Thursday, January 27, 2011

Recipe Collection: Angel Wings, Cabbage Patch Soup, Caraway Beef Stew, Angel (Chicken) Wings


Angel Wings (from the Low Carb Comfort Food Cookbook)

20 chicken wings (or really any parts - I used wings and legs)
1 1/2 cup grated Parmesean cheese (the dry in a can type, not freshly grated)
1 tsp dry chopped parsely
2 teaspoons garlic powder
1 tsp white pepper (I used black - I didn't have any white pepper and at $9+ per small jar, I decided black was fine)
1 cup butter, melted (I used only 1/2 cup - I'm sure a cup would have been dandy, but I have a family member on Weight Watchers and I was accomodating her)

Wash chicken and pat dry with paper towels.  Preheat oven to 350 degrees.  Lightly grease an oven proof baking dish or two (allow room for all the pieces with space inbetween) with olive or coconut oil.
In a side shallow bowl, combine dry ingredients, and mix well.  Put the melted butter in a separate bowl.  Dip chicken in melted butter first, then in dry ingredients, turning to coat all sides.  Bake uncovered for 45 - 60 minutes (originally recipe says 60, but my oven cooks hot and they were done in about 45 - 50 minutes).

This recipe is a bit like shake and bake, but much better - plus you control the ingredients.

Cabbage Patch Soup 

Brown 1 - 2 lbs lean ground beef/ground sirloin in a fry pan.  Season with salt, pepper and garlic powder to taste.  Put the browned meat in a large soup pot.  Saute 1 small chopped onion and 3 stalks of chopped celery in a little coconut oil, unless the onions are clear and the celery is soft.  Add to the soup pot.  Now add 1 box of low sodium beef broth (the large size), 2 tsps dry beef boullion (or up to 4 cubes) 2 cans of diced tomatoes, 1-2 tsp chili powder.  Heat to boil and then reduce to simmer, and cook 1 hour.  Then add 1/2 head cabbage chopped to soup and cook another hour.  Add additional seasoning to taste.  I always think it needs more chili powder and more salt.

This can be made in a crock pot as well.  Cabbage can be added at the start if you like.  Do brown meat, onions and celery first though.

Grilled cheese sandwhiches for those that can have carbs makes a good additional to the meal.

Beef Caraway Stew  (From The Low Carb Comfort Food Cookbook)

2 TBS  oil
2-3 lbs beef stew meat  (I'd say closer to 2 if you are feeding 4-6 adults)
2 TBS paprika
1 TBS caraway seeds (My family thought this was too strong, so unless you like caraway, maybe try 1 tsp)
1 TBS dried marjoram
2 tsp salt
10 small yellow onions, sliced (I used pearl onions, but I spent more than I wanted to.  I would use 1 sweet yellow onion, sliced)
1/2 cup dry red wine
1 TBS lemon juice (about 1/2 a lemon)
1 TBS flour
1 TBS tomato paste  (I didn't have any tomato paste, so I substituted 1 can of diced tomatoes added directly to the cooking pot)

In a dutch oven or stew pot, brown the meat on all sides in the melted oil.  In a small bowl, combine the paprika, caraway seeds, marjoram and salt, and mix well.  Add 1/2 of this mixture to the pot, once the meat is browned on all sides.  Add the onions, red wine and lemon juice.  Stir to blend.  Simmer uncovered, stirring occasionally, until the meat is tender, about 2 hours. 

Once the meat is tender, remove 1/2 cup liquid from the pot and put it in a small jar.  Add the remaining spices, the flow and tomato paste (Note:  I added a can of dice tomatoes to the pot, in lieu of tomato paste.  I'm guessing one could substitute ketchup if you wanted).  Shake mixture and add to pot.  Stir to blend and simmer 15 minutes more.

My experience was that the meat was not as tender as I would have liked.  I think I would try this in a crock pot next time and let it cook all day on low, adding the last mixture 30 minutes before serving and turning the heat up to high.  I'd also offer a side of sour cream to add to the dish.

I made little red potatoes for my carb eaters and foil steamed cabbage to go along. 

Saturday, January 22, 2011

Recipe Collection - Flank Steak Marinade and Baked Cauliflower (Phase 3 recipes)

Flank Steak Marinade

3 TSB red wine vinegar
1 clove garlic crushed
1/4 tsp cayenne pepper
2 TBS Bragg's
1/4 tsp pepper
1/4 cup olive oil

Combine ingredients in a large zip lock bag.  Add 1-2 lbs of flank steak, and marinade 2-4 hours or longer.  I did overnight.  Turn bag over every few hours when you think of it.  Broil or grill 3-4 minutes per side for rare, 4-5 for medium, etc.  Allow to sit a few minutes before slicing.  Slice thin.  Left overs make a great mid day snack if you are a little hungry and need something to take the edge off.

Baked Cauliflower

2 TBS coconut oil, olive oil or butter
1/2 onion chopped/minced
3 cloves garlic chopped or crushed
2 cups cauliflower, chopped
2 eggs or 1/2 cup egg beaters
1 cup grated parmesean
handful chopped cooked bacon (approximately 5 slices)

Saute onions and garlic in oil/butter.  When they begin to brown, add cauliflower.  Sautee 1-2 minutes.  Transfer to bowl.  Add eggs, cheese and bacon.  Transfer to baking dish that has been sprayed with Pam.  Bake at 350 for 45 - 60 minutes. 

This recipe is from Dr Atkin's New Diet Cookbook.  Their directions say 60 minutes for baking.  My oven cooks warm, and I took it out at about 45 minutes.  The family loved it!

Friday, January 14, 2011

Recipe Collection: Dry Rub Roast and Roasted Vegetables


Dry Rub Roast

1 sirloin tip roast (2-4 lbs)
dry rub mix without sugar

The night before, rinse and pat dry the roast.   Using a dry rub mix (see the spice section at your local grocery or make your own), rub the mix into the meat on all sides.  This is not just sprinkling it on.  You must rub it into the meat.  Wrap and put back in the refrigerator. 

You will need one hour for the roast to cook, plus 15 minutes standing time, plus 2 hours at the start to allow the roast to come to room temperature.  So 3 1/2 hours before the planned dinner time, remove roast from refrigerator and allow to come to room temperature. Put in a roast pan and roast at 325 - 350 for one hour.  Use a meat thermometer to check for doneness.  We like our meat medium rare, so I removed the roast when it reached about 130 degrees.  It will continue cooking during the standing time.  Let stand 15-20 minutes lightly covered, which makes it easier to slice.

Roasted Vegetables

Any assortment of vegetables will do.  I use brussel sprouts, onions, mushrooms, cauliflower, broccoli, carrots, zucchini.  Adding some chopped fennel/anise gives this dish a very nice taste - I often use anise in the place of onions.  Place on a  shallow baking pan covered with foil.  Drizzle lightly with balsamic vinegar, apple cider vinegar, olive oil, or coconut oil.  Use seasonings to taste - I use salt, pepper and garlic powder.  Roast at 350 for 20-30 minutes.

Thursday, January 13, 2011

Recipe Collection: Chicken Cordon Bleu


OMG, the chicken cordon bleu turned out so good.  I got the recipe from a cookbook called The Hungry Girl. 

Chicken Cordon Bleu

1 chicken breast, washed and dried, and pounded to 1/4"
1 wedge Laughing Cow Lite cheese
2 paper thin slices of low fat ham (the cheap lunch meat package is what I used)

Lay out pounded chicken breast.  Spread cheese on top.  Put ham slices on top of this.  Roll up like a blintz and secure with a wooden toothpick.  Back in a baking dish, sprayed with Pam, covered in foil for 20 minutes.   Remove foil and cook an additional 15 minutes.

Note:  I made these regular size portions for the rest of the family.  For me, I cut the breast in half, used half a wedge on each, and 1 slice of ham.  This way I had one portion for dinner last night and one portion for lunch tomorrow.  I made 8 regular portions, plus my 2 little ones, and I extended the cooking time by 5 minutes.  It was so good - even the 10 year old was impressed.

Wednesday, January 12, 2011

Recipe Collection: Crab and Shrimp Fry


The Crab and Shrimp recipe is adapted from Caroline Sutherland's Crab and Shrimp Cakes recipe in her The Body Knows Cookbook.  I served it on sliced English Muffins topped with cheese for the rest of the family.  It got thumbs up all around.  I limited my portion to 3.5 oz.

1 lbs cooked crab (I used imitation crab/surimi  and my crab loving daughter said it was good - she couldn't tell)
1 lb cooked little shrimp
1 cup pork rinds, crushed
1 tsp cumin
1 tsp curry powder
1 clove garlic minced
1/2 red onion, minced
2-4 tsp low fat mayonnaise
Salt and pepper to taste

Mix crab, shrimp, garlic and onions.  Add in pork rinds and mix some more.  In a separate bowl, mix mayonaise with cumin, curry powder, salt and pepper.  Mix with crab and shrimp mixture. 

Heat this mixture in 2 tsp of coconut oil on medium heat until warm. 

Initially, I tried to make these into cakes, but I could not get the mixture to stay together.  I'm guessing it had more to do with the crushed pork rinds than anything.  The original recipe calls for crushed rice crackers.  I may have needed 2 cups of crushed pork rinds.  I may try this again, leaving out the mayo this time and heating the spices in 2 tbsp of coconut oil, then adding the onion and garlic to soften before adding the shrimp and crab.

Recipe Collection: Inside Out Cheeseburger


Inside Out Cheeseburger  (2 servings)

8 oz ground sirloin/lowest fat hamburger available
1/4 tsp garlic powder
1/2 tsp Worchestershire sauce
salt and pepper to taste

Mix above together with hands, and form into 2 thick patties/meatballs.  Make a thumb sized indentation/crater in the top of the patty, being careful not to have a donut hole when you are through.  Take 1 wedge of low fat/lite Laughing Cow soft cheese.  Divide it in half.  Put a half in each of the holes.  Pinch the top of the meat over the cheese, and flatten the meatball to make a patty.  Cheese should not be seen through on either side.  Grill or pan fry in nonstick skillet.

Saturday, January 8, 2011

Recipe Collection: Turkey Balls


The turkey ball recipe is an adaption from the one in Caroline Sutherland's book, The Body Knows Cookbook.

Turkey Balls

2 stalks of celery, finely sliced/chopped
1/2 onion, finely diced
1 tsp Spike or similar seasoning blend
1 lb ground turkey
1 tbsp Braggs

Sautee the onion and celery in a pan sprayed with Pam, until the celery is soft and the onions clear.  I added just a little coconut oil to the pan as well.  Add the seasonings to the cooking vegetables.  (I think the recipe needs more salt - but that is my personal taste.  I don't have high blood pressure, so I don't feel I need to limit my salt intake).  Mix ground turkey and Braggs in a bowl.  Add veggies.  Mix/mush with hands (spraying a little Pam on your hands helps).  Form into balls, and fry in a pan with a little coconut oil.

Note:  Caroline's recipe calls for 1 medium carrot in place of the onion.  She uses olive oil instead of coconut oil.

Friday, January 7, 2011

Recipe Collection: Tuna Patties


Tuna Patties:
1 can albacore tuna in water
1/2 onion chopped
1 small clove garlic chopped (or a dash of garlic powder - probably 1/8 - 1/4 tsp)
1/4 tsp thyme
Salt and pepper to taste
1 egg or 1 egg's worth of eggbeaters
2 - 3 tsp coconut oil

Drain and flake the tuna in a bowl.  Add onions, garlic and seasonings.  Mix well.  Mix in egg (the recipe actually called for 2 eggs - I used just 1 and it was fine.  I would have used Eggbeaters if I had some on hand).  Melt coconut oil in frying pan, medium high heat.  Drop spoonfuls of tuna mixture in patty form into hot oil.  This should make about 4 patties.  Flatten with a spatula and cook for 3-4 minutes per side.  When browned, remove from pan, put on paper towels to drain.  

The original recipe called also for adding 12 chopped pecans.