Saturday, December 17, 2011

Chicken and Brussels Sprouts

Chicken and Brussels SproutsI never much liked Brussels sprouts growing up. It wasn't something we ate often and its reputation as a "yucky" food didn't help much. In college, I attended a Thanksgiving dinner with another family and was served some Brussels sprouts in cream sauce. They were delicious. Here is a non-creamy, low-carb, still delicious way I now enjoy eating them. As an added bonus, the kids love it, too!

2 chicken boneless, skinless breasts (1 lb)
3 T oil, divided
2 cloves garlic, minced
2½ c Brussels sprouts, halved (8 oz)
¼ c chopped red pepper (1½ oz)
2 T lime juice
2 T soy sauce
  1. Cook chicken in a large frying pan with 1 T oil over medium heat until juices run clear, turning once (about 15 min)
  2. Remove chicken from pan and add garlic, sprouts, and peppers, sauté for one minute or until garlic is fragrant
  3. Add remaining coconut oil, lime juice, and soy sauce; cover and let cook for 5-7 minutes or until sprouts are just tender
  4. Cut chicken into 1- to 2- inch pieces and add back to the pan
  5. Continue to cook, uncovered until the sauce thickens (about 5 min)
Nutrition Facts
Serving Size ¼ recipe (approx. 1 c)
Serving per Recipe 4
Amount per Serving
Calories 224
Total Fat 10.9 g
  Saturated Fat 8.9 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 0.6 g
Cholesterol 55 mg
Sodium 696 mg
Potassium 253 mg
Total Carbohydrates 7.5 g
  Dietary Fiber 2.5 g
  Sugars 2.0 g
Protein 25.7 g

Thursday, December 15, 2011

Reader Questions

I've actually gotten two e-mails this week with questions from readers of this blog! I'm humbled to see that more people than just family members are actually enjoying my recipes. Thanks!

    Q: How many carbs a day do you have in your diet?

I've found that I do best keeping it under 40 net carbs (total carbohydrate grams minus dietary fiber grams) each day. Most of my recipes are at or under 10 net carbs per serving, which allow me to have 1-2 servings at each meal and an occasional snack or sweet treat as well.

    Q: How I get access to ALL the recipes that you've posted from the weekly menus?

I haven't actually posted all of the recipes in my weekly menus yet. Often they have been recipes I'm trying out for the first time or still testing to improve. I'm also currently in the process of revising my weekly menus, and publishing just one a month, with a focus on recipes I've already posted.

If there is a particular dish you would like to make, please leave me a comment or send me an e-mail and I will be happy to post the recipe or let you know the status of it.

Monday, December 12, 2011

Pumpkin Pie Waffles

Pumpkin Pie WafflesI made my own pumpkin pie spice blend this year and it smells so wonderful, I've been using it for as many different pumpkiny foods as I can manage. These waffles were inspired by my new favorite spice and a leftover jack-o-lantern pumpkin that had been sitting on my counter.

1¼ c pecan halves (4½ oz)
4 T oil
1 t baking soda
1 t vinegar
½ t salt
4 eggs
¾ c mashed pumpkin (6 oz)
1 t pumpkin pie spice
¼ c dates (1½ oz)
  1. Puree together all ingredients until smooth
  2. Pour onto ungreased waffle iron by half-cup measure
  3. Bake each waffle for 2½-3 min or until golden
Nutrition Facts
Serving Size 1 round waffle
Serving per Recipe 5
Amount per Serving
Calories 574
Total Fat 48.8 g
  Saturated Fat 16.9 g
  Polyunsaturated Fat 9.6 g
  Monounsaturated Fat 18.8 g
Cholesterol 719 mg
Sodium 837 mg
Potassium 513 mg
Total Carbohydrates 11.8 g
  Dietary Fiber 3.6 g
  Sugars 6.8 g
Protein 26.9 g

Friday, December 9, 2011

Fresh Tomato Salsa

Fresh Salsa and Almond CrispsWhen we lived in Illinois, one of the local supermarkets made their own fresh salsa. It took me several recipe revisions, but I was finally able to recreate the yummy, fresh taste. Now that tortilla chips are off the menu, I eat it with Pecan Crackers or Almond Crisps.

8 medium Roma tomatoes (2 lbs)
1 small onion (5 oz)
2 garlic cloves
1 small jalapeño (½ oz)
½ bunch fresh cilantro (1 oz)
¼ t dried oregano
½ t salt
¼ t pepper
pinch cayenne
pinch cocoa powder
  1. Mince all ingredients and stir together. Alternately, pulse in a blender or food processor until finely chopped.
  2. Refrigerate 1 hour to overnight.
  3. Drain up to 1 c accumulated juices before serving.
Nutrition Facts
Serving Size ¼ c
Serving per Recipe 12
Amount per Serving
Calories 31
Total Fat 0.4 g
  Saturated Fat 0.1g
  Polyunsaturated Fat 0.2 g
  Monounsaturated Fat 0.1 g
Cholesterol 0 mg
Sodium 108 mg
Potassium 296 mg
Total Carbohydrates 6.8 g
  Dietary Fiber 1.6 g
  Sugars 0.1 g
Protein 1.2 g

Monday, December 5, 2011

Deviled Eggs

Deviled EggsVersatile, naturally low-in-carbs, eggs are one of our favorite foods. When we're looking for something a little different than scrambled, boiled, baked or fried; we'll add a little devilment into the kitchen. We've brought this dish to a bunch of parties and, no matter how many dozen we carry over, we have yet to bring a single egg home.

1 doz eggs
½ c mayonnaise
2 t mustard
2 t vinegar
¼ t paprika
  1. Place eggs in a pot and cover with water. Bring to a boil. Reduce heat and allow to simmer for 15 min. Carefully remove to a bowl of ice water until cool enough to handle.
  2. Peel eggs and slice lengthwise. Remove yolks. Mash yolks together with mayonnaise, mustard, and vinegar until smooth.
  3. Fill egg whites with two spoons or a piping bag. Sprinkle a pinch of paprika over each egg.
Nutrition Facts
Serving Size 2 egg halves
Serving per Recipe 12
Amount per Serving
Calories 131
Total Fat 12.0 g
  Saturated Fat 2.6 g
  Polyunsaturated Fat 0.7 g
  Monounsaturated Fat 2.0 g
Cholesterol 215 mg
Sodium 118 mg
Potassium 66 mg
Total Carbohydrates 0.7 g
  Dietary Fiber 0.0 g
  Sugars 0.0 g
Protein 6.4 g

Saturday, December 3, 2011

Dark Chocolate Strawberry Pancakes

Dark Chocolate Strawberry PancakesI can't recall exactly what led up to the creation of this recipe beyond a chocolate craving one morning. But, really, does there need to be a reason to eat chocolate and strawberries?

⅔ c whole almonds (3 oz)
4½ t coconut oil
3 T cocoa powder
1½ c strawberries (6 oz)
¼ c dates (1½ oz)
4 eggs
½ t salt
1 t baking soda
1 t vinegar
1 t vanilla
  1. Puree together ingredients until smooth
  2. Pour batter by ¼ c onto lightly-greased griddle over medium heat
  3. Cook for 5-6 min, turning once
Nutrition Facts
Serving Size 2 pancakes
Serving per Recipe 6
Amount per Serving
Calories 195
Total Fat 14.4 g
  Saturated Fat 4.7 g
  Polyunsaturated Fat 2.5 g
  Monounsaturated Fat 6.2 g
Cholesterol 123 mg
Sodium 451 mg
Potassium 286 mg
Total Carbohydrates 11.7 g
  Dietary Fiber 3.8 g
  Sugars 6.8 g
Protein 8.0 g