Wednesday, August 20, 2014

Low Carb Cooking

I've spent the past 18 weeks on a weight loss program. I am learning how to re think the way I eat.
One of the rules that I'll follow from now on is, don't eat Fat and Carbohydrates in the same meal.
What that means is....... traditionally Americans eat a Steak (fat) with a Baked Potato (carbohydrate). Instead choose your food wisely. It's ok to have the Fat or the Carbohydrates, but not together. This means that you have the Steak with a Salad or the Baked Potato alone, with a Vegetable topping and not Butter (fat), Sour Cream (fat) or Cheese (fat).
If you want a Salad, either pick between Croutons (Carbohydrate) or Cheese (fat) , but never together.
Pasta.... it's ok. However have your Pasta without Meatballs, choose a Primavera Topping. If you want Meatballs, have them with a Marinara Sauce and a Salad.
I hope you understand the concept.

Here are just a few low Carb recipes that may help you get started on changing the way you think about food.

Spinach and Pecan Casserole:
Here's want you'll need:
1 Quart Casserole Dish sprayed with a vegetable cooking spray.
Preheat the oven to 350 degrees.

2 - (10oz.) packages of Frozen Spinach, thawed and drained.
4 oz. Cream Cheese
4 TBS Butter
1/2 C Chopped Pecans
1/4 C Grated Parmesan Cheese
Salt and Pepper to taste.

In a medium microwavable bowl:
Heat Spinach in the microwave and set aside.

In a large microwavable bowl:
Heat Cream Cheese and Butter in the microwave.
Stir in the Spinach.
Pour into a the casserole dish.
Sprinkle with Parmesan Cheese
Top with Pecans
Bake for 10 - 15 minutes.

Peace in the Kitchen!

Asparagus Frittata:

2 TBS Olive Oil
1/2 C Diced Onion
1 Clove of Garlic, minced
1 tsp Fresh Chopped Thyme
1/2 of a tomato, seeded and diced.
12 Asparagus Spears, steamed and cut into 2" pieces.
8 Eggs
Salt and Pepper to taste.
1/2 C Grated Parmesan Cheese

In a 9" - 10 " ovenproof nonstick skillet on medium heat:
Saute for 3 minutes.
Add Asparagus for 1 - 2 minutes.
Add 1/2 of the diced Tomato.

Transfer to a bowl and set aside.
Clean the pan.
Turn the oven to broil.

Whisk Eggs in a bowl.
Add Salt and Pepper to taste.
Fold in the Cheese by hand.

Heat remaining oil in the skillet on medium high.
Add Eggs and top with vegetables.
Reduce heat to low and cook for 5 minutes.
Place under the broiler until firm.
Transfer to a serving platter and top with remaining Tomato to serve.

Peace in the Kitchen!

Arugula Salad with Soft Boiled Egg and Dijon Vinaigrette:

2 TBS diced Shallots
1/2 TBS Dijon Mustard
2 TBS Apple Cider Vinegar
6 TBS Olive Oil
1/2 tsp Pepper
1/8 tsp Salt

Place all ingredients in a jar and shake to mix well.
Drizzle over a plate of Arugula and top it with a Soft Boiled Egg.

Peace in the Kitchen!

Pesto Stuffed Cherry Tomatoes:

Cherry Tomatoes
Homemade Pesto, recipe to follow.
Slice the top off of the tomatoes and take a thin slice off the bottom so they sit up.
Scoop out the seeds to create a well for the Pesto.
Drizzle with Olive Oil and serve on a bed of Bib Lettuce.

Peace in the Kitchen!

Balsamic Chicken Bake:

Here's what you'll need:
Preheat the oven to 350 degrees.
1 - glass baking dish to accommodate 4 chicken breasts. ( I use Vegetarian Quorn Chick'n Cutlets, Microwaved from frozen and browned in a bit of oil.)

4 Boneless, Skinless Chicken Breasts, vegetarian option listed above.
5 Cloves of Garlic, minced
1 C chopped Fresh Basil
1/2 TBS Olive Oil
1 TBS Balsamic Vinegar
1/4 C Water
1 C Sliced Mushrooms
1 small carton of Cherry Tomatoes, halved.

Place Chicken in the baking dish, sprayed with a vegetable cooking spray.

In a large mixing bowl:
Olive Oil
Pour evenly over the Chicken and Bake for 30 minutes, until the chicken is cooked.

Peace in the Kitchen!

Eggs baked in Mushroom Caps:

Portobello Mushroom Caps, cleaned, remove stems and gills to create a well for the eggs.
Salt and Pepper to taste
FreshThyme, Rosemary or Parsley
Olive Oil

Rub the mushrooms inside and out with Olive Oil.
Place them on a parchment paper lined sheet pan.
Crack 1 egg in the center of each cap.
Season with Salt and Pepper.
Sprinkle with your choice of herbs.
Bake for 30 minutes or until the eggs are cooked the way you like them. I prefer my yolks to be soft.

Peace in the Kitchen!

Lemon Garlic Brussels Sprouts:

2 pounds of Brussels Sprouts
1 TBS Olive Oil
5 Cloves of Garlic, minced
1 Lemon, juiced and Zested
3 TBS Grated Gruyere Cheese
Sea Salt

Clean and trim the Sprouts, cut them in half.

In a skillet:
Heat Oil on medium high heat.
Add Sprouts and cook for 8 - 10 minutes.
Add Garlic about 4 minutes into the cooking time.
Reduce heat to low and add Lemon Juice, Zest, Salt and Pepper to taste.
Stir well.
Transfer to a serving bowl and sprinkle with the cheese just before serving.

Peace in the Kitchen!

Marinated Cucumbers:

2 Cucumbers slice thin.
1 Vidalia Onion, slices thin.


1/2 C Apple Cider Vinegar
1/2 C Water
The Juice of 1/2 Lemon
Sea Salt and Fresh Ground Black Pepper to taste.
1 tsp Red Pepper Flakes
Mix all ingredients in a jar and shake well. Allow to sit for ten minutes and shake again.
Place Cucumbers and Onions in a serving bowl and top with the Marinade.
Cover and refrigerate overnight.
Served chilled.

Peace in the Kitchen!

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