THE Premier Low-Carb store .. .. AND Meeting Place

Wednesday, August 24, 2016

CHICKEN CREPE CASSEROLE




CHICKEN CREPE CASSEROLE
    This is a very tasty casserole – comfort food for sure.  These are good heated up the next day in the microwave oven.  For me two crepes and some sliced tomato was sufficient for my lunch.  I felt satiated by not overly full.  I first got introduced to savory fillings in crepes when I was in my early twenties. 

21/cups cooked, diced chicken (625 mL)
Creamy Sauce:
4 oz cream cheese (125 g)
1/cup whipping cream (125 mL)
2 tbsp water (30 mL)
1 tbsp olive oil (15 mL)
Liquid sweetener (sucralose or stevia) to equal 2 tsp sugar (10 mL) 
  (to balance very savory flavors)
1 tsp onion salt (5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
1/tsp salt (0.5 mL)
1/tsp white pepper (0.5 mL)
3 tbsp mayonnaise (45 mL)
1 tsp lemon juice (10 mL)
1 tsp curry powder (1 mL)
Topping:
3 tbsp heavy cream (45 mL)
11/cups grated Cheddar cheese (300 mL)

Crepes:  Prepare crepes. You will only need 7 crepes for this recipe.  In medium bowl, place chicken. 

Creamy Sauce:  In nonstick frying pan, combine cream cheese (broken up into chunks), whipping cream, water, olive oil, liquid sweetener, onion salt, cornstarch, OR arrowroot powder, salt and white pepper.  Whisk over medium heat until the sauce is bubbly and smooth.  Remove from heat and stir in mayonnaise lemon juice and curry powder.  Pour over the chicken and stir to combine well.

Assembly:  Divide chicken filling into 7 even portions and place one portion down center of a crepe.  Fold crepe from top and bottom over filling and roll up.  Place assembled crepes in shallow casserole dish.

Topping:  Pour whipping cream over crepes and sprinkle with Cheddar cheese.  Bake in 350°F (180°C) oven 25 minutes with cover on.  Remove cover and bake 5 more minutes, or until hot.

Yield:  7 servings
1 Chicken-filled crepe
371.7 calories
24.0 g protein
28.0 g fat
1.1 g fiber
2.9 g net carbs

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Friday, August 19, 2016

CHOCOLATE PROTEIN PUDDING




CHOCOLATE PROTEIN PUDDING

Don’t tell anyone this is a healthy chocolate pudding with avocado hidden in it and chances are they won’t notice. Carob powder is for those who cannot have chocolate due to an allergy or because it causes migraines.

1 California avocado
3/cup vanilla protein powder, OR (175 mL)
  chocolate flavor
Liquid sweetener to equal 1/cup (125 mL)
  sugar
1/cup spreadable cream cheese (75 mL)
  (3 oz; 90 g)
1/cup cocoa, OR carob powder (60 mL)
1/cup powdered erythritol, OR 6 packets sweetener (60 mL)
  (the kind for coffee)
1 tbsp whipping cream (15 mL)
1 tbsp melted butter (15 mL)
11/tsp vanilla extract (7 mL)


In food processor or blender, combine avocado, vanilla protein powder, liquid sweetener, spreadable cream cheese, cocoa, erythritol, OR packets of sweetener, whipping crem, butter and vanilla extract.  Process well until smooth.  Place in pretty serving dishes and refrigerate until serving time.

Yield:  3 small servings
Cocoa powder/Carob powder
334.9/354.8 calories
20.7/19.3 g protein
25.8/25.3 g fat
4.9/3.3 g fiber
5.4/9.5 g net carbs

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Thursday, August 18, 2016

APPLESAUCE CINNAMON MUFFINS




APPLESAUCE CINNAMON MUFFINS

Delicious, tender muffins.  You would never have guessed that unsweetened applesauce is relatively low-carb. These are wonderful for breakfast.  Did you know that one of the benefits of cinnamon is that it helps regulate blood sugar?

2 eggs
1 cup unsweetened applesauce (250 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/cup butter (125 mL)
11/tsp unflavored gelatin (7 mL)
1 tsp vanilla extract (5 mL)
21/cups Gluten-Free Bake Mix 2 (560 mL)
2 tsp cinnamon (10 mL)
1 tsp baking soda (5 mL)
1/tsp ground cloves (0.5 mL)

In food processor, process eggs, applesauce, liquid sweetener, butter, gelatin and vanilla extract. 

In medium bowl, combine Gluten-Free Bake Mix 2, cinnamon, baking soda and ground cloves.  Add to wet ingredients; process.

Fill 12 muffin cups 3/full and bake 20 minutes, or until knife inserted in muffins comes out clean.  Allow to cool in muffin tin and then remove them.  Refrigerate later to keep them fresh.

Helpful Hint:  You can double this recipe and freeze a dozen muffins.  They freeze well.

Yield:  12 muffins
1 muffin
185.8 calories
4.8 g protein
5.2 g fat
0.4 g fiber
6.5 g net carbs

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Monday, August 15, 2016

SWISS CHICKEN BAKE


 Before the topping is added!


Right out of the oven - bubbly and hot!


Let's eat! :)


SWISS CHICKEN BAKE

Reminiscent of Chicken Cordon Bleu but so much less fussy and easier. 
The chicken is even great sliced, straight out of the refrigerator the next day. One half of a chicken breast was more than enough for me!  Quite filling with all the trimmings.  The above plate of food was for my husband.  Put in a Smiley Face here.  This is a very low-carb entree - 0.6 g net carbs per serving!

4 boneless chicken breasts, butterflied
16 slices Deli Swiss cheese
16 slices Deli ham
2/cup mayonnaise (150 mL)
1/2 cup plain Greek yogurt (125 mL)
1/2 cup grated Parmesan cheese (125 mL)
  (the kind in a can)
2 tsp crushed garlic (10 mL)
  (the bottled kind)
1/4 tsp salt (1 mL)
1/4 tsp black pepper (1 mL)
Topping:
2 tbsp grated Parmesan cheese (30 mL)
2 tbsp almond flour (30 mL)
1/2 tsp paprika (2 mL)

Preheat oven to 375°F (190°C).   On a greased cookie sheet, place the 4 chicken breasts opened butterfly style.  Place on each half 1 slice Swiss cheese, 1 slice ham and another slice Swiss cheese.

In small bowl, combine, mayonnaise, Greek yogurt, Parmesan cheese, garlic, salt and black pepper.  Divide evenly between all the chicken breast halves; spread over the top evenly. Sprinkle topping evenly over the chicken and also exposed bits of chicken. 

Bake around 40 minutes, depending on the thickness of the chicken breasts (mine were medium).  Cut into the chicken and make sure it is white throughout.

Topping:  In small bowl, combine Parmesan cheese, almond flour and paprika.

Yield:  8 servings
1 serving
393.0 calories
31.0 g protein
27.9 g fat
1.7 g fiber
0.6 g net carbs

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Saturday, August 13, 2016

ITALIAN FRIED TOMATOES



ITALIAN FRIED TOMATOES

Tomatoes that are sliced and then fried in light olive oil and sprinkled with Italian seasoning, taste amazing! The natural sweetness in the tomato comes out....sort of caramelized.  I often make this as a side dish.  Simple but ever so tasty!!  It's great for breakfast alongside your scrambled eggs (with bits of cream cheese) and bacon.

2 Roma tomatoes
2 tbsp light-tasting olive oil (30 mL)
Italian seasoning, to taste 

Cut tomatoes into thin slices. In nonstick frying pan, in olive oil, fry tomatoes over medium heat.  Sprinkle with Italian seasoning.  Fry about 2 minutes and then carefully flip and cook on the other side about 1 or 2 more minutes.  Serve.

Helpful Hint:  I normally season the tomatoes only on one side.  It is sufficient.

Yield:  2 servings
1 serving
135.0 calories
0.8 g protein
13.8 g fat
0.1 g fiber
2.7 g net carbs 

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Thursday, August 11, 2016

SALISBURY STEAK WITH MUSHROOM GRAVY





SALISBURY STEAK WITH MUSHROOM GRAVY

This was amazing!  I know it is a favorite of many, but this is the first time I have ever made it and I loved it!  This is, of course, my own version of the dish.  Did you know coconut flour is fantastic as a binder in meat?  You don't even need very much as it turns out.  This is a dish that I will make again and again.  Very flavorful and great with cauli-mash and green beans.

3 lbs ground beef (1.4 kg)
6 tbsp fresh parsley, minced (90 mL)
1/2 cup diced onion (125 mL)
2 tbsp coconut flour (30 mL)
1 tbsp minced garlic (15 mL)
2 eggs
2 tsp liquid smoke, OR (10 mL)
  Worcestershire sauce
11/2 tsp salt (7 mL)
1 tsp black pepper (5 mL)
1/4 cup butter (60 mL)
Mushroom Gravy:
1 tbsp butter (15 mL)
1 lb mushrooms, sliced (0.45 kg)
8 oz cream cheese, chopped up (250 g)
3 cups chicken stock, OR beef stock* (750 mL)
2 tbsp olive oil (30 mL)
1 tsp turmeric, optional (5 mL)
1/2 tsp liquid smoke, OR (2 mL)
  Worcestershire sauce
1/4 tsp white pepper (1 mL)
2 tsp cornstarch, OR arrowroot powder (10 mL)

In large bowl, combine ground beef, parsley, onion, coconut flour and garlic.  In small bowl, beat eggs with a fork and add liquid smoke, OR Worcestershire sauce, salt and black pepper.  Beat again with the fork to combine.  Add to ground beef mixture and combine very well, using your hands.  Make 16 oblong patties (I didn’t worry about the shape too much).

In nonstick frying pan, over medium heat and in some butter, fry the patties until they are brown on both sides and almost cooked through, but not quite.

In large pot, in butter and over medium heat, cook mushrooms until soft.  Remove and set aside.  In the same pot, combine cream cheese, chicken stock, olive oil, turmeric, liquid smoke, OR Worcestershire sauce and white pepper and cook over medium heat.  Place some of the sauce in a small bowl and stir in the cornstarch, OR arrowroot powder and add back to the pot, stirring to combine.  Bring the sauce to a boil.  Add the patties and mushrooms.  Simmer 10 minutes.

Helpful Hint:  *I only ever have homemade chicken stock on hand in the freezer and that is what I used.  It was perfectly yummy with this dish and no one can tell it has chicken flavor.  If you use commercial stock/broth, you might want to reduce the salt in this dish. It is so easy to make chicken stock if you have a slow cooker or a pressure cooker.  Place rotisserie chicken carcass in the slow cooker or pressure cooker along with a chopped onion, carrot, some dried parsley, thyme, salt and pepper.  Cover with water completely.  Set on low heat for 8 hours and follow directions for the pressure cooker.  Strain and place in a container in the freezer.

Yield:  8 servings
2 per serving
551.2 calories
39.2 g protein
39.9 g fat
1.7 g fiber
5.9 g net carbs

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SALTED CARAMEL CUPCAKES




SALTED CARAMEL CUPCAKES

These cute cupcakes are bound to please.  The frosting has that ever-popular salted caramel taste, delightfully combining sweet and salty flavors. I made these with our daughter-in-law, Yara Eloff.  She has a good eye for nice baked goodies, and she loves to bake low-carb these days.  

13/cups Gluten-Free Bake Mix 2 (425 mL)
1 tsp baking powder (5 mL)
1/tsp salt (1 mL)
3 eggs
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/cup granulated erythritol, OR (75 mL)
  8 packets sweetener (the kind for coffee)
1/cup unsalted butter (60 mL)
1 tsp molasses (5 mL)
1 tsp vanilla extract (5 mL)
1 tbsp lemon juice (15 mL
7 tbsp almond milk (105 mL)
Salted Caramel Frosting:
4 tbsp unsalted butter, softened (60 mL)
2 tbsp regular butter, softened (30 mL)
2 tbsp water (30 mL)
1 cup whole milk powder (250 mL)
Liquid sweetener to equal 3/cup sugar (175 mL)
1/cup powdered erythritol, OR (60 mL)
  6 packets sweetener (the kind for coffee)
2 tbsp whipping cream (30 mL)
6 tbsp vanilla whey protein powder (90 mL)
  {I use Gold Standard Whey Protein from GNC -
  great for frostings and confections (lasts a long time)}
1 tsp vanilla extract (5 mL)
1 tsp molasses (5 mL)
1/tsp salt (0.5 mL)

Preheat the oven to 350°F (180°C). 

In large mixing bowl, combine Gluten-Free Bake Mix 2, baking powder and salt.

In food processor, process eggs, liquid sweetener, granulated erythritol, OR alternative, unsatled butter, molasses, gelatin and vanilla extract.  In 1/2 –cup measure, place lemon juice and fill with almond milk. Allow to sit for a few minutes.  Add to food processor; process.  Add dry ingredients; process.
Grease muffin pan and line with cupcake liners.  Spray cupcake liners with cooking spray (although not entirely necessary, as when the cupcakes are cool the paper should peel off nicely) and fill half way.  Bake15 minutes, or until cake tester comes out clean.  Frost when cooled.  Refrigerate to keep them fresh, but allow to come to room temperature, if desired, before serving.

Salted Caramel Frosting: In food processor, process unsalted and regular butter, water, whole milk powder, liquid sweetener, erythritol, OR coffee sweetener, whipping cream, vanilla whey protein powder, vanilla extract, molasses and salt until smooth.

Helpful Hints:  If your frosting is not just right…adding a little more of the dry ingredients such as whey, or if it is too stiff, adding a bit more cream works.  It should be fine as written, however.

Yield:  12 cupcakes
1 cupcake
254.5 calories
9.4 g protein
19.9 g fat
0.0 g fiber
9.1 g net carbs 

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Saturday, August 6, 2016

PEANUT BUTTER PROTEIN SQUARES



PEANUT BUTTER PROTEIN SQUARES

So delicious that I’m dreaming of making this confection again.  The protein and fat content satiates so well.  It couldn’t be easier or quicker to prepare!  It is somewhere between a toffee-like or smooth fudge confection.

2/cup peanut butter (150 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup sugar (125 mL)
1/cup powdered erythritol, OR (75 mL)
  6 coffee sweetener packets
1 cup vanilla whey protein (250 mL)
  (Gold Standard from GNC)
1/2 cup whipping cream, OR (125 mL)
  evaporated milk (more carby)
2 tbsp unsalted butter, melted (30 mL)
1/4 cup sugar-free chocolate chips, OR (60 mL)
  unsweetened carob chips (also Hershey's sugar-free choc chips at Wal-Mart)


In food processor, combine peanut butter, liquid sweetener, erythritol, OR coffee sweetener, vanilla whey protein, whipping cream and unsalted butter; process.  Press mixture into 9-inch (23 cm) pie dish (can use plastic wrap to help with this and the back of a dessert spoon). Sprinkle top with chocolate chips, OR carob chips.  Press into the mixture slightly.  Freeze for an hour and then refrigerate.

Yield:  25 squares
1 serving/choc/carob chips
82.1 calories
4.2 g protein
6.4 g fat
0.0 g fiber
1.4 g net carbs 

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Thursday, August 4, 2016

CRUSTLESS SPINACH QUICHE




CRUSTLESS SPINACH QUICHE

If you enjoy spinach, then this makes a nice vegetable side or breakfast dish.  I use it as the former sometimes, however it could also make a nice, light lunch.  I suggested the Pepper Jack cheese first as I think it would make this quiche even nicer!

1 tbsp bacon fat, OR butter  (15 mL)
1 cup chopped onion (250 mL)
1 cup sliced mushrooms (250 mL)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (1 mL)
10 oz frozen, chopped spinach (284 g)
1 cup diced chicken (250 mL)
3 cups grated Pepper Jack cheese, (750 mL)
  OR Monterey Jack cheese
5 eggs, fork beaten

Preheat the oven to 350°F (180°C). 

In nonstick frying pan, over medium heat, melt bacon fat and stir fry onion until turning brown.  Add mushrooms and cook until soft, adding seasoning salt and black pepper.  Add spinach and cook until most of the moisture evaporates. Add chicken and stir fry until all is warm.  Remove pan from heat.  Stir in Pepper Jack, OR Monterey Jack cheese and eggs.  Pour into 9-inch (23 cm) glass pie dish.  Bake 45 minutes, or until set. 

Yield:  8 servings
1 serving
274.1 calories
21.5 g protein
19.1 g fat
1.4 g fiber
2.8 g net carbs 

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Tuesday, August 2, 2016

CHOCOLATE ZUCCHINI CAKE WITH CHOCOLATE CHIP TOASTED PECAN TOPPING





CHOCOLATE ZUCCHINI CAKE WITH CHOCOLATE CHIP TOASTED PECAN TOPPING

A delicious cake that is so easy to put together.  I forgot to use the gelatin and it worked perfectly fine, so I’m writing it in as optional in the ingredient listing.  Chilling soon after baking, this cake is fluffy, however, upon chilling completely it becomes denser.  This is a super-moist, delicious cake that will go over really well at any function or for family gatherings. The carob option is for those allergic to chocolate or for those people who get migraines from chocolate, however, the carbs will be more for pre-maintenance levels and maintenance levels, so I didn’t do the analysis for the carob option.

3 eggs
Liquid sweetener  (sucralose or stevia) to equal 11/cups (300 mL)
  sugar
2/cup unsweetened applesauce (150 mL)
1/cup granulated erythritol (125 mL)
1/cup whipping cream (125 mL)
1/cup light-tasting olive oil (75 mL)
2 tsp vanilla extract (10 mL)
2 tsp unflavored gelatin, optional (10 mL)
23/cups Gluten-Free Bake Mix 2 (CLICK) (675 mL)
2/cup cocoa, OR carob powder (150 mL)
1 tsp baking soda (5 mL)
1/tsp baking powder (2 mL)
1/tsp salt (1 mL)
2 cups grated zucchini (500 mL)
  (zucchini is ideally first peeled – about 3 medium)
1 cup sugar-free chocolate chips, or unsweetened carob chips (250 mL)
  (Wal-Mart has Hershey's sugar-free chocolate chips)
1/cup chopped pecans, toasted (125 mL)

Preheat the oven to 350°F (180°C).

In food processor, process eggs, liquid sweetener, applesauce, erythritol, whipping cream, olive oil, vanilla extract and gelatin (if using).  In large mixing bowl, combine Gluten-FreeBake Mix 2, cocoa, OR carob powder, baking soda, baking powder and salt.  Add to wet ingredients; process.  Stir in zucchini. 

Pour into 9 x 13-inch (23 x 33 cm) baking dish and bake 20 minutes.  Take out of the oven.  Sprinkle with chocolate, OR carob chips and toasted chopped pecans.  Bake 10 to 15 minutes longer, or until knife inserted comes out clean. 

Yield:  24 large servings - like a BIG slice of cake!!
1 serving
166.0 calories
4.0 g protein
12.8 g fat
1.4 g fiber
4.6 g net carbs 

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