onion and celery and stir fry for a minute or so, then add the broccoli and stir fry 2 minutes. Add 1/3 cup beef broth and continue to cook for another 2 or 3 minutes, then add the sauce/cornstarch mix and the beef, and stir in until the sauce thickens and the meat it thoroughly heated.

Serve with cauli-rice immediately.

Makes 4 servings.

Atkins All Phases – For phase 1, omit the cornstarch and cook the sauce down until it thickens more.

Nutrition Info per serving:
Calories: 187.5 Fat: 7.5 g Net Carbs: 6.8 g Protein: 23.8 g

Posted on 1/24/2014

Asian Recipes, Main Dish, Pork, Recipes

Celebrate Chinese New Year with Egg Foo Yung

Recipe number 2 in my celebration of the Chinese New Year is for Egg Foo Yung. This is a natural for a low carb recipe… it’s eggs! Ok, there is a sauce, but it, too, can be low carb. This recipe is wonderful and easy to make. If you’re preparing these to serve with a stir fry, make these first and keep them warm on a plate in an oven at 250 degrees while you cook the stir fry. Or you can warm them right before serving by putting them in the microwave for about 1 minute for two or three of them. These make a great appetizer, brunch or main meal. Make them smaller for appetizers and larger for brunch or a main meal. This recipe makes six smaller ones – about 3 inches across.

Egg Foo Yung

Egg Batter
3 eggs, lightly beaten
1/3 cup fresh bean sprout
2 tablespoons minced scallion
2 tablespoons minced bamboo shoots or celery or shredded Chinese cabbage
2 water chestnuts, minced
1/4 cup slivered cooked ham or 1/3-1/2 cup chicken or 1/3-1/2 cup pork
1/3 teaspoon soy sauce
2 tablespoons coconut oil (or other cooking oil)

Foo Yung Sauce
1/2 cup chicken broth
1 teaspoon soy sauce
1/2 teaspoons sugar substitute
1/2 teaspoon vinegar
1 teaspoon cornstarch or Thick-It-Up
3/4 teaspoons water

Cut the bean sprouts, celery, water chestnuts and scallions (green onions) into small pieces. Put in a bowl. Add ham, sausage or cooked pork. In a separate bowl, beat eggs and soy sauce together, then mix into the meat and vegetables.

Prepare sauce by mixing chicken broth, soy sauce, and vinegar together. Mix cornstarch and water together. Set aside.

Heat an omelette pan or other small skillet and add a little of the oil to coat the bottom. For small patties, spoon 2 tablespoons of the egg and meat mixture into the skillet. Use a spatula to push any egg that runs out back into the patty, shaping it into a round. Cook over medium high heat for about 1 minute until it is partially set and lightly browned on the bottom. Turn over and cook for another minute. Check to see if it is browned, then remove to a warmed plate. Repeat with the remaining egg mixture. To make more at one time, you can use a griddle that will handle about four at a time.

For the larger patty, about 4″ across, put 1/4 cup of mixture in the middle of the pan and cook the same way, taking about 1 1/2 minutes for each side.

Put the chicken broth mixture into a small pan and bring to a boil, reduce the heat, then add the water and cornstarch mixture and cook until the sauce thickens. Spoon over the egg patties and serve

Makes 6 to 8 small patties or 3 to 4 large ones.

Atkins All phases – omit the cornstarch for phase 1

Nutrition Information – 2 small patties or 1 large patty (approx.)
Calories: 136 Fat: 9.4 g Net Carbs: 2.8 g Protein: 9.6 g

POSTED BY RENE AVERETT AT 1/24/2014 9:08 PM