Monthly Archives: August 2011

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%

Thai Red Curry

The Ingredients:

2 cans Unsweetened Coconut Milk

2 c. Chicken Stock

4 sm. cans Straw Mushrooms, drained

5 oz drained weight of canned Bamboo Shoots

8 oz can Water Chestnuts, 5 oz drained weight

14 oz can Bean Sprouts, drained

5 Tbsp Thai Kitchen Red Curry Paste

3 Tbsp Fish Sauce

1 Tbsp Basil, dried

4 packets of Splenda

What to Do:

In a decent sized pan or pot, pour in coconut milk and stock, add basil, fish sauce, splenda and curry paste ans whisk well to combine. Bring to a boil over med-high heat and cook for about 5 minutes stirring often.

Add veggies and return to boil, cook for another 5 minutes stirring often, remove from heat and serve.

Makes 8 servings

I made this recipe vegetarian so you may add whatever protein you like to each bowl for variety. I add things like shrimp, scallops, crab or chicken to different bowls for different flavors. Also, you may add additional veggies as I have done in the past such as: zucchini, sugar snap peas, broccoli, bok choy, etc.

I have it pictured here with cooked shrimp on top.

Nutritional Info for curry without the protein added is:

Sodium: 1052 mg     Fat: 14.15 g     Total Carbs: 10.74 g     Fiber: 2.1 g                   Net Carbs: 8.64 g     Veggie Net Carbs: 3.06 g     Protein: 4.98 g     Calories: 198

Ratios:    Carbs: 22%     Fat: 64%     Protein: 14%

Sausage Gravy

The Ingredients:

1 lb. Jimmy Dean Sage Sausage

3/4 c. Blue Diamond Unsweetened Almond Milk

8 oz. Cream Cheese, softened

1/4 c. Heavy Whipping Cream

1/4 tsp. Salt

1/8 tsp. White Pepper

1/2 tsp. Onion Powder

What to do:

Brown sausage in large skillet over med-high heat until through and crumbled. Do not drain

Add softened cream cheese, stir well. Add liquids and spices and stir to combine, simmer for 3-5 minutes until all flavors have combined.

Makes 6 servings.

I have the gravy pictured here over the Bacon Cheddar Scones recipe:

https://corimalloy.wordpress.com/2011/04/16/bacon-cheddar-scones/

Nutritional info for gravy only:

Sodium: 708 mg     Fat: 32.96 g     Total Carbs: 2.78 g     Fiber: 0.2 g          NetCarbs: 2.58 g     Protein: 11 g     Calories: 351

Ratios:      Carbs: 3%     Fat: 85%     Protein: 12%

Portobello Mushroom Pizza

I am not including any nutritional info for this because there are so many different options for topping a pizza, not to mention, the different sizes of the mushrooms available.

What I did for this picture is cut off the stem of the portobello mushroom, scrape the dark gills out of the inside.

Top with a little pizza sauce.

I added crumbled sausage right on top of the sauce, then covered with mozzarella cheese and topped with pepperoni.

Bake at 400 degree oven for anywhere from 15-25 minutes depending on the size of the mushroom and the amount of toppings.

I also like to broil the top for just a minute to get that slightly browned cheese.

Asian Chicken

The Ingredients:

25 oz. Chicken breast meat, sliced (I used 3 large breasts)

2 tsp. Ginger Paste (can be found in produce aisle)

2 tsp. Red Curry Paste, Thai Kitchen

3 Tbsp Soy Sauce

2 Tbsp Sesame Oil

Extra oil for frying

What To Do:

Combine all ingredients in a bowl and mix well, place into a ziplock bag and refrigerate overnight.

When ready to cook chicken, heat some oil in a wok or large fry-pan over med-high heat, pour chicken from bag into hot pan and stir fry until cooked through.

Serve with your favorite stir fried veggies.

Makes 5 servings

I did not calculate the extra oil for frying in these nutritional info. You would need to add whatever type or how much you used into your daily totals.

Nutritional Information:     Sodium: 711 mg     Fat: 7.2 g     Total Carbs: 1.33 g     Fiber: 0.1 g     Net Carbs: 1.23 g     Protein: 33.33 g     Calories: 212

Ratios:     Carbs: 2%     Fat: 31%      Protein: 67%

Chipotle Chicken Yellow Squash Boats

The Ingredients:

1 lb ground Chicken meat

2 svngs. La Costena Chipotle peppers in Adobo sauce, 6 peppers, sliced and chopped

2 tsp. Cumin, ground

1 Tbsp Cilantro Leaves, dried

2 Tbsp Olive Oil

1 Tbsp Minced onions, dried

6 oz. Pumpkin, canned

1 tsp. Salt

3 Yellow Squash, halved and cored (scrape out center pulp) The squash I used were approx 3 oz each half after scraping them and that is what the counts below will reflect

9 oz. Monterey Jack Cheese, sliced (1 1/2 oz each boat)

What to Do:

Pre-heat oven to 375 degrees.

Heat olive oil in pan over med-high heat, add chicken, peppers, cumin, cilantro leaves, salt, and minced onions. Mix well and cook until chicken is cooked through completely. Add pumpkin and stir to combine very well.

Fill each squash half with the chicken mixture dividing evenly between the 6 halves. Place on a foil lined baking sheet or casserole dish.

Top each boat with 1 1/2 oz of monterey jack cheese.

Bake at 375 for 25 minutes then Broil on high for 2 minutes to brown cheese.

Makes 6 servings.

Nutritional Info:     Sodium: 731 mg     Fat: 23.08 g     Total Carbs: 7.3 g           Fiber: 2.1 g     Net Carbs: 5.2 g      Veggie Net Carbs: 4.68 g     Protein: 27.78 g      Calories: 352

Ratios:      Carbs: 8%     Fat: 59%     Protein: 33%