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Sunday, February 19, 2017

APPLE CUPCAKES




APPLE CUPCAKES

These delicious cupcakes didn’t last too long.  A lovely, tender crumb on these.  Great for breakfast, or in my case for tea dates with my husband.  I love those!  The beauty of working at home is having those tea dates!  I like to watch the birds feeding at the bird feeder, the Titi (Jeoffroy Tamarin) monkeys that visit in the nearby bougie and the squirrels pressing their faces against the window or screen door, in hopes of having a piece of banana being handed out to them.  Every day the squirrels run around my feet, completely unafraid.  Unfortunately they can be annoying at times as the grey squirrels like to eat my hibiscuses and now I have a very few bushes left, and I loved those flowers so much.  They are like the roses of the tropics.  The red squirrels don't bother with them, thankfully.

3 eggs
3 tbsp butter, softened (45 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
  sugar
1/cup almond milk (125 mL)
2 tsp vanilla extract (10 mL)
2 cups Gluten-Free Bake Mix 2 (500 mL)
2 tsp ground ginger (10 mL)
11/tsp baking powder (7 mL)
1/tsp salt (1 mL)
2 cups diced apple (500 mL)
2 tbsp water (30 mL)
Cream Cheese Frosting:
8 oz cream cheese, softened (250 g)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
6 tbsp unsalted butter, softened (90 mL)
1 tbsp whipping cream, OR almond milk (15 mL)

Preheat oven to 350°F (180°C).

In food processor, combine eggs, butter, liquid sweetener, almond milk and vanilla extract; process.

In medium bowl, combine Gluten-Free Bake Mix 2, ginger, baking powder and salt.  Add to food processor and process to combine well. 

In microwave-safe dish, place apples and sprinkle with water.  Cover and nuke 2 minutes.  Stir into muffin batter.  Fill 12 to 15 muffin cups.

Bake muffins 15 to 20 minutes or until a knife inserted in one comes out clean.

Cream Cheese Frosting:  In clean food processor bowl, process cream cheese, liquid sweetener, butter and whipping cream, OR almond milk until smooth.

Yield:  12 to 15 cupcakes
1 cupcake
145.8/116.6 calories
4.7/3.8 g protein
10.3/8.2 g fat
0.4/0.3 g fiber
7.3/5.9 g net carbs 

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GOUDA CHICKEN A LA QUEEN CASSEROLE

BEFORE GOING IN THE OVEN




GOUDA CHICKEN A LA QUEEN CASSEROLE

Creamy delicious with layers of chicken, sauce and Gouda cheese slices.  We loved this easy , quick supper.  Sometimes time is a factor, and it is good to have a few easy casseroles to turn to when that is the case.  Even although normally I love to cook and bake most of the time; sometimes it can be a chore.  I'm sure it is the same for most people.  I have lots of casseroles that I've created and prepared over the last few years.  I guess I feel that way more often than I care to admit. :P

P.S.  Gouda cheese is loaded with vitamin K, essential for strong bones!

2 tsp bacon fat, OR olive oil (10 mL)
1 lb mushrooms, sliced (0.45 kg)
Seasoning salt, to taste
2 tsp bacon fat, OR olive oil (10 mL)
1 rotisserie chicken
  (about 4 cups (1 L) chicken, cut into
  bite-sized pieces)
1 tsp Montreal Chicken Seasoning® (5 mL)
Creamy Sauce:
8 oz cream cheese (250 g)
1 cup whipping cream (250 mL)
1/cup water (60 mL)
1/cup chicken stock (60 mL)
1 tsp Montreal Chicken Seasoning® (10 mL)
1/2  tsp cornstarch, optional (2 mL)
1/tsp white pepper (1 mL)
12 Gouda cheese slices
Paprika for garnish

Preheat oven to350°F (180°C).

In frying pan, in 2 tsp (10 ml) bacon fat and over medium heat, cook mushrooms until turning brown in spots.  While cooking sprinkle with seasoning salt.  Set aside when done.

In same frying pan, in 2 tsp (10 mL) bacon fat and over medium heat, heat chicken and sprinkle with Montreal Chicken Seasoning® .  Set aside

Creamy Sauce:  In frying pan, add cream cheese (cut up), whipping cream, water, chicken stock, Montreal Chicken Seasoning®, cornstarch and white pepper.  Whisk until boiling and thickened.

Glaze the bottom of a 9 x 13-inch (2 L) casserole dish with a little bit of the Creamy Sauce, then half the chicken and 6 Gouda cheese slices to cover, half the remaining sauce, chicken, Gouda cheese slices and remaining sauce.  Sprinkle the top generously with paprika.  Bake 25 minutes or until hot and bubbly.

Yield: 6 to 8 servings
1 serving
441.5/331.1 calories
34.1/25.6 g protein
31.2/23.4 g fat
1.0/0.8 g fiber
5.2/3.8 g net carbs

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Saturday, February 11, 2017

CHOCOLATE PIE





CHOCOLATE PIE

Here is a plain chocolate pie that you can dress up with whipped cream or Crème Fraiche and perhaps if you want to get fancy, some chocolate curls on top of that.  The tiny bit of almond extract in the crust gives it a better flavor.  The carob powder option is for those who cannot have chocolate.

Graham Cracker-like Crust:
1/cup ground almonds (125 mL)
1/cup butter, melted (75 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
1/tsp almond extract (0.5 mL)
Chocolate Filling:
1/cup powdered erythritol (125 mL)
1/cup Gluten-Free Bake Mix 2 (75 mL)
1/cup cocoa, OR carob powder (75 mL)
1 cup whipping cream (250 mL)
1/cup water (125 mL)
1/cup butter, melted (60 mL)
Liquid sweetener (sucralose or stevia to equal 1/cup sugar (125 mL)
4 egg yolks
1 tsp vanilla extract (5 mL)
1 cup Crème Fraiche (250 mL)
  for the top, OR whipped cream (optional)


Preheat oven to 325°F 160°C).

Graham Cracker-like Crust:  In small bowl, combine Gluten-Free Bake Mix 2 and ground almonds.  In another small bowl, combine butter, liquid sweetener and almond extract.  Stir into the dry ingredients.  Press crust, using plastic wrap, into a 9-inch (23 cm) glass pie dish.  Bake 12 minutes.

Chocolate Filling: In double boiler, combine erythritol, Gluten-Free Bake Mix 2, cocoa, OR carob powder.  Whisk in whipping cream.  Then add water and whisk in.  Add butter and liquid sweetener; whisk.  Add egg yolks one at a time, whisking in well each time.  Cook until thickened.  Stir in vanilla extract.  Pour over prepared crust and smooth the top.  Bake 20 minutes, or until set.  Once at room temperature, cover with plastic wrap and refrigerate.  The next day cover with Crème Fraiche, OR whipped cream, if desired, and chocolate curls for an even more decadent and gorgeous treat!

Yield:  10 servings
1 serving/cocoa/carob
291.4/299.3 calories
5.7/5.1 g protein
27.7/27.5 g fat
1.9/1.2 g fiber
4.6/6.3 g net carbs 

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CRÈME FRAICHE




CRÈME FRAICHE
Lovely sweetened whipped topping for serving with desserts or for garnishing desserts like cheesecakes and pies. It holds up much better than plain whipped cream, and tastes way better as well. It is probably not the same as real Creme Fraiche, but believe me, you'll like this.  I've been using this for years top desserts such as pies, cakes and cheesecakes.
 You can add cocoa and make a frosting for cakes.  It's a very versatile recipe.  It lasts long in the refrigerator as well - at least 1 week.  You can use nonfat sour cream if calories are a problem for you.  Normally I don't suggest nonfat dairy, but in this recipe, it actually works very well.  This is a VERY useful recipe. I typically buy shelf-stable cream these days so that I always have cream on hand, but fresh whipping cream is very good in this recipe, too.   If using shelf-stable cream, make sure it is chilled overnight and that the bowl and beaters are placed in the freezer overnight.  Then you will have the best results.

1 cup whipping cream (250 mL)
1/4 tsp cream of tartar (1 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup sugar (125 mL)
2/3 cup regular sour cream, OR nonfat sour cream (150 mL)
  (the latter for calorie-conscious people)
1/2 tsp vanilla extract (2 mL)

In cold bowl of mixer with cold beaters, process, process whipping cream with cream of tartar, if using, until thickening.  Add sweetener. Process until getting stiff. Add sour cream and vanilla extract; process on medium high speed just until combined. It will keep at least one week or longer in the refrigerator.

Helpful Hints:  If you would like the Creme Fraiche to be even more stable, use a tiny bit of xanthan gum as it thickens - can use up to 1/2 tsp (2 mL). This recipe may easily be doubled or halved. Half this recipe will suffice as a topping for a cheesecake. 

Nutritional Analysis: 
2 1/8 cups 525 mL)
2 tbsp (25 mL) per serving
56.8 calories
0.6 g protein
5.8 g fat
0 g fiber
0.9 g net carbs


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Friday, February 10, 2017

CHOCOLATE BREAKFAST CAKES








CHOCOLATE BREAKFAST CAKES

Sometimes we just want to indulge for breakfast with a sweet treat. Not just any sweet treat, but chocolate cake!  This one is easy and if you don't want to bake in an oven, you can use your microwave oven.  See Helpful hints.  These are cake-like and not sponge-like, if you know what I mean.  They taste good!  

3 tbsp cocoa, OR carob powder (45 mL)
2 tbsp Gluten-Free Bake Mix 2 (30 mL)
1/tsp baking powder (2 mL)
2 tbsp butter (30 mL)
2 tbsp peanut butter (30 mL)
2 tbsp whipping cream (30 mL)
2 tbsp cream cheese, softened (30 mL)
  (optional)
1 egg
Liquid sweetener (sucralose or stevia) to equal 1/cup (75 mL)
  sugar, OR to taste
1 tbsp powdered erythritol (15 mL)
1/tsp vanilla extract (2 mL)
  (optional)

Preheat oven to 350°F (180°C).

In small bowl, combine cocoa, OR carob powder, Gluten-Free Bake Mix 2 and baking powder.

In another bowl, melt butter and peanut butter together in microwave oven.  Stir in whipping cream and cream cheese (if using).  Whisk in egg, liquid sweetener, erythritol and vanilla extract.  Whisk in dry ingredients.  Scoop into two small, greased ramekins and push chocolate chips in the middle or sprinkle on top.

Bake 20 minutes for a softer, pudding-like cake or 25 minutes, until set.  If not using cream cheese, the baking time will be about 5 minutes less.  You can eat these warm or at room temperature. Refrigerated they become denser.

Helpful Hints:  If desired, these breakfast cakes can be nuked instead for around 45 seconds or more depending on the wattage power of your microwave oven.  For a change of pace, a sweet cream cheese frosting or whipped cream can be used as a topping.

Yield: 2 cakes
1 serving
327.8 calories
9.7 g protein
29.5 g fat
3.8 g fiber
5.7 g net carbs 


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Saturday, February 4, 2017

BEST HAMBURGERS WITH SAUCE



BEST HAMBURGERS WITH SAUCE

Here is a delicious and easy hamburger recipe with a mayonnaise-based sauce, along the lines of McDonald’s Big Mac. The bigger hamburgers were great on my Sandwhich Thins.  These Sandwich Thins are great as bread and, therefore, make good hamburger bun stand-ins.

4 lbs ground beef (1.8 kg)
3 tbsp Montreal Steak seasoning (45 mL)
1 onion, chopped
4 slices, cooked bacon, crumbled
  (reserve bacon fat)
Sauce:
1/cup mayonnaise
1/cup Greek yogurt, OR sour cream (60 mL)
1 tbsp mustard (15 mL)
1 tbsp low-carb ketchup (15 mL)
1 tsp crushed garlic (5 mL)
  (the bottled kind)
1/tsp paprika (2 mL)

In large bowl combine ground beef, Montreal Steak Seasoning, onion and cooked bacon bits.  Use two ice cream scoops per hamburger for very large hamburgers.  In two large frying pan, over medium heat, in some bacon fat, fry hamburgers on both sides for about 4 or 5 minutes each side.  They will still be pink in the middle.  Place in a 350°F (180°C) oven and bake 20 to 30 minutes, depending on the size of the hamburgers (cut one open to check that the hamburgers are no longer pink inside for well done).

Sauce: In medium bowl, combine mayonnaise, Greek yogurt, mustard, ketchup, garlic and paprika; mix well.

Yield:  16 LARGE servings
1 serving
312.0 calories
22.9 g protein
23.2 g fat
0.3 g fiber
1.2 g net carbs 

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Sunday, January 29, 2017

CREAMY GARLIC MUSHROOMS, ONION AND BACON



CREAMY GARLIC MUSHROOMS, ONION AND BACON

This side dish is a great company side – very tasty! The parsley is optional.  I have made it with and without and both ways it is good.

4 slices bacon
1 tsp bacon fat (5 mL)
1 lb mushrooms, sliced (0.45 kg)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (2 mL)
1/tsp salt (1 mL)
1 tsp bacon fat (5 mL)
1 cup chopped onion (250 mL)
1 tbsp crushed garlic (15 ml)
4 oz cream cheese (125 g)
1 tbsp cream, OR water (15 mL)
2 tbsp chopped fresh parsley, (30 mL)
  (optional)

In large frying pan, cook bacon until crispy.  Reserve bacon fat.  Set bacon aside.

In large frying pan, over medium heat, cook mushrooms in bacon fat until beginning to brown.  While cooking, sprinkle with seasoning salt, black pepper and salt.  Set mushrooms aside.  In same pan, cook onion and garlic in bacon fat over medium heat until onion is browning nicely.  Return mushrooms to the pan, add cream cheese in bits, as well as cream, OR water and parsley, if using.  Cook until the sauce is creamy.  Stir in the bacon bits and serve or refrigerate and reheat later in the oven.

Yield:  6 servings
1 serving
153.4 calories
6.8 g protein
11.5 g fat
1.5 g fiber
5.7 g net carbs 

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Friday, January 20, 2017

FLOURLESS PEANUT BUTTER CHOCOLATE MOON PIE JIFFY CAKE




FLOURLESS PEANUT BUTTER CHOCOLATE MOON PIE JIFFY CAKE WITH CREAM CHEESE FILLING
This one recipe makes 2 half moon slightly dense cakes – one for yourself and one for your hubby, boyfriend or friend to enjoy perhaps with coffee, tea or iced tea, if it is a hot day. I didn’t factor in the carbs for the filling, as you can use as much or as little as you like and sweeten as desired.   By the way, don't feel bad, I've eaten a whole moon pie cake in a sitting, but the good news is that it is low-carb and I didn't gain any weight!

1 egg
2 tbsp peanut butter (30 mL)
1 tbsp whipping cream (or milk) (15 mL)
1 tsp cocoa (up to 1 tbsp, if desired)
½ tsp baking powder (2 mL)
Sweetener to equal 1/4 cup sugar (60 mL)
½ tsp vanilla extract (2 mL)
Grated unsweetened baker’s chocolate (optional)

Cream Cheese Filling:
Spreadable cream cheese
Liquid sweetener, to taste

Cream Cheese Filling: In food processor or in bowl with softened cream cheese, combine cream cheese and sweetener. Set aside.

Cake: In blender, combine egg, peanut butter, whipping cream, cocoa, baking powder, sweetener and vanilla. Blend until well combined. Pour into ungreased cereal bowl. Nuke 1 minute in microwave oven (my oven does not run terribly hot, so depending, you may need a few seconds longer). Allow to cool 30 seconds. Loosen edges with a knife and invert cake over a plate. Allow to cool a little longer until you can comfortably handle it. Use a knife to cut the cake vertically in half and slice a pocket in each (pita pocket-style). Fill with sweetened cream cheese and serve immediately so that the cake is still a bit warm. If desired, sprinkle cakes with grated, unsweetened baker’s chocolate or sweetened chocolate of choice for a deeper chocolate flavor and to make your cake look pretty.

Nutritional Analysis of Cake (without cream cheese filling):
Yield: 2 servings
1 serving
158.5 calories
6.9 g protein
12.8 g fat
3.3 g carbs

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Wednesday, January 18, 2017

EGGS BENEDICT ON A LOW-CARB ENGLISH MUFFIN

EGGS BENEDICT - HOLLANDAISE SAUCE RECIPE BELOW


Egg, Ham and Cheese Muffin - click to see recipe

English Muffin - click to see recipe


ENGLISH MUFFIN

I love this crispy English Muffin recipe. It is a take off of the one minute muffin (made with flax meal) on Lowcarfriends.com, but some of them have a sponge-like texture and this one does not.  This recipe was born the day I opened my refrigerator and found nothing to spread my homemade Strawberry Jam on.  Try it – you will feel like you are cheating without a conscience.   We love it!  Pictured are the toasted muffins with a poached egg, ham and hollandaise sauce; a substantial, tasty breakfast!  That is a regular-sized dinner plate, so we're looking at an English Muffin that is bigger than a regular English Muffin.  This is a bland English muffin, just like the original - you don't taste the cheese in it.



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1 egg
1/8  tsp salt (0.5 mL)
3 tbsp  Gluten-Free Bake Mix 2 (no gelatin required), (45 mL)
1/4 tsp baking powder (1 mL)
2 tbsp shredded Monterey Jack (30 mL)
  cheese

In cereal bowl, beat egg and salt with fork.  Add Gluten-Free Bake Mix, page___ and baking powder.  Whisk in well with fork.  Stir in Monterey Jack cheese until well combined.

Nuke 1 minute and 10 seconds.  Immediately loosen sides and invert muffin.  Using a good, serrated bread knife, slice horizontally in two.  Set an ordinary toaster to the last setting and toast.  If desired, toast it one more time after that as well (maybe not for the full length of time - depends).

Helpful Hints:  The muffin should be dry when inverted; i.e. no wet, soft spots in the center.  My microwave oven is a powerful one and runs hot, so your times may differ depending on the strength of your microwave oven.  This bread-like muffin may be used toasted for a variety of sandwiches or as a toasted bun for hamburgers.  What is neat about this recipe is that it is ready in a jiffy.  It doesn’t come more convenient than that!  It is bland like an English muffin (have you ever had one not toasted?), therefore, great toasted and buttered with sugar free preserves or a little honey and shredded cheese to go with a cup of tea or coffee any time of day. Yummy!  Essentially, it is "bread" in a jiffy for busy people.

I have also tried it with Pepper Jack Cheese in an Egg McMuffin.  I used it in the muffin and also on top.

Yield:  1 serving
1 English Muffin
223.2 calories
13.1 g protein
16.0 g fat
5.2 g carbs

HOLLANDAISE SAUCE

This sauce is useful for serving over poached eggs, asparagus, green beans or fish.

3 egg yolks
1 tbsp lemon juice (22 mL)
1/cup butter (125 mL)

In double boiler over hot water (not boiling), whisk eggs and lemon juice.  Add one third of butter, whisk constantly until melted; repeat with remaining butter.  Remove from heat as mixture thickens and is completely heated.

Helpful Hint:  Some people make this sauce in a blender.  Pioneer Woman has a neat way of making it.  Check out her blog for step-by-step instructions for this sauce made in a blender.  You might want to make half her recipe as hers is substantial.

Yield: 2/cup (150 mL)
1 tbsp (15 mL) per serving
99.6 calories
0.9 g protein
10.7 g fat
0.2 g carbs



Friday, January 13, 2017

CHEESY VEGGIE BACON DIP



CHEESY VEGGIE BACON DIP

A delicious dip that will be sure to be enjoyed by your guests.  I have made it three times now and each time there are no leftovers! Serve with low-carb crackers, veggie sticks (carrots, celery, peppers), pork rinds or cheese chips (just small grated cheese piles baked in the oven on parchment paper).  Quick and easy, this dip is one that you will return to again for that reason, and mostly also because it is very good!  The two cheeses I chose are awesome together.

1 tsp bacon fat, OR butter (5 mL)
1/cup chopped onion (125 mL)
1 small green pepper, chopped
Seasoning salt, to taste
Black pepper, to taste
12 oz cream cheese (360 g)
2/cup mayonnaise (150 mL)
1 tsp crushed garlic (5 mL)
  (the bottled kind, if fresh, cook with veggies)
1 cup grated Mozzarella cheese (250 mL)
1/cup grated Swiss cheese (125 mL)
6 slices bacon, cooked, cut into pieces

In nonstick frying pan in bacon fat, OR butter, over medium heat, cook onion and green pepper.  Season with salt and black pepper, to taste. 

In food processor, process cream cheese, mayonnaise and crushed garlic.  Stir in cooked vegetables.  Stir in Mozzarella and Swiss cheeses.  Spread in 9-inch (23 cm) glass pie dish.  Sprinkle with bacon bits.  Just before serving nuke 2 minutes in microwave oven or bake 10 to 15 minutes in 350°F (180°C) oven.

Yield:  10 servings
1 serving
291.4 calories
9.8 g protein
26.8 g fat
0.2 g fiber
2.6 g net carbs 

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GARDEN CREAM OF TOMATO SOUP





GARDEN CREAM OF TOMATO SOUP
Use fresh tomatoes out of your garden, if you have them, otherwise some lovely store-bought tomatoes will do as well. Low sodium soup for salt-conscious folks.  One of my favorite soups, for sure!

1/cup chopped onion (50 mL)
2 tbsp butter (25 mL)
4 large ripe tomatoes, coarsely
  chopped, OR 6 plum tomatoes, chopped
3/cup water (175 mL)
1/cup whipping cream (50 mL)
1/cup sour cream (50 mL)
1 tsp thyme (5 mL)
1 tsp sweetener to equal 1 tsp sugar, optional (5 mL)
1/tsp black pepper (2 mL)
1/tsp onion salt (2 mL)

In large skillet, stir-fry onion in butter until softened.  Add tomatoes and cook until softened; about 10 minutes.  Allow tomato mixture to cool slightly and blend well in blender.  If desired, strain. 

In medium saucepan, pour tomato soup.  Add water, whipping cream, sour cream, thyme, sweetener, black pepper and onion salt.    Heat soup to scalding.

Serve with grated Cheddar cheese or a dollop of sour cream.

Helpful Hints:  Add extra salt to taste, if desired.  For those who don’t care for thyme, substitute 1/tsp (2 mL) hot pepper sauce instead, or to taste.


Yield:  4 generous servings
149.1 calories
2.0 g protein
13.0 g fat
6.3 g carbs

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Thursday, January 12, 2017

MEXICAN CHICKEN CASSEROLE





MEXICAN CHICKEN CASSEROLE
I don't know about you reading my blog, but sometimes I really don't want to spend much time in the kitchen. Easy supper casseroles are my favorite way of hurrying things up.   This has all the Mexican flavors you could want in a simple casserole using a store-bought rotisserie chicken, if desired.  Incredibly delicious meal...you have to try it!  If using jalapenos, be careful...add slowly, as you don't want to make this casserole too spicy.

Delicious served with Chunky Guacamole, page 12, Splendid Low-Carbing for Life, Volume 2, or with a broccoli salad or any kind of salad with a nice dressing.

1 lb cooked chicken, diced (0.454 kg)
1, 14-oz can sliced mushrooms, (284 mL)
drained
4.5 oz can green chilies, OR a very few canned jalapenos, chopped (127 mL)
1 tbsp chicken bouillon powder (15 mL)
  (OR, season to taste with Montreal Chicken Seasoning)
1/2 medium onion
1/2 green pepper
2 tsp olive oil (10 mL)
2 tsp ground cumin (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp black pepper (2 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp garlic powder (2 mL)
1 cup tomato sauce (250 mL)
1 cup water (250 mL)
1/4 cup tomato paste (50 mL)
1 cup grated Cheddar cheese, or Mozzarella cheese (250 mL)

In 9 x 13-inch (2 L) glass baking dish, combine chicken, mushrooms, green chilies and chicken bouillon powder. In food processor, using S-Blade, process onion and green pepper until finely chopped.

In frying pan in olive oil, stir-fry onion and green pepper until tender. Stir in ground cumin, chili powder, black pepper, onion salt and garlic powder. In small bowl, whisk together tomato sauce, water and tomato paste. Add to vegetables and then add this vegetable mixture to chicken and mushrooms. Combine well. Sprinkle Cheddar cheese over top.

Bake in 350°F (180°C) oven 40 minutes, or until hot and bubbly. Serve with a dollop sour cream, if desired.

Nutritional Analysis:
Yield: 6 servings,
1 serving:
185.8 calories
23.6 g protein
6.lg fat
6.5 g carbs


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Thursday, January 5, 2017

AVOCADO AND EGG SALAD








AVOCADO AND EGG SALAD

Adding avocado makes ordinary egg salad so much more nutritious and interesting!  Did you know avocados contain plenty of lutein (81 micrograms of lutein per ounce of avocado) which helps prevent macular degeneration, fairly common in elderly people?  This is one way to enjoy your salad and ensure healthy eyes. Oh, and by the way, soft egg yolks also contain a lot of lutein.  Don't cook your eggs too hard.  Another fact about avocadoes - did you know they contain more potassium than bananas?  That's rather amazing as whenever anyone thinks of having more potassium, besides popping a tablet, many people reach for a banana, which is too high in sugars for a lot of people.

California avocadoes, peeled and pitted
1/4  cup mayonnaise (60 mL)
1/2  tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
4 hard-boiled eggs, peeled and chopped
1/4  cup chopped red pepper, OR tomato (60 mL)

On dinner plate, mash avocadoes.  Place in medium bowl.  Add mayonnaise, salt and pepper; mix well.  Stir in chopped hard-boiled eggs and red pepper.

Yield:  4 servings
1 serving
330.9 calories
8.3 g protein
31.1 g fat
4.9 g net carbs

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