summer Archives - Holistically Engineered

Whole30-Day 13 and Ranch Chicken Skewers

Karen Sorenson — Thu, 16 Aug 2012 09:30:00 +0000

I have now completed Day 13 of Whole30. I am retaining some weight today and I’m not exactly sure what it is from. It could be the shrimp or it could be the sauerkraut I’ve been adding to my salads. If it is the sauerkraut then I could have a problem with FODMAPs. I really hope I don’t because I LOVE garlic and I use it in practically EVERYTHING I cook.

My meals for Day 13 were:

Breakfast: Turkey Pesto Meatballs with sautéed spinach

Snack: Olives and cucumbers

Lunch: Leftover Pesto Shrimp with steamed broccoli

Snack: Olives and cucumbers

Dinner: Ranch Chicken Skewers (recipe below) with sautéed mushrooms

Snack: Olives

I used the following ingredients for Whole30 Ranch Chicken Skewers:

1 lb boneless, skinless chicken breast (cut into 1″ pieces)

2 Tbsp dry Ranch seasoning (I left out the cayenne for nightshade free)

2 Tbsp olive oil

1 cup chicken stock

For the marinade, mix the olive oil and ranch seasoning. Add the chicken and the marinade, to a plastic storage bag and make sure the chicken is completely covered in the marinade. Marinate the chicken for at least 4 hours or up to 12 hours.

In a large skillet or grill pan, heat 1-2 Tbsp of oil over medium-high heat. Sear the chicken for 3-4 minutes on all sides. Reduce heat to medium, add 1/2 cup chicken stock cover the pan (foil makes a good cover) and cook until the chicken is cooked through. Remove the chicken and keep warm. Add the remaining stock and allow to cook for about 5 minutes or until the pan gravy has reduced. Serve the pan gravy over the chicken.

Served with sautéed mushrooms and a side salad.

Net Carb Count*:

Whole30 Ranch Chicken Skewers: 4 net carbs (for the entire chicken recipe)

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

Comments: The chicken was so moist and flavorful. Any ranch seasoning would work in this recipe, so feel free to use your favorite. If you are a grill master then these skewers would be great cooked though on the grill. If you use wooden skewers make sure you soak them for 30 mins. to 1 hour before you put them on the grill so they do not burn.

Enjoy!

~Karen

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Grilled Ranch Chicken (Low Carb and Gluten Free)

Karen Sorenson — Mon, 30 Jul 2012 09:30:00 +0000

My latest cooking adventure was Low Carb Grilled Ranch Chicken. I have been on a search for a replacement for my beloved ranch seasoning and dressing. Ranch is my favorite condiment and I use it on everything. Even though Ranch is low carb, the store bought versions often contain sugar and/or other unnecessary ingredients. After trying a bunch of recipes I finally found one I LOVE and what better way to celebrate my birthday (it’s today by the way) than to throw the ranch seasoning on my other favorite, chicken.

Grilled Ranch Chicken (Low Carb and Gluten Free)

Ingredients

2 lbs boneless skinless chicken breast (4-5 pieces)
2 Tbsp Ranch Seasoning (recipe below)

Instructions

Preheat a grill or grill pan over medium-high heat.
Oil as necessary to prevent sticking.
Season the chicken with salt and pepper.
Next, rub 1 Tbsp of the Ranch over one side of the chicken breasts (add some oil to the seasoning if using an outdoor grill).
Flip the chicken over and rub the last 1 Tbsp of Ranch over the chicken breasts.
Grill the chicken for 5-7 minutes on one side. Flip the chicken over and cook for another 5 mins or until cooked through.
Served with a side salad and Ranch Dressing for dipping.

Notes

Net Carb Count*: Grilled Ranch Chicken: 4 net carbs (for the entire recipe)

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

https://holisticallyengineered.com/2012/07/grilled-ranch-chicken-low-carb-and.html

Homemade Ranch Seasoning (Low Carb and Gluten Free)

Ingredients

1 Tbsp dried parsley
1 tsp dried dill
1 tsp dried basil
1 tsp onion powder
1 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
1/2 tsp paprika
1/2 tsp ground mustard

Instructions

Combine the parsley, dill, and basil in a spice grinder or mortar and pestle and grind to a powder.
Combine the mixture with the rest of the ingredients. Makes about 4-5 Tbsp.
To make Homemade Ranch Dressing mix 2 Tbsp of Ranch seasoning with 1/3 cup homemade mayonnaise and 1/4 cup of almond milk, coconut milk, or grass fed heavy cream.

Notes

Net Carb Count*: Ranch Seasoning: 8 net carbs (for the entire recipe)

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

https://holisticallyengineered.com/2012/07/grilled-ranch-chicken-low-carb-and.html

Comments: I’m so glad I found a replacement for Ranch. It is really easy to whip up a batch of the seasoning to use for cooking or for making dressing. I usually end up making a double or trip batch and keep in an air tight container (usually in the fridge) so I have it when I need it. I throw the larger spices in a spice grinder so that they incorporate better with the other spices. You can grind the spices by hand if you don’t have a spice grinder. I’ve had a spice grinder for months, but just recently started using it. I really like how much better my spice mixtures turn out when I use the spice grinder. Also, I seared my chicken on the grill pan and finished in the oven (350 F for about 15 mins.) to make sure the chicken did not burn. Enjoy!~Karen

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Grilled Mustard BBQ Chicken (Low Carb and Gluten Free)

Karen Sorenson — Wed, 25 Jul 2012 09:00:00 +0000

My latest cooking adventure was Low Carb Grilled Mustard BBQ Chicken. I recently went to Bessinger’s Barbeque with my fiancé to enjoy some tasty South Carolina BBQ. While we were paying for our meal I noticed they had a framed copy of a People Magazine article that featured Bessinger’s and their BBQ sauce recipe. After examining the ingredients I knew I could turn it into a low carb BBQ sauce. I whipped up a batch and when I gave my fiancé some to taste he LOVED it. I have tried so many low carb BBQ sauce recipes over the years because my fiancé loves BBQ sauce, but I always get either the “Ewwwww” or “Meh, it’s alright” reactions. This is the first one he actually loved! I decided to try out our new BBQ sauce on some grilled chicken.

I used the following ingredients for Low Carb Grilled Mustard BBQ Chicken:

1 lb boneless skinless chicken breast
1/2 cup yellow mustard
1/3 cup ketchup (reduced sugar or sugar free)
1 Tbsp distilled white vinegar
1 Tbsp Worcestershire sauce
1/2 tsp hot sauce
3-5 Tbsp sweetener (Sweeten to taste. I used Swerve–Use coupon code LOWCARB15 for 15% off your order.)
1/2 tsp black pepper

Instructions using an oven:
Preheat the oven to 350 F. Combine all of the ingredients except the chicken to make the BBQ sauce.

In a large dish or plastic storage bag add the chicken and BBQ sauce (reserve 2-3 Tbsp of the sauce) and marinate for 30 minutes. Heat a grill pan over medium-high heat and oil as necessary to prevent sticking. Grill the chicken for 3-4 minutes on each side. Place the chicken in a baking dish, cover with the reserved sauce, and bake the chicken until cooked through.

Instructions without using an oven:
Combine all of the ingredients except the chicken to make the BBQ sauce.

Heat the grill or grill pan over medium-high heat and oil and necessary to prevent sticking. Grill the chicken for 5 minutes on each side or until cooked through. Baste the chicken with BBQ sauce on each side of the chicken during the last few minutes of cooking.

Served with green beans

Net Carb Count*:

Grilled Mustard BBQ Chicken: 8 net carbs (for the entire recipe)

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

Comments: It is really easy to throw the BBQ sauce together and it doesn’t require any cooking. I really love mustard based BBQ sauce and I can’t wait to try this on some pulled pork. I used the first cooking method (using the oven) and the chicken turned out very juicy and flavorful. If you use the grill only make sure you do not put the BBQ sauce on right away or it will burn the chicken. I also suggest making a double batch of the BBQ sauce so there is extra to dip the chicken in. Enjoy!~Karen

Check out other Allergy Free Recipes:

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Strawberry Popsicles (Low Carb and Gluten Free)

Karen Sorenson — Fri, 13 Jul 2012 11:45:00 +0000

My latest cooking adventure was Low Carb Strawberry Popsicles. The heat is definitely taking over South Carolina. It’s already unbearable and it’s only July. I needed a tasty frozen dessert while I wait for my ice cream maker that I hopefully will be getting for my birthday at the end of July (*hint, hint* to my fiancé). I have tried making popscicles before, but they usually end up hard as a rock and I practically break my teeth eating them because I’m so impatient. Well these popsicles had the perfect consistency!

I used the following ingredients for Low Carb Strawberry Popsicles:

1 lb strawberries, hulled and quartered
2 Tbsp sweetener of choice (I used Swerve)
1/4 oz package gelatin
1/4 cup water

Place the strawberries in a bowl and add the sweetener. Stir to combine and allow to sit for 1 hour. After one hour, place the strawberries in a blender and puree until smooth (taste and add more sweetener if needed). Place the water in a bowl and sprinkle the gelatin over the water (sit for 1 minute). In a medium saucepan, heat the strawberry puree over medium heat until heated through. Next, whisk in the gelatin until the mixture is smooth. Remove the mixture from the heat and allow to cool to room temperature.

Once the mixture had cooled, poor into popscicle molds and freeze for at least 3 hours. To unmold the popscicles, run warm water over all sides of the mold for 15-30 seconds and remove the popscicles form the mold. If the popsicles will not release, repeat until the popscicles are able to be removed from the mold.

Net Carb Count*:

Strawberry Popsicles: 26 net carbs (for the entire recipe–I was able to get 5 popsicles out of the recipes for about 5 carbs each)

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

Comments: This was a nice refreshing summer treat! The fresh fruit adds great flavor! The popsicles stay soft and have a great consistency. If you are eating the popsicles the next day (or a few days later) you have to let them defrost a little first, but the soft texture comes right back. Also, if you want less carbs try freezing the mixture in ice cube trays and eat one or two cubes at a time (calculate the carb count based on how many cubes it makes). This definitely helped keep me cool in the summer heat, but I have to admit that I’m doing everything I can to stay indoors. I’ve even moved my exercise indoors and started with the exipure reviews. My mood can’t handle the heat!

Enjoy!

~Karen

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Buffalo Chicken Burgers with Cucumber Slaw (Low Carb and Gluten Free)

Karen Sorenson — Mon, 09 Jul 2012 12:00:00 +0000

My latest cooking adventure was Low Carb Buffalo Chicken Burgers with Cucumber Slaw. I mentioned before when I made the Grilled Buffalo Shrimp that I was obsessed with buffalo sauce and that hasn’t gone away yet. My fiancé is not a fan of buffalo sauce, so I knew I needed to get in one more buffalo sauce recipe before he got home from his latest work trip. I decided to use the buffalo sauce in a burger.

Low Carb Buffalo Chicken Burgers (with Cucumber Slaw)

Ingredients:

Buffalo Burgers:
1 lb ground chicken
1/4 cup hot sauce (I use Frank’s Hot Sauce)
1/2 cup shredded grass fed cheese (I used shredded cheddar)
1 tsp Italian seasoning
1/2 tsp garlic powder
1/2 tsp celery seed
1/4 tsp salt
1/4 tsp pepper
1 egg (optional)

Cucumber Slaw:
2 medium cucumbers, seeds removed and grated
2 Tbsp shredded carrot
2 Tbsp homemade mayonnaise
1 tsp Dijon mustard
Juice of 1/2 a lemon
1/2 tsp celery seed
1/2 tsp onion powder
1/4 tsp salt and pepper

Preheat a grill or grill pan over medium-high heat. Oil as necessary to prevent sticking. In a bowl, mix all of the ingredients,except the chicken. Add the chicken and stir (or use your hands) until the buffalo sauce mixture is incorporated. Form the meat into 3-4 equal patties.

Grill the patties for 5-7 minutes on one side. Flip the burger over and brush with additional buffalo sauce. Cook for another 5 mins or until cooked through.

Serve the burger on a lettuce leaf and top with Cucumber Slaw (to make the slaw combine all the ingredients in a bowl).

Net Carb Count*:

Buffalo Chicken Burgers: 3 net carbs (for the entire recipe)
Cucumber Slaw: 11 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 definitely a great recipe to make as my last dish with buffalo sauce for a while. This burger has all of the components of buffalo wings without all of the mess. No moist towelettes needed! Ranch seasoning would be good in these burgers instead Italian seasoning. I used cheddar cheese in my burgers because I’m not a fan of bleu cheese. I did not use the egg when I made my burgers on the indoor grill pan, but if you are using the outdoor grill adding an egg will help the burgers stay together better. Since I’m not a fan of bleu cheese dressing either I wanted to top the burgers with something light and refreshing and the cucumber slaw was just perfect. It was the perfect contrast to the spicy flavors of the buffalo burger. For the slaw, I cut my cucumber in half, removed the seeds, and used a mandolin (julienne setting) to grate the cucumber as the base for the slaw. 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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Fourth of July Jello (Low Carb and Gluten Free)

Karen Sorenson — Mon, 02 Jul 2012 12:00:00 +0000

My latest cooking adventure was Low Carb Fourth of July Jello. I wanted a dessert that would be good for my 4th of July celebrations. My go to dessert is a layered jello, but I didn’t want to usual sugar free jello out of the box (plus I don’t eat products sweetened with aspartame anymore). My last attempt at homemade jello had a very weird aftertaste so I was hesitant to try again. I did end up trying again, but this time I used real fruit in hopes that the flavor would be much better. This is definitely not your average jello!

I used the following ingredients for Low Carb Fourth of July Jello (Adapted from Food Network Magazine July/Augus t):

Strawberry Layer:
1 lb strawberries, hulled and quartered
2 Tbsp sweetener of choice (I used Swerve)
1/4 oz package gelatin
1/4 cup water

Coconut and Lime Layer:
2 Tbsp lime juice
2 Tbsp water
1/4 oz package gelatin
3/4 cup boiling water
1/2 cup coconut cream**
4 Tbsp sweetener of your choice (I used Swerve Confectioners Style)

For the strawberry layer:
Place the strawberries in a bowl and add the sweetener. Stir to combine and allow to sit for 1 hour. After one hour, place the strawberries in a blender until pureed (taste and add more sweetener if needed). Place the water in a bowl and sprinkle the gelatin over the water (sit for 1 minute). In a medium saucepan, heat the strawberry puree over medium heat until heated through. Next, whisk in the gelatin until the mixture is smooth. Remove the mixture from the heat and allow to cool to room temperature.

For the coconut and lime layer:

In a bowl, combined the lime juice and water and sprinkle with the gelatin (sit for 1 minute). Combined the water (boiling) with the coconut cream** and whisk in the gelatin until smooth. Let the coconut lime mixture cool to room temperature.

**To make coconut cream, place a can of coconut milk in the refrigerator overnight. Open the can and scoop out the cream that has risen to the top (should have at least 1/2 cup). The liquid at the bottom of the can could be used for smoothies or other recipes.

To make the layered jello, pour the strawberry mixture into an 8×8 pan (sprayed with cooking spray–whip out any excess). Place the jello in the refrigerator for 30-40 minutes or until mostly firm. Next, add the coconut lime layer. Refrigerate for until completely set (at least 3 hours).

To unmold, run a butter knife around the edge of the pan. Dip the bottom of the pan in hot water for 20 seconds and then invert the jello onto the serving platter. If the jello doesn’t release after 45 seconds, repeat the unmolding steps.

Top with sweetened whipped coconut cream or heavy cream.

Net Carb Count*:

4th of July Jello: 28 net carbs (for the entire recipe–3.5 net carbs/serving when cut into 8 cubes)

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

Comments: I really liked how this jello turned out. The flavor was so much better than the jello out of a box or my last attempt at homemade. The real strawberries add texture to the dessert and the coconut and lime make a perfect tropical combination. If you don’t want to mess with layering the jello, each layer can be poured into separate 9×5 inch loaf pans and placed into the refrigerator until completely set. Unmold each pan and serve separately or cut into cubes and layer each flavor with sweetened whipped coconut cream (or whipped heavy cream) for a trifle type dessert. Also, I realize this fourth of July dessert doesn’t have a blue layer, but unfortunately blueberries have too many carbs for me at the moment. I haven’t tried this out, but you could make a blueberry layer by replacing 1 or 2 pints of blueberries for the strawberries, Allow the coconut lime layer to firm (30-40 minutes) before adding the blueberry layer. Also, you can cut the jello into fun shapes (like stars) with a cookie cutter, which would be perfect for your 4th of July festivities.

Enjoy!

~Karen

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Italian Style “Pasta” Salad (Low Carb and Gluten Free)

Karen Sorenson — Thu, 28 Jun 2012 11:30:00 +0000

My latest cooking adventure was Low Carb Italian Style “Pasta” Salad. Now that it is summer time I’ve been making a lot of salad recipes. Most of my salad recipes contain mayonnaise, which isn’t good if the salad is going to be left outside for a long time. I decided to come up with a delicious salad recipe that 1) replaced the old carb heavy pasta salad and 2) did not contain mayo. The result was a flavorful Italian style pasta salad.

I used the following ingredients for Low Carb Italian Style “Pasta” Salad:

2 medium cucumbers (peeled, seeded, and diced)

2 cups chopped cauliflower (steamed or raw)

1 green onion (just the green part) finely chopped

1/4 cup green olives, halved

1/2 cup grape tomatoes, halved or quartered

2 Tbsp chopped roasted red pepper

2 Tbsp shredded carrots

16 slices of pepperoni, quartered

1 batch of Italian Dressing (recipe below)

2 Tbsp grated Parmesan cheese (optional)

Combine everything but the Italian Dressing and cheese in a large bowl. Add the Italian Dressing and toss to coat (add as little or as much dressing as you prefer). Add the Parmesan cheese, if desired.

Italian Spice Mixture:
1 Tbsp dried oregano
1 Tbsp salt
1/2 Tbsp dried parsley
1/2 Tbsp garlic powder
1/2 Tbsp onion powder
1/2 Tbsp granulated sugar substitute (I used Swerve)
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp black pepper
1/4 tsp celery seed
1/4 tsp red pepper flakes

Combine the spices and use 2 Tbsp of the spice mixture in the Italian Dressing below. (Makes about 1/4 cup of spice mixture)

Italian Dressing:
2 Tbsp of Italian Spice Mixture
2 Tbsp red wine vinegar
2 Tbsp apple cider vinegar
2 Tbsp water
1/2 cup extra virgin olive oil

Combine the spices, vinegar, and water. Slowly add the oil as you whisk to combine.

Net Carb Count*:

Italian Style “Pasta” Salad: 23 net carbs (for the entire recipe including the dressing-makes about five 1/2 cup servings)
Italian Dressing: 3 net carbs (per batch of Italian Dressing)

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

Comments: This was a perfect summer side dish! There was no cooking involved which was great because I didn’t have to heat up my house in this hot and humid weather. Well, I did steam the cauliflower in the microwave because I’m not a fan of raw cauliflower, but it didn’t require using the stove or the oven. Also, this recipe was a great replacement for the old pasta salad filled with carbs. If you eat Dreamfields pasta, then this recipe would also work with that pasta. The left over spice mixture can be used to make dressing for your next salad or add the spices to almond flour and use it as a breading mixture. This pasta salad would be great for your Fourth of July BBQ because it doesn’t have any mayonnaise and will hold up well. If you prefer a creamy Italian dressing and don’t mind the mayonnaise, you could add 1/4-1/2 cup of mayo to the dressing. I marked this salad as dairy free because the parmesan cheese is optional.

Enjoy!

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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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