Category Archives: Induction Friendly

Induction Friendly Recipes

Nopales Con Pollo (Chicken with Cactus)

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This is one of my oldest daughters favorite dish at the Mexican restaurant we go to and she asked me to make it at home for her and this is what I came up with. She absolutely loves it!

Ingredients:

1 lb. Chicken Thighs, sliced into strips

15 oz. jar of Napolitos (cactus) drained and rinsed

1/2 Onion, sliced or chopped

2 Tbsp. Oil

1 tsp. ground Cumin

1 tsp. Chili Powder

1/2 tsp Sea Salt

1/4 tsp. Black Pepper

10 oz. can of Rotel or diced tomatoes with green chilies, pureed

Heat oil in a large skillet over medium-high heat

Combine spices in a small bowl, set aside

Place chicken in skillet, stir well to coat with oil and cook for about 5 minutes stirring often, drain off about 1/2 of liquid in pan.

Add onions, nopales and spices, stir well and cook about 5 minutes stirring often.

Add pureed tomatoes to pan and stir well, simmer about 2 minutes until slightly thickened.

Garnish with sour cream and avocado slices, makes 4 servings.

Tuna Casserole

The Ingredients:

4 – 5 oz cans Tuna, packed in water, drained

6 oz. Fresh Green Beans, cut in 3rds

12 oz Cauliflower, cooked and chopped, about 2 cups

3 oz. Onions, diced

3 stalks Celery, chopped, 4 oz.

4 1/2 oz. Mushrooms, sliced

4 Tbsp Butter

8 oz. Marscapone or Cream Cheese

1/2 c. Heavy Cream

8 oz. Cheddar Cheese, shredded

2 tsp. Salt

What to Do:

Pre-heat oven to 375*

Cover green beans with water, boil for 10 minutes and drain.

Melt butter in a large saucepan over med-high heat. Add mushrooms, onions, celery and saute for about 5 minutes. Stir in marscapone or cream cheese, heavy cream, salt, green beans and cauliflower. Stir well and heat through, add tuna and mix thoroughly.

Pour into a 9×13″ casserole dish and spread evenly. Top with shredded cheese and bake uncovered for 25-30 minutes until cheese is golden and bubbly.

Makes 8 servings.

I served this over spaghetti squash as shown above in the photo.

Nutritional Information:

Sodium: 1028 mg     Fat: 36.44 g     Total carbs: 6.21 g     Fiber: 1.8 g          NetCarbs: 4.41 g     VeggieNetCarbs: 2.75 g     Protein: 21.88 g     Calories: 437

Porcini & Shiitake Mushroom Sauce

The Ingredients:

6 c. Water

1 oz. Dried Porcini Mushrooms

1 oz. Dried Shiitake Mushrooms

2 Tbsp Butter

8 oz. Marscapone or Cream Cheese

4 c. Mushroom Stock (reserved from soaking mushrooms)

1/4 tsp. Thyme leaves, dried

1/2 tsp. Garlic powder

1/2 tsp. Onion Powder

Salt & Pepper to taste

What to Do:

Bring water to a boil over high heat, add dried mushrooms, cover, turn off heat and let soak for 30 minutes. Drain, reserving mushrooms stock.

In a large saucepan melt butter, add mushrooms, thyme and mushrooms stock and bring to boil over high heat. Cook uncovered for about 15 minutes.

Stir in Marscapone or cream cheese and spices, continue cooking over high heat for 15-20 minutes until reduced to a nice saucy consistency.

Makes 6 servings

I like to use this over a burger patty, as shown, or a steak or chicken breast.

Nutritional Information:

Sodium: 141 mg     Fat: 17.16 g     Total Carbs: 7.6 g     Fiber: 1.9 g           NetCarbs: 5.7 g     VeggieNetCarbs: 4.35 g     Protein: 4.41 g     Calories: 198

Beef Stew

The Ingredients:

1 1/2 lbs Beef steak or Stew meat, cut into cubes  (I had 27.5 oz)

10 oz. Green Bans, fresh, cut in thirds

5 Green Onions/Scallions (2.8 oz)

1 small Onion, chopped (5.1 oz)

5 stalks Celery, chopped (6.8 oz)

6 small Turnips, peeled and chopped into large pieces (22.7 oz)

4 c. Beef Broth

2 tsp. Salt

1 tsp. black Pepper

1 tsp. Oregano, dried leaves

1/2 tsp. Thyme, dried

1 Bay leaf

3 c. Cauliflower, cook it and mash it

What to Do:

Put everything except cauliflower into a large crock pot, cover and cook on low for 10 hours.

After cooking is done, stir in the mashed cauliflower and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 720 mg     Fat: 15.41 g     Total Carbs: 10.69 g     Fiber: 3.7 g     NetCarbs: 6.99 g     Veggie Net Carbs: 6.5 g     Protein: 17.16 g     Calories: 247

Asian Cabbage Soup

The Ingredients:

1 small-med head of Cabbage, sliced or chopped (23.7 oz)

4 stalks Celery, diced (7.2 oz)

2 med. Zucchini, diced (14 oz)

4 clumps of Oyster Mushrooms, woody stems removed (7.6 oz)

7 Green Onions/Scallions, sliced (2.8 oz)

10 c. Chicken Stock

2 Tbsp Sesame Oil

1 tsp Minced Garlic

1 tsp. Ground ginger Paste

1 Tbsp Soy Sauce

What to Do:

Bring Chicken Stock, garlic, ginger, sesame oil to a boil over high heat in a large pot.

Add celery, cover, reduce heat to med-high and cook for about 4 minutes.

Add Zucchini and mushrooms, cover, return to boil and cook for 2 minutes.

Add Cabbage and scallions, cover, return to boil and cook for 10-15 minutes.

Remove from heat, stir in soy sauce and serve.

Makes 10 servings.

Nutritional Information:

Sodium: 638 mg      Fat: 3.02 g     Total Carbs: 8.88 g     Fiber: 3.1 g     NetCarbs: 5.78 g     Veggie Net carbs: 4.6 g     Protein: 6.55 g     Calories: 81

 

Broccoli & Chicken Alfredo Bake

The Ingredients:

4 crowns Broccoli, chopped (18.4 oz)

14 oz. Chicken, cooked and chopped

1 Leek, sliced, rinsed, drained (4 oz)

8 oz. White Mushrooms, stems cut, quartered (6.7 oz after stems removed)

4 links Johnsonville Polish Kielbasa, fully cooked, sliced

1 jar Cheesy Ragu Classic Alfredo

4 Tbsp Butter

3/4 c. Heavy Whipping Cream

1 Tbsp Garlic Salt

1/2 c. Parmesan, grated

7 oz. Provolone (7 deli slices)

What to Do:

Melt butter over med-high in large skillet, add leeks and polish sausages and saute for 5 minutes stirring frequently. Reduce heat to medium, add garlic salt, cream, parmesan, alfredo sauce, and chicken and stir well to thoroughly combine, remove from heat.

In a large bowl, mix broccoli and mushrooms and pour sauce over raw veggies and stir very well to combine.

In a 9X13 casserole dish, pour mixture as evenly into dish as possible and pat down to smooth out surface as much as possible.

Top with the provolone and cover with foil. Bake in a pre-heated 375 degree oven for 30 minutes, uncover and bake for another 15 minutes until cheese is slightly browned.

Makes 8-10 servings

Nutritional Information:

For 8 servings:     Sodium: 1353 mg     Fat: 43.82 g     Total Carbs: 11.90 g       Fiber: 2.2 g     Net Carbs: 9.7 g     Veggie Net Carbs: 4.93 g     Protein: 27.44 g     Calories: 555

For 10 servings:     Sodium: 1083 mg     Fat: 35.06g     Total Carbs: 9.52 g         Fiber: 1.8 g     Net Carbs: 7.72 g     Veggie net carbs: 3.94 g      Protein: 21.95 g     Calories: 444

Ratios:     Carbs: 9%     Fat: 71%     Protein: 20%   (does not change whether you choose 8 or 10 servings)

Turnip Au Gratin

The Ingredients:

3-4 Turnips (25 oz) tops &bottoms cut off, peeled and sliced thinly

3.2 oz Shiitake Mushrooms, stems removed, sliced

6 oz. sweet Onions, sliced, about 1/2 a large onion

3/4 c. Heavy Whipping Cream

1 tsp. Salt

1/2 tsp. White Pepper

1/4 tsp. Nutmeg

6 Tbsp Butter

4 Tbsp Cream Cheese, softened

8 oz. Le Gruyère cheese, shredded

8 oz. Sharp Cheddar cheese, shredded

What to Do:

Melt butter in decent sized pan over medium heat. Add onions, salt, pepper and nutmeg and saute for about 10 minutes until very soft. Add the mushrooms and cook for about another 5 minutes until they are tender.

Add cream cheese to mushrooms and onions and stir to combine. Add cream and stir well, remove from heat.

Mix both cheeses together in a large bowl until well mixed.

Place sliced turnips in a 9X13″ casserole dish distributing as evenly as possible over bottom of dish, evenly cover with 1/2 of the cheeses.

Spread the mushroom and onion mixture as evenly as possible over the top of the turnips and cheese and top that with the remaining cheese, spreading it as evenly as possible again.

Cover the casserole dish with foil, bake in a pre-heated 375 degree oven for 30 minutes, then remove foil and bake for another 15 minutes until cheese is nicely browned.

Makes 10 servings

This reheats really well, but gets oily.

Nutritional information:

Sodium: 531 mg     Fat: 29.92 g     Total Carbs: 7.38 g     Fiber: 1.6 g                         Net Carbs: 5.78 g     Veggie Net Carbs: 4.62 g     Protein: 13.99 g     Calories: 354

Ratios:     Carbs: 8%     Fat: 76%     Protein: 16%

Zucchini Alfredo Bowl

The Ingredients:

5 oz. Zucchini, chopped

1/2 oz. Onion, diced

1 Tbsp Butter

1/4 tsp. Garlic Salt

1 serving Ragu Classic Alfredo Sauce

1 oz. Fresh whole milk Mozzarella

What to Do:

Melt butter in pan, add zucchini and onion, sprinkle with garlic salt and saute for a few minutes until tender crisp.

Pour into an oven safe dish, top with Alfredo sauce and Mozzarella.

Bake at 375 for 15-20 minutes then broil for just a minute or two to slightly brown top.

Makes ONE serving.

This is excellent with a piece of chicken so you can share the sauce with it.

Nutritional Info:

Sodium: 875 mg     Fat: 28.13 g     Total Carbs: 8.45 g     Fiber: 1.7 g     NetCarbs: 6.75 g     Veggie Net carbs: 4.12 g     Protein: 9.24 g     Calories: 325

 

Crab Benedict

This little number was a fabulous meal, very decadent and so so easy.
It consists of fresh Dungeness crab meat on the bottom, topped with 3 poached eggs and hollandaise sauce. I did not have any made, but some spaghetti squash would have been a perfect bed to lay all this on.
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If you are afraid of poaching eggs, don’t be! It’s easier than you think. Simply bring some water to boil with a little white vinegar added to it, turn heat off, crack your egg into a little bowl then carefully pour egg into hot water using a spoon to help the white stay near the yolk, the vinegar aides this as well and is the reason you need the vinegar in the water.Now, just cover the pot and let it poach for about 2-3 minutes, less if you like the whites a little runny, more if you don’t care for the runny yolks. Then simply remove egg from water with a slotted spoon, you can dab the egg a little with a paper towel to remove the excess moisture if you want.
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Here is a fabulous recipe that I got from my friend Barb for Hollandaise sauce.
Blender Hollandaise Sauce: 4 egg yolks, 2 Tbsp lemon juice, 1/4 tsp salt, pinch white pepper, 1/2 cup hot melted butter. Blend …yolks, lemon juice, salt and pepper at high-speed for about a half a minute, then start adding the butter drop by drop until it starts thickening, then in a slow steady stream. When about half the butter is in, you can speed things up a bit. Continue blending till thick and satiny. If desired you may add a drop or two of hot sauce. Be patient when starting to add the butter, if added too quickly you could cook the yolks, go slowly to temper them and get a perfect sauce.
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Now there is no excuse for not eating well. This dish, as does MANY others, proves that low carb is not about what you can’t have, it’s what you CAN have. Eat well and enjoy your food, there are too many options out there to say that you are bored with food choices while eating low carb.

Cajun Gumbo

This recipe is a time consumer. Takes all in all about 2 hours start to finish, but anything really wonderful takes time to slow cook, it’s worth the time and effort. Makes a very large pot of gumbo that freezes really well. Take a Sunday and get to cooking, you will lots of leftovers for a quick easy meal later. :)

The Ingredients:

1/2 c. Butter

2 lbs. Johnsonville Hot Italian Sausage

1 lb Hillshire Farms Smoked Sausage link, sliced in half lengthwise & chopped

1 lb Farmland Cubed Ham

1 lb Chicken, cooked and chopped

12 c. Chicken Stock

24 oz. Okra (I use frozen chopped Okra)

3 Green Bell Peppers, seeded and chopped (I got 33 oz)

2 sm-med Onions, chopped (12 oz)

5 Green Onions/Scallions, sliced (2.3 oz)

8 stalks Celery, sliced (12 oz)

2 tsp Minced Garlic

7 oz can Diced Green Chiles

6 oz can Tomato Paste

10.75 oz can Tomato Puree

28 oz can Diced Tomatoes, do not drain

1/2 tsp Thyme

1/2 tsp Tarragon

3/4 tsp Oregano

1/2 tsp Basil, dried

1 Tbsp Cumin, ground

1 Tbsp Salt

1 tsp Black Pepper

What to Do:

Melt butter over med-high heat in large stockpot, add ground sausage and cook until until browned and crumbly.

Add smoked sausage and ham and stir well, cook for a few minutes just to heat through.

Add everything EXCEPT Okra and cooked chicken to the stockpot and stir well to combine, increase heat to high and bring to boil.

Cover, reduce heat to med-low and cook for an hour stirring occasionally.

Remove lid, add Okra and cooked chicken to the pot, stir well to combine, increase heat to med-high and bring to a simmer, cover and cook for about 20 minutes, stirring occasionally.

Remove from heat, stir and serve.

If you like spicy, add red pepper flakes and/or your favorite hot sauce. This recipe can easily be changed to a seafood gumbo but omitting any of the proteins and adding crab, shrimp, oysters, etc. Or simply add them to this recipe also.  Seafood, however, would need to be added at the end of the cooking time along with the Okra.

Makes 34 – 8 oz bowls or 17 – 16 oz bowls, nutritional info below reflects the 8 oz bowl.

Nutritional Info:     Sodium: 1024 mg     Fat: 11.94 g     Total Carbs: 9.74 g     Fiber: 2.7 g     Net Carbs: 7.04 g     Veggie Net Carbs: 4.78 g     Protein: 11.85 g     Calories: 192

Ratios:     Carbs: 20%     Fat: 56%     Protein: 24%