After a carb loaded weekend vacation, I am back on induction for a few days to get back into lipolysis. This meal came out really well, I made a quick “Teriyaki-like” sauce and used it to flavor some pork chops and mixed veg. Mmmmmm!
Low Carb Teriyaki Pork Chops with Veggies
5 quick fry (thin) pork chops
salt and pepper to taste
2 tbs veg oil
1/4 cup low carb teriyaki sauce (recipe below)
one large head of broccoli
one can baby corn
one med-large onion
2-3 cloves of garlic, sliced
Season the pork chops with salt and pepper. Heat oil in a large frying pan (large enough to comfortably fit the pork chops in a single later). Once oil is shimmering add the pork chops and brown on each side for 3-5 minutes. When you flip the pork chops the first time and the garlic and onions on top. This allows the pork to absorb some of the onion and garlic flavor. Add a couple tablespoons of the teriyaki sauce to the pork chops and spread it over the chops (flip the chops and move them around to coat them in the sauce). Allow the sauce to cook onto the chops a little, it will form a bit of a glaze. Remove the pork from the pan (it should be fully cooked at this point) leaving the onions/garlic behind. Add the broccoli and stir fry for a few minutes (5-7 minutes). Add the baby corn and the rest of the teriyaki sauce. Good until the veggies are nicely coated in the sauce and fully cooked. Return the pork and any juices that might have come out of the chops back into the pan. Serve!
Low Carb Teriyaki Sauce
1 can diet cola, sweetened with splenda (not aspartame, it won’t survive the heating)
1-2 tsp soya sauce
2 tsp rice vinegar
0.5 tsp Chinese five spice powder
0.5 tsp garlic powder
0.5 tsp onion powder
1 tsp fresh grated ginger
1-2 tsp splenda or liquid equiv
0.5 tsp sesame oil
Put the full can of diet cola in a sauce pan and bring it to a boil. Add the soya, vinegar, Chinese five spice, garlic powder, onion powder and fresh ginger. Allow mixture to reduce to about 1/4 cup. Taste to see if you find it sweet enough, if not add some splenda (I added ~1 tsp). Add the sesame oil and stir.
The mixture is a little runny, but can be thickened up with a little (very little) xanthan gum or other carb free thickeners.
Here is a quick pic of last nights dinner. We went to a local food fair on Sunday and picked up these little Petite Pan zucchini, so I needed to come up with a way to cook them. Here is the recipe.
Low carb Chicken with Mushrooms and Zucchini in cream sauce
1-2 tbs veg oil
2 chicken breasts, bone in, cut in half
5-6 mini petite pan (yellow zucchini), sliced
1 package king mushrooms, sliced
1 med onion, sliced
1 can coconut milk (lowest carb you can find)
Montreal Chicken spice blend
salt and pepper to taste
2-3 tsp chives snipped
Sprinkle the chicken breast with the Montreal Chicken spice blend (or any spice blend you wish). Heat the veg oil in a med high pan then brown on both sides for 5-8 mins. Add mushrooms and onions to the pan and allow to soften a little (keep the chicken in the pan). After 4-5 mins add the coconut milk, reduce the heat to med/med-low and cover for 10 mins. Add the sliced zucchini and cover for another 5-10 mins until the chicken is cooked through (internal temp of 165F). you may need to remove the cover and let the sauce reduce if it is too thick (or sprinkle in some Xanthum Gum). Season with salt and pepper to taste (I didn’t need salt, but added a little pepper). Snip some chives over the works and serve.
Experimented with zucchini noodles yesterday. I must say I liked it. I ended up adding too much sauce but that was my fault. .
One large green zucchini
On a mandolin slice the zucchini into small spaghetti like strands. Put zucchini into a strainer and sprinkle with ~1 tsp salt (maybe a little more). Let sit for 20-30 mins. Rinse with water and use in your dish. I fried them for 1-2 minutes in a frying pan before adding the meatballs and sauce.
Low carb Meatballs
1 lb ground beef
3-4 tbs grated Parmesan
2 tbs basil
1.5 tbs yogurt
Salt and pepper to taste.
Mix all ingredients together in a bowl and divide into 24 meatballs. Fry meatballs until brown on all sides.
I added a low carb tomato sauce and some extra basil and Parmesan to finish it off.
Testing writing posts from my iPhone, if this works I’ll hopefully get to post more frequently. Here is a recipe of a new flavor of chicken wings.
Low carb peanut sesame chicken wings
15-20 chicken wing parts
2 tbs peanut butter (unsweetened)
2 ts chilli garlic paste
2 tbs splenda (liquid equiv)
1 tbs rice vinegar
Salt and pepper to taste
Season the wings with salt and pepper. Heat oil in deep fryer to 375F. Fry wings for 7-10 mins till cooked through and crispy. Meanwhile mix together the other ingredients to form the sauce in a large bowl. Add cooked wings to sauce and shake to coat. Serve hot.
I love chicken wings! This recipe was inspired by a local Vietnamese restaurant that has a salt and pepper chicken wing served with a lime garlic butter sauce. They are good, but they come with a cornstarch breading which I’d like to avoid. So I came up with this recipe with some ingredients I had at the house.
Low Carb Garlic Chili Lime Chicken wings
~12-15 chicken wing peices
salt and pepper to taste
2 tsp garlic chili paste
juice of one lime
2 tbs butter
1 clove crushed garlic
Sprinkle the chicken wings with salt and pepper and let sit for 10-15 mins while your oil heats up. I like to deep fry my chicken wings (@ 375F) but you could bake them if you wish. I deep fry them for 7-10 mins until nicely golden brown and cooked through.
Sauce for the wings:
First step is to infuse the butter with some garlic flavor. I do this by putting the butter in a microwave safe bowl and adding the garlic clove. I microwave it for one minute and then let it sit for 5-10 mins to infuse the garlic. Then in a large bowl, mix the garlic chili paste with the lime juice. Add the garlic butter (you can remove the garlic clove, its done its job).
Mix the wings in the sauce.
These wings are great on their own, but I wanted a dipping sauce, so I used the ~1-2 tsp of sauce left on the bottom of the bowl after I coated the wing and mixed it with a small tsp of mayo and a tbs of blue cheese dressing. This is the dipping sauce shown in the picture. Yummy!!! I love low carb eating!
I love weekends! It gives me time to get up and make a nice breakfast. During the week I am not much of a breakfast eater, but on the weekends, when I have more time I like to cook. I found this recipe several months ago, and unfortunately can’t find the link. I am going by memory here, so if this is similar to a recipe you find elsewhere, please let me know so I can give credit.
Low Carb Mock French “Toast”
1/4 cup of ground pork rinds
1/4 cup cream
2 tsp splenda (I use liquid equivalent)
sprinkling of nutmeg
1/2 tsp vanilla
Mix all ingredients together and allow to sit for ~5 mins. Preheat a frying pan to med/med-high heat while mixture sits. The mixture will stiffen up in that time and allow you to kinda form it into a “toast-like shape” in the frying pan. Fry until golden brown on each side and serve with some sugar free maple syrup and butter.
You will be surprise at how good this is. It kinda has a bit of a smokey bacony taste, but just a hint of it. Delicious way to start you Saturday!
Last night I decided to make up a batch of low carb tacos. They came out delish:
Low Carb Tacos
1 lbs ground pork (you could use any ground meat you have)
1 can Black Soy Beans
2 tbs taco seasoning (look for the lowest carb one you can find, for me it was presidents choice brand)
1 small onion, diced
2 cloves garlic crushed
1/4 – 1/3 cup Salsa Verde (I had a bottle in my fridge, again use whatever salsa you have that’s low carb)
1/3 cup diced tomatoes
Some romaine lettuce leaves as taco shells
Some grated cheddar cheese for topping the tacos
Start browning the ground meat in a saute pan. Add the onions, garlic and taco seasoning and good until the meat is browned and the onions have softened (5-8 mins). Add the drained and rinsed black soy beans, salsa verde and diced tomatoes. Cook for another 5 minutes to let everything blend together and the tomatoes to cook down a little. Serve on romaine lettuce leaves sprinkled with some cheese (I used cheddar, cause it was what I had in the house).
Tips: Some cilantro would be great in this recipe, but I didn’t have any. Also you can spice it up with some chilli peppers or hot sauce.
I also often make “Cheese Taco Shells” which I will do a post on later, they are delish and very easy to make, just take a slice of provolone and microwave it on a piece of parchment paper for 60 seconds. Take it out and mold it in the shape of a taco shell, once cooled they make the perfect taco shell!
Clearly I need to go buy groceries! Last night was a “what’s in my freezer” supper. This is what I came up with:
Hunter’s Style Chicken
2 Chicken Breasts
3 strips of bacon, sliced
2 tbls “seasoning blend” – I used garlic powder, onion powder, paprika, salt and pepper, but use any blend you find in the store
1/3 cup tomato puree
Coat the chicken breast in the seasoning blend. In an oven proof pan (I used cast iron) fry the bacon strips until they release their fat but aren’t yet crispy. Remove bacon from pan and set aside. Brown chicken for a couple minutes per side. Add tomato puree and sprinkle with bacon. Put into a 350F oven and cook until internal temperature of the chicken reaches 165F.
One bag frozen Cauliflower
1/2 cup Edamame beans
1 small onion sliced
1/2 cup Alfredo sauce
3-4 oz shredded mozzarella cheese
Mix all ingredients in a casserole dish, bake at 350F for ~1 hour or until starting to brown.
Last night I wanted to clean up the veggies I had in my fridge. I thought a Thai inspired chicken curry. The veggies might not be traditional in a Thia curry, but it tasted good
Thai inspired curry
1/2 head of cauliflower
1 large carrot – cut into thick matchsticks
1 small onion
3 cloves of garlic – sliced
2 chicken breasts – sliced
2 tbls red Thai curry paste
1 can coconut milk
handful of parsley
few dashes of fish sauce
1. Cut the cauliflower into bite sized pieces. Cut carrots into thick matchsticks. Slice onion and garlic. Slice up chicken breast. Have all ingredients ready to cook. Here’s a handy pic:
2. Start by sauteing onions, garlic and curry paste until fragrant (about a minute or two) on medium high heat.
3. Add carrots and cook for another minute or two
4. Add chicken and fry for another couple minutes
5. Add in coconut, cauliflower and baby corn. Cover and allow to simmer for 10-15 minutes, until chicken is cooked and cauliflower is tender.
6. Put in a few dashes of fish sauce and squeeze in the juice of half a lime (reserve the other half for serving time) and sprinkle with parsley.
7. Serve. This is great with Cauliflower Rice but I like to eat it as a stew/soup on its own.
I hope to get a nutritional information program soon and will update my recipes when I do, but all the ingredients here are quite low in carb (if you find the right coconut milk) and definitely good for the on going weight loss stage of Atkins.
I will work on better formatting for my recipes as time goes along, but I LOVE to cook and I want to share all the amazing recipes I’ve discovered (or created) during my time doing low carb. The one that my friends are always impressed by is low carb pizza crust. I have found several recipes (links to come) online, my fav follows:
Low Carb Cauliflower Pizza Crust
1 cup grated (shredded) cooked cauliflower
1 cup grated cheese (I used cheddar or mozzarella)
a few dashes garlic powder
a couple pinches of dried oregano
To cook the cauliflower I grate a full head of cauliflower using a food processor’s shredding blade (or you an use a box grater) and microwave it for 6-8 minutes until it has softened and tastes cooked. A head of cauliflower makes between 4-6 cups of grated cauliflower I would estimate (I’ve never measured it). It can keep in the fridge for a week covered and has many uses (cauliflower rice for example).
Mix 1 cup of the cooked (cooled) cauliflower with the cheese, egg and seasonings (garlic powder and oregano) in a bowl until it comes together. Line a pizza pan or cookie sheet with non-stick aluminum foil or parchment paper. Spoon the cauliflower mixture on the pan to form your pizza shape. I like to start from the outside and work it inwards. This prevents the middle from being too thick, which allows it to cook more evenly. Otherwise I have found if the middle is thicker than the edges the edges can burn before the middle has cooked.
Back the crust at 350F for 15-18 minutes until the bottom has browned nicely. The crust can be cooled to be used later or cooled for a few minutes (at least 10-15) to be topped with your pizza toppings. Make sure your toppings are precooked and just put the pizza under the broiler for a few minutes to melt the cheese and warm up the pizza.