Sunday, September 23, 2018

ONIONS, PEPPERS AND MUSHROOMS IN SWEET MUSTARD SAUCE




ONIONS, PEPPERS AND 

MUSHROOMS

 IN SWEET MUSTARD SAUCE

A colorful mosaic.  I really love this vegetable dish!  To me it is almost like having sweet chutney on my plate next to my main meal.  I have made this recipe forever and a day it seems.  I don't tire of it. These vegetables absorb the sweet mustard sauce as if it was just meant to be.  Love it!  Try it and I'm almost certain you will enjoy this colorful, healthy vegetable dish as well.

3 tbsp butter, divided (45 mL)

1 lb mushrooms (0.45 kg)

1 cup chopped onions (250 mL)
1 orange or red bell pepper
1 green pepper
Sweet Mustard Sauce:
Sweetener to equal 1/2  cup sugar (125 mL)
1 tbsp mustard (15 mL)
11/2  tsp Worcestershire Sauce (7 mL)
3/4  tsp salt, OR to taste (3 mL)
1/4  tsp black pepper (0.5 mL)

In electric wok or large electric skillet, melt 1 tbsp (15 mL) butter.  Add mushrooms and toss in butter.  Place lid on skillet slightly ajar and remove lid when all moisture has evaporated.  Stir fry mushrooms a little longer.  Set aside.

In skillet, to 2 tbsp (30 mL) butter, add onions; fry until turning brown.  Add orange or red and green peppers; fry until tender-crisp, about 3 minutes. Add mushrooms back to pan and stir fry until heated. Stir in Sweet Mustard Sauce and cook until heated through.

Sweet Mustard Sauce:  In small bowl, combine sweetener, mustard, Worcestershire Sauce, salt and pepper.  Set aside.

Yield:  8 servings

1 serving
36.7 calories
2.1 g protein
0.4 g fat
1.7 g fiber
5.8 g net carbs 



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CHICKEN AND CABBAGE CASSEROLE






CHICKEN AND CABBAGE CASSEROLE

  This was delicious with plenty of creamy sauce that is given a pleasing color by the addition of paprika.  If you like, you can spice this dish up with a little hot sauce or if you have spice chickens in your home, like me, serve the hot sauce on the side for those who do like it.  Have you ever noticed how a vegetable like cabbage can make a meal go further...especially in a casserole?  This will feed a hungry family and they will leave the table having enjoyed an elegant sufficiency!  

2 lb head of cabbage (0.9 kg)
4 cups diced, cooked chicken (1 L)
1 red bell pepper, chopped finely
1 cup grated sharp Cheddar and (250 mL)
  Mozzarella cheeses, OR more
Cheese Sauce:
8 oz cream cheese (250 g)
2/3 cup whipping cream (150 mL)
3 tbsp butter (45 mL)
11/4 tsp salt (6 mL)
1 tsp paprika (5 mL)
1/4 tsp white pepper (1 mL)
2/3 cup grated sharp Cheddar cheese (150 mL)
  (see above)

Preheat the oven to 350°F (180°C).

In large pot cook cabbage leaves in boiling water until tender, about 7 minutes.  Remove cabbage to a colander.  Allow to cool and then chop the cabbage.  Place cabbage in large bowl.  Add chicken and red bell pepper.  Pour Cheese Sauce over all and stir well to combine.  Turn out into a 9 x 13-inch (23 x 33 cm) casserole dish.  Sprinkle the top with mixed Cheddar and Mozzarella cheeses (use a little more, if desired).  Bake 40 minutes or until hot and bubbly.

Cheese Sauce:  In skillet, over medium heat, place the cream cheese (broken into bits), whipping cream, butter, salt, paprika, white pepper.  Whisk every now and then until the sauce is beginning to come together.  Add Cheddar cheese.  Stir until the sauce is smooth and the cheese has melted.

Yield:  8 servings
1 serving
434.7 calories
31.9 g protein
30.3 g fat
2.4 g fiber

7.2 g net carbs 




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Friday, September 21, 2018

CREAMY CHICKEN, BROCCOLI AND BACON QUICHE





CREAMY CHICKEN, BROCCOLI AND BACON QUICHE

A gorgeous quiche that is so filling, you won’t be hungry for hours! You can use the entire Miracle Dough batch to make one quiche crust or two. I used the entire Miracle Dough for this quiche.

Miracle Dough:
2 cups grated Mozzarella cheese (500 mL)
2 tbsp butter, melted (30 mL)
1 cup Gluten-Free Bake Mix 2, (250 ml)
1 egg, fork beaten
1/4 tsp Montreal® Chicken Seasoning (1 mL)
1 tbsp coconut flour, optional (15 mL)
Filling:
2 cups chopped broccoli, cooked (500 mL)
2 cups chopped cooked chicken (500 mL)
4 bacon slices, cooked, but not crisp, chopped
4 oz regular cream cheese (125 g)
4 eggs
1/2 cup whipping cream (125 mL)
1 cup grated Swiss cheese (250 mL)

Preheat the oven to 400°F (200°C). 

Miracle Dough: In microwave oven in microwaveable bowl, melt Mozzarella cheese and butter together.  This took 2 minutes in my 1200 Watt microwave oven.   Be careful when removing the bowl with molten cheese. Place Gluten-Free Bake Mix 2, OR Gluten-Free, Grain-Free Bake Mix, page___ on top. In small bowl, beat egg with fork.  Add Montreal® Chicken Seasoning; beat again with fork to combine.  Add to Mozzarella cheese. Stir with a fork or wooden mixing spoon to form a dough ball.  Knead a little to form a soft ball. If necessary work in 1 tbsp (15 mL) coconut flour. The dough should not be too sticky.  Place on parchment or wax paper and using a rolling pin, roll dough out to be a bit larger than a 9-inch (23 cm) glass pie dish. If at any time the dough is more difficult to roll out (only happens if dough is allowed to get too cool), nuke about 20 seconds and it should roll out with ease again.  Place dough in pie dish and make a thick edge with the pastry. Cut bits where it is longer with a kitchen scissors and add to places where it is needed.  Flute this edge with your fingers to make it look attractive.

Filling: In medium bowl combine broccoli, chicken and bacon.  In food processor, process cream cheese.  Add eggs and whipping cream; process.  Pour over chicken, bacon and broccoli mixture. . Pour into pie crust. Sprinkle with Swiss cheese Bake 20 to 25 minutes, or until crust is golden brown and the cheese is melted.

Yield:  8 to 10 servings
1 serving
459.1/367.3 calories
32.3/25.8 g protein
33.2/26.6 g fat
06/0.4 g fiber
6.2/5.0 g net carbs




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Wednesday, September 19, 2018

MOZZARELLA CHEESE BREAD

Add the wet ingredients to the dry and combine well together.  How easy is that?





MOZZARELLA CHEESE BREAD

  Super bread to serve alongside a meal with plenty of butter or simply plain.  My husband likes the former way of serving the bread and I like the latter, but then again my husband likes butter on most anything.  No gelatin required. Notice how wonderfully low the carbs are for this bread.  It is very easy to slice the bread thinly, especially when it reaches room temperature.

21/2 tsp baking powder (12 mL)
1/2 tsp instant dry yeast (2 mL)
1/2 tsp sugar for the yeast (2 mL)
1/2 tsp salt (2 mL)
1/2 tsp dried parsley (2 mL)
1/4 tsp granulated garlic, optional (1 mL)
11/2 cups grated Mozzarella cheese (375 mL)
3 eggs, fork beaten
1/2 cup whipping cream (125 mL)
2 tbsp olive oil (30 mL)

Preheat oven to 375°F (190°C).

In medium bowl, combine Gluten-Free Bake Mix 2, baking powder, yeast, sugar, salt, parsley and garlic, if using.  Stir in Mozzarella cheese.  In small bowl, whisk eggs, whipping cream and olive oil.  Stir into dry ingredients until moistened and well combined.  Using a spatula, scrape all the batter into an 8 x 4 –inch (20 x 10 cm) loaf pan and smooth the top surface.  Bake approximately 30 to 35 minutes, covering the loaf loosely with foil in the last 10 minutes.

Yield:  18 to 20 slices
1 slice
134.1/120.7 calories
5.4/4.8 g protein
10.9/9.8 g fat
0/0 g fiber
3.3/2.9 g net carbs



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Thursday, September 6, 2018

SALMON BROCCOLI CHEDDAR QUICHE







SALMON BROCCOLI CHEDDAR QUICHE

This quiche is wonderful for using leftover, baked salmon and salmon with broccoli is a beautiful combination.  Then add sharp Cheddar cheese and you have a delicious quiche that is very satisfying.

Single Pie Crust (Click here) - leave out sweetener
Quiche filling:
1 cup flaked and baked salmon (250 mL)
1 cup finely chopped broccoli (250 mL)
3 green onions, chopped
6 eggs
1/2 cup whipping cream (125 mL)
1/2 cup water (125 mL)
3/4 tsp salt (3 mL)
1/2 tsp black pepper (2 mL)
2 cups grated sharp Cheddar cheese (500 mL)

Preheat the oven to 350°F (180°C).

Single Pie Crust:  Prepare pie crust dough.  Instead of chilling and rolling the dough, press the dough into a deep 9-inch (23 cm) glass baking dish, using your hands and covering the dough with plastic wrap.  Press the dough up the sides of the dish as well.  Bake crust 6 minutes.

Quiche Filling:  In large bowl, combine salmon, broccoli, and green onions.  In medium bowl, whisk eggs and stir in whipping cream, water, salt and black pepper.  Pour over vegetables and salmon and add 1 cup (250 mL) grated Cheddar cheese. Stir to combine.  Pour mixture into prepared crust.  Sprinkle top with remaining Cheddar cheese.  Bake approximately 40 minutes or until golden brown on top and set in the center.

Yield:  8 servings

1 serving/without/with crust
267/393.9 calories
19.8/23.7 g protein
20/30.3 g fat
0.3/0.3 g fiber
1.8/5.8 g net carbs
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Wednesday, September 5, 2018

GRAIN-FREE CHOCOLATE CHIP COOKIES







GRAIN-FREE CHOCOLATE CHIP COOKIES

These are delicious cookies and they have a little more fiber in them.  I think the Gluten-Free Bake Mix 2 is a bit superior, but when you need to be grain-free, the Grain-Free Bake Mix is a wonderful alternative and at least you can easily convert your favorite recipes again – this time grain-free for stricter dieting phases.  I have to say, though, if you combine moderate low-carbing and Intermittent Fasting, plus some exercise during the fasting hours, you are assured of losing weight with relative ease and not having to think about things too much, and then you can probably use my regular bake mix instead of the grain-free one.  See the Diet Doctor's answer to Samantha (last question) at this link and see what he also recommends.

23/4 cups Grain-FreeBake Mix, (675 mL)
  OR Gluten-Free Bake Mix 2 (not grain-free)
2 tsp cornstarch (10 mL)
  (omit for grain-free)
1 tsp baking soda (5 mL)
3/4 cup butter, softened (175 mL)
Liquid sweetener to equal 1 cup (250 mL)
  sugar
1/4 cup granulated erythritol, OR (60 mL)
  2 tbsp granulated xylitol (30 mL)
1 egg
2 tsp vanilla extract (10 mL)
11/2 cups sugarless chocolate chips (375 mL)

Preheat the oven to 350°F (180°C).

In medium bowl, combine Grain-Free Bake Mix, OR Gluten-Free Bake Mix 2, cornstarch (if using) and baking soda.

In food processor or in bowl with mixer, process butter, liquid sweetener and erythritol, OR xylitol, egg and vanilla extract.  Add dry ingredients; process.  Stir in chocolate chips.

Place tablespoonfuls (15 mL) on an ungreased cookie sheet.  Either flatten slightly or leave in a heap and shape gently.  Flattened cookies will spread and the gently-handled cookies will rise slightly.  It depends on what you would prefer.  Bake 10 minutes or until golden brown underneath.  Allow to cool on the cookie sheet.  Refrigerate cookies in an airtight container.

Helpful Hint:  Please note that xylitol is highly toxic for animals.

Yield:  36 cookies
1 cookie
105.1 calories
1.9 g protein
8.2 g fat
0.9 g fiber
1.5 g net carbs 





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Tuesday, September 4, 2018

CREAMY GARLIC MUSHROOMS



CREAMY GARLIC MUSHROOMS
This mushroom dish packs a lot of flavor and the garlic shines as well.  Very simple sauce makes this a quick and easy skillet mushroom dish.

1 tbsp butter (15 mL)
1 lb mushrooms, sliced (0.45 kg)
2 tsp minced garlic (10 mL)
  (I used the bottled kind)
2 tsp dried parsley (10 mL)
1/2 tsp salt (2 mL)
1/4 tsp black pepper (1 mL)
2.5 oz cream cheese (75 g)
Water as needed

In large nonstick skillet, in melted butter and over medium heat, cook mushrooms until browning.  Add garlic and stir-fry 1 minute, adding the parsley, salt and black pepper.  Stir well.  Add cream cheese broken up into bits.  Allow the cream cheese to melt and stir in water as needed to thin out the creamy sauce.
 

Yield:  8 servings
1 serving
114.5 calories
4.2 g protein
8.9 g fat
1.5 g fiber
4.7 g net carbs

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CREAMY MANGO POPSICLES




CREAMY MANGO POPSICLES

Mango is perhaps not a fruit that one thinks one can eat on a low-carb diet.  These popsicles are so creamy delicious and not icy at all. Better than anything you could buy commercially.  I used the type of cream that is shelf-stable and comes in cartons. These popsicles are very moderate in carbs considering and can be eaten during the Ongoing Weight Loss phase of the Atkins diet.


1 cup chopped, fresh mango, OR (250 mL)
  diced frozen mango, OR peaches
3/4 cup whipping cream (175 mL)
Liquid sweetener to equal 3/4 cup (175 mL)
  sugar, OR to taste
1 tsp lemon juice, optional (5 mL)
1/4 tsp mango, OR vanilla extract (1 mL)
  
In blender, combine mango, OR diced frozen mango, whipping cream, liquid sweetener, lemon juice, if using and mango or vanilla extract.  Blend on slow speed and then high speed until completely smooth.  Pour into 6 pospsicle molds and freeze.

Variation:  Creamy Peach Popsicles:  Use chopped frozen peaches.

Yield:  6 popsicles
1 popsicle
235 calories
23.5 g protein
11.5 g fat
4 g fiber
7 g net carbs 


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Monday, September 3, 2018

NO BAKE COOKIE DOUGH SQUARES





NO BAKE COOKIE DOUGH SQUARES

These are rich little squares that are great alongside a cup of tea or coffee.  They satiate the appetite as well as the need for something sweet.  The ever-popular chocolate and peanut butter combination is used. A lot of chocolate is used in these squares.  You’re welcome to cut down on it a bit, if desired. These would qualify as a fat bomb treat, I think.  If preferred, use
 the Grain-Free Bake Mix to make it a Keto Fat Bomb treat.

1 cup peanut butter* (250 mL)
Liquid sweetener (sucaralose or stevia) to equal 1 cup (250 mL)
  sugar
3 tbsp sugar-free honey, OR (45 mL)
  sugar-free pancake syrup
1/2 tsp vanilla extract (2 mL)
2/3 cup sugarless chocolate chips (150 mL)
Chocolate Topping:
1 cup sugarless chocolate chips (250 mL)
1 tbsp light-tasting olive oil, OR (15 mL)
  2 tbsp unsalted butter, melted (30 mL)

In small bowl, soften peanut butter in microwave oven.  In food processor, combine peanut butter, liquid sweetener, sugar-free honey, OR sugar-free pancake syrup and vanilla extract; process.  Add Gluten-Free Bake Mix 2 and process on low speed until well combined.  Add chocolate chips and combine well with a spoon. Spread in an 8-inch (20 cm) square glass dish that has been lined with parchment paper (first grease the glass dish to help the paper stick and if necessary cut the corners with a scissors to help the paper fit more comfortably).  Smooth the top with the back of a spoon.  Pour the melted chocolate over the top.  Keep in the freezer or refrigerator.

Chocolate Topping:  In double boiler, place chocolate and olive oil, OR butter and heat until melted.  Stir and pour over the cookie dough base.

Helpful Hints:  I like to use Skippy® Creamy Natural peanut butter in my recipes.  It has the same number of carbs as Smucker’s® Natural peanut butter which has a salty taste and needs stirring.  Granted there is a small amount of sugar in the former, but I love the fact that I never have to stir it and there are no hydrogenated fats in it either.  You can always melt the chocolate topping in a bowl in the microwave oven, but do it in short intervals to prevent the chocolate from seizing.


Yield:  25 squares
1 square
141.0 calories
3.5 g protein
10.1 g fat
0 g fiber
3.2 g net carbs

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