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Low Carb Chicken or Beef Enchiladas

Low carb beef enchiladas

I usually make chicken enchiladas, but made a big batch of bone broth stock and needed to use the meat that had cooked for hours and didn’t have much flavor left, yet was nice and tender. Enchiladas made sense, as there are all kinds of flavors going on. It was delicious and there was enough for three nights for my husband and me.

If you decide to make bone broth, I used about 4 pounds of soup bones, with meat. After cooking, it yielded 1 pound of meat that I easily shredded. Bone broth recipe

Chicken or Beef Enchiladas

Serves 6

Low carb tortillas, 2 per person

1 pint sour cream

½ pound shredded cheddar + jack , reserve some for top

1 pound cooked chicken or beef, shredded or small pieces

2 jalapenos, seeds removed and minced

 ½ pound mushrooms, chopped

1 small red cabbage quartered, and sautéed extra for topping or chopped kale

6 cloves garlic chopped

1 large onion, chopped

Sauce topping

Salsa or roasted grape tomatoes, roughly chopped

Green olives, sliced

Avocado, chopped

Scallion, chopped

Lemon juice

Salt and pepper

Baby spinach for plate

Preheat oven to 350. Sauté onion on low until softened, add mushrooms, jalapenos and garlic and raise heat, cooking until mushroom lose water and brown a bit.  Add kale or cabbage and cook 5 minutes. Add chicken or beef and allow mixture to get hot. Allow to cool and few minutes and add remaining filling ingredients. Fill two tortillas per person.  Add extra cheese on top. Cover for 20 minutes in oven and remove cover for last 10 minutes. Bake a total of 30 minutes or until is bubbling.

Mix tomatoes, avocado, scallions, lemon juice, salt and pepper.

Arrange spinach on plate and add enchiladas. Top with avocado/tomato mixture.

Roasted Chicken, Tomatoes and Artichokes

Roasted chicken with artichokes and tomatoes and sauteed cabbage

I make roasted chicken breasts and thighs all the time. Sometimes plain, other times like this recipe. I add mushrooms or make them buffalo style. All are good. I served the artichoke mix on the side to keep the skin crispy. You can serve on a bed of spiralized zucchini or riced cauliflower. I served with a side of cabbage and onion stewed in chicken stock.  It is all good and very easy to make.

Roasted Chicken Tomatoes and Artichokes

Preheat oven to 400

Chicken breast or thighs with bone

Salt and pepper

Lemon zest

Rosemary, chopped

Grape tomatoes

Olive cured olives, roughly chopped

Artichokes, roughly chopped

Goat cheese, optional

Salt and pepper chicken and put wrong side up into a cast iron pan into oven, for ½ hour. Turn chicken over and add tomatoes, olives, and artichokes and goat cheese, if using. between chicken. Add rosemary on top and cook for another ½ hour. Plate chicken and add lemon juice and zest to vegetables in pan. If there is a lot of juice, reduce a few minutes.

Keto Roll #3

Keto Rolls #3
Keto Rolls #3

A note on the photo…I am not a baker—I am a cook—and these aren’t “perfect”. I rarely baked anything before going Keto, because I don’t like to. However, I like to eat these suckers more than I don’t like baking, especially since buying Keto friendly bread is not an option, as the only breads available are awful and/or filled with processed ingredients. Baked all three types of rolls I make to get it out of the way for a few weeks. Also, one thing I like is that all of these recipes require only one bowl to make, so cleanup is easy.

This is not my recipe, and I am sorry, but do not have the baker’s name who created it. Please let me know if you recognize it and I can give credit to this awesome low carb roll!

Keto Roll #3

Preheat oven to 350. Line a baking pan with parchment paper.

Ingredients

2 T sunflower seeds

2 T pepitas

1 T sesame seed

3 cups almond flour

2 T psyllium powder

2 T flax meal

1 t baking soda

1 t salt

4 large eggs

4 T avocado oil

2 T apple cider vinegar

½ cup boiling water

Mix seeds and set aside. Mix flour, psyllium, flaxseed, baking soda, salt and half seeds. Add eggs, oil, vinegar and stir. Add water. Form 10-12 rolls, or less, if you want them large. Sprinkle remaining seeds on top of rolls. Bake 30 minutes or until toothpick comes out clean and you have a light brown top crust.

Pork Chops with Dijon Sauce

Pork chops with dijon sauce, mashed cauliflower and roasted veggies

This recipe was created by Julia Reed, and you can find it here: The New York Times

This dish features a classic French sauce that is delicious. I didn’t have wine, so used more homemade chicken bone broth. I made mashed cauliflower for all that lovely sauce.

The pork chops come from Hemlock Hill Farm and are pasture raised. They were huge chops and leftovers were perfect for salad.

But that sauce…on Sunday, I bought a baguette from Kaiser Maison and indulged, dipping the hot bread in the sauce. It was worth every carb…

Killer Mexican Chicken Soup

Mexican Chicken Soup

Mexican Chicken Soup

I have a cold and even with my dulled taste buds, plain chicken soup is just boring. I made a big pot of bone stock with chicken for the dogs and this meal.  So I get the health benefits of bone stock and all the added ingredients in this soup!

Before going low carb, I made this soup with regular red or black beans and corn and served it with tortilla chips. I made this last night and am delighted with how it turned out—not missing carbs one bit!

Recipe for chicken bone broth

Mexican Chicken Soup

1 large yellow onion, diced

1 or 2 cloves garlic minced

Avocado or extra virgin olive oil

3 bell peppers, diced

2 T cumin

1/2 tsp chili powder or more to taste

2 T Coriander

1 Chipotle pepper and sauce

Salt & Pepper

5 cups cup chicken bone broth

1 small cans fire roasted or regular diced tomatoes

1 can black soy beans, drained

12 ounces chicken, diced

Toppings

1 Lime, juice and zest

1 Avocado, diced

Handful cilantro, chopped

4 ounces shredded cheddar cheese

Sour cream or crème fraiche

Directions

    Sauté onions and garlic in olive or avocado oil for a few minutes on a medium low heat until translucent and add peppers, raising temperature to medium high. Cook 10 minutes or until vegetables are softened Add spices and stir for 3 minutes.  Add chicken stock, tomatoes and beans to a boil; reducing heat and simmer for 20 minutes. Add chicken last 5 minutes.

To Serve:

Ladle soup into bowls and top with the cheese, sour cream, avocado, and cilantro, lime zest and juice.

Fish Filet with Almond Meal

Basa filet with an almond meal crust and haricot vert almandine

I bought almond meal to see what it would be like instead of almond flour in Keto rolls and decided to try it on the Basa filet I bought. Almond meal is not as finely ground as flour and the coating was more like breadcrumbs and worked out great! You can use any filet—flounder, sole, catfish—if it is very thick, it can be finished in the oven.  


Fish Filet with Almond Meal

Serves 2

12 ounces filet fish

1 egg

½ cup almond meal

Parsley, chopped and divided

Salt and pepper

Scallion

Butter or ghee

Leon, zest and juice

Rinse and dry fish. Add salt, pepper and half of the parsleyto a beaten egg in a bowl. Heat a cast iron pan to medium high and add fat whenhot. Dredge fish in egg, then almond meal and place in pan. Cook fish untildone, 5-10 minutes, depending on thickness. Add scallions a couple minutes before fish is done. Allow coating to get nice andbrowned. Plate fish and add remaining parsley, lemon zest and some juice.

Beef Stew

Pasture raised beef stew

When I eat meat, it’s pasture raised and grass fed. Thereare many reasons, including it is more humane, healthier and tastier. See here for a guide.

This is a classic dish that never gets old. The low carbversion has it sitting atop spiralized zucchini. I’ll admit that I had this with a delicious rosemary baguette; it was the weekend and occasionally, I’llhave some carbs.

For the richest flavor, make your own stock. Here is how. If you do purchase stock, make it organic. The Dijon mustard adds a bit moredepth, but you won’t taste it per se.

Beef Stew

2 pounds pasture raised beef stew meat, excess fat removed

2 medium onions, chopped

½ pound shitake mushroom, chopped

5 cloves garlic, minced

1 tablespoon Dijon mustard

1 large carrot, chopped into small pieces

2 stalks celery, chopped

1 head kale, spines removed and chopped

Cauliflower, optional

Peas, optional

Salt and pepper

3 cups organic, pasture raised beef or chicken bone broth

2 tablespoons tallow, butter or ghee

Crème fraiche or sour cream

Spiralized zucchini

Heat 1 tablespoon fat on high in a dutch oven. When hot, add meat; add salt and pepper, but don’t crowd and do in batches if necessary. Brown on all sides and remove. Turn heat to low and add more oil if needed and sauté onions, allowing them to get soft. Raise heat and add mushroom, cooking until liquid is released, 5-10 minutes. Add garlic and stir for a minute. Add meat, mustard and stock, bringing to a boil. Lower to low and cover; cook for 1 hour, stirring occasionally. Add carrots, and cauliflower; cook another 20 minutes. Add kale and cook final 10 minutes. Add peas. Put zucchini in a eating bowl, add stew and a dollop of crème fraiche or sour cream.

Low Carb “Wonton” Soup

Low Carb “Wonton Soup”

Before I started eating low car, I made this soup with real wonton wrappers and painstakingly filled each one with a pork mixture. I only use pork because my husband is allergic to shrimp; use both shrimp and pork for a more authentic taste. At some point, I got too lazy to make the wontons and just tossed them into the soup. Which is why removing them and using shirataki noodles seemed like the natural move when going low carb, as the “noodles” give that slippery wonton mouth feel but with no added carbs! I also add lots of veggies and keep the fat from the homemade bone broth and meat to make this a nutritious and delicious one pot meal.

You could make this vegetarian with crumbled tofu. Extra points for making it crispy under broiler!

Low Carb “Wonton” soup

Serves 4

1 pound ground pork or ½ pound ground pork and ½ pound shrimp, chopped or crispy tofu, see recipe below

4 cloves garlic, minced

1” ginger minced

½ bunch scallion, chopped

2 tablespoons organic tamari

1 tablespoon sesame oil

2 packages shirataki noodles, drained

5 cups organic turkey, chicken bone stock or vegetable stock

1 large carrot, cut in small pieces

2 stalks celery, cut into small pieces

Organic animal fat, ghee, butter or avocado oil to cover bottom of pot

1 small head savoy cabbage, shredded

7 ounces baby spinach

Brown pork medium high. When browned, lower heat and add ginger and garlic stirring until fragrant, 1 minute. Add scallion and stir. Add stock. When boiling add carrots and cook about 10 minutes. Add all remaining ingredients except sesame oil, noodles and baby spinach. Cook for 10 minutes. Turn off heat and add sesame oil, spinach, shirataki  noodles, salt and pepper to taste.

Pork Tenderloin with Chimichurri Sauce, Black Soy Beans, Butternut Squash & Broccoli

Chimichurri Pork tenderloin with black soy beans, mashed butternut squash and sautéed broccoli

I hadn’t made this dish in forever because I like it with black beans and until recently, didn’t know about the magical low carb black soy beans, with net 1 carbs! The chimichurri sauce makes this dish come alive, and I sprinkle it on the meat, beans and steamed broccoli.

Pork Tenderloin with Chimichurri Sauce

Serves 4

1 pound pork tenderloin

3 t chopped garlic, divided

1 t salt

½ t cumin

1 T + 1t oregano

¼ cup finely chopped onion

½ cup + 3 T olive oil

½ cup parsley, loosely chopped

¼ cup lime juice

2 T wine vinegar

Place tenderloins on heavy-duty aluminum foil. Coat with 2t garlic, salt, cumin, 1 t oregano and onion. Sprinkle with 3 T oil lemon and marinate 8-24 hours. Wrap in double foil and bake in oven 350 1 hour.

Make sauce: combine parsley, lime, red vinegar, oil, garlic, salt and pepper, oregano.

Serve with black beans.

Indian Spiced Spinach with Paneer on Zucchini

Indian Spiced Spinach with Paneer over Zucchini

I buy mostly fresh vegetables and fruits, but certain frozen ones can’t be beat—like Trader Joe’s frozen spinach. A full one pound, the spinach is loose, not in a block, so you can use whatever amount you want. I often take about a third for my frittatas, for example. Both their organic and pesticide free (not sure what the difference is, other than a certification) are around $2.00—a real bargain compared to the 7 ounces of  organic baby spinach that goes for $5.00.

Trader Joe’s Spinach

As you can see, I just open the bag and let it defrost in a colander for a couple hours. If it is still frozen when I need it, I run some hot water on it and remove excess water. It doesn’t need to cook; just put it into what recipe you need it for.

For example, my spinach artichoke dip is super easy because I defrost the spinach, mix it with the rest of the ingredients and bake. Boom—done!

I make this recipe with either paneer or tofu. The last time I made it, I put it on a bed of spaghetti squash. Both are good.

Indian Spiced Spinach with Paneer on Zucchini

2 pounds frozen spinach, drained and squeezed dry

2 cans coconut cream or milk

2 medium onions, chopped

6 cloves garlic, minced

1 “ piece ginger, minced

2 tablespoons coriander

2 tablespoons cumin

1 tablespoon turmeric

1/2 teaspoon red pepper flakes or 1 tablespoon Korean red pepper

2 tablespoons mild curry

Salt

Pepper

Coconut or avocado oil or ghee

Water or chicken stock as needed

2 pounds tofu, dried and crumbled

Or

1-2 8 ounce blocks of paneer, cut into small pieces and dusted with spices

1 spaghetti squash, roasted or 2 zucchini, spiralized

Saute onion until wilted on medium heat. Add ginger and garlic and stir until fragrant, about a minutes. Add spices and turn to low and stir for a couple minutes. Add coconut milk or cream. Heat and add spinach and cook until hot. Add some water or chicken stock as needed.

Tofu

Salt and pepper

1 tablespoon Korean red pepper flakes or ½ teaspoon red pepper flakes

2 tablespoons avocado oil

Put on broiler and rack 6 inches away from broiler. Spread tofu on a tray on parchment. Add oil and spices. Broil 20-25 minutes or until brown, turning mid-way through.

Paneer

Ghee or avocado oil

Sauté on medium high until brown

Put squash on a plate, add spinach and top with paneer or tofu. If using zucchini, keep it raw and put a mound on each plates and top with spinach mixture and tofu or paneer.

 

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