July 2009 – Buttoni's Low-Carb Recipes (2024)

This dish is my take on a dish that was served at a teensy-weensy (only had 6-7 tables) Indian-Kashmiri restaurant called the Tandoori Chicken here in Temple, Texas. Mr. Khan, the owner was from the region of Kashmir. He took a liking to us, as we frequented his establishment once a week! It was so good, that was no hardship for us. We loved it! He would often chat with us at length. You could just see the pride he took in his cooking when we complimented his various dishes.

Sadly, despite the diverse population of this city, his business folded. We were so sad to see that happen. He was so forlorn when he came over to our table one evening to tell us he was going to have to close down. It was as if he felt immense shame for not being able to make a success of his business……….as if he were letting us down personally. 🙂 His rent on the building was beyond his means sadly.His food was so good, I’m still trying to come up with similar versions of a few of his better dishes. If you like Indian food, you will really like this easy-to-prepare Induction-friendly Chicken Mint dish. It is so light and refreshing….not at all heavy like some curry dishes. I’ve included in it what I know for certain was in the original dish, plus added a couple items of my own. I doubt Mr. Khan would say it’s EXACTLY like his. Even I wouldn’t. 🙂 ….But I think it’s quite close to what I remember his dish tasting like. 🙂 Hope you’ll give it a try!

INGREDIENTS:

10 oz. chicken breast, skinned and deboned, cut into strips or chunks

2 T. olive oil

4 chopped green onions

1 tsp. grated fresh ginger

¼-¾ tsp. crushed dried red pepper (to taste)

2 T. lemon juice

1 T. chopped fresh cilantro

1 T. chopped fresh mint

2 coarsely chopped seeded tomatoes

1/4 tsp. salt

1/2 tsp. my Garam Masala Spice Blend

Optional: Your favorite thickener if desired.

DIRECTIONS:

Heat the oil in a skillet or wok. Add chicken and stir-fry for about 2-3 minutes or until done. Add green onion and stir-fry 5 minutes longer. Add all remaining ingredients and stir gently and simmer for 5-10 minutes more to allow flavors to co-mingle a bit. You can thicken, if you like. I would use 1/4 tsp. xanthan gum sprinkled from a shaker for that purpose, but use what you prefer. Transfer to a serving dish and serve over steamed cauliflower you have slightly mashed down with a fork or for non-low-carbers at tabale, a bed of basmati steamed rice.

NUTRITIONAL INFO: Makes 2 servings, each containing:

333 cals,20.95 g fat,8.5 g carbs, 5.7 g fiber, 2.8g NET CARBS, 28.5 g protein,291 mg. sodium

I don’t like the taste of commercial mayonnaise. Never have. Not sure why, really, but I suspect it is because American mayonnaise is cooked (to thicken and extend shelf life) and has added water. Hot water and oil just don’t mix in the favor department for me. Mix them sometime in a glass and smell. That’s the taste I don’t like. Anyway, this has driven me to make homemade mayonnaise exclusively since my brother taught me how to make it in my 30’s. Homemade is not as thick as commercial mayonnaise. In addition, it only keeps 7-10 days, so I date the jar lid and make a fresh batch weekly. My husband and I both love the stuff!

To all the salmonella naysayers out there (including my mother)……….all I can say is I’ve been making this for about 20 years now and I’m still alive and kicking and have never gotten salmonella poisoning from anything in my life but a can of tuna I cooked into a casserole once. Both I and my husband were severely effected by that tuna casserole and the doctor said it was the likely culprit for my 2-day intestinal woes. The French, inventors of mayonnaise, have made it for centuries and the nation has no records of excessive salmonella for having done so. 🙂

This mayo makes an excellent base for creamy salad dressings if thinned with 1 T. cream. There are so many different spices and ingredients you can add for a wide range of salad dressing creations! I often add in my Chicken Shawarma Spice Blend. Be Creative! I’ve listed some of my favorite mayo additives below.

INGREDIENTS:

1 c. oil (I use Bertolli Extra Light olive or peanut oil)

1 egg

1 T. chopped yellow onion

Dash each of salt, black pepper, garlic powder

½ tsp red wine vinegar (or vinegar of choice)

OPTIONAL: Pinch (1/16 tsp.) glucomannan powder for a thicker mayo

DIRECTIONS: Place egg and chopped onion (and glucomannan, if using) into blender or food processor. Blend until fluffy, lemon-colored and onion is pulverized. The making of the emulsion is done with repeated taps of the “pulse” button on your machine. With oil(s) in a pourable container, SLOWLY start pouring oil in a very thin stream the size of pencil lead into the egg mixture, pulsing every couple seconds. I pour oil with one hand and pulse my processor with the other hand. Repeat until all oil is incorporated into the mixture. If using, add glucomannan powder for a thicker products. Open processor and add all seasonings, vinegar, replace lid and pulse 1-2 more times. Transfer to lidded glass jar and keep refrigerated for 7-10 days before I just toss out any that’s left and make a fresh batch. It is normal for it to slightly darken on the surface, so I scrape that off and discard. You’ll know when it has gone bad as it will start to separate, discolor and have an off odor.

In hundreds of batches now, I’ve only had this fail on me two times, if that is encouraging……but it CAN happen. If the emulsion “breaks” on you, just use it for salad dressings and sauces rather than spreading mayo for sandwiches. It will still have a good flavor so there’s no need to discard it.

THINGS I’VE ADDED FOR SALAD DRESSING APPLICATIONS: (or just some flavoring):

2 tsp. Shawarma Spice Blend (thinned with cream, also makes a nice sauce for broiled fish or chicken)

½ c. chopped cilantro, seeded jalapeno & more onion

½ seeded chipotle pepper in adobo sauce minced fine + ½ small clove minced garlic

1-2 T. chopped sun-dried tomatoes (oil pack)

1-2 T. tomato paste for roumalade sauce for boiled shrimp

½ tsp. regular chili powder (or ¼ tsp. chipotle chili powder) + 1 cl. minced garlic

½ avocado & 1 seeded jalapeno

¼ c. chopped black olives & 1-2 T. more EV olive oil

1 tsp. anchovy paste

1 T. mashed capers

minced fresh basil leaves

NUTRITIONAL INFO:

Makes about 20 Tablespoons, each containing:

99.25 cals,11.05 g fat, 0.08 g carbs, 0.01 g fiber, 0.07 g NET CARBS, 0.32 g protein,8 mg sodium

I’ve been doing this stuffing for years and never knew it was actually Induction friendly with the change of bread. I keep coming back to this recipe again and again when I want stuffed fish. It’s so simple yet sooooo tasty. I keep the Flax Sandwich Buns made up and in the fridge at all times so I’ll have them for recipes that call for a slice of bread crumbs. I make them both with and without the caraway seed, because sometimes I don’t want that flavor in the dish I will be making with it. This can also be baked in a buttered pan and fish filets placed on top of the stuffing and baked, if you don’t have access to fresh whole fish.

INGREDIENTS:

2 oz. chopped celery

1 oz. chopped onion

2 T. unsalted butter melted for basting as fish cooks

2 slices chopped bacon

1 Flax Sandwich Bun from Linda’s site, but omit caraway and minced onion when making: http://www.genaw.com/lowcarb/flax_sandwich_buns.html

5 medium chopped deveined shrimp

Dash salt and pepper

1 whole 1 lb. flounder

DIRECTIONS:

Cook the chopped bacon until nearly crisp. Add onion and celery and saute in bacon grease until very tender and onion is beginning to brown a bit. Add chopped shrimp and cook until it is opaque. Turn off fire. Next, moisten the flax bun with a little water and mush it up onto the vegetables in the pan.

Take your fish and using a sharp paring knife, make a centered cut the length of the fish from base of head to within 1″ of the tail fin, making sure the knife is going down all the way to the backbone. Now make a cross cut at the base of the head and at the tail making a sort of H shape cut. Beginning at the backbone with knife laying sort of on its side, gently run the knife laterally, sliding it up and down as it rests against the bones, gently lifting the flesh up and away from the bones with your left hand as you cut with your right. You want to free the meat as far out to the edge of the fish as you can without getting to the ventral and dorsal fin bones, making the largest pocket possible for your stuffing. Now you have formed the the pocket for the stuffing. Some seafood markets will cut your fish for stuffing for you if you ask. Once you’ve done it yourself one time, it’s real easy from then on.

Fill the cavity with your stuffing, packing it into the sides of the pocket with a fork if necessary. Don’t worry if stuffing is bulging a little from the top of the pocket…….not a problem. The pocket “walls” always sprawl a bit when I make this.

Melt butter in a glass baking pan big enough for the fish to lay as flat as possible. Place fish right into the buttered pan and then baste the entire fish (including the stuffing itself) with the remaining butter in the pan. Bake in preheated 350º oven for around 20. Insert a fork into fish flesh…if meat is opaque and flakes when touched with a fork, it is done. If still translucent, bake 5-10 minutes longer. Every oven is a bit different, as we all know.

This stuffing is just the right amount to stuff a 1 lb. whole flounder very full, so that is the size fish I have calculated nutritional info on. When I have company and need four servings, I prefer to buy individual 1/2-3/4 lb. flounders (it’s just much more attractive to serve whole). When I do, I just add another slice of bread and tad more shrimp & bacon to the stuffing and it does 4 nicely. Of course, you’d need to recalculate nutritional info accordingly.

NUTRITIONAL INFO FOR STUFFING ALONE:

Serves 2, each serving contains

261.5 calories

22.5 g fat

4.75 g carbs

2.35 g fiber

11.9 g protein

approx. 155 mg. sodium

2.4 g NET CARBS

NUTRITIONAL INFO FOR COMPLETE STUFFED 1 LB. FISH:

Serves 2, each half of the stuffed fish would contain:

468 calories

25 g fat

4.75 g carbs

2.35 g fiber

54.65 g protein

2.40 g NET CARBS

I like to fix this dish when I’m craving Mexican food and want it quick. It goes together easily, too. This is great served with a nice guacamole-tomato-lettuce salad and if you can afford the carbs, some cheese topped refried beans. This dish is suitable for all phases of Atkins but not for Primal-Paleo devotees.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or:http://amongfriends.us/order.php

DISCLAIMER:I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

10 oz. deboned skinless chicken breast meat

2 T. olive oil

2 oz. chopped onion

3 oz. poblano pepper, seeded and cut in half lengthwise

1 c. chicken broth

2 oz. heavy cream

1 clove minced garlic

4 oz. grated Monterrey Jack cheese

Dash of ground cumin and chili powder

Dash pepper

DIRECTIONS: Lay chicken breasts on cutting board and slice them on an angle into 3 thinner pieces each. Heat oil in non-stick skillet. Sear poblano pepper on both sides until brown. Cool and peel off any of the cellophane-like tough skin you can remove (or you can oven roast on 400º if you prefer and only peel the scorched part of the skin off). Place pepper on cutting board and cut into thin slivers. Now, brown chicken pieces on both sides in same skillet over high heat. Preheat oven to 350º. Remove chicken from skillet and add onion. Saute until onion begins to brown. Add garlic, spices and slivered poblano pepper to pan. Remove from fire and add broth, cream and cheese. Stir in a tiny bit of your preferred thickener. Replace chicken into skillet and pop into 350º oven for about 30 minutes.

NUTRITIONAL INFO: Makes 3 servings, each containing:

499 calories

35.5 g fat

4.33 g carbs, .67 g fiber, 3.66 NET CARBS

39.1 g protein

320 mg sodium

INGREDIENTS:

1½ lb. crab meat, shelled and picked well for bits of shell (Blue crab is the sweetest and best for this)

3 Flax Sandwich Buns (or other low-carb bread)

4 oz. finely chopped onion

4 oz. finely chopped celery

1 oz. finely chopped green pepper (or mixture of red and green if you like)

½ oz. parsley

2 oz. heavy cream

¼ tsp. salt

Dash of cayenne pepper

1 tsp. dry mustard powder

½ c. (1 stick) unsalted, melted butter

DIRECTIONS: Using a large bowl, carefully pick out all bits of shell from crab meat. Soak 2 of the pieces of bread with the cream and crumble over the crab. Crumb the remaining roll into fairly fine crumbs. Set aside.

Melt the butter in a skillet over medium high heat. Add celery, onion, bell pepper, salt, cayenne and mustard powder and saute until slightly tender. Add parsley and saute couple minutes longer. Pour sauteed veggie mixture over crab/bread mixture in the bowl. Gently toss ingredients to mix well. Spoon mixture into 6 large crab shells (if you have them) , into individual 6 oven-safe ramekins or stuff into fish prepared for baking. Top with bread crumbs and bake in preheated 350º oven for 30 minutes (whole 1 lb. fish should be nicely done in that amount of time, but check for flaky done stage on your fish to be sure).

NUTRITIONAL INFO: Makes 6 servings, each serving has: (numbers are just for stuffing & does not include fish)

351.3 cals,25.9g fat,5.4g carbs, 2.47g fiber, 2.93g NET CARBS,25.3g protein,120 mg. sodium

My parents came across a recipe for spaghetti sauce years ago that used slivered sirloin rather than ground. They ytweaked it a bit, as all good cooks do, and this was their final result. To this day, I think it one of the best spaghetti sauce recipes I serve. Company always are amazed how different from traditional Bolognese sauce this is, considering the meat form is the only dramatic change in it. I don’t think to make it that often, but am doing so for dinner tonight and thought I’d share it again with my newer followers. I have substituted very lean chuck for the sirloin in the original recipe and that is very good. Tonight I’m trialing it with some lean round steak I found in my freezer. This recipe is Induction friendly provided you serve it on faux noodles like zoodles (zucchini noodles), spaghetti squash threads or chunks/slices of cooked eggplant.

INGREDIENTS:

¼ c. olive oil

6 oz. chopped yellow onion

2 lb. very thinly slivered sirloin (easier if partially frozen about an hour before slicing)

14.5 oz. can of tomatoes, crushed

8 oz. can of tomato sauce

2 cloves minced garlic

2 tsp. oregano, crushed

¼ tsp. each salt and black pepper

Dash cayenne pepper

DIRECTIONS:

In deep stew pot heat oil and brown meat over high heat, stirring occasionally, until begins to brown nicely. Add onions and continue to brown both until onion begins to soften and caramelize. Add remaining ingredients, cover and simmer over lowest heat possible for 1 hour. Check and stir every 15 minutes to avoid sticking/burning. Add a little water if it is drying out too much. Serve over your favorite lo-carb pasta, zucchini pasta or spaghetti squash threads.

NUTRITIONAL INFO: Serves 6-8

1/6 batch:

336.3 calories, 15.52 g fat, 12.72 g carbs, 1.98 g fiber, 35.9 g protein,

approx. 96 mg. sodium, 9.74 g NET CARBS

1/8 batch:

250 calories, 11.64 g fat, 9.0 g carbs, 1.43 g fiber,

26.9 g protein, approx. 73 mg. sodium, 7.57 g NET CARBS

We’ve all tasted and love that well-known hash brown casserole. I certainly see no reason we low-carbing folks can’t still have it even though we can’t eat those real hash browns. The only changes needed here were substituting cauliflower for the potatoes and a low-carb homemade mushroom soup for the commercial soup. With those changes, this recipe is suitable for Atkins Induction Phase. This recipe is also great with crumbled, 1 lb. cooked pork sausage added to the ingredient list as shown above.

I keep a double batch of the linked soup made up in my freezer all the time, frozen in plastic drink cups in 1 cup amounts. It’s awfully convenient to just pop one out and defrost or put it right into the simmering pot. Since publishing this recipe, I have since found on Jen Eloff’s website, a condensed low-carb mushroom soup recipe I like even more than the one linked below. Either soup will work nicely in this hash browns recipe.

Here’s my recipe with necessary low-carb changes. This is such a large recipe I cook a half recipe unless I have company.

INGREDIENTS:

1 c. finely chopped green onion

1 c. (4oz) grated cheddar cheese

2 T. butter melted

1/4 tsp. pepper

3 10 oz. pkgs frozen cauliflower, thawed, drained well & coarsely chopped (or I prefer 1 head fresh, cooked & chopped)

1/2 c. sour cream

1 c. Dottie’s Mushroom Soup for Recipes

1/2 tsp. paprika for topping

DIRECTIONS: Thaw the frozen (or cook the fresh) cauliflower & drain well. Preheat oven to 350º. If adding sausage, brown it in a skillet. Mix first 7 ingredients in a bowl and stir in the sausage if using. Spray glass baking dish. Pour mixture into greased dish and bake at 350º for 30 minutes or until bubbly and “hash browns” are tender but not reduced to mush.

NUTRITIONAL INFO: Makes 9 1-cup servings, each has: (does not include sausage)

190 cals,15.94g fat,7.36g carbs, 2.78g fiber, 4.58g NET CARBS,6.28 g protein

This Induction friendly dish is not one I fix often. Frankly, I just seem to forget about this dish until I buy a nice fresh head of cabbage with lovely outer leaves will usually bring this favorite to mind and that’s when I will bake this tasty dinner. I did so yesterday so I’m having it tonight. Mmmm.

This recipe is Atkins Induction friendly and suitable for most Keto diets it if will fit your daily macro limits.

INGREDIENTS:

1 lb. lean ground beef

6 oz. chopped yellow onion

4 oz. chopped green pepper

4 oz. chopped red pepper

4 my Flax Sandwich Buns or other plan suitable bread

1/4 tsp. dried oregano

8 oz. tomato sauce

6 large 1 oz. Savoy Cabbage leaves (regular green cabbage is OK, too, and what is pictured above)

Dash salt and pepper

DIRECTIONS: Plunge cabbage leaves into boiling water for 1-2 minutes, just long enough to make them pliable enough for rolling, but don’t let get too soft or they’ll tear all apart. Remove, drain and cool on towel.

Brown ground beef, onions & peppers together over medium heat until vegetables are soft. Moisten flax buns with water, squeeze out excess and mush them up into the meat mixture with your fingers. Add oregano and dash of salt and pepper.

Divide meat/bread mixture into 4 portions in the bowl. I mark it with the spoon side to be sure it’s evenly divided in each roll. Fill the four cabbage leaf “bowls” right in the center with 1/4 of the meat mixture. Next fold the stem base of the leaf up over the filling. Then fold the left and right sides inward and over the top snugly. Finally, roll so that the top is rolling over the entire roll. Optional, secure with a toothpick only if not inclined to stay rolled up. Place cabbage rolls seam side down in well-greased glass baking dish. Pour tomato sauce evenly over the rolls. Cover and bake 45 minutes at 350º, remove cover. Add couple tablespoons water if the bottom of the pan is drying out. Bake uncovered another 15 minutes. I like to serve these with well-seasoned mashed cauliflower. This dish freezes well, too.

NOTE: Be sure to remind diners to remove any toothpicks before eating if used.

NUTRITIONAL INFO: Makes 6 servings/rolls, each roll has:

222 cals,14.7g fat,9.53g carbs,2.43g fiber,7.1g NET CARBS,13.9g protein,26 mg sodium

After trying many meatloaf recipes over the years, I keep coming back to the recipe I’ve made for 40+ years. It’s Italian in its seasonings, cooks up consistently and never fails to get compliments when served to guests. This tasty fare is suitable for all phases of Atkins, Keto diets and if you omit the cheese, it is suitable for Paleo-Primal followers as well. This is also the recipe I use when I want to make meatballs, forming the meat into 1½” meatballs. I bake my meatballs on a sheet pan for about 30 minutes (or you can fry them over medium heat. When baked, I usually don’t bother turning them during cooking, so the ease in baking over frying is a no-brainer. If you are avoiding flax, you can instead sub in 1 tsp. chia seeds soaked 15 minutes in 3 T. water OR just increase to 2 eggs. If available, you can add 1 water-soaked and crumbled leftover low-carb slice of bread/biscuit. You definitely want to do one of these things to avoid the meatloaf coming out dense or hard.

INGREDIENTS:

1.5 lb. lean ground beef (or 1 lb. beef+½ lb. ground pork)

2 oz. chopped yellow onion (more if you can afford extra carbs)

2 oz. chopped green pepper (more if you can afford extra carbs)

1 T. bacon grease

1/4 tsp. dried oregano

1/4 c. parsley, chopped fine

1 egg, beaten (or 2, if you need to omit the flax meal below)

1 T. flax meal soaked 10 min. in 3 T. water (or crumbled low-carb biscuit/roll, or 1T. ground chia or another beaten egg)

2 T. Parmesan cheese, grated (more if you like)

4 oz. can tomato sauce (no added sugar)

1/4 tsp. coarse ground black pepper

1/4 tsp. salt

DIRECTIONS: Soak flax meal or chia, if using, in water in a small bowl for about 10 minutes. Stir occasionally as it thickens up. Place meat in large mixing bowl. Chop onion and pepper and sauté in bacon grease in an oven-proof skillet until very soft. Add to the meat in the mixing bowl, grease and all. Add oregano, parsley and Parmesan. Add soaked flax meal, salt and pepper. Add all remaining ingredients (except tomato sauce). Using your hands or a fork, thoroughly mix all ingredients until well-blended. Shape slightly and tip bowl to allow meat to fall onto baking pan (I use the same sauté pan, actually). Reshape as desired. Place in 350º oven and bake uncovered for about 30 minutes. Remove from oven and pour tomato sauce evenly over the top of meatloaf and return to oven for 30 more minutes baking. Best to check at 15 minutes here as every oven cooks differently. I can usually tell if the center is done by pressing lightly with a knife center top. If it feels firm the meatloaf is done. If still soft, cook a little longer.

NUTRITIONAL INFO:

Makes 6 servings, each 4 oz. serving has:

349 cals,22.9 g fat,4.27g carbs, 1.1g fiber, 3.17g NET CARBS, 30.2g protein,588 mg. sodium

This is an Induction friendly squash dish you’re sure to love if you like yellow squash like we do. this dish is very rich and creamy. Suitable for all phases of Atkins and Keto diets. It is not suitable for Primal-Paleo.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or:http://amongfriends.us/order.php

DISCLAIMER:I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

12 oz. yellow squash
1 oz. chopped red pepper or pimiento
1 oz. chopped green pepper
1 oz. chopped onion
1 egg, beaten (can be left out, but is calculated below in stats)
1/4 c. mayonnaise
1/4 tsp. salt
1/4 tsp. black pepper
3 oz. grated cheddar cheese
1/4 c. butter

Melt butter in glass casserole dish. In the meantime, coarsely chop all vegetables (by hand or in food processor). Please note, the finer the veggies are chopped, the faster this dish will cook. Pour chopped veggies into a mixing bowl. Now add remaining ingredients but hold out a little of the cheese to use as a topping. Stir well to blend. Pour mixture into the butter-filled baking dish. Top with the reserved cheese. Bake around 30 minutes at 350º or until veggies appear to be nice and tender when you stick a fork in it.

NUTRITIONAL INFO : Makes 4 servings, each contains:

345 calories
32.8 g fat
5.5 g carbs, 1.3 g fiber, 4.2 NET CARBS
11.58 g protein

145 mg sodium

This is my all-time favorite pie crust for unbaked cheesecakes and cream pies that don’t require further baking. I merely substituted Splenda for sugar and flax for flour in the original recipe, which also adds a little extra fiber, as well as flavor. Would be great filled with Linda’s site recipe for Jello Fluff using lime jello or my Key Lime Cheesecake recipe. Not suitable for Induction.

INGREDIENTS:

1 1/4 c. finely ground pecans
3 T. unsalted butter softened
3 packets Stevia or Splenda
1/4 c flax meal

Combine all ingredients and press into bottom of glass pie plate. Bake in 375º oven for 10 minutes to toast pecans a bit and bring out their flavor. Cool and fill as desired. If using for a cheesecake, be sure to not over brown crust before filling and finishing baking the cheesecake. Can also be used as a pie crumble topping for cheesecakes and cream pies.

NUTRITIONAL INFORMATION:
Serves 8
Each serving has:

116 calories

11.98 g fat

2.36 g carbs, 1.79 g fiber, 0.63 NET CARBS

I just realized this family favorite is Atkins friendly, so I thought I’d share it with you guys. Omit the wine if you’re still on Induction. It won’t be quite as good without the wine, but acceptable :). I do this dish for company a lot and it’s always a hit! I actually won the Galveston Daily News Holiday Recipe Contest with this recipe back in the 80’s. You can actually make this dish ahead of time and just add the bell pepper and tomatoes for a brief simmer after guests arrive and thicken the sauce at the very last minute. When I have company, I usually just use a whole cut-up chicken, minus the back, which I boil for chicken stock for my freezer.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or:http://amongfriends.us/order.php

DISCLAIMER:I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

16 oz. chicken breast, skin on (cut into 4 servings) (I often use 2 drumsticks, 2 thighs & 1 breast from a whole bird, stewing the remainder of the bird for other purposes)

4 slices of chopped bacon (or soaked, dry-cured Country Ham if you have it)

1/2 c. chopped onion

4 oz. sliced fresh mushrooms

2 lg. cloves minced garlic

1.5 c. chicken broth or water

1/4 c. dry white wine (omit if still on Atkins Induction)

1/4 tsp. dried thyme

1 small bay leaf

1/2 c. green bell pepper cut into strips

4 plum tomatoes cut into large wedges.

2 T. butter blended with 1 T. oat fiber or 1/8 tsp. xanthan gum

DIRECTIONS: Brown the chicken in a skillet heated up with 1/4 c. olive or coconut oil. When both sides are nicely browned, remove chicken pieces from the skillet to a platter. Brown the bacon, onion, mushrooms and garlic in the same skillet in the same drippings. When veggies are tender, add chicken pieces back to the skillet, skin-side up. Add water, wine, thyme and bay leaf. Cover and simmer 30 minutes until chicken is done and veggies are tender.

Finally, the last 4-5 minutes of cooking, and right right before you plan to serve, add the bell pepper and tomato wedges. Cook another 3-4 minutes only, as you don’t want the peppers to lose their pretty green color. You want the tomato wedges slightly softened but not falling apart. The bacon/ham usually makes this dish salty enough without extra salt. Thicken with 2 T. butter that has been blended with 1 T. oat fiber or 1/8 tsp. xanthan gum. Stir in and simmer for 1-2 more minutes. Dip chicken onto serving platter and ladle the sauce over the meat.

I serve this over a generous helping of buttery Mashed Cauliflower. In my pre-low-carb days, this dish was served over now-verboten mashed potatoes. 🙂

NUTRITIONAL INFORMATION: Makes 4 servings of 4 oz. meat each

Each serving has 504 calories, 33.3 g fat, 8 g carbs, 1.9 g fiber, 40 g protein, 6.1 g NET CARBS

A delicious vanilla treat, to which you can add all sorts of goodies: chopped nuts, a chocolate shell, strawberries (shown). Strawberries are not suitable for Atkins Induction, so if still in Phase 1, make the basic vanilla version provided below and use extracts only to flavor your ice cream bars.

INGREDIENTS:

2 c. heavy cream
1 c. water
3 tsp. Fiberfit sweetener with fiber
2 pkt. Stevia extract
1 capful vanilla sugar-free syrup (or ¼ tsp. vanilla extract)

VARIATIONS: Freeze in a bowl or ice tray and scoop out with an ice-cream scooper. Add your favorite toppings or flavoring extracts. Possibilities: chopped nuts, black walnuts+ maple extract, sugar-free syrups, Kahlua, Amaretto, Galliano, Framboise, Creme de Menthe, chopped peanuts and chocolate sauce or “shell”, blueberries, strawberries, chopped peaces and pecans. The sky is the limit, but stick to whatever is allowed at the phase of your diet plan you are at and that is acceptable for that phase. 🙂

DIRECTIONS: Mix all ingredients in a bowl or pourable measuring cup. Turn on ice cream maker and slowly pour into the machine. Freeze in an ice cream machine just until no longer liquid and still pourable. Add any pureed fruits or flavorings the ice cream. If using fruit, be sure to ADD IT TO NUTRITIONAL INFO shown below. Pour into 10 popsicle molds (or glass loaf pan) and freeze 10-20 minutes longer. If using loaf pan, when partially frozen, make light score marks on top to denote 10 equal servings and slice with knife to serve exactly that portion. It’s even better and richer, if you use 1/2 c. “half and half” +1/2 c. water instead of 1 c. water. Even better with 1 c. half and half instead of the water. But adjust numbers below if you make these changes.

NUTRITIONAL INFO: Serves 10 (varies with mold size) each bar contains:

165 calories
17.6 g fat
1.83 g carbs
.4 g fiber (Deduct ONLY if using Fiberfit. No fiber in other sweeteners)
.98 g protein
1.43 g Net Carbs

It always amazes me how good a bit of cinnamon is in beef and lamb dishes. In the Middle east, particularly in Greece, they excel with its artful use. The flavor of their dishes with it astounds me! I think you’ll like this stefado (stew) recipe, both in its preparation simplicity and how very GOOD it is! The first time I had it I looked at my husband and smiled. This is one of the earliest recipes published on my website. It has a flavor profile I can never forget and keep returning to this Greek favorite. This scan also be done as a whole beef roast and cut up at table serving time. I thought I’d share it with you here again, for those who weren’t following my blog in 2009. This delicious stew is suitable for the OWL (Ongoing Weight Loss) phase of Atkins and beyond and most ketogenic diets.

INGREDIENTS:

1/4 c. olive oil
2 lb. beef (chuck or steak) in 1 1/2″ cubes
8 oz. baby whole onions
2 cloves minced garlic
1/2 c. red wine
1 cinnamon stick ( or 1 tsp. ground)
pinch allspice
pinch black pepper and salt
1 bay leaf
1 T. malt vinegar
2 T. tomato paste
1 1/2 c. water

Heat oil and brown onions on the surface. Remove to a plate. Now add meat cubes and brown them on all sides. Add remaining ingredients (except onions) and bring to boil. Reduce to low heat and simmer covered for 1 hour to tenderize meat. Stir occasionally during cooking.

After 1 hour, lift lid and remove cinnamon stick and bay leaf. Then add the browned onions. Simmer another 15 minutes or until onions are tender but not falling apart. Traditionally served with rice, but it will go nicely with salad, broccoli, or cauliflower to stay Atkins Friendly.

NUTRITIONAL INFORMATION: Serves 4, with each serving containing:

445 Cals, 27.6 g fat, 7.4 g carbs, 0.86 g fiber, 35.2 g. protein, 6.54g NET CARBS

This was one of the first recipes I developed for crackers 14 years ago when I started this lifestyle. The have that sunflower nutty taste and just a smidge of cheese to round them out. I still make these when I remember to buy some shelled sunflower seeds at the Dollar Store.

Because of the sunflower seeds, these crackers are not suitable until you reach the nuts and seeds level of Phase 2 Atkins.

INGREDIENTS:

1½ c. roasted and UNsalted sunflower seeds
1½ c. grated cheddar cheese
¼ c. water

Preheat oven to 325º. You need a 13 x 15 cookie sheet pan and parchment paper for these.

Process sunflower seeds to a fine meal. Add the cheese and process until smooth. Add water and process until it becomes a dough ball.

Cover bottom of sheet pan (cake roll pan 13″x15″) with parchment paper. Put dough in even globs on the parchment. Now the fun begins. Using plastic gloves (I keep them on hand for such things) or a plastic sandwich bag as a glove, press out evenly all the way to the edges of the pan. BE PATIENT! This takes a few minutes, but it WILL spread all the way out and be a very thin dough. If you get “holes” in the dough, press them out. With a knife tip, lightly (& carefully so as not to tear dough) score the sheet of dough into 92 crackers approximately 1″x1½” in size (7 crackers across the short side and 14 down the long side). If desired, sprinkle any of the following on the tops: cayenne pepper, black pepper, onion powder, garlic powder, rosemary crushed fine, oregano, Indian Garam Masala, black pepper. I did one row of each and one row plain and we liked them ALL!

Bake exactly 30 minutes at 325º. Remove and WHILE STILL HOT, complete the scoring with a knife to separate the crackers. If you wait until they are cool, they’ll be too brittle and will break all to tiny pieces.

I can see using these for not-too-stiff sour cream or yogurt dips, as a soup/cheese compliment or just by themselves!

NUTRITIONAL INFORMATION:

Makes 92 crackers
Serving size = 3 crackers

Each serving has: 60 calories;
5.2g fat; 1.6g carbs, 0.69g fiber, 1g NET CARB and 0 2.7g protein, 1.0 g NET CARB

Continuing our journey throughout the Middle East, this has to be one of my fondest memories of our years there. This dish Mom traditionally made with Iranian lamb, and I would eagerly eat it then. I’m not fond of American lamb as it is much stronger tasting, so I now make this dish with beef. Iranian lamb is processed under a year of age, and has thus not yet developed the stronger taste older lamb gets over time. Once we got back to the States, where lamb is processed much older, I could no long stand the taste of lamb (not even New Zealand imported lamb). I cannot stand to even smell lamb cooking in the kitchen, as it reminds me of the smell of the unrefrigerated meat markets we had to patronize in Iran! When my husband cooks lamb on the grill for himself, I make him clean the grill grate before we can do ribeyes on that grill, my issues with U.S. lamb are so bad. Back in 1960, there was only one chain of meat markets in Teheran (German operated) that had refrigerators. You haven’t lived until you’ve smelled pork and lamb carcasses hanging on the hook for hours in the summertime, heat often as high as 112º in the shade. That olfactory memory just never goes away. Nope, I just can’t do lamb, even though I’ve tried a few times since. As we don’t have easy access to the mild tasting lamb of Iran, lamb is a non-meat for me. Beef will have to do in those recipes.

This delicious curry is very simple to cook. Traditionally served over Iranian rice, a most unique rice and the best rice in the world in my opinion. I has a wonderful, indescribably nutty, highly aromatic flavor (similar to basmati rice , but much, much better!). It’s so unique my family shipped 250 lbs. of it back to the states in a huge metal storage drum. We ate that rice for the next 6 years, until I graduated from high school actually!

On Atkins I avoid rice due to high carbs, plus I can’t get Iranian rice anymore, so I serve this curry over a bed of steamed, mashed cauliflower. Or sometimes I grate the raw cauliflower into riced bits and microwave it 4 minutes on HI, stirring each minute. Long banana slices (if you’ve reached Atkins Maintenance) seared off in a skillet with melted butter are absolutely GREAT eaten with this particular curry! I just have to have my fried bananas with this curry!! Try them with it and you’ll see what I mean! This curry sauce is actually quite different from Indian curries, in my opinion, so I hope you’ll try this one if you’re a curry fan. This recipe (without the bananas) is Atkins Induction friendly.

INGREDIENTS:

1 ½ lb. thinly-slivered lamb, lean beef chuck or sirloin
2 T. olive oil
Enough water to cover the meat
1/2 bay leaf
6 black peppercorns
4 oz. chopped yellow onion
2 T. chopped parsley
2 tsp. high quality curry powder (I use Sharwood’s mild)
1 T. tomato paste (2 if you’ve overdone the water)
Xanthan gum to thicken further, if desired

DIRECTIONS: Brown meat over high heat in a deep skillet or wok. Cover (just) with water and add remaining ingredients. Simmer covered with lid for about 1 hour or until meat is fully tender. Time will vary with different meats and thickness used in slivering it up. Maintain water covering, adding a bit as you cook down the curry. When your meat is tender (chuck will take the longest to get tender), lightly dust the curry sauce with xanthan gum a couple times (it doesn’t take much at all), stirring between each addition, allowing it to develop/thicken before adding more. Too much is not a good thing when it comes to xanthan gum. Stop when just when you’re satisfied with thickness (it only takes about 1/8-1/4 tsp xanthan gum in my experience). Taste for salt and add to your taste.

If you need fewer servings, go on and cook the whole recipe, as it freezes well and like Italian food, it just seems to taste even better each time you reheat and serve it!

NUTRITIONAL INFORMATION: Serves 4, each serving has:

290.3 cals,12.6g fat, 3.88g carbs, 1.93g NET CARBS, 1.95g fiber, 38.58g protein, 39 mg sodium

These tasty shrimp patties made a wonderful lunch for my husband and I. We both LOVED them. They are suitable for all phases of Atkins and Keto diets.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or:http://amongfriends.us/order.php

DISCLAIMER:I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS FOR SHRIMP PATTIES:

8 oz. raw, peeled shrimp
1/2 tsp. chili paste (I used Sambal Oelek)
2 cloves minced garlic
1 1/2 tsp. minced shallots or green onion
juice of 1/2 lime
1 tsp. lemon grass, grated (if available)
1/4 of a Revo Roll crumbled (http://www.genaw.com/lowcarb/improved_revolution_rolls.html)

INGREDIENTS FOR DIPPING SAUCE:
1 ¾ tsp. sesame oil
1/2 tsp. peanut butter
2 tsp. rice vinegar
1/2 tsp. grated ginger
2 cloves minced garlic
1/4 tsp. chili paste or Sriracha sauce
1 tsp. Splenda or sweetener of your choice
1 T. low sodium soy sauce

Process all the patty ingredients until well blended. Shape into 6 small patties and brown in a no-stick skillet you just rubbed with paper towel and dab olive oil. You’ll know when they are done as they become visibly opaque. This recipe is technically not suitable until OWL due to sauce ingredients, but the patties themselves are OK for Induction and there’s so little PB and rice vinegar in the sauce, it probably won’t cause you problems.

NUTRITIONAL INFORMATION: Makes 3 servings, each contains:

142 calories

6.33 g fat

3.5 g carbs, .92 g fiber, 2.58 net carbs

17.6 g protein

178 mg. sodium

I keep this Induction friendly pizza sauce made up and frozen at the ready for a variety of uses. This is handy for when I just need that 1/4 cup or 1/2 cup for a pizza or some other Italian recipe. With the addition of a little browned ground beef, it would be a nice spaghetti sauce; as written, it makes a nice pizza sauce or Chicken Parmesan sauce. NOTE: nutritional info does NOT include optional spices, but they would add very little to the totals.

INGREDIENTS:

2 T. olive oil
1/4 c. ch. onion
1/4 c. ch. celery
1/4 c. ch. green pepper
2 T. parsley
1 clove minced garlic
1 8 oz can tomato sauce
1 8 oz can water
1/2 tsp. oregano
dash salt & pepper

Optional:
dash cayenne
dash dried basil (or 1 leaf fresh)
dash dried rosemary(or few leaves fresh)
dash fennel seed

DIRECTIONS:

Saute the vegetables in the oil in a small no-stick pot. Add tomato sauce and water, minced garlic and parsley. Add oregano & seasonings.
Simmer on lowest heat covered with lid about 30 minutes. Stir occasionally.

NUTRITIONAL INFORMATION:

1/2 batch: 223 Calories; 16.3 g. Fat; 17.1 g. carbs; 3.1 g. protein; 1.6 g. fiber, approx. 80 mg. sodium, (15.5 NET CARBS)

1/4 batch: 111.5 Calories; 8.15 g. fat; 8.55 g. carbs; 1.5 g. protein; .8 g. fiber, approx 40 mg. sodium, (7.75 NET CARBS)

This gumbo-like soup is very tasty and very filling. It’s a meal in itself and is definitely Induction friendly. It will make 2 large bowls as an entree or 4 small cups, for a separate course with some other entree like a baked fish.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or:http://amongfriends.us/order.php

DISCLAIMER:I do not get paid for this book promotion or for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1 oz. chopped yellow onion
1/4 c. chopped green pepper
1/4 c. chopped celery
½ cloves garlic, minced
1 T. olive oil
1 c. canned chicken broth
1/2 c. water
1/2 c. chopped smoked ham
6 medium, peeled shrimp (cut in half)
1 3-oz. fish filet cut into 1″ pieces
1/4 c. chopped greens of your choice
1/4 tsp. ground thyme
1 T. rice wine vinegar
1/8 tsp pepper and 1/4 tsp. gumbo file
10 drops Tobasco hot sauce OR two shakes of cayenne pepper
1/4 c. sliced okra added last 10 minutes of cooking (optional, but included in numbers below)
2 small chopped plum tomatoes

DIRECTIONS: Coat hot soup pot with the olive oil and saute over high heat the “Holy Trinity”, as they say in New Orleans (celery, bell pepper and onions, which they put in dang near everything they cook! ). Then add all other ingredients but the tomato, okra and fish. Simmer low for 15 minutes. Add tomatoes, okra and cubed fish and simmer just until fish is opaque white and done. Slightly thicken with a very light dusting of xanthan gum, stirring constantly.

NUTRITIONAL INFORMATION: Serves 2

Entire Recipe contains:

Calories 206

10 g. fat

6.25 g. carbs, 2.3 g. fiber, 3.9 NET CARBS

23.2 g. protein

We low-carbers know you can’t eat white potatoes on a low-carb plan. However you can get creative with jicama and other vegetables and get that potato taste when fried. These “potato” cakes stay crunchy as jicama is quite crunchy even after cooking. The flavor is VERY close to real potatoes when cooked this way. This recipe is OK for Induction. You can also do this with grated, peeled turnip or rutabaga, but recalculate carbs if you change. When you get to the OWL starchy veggie rung, using rutabaga is the best choice for these, in my opinion. 🙂 I have since original publishing, added the flax meal and resistant wheat starch. These are optional, but really improve these in flavor and texture for me and I intend to include them always, so I have included in the nutritional info numbers below. Those 2 added ingredients only increase net carbs by 0.17 g.

INGREDIENTS:

12 oz jicama, grated (or daikon radish, or turnip, or rutabaga)

1/4 c. onion, grated

1 whole egg + 1 small egg white (I used 2 T. carton egg whites)

1/8 tsp. sea salt

Dash black pepper

2 T. bacon grease, or oil of your choice

1 T. flax meal (optional)

1 T. Resistant wheat starch (optional)

DIRECTIONS: Skin/peel back the brown outer coating of your jicama. Weigh out 12 oz. and grate. Pat out any moisture with paper towels and place grated jicama into a medium bowl. Add all other ingredients and stir well. Put unused jicama in a ziploc bag in fridge for some other use. . Melt grease/oil in non-stick skillet over high heat. Using fork or spoon, dip half the mixture into 5 portions onto the hot skillet, spreading it out fairly thin into 2½” patties patties. Brown nicely on both sides. I serve with my morning eggs and bacon/sausage or as a dinner side.

NUTRITIONAL INFORMATION: Makes 10 potato cakes, each has:

53 cals,3.55 g fat,4.19 g. carbs, 2.27 g. fiber, 1.92 g NET CARBS,1.39 g protein,30 mg. sodium

Tortilla Soup is one of my favorites at Mexican restaurants. My rendition here is delicious beyond words so I hope you’ll try this one!

My very first exposure to Tortilla soup was at a little place in San Antonio called El Mirador(Spanish for ‘mirror’). My Dad and Mom kept bringing up how fantastic this soup was and we finally went there on one of my visits to try it. What a flavor delight! It was every bit as good as my parents had advertised! Let me tell you, I’ve had it many places since and none shine a light to El Mirador’s rendering of it. 🙂 I know the restaurant is still there and assume they are still offering this wonderful soup, but it looks like at their website linked above, they have changed the name of the soup to Chicken Cilantro Soup. I’m sure it’s the same soup though. You San Antonio dwellers who were unaware of this culinary treat need to get on over to El Mirado and try it if you haven’t yet! The rest of you might want to try my version of it.

I’ve tried to recreate that wonderful soup ever since I tasted it! I’ve gotten pretty close, but it’s still not quite as good as theirs. Not a true “mirror” version, in other words. This low-carb rendition, without the little strips of crisp tortillas strips (very high in carbs) typically atop tortilla soup, will blow your socks off! If the base soup is good enough, you really don’t need the tortilla strips for this to be delicious. This recipe is Atkins Induction friendly and also suitable for Keto and Primal lifestyles. Paleo followers will want to omit the cream or sub in coconut milk (which will greatly change the final flavor).

INGREDIENTS:

13 oz. cooked chicken meat (canned with juice is just fine in this)

1 qt. water + 2 c. homemade, low-salt chicken broth

1 oz. tomato paste

1 c. yellow squash, diced (about ½ med-large squash)

2 oz. yellow onion

2 oz. green bell pepper

1 oz. poblano pepper, seeded and chopped

1/2 tsp. chili powder

dash chipotle chile powder (or 1 small chipotle in adobo, rinsed, seeded and mashed)

1 small Guajillo chile, seeded and chopped (these are very mild and found in most stores’ produce dept. dried, sold in a bag)

Dash cumin

1/4 c. heavy cream

VARIATION: Bake thin strips of 1 cut-up corn tortilla until crisp and top each serving with a few. Be sure to recalculate your numbers if you make this carb-y change.

DIRECTIONS: Cut chicken meat up into small pieces. If using canned meat, just break up the large chunks. Put all ingredients but the cream into soup pot. Bring to a boil and then lower heat and simmer until squash and all veggies are tender but not falling apart (about 15-20 minutes). Turn heat to lowest setting. Now add cream and stir. If you like, you can puree this soup with a stick blender or in small batches in your food processor. I’ve done the soup both ways and prefer it chunky, as El Mirador served theirs.

NUTRITIONAL INFORMATION: Serves 4, each serving contains:

283 calories, 15.1 g. fat, 6.95 g. carbs, 1.6 g. fiber, 5.35 NET CARBS, 26.3 g. protein, 780 mg sodium

My husband and I just love Indian food!! There are garam masala blends available for sale ready-made, but like other blends, they can vary widely in flavor from bottle to bottle. I haven’t found any commercial blends I like and most have been tossed out.

After experimenting with so many garam masala recipes, this is one that we keep coming back to and that has now become my “permanent recipe”. This mix is well worth adding to your spice rack. It is a little heavy with cinnamon, but we like that to round out the sharp coriander, which can be too strong in some recipes for this blend. You won’t be sorry you added this to your arsenal of culinary “secrets”. I have found it to be good in all curries, on all grilled meats and even on broiled or grilled seafood and Indian vegetable recipes. It is also nice in a few dessert applications. Type “Indian” in the search box to see an array of Indian recipes here on my site to try this spice in sometime. They are all tried-and-true recipes I’ve cooked many times. Give them a try some time!

INGREDIENTS:

6 T. coriander seeds
3 T. cumin seeds
2 T. black peppercorns
1 T. whole cardamom pods (outer part and seeds inside)
5 small cinnamon sticks broken into small pieces
2 tsp. whole cloves
1 whole grated nutmeg (about 1 tsp)

DIRECTIONS: In a dry skillet, over low heat, heat the first 6 spices until they become very fragrant. This step is most important, so do not skip it or your results won’t be as good. When fragrant, turn off heat and remove pan from stove. Using a spice/coffee grinder (I have a cheap dedicated coffee grinder for spices only), grind all toasted spices to a pretty fine grind, but it doesn’t have to be as fine as salt. Add grated nutmeg at this point. When adding this spice to curry recipes, I once again heat the dry skillet and reheat these until they become fragrant and then proceed with whatever recipe I’m making. This is outstanding in all chicken, beef and fish curries. It’s great on charcoal grilled, buttered fish and chicken, too!

NUTRITIONAL INFORMATION: Each teaspoon contains:

6 calories, 0.31 g. fat, 1.1 g. carbs, 0.6 g. fiber, 0.23 g. protein, 0.5 g. NET CARBS

This is my favorite traditional pumpkin pie recipe but Linda Genaw’s Jody’s Pumpkin Bake runs a close second. Here’s a link to that delicious recipe for anyone interested in taking a peek My recipe is very light and fluffy. Much less dense than Linda’s. Of course, those still on Induction will need to bake and serve crustless. Those that are already to the OWL Phase 2 level of Atkins can pour this filling into an uncooked low-carb pie crust of your choice and then bake. I have only made this pie filling with fresh baked pumpkin one time and found it so tasteless (though I just don’t know why) I have never used anything but canned pumpkin for this ever since.

INGREDIENTS:

1/2 c. granular Splenda (or equivalent sweetener of your choice)

2 T. erythritol (or pinch stevia extract)

1 tsp. cinnamon

1/2 tsp. nutmeg

1/4 tsp. ground cloves

1/4 tsp. ground ginger

1/8 tsp. salt

1 c. canned pumpkin (NOT pumpkin pie filling!)

1/2 c. heavy cream

3 large eggs, separated per directions below

DIRECTIONS: Break and beat one whole egg in a medium mixing bowl. Take out another medium mixing bowl. Separate the two remaining eggs, putting the yolks into your first bowl with the whole beaten egg. Put the whites in a clean, dry, separate bowl.

In the bowl with the 1 whole egg and 2 yolks, add all other pie ingredients. Beat will with a stick blender or hand mixer until smooth, especially if using fresh pumpkin, as it can be lumpy. Slowly stir in the cream and blend until smooth.

Beat the 2 egg whites to “stiff peak” stage using an electric mixer. With a rubber spatula, fold the beaten whites into the pumpkin mixture. When all is incorporated well, pour the mixture into either a buttered baking dish (if making crustless) or into an uncooked, prepared 9″-10″ low-carb pie crust positioned in your pie plate.

IMPORTANT: If you use an 8″ pie plate, this amount of filling will likely overflow during baking. If that’s the only size pie plate you have, only pour the crust 3/4 full and put remaining filling into a buttered small dish to bake separately to avoid this problem.

Bake at 350º for 40-45 minutes. Filling will puff way up during cooking and then fall level when removed from the oven and cooled. When totally cooled, Serve with a dollop of whipped cream sweetened with the sweetener of your choice.

NUTRITIONAL INFORMATION: Serves 8, each contains: (Does NOT include topping or crust)

95.38 calories

7.53 g. fat

4.76 g. carbs, 1.1 g. fiber, 3.9 g NET CARBS

3.03 g. protein

36 mg. sodium