My latest cooking adventure is Low Carb Lemon Pepper Tilapia. Let me start out by saying…YUM!!  This recipe was SO delicious!  I wanted to lick the plate clean….but I held myself back and remembered my manners. 

I digress…

I used the following ingredients for the Lemon Pepper Tilapia:

4 Tilapia filets
4 Tbsp of lemon zest (the zest of about 8 lemons)
1 Tbsp + 2 tsp of fresh ground black pepper (I used a medium grind setting)
1 tsp salt (I used a medium grind setting)
1 tsp garlic powder 
1 tsp celery seed

Combine all of the ingredients except the tilapia.  Heat 1 Tbsp of oil over medium-high heat. Liberally season the tilapia on one side with the lemon pepper mixture and press the seasoning into the tilapia so that it sticks when cooking. Sear the tilapia, seasoned side down, for 2-3 minutes. Season the other side of the tilapia with the lemon pepper and flip to sear the other side, for 2-3 minutes or until cooked through.

DONE!! Enjoy this heavenly tilapia!!

Net Carb Count*:
Lemon Pepper Tilapia: 7 net carbs (for the entire recipe–a little less than 2 net carbs per tilapia fillet)

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

Comments: I thought this recipe would be good, but it turned out WAY better than I expected.  I used freshly ground black pepper and ground sea salt.  If you use a fine grind setting for your salt and pepper you may have to adjust the measurements.  Also, be sure to press the lemon pepper mixture into the tilapia so it doesn’t fall off when you are placing it in the pan or flipping it. 

Wondering what to do with all of those lemons you have leftover?  Make low carb lemonade!  You know what they say: “When life hands you lemons…make [low carb] lemonade!

ENJOY!

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Tonight’s cooking adventure was Coconut Tilapia. The recipe I used can be found here: https://eatlivepaleo.com/2012/03/03/simple-dishes-coconut-flour-pan-fried-cod/.  See comments below for any modifications I made to the recipe.

Net Carb Count*:
4 net carbs (for the entire recipe with the modifications described below)

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

Comments: I saw this recipe on Pinterest and decided to give it a try for Fish Friday this week.  The first modification was that I used Tilapia rather than Cod.  Tilapia is a lot easier to find at my local grocery store and it’s my favorite fish.  I also seasoned my tilapia with salt, pepper, and garlic powder.  The fish was tasty, but I should have removed more of the excess flour because it was a little too thick.  This also might be good with some unsweetened coconut mixed into the breading.

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Tonight’s cooking adventure was Tilapia with Mushroom Sauce. I used the following ingredients for this recipe:

3 pieces of tilapia
1 shallot, diced
8 oz mushrooms, sliced
2 Tbsp of water
1/2 cup vegetable broth (or chicken broth)

Heat 1 Tbsp of oil in a skillet over medium-high heat.  Saute the shallots until translucent.  Add the mushrooms and the water.  Cook until the water has evaporated and the mushrooms are mostly cooked (about 5-8 mins).  Add the broth and cook until the broth has reduced by half. 

Meanwhile, heat 1 Tbsp of oil in a skillet over medium-high heat.  Season the tilapia with salt, pepper, and garlic powder.  Sear the tilapia for 2-3 minutes on each side until cooked through. 

Place the tilapia on the serving dish and spoon the mushroom sauce over the top.   

Net Carb Count*:
6 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 a tasty Fish Friday meal.  The mushroom sauce was so rich and flavorful.  If you don’t want to use two skillets to make this recipe you can sear your tilapia and then place the tilapia on a piece of foil in the oven set at a “keep warm” temperature (200 F).  Then use that same skillet to make your mushroom sauce.  It will just add more flavor to the sauce!  I served my tilapia with a side of Celery Root Mash.   I spooned some of the mushroom sauce on top of the mash and it was soooo delicious!  This was a great, quick and easy dinner!

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Tonight’s cooking adventure was Chicken with Spinach, Mushroom, and Bacon. I used the following ingredients for this recipe:

3 pieces of boneless chicken breast
3 Tbsp of mayo
1 Tbsp of Dijon mustard
2 slices bacon
9 oz frozen spinach, thawed and liquid removed
8 oz mushroom, chopped
1/2 cup of chicken broth
1 Tbsp Garlic Joy (or garlic flavored cream cheese)

Preheat the oven to 375 F.

Mix the mayo and mustard together. Season the chicken breast with salt, pepper, and garlic powder. Coat each chicken breast in the mayo/mustard mixture. Spray a baking dish with nonstick spray and place the coated chicken breast in the dish. Bake for 25-30 minutes or until cooked through.

Meanwhile, cut the bacon into small pieces and cook in a skillet over medium heat until crispy. Remove the bacon pieces and set aside, but leave the renderings. Add the chopped mushrooms to the pan and cook for 5 minutes. Once the mushrooms are mostly cooked add the spinach and heat through and season to taste. Add the chicken broth and Garlic Joy (or cream cheese) and stir to combine. Once the chicken broth has cooked down, add the cooked bacon pieces.

Spoon the spinach, mushroom and bacon mixture over the cooked chicken breasts and serve with your favorite side dish.

Net Carb Count*:
15 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 love spinach and mushrooms! I normally stuff my chicken, but I wanted lots of spinach and mushrooms so I decided to make a topping. The bacon adds a lot of great flavor to the mixture. If there is not enough bacon renderings than you may need to add some additional oil. I used sundried tomato flavored Garlic Joy for this recipe, which is a low carb spread made from garlic. I found Garlic Joy (pictured below) at my local Publix, but if you cannot find it in your area then garlic flavored cream cheese would work well too. The mayo/mustard coating kept the chicken very moist. I’m looking forward to the leftovers!

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Tonight’s cooking adventure was Chicken with Spinach, Mushroom, and Bacon. I used the following ingredients for this recipe:

3 pieces of boneless chicken breast
3 Tbsp of mayo
1 Tbsp of Dijon mustard
2 slices bacon
9 oz frozen spinach, thawed and liquid removed
8 oz mushroom, chopped
1/2 cup of chicken broth
1 Tbsp Garlic Joy (or garlic flavored cream cheese)

Preheat the oven to 375 F.

Mix the mayo and mustard together. Season the chicken breast with salt, pepper, and garlic powder. Coat each chicken breast in the mayo/mustard mixture. Spray a baking dish with nonstick spray and place the coated chicken breast in the dish. Bake for 25-30 minutes or until cooked through.

Meanwhile, cut the bacon into small pieces and cook in a skillet over medium heat until crispy. Remove the bacon pieces and set aside, but leave the renderings. Add the chopped mushrooms to the pan and cook for 5 minutes. Once the mushrooms are mostly cooked add the spinach and heat through and season to taste. Add the chicken broth and Garlic Joy (or cream cheese) and stir to combine. Once the chicken broth has cooked down, add the cooked bacon pieces.

Spoon the spinach, mushroom and bacon mixture over the cooked chicken breasts and serve with your favorite side dish.

Net Carb Count*:
15 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 love spinach and mushrooms! I normally stuff my chicken, but I wanted lots of spinach and mushrooms so I decided to make a topping. The bacon adds a lot of great flavor to the mixture. If there is not enough bacon renderings than you may need to add some additional oil. I used sundried tomato flavored Garlic Joy for this recipe, which is a low carb spread made from garlic. I found Garlic Joy (pictured below) at my local Publix, but if you cannot find it in your area then garlic flavored cream cheese would work well too. The mayo/mustard coating kept the chicken very moist. I’m looking forward to the leftovers!

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Last night’s cooking adventure was Italian Roasted Chicken. I used the following ingredients for the seasoning mixture (but feel free to use your favorite seasonings):
2 tsp Italian seasoning (no salt added)
1 tsp of onion powder
1 tsp of garlic powder
1 tsp of salt

You will also need the following ingredients for this recipe:
3 Bone-in Chicken Breasts

Preheat the oven to 425 F. In a small bowl, mix together the ingredients for the spice mixture. Spray a baking dish with cooking spray and place the chicken breasts in the dish. Carefully, with your finger, make an opening between the skin and the chicken breast meat. Sprinkle the seasoning in this opening, and spread the mixture to coat the chicken breast meat.  Sprinkle the seasoning mixture on the both sides of the chicken (on the skin). Repeat for the remaining chicken breasts. Bake uncovered for 25 minutes. Cover the pan with foil and cook for another 15 minutes or until cooked through.

Net Carb Count*:
Chicken Breast:  5 net carbs (entire recipe)

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

Comments: Roasting the chicken on the bone makes it so flavorful and juicy. I also like to experiment with different spices and mixtures.  I’m staying away from nut flours while on induction so I didn’t make the chicken gravy, but the gravy would be a great addition (https://lconeday.blogspot.com/2012/02/low-carb-roasted-chicken-breast-with.html).  Or you could serve the chicken with some low carb marinara sauce. 

The induction recipes I have been making use minimal ingredients because I want to eat as clean as possible.  I am planning all of the wonderful recipes I want to make after induction and they will be delicious!  So stay tuned, it will get better!

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Picture of the Low Carb Buffalo Chicken:

Net Carb Count*:
Low Carb Buffalo Chicken:  4 net carbs (Entire buffalo chicken recipe.  Add the additional carbs for the other ingredients you use [lettuce, ranch, oopsie rolls, etc.])

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

Comments: Delicious recipe!  This would be perfect for a game day meal.  The only thing I did differently was substitute 2 packets of Splenda for the brown sugar.  You could also use a brown sugar substitute blend if you have that on hand.  Instead of the bun these can be served on lettuce (as wraps), celery, or as a sandwich on oopsie rolls or low carb bread. 

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1 cup pork rind crumbs
1/4 cup of grated parmesan cheese
1 tsp of garlic powder

You will also need the following ingredients for this recipe:
Olive oil for searing
1 lb of boneless skinless chicken thighs, cut into 1″ pieces
1 batch of Seoul Chicken Marinade*
1-2 batches of Seoul Chicken Marinade* (without the garlic and only 1/2 Tbsp of sesame oil)

*Note: I made some slight modifications to the original recipe which are listed in the comments section of my review. 

Marinate the chicken in the first batch of marinade (with the garlic) for one hour and discard excess marinade. 

Heat enough oil to cover the bottom of the skillet.  Coat the chicken pieces in the breading mixture making sure the chicken is completely covered.  Sear the chicken on both sides 3-4 minutes per side or until the chicken is cooked through.  Remove the chicken from the pan and let drain on a paper towel.  Meanwhile, place the second batch of marinade in a sauce pan and bring to a boil.  Reduce to a simmer and allow the sauce to thicken.  Once thickened place the chicken (a few pieces at a time) in the sauce mixture and coat completely. 

Picture of the Seoul Chicken Variation:

Net Carb Count*:
Seoul Chicken Marinade or Sauce:  7 net carbs (per batch–the marinade for the chicken does not completely soak in so that will reduce the carbs)

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

Comments: I loved this variation of Seoul Chicken!  When I first tried the original recipe I thought that the sauce would be very good on my usual breading mixture.  I loved the results! It tasted just like the chicken you would get in a restaurant.  To ensure the chicken is completely breaded, press the chicken into the breading mixture so that it is well coated on all side.  For the sauce, depending on how much the marinade reduces down you may need two batches to completely coat the chicken.  Also, the sauce softens the breading slightly so be sure to serve immediately and do not leave the chicken soaking in the sauce for too long.  

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Last night’s cooking adventure was Roasted Bone-in Chicken Breast with Gravy.  I used the following ingredients for the seasoning mixture (but feel free to use your favorite seasonings):
2 tsp black pepper
1 tsp of onion powder
2 tsp of garlic powder
1 tsp of season salt

You will also need the following ingredients for this recipe:
3-4 Bone-in Chicken Breasts
3-4 Tbsp of butter (softened)
6 whole cloves of garlic (optional)
1 cup of low sodium chicken broth
2 Tbsp of almond flour (or flour of your choice)

Preheat the oven to 400 F.  In a small bowl, mix together the ingredients for the spice mixture.  Spray a baking dish with cooking spray and place the chicken breasts in the dish.  Carefully, with your finger, make an opening between the skin and the chicken breast meat.  Sprinkle the seasoning in this opening, and spread the mixture to coat the chicken breast meat.  Place 1/2 Tbsp of butter and three garlic cloves (if using) inside the opening.  Spread 1/2 Tbsp of butter along the outside of the chicken breast and sprinkle the seasoning mixture on the both sides of the chicken.  Repeat for the remaining chicken breasts.  Bake uncovered for 25 minutes.  Cover the pan with foil and cook for another 20 minutes or until cooked through. 

Picture of the seasoned chicken (inside and outside):

With ten minutes left of cooking time, heat the chicken broth in a small sauce pan on medium heat.  Once the chicken is cooked, remove the chicken from the dish and set aside to rest.  Skim the fat off of the pan drippings and place 2 Tbsp of the fat (or butter) into a medium sauce pan.  Add 2 Tbsp of flour and stir until cooked.  Pour the heated chicken broth into the baking dish that the chicken was cooked in to deglaze the pan.  Whisk in the liquid from the baking dish to the flour mixture.  Bring to a boil.  Reduce to a simmer and allow the gravy to thicken. 

Picture of the Chicken Gravy:    

Roasted Chicken Breast with Gravy (Printable Version)

Net Carb Count*:
Chicken Breast:  8 net carbs (entire recipe)
Gravy:  3 net carbs (entire recipe)

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

Comments: This is my go to chicken dish!  Roasting the chicken on the bone makes it so flavorful and juicy.  I also like to experiment with different spices and mixtures.  Have fun with it and use spices that you love! Making the gravy from the pan juices adds richness to the chicken.  When you deglaze the baking dish with the heated broth make sure to scrape the bottom of the pan to loosen all of the brown bits (brown bits = flavor).  The gravy is really quick and easy to make!  This was my first time using almond flour in gravy and I really liked the nuttiness it added. I usually do not eat the skin of the chicken so I pick the garlic cloves out.  I just add them for extra garlic flavor, but they can be left out.  I wouldn’t recommend eating them whole (unless you like whole garlic). 

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