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.
Tomatoes and Artichokes
Preheat oven to 400
Chicken breast or thighs with bone
Salt and pepper
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.
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.
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.
A friend posted a recipe for avocado chips and I had to make them immediately! I followed the recipe, which suggested using them as a chip for dipping into hummus. They are delicious, but next time I will make them smaller and flatten them more.
I decided to make buffalo chicken breast and turned the leftovers into a terrific salad, which I’ll try to post tomorrow. You can use any part of the chicken–I usually use thighs, but had breasts on hand.
Because it’s hot, I served everything at room temperature.
Buffalo Chicken, Caesar Brussels Sprouts and Avocado Chips
3 pounds chicken, rinsed and patted dry or 2 thighs per person
¼ cup Hot Sauce, like Frank’s Hot
2 T butter, melted
1 T minced garlic
Salt & pepper
Preheat oven to 400 degrees. Put parchment paper on cast iron or oven proof roasting pan. Sprinkle salt and pepper on chicken. Cook 30 minutes. Turn thighs and remove extra oil. Cook another 30 minutes. Raise oven to 450. Remove extra oil. Combine melted butter, garlic and hot sauce and drizzle over thighs. Cook about 10 minutes, turning once or twice, until skin is crisp.
Caesar Brussels Sprouts
1 1/2 brussels sprouts, ends cut off, sliced in half then cut in thin slices.
Add dressing, below, and allow to stand for about 10 minutes to soak up flavors.
Caesar Dressing (will have leftovers)
¾ cup extra virgin or avocado oil
2 teaspoons anchovy paste
1 clove garlic
3 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
Pepper and salt, to taste
1T Worchester sauce
1/2 cup grated parmesan cheese
2 hard-boiled eggs, chopped
Put all ingredients except egg in a food processor and blend. Add egg and stir.
With this heatwave, I am eating basically all cold food. Any cooking is done in the morning. I cooked this pork tenderloin in my (well-insulated) oven instead of using the stove, which keeps heat and smells at a minimum with A/C on. I love grilled pork tenderloin, but that’s not happening in my NYC apartment!
Blackened Pork Tenderloin
2 pork tenderloins (about 6 ounces per serving)
Blackened Seasoning (See below)
Extra virgin olive or avocado oil
Preheat oven to 450 and place a cast iron pan inside. Rinse and dry pork. Rub desired amount of blackening season on meat, then coat with oil using your hands. When oven reaches temp, take pan out of oven and place meat in it. Cook for 7 minutes and turn over; cook another 7 minutes. Cook each side about 4 minutes each and test meat. When cool, cut into bite sized pieces.
Brussels Sprout Salad
Serves 8 as side, 4 main course
1 ½ pounds baby brussels sprouts, slicer attachment on food processor or cut in half and hand slice thin
¼ cup lemon juice
¼ cup extra virgin olive or avocado oil
1 garlic clove, finely chopped
2 teaspoons Dijon mustard
3 tablespoon cider vinegar
Salt & Pepper
¾ cup pecan, toasted at 350 until lightly brown and fragrant; watch carefully—5-10 minutes–and chopped coarsely
3 ounces shredded parmesan cheese
Wisk garlic, mustard, lemon juice, vinegar, oil, salt & pepper and add oil.
Toss sprouts with dressing and add parmesan; allow to sit about 20-30 to wilt brussels sprouts slightly. Add pecans and pork just before serving.
Blackening Seasoning (or buy any Cajun or taco seasoning mix) This will make a big batch for many uses. Freeze to keep fresh. I buy all my teas and herbs from Mountain Rose–organic, fresh and great prices!
I like salads year-round, but especially when it’s warm. Since I eat a green salad almost everyday for lunch, I make dinner salads with a variety of vegetables, including broccoli, cabbage, kale, brussels sprouts and more. You can opt to keep broccoli raw, but I like mine cooked.
The beauty of using these tougher vegetables is that they stand up longer when dressed, making them perfect for parties or when you want to enjoy them the next day.
Bunch of broccoli, florets cut small, stems peeled and chopped
1 small red onion, sliced thinly by hand or on a mandolin
1 raw golden beet, peeled and sliced thin by hand or on ribbon slicer on a spiralizer
½-1 lemon, juiced and zested
3-4 ounces feta, preferably goat or sheep, rinsed and crumbled
Extra virgin olive or avocado oil, to taste or about ¼ cup
Pepper and salt
Lightly steam broccoli, drain and put into an ice bath; drain well.
Stir-fries are great because any vegetables and protein can be used, and the dish comes together quickly. I like to use tofu because it is one of the few low carb proteins out there and it works well with this dish—however, use meat or fish if you prefer—either raw, or leftovers.
If you think you don’t like tofu, try this recipe—I swear it will make you a convert! If you do like tofu, you will love it baked! Now, not all tofu is the same and my favorite is The Bridge, made by a small company in Connecticut, because it’s nice and firm and tastes so fresh. Baking the tofu changes its texture from soft and spongy to firm and chewy.
In this dish, I used baby bok choy, yellow squash, swiss char; but you can use almost any veggie—even make it a “veggie refrigerator clean-out”!
If you choose to make this dish with a carb, like rice, 1 pound for 4 should be sufficient.
Tofu Stir Fry
3-4 cloves garlic, minced
1 inch knob of ginger, peeled and minced
1 head swiss char, stems and leaves separated and chopped
1 pound baby bok choy, stems and leaves separated and chopped
2 yellow squash, spiralized
1 ½- 2 pounds extra firm tofu
2-3 tablespoons Tamari
2 tablespoons sesame oil
Oil for stir frying
Rinse tofu and blot dry with a paper or kitchen towel. Put tofu on parchment paper on an oven tray and coat tofu with 1 teaspoon sesame oil and soy sauce. If you have the time, let tofu marinate 30 minutes, then bake at 350 for 45 minutes or until golden. Put tofu aside, keeping warm
Heat oil on medium low, when hot, add ginger and garlic. Stir until fragrant, about a minute. Raise temperature to high and add baby bok choy and swiss char stems; stir until softened, 5 minutes. Add remaining ingredients except sesame oil and stir until hot. Turn off heat and add sesame oil and test for taste. Stir tofu in and serve immediately.
I bought large, free range bone-in pork chops from Whole Foods and one chop was enough for both my husband and I, so I cut the meat off the bone and served it that way. Meat cooked on the bone stays nice and moist and it is very easy to prepare this dish. You can make this dish even simpler without the marinade and it’s still delicious.
Braised red cabbage dish is familiar to many, but the addition of cinnamon gives it a cool and healthy twist. This is a comfort dish—something not easy to find in the low carb universe. Cut out apple to make it even lower in carbs.
Bone in Pork Chops
1 ½-2 pounds pork chops
Extra virgin olive oil
1 tablespoon tamarind paste (you can substitute lemon and dried apricot)
2 tablespoon cider vinegar
Salt and pepper
3 cloves garlic, minced
Combine marinade ingredients, add pork chops, place in a covered container and let sit 2 hours to overnight in refrigerator. Put rack on lowest position in oven and preheat oven to 500 and put a cast iron or oven proof pan in the oven to heat up. Remove marinade, reserve and dry chops. Coat chops with oil. Place meat on hot pan and 5 minutes, flip and cook another 5 minutes. Remove chops from pan and let sit a couple minutes. Put reserved marinade in pan, stirring with any juices, medium heat on the stove. Allow liquid to evaporate by half and spoon over meat.
Braised Red Cabbage
1 medium sized red cabbage, quartered with core removed and cut into narrow strips
2 onions, sliced thin
1 apples, cut into small pieces
¼ cup cider vinegar, more or less to taste
1 teaspoon cinnamon
Salt and pepper
2 tablespoons extra virgin olive oil
Heat a large pot like a dutch oven on medium and add oil; when hot, add onion and allow to soften, 5 minutes. Add cabbage and apples and stir occasionally, until they soften. Add remaining ingredients, lower to low and cover. Cook another 45 minutes until nice and soft.
Before I started eating a low carb diet, I ate plenty of vegetarian meals, alternating meat with other protein like dairy, beans and tofu. But beans are not low carb and dairy is high in calories and fat; so, in my vegetarian low carb meals, I use usually use tofu. My favorite brand of tofu is The Bridge, made locally in Connecticut. It is firm. My favorite way to cook it is to cube it up and add tamari and sesame oil and bake it until it gets light brown. The outside is firm and the inside soft and it has a satisfying “bite” to it. Tonight, I made it and added it last minute to my “ramen” soup. Delicious!
I use a generous 8-ounce portion of tofu for the meal because nothing else has enough calories to make it filling. For dinner. If using real ramen noodles, you could cut down on the amount of tofu used.
This recipe is a good basic one. Feel free to experiment with other proteins or vegetables. Sautéed shitakes, broccoli, spinach, kale and cabbage are all good in there. Chicken, shrimp, pork, beef works in instead of tofu. If you don’t like spicy kimchi, just omit.
Low carb shirataki noodles
Tofu “Ramen” Soup
2 pounds tofu, cut into small pieces and dried
2 packages tofu shirataki “noodles”
1-pound baby bok choy, stems and leaves separated and chopped (broccoli, spinach, bok choy, kale, cabbage)
4-8 ounces kimchi, chopped
1 tablespoon Korean chili (optional)
3 cups chicken or vegetable stock
½ bunch scallion, chopped
1-inch piece of ginger, finely chopped
3 cloves garlic, finely chopped
4 tablespoons low sodium tamari or 1/3 cup yellow or white miso
3 tablespoons sesame oil
1-2 tablespoons extra virgin olive oil
Heat oven to 350 and place tofu on a pan, with a piece of parchment paper. Take 1 tablespoon of sesame oil and 1 tablespoon tamari and coat tofu. Bake tofu about 45 minutes or until light brown.
On medium, sauté garlic, scallion and ginger until fragrant, about a minute. Raise temperature to medium high and add bok choy stems and stir until wilted, a few minutes. Add bok choy leaves, kimchi and juice, Korean chili, shirataki noodles and stir. Add stock and bring to a boil. If using miso, ladle out some stock and add to miso and stir until dissolved. Lower heat so it is not boiling and add miso. If not using miso, add tamari. Turn off heat and add sesame oil. Ladle into bowls and add baked tofu. Serve with sesame oil on the side.
At first glance, this recipe might look like a lot of work, but it really doesn’t take much time to prepare—and the payoff is totally worth it! The flavors are so delicious and complex. I made the pork roast the other night for the first time and decided it would be the perfect “company dish.”
I will be writing more about the topic, but this dish has numerous ingredients that are “umami”. Umami is the fifth taste; the others are sweet, salty, sour and bitter. Umami can be described as rich, meaty, and savory and gives dishes that extra layer that makes it memorable.
I’ve highlighted the umami ingredients in this dish and you can see that they are numerous. The vinegar, chicken stock and tomatoes all give depth and umami taste, as well as the pork and beans. Trust me, make this dish and it will become a favorite.
Roasted Pork Shoulder with White Beans, Kale and Zucchini
2 pounds boneless pork butt
Sea salt and pepper to taste
2 tablespoons extra virgin olive oil
2 stalks celery, cut into 2-inch pieces
2 small carrots, peeled and cut into 2-inch pieces
1 medium onion, chopped
4 cloves garlic, minced
6 springs thyme or ½ teaspoon dried
1 cup white beans, soaked overnight in cold water, drained and rinsed
1 ½ cups chicken stock
2 zucchini or yellow squash, julienned into “pasta” with a Julianne peeler or spiralizer
2 teaspoons red wine vinegar
1 cup chopped tomatoes
6 ounces fresh kale or collards, washed stemmed, and roughly chopped
Tie meat with string to prevent it from falling apart when cooking. Season pork with salt and pepper. Heat 1 tablespoon oil in a heavy, ovenproof casserole over high heat and sear meat until browned on all sides. Remove and set aside.
Remove all but 1 tablespoon of oil from pan. Reduce heat to medium and add the carrots, celery, onions, thyme and half the garlic and sauté for 5 minutes. Add the beans, stock, red vinegar, and 1 cup of water or more to cover ingredients. Bring to a simmer, reduce heat, cover and cook for 30-40 minutes, or until beans are tender.
Preheat oven to 375 degrees F.
In a sauté pan, heat 1 tablespoon oil over medium heat and sauté remaining garlic for a minute. Add tomatoes and cook 3 minutes, add kale and cook about 5 minutes, or until kale is wilted.
When beans are cooked, remove thyme, carrots and celery and add salt and pepper to taste. Add tomato and kale mixture. Place pork butt on top and cover. Bake for 40 minutes to an hour, until meat is very tender. Add more water if needed during cooking time.
Remove from oven and allow to rest in pan for 10 minutes. Untie roast and cut ¼ inch thick slices. Add zucchini to mixture and allow it to wilt.
This time of year, Kirby cucumbers are abundant at farmer’s markets. Unlike those you buy at the grocery store that become soft and rotten in days, fresh ones from your farmer’s markets can last a week or more. I like to make cucumber salads; sometimes with oil and vinegar, other times with a crème based dressing. This one is really good. When you salt and drain the cucumbers, the flavor becomes more intensified and they stay crisp if you have leftovers for the next day.
This dressing, for 6 Kirby cucumbers, should be enough to make salad dressing. It is also delicious on cold, poached salmon. You can use sour cream, but crème fraiche makes it even better.
Cucumber Salad with Dill Sauce
½ bunch dill, stems removed and chopped
4 ounces sour cream or crème fraiche
1 teaspoon Dijon mustard
2 tablespoons mayonnaise
Juice from ½ a lemon
1 teaspoon salt
6 Kirby cucumbers
Cut off ends and peel, if desired; I use a carrot peeler to peel stripes. Cut cucumbers into ¼ inch rounds and place in colander. Mix salt in and put something heavy on cucumbers for one hour. Rinse and shake dry. Mix ingredients and toss cucumbers and let sit about 15 minutes.
There will be more than enough dressing; if you have leftovers, make salad dressing. Put into a food processor 1 clove garlic, more dill, extra virgin olive oil, juice from half a lemon, salt and pepper and the extra dressing.