Atkins induction Archives - Holistically Engineered

Chicken Parmesan Meatballs (Low Carb and Gluten Free)

Karen Sorenson — Mon, 23 Jul 2012 10:00:00 +0000

My latest cooking adventure was Low Carb Chicken Parmesan Meatballs. Chicken Parmesan is one of my favorite dishes to eat and after making my Buffalo Chicken Burger. I wanted to create more recipes using ground chicken. I decided to combine my favorite Chicken Parmesan flavors into meatball form.

I used the following ingredients for Low Carb Chicken Parmesan Meatballs:

2 lbs ground chicken
1 egg
1 Tbsp Italian seasoning
1/2 cup marinara sauce (sugar free) + more for topping
1/4 cup grated parmesan cheese + more for topping
1 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
Mozzarella cheese, to taste

Preheat the oven to 400 F.

Mix everything together, but the chicken. Add the chicken and mix until incorporated. Form the mixture into balls and place in a glass baking dish or a rimmed baking sheet lined with parchment paper. Bake for 15-20 minutes or until cooked through (Broil the meatballs for the last 5 minutes to brown). Top with the additional marinara sauce and pamesan cheese. Broil until the cheese has melted.

Serve with asparagus or zucchini noodles.

Net Carb Count*:

Chicken Parmesan Meatballs: 8 net carbs (for the entire recipe–I made about 20 meatballs)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: This was really easy to throw together and it had all my favorite Chicken Parmesan flavors. The meatballs were so juicy and flavorful. This would be delicious on a low carb sub roll as a meatball sandwich. You could also try making this recipe with ground turkey. Enjoy!

~Karen

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Shrimp Salad in Endive Cups (Low Carb and Gluten Free)

Karen Sorenson — Tue, 03 Jul 2012 12:00:00 +0000

My latest cooking adventure was Low Carb Shrimp Salad in Endive Cups. I needed a quick dinner that didn’t require a lot of cooking so I decided to whip up this salad.

I used the following ingredients for Low Carb Shrimp Salad in Endive Cups:

1 lb shrimp, cooked

1 medium tomato, diced

1 cucumber, peeled and diced

2 Tbsp mayonnaise

1 1/2 Tbsp of capers

1 tsp Dijon mustard

Juice of one lemon

1/2 tsp dried dill

1/2 tsp celery seed

1/4 tsp salt

1/4 tsp pepper
Endive, for serving

In a medium bowl, mix the mayo, mustard, and lemon juice until combined. Add the shrimp, tomato, cucumbers, capers, and spices. Mix until everything is incorporated. Add additional salt and pepper to taste. Serve in endive leaves.

Net Carb Count*:

Shrimp Salad: 13 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: This was really easy to throw together. The hardest part was preparing the veggies, but that takes no time at all. This would make a great weeknight meal or bring it to your next summer gathering. I would say this makes enough for about 3 people for a main dish and 4-6 people for an appetizer/side dish. I really liked the flavor combinations in this salad. I love capers and celery seed, so any dish that has those would get an A+ in my book. I served my shrimp salad in Endive leaves. It was the first I’ve ever had endive and I really liked the flavor and crunch of the leaves.

Enjoy!

~Karen

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Hot Dog Relish and Faux-tato Salad (Low Carb and Gluten Free)

Karen Sorenson — Mon, 25 Jun 2012 13:00:00 +0000

My latest cooking adventure was Low Carb Hot Dog Relish and Faux-tato Salad. To me summer means relaxing by the pool and enjoying delicious food at family BBQs. While I can still enjoy hot dogs, hamburgers, and grilled chicken at these BBQs there are some side dishes that I can no longer have. One of those dishes is potato salad, but don’t worry I have created a tasty replacement that will make you forget all about that boring potato salad. Also, after ditching the bun on my hotdog I needed a way to spice it up. Turning my Homemade Dill Pickles into a hot dog relish was just the solution.

I used the following ingredients for Low Carb Hot Dog Relish and Faux-tato Salad:

Hot Dog Relish:

1/2 recipe of Homemade Dill Pickles

1/2 roasted red pepper (or about 2 Tbsp of roasted red pepper pieces)

1 green onion (just the white part)

Faux-tato Salad:
2 lbs radishes, quartered
3/4 cup homemade mayonnaise
2 hard boiled eggs, divided
5 tsp mustard
2 Tbsp chopped green onion
2 ribs celery, chopped
6 pieces bacon, cooked and crumbled
1/2 tsp salt and pepper

For the Hot Dog Relish, combine the pickles, roasted red peppers, and onion in a food processor or chopper and pulse until finely chopped. Serve over grilled hot dogs (I used Applegate Farms grass fed, gluten free, beef hot dogs) or burgers.

For the Faux-tato Salad, bring a large pot of salted water to a boil. Add the radishes and boil for 5-7 minutes or until fork tender. Drain and place the drained radishes in a large bowl.

Add mayo, mustard, salt, pepper, and one of the eggs to a food processor or chopper and pulse until smooth. Add the mixture to the radishes and stir to combine. Chop the second egg into bite size pieces. Next, incorporate the celery, green, onions, chopped egg, and bacon into the radish mixture. Add any additional seasonings to taste. Serve with your hot dogs or hamburgers topped with Hot Dog Relish.

Note: I use Apple Gate Farm Grass Feed Beef Hotdog s.

Net Carb Count*:

Hot Dog Relish: 8 net carbs (for the entire recipe–makes about 1/2 a cup)
Faux-tato Salad: 18 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I whipped up the hot dog relish after having a lot of pickles leftover. It really was a nice change from the usual mustard or sugar free ketchup on my hot dogs. I had to consult my Aunt Mary for her potato salad recipe. In my family she makes her potato salad for every family BBQ and it is always a hit. I basically took her recipe and made a few modification, including adding the bacon because bacon makes everything better. This would make an excellent addition to your Fourth of July BBQ.Enjoy!Do you have a favorite potato salad recipe? Try lowering the carbs by using radishes or cauliflower instead of potatoes. Just make sure your recipe doesn’t contain other high carb items like sugar.

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Grilled Marinated Flank Steak (Low Carb and Gluten Free)

Karen Sorenson — Fri, 22 Jun 2012 13:00:00 +0000

My latest cooking adventure was Low Carb Grilled Marinated Flank Steak. I don’t know about you, but normally when I think of flank steak I think of a dry, tough piece of meat. Most of the time it is way overcooked and you can barely chew it. I had never actually made flank steak before, but I knew I had to do something to bring some pizazz to this ordinary meat. So, in an effort to expand my culinary horizons I decided on an Asian style marinade for the flank steak.

I used the following ingredients for Low Carb Grilled Marinated Flank Steak:

1 1/2 lb flank steak
1/2 cup coconut aminos (or soy sauce)
2 Tbsp sesame oil
2 Tbsp honey (I used sugar free)
3 garlic cloves, sliced
Juice and zest of two limes

To make the marinade, combine all of the ingredients except for the flank steak in a baking dish. Place the flank steak into the marinade and flip the steak over to cover all sides. Marinate for at least 3 hours (turning the steak over halfway through).

Preheat the grill or grill pan over medium-high heat and oil as necessary to prevent sticking.

Remove the steak from the marinade and remove any garlic that is on the steak. Grill for 4-5 minutes on each side. Let the steak rest for 5-10 minutes. To serve, slice the steak against the grain (at an angle).

Net Carb Count*:

Grilled Marinated Flank Steak: 24 net carbs (for the entire recipe–not all the marinade is soaked into the meat so the actual carb count is less)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: The flavor of the marinade was perfect! It really jazzed up the ordinary flank steak. You definitely want to make sure that you don’t overcook the steak. Flank steak should be served medium rare. If you cook it any longer it will be tough and taste like cardboard…..flavorful cardboard, but still cardboard. Who wants that? Also, you want to make sure that you remove any garlic that may be stuck to the meat. If you don’t, when the steak is grilled the garlic will burn and turn bitter. Yuck! I used a grill pan, but this would be a great steak to throw on the BBQ for a weeknight summer meal. One last tip is to make sure you slice the meat at an angle and against the grain. This helps to have less muscle fiber in each bite which will make the steak tender and easier to chew. Enjoy!

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Roasted Cauliflower and Asparagus Salad with Warm Bacon Dressing (Low Carb and Gluten Free)

Karen Sorenson — Wed, 20 Jun 2012 13:00:00 +0000

My latest cooking adventure was Low Carb Roasted Cauliflower and Asparagus Salad with Warm Bacon Dressing. Ever since I found out just how absolutely fabulous roasted cauliflower is I have been thinking of different ways I can use it in recipes. I have making various salads a lot lately and I decided to combine by two favorite veggies (at the moment) into an epically delicious salad.

I used the following ingredients for Low Carb Roasted Cauliflower and Asparagus Salad with Warm Bacon Dressing:

1 small head of cauliflower, cut into florets
1 bunch of asparagus cut into one inch pieces
Oil for drizzling
Salt and pepper
4 pieces bacon
1 Tbsp Dijon mustard
1/2 Tbsp apple cider vinegar
1 tsp of sweetener of choice (I used Swerve)

Preheat the oven to 400 F.

Place the cauliflower on a baking sheet lined with parchment paper. Drizzle with the oil of your choice and season with salt and pepper. Toss to coat the cauliflower in the oil. Roast for 15 minutes flip the cauliflower over and roast for another 5 minutes. Add the asparagus to the pan and toss to coat in oil (adding additional oil and seasoning if necessary) and roast both the cauliflower and the asparagus for 10 minutes.

Meanwhile, fry the 4 pieces of bacon. Set the bacon on a paper towel to drain and add the renderings to a small saucepan.

Over low heat, whisk in the Dijon mustard, vinegar, and sweetener. Whisk until smooth.

Once the veggies have roasted, place them in a large bowl. Crumble the reserved bacon into pieces and add it to the veggies. Stir to combine. Pour the warm bacon dressing over the veggies and toss to coat.

Net Carb Count*:

Cauliflower and Asparagus Salad: 20 net carbs (for the entire recipe–with dressing)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I knew this salad would be good by combining my three favorite things: roasted cauliflower, asparagus, and bacon. YUM! Of course bacon makes everything better. I roasted my veggies in melted bacon grease (If you’re gonna go….go all out!), but you can use whatever works best for you. This can be served as a side dish or it works well as a great meal for lunch.

Enjoy!

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Grilled Spiced Salmon (Low Carb and Gluten Free)

Karen Sorenson — Mon, 18 Jun 2012 11:38:00 +0000

My latest cooking adventure was Low Carb Grilled Spiced Salmon. As requested, I’ve been looking at expanding my fish horizons. Tilapia is my go to fish when I’m cooking at home because of its mild flavor and it is easy to work with. I only recently, within the last 2 years, started eating fish and the only seafood I ate before was shrimp. When starting back with low carb that made my dinner choices pretty slim during the Lenten season, especially since I stopped eating pizza (well the non-low carb variety). I have been eating salmon for a little while now, but I usually just season it with salt, pepper, and garlic powder and then roast or pan sear it…not exactly blog worthy. I decided to try something new!

I used the following ingredients for Low Carb Grilled Spiced Salmon:

1 lb salmon filets
1/4 cup mayo
1.5 tsp paprika
1 tsp garlic powder
1 tsp celery seed
1/2 tsp of salt
1 tsp lemon zest
Juice of half a lemon

Preheat the grill or grill pan over medium-high heat and oil as necessary to prevent sticking.

Combine all the ingredients except for the salmon. Spread a thin layer over all sides of the salmon.

Grill over medium high heat for 4-5 mins. per side or until cooked through.

Net Carb Count*:

Grilled Spiced Salmon: 6.5 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: This is an easy dish to whip up for a quick weeknight meal. The spice mixture really coats the salmon well, which makes the salmon really flavorful. I used a grill pan for grilling the salmon so you will need to make the necessary adjustments for an outdoor grill (Karen (that’s me!) = clueless on the outdoor grill). I prefer to let others grill for me….it’s much safer that way. I served my salmon with a side salad.Enjoy!

What’s your favorite fish/seafood?

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Grilled Buffalo Shrimp with Broccoli Slaw (Low Carb and Gluten Free)

Karen Sorenson — Thu, 14 Jun 2012 12:03:00 +0000

My latest cooking adventure was Low Carb Grilled Buffalo Shrimp. To say that I have been craving buffalo sauce lately is an understatement. I have been putting in on everything (eggs, veggies, chicken wings, pancakes…..oh wait not pancakes, but you get the point). I was making grilled shrimp one night and I thought that they would be perfect candidate for the buffalo sauce treatment.

I used the following ingredients for Low Carb Grilled Buffalo Shrimp:

1 lb large shrimp, peeled and deveined (I used 26/30 count)
1/2 cup of buffalo sauce (I used Frank’s)
5 Tbsp butter

Preheat the grill or grill pan over medium-high heat and oil as necessary to prevent sticking.

Combine the buffalo sauce and butter in a small saucepan. Allow the butter to melt and the sauce to heat through.

Season the shrimp with salt and pepper and place on the grill. Grill for 1-2 minutes on both sides or until the shrimp turn pink. Place the shrimp in a large bowl and pour the buffalo sauce over the shrimp. Toss to coat, making sure that all of the shrimp get covered with sauce. Serve with celery or broccoli slaw (recipe below).

Low Carb Broccoli Slaw:

12 oz of broccoli slaw mix or chopped broccoli
1/4 cup mayonnaise (preferably homemade)
1 tsp of sweetener of your choice (I used Swerve)
Juice of 1 lemon
1/2 tsp salt and pepper
4 slices of bacon, chopped

In a medium bowl, combine the mayonnaise, sweetener, lemon juice, salt, and pepper. Add the broccoli slaw mix and stir to combine. Add the bacon and stir to incorporate the bacon. Taste and add additional seasoning as necessary.

Net Carb Count*:

Buffalo Shrimp: 5 net carbs (for the entire recipe)
Broccoli Slaw: 12 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: This definitely satisfied my craving for buffalo sauce. Grilling the shrimp gives the shrimp depth of flavor. If you are grilling the shrimp on an outdoor grill (I used a grill pan) it will be a lot easier to flip and handle the shrimp if you use skewers. Thread the shrimp on the skewers and flip after 1-2 minutes. Soak wooden skewers for at least 30 minutes before placing them on the grill. This recipe is very quick and easy to whip up! The broccoli slaw was a last minute addition. I couldn’t decide what to have with the shrimp. When I was at the store, I spotted the broccoli slaw mixture in the produce section and I knew it would make a great low carb side dish. The sauce adds creaminess to the crunchy broccoli without making it very heavy. This would make a great side dish and your next BBQ. Enjoy!

Check out other Gluten or Allergy Free Recipes:

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Homemade Dill Pickles (Low Carb and Gluten Free)

Karen Sorenson — Tue, 12 Jun 2012 10:06:00 +0000

My latest cooking adventure was Low Carb Homemade Dill Pickles. Cucumbers are one of my favorite snacks and lately I was looking for different ways to munch on cucumbers. Store bought pickles often have added sugar and unnecessary ingredients. It’s very easy and quick to make this perfect summer pickle recipe.

I used the following ingredients for Low Carb Homemade Dill Pickles:

3 small cucumbers (about 12 oz total–peeling optional)
3/4 cup water
1/4 cup distilled white vinegar
1 Tbsp salt
2 cloves garlic, minced
1 tsp black peppercorns
1 tsp sugar substitute equivalent (I used Swerve)
1 tsp dried dill weed
1/2 tsp red pepper flakesSlice the cucumbers using a mandolin (medium thickness) or with a knife and place the sliced cucumbers in a medium-large bowl. Combine the rest of the ingredients in a medium saucepan and bring to a boil. Boil for 2 minutes. Pour the liquid over the cucumbers and allow to cool (about 25-30 minutes). Cover the pickles and place the container in the refrigerator for at least 30 minutes. The pickles are ready to be enjoyed as a snack, on top of your favorite low carb burger, etc.

Net Carb Count*:

Cucumbers: 12 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: This is a very quick and easy way to enjoy pickles. Summer usually means an abundance of cucumbers so this is a perfect way to use up those cucumbers. I lightly peeled my cucumbers by peeling the skin every 1/2 inch. This way I got some of the crunch from skin, but the liquid was still able to soften the cucumbers. You could also slice the cumbers in different shapes (spears, etc.), but the cucumbers will need more time for the liquid to flavor the pickles. Enjoy!

Check out other Allergy Free Recipes:

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Homemade Crockpot Chicken Stock (Low Carb and Gluten Free)

Karen Sorenson — Thu, 24 May 2012 21:13:00 +0000

My latest cooking adventure was Homemade Crockpot Chicken Stock. I have been reading a lot lately about the benefits of bone broth/stock and I wanted to try making some. Bone broth/stock is packed with vitamins, minerals, and gelatin (which helps with joint pain). While the store bought chicken broth is convenient, it is a processed food item that contains A LOT of sodium. Making your own allows you to control the ingredients and plus it’s pretty easy to make!

I used the following ingredients for the Homemade Chicken Stock:

The bones and carcasses of 2 cooked chickens (I used the bones leftover from two (3 lb) roasted chickens)

2 small onions

1 carrot

The inner ribs and leaves of 1 stalk of celery (plus leftover end pieces and leaves–use what you have available)

2 sprigs of fresh rosemary

3 sprigs of fresh thyme

10 cups of water

1 Tbsp Apple Cider Vinegar (ACV)

Cut the onions and carrot in half. Place the carcasses/bones, ACV, veggies, rosemary, and thyme in the crockpot. Cover everything with water (I used 10 cups-make sure you leave some space at the top). Cook on LOW for 8-12 hours. Allow the broth to cool and strain the broth through a mesh strainer lined with cheesecloth (optional). Refrigerate, allowing the fat to settle to the top and skim the solidified fat.

You are left with nutritious bone stock that tastes even better than store bought! Freeze or store in the fridge (see note below for storage suggestions).

Net Carb Count*:

Estimated to be 1 net carb for 1 cup of stock

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I used the bones and carcasses leftover from chickens I had previously roasted. A good tip is to place all of your leftover chicken bones in a plastic freezer bag and store the bag in the freezer until you are ready to make stock. Anytime you make bone-in chicken (breast, thighs, legs, whole, etc.) save the bones and add it to the bag. I usually have celery to snack on, but I don’t like eating the celery hearts (small, light green ribs of the celery stalk) so I used those in this recipe. You can save your raw veggies scraps and those veggies that aren’t perfect for your dinner recipe and use them for broth/stock. Just store your veggies the freezer in a plastic freezer bag and add all of your veggie scraps to the bag. The vegetables are good for making bone broth or vegetable broth. It’s great tip for not letting anything go to waste! Also, I cooked my chicken stock overnight and woke up to delicious stock in the morning.

In this recipe I made stock and without the addition of salt. I chose to leave out the salt so that I can control the amount that is used in my recipes. You could add it to your mixture while cooking, but *WARNING* make sure you figure out the amount of salt per serving. You don’t want to end up with more per serving than store bought!

STORAGE: To store the chicken stock, I saved about 2 cups of stock in a mason jar for use this week. The stock should last about 3 days in the fridge. The stock you store in the fridge will turn into a gelatin like substance. This is good! It means that there is a lot of healthy, joint healing gelatin in your stock. Heat will turn the gelatin back into liquid form when you use it in your recipes. What do you do with the other 8 cups? I poured it into ice cube trays, let them freeze, and stored the cubes in containers labeled with the serving size (I made 1 and 2 cup servings.) My ice cube trays hold about 2 cups of stock, but make sure you measure how much yours will hold so you can label the servings properly. The ice cube shape makes it faster for the stock to defrost. Also, each one of my cubes is about 2 Tbsp worth of stock so it’s easy to measure (yours may be different). If you don’t want to mess with ice cube trays you could freeze the stock in individual serving sizes, but be sure to label the container so you how much chicken stock it contains (I recommend 1 or 2 cup servings).

When making the stock you can optionally add 1 Tbsp of apple cider vinegar to the bones to help extract extra minerals. Pour the vinegar over the bones and wait 30 minutes before adding the other ingredients and starting the stock.

I’ve written a lot of info here, but it really was easy to make because the crockpot does all the work. It is a good way to use all of your ingredients and to not be wasteful. Plus you get all of those vitamins and minerals! I hope you try it out because I loved the rich flavor that was produced from the homemade stock!

Need recipes using chicken broth/stock? Do a search in my blog for chicken broth and it will bring up lots of great recipes that use chicken broth.

Want more info about the benefits of bone broth? https://www.marksdailyapple.com/cooking-with-bones/#axzz1vp6uEuQ7 discusses the benefits of bone broth.

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Herb Pesto Chicken with Roasted Cauliflower

Karen Sorenson — Tue, 22 May 2012 18:55:00 +0000

My latest cooking adventure is Herb Pesto Chicken with Roasted Cauliflower. I was so indecisive about what to do for dinner over the weekend. I was so close to just taking the easy route by going out to dinner, but I really didn’t want to do that. Lately going out to each just throws off my plan since I’m being very strict to lose my last 15 lbs. I have been really into herbs lately so I decided to make a pesto and boy am I glad I did.

I used the following ingredients for the Herb Pesto Chicken:

6 boneless/skinless chicken thighs (use your favorite cut of chicken)
1 cup fresh baby spinach
1/2 cup fresh basil
3 Tbsp of fresh rosemary (the leaves from about 3 sprigs of rosemary)
1 tsp dried oregano
1 lemon, juice and zest
3 garlic cloves, minced
1/2 tsp salt and pepper
1/4 cup olive oil

Preheat oven to 400 F
To make the pesto, combine all of the ingredients (except for the chicken) in a mini food processor and process until a paste is formed. Place the chicken in a baking dish sprayed with cooking spray. Season the chicken, to taste, with salt, pepper, and garlic powder. Spread the pesto evenly over both sides of the chicken. Cook the chicken for 20-30 minutes or until cooked through.

I served the chicken with roasted cauliflower. If you haven’t ever had roasted cauliflower YOU HAVE TO TRY IT!!! It is so delicious!!!! I tossed the florets of one head of cauliflower in 2 Tbsp of olive oil, salt, pepper, and garlic powder. Spread evenly onto a cookie sheet. Bake the cauliflower at 400 F for 1 hour (turning every 20 minutes for even cooking).

Net Carb Count*:
Herb Pesto Chicken: 8 net carbs (for the entire recipe)
Roasted Cauliflower: 10 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I wasn’t expecting much out of the pesto recipe, but it was delicious! Even my fiance, who hates spinach, liked the pesto (HA! I snuck in some spinach). The pesto would be good on everything. Use your favorite cut of chicken (just adjust the cooking time), toss it with some vegetables, serve it over “pasta,” add some to your scrambled eggs, etc. That reminds me…I should have saved some for my morning eggs. Good thing it is easy to whip up a batch! Anyway, back to the point…this is a very versatile sauce that is ready in minutes.

As for the roasted cauliflower this is by far the BEST cauliflower I have ever had. The question is why have I never had roasted cauliflower before? Have I been living under a rock? I was seriously missing out. I’m not really a big cauliflower fan, but I can’t get enough of this stuff. The fiance also said it was the BEST cauliflower he has ever had. I suggest lining your baking seat with parchment paper to help keep the cauliflower from burning (makes for easy cleanup too). Also be sure to turn the cauliflower so that it cooks evenly.

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