Category Archives: Entrées

Low Carb Cheesy Creamed Shrimp

Cheesy Creamed ShrimpCheesy Creamed ShrimpIt can be a lot of fun turning a recipe I wouldn’t eat in 1,000 years, into something low carb that I can pig out on and Cheesy Creamed Shrimp is one such recipe.  It has more cheese in it than you can shake a stick at and in my opinion, shrimp is a terrific substitute for pasta.  As you look at the recipe, it’s really kind of a cheese fondue over shrimp.  Pretty sure you all know this but restaurants, and of course the junk-food pushers, all realize how much less expensive it is to fill you with bread, rice, potatoes and pasta, thus having to serve you lots less meat as a main course.  I have never said that low carb is inexpensive although it is what I do believe.  Over the course of a lifetime there is the old pay-me-now or pay-me-later adage.  If you eat a lifetime of healthy food you will more than likely save yourself from many of the ills (and healthcare costs) that accompany the eating of junk food and old age.

I had a small amount of 5 different cheeses and I wanted to use a couple of them up but the idea here is to use about 4 cups mixed cheeses total being sure to at least include brie.

I love and eat a lot of raclette cheese. Every once in a while I eat it for breakfast but also mixed in with other cheeses, it is heavenly.  Not only does raclette have great meltability, it stays melty even as your food begins to cool.  I know there are tons of wonderful cheeses, many of which I have tried but for everyday eating raclette (and Gruyere) are second to none.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Cheesy Creamed Shrimp
  1. 1 Lb Shelled Shrimp Sautéed & Cut Into Bite Size Pieces. (Depending On Size I Cut Into 3-4 Chunks)
  2. 2 T Butter
  3. 2½ C Heavy Cream
  4. ⅓ C White Wine
  5. 1 t Chicken Base
  6. ¾ t Dried Thyme
  7. ¼ t Nutmeg
  8. 1½ C Gruyère Cheese Grated
  9. 1½ C Brie Cheese Chopped Finely (No Rind)
  10. 1 C Grated Cheddar Cheese
  11. (Various Cheeses To Use: Gruyère, Brie, Cheddar, Raclette, Mozzarella)
  12. ½ C Sliced Green Onion Tops (Divided) (Optional)
  13. ¼ C Parmesan Cheese (Optional)
  14. ¼ C Pork Dust (Optional)
  15. Freshly Ground Pepper
  1. In large pan, sauté shrimp pieces quickly in butter. Set aside.
  2. Mix all cheeses. Set aside letting them come to room temperature.
  3. Add heavy cream, wine, chicken base, thyme, nutmeg, and ¼ C green onions to pan and begin to reduce slightly remembering the cheese will tighten things considerably.
  4. Remove from heat and slowly stir in cheeses until melted.
  5. Add back shrimp and mix thoroughly.
  6. Mix Parmesan cheese and pork dust.
  7. Put shrimp into appropriate size baking pan 8”x8”, sprinkle with Parmesan cheese & pork dust and broil until golden brown.
  8. Sprinkle with last of green onions and serve with lots of cracked pepper.
  9. 6 Servings
  10. 934 Calories, 57.0g Protein, 71.8g Fat, 3.6g Carbs, 0.3g Fiber, 3.3g Net Carbs
  1. So, we have now NOT eaten: 1 Lb. Pasta-339g carbs, 1½ C Breadcrumbs-117g carbs, ¼ C Flour-24g carbs, and used 2½ C Heavy Cream instead of 4 C Milk-48g carbs for a grand total of 528g carbs or 88g carbs per serving. You just traded 88 carb grams for a mere 3.3g carbs. and…look at that fat content.
  2. Just because a recipe ingredient says optional doesn't mean if you leave it out the dish will taste the same because it won't. So give it consideration when choosing to omit something that says "optional". If you don't have pork dust at least use the Parmesan cheese.
  3. I used a larger boat dish for an individual serving but since most of you will not have these any glass baking dish will work. I happen to like being able to eat this with a spoon so I don't miss any of the sauce.
  4. It's pretty difficult to "cut" brie cheese so you may have to kind of mush it with your fingers. Do use fresh brie as it tends to mold as it ages and DOES NOT taste good.
Low Carb Scams

Low Carb Sausage Crust Pizza

Sausage Crust PizzaSausage Crust PizzaIt’s not that I don’t have pizza once in a blue moon because I do. I have always used either Basic Pizza Crust and once with the new recipe for Carbalose Italian Parmesan Garlic Knots dough.  This Sausage Crust Pizza recipe uses neither.  In the old days, when I ordered pizza with anyone else I used to fight over what the toppings would be, usually ending up with a ½ & ½ of kinda sorta what I wanted.  Don’t need to fight anymore.  I can have what I want-well not really because I like way too many toppings so I have whittled it down to my faves.  I had zero idea if this would even work but…as you can see…it did.  The really cool thing is that everyone can have their own faves because for most people (excluding maybe small children) this could be a single serving.  Yeah and I’m lying here.  I originally thought I could eat the whole thing but quickly realized it was not happening.  I had my choice of either a 7″ shallow pan or 7½” deeper cake pan and I opted for the larger for one reason-so that I could get more of my faves including lots more cheese in it.  Could I eat all of it?  Umm no, because my eyes have always been bigger than my stomach and as I have aged, none of that has changed.  Along with a small Canlis Salad & a few raspberries with Crème Fraîche, I only ate ½ of the pizza so this is very easily sharable.

Something else pretty cool in the second picture.  I have always used fresh basil when making pizza.  When I went into the grocery they were out of every different kind of fresh basil except a live basil plant and so, with Ann’s encouragement, I bought one.  Whoa, I don’t think I will ever use freshly packaged basil again.  One of the first things I thought about was it didn’t look like enough.  Not only was it enough, I still have tons left over and my kitchen smells heavenly.

So what’s up with the next 3 pictures?  I only thing I did was use a 12″ pizza pan with 1 Lb. of sausage and a hair more of each ingredient and got a pizza for 4 with 8 healthy slices.

I don’t often show a BS reading after a meal but this one was too good to pass up.  My goal is to always be under 100 about 1½-2 hours after dinner so as you can see this was pretty good.  I never can seem to outdo my friend Steve Cooksey but hey Steve, this one’s for you.

No fathead pizza dough here.  I have met & spoken with Tom Naughton so no offense here Tom, but I have a gazillion recipes using cauliflower and this just isn’t one of them.

I am listing my favorite toppings which you can certainly follow or…you may use you own faves.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Sausage Crust Pizza
  1. ¾ Lb Sausage
  2. ½ t Ground Fennel (Optional But, It’s What Makes Pizza Sausage Well, Taste like Pizza Sausage)
  3. 2 Oz Sautéed Mushrooms
  4. ¼ Small Onion Sautéed
  5. Handful Fresh Basil
  6. 2 Oz Good Quality Ham (Sliced Or Chunked)
  7. 3 Oz Mozzarella Cheese
  8. 1 T Tomato Paste
  9. 3 T Water
  10. ½ t Crushed Garlic
  11. 1 t Italian Herbs
  1. Heat oven to 350°
  2. Mash sausage on bottom and up sides of a small cake pan and bake for 10-15 minutes. If using fennel sprinkle all over the top of raw sausage.
  3. Prep all the rest of the meats and vegetables.
  4. Mix tomato paste, garlic and Italian herbs and spread onto sausage crust.
  5. Lay down onions, ham, basil, mushrooms and then cheese.
  6. Bake an additional 15 minutes until cheese is well melted. If you like crusty cheese broil for 1-2 minutes.
  7. 2 Servings
  8. 652 Calories, 45.9g Protein, 48.3g Fat, 6.8g Carbs, 1.5g Fiber, 5.3g Net Carbs
  9. 1 Serving
  10. 1304 Calories, 98.1g Protein, 96.6g Fat, 13.6g Carbs, 3.1g Fiber, 10.5g Net Carbs
  1. No wonder I could only eat half of this puppy. Holy Smokes. Look at the fat & protein grams. My opinion: Only a lumberjack could eat a whole one of these.
  2. I used my local grocery sausage as it’s made with zero sugar.
  3. As you can see in the picture the crust shrinks and I did have lots of melted fat in the bottom of the pan so, you can either leave it in there or drain it, your choice.
Low Carb Scams

Low Carb Marriage Chicken

Marriage ChickenMarriage ChickenMarriage ChickenNo not me, I am not getting married and this Marriage Chicken is not for anyone’s wedding, but it was, at one time.  Got a pretty good story here.  Naomi Pomeroy is a native Oregonian who owns the restaurant Beast, (Don’t ya just love the name?) and it does kind of tell the story of the meat centric food and which is literally up and around the corner from when I live in NE Portland. I have eaten at this restaurant and it is almost a surreal experience.  This was The Menu for the weeks of November 8th & November 15th.  After two weeks, the menu goes POOF and is gone forever, only to be replaced with another-equally as spectacular.  The set price is $125. per person, for a six-course meal and some of the courses may be one, or at the most, two bites. They have only two seating an evening, the tables are communal, you can watch everyone running around cooking, and there are kitchen timers going off constantly.

Anyway, this Marriage Chicken recipe is inspired by Naomi.  It was the recipe she made up for her wedding and appropriately named Wedding Chicken.  I’ve called mine Married Chicken so as to not confuse the two.  I am not of the caliber cook (chef) Naomi is by a long shot, and would never pretend to be.  She is a James Beard recipient which is a pretty hard thing to come by.  This is Naomi’s Original Recipe featured in Bon Appetite Magazine that she came up for her…what else…wedding…and you can see how I tweaked it for low carb.  Tweaked or not this chicken is to die for and any marriage that can survive this garlicky dish is headed for success.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Marriage Chicken
  1. 8 Skin-On Bone-In Chicken Thighs
  2. ¾ C Olive Oil
  3. ½ C Tamari Sauce
  4. ¼ C Apple Cider Vinegar
  5. ¼ C Just Like Sugar Brown (Or Sweetener Of Choice)
  6. 3 T Fish Or Oyster Sauce (I Used Oyster Because It Is What I Have)
  7. 3 T Lemon Juice
  8. 2 T Crushed Garlic
  9. 2 t Powdered Ginger
  10. 2 t Salt
  11. 1½ t Dried Thyme
  12. 4 Jalapeno Peppers Seeded & Sliced (I Used Pickled Jalapenos-They're Easier)
  1. Excluding chicken & olive oil, put rest of ingredients in a small mixing bowl and stir until salt & Just Like Sugar are dissolved then, add oil. (Salt does not dissolve well in oil of any kind).
  2. Put chicken into a plastic bag, pour in marinade and refrigerate for 12-24 hours. (I save every produce plastic bag I ever get and use them to marinate all kinds of things. Waste not want not.
  3. Preheat oven to 450°.
  4. Pour off marinade into a saucepan and heat thoroughly.
  5. Lay chicken skin side up on a foil lined sheet pan and cook until crispy on the top-About 30-35 minutes.
  6. To serve, spoon marinade over chicken with a little extra to dip into.
  7. 8 Servings
  8. 436 Calories, 21.1g Protein, 37.3g Fat, 2.5g Carbs, .5g Fiber, 2.0g Net Carbs
  1. Make sure your oven is hot enough. You want to cook the thighs quickly and to also crisp the skins.
  2. I cannot describe the garlic smell these thighs will produce.
  3. If after 30 minutes the skins are not crisp, put them under the broiler for a minute or two.
Low Carb Scams

Low Carb Provençal Relish

Provençal RelishProvençal RelishProvençal RelishProvençal RelishSo, a very dear friend took me out for dinner to Laurelhurst Market restaurant on my birthday. On their menu there was/is a Bone-in NY Steak with Padron Peppers & Provençal Relish and a Ribeye with Avocado Puree & Candied Jalapenos.  Being picky I wanted…the Ribeye with the Provençal Relish which had no sugar and…because I have eaten at this particular restaurant many times, I was accommodated without question.  Yeah, yeah, I don’t go out to dinner very often anymore but this is in my top five restaurant picks here in foodie town Portland, Or.

The meal was of course terrific but the steak, nestled in the Provençal Relish, was out of this world.  My picture is exactly as it was served except they actually sliced the steak.  I brought some of it home to analyze it and have tried to recreate it.  Try to picture an old woman picking through a cardboard box of leftover relish, tasting & savoring each little bite.  The relish tastes great with a little finishing heat from the Padron peppers which I did not have. Since I didn’t want to wait to see if my grocery even had them, I used jalapeno peppers instead.  Mine is not exactly the same but boy, it sure is good.

The relish can be served warm or cold but it absolutely begs to be left in the refrigerator for several days to marry all those wonderful flavors. If you decide to serve it cold you will need to let it sit on the counter to let the olive return to a liquid and it will be quite crunchy.  If heated, it will soften things a bit.  To test the recipe, I only made half of it and it easily and amply would have served four people so…I have lots leftover to accompany other meals.  I was so hot to make and eat the dish that I ate the relish raw and next, I will take the time to heat it.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Provençal Relish
  1. 1-1½ C Olive Oil
  2. 2 Roma Tomatoes Seeded & Finely Diced
  3. 1 C Yellow Pepper Finely Diced
  4. 1 C Red Pepper Finely Diced
  5. 1 C Red Onion Finely Diced
  6. 1 C Olives Finely Chopped
  7. 2-3 T Capers
  8. 2 t Crushed Garlic
  9. 2 t Anchovy Paste
  10. 1½ t Dried Basil
  11. 1½ t Dried Thyme
  12. 2 T Jalapeno Peppers (I Used Pickled Jalapenos)
  13. ½ t Liquid Smoke (Optional But Good)
  14. ½ t Pepper
  1. Pretty easy.
  2. Just chop & dice all veggies, add rest of ingredient, mix thoroughly and refrigerate for at least 24 hours and a couple of days would be even better.
  3. 8 Servings
  4. 293 Calories, 1.2g Protein, 29.8g Fat, 7.0g Carbs, 1.6g Fiber, 5.4g Net Carbs
  1. Padron chile peppers individually are unique though similar in shape and size with curved and grooved furrows along their skin. Young Padrons are crisp, the color of limes, roughly two inches in length and their flavor savory, grassy, piquant and peppery. It is not uncommon to find a firey chile in the mix (roughly 1 in 10), making for a bit of Padron roulette.
  2. My dish was pretty spicy so maybe I got lucky and got 2 out of 10 hot ones.
Low Carb Scams

Low Carb Marinated Greek Ribeye Steak

Marinated Greek Ribeye SteakLong ago and far away I worked in a seafood house in Virginia owned by of all people a Greek.  The restaurant was known far and wide for it’s seafood but I actually thought the best thing on Saki’s menu was a Marinated Greek Ribeye Steak and I mean it was to die for.  I ate it every time I went in there and it absolutely never disappointed.  This is my rendition and it is exactly as I remember it…and we know how memories can fade and change sometimes.  Sadly, the restaurant burned to the ground in 2013, never to be resurrected which is sad because the food was that good.  This is also the same restaurant that I based my Tartar Sauce recipe on and you can see why the recipe was so large.  Now of course Saki was marinating scores of steaks at any given time but this recipe is for only 4 steaks and I see another seriously cut-down recipe in the works.  Saki used to stack his steaks in several deep bus-tubs at a time and allow them to marinate for several days.  You can do this too-if you can wait that long.  This marinade can also be used with pork & chicken so it’s quite versatile.  The little adjunct vegetable  doesn’t have a recipe, it’s just a fried Japanese eggplant with a few seared tomatoes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Marinated Greek Rib Eye Steak
  1. ½ C Olive Oil
  2. 2 t Crushed Garlic
  3. 1 t Onion Powder
  4. 1 t Dried Thyme
  5. 1 t Dried Crushed Oregano
  6. 1 t Marjoram
  7. 1 t Dried Crushed Parsley (Yes, I Used Dried)
  8. ½ t Dried Crushed Rosemary
  9. ½ t Basil
  10. ½ t Salt
  11. ¼ t Pepper
  1. Whisk all ingredients together.
  2. Add marinade to a one gallon plastic bag and add 4 boneless rib eye steaks.
  3. Massage the marinade into the steaks and refrigerate.
  4. Take steaks out of the fridge 2-3 hours before preparing on your grill on in a pan.
  5. Serves 4
  6. 696 Calories, 51.2g Protein, 66.6.1g Fat, 1.4g Carbs, .4g Fiber, 1.0g Net Carbs
  1. Rosemary grows like a weed here in Pacific Northwest and I have several friends I get mine from. The bushes get quite large and the dried leaves can sometimes be a little tough so after I dry it I put a bunch of it in my spice grinder and nearly powder it. Rosemary has volatile oils and a little goes a long way. I DO NOT like sticking my mouth with a rosemary "spear".
  2. The herbs can be added more or less to your tastes.
  3. Nutritionals do include an 8 oz. ribeye steak.
  4. My steak did have a bone in it.
Low Carb Scams

Low Carb Chicken Fricassee

Chicken FricasseeChicken FricasseeChicken Fricassee. I don’t know exactly how many dishes I have based on French peasant food but I know it is more than a few and both Pulled Pork Butter Rillettes  & Ratatouille comes to mind first.  The French seem to always have been able to take nearly nothing by adding wine, butter & herbs and make something out of it, and this is not much different.  Now, they would have probably taken a skinny scrawny old rooster or hen that was long past its prime eating and by braising it, bringing the thing back to life…with taste galore.  Today we have bred the crap out of chickens and ended up with monsters.  Yes, there is a chicken thigh under all those creamed mushrooms and wine sauce.

I spatchcocked and roasted a duck not long ago and from that duck, not only did I get two glorious meals, I also got two cups of duck fat. (In the sour cream tub in the upper right next to the wine).  Now sometimes a lot of duck fat can be used in the blink of an eye but when you use it for sautéing this & that, it easily lasts a very long time.  The flavor of duck has no comparable; It is a flavor unto itself.  I also cut off the skin from the backbone and roasted it too.  When finished it is like eating candy which for low carbers is the best thing ever, ever.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Fricassee
  1. 4 Large Boneless Skinless Chicken Thighs
  2. 2 T Duck Fat Or Smaltz If You Have Them Otherwise Fat Of Choice (Butter Works)
  3. Salt & Pepper
  4. 2 Shallots Thinly Sliced
  5. ½ T Duck Fat Or Smaltz If You Have Them Otherwise Fat Of Choice (Butter Works)
  6. 1 Lb Sliced Mixed Mushrooms
  7. 2 T Duck Fat Or Smaltz If You Have Them Otherwise Fat Of Choice (Butter Works)
  8. ½ C White Wine
  9. 1 C Water + More As Needed
  10. ⅓ C Heavy Cream
  11. 1½ t Chicken Base
  12. 2 t Dried Tarragon Leaves
  13. Freshly Ground Pepper
  1. Heat 2 T fat to medium high.
  2. Pound room temperature thighs to even thickness.
  3. Season thighs with salt & pepper, add to the skillet, sautéing over moderately high heat, turning once until browned-about 3 minutes per side. Set aside.
  4. Add ½ T fat to pan and gently cook shallots. Set aside.
  5. Add last 2 T fat and sauté mushrooms. Set aside.
  6. Add wine, water, heavy cream, tarragon, & chicken base to pan and simmering, reduce to about ¾ original.
  7. Add back chicken, shallots, & mushrooms and simmer until warmed and chicken is finished cooking.
  8. 4 Servings
  9. 379 Calories, 27.8g Protein, 23.2g Fat, 5.8g Carbs, 1.3g Fiber, 4.5g Net Carbs
  1. The reasons I love duck fat for sautéing are as noted above 1.) the flavor and 2.) it will not burn under high heat the way butter can. Now I do eat a lot of browned butter but just not for this.
  2. This is a pretty intensely filling meal but if you can eat two of them-I could not-so be it. It will not break any carb banks.
  3. Absolutely not needed but I put a bed of spinach under my Fricassee and it was delicious.
Low Carb Scams

Low Carb Beef Osso Bucco

Beef Osso BuccoBeef Osso BuccoTraditionally, Beef Osso Bucco is made with a thick cut veal shank but unfortunately, the veal police got involved and it is just about impossible to find veal of any cut anymore.  This is something I have never understood as we eat little lambs by the millions but have done away with little cows.  Personally, I find lambs far more appealing than calves but that’s only this woman’s opinion.  If you are lucky enough to get veal then by all means use it.  Again traditionally when using veal, white wine was used and if you want to use red wine then use it but…I am sticking with white wine.  I am also using duck fat to sear my shanks because…I have it and duck fat with anything is always a flavor enhancer.  Be sure to get your shanks at least 1″- 1½” thick.  As you can see mine were only about an 1″ but served over Cauliflower Grits  with the rich sauce it was plenty. You could use spaghetti squash or even plain ole mashed cauliflower.

If you are an absolute veal purest then the best place in the United States to buy quality veal is from D’artagnan.  The finest restaurants buy from them and you may not have realized it, but chances are you have eaten some of their meats.  If you get to D’artagnan just be prepared for sticker shock and that’s why I used beef shanks.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Beef Osso Bucco
  1. 4-1 ½” Beef Shanks
  2. 2 T Olive Oil
  3. 1 Small Carrot Finely Diced
  4. ½ Onion Finely Diced
  5. 1 Rib Celery Finely Diced
  6. ½ t Rosemary
  7. ½ t Thyme
  8. 1½ T Tomato Paste
  9. 1½ C Water (More It Needed)
  10. ½ C White Wine
  11. 1 Can Diced Tomatoes
  12. 2 -3 t Chicken Base
  13. 2 t Crushed Garlic
  14. 2 Bay Leaves
  15. Pepper To Taste & It May Not Need It
  1. If you have kitchen twine tie the shanks.
  2. Add oil to a blitzing hot pan and sear meat on both sides. Set aside.
  3. Turn down heat just a bit then add the onion, celery, & carrots and cook until browning.
  4. Add rosemary, thyme, & tomato paste and continue cooking another 1-2 minutes.
  5. Add water, wine, tomatoes, chicken base, & garlic stirring well.
  6. Clearing a little room, nestle in the shanks and tuck in the bay leaves making sure the liquid come up at least half way.
  7. Cover and turn down heat to low, simmering about 2-2½ hours or until tender and done.
  8. Don't forget to remove the bay leaves.
  9. 4 Servings
  10. 740 Calories, 56.5g Protein, 46.3g Fat, 11.8g Carbs, 2.9g Fiber, 8.9g Net Carbs
  1. Oohlala, think of the bone marrow you will be eating.
  2. I lost my strings while they were cooking and it didn't seem to matter. Just probably not as pretty.
  3. If I'd have thought of it I would have add some wedged daikon radish as a potato substitute but alas...I forgot, but you don't have to.
Low Carb Scams

Low Carb Beef Rouladen

Beef RouladenThe meat you see in the picture for this Beef Rouladen came sliced this way right from the butcher’s case.  There is really no reason to pound it for a couple of reasons.  Each piece is plenty large enough for one person (slightly more than ⅓ lb.) which means just about the best size possible with no pounding necessary.  Unless you are eating raw beef (think Carpaccio) it will tend to do a lot more shrinking when cooked than it naturally would anyway.  I would not suggest trying to cut the meat by yourself but instead, if you can’t find it this way, have your butcher slice it for you.  That way you are assured of relatively evenly matched pieces.

Rouladen is an easy dish to make with not a lot of prep.  Most of the time used is in the braising of it.  Those little pieces that look like potatoes are really Daikon radish wedges as I had Just the right size chunk in the fridge.  They are a great low carb substitute and take on the flavor of the broth.  The absolute best accompaniment to this is Spaetzle sautéed in butter and make no mistake, you are going to end up with 6 little fat rats of goodness.  That wine?  It’s what I have a glass of everyday.

Have fun making and eating these.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Beef Rouladen
  1. 6 Large No More Than ¼” Slices Top Round Steak (About 2-2 ½ Lbs)
  2. 1 Lb Thick Cut Bacon or 12 Pieces
  3. 1 Large Onion Caramelized
  4. ½ Medium Onion
  5. 6 Quartered Dill Pickle Spears
  6. Dijon Mustard
  7. 2 T Butter (Divided)
  8. 2 T Olive Oil (Divided)
  9. ½ C Good Red Wine
  10. Water About 2 C
  11. Beef Base To Taste (Don't Overdo It As You Can Add More At The End)
  12. Salt & Pepper
  13. Kitchen Twine Or Toothpicks If You Have To
  14. Guar Gum
  15. Xanthan Gum
  1. Slowly caramelize onions in 1 T butter & 1 T olive oil.
  2. Lay out beef, salt & pepper each piece, and smear with Dijon mustard.
  3. Place bacon strips.
  4. Sprinkle with onions and place pickle spears as shown.
  5. Roll tightly and secure with twine or toothpicks.
  6. In last 1 T butter & 1 T olive oil sear meat rolls.
  7. Leave rolls in pan, add wine, beef base, chopped onions and enough water to come up about ½-⅔ of the way.
  8. Cover lightly, turn to simmer and braise for about 1½- 2 hours turning after an hour.
  9. Plate rouladen & don't forget to cut off the string.
  10. Sprinkle guar gum/xanthan gum into gravy until desired thickness is reached and it shouldn't take too much.
  11. 6 Servings
  12. 644 Calories, 41.9g Protein, 44.5g Fat, 5.2g Carbs, .7g Fiber, 4.5g Net Carbs
  1. I caramelized the onion for two reasons: They add flavor and they are much easier to roll. I never worry about too many onions, only too little. Too many means I have them already cooked to use with something else.
  2. You will find kitchen twine easier to use when frying and then braising as there is nothing sticking out to prevent an even sear.
  3. If you don't want to use guar gum or xanthan gum as a thickening agent then serve it in a bowl with lots of the juices and eat it with a spoon-yum.
  4. I used top round meat because it is a more tender cut than bottom round and either one works well, but bottom round will take a little longer to cook. You know those great big “Barons Of Beef” that are served on so may buffets? This is the "big" cut of the cow.
Low Carb Scams

Low Carb Fajitas

FajitasYou know, Fajitas can be made and served a jillion ways and this is the way I do them. We are going to do beef and you can certainly use chicken (thighs as the meat is so much better).  I used a flat iron steak for a couple of reasons.  It is quite tender and it slices well for fajitas.  You will not see any green peppers in mine because um, I simple don’t like them and if you do, then please use them.  Of course what makes these low carb is using a cheese tortilla instead of the high carby ones you most often see in your grocery store. Who needs an additional 25g carbs (50g for two which is what is most often served)?   If you don’t want to go to the trouble of even making the cheese tortilla (they are good though) then you can just pile your ingredients on the plate.  If you like fajitas well enough then double or triple the dry mixed spices and you will have them for next time.  I serve mine with Pico de Gallo, a dollop of Crème Fraîche or sour cream, and guacamole to the side and what could could be better?

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

  1. 12 Oz Grated Cheddar Cheese
  2. 1 lb Good Steak Meat Cut Into ¼” Pieces (I Used A Flat Iron Steak)
  3. 1 Onion Sliced Into Slivers
  4. 1-1½ Lbs Red, Yellow, Or Orange Pepper Seeded And Slivered (I Mix Mine If I Have Them)
  5. 3 T Olive Oil (Divided)
  6. 1 T Lime Juice
  7. 1 t Crushed Garlic
  8. ½ t Chili Powder
  9. ½ t Cumin
  10. ½ t Oregano
  11. ½ t Pepper Flakes
  12. ½ t Salt
  13. ½ t Pepper
  1. In large bowl mix 1½ T oil, lime, garlic, and all spices/herbs. Add meat, massaging mix into the meat.
  2. Using 2 oz cheese, make you tortillas by sprinkling into a medium sauté pan until done. Lay on flat surface until cooled and it does not take long. These can be made ahead as they take a bit of time to make.
  3. Add rest of oil to sauté pan and cook peppers & onions until softened. Reserve.
  4. Add meat to sauté pan and quickly cook only until just browned. Over cooking meat will always toughen it. Add peppers and onion back to meat just to heat.
  5. Scoop onto cheese tortilla and if not using then just plate.
  6. 6 Servings
  7. 440 Calories, 30.7g Protein, 30.9g Fat, 9.8g Carbs, 2.7g Fiber, 7.1g Net Carbs
  1. Cheese tortilla is included in nutritionals.
  2. If possible, please try to grate your own cheese. Processed grated cheeses have some kind of crud mixed in to keep the cheese from clumping.
  3. I used a flat iron steak for a couple of reasons. It is quite tender and because of its thickness each ¼” piece can be cut lengthwise to get the strips you are looking for.
  4. This an easy prep ahead meal.
Low Carb Scams

Low Carb Fried Oysters

Fried OystersYes, it’s true that I like oysters anyway I can get them.  I eat Fried Oysters, raw oysters, poached oysters, Oysters Rockefeller, and even on occasion I eat oysters from a can with hot sauce.  I have a LOT of recipes using my own popped and ground pork rinds from Willies Pork Rind Pellets or if you don’t want to pop your own you can buy Pork Dust here. So why not use them for fried oysters and eat them with a really good low carb Remoulade.  Not only are they good..they are great and here they are with Avocado Cilantro Cream.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Fried Oysters
  1. 24-32 Large Oysters
  2. 2½-3 Cups Pork Rind Dust
  3. 1 Beaten Egg
  4. 1 T Sour Cream
  5. Oil Of Choice and I Used Leaf Lard
  1. Heat oil to hot.
  2. Dump pork rind dust onto a large plate.
  3. Beat egg and sour cream until well incorporated. I use my stick blender.
  4. Drain as much oyster liquid as you can (do not wash) and dunk oysters into egg mixture.
  5. One at a time, and letting egg mixture drain as much as possible, dredge in pork rinds.
  6. Fry until golden brown & delicious.
  7. 4 Servings
  8. 267 Calories, 14.8g Protein, 20.9g Fat, 4.5g Carbs, 0.0g Fiber, 4.5g Net Carbs
  1. I normally advocate that all meats be at room temperature before cooking but for this particular recipe the oysters should be just out of the fridge. Reason: Oysters cook quite quickly and you want to get your pork rind dust crispy.
  2. You are probably only going to get about 8 oysters at a time in the pan so they will have to be done in batches. Of course a bit or the pork rinds will come off in the oil and no biggie. When you are finished just strain it...and reuse it.
  3. Most of the carbs in this recipe?...Come from the oysters.
  4. They say true confessions are good for the soul and yes, I did eat all 12 of those puppies on that plate...but it was all I ate.
Low Carb Scams

Low Carb Fijian Cerviche

Fijian CervicheFijian CervicheNo secret that I like Cerviche and this Fijian Cerviche (Kokoda) is no different.  I love the freshness of fish or shrimp cooked in acids and then eaten immediately.  This has some of the same ingredients in Seafood Cerviche with the surprising addition of cucumbers and coconut cream.  One of the other things I like about a cerviche is, except for grains which I pretty much do not eat anyway is, it has protein by way of the fish and lots of low carb fruits and vegetables with healthy coconut cream as kicker.  On a hot summer day sittin’ on the porch, this may be the perfect answer for not having to heat your oven or your house.

Fijian Cerviche can easily be served as an appetizer but my personal problem is that I love it so much an appetizer is not enough.  We all have our priorities.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Fijian Cerviche
  1. 1 Lb Fish Tilapia Or Halibut Work Nicely As Does The Addition Of Shrimp
  2. 2 Limes Juiced
  3. 1 Can Coconut Cream (5.4 Oz Or ⅓ Cup)
  4. 1⁄4 C Finely Chopped Cilantro
  5. ¼ C Green Onion Tops
  6. 1 Large Seeded And Finely Chopped Roma Tomato
  7. 3⁄4 C Finely Diced Red Bell Pepper
  8. 3⁄4 C Finely Diced Orange Or Yellow Bell Pepper
  9. 1 C Peeled And Seeded Cucumber
  10. ½ Cup Finely Diced Red Onion
  11. 1 Lime Cut Into 4 Wedges As Garnish
  12. Salt And Pepper To Taste
  13. 4 Servings
  1. Marinate fish in line juice for not more than 30 minutes, mixing occasionally, drain, retaining juice.
  2. Combine all ingredients with fish.
  3. Blend coconut milk with 4 T of drained lime juice and mix into rest of ingredients.
  4. Serve immediately with wedge of lime.
  5. 4 Servings
  6. 209 Calories, 25.8g Protein, 6.2g Fat, 11.9g Carbs, 3.6g Fiber, 8.3g Net Carbs
Low Carb Scams

Low Carb Banh Mi Sandwich

Banh Mi SandwichSo, as I am from the mountains of Colorado, there were no Thai restaurants hence nary a Banh Mi Sandwich in sight.  As a diabetic I had never had nor tasted one and really had no basis of comparison but the ingredients that go into one are all ingredients I am quite familiar with, love, and use all the time. I do have lots of friends who have not only eaten them but raved about them so I thought, since I use and make all the ingredients in a Banh Mi, and yes I do even have maggi sauce, why not just try it.  Well, I am here to tell you this baby is ridiculously good.  It is not the largest sandwich at 6 inches but it does pack unbelievable flavors in those 6”.  I do want to say your small baguettes will not be as crispy as a traditional one.  I did use a small amount of butter to toast it and that’s about as good as it gets.  If you look carefully, you can see all the layers of goodness.

If the average 6″ Banh Mi sandwich has 70g-75g carbs I’m not sure where else you could get a sandwich with all the stuff piled in a bun and have it under 17g carbs so, when you have nothing else better to do, please try it.  You will need the recipes for Carbalose Flour Bread, Chicken Liver Pate, and Maggi Mayo which is best made a day or two ahead anyway and which means you can make this in stages.

I have included a picture of the bun top’s guts hollowed out and which weighs about an ounce because not only is it not needed, it allows more room for other stuff.  If you decide to hollow out the top it will also reduce your final carb count by about 1g.

The picture to the left is my very first Banh Mi (bunless of course) that I had while on a recent trip to Seattle to see old friends.  Notice the egg which was an add on.  I have to say it really was divine and though quite piquant with the jalapeno peppers, I am positive it had a bit of sugar in it.


I’m really sorry I did not have any pork skins to eat with my sandwich as they would have been the perfect accompaniment but ate the last of what I had and hadn’t popped any replacements.

All my other Carbalose Recipes are listed at the bottom of the Carbalose Informational Page.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Banh Mi Sandwich
  1. 1 Recipe Carbalose Bread
  2. 1 Recipe Chicken Liver Pate
  3. 1 Recipe Maggi Mayo
  1. 12 Oz Warmed Pulled Pork
  2. 1 C Apple Cider Vinegar
  3. 1 C Water
  4. 3 Drops Liquid Sucralose
  5. 1 Grated Medium Carrot (Or About 1 Cup)
  6. 1 Grated Jicama (Or About 1½ C)
  7. 1 Medium Cucumber Sliced Lengthwise
  8. 8 T Pickled Jalapenos
  9. 8 T Coarsely Chopped Cilantro
  10. 8 t Butter
  1. Combine water, vinegar, & Sucralose and add grated veggies. Refrigerate and marinate at least a couple of hours.
  2. Slice bun in half (carefully scooping out top of bun if wanted you can use it later for bread crumbs), thinly spread butter on top & bottom and toast in heated skillet.
Working up
  1. Spread chicken liver pate on each bottom.
  2. Divide and place pork on top of pate.
  3. Add drained veggies.
  4. Add sliced cucumber.
  1. Spread with maggi mayo.
  2. Evenly distribute jalapenos.
  3. Cover with cilantro.
  4. Close, cut and serve.
  5. 4 Servings
  6. 795 Calories, 48.1g Protein, 41.5g Fat, 37.7g Carbs, 21.2g Fiber, 16.5g Net Carbs
  1. Nutritionals include bread, maggi mayo and pate as well as the rest of the ingredients.
  2. I marinated my cucumber but I think it would be much crunchier just sliced and un-marinated.
  3. If you like, have and use pickled red onions they might be another good addition but are not authentic to the sandwich.
Low Carb Scams

Low Carb Bacon Wrapped Mean Dogs

Bacon Wrapped Mean DogsBacon Wrapped Mean Dogs?  Many times it’s fun to come up with a tricky name.  Probably not so smart as you don’t want to confuse people but in this case it seems appropriate.  I doubt anyone will mistake a bacon wrapped anything without thinking of food.  Diddling around in the kitchen is fun (at least for me).  You will need both the Pico de Gallo and Chipotle Mayonnaise recipes for final assembly but this are so easy and quick to make and I thought the name Mean Dogs was perfect as they are a bit spicy and can be adjusted to make them even more so.  I showed a picture with two dogs because…I ate them both and…it was all I had for dinner…except a small bowl of raspberries.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Bacon Wrapped Mean Dogs
  1. 4 Beef Hot Dogs (I Use Hebrew National)
  2. 4 Slices Thick Bacon
  3. Toothpicks
  4. 1 Recipe Pico de Gallo
  5. 1 Recipe Chipotle Mayo
  1. Wrap hot dogs with bacon, stretching if necessary to cover, and secure with toothpicks.
  2. Pan fry or grill.
  3. Put on plate, spoon on Pico de Gallo, spoon chipotle mayo over all and enjoy.
  4. 4 Servings
  5. 365 Calories, 32.7g Fat, 10.0g Protein, 8.0g Carbs, .8g Fiber, 7.2g Net Carbs
  6. 2 Servings
  7. 730 Calories, 64.4g Fat, 20.0g Protein, 16.0g Carbs, 1.6g Fiber, 14.2g Net Carbs
  1. Nutritionals are for total dish and include mayo & pico.
  2. You will probably only use about ½ the pico de gallo.
  3. That little blob of green stuff at the back of the plate? It’s sugar-free bread & butter pickles.
Low Carb Scams

Low Carb Steak Salad

Steak SaladSteak SaladSometimes in the day-to-day humdrum of life it’s easy to forget some of the simpler ways to eat and a low carb steak salad might be one of them. It has everything in it with balanced, healthy meats, fats, and yes a few carbs sprinkled in because even lettuce has carbs.  The Denver steak below is the same one I use for Chicken Fried Steak.

I eat this as a complete meal and it’s terrific for the warm days of summer and when the grilling of steaks happens frequently.  Pretty easy to make your steaks a bit larger and have leftovers for a salad the next day.  Steak, when reheated takes on a rather crummy taste and the beauty of this salad is that the meat is never reheated.  I actually use Denver steak specifically for this and refrigerate it overnight, but that’s just me.  As this recipe is a complete meal I suggest using at least 6 oz. of beef and more if you can eat it.  The recipe is for one and may be multiplied as needed for more.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Steak Salad
  1. 6-7 Oz. Good Quality Steak ( Used Denver Steak)
  2. 3 C Chopped Romaine Lettuce
  3. ½ C Chunked Tomato (Cherry Tomatoes Work As Well)
  4. ½ Small Avocado Cut Into Chunks
  5. 1½ Oz Blue Cheese (Optional But Really Good)
  6. 3 T Olive Oil
  7. 1 T Lemon Juice
  8. 1 t Dijon Mustard
  9. 1 T Minced Shallots
  10. ½ t Garlic
  11. ¼ t Salt
  12. Freshly Ground Pepper
  1. Dry sauté in hot pan or grill steak to desired doneness Rare to medium-rare is best.
  2. Toss lettuce, avocado & tomatoes in ⅔ of the dressing and plate.
  3. Put steak down and then blue cheese if using.
  4. Drizzle rest of dressing over meat & cheese.
  5. 1 Serving
  6. 896 Calories, 44.2g Protein, 72.5g Fat, 15.8g Carbs, 6.6g Fiber, 9.2g Net Carbs
  1. I use Denver steak because it has lots of fat laced in the meat (see picture) with no surrounding gristle.
  2. If you like a particular steak spice then by all means use it. Herbs? Of course.
  3. Denver steaks are not usually very large and you may need two of them to get to 6-7 oz. They are typically about ½" thick and cook very quickly so be sure to use a blazing hot pan if you are sautéing. The steak is self-basting.
  4. Avocado would be a really good addition and I would have used it but...didn't have one...and I ran to the store and now I do.
Low Carb Scams

Low Carb Shrimp & Smoked Sausage Jambalaya

Shrimp & smoked Sausage JambalayaGoodbye, Joe, me gotta go, me oh my oh.

Me gotta go, pole the pirogue down the bayou.

Jambalaya and a crawfish pie and filé gumbo,

Son of a gun, we’ll have big fun on the bayou.

A few of the words from the famous song and this is my low carb rendition of Shrimp & Smoked Sausage Jambalaya.  You will absolutely need a recipe of Cauliflower Grits as it is part of the recipe that makes it low carb.  To tell you the truth, I no longer mash cauliflower.  I much prefer the grits as they do not “weep” after freezing and have nearly zero liquid in them.  They truly are the consistency of grits and I am hoping after you make them you will agree and you will see lots of associated recipes listed there and this one will be soon.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Shrimp & Smoked Sausage Jambalaya
  1. 12-16 Oz Smoked Sausage (Andoille Is Best)
  2. 12-16 Shrimp Or About ½ Lb (More Is Always Better)
  3. ¼ C Olive Oil (I Use Lard)
  4. 1 Medium Onion Diced Small
  5. 1 C Chopped Green Peppers Diced Small (I Used Red)
  6. 2 Stalks Celery Diced Small
  7. 2 t Crushed Garlic
  8. 1½ Cans Diced Tomatoes
  9. 1 C Water + More If Needed
  10. 1 T Creole Seasoning (Your Favorite)
  11. 2 T Chicken Base
  12. 1-2 t Filé Gumbo (Not Necessary But Has A Subtle Sassafras Flavor & Helps Thicken)
  13. ¼ C Finely Sliced Green Onions
  14. ½ C Cauliflower Grits
  15. Salt & Pepper As Needed But Taste First
  1. Cut shrimp into 3-4 equal segments and slice or chunk sausage.
  2. Sauté sausage in dry pan until browned and set aside.
  3. Add oil to medium low pan then add onion, peppers, celery, and cook until veggies are softened.
  4. Add garlic & Creole seasoning and cook additional minute.
  5. Add diced tomatoes, water, & chicken base and simmer about ten minutes.
  6. Add back sausage and shrimp and cook until shrimp is finished or about 5-6 minutes.
  7. Taste and correct any seasonings.
  8. Take off heat, stir in filé gumbo, and let rest a minute or two.
  9. In large bowl place warmed grits in center and ladle jambalaya around them drizzling a bit of sauce on them.
  10. Sprinkle green onions on.
  11. 4 Servings
  12. 466 Calories, 29.5g Protein, 29.2g Fat, 15.4g Carbs, 5.8g Fiber, 9.6g Net Carbs
  1. Cauliflower Grits are included in the nutritionals.
  2. Good luck finding a sugar free sausage. Even the Andoille I use and get from Louisiana has 2g carb per 4 oz. but it’s way better than most. Be careful as a lot of smoked sausages even have corn syrup in them.
  3. If you want your Jambalaya a bit spicier add ½ t cayenne or hot sauce of choice and I like chipotle powder.
Low Carb Scams

Low Carb Chicken Fried Steak

Chicken Fried SteakMy use of Pork Dust Rind Breadcrumbs has almost gotten to the ridiculous…but not quite.  This chicken fried steak is so easy and nearly zero carbs.  When I was a kid my mom used to fix us minute steaks, minus any gravy, and today you can’t even find minute steaks.  I finally ended up with a ¼ lb “Denver Steak” whatever the heck that is.  I lived in Denver, Colorado and there was certainly no such steak when I was there.

A Denver steak is taken from the fattiest part of the chuck and definitely not cubed nor could I get my market to cube it.  It seems like a ploy to get more money for a traditionally tougher cut of beef.  They didn’t have the equipment to cube my expensive steak so…I did it myself with my Norpro Meat Pounder and Dough Docker.  You know, if some kitchen gadget has only one use I don’t want it, if it plays with a couple of different hats then maybe, and if it does three jobs…then sign me up.

I thought ¼ lb of meat wouldn’t be enough but all the other stuff I had coupled with the high fat content of the heavy cream, was plenty enough.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Fried Steak
  1. 2 ¼-⅓ Lb Denver, Cube, Or Minute Steak
  2. 1 Egg
  3. 2 T Sour Cream
  4. ¾-1 C Pork Dust
  5. 3-4 T Fat (I Used Lard)
  6. ⅔ C Heavy Cream
  7. 1 t Chicken Base
  8. ½ t Pepper
  1. Whip egg and sour cream and put on large plate.
  2. Put smaller amount pork dust on another large plate.
  3. Heat fat to medium, medium high.
  4. Dredge both sides of meat in egg then into pork dust. Repeat. If you need more dust add the last ¼ C.
  5. Lay into fat, sauté until blood comes to top, turn and finish. Plate.
  6. Add heavy cream, chicken base, and pepper to pan and reduce slightly. More pepper to taste.
  7. 2 Servings
  8. 916 Calories, 26.2g Protein, 73.4g Fat, .7g Carbs, 0g Fiber, .7g Net Carbs
  1. If you used a cube or minute steak DO NOT pound it as they are usable from the git-go. They will also take less time to cook.
  2. Because I ended up with a tender piece of meat (the Denver steak) I did not wait for the tell-tale blood to come to the surface. Since I like my meat rare it turned out about medium rare which was perfect.
  3. Lord forbid I was out of mashed cauliflower so I paired spaghetti squash mixed with butter & poppy seeds and what a great combo it turned out to be.
  4. Very high fat but less than 1g carbs.
Low Carb Scams

Low Carb Chicken Bog

Chicken BogChicken Bog is a very regionalized dish of the South, specific to South Carolina but akin to Perlo and I’ll be danged if I can see any difference.  It calls for rice which I don’t eat but it doesn’t mean I can’t have its essence and jazz it up a little.  Gads, this is really good and you can almost feed an army with it.

It also does not take the time traditional chicken bog does because there is no cooking of any rice.  It takes more time to cut & chop the vegetables as it does to actually cook it.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Bog
  1. 1 Lb. Poached & Pulled Chicken
  2. 12-16 Oz Smoked Sausage (Your Favorite)
  3. ½ Lb Sauteed Mushrooms
  4. 8 C Cauliflower Rice (About 1 Medium-Large Core Included)
  5. ¼ C Fat Divided (I Used Lard)
  6. 1 C Onion
  7. ½ C Finely Diced Carrot (For Color Only)
  8. ½ C Stalk Celery
  9. ½ C Red Bell Pepper (Optional For Color)
  10. ¼ C Green Onions (For Color)
  11. 1 T Garlic
  12. ½ t Thyme (Optional)
  13. ½ t Liquid Smoke
  14. ¼ t Crushed Red Pepper (Optional-But Do Use If Meat is Kielbasa)
  15. 2 C Heavy Cream
  16. ½ C Water
  17. 1-1½ T Chicken Base Or To Taste
  18. 6 T Parmesan Cheese (Optional & Nice To Serve To The Side)
  19. Salt & Fresh Ground Pepper To Taste
  1. Poach & pull chicken.
  2. Sauté mushrooms in 2 T fat.
  3. Chunk chop sausage, barely brown in 1 T fat and add to pulled chicken. Add rest of fat and sauté onions, carrots, red pepper, & celery until soft. Add garlic, thyme, (crushed red pepper if using) and cook another minute or two. Add liquid smoke.
  4. Mix meats and cauliflower into veggies, add heavy cream & chicken base and reduce cream until desired thickness. If it gets too thick either thin with a little more water or...add more heavy cream.
  5. Taste and season accordingly. If you are using chicken base it should be enough salt.
  6. 6 Servings
  7. 725 Calories, 27.3g Protein, 59.7g Fat, 13.9g Carbs, 4.9g Fiber, 9.0g Net Carbs
  8. 8 Servings
  9. 544 Calories, 20.5g Protein, 44.8 g Fat, 10.4g Carbs, 3.7g Fiber, 6.7g Net Carbs
  1. If you have a special herb or spice you like-add it.
Low Carb Scams

Low Carb Shrimp Scampi

Shrimp ScampiI have eaten Shrimp Scampi since time immemorial and this is the way I have always fixed it.  It does NOT have lemon in it.  It has garlic and lots of it.  If anyone tries to tell you there is lemon in it there isn’t.  If you want to serve lemon on the side then cool and OK.  Yeah, I also used to sop up the butter with lots of French bread and now…I eat it with a spoon.. with absolutely zero regrets.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Shrimp Scampi
  1. 1½-2 Lbs Raw Shrimp
  2. 2 T Butter Divided
  3. 1½ Sticks Butter
  4. 2 T Dried Chives
  5. 4 t Crushed Garlic
  1. Peel & dry shrimp.
  2. Begin melting sticked butter and when completely melted add garlic, chives, mix, and remove from heat. As you cook garlic it begins to “sweeten” and you want the strongest punch you can get from it. Think of this as melted compound butter.
  3. Heat 1 T butter in sauté pan until it begins to start browning . Better to be more brown that not or you will end up stewing you shrimp and you don't want that.
  4. Add ½ of the shrimp and cook, turning once. Repeat.
  5. Making sure to keep butter stirred, divide into 4 dipping bowls.
  6. Plate and enjoy.
  7. 4 Servings
  8. 602 Calories, 46.6g Protein, 44.1g Fat, 3.0g Carbs, .1g Fiber, 2.9g Net Carbs
  1. Yes, that really is 3 T butter per person. If you don’t want or don’t think you can eat that much then cut it down to 2 T.
  2. Substitute olive oil for some of the butter. It will alter the taste if you sub too much but...olive oil and garlic is marriage made in heaven.
  3. I actually do eat mine with a spoon. I cut the shrimp in half, put it into the butter, and scoop up all that goodness.
  4. Put this over spaghetti squash for a complete dinner.
Low Carb Scams

Low Carb Fish Tostadas Atop Cheese Crisps

Fish Tostadas Atop Cheese Crisps

Fish Tostadas Atop Cheese Crisps. Thought perhaps while I was making the Seafood Cerviche with all its wonderful fruits de mar it might be nice to make a this companion recipe and instead of using  high carby tortillas I would make them with fried cheese crisps.  Pretty cool huh?  Now a lot of tostadas recipes call for some kind of slaw but you know what, I think slaw on a tostada is just a filler for other wonderful things you can put on them. You will need Crème Fraîche or sour cream to finish.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Fish Tostadas Atop Cheese Crisps
  1. 8 Oz Grated cheddar Cheese
  2. 1 Lb Fresh White Fish (Tilapia Is Easiest And Least Expensive)
  3. 3 Juiced Limes
  4. 2 Small Jalapeno Peppers Very Finely Diced
  5. ½ C Small Diced Tomatoes
  6. ½ C Minced Cilantro
  7. ¼ C Thinly Sliced Purple Onions
  8. ¼ C Small Diced Orange Pepper
  9. 2 T Minced Green Onions
  10. ¼ C Guacamole (Either What You Make Or Your Favorite Store Bought)
  11. ¼ C Crème Fraîche (Or Sour Cream)
  1. The picture to the right doesn’t look like these directions so please pay attention as I think this will be better. I made ½ oz. crisps in the oven and ended up having not only to use two of them stacked but...they just were not large enough and as you can see they make perfect appetizers. I remade and retook the correct picture which is the one to the left.
  2. Heat a 7” bottomed sauté pan to medium low, sprinkle in 2 oz. of cheese to cover bottom, and slowly cook until bubbly and crisp releases.
  3. Remove quickly from pan onto a flat surface to cool and parchment paper works perfectly. Repeat 3 times.
  4. Cut fish into ½” cubes and put into lime juice for about 20 minutes stirring occasionally and when ready to use drain the lime juice.
  5. Mince and chop all vegetables.
  6. To assemble your tostadas put down cheese crisp, then fish. Artfully place vegetables and guacamole, finishing with the crème fraîche. You will not actually need Mexican crema which is simply crème fraîche with lime juice. You will get plenty, plenty of lime flavor with/from your fish.
  7. 4 Servings
  8. 418 Calories, 39.5g Protein, 26.7g Fat, 8.2g Carbs, 2.3g Fiber, 5.9g Net Carbs
  1. Make your crisps ahead of time if wanted. If you live in a dry area (I do not) they will be OK on the counter. Otherwise gently stack, plate uncovered, and refrigerate until ready to use.
  2. If you have never made crème fraîche please, please at least look at the recipe as it is ridiculously easy to make and store.
  3. But as everyone else says you can also use sour cream and rest assured they are not the same.
Low Carb Scams

Low Carb Giant Baked MeatBalls

Giant Baked MeatBalls



Giant Baked MeatBalls. Meatballs conger up many things to many people which is why there are so many different meatball recipes and I don’t really mean many, I mean 1,000’s & 1,000’s.  Every Italian son thinks his mother makes the best meatballs and that is only the Italians. There are the Swedes, the Vietnamese, and the whole of The Middle East, let alone Europeans like the Poles, the Germans (don’t forget the French) and for heaven’s sake even the Mexicans have meatballs and…trust me they all think theirs are the best.  Well, I do not presume to say or think mine are the best baked meatballs, I can only say that they are really good, I love them, and they are extremely versatile.  They are larger than most balls and at 7-7½ oz each and one is plenty enough as a single serving coupled with however or whatever you decide to serve them with.  The picture above is with Porcini Cream, is best with beef, and I think it looks like one of those Famous NYC Black & White Cookies.

When most people think “meatballs” they think balls swimming in some kind of red sauce, but you can put whatever sauce you want on these or just eat them plain and simple.  This is a relatively easy recipe in that I do not use many spices & herbs which means you can sauce or flavor them as you wish. Whatever other herbs or spices you may decide to put into meatballs, at least in my opinion, kind of determines what sauce you plan to use.  Here are a few suggestions:  Porcini Wine CreamPrimal Keto GravyBasic Cream GravyTomato Basil Cream,  sounds strange but Huli BBQ Sauce is terrific and lastly, it’s red and the best of ’em all.  Puttanesca Sauce served over the meatball with about 4 oz. of spaghetti squash.

It’s pretty hard to make meatballs or meatloaf without breadcrumbs for several reasons and the biggest is that they retains the moisture and fat inside the ball instead of in/on your pan. (Think my Hot Crossed Bacon Meatloaf for the purists among you).  That recipe calls for no breadcrumbs and in my opinion leaving animal fat of any kind is a food sin.  Not only does fat make things taste good, it’s good for you, and makes your pants fall down.  If you have your own low carb bread crumbs then my suggestion is use them.  If not Carbalose Flour Bread makes fabulous crumbs.  I keep a bag of them in my freezer at all times.  I don’t use them often but when I need them, they are there.  They are NOT in this recipe:  See Below.

An Experiment:  Based on my test of ¼ C ground pork rinds with 2 T melted lard I thought this should work and voilé…it worked perfectly.  For the 2 Lbs. ground meat you will need 1 C Pork Dust Rind Breadcrumbs and it seems to be the same ratio as breadcrumbs and after all that, it makes the recipe paleo and Whoopee.  I pop and grind my own pork dust and it’s what in the bag to the right and oh, did I mention the taste?  My, My, My.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Giant Baked Meatballs
  1. ⅔ Lb. 20% Ground Beef
  2. ⅔ Lb. Ground Pork
  3. ⅔ Lb. Ground Lamb
  4. 1 C Pork Rind Dust (See Above)
  5. 1 Egg
  6. ½ Medium Onion Minced
  7. ½ T Garlic Salt
  8. 2 t Salt
  9. ¾ t Pepper
  1. Heat oven to 350°
  2. Have all ingredients at room temperature.
  3. Beat egg and add onions, salts & pepper.
  4. Sprinkle pork rind dust onto meats, add egg stuff and gently blend.
  5. Divide equally into 6-8 parts and gentle form large balls.
  6. Place into muffin tin and bake for 18-20 minutes. They don't take long.
  7. Let sit for 5 minutes in tin, then remove.
  8. 6 Servings
  9. 451 Calories, 30.9g Protein, 14.7g Fat, 1.6g Carbs, .5g Fiber, 1.1g Net Carbs
  10. 8 Servings
  11. 338 Calories, 23.2g Protein, 11.3g Fat, 1.6g Carbs, .5g Fiber, 1.1g Net Carbs
  1. Not sure how to tell you portion for either 6 or 8. As you can see, my balls clocked in at 7½ oz before cooking and 6¼ oz after cooking or about 1 T per ball fat lose. If you portion into 8 you still end up with nearly 5 oz of cooked meat.
  2. If your meatball mixture seems a bit dry to begin with, fear not. By the time the pork skins start to sop up the fat after cooking they will end up very moist and with the fat inside the meatballs instead of in your muffin pan
  3. These meatballs are really good served with any of the above named sauces and maybe with a little spaghetti squash under them.
  4. To be on the safe side put another pan under your muffin tin for any spill-over grease remembering lamb and pork have a LOT of fat.
  5. Best to use a larger muffin tin than I did. I don't, and have never made muffins for the home so, this was the only tin I had.
  6. Strike that last sentence. I bought a large 6 hole tin and it was...perfect.
Low Carb Scams

Low Carb Sloppy Piggy

Sloppy PiggyWe of course all know what a sloppy joe is and we know that it is made with ground beef.  But what the heck is a sloppy piggy?  Not really so different from its cousin the joe but this is made with pulled pork.  One of my childhood remembrances was eating sloppy joes and my mom didn’t care that we got dirty.  Let’s face it, most times your mom does care when you get dirty, and I actually used to eat dirt…but she didn’t know.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Sloppy Piggy
  1. 1 Lb Pulled Pork Chopped Into Smaller Threads
  2. ¼ C Butter (I Use Lard)
  3. 1½ C Yellow Pepper (Any Color Can Be Used But Yellow Is A Good Contrast-Sort Of)
  4. 1 C Finely Diced Onion
  5. 1 t Crushed Garlic
  6. 1 Cn Crushed Tomatoes (Diced Will Work As Well)
  7. 1 T Tomato Paste
  8. Water To Thin As Necessary (Start With ½ C)
  9. 3 T White Vinegar
  10. 2 t Mustard
  11. 1 T Just Like Sugar Brown (Optional And I Did Not Use It)
  12. 1 T Paprika
  13. 1 t Cumin
  14. 1½ t Salt (More To Taste)
  15. 1 t Pepper
  16. Large Lettuce Pieces (Romaine) To Plop (Slop) Your Piggy On
  1. Heat oil to medium-low, add peppers & onions and cook until soft.
  2. Add garlic, tomatoes, tomato paste, vinegar, mustard and simmer to mix and heat.
  3. Add rest of ingredients, mix and lastly add pulled pork to heat.
  4. Plate on lettuce leaves (or not)
  5. 4 Servings
  6. 457 Calories, 30.2g Protein, 20.1g Fat, 11.1 g Carbs, 2.4g Fiber, 8.7g Net Carbs
  1. You will probably be surprised how much water this will use, especially after you mix in the pork. I actually use pulled pork to thicken several of the recipes on the site.
  2. I think 1 t of liquid smoke would be really good in this.
  3. You do not need any lettuce leaves especially if you don’t have them. Just slop piggies on the plates and enjoy.
  4. I also used salt and pepper on my lettuce.
Low Carb Scams

Low Carb Scalloped Ham And Celery Root

Scalloped Ham And Celery RootThis Scalloped Ham And Celery Root recipe is a take on one of my old (cheap) college favorites.  Back in the day and in my case the late 60’s, one of the least expensive foods you could buy was potatoes.  At the time potatoes were about .49 for a 10 lb. bag and ham was about .49 per lb.  So if you think about it this recipe was a really inexpensive way to serve 4-6 hungry college students.

I have substituted celery root in place of the potatoes and used heavy cream in place of a roux made with flour and added milk.  In my world, today, this tastes so much better and of course back then not many people had ever thought about thickening with heavy cream much less heard of it…and celery root?…celery what?  The water injected crud that passes for ham today?..didn’t exist. So get yourself a nice fat-rat celery root and above all good quality ham that has not been injected with some saltwater crapola.

I think this dish has lots less than ¼ the carbs that it does when made with potatoes.  If you have a mandoline for slicing then I would suggest using it as celery root is very difficult to cut by hand and the mandoline will make short work of it.  If you don’t have one a great place to look, if you have one in your area, is a used restaurant supply house.  In fact if you can get to a restaurant supply house be careful, as it is quite easy to go nuts in them.  If you are going to invest in a mandoline I would suggest an adjustable bladed one as you can easily set the thickness of anything you wish to slice/cut.  Yes, you can of course cut it by hand by cutting it half and laboriously use a chef’s knife.  One last way would be to use the slicing blade on your food processor and the only problem may be that your processor may cut it too thin or thick.

Update:  Though I really like the flavor of celery root another very good vegetable to use is diakon radish.  Just peel and slice thinly into rounds.

If you want to add ½ C green peas for color then go ahead and it is simply for color and absolutely not needed.  My other name for peas is little sugar bombs.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Scalloped Ham And Celery Root
  1. 1 Medium Celery Root Halved & Sliced About ⅛” Thick (About 1-1½ Lb Cleaned)
  2. ½ Lb Good Quality Diced Ham ½” Cubes (Or Whatever Shape You Want)
  3. 1 T Butter
  4. ½ Onion Small Dice
  5. 1½ C Heavy Cream (Remember I Use 40% Heavy Cream)
  6. 1½ t Dry Mustard Powder
  7. 2 t Chicken Base
  8. ½ t Pepper
  9. 2 C Grated Cheese (I Use Gruyere & Sometimes Mixed With Cheddar)
  10. ½ C Green Onion Finely Chopped (These Add Additional Color & Virtually No Carbohydrate)
  11. 2 T Parmesan Cheese (Optional)
  1. Put celery root in water to cover and cook until tender 10-12 minutes. I can’t describe how tough these babies are to cut and how quickly they become tender. This is unknowable stuff. Put in large mixing bowl.
  2. Preheat oven to 325°
  3. Meanwhile sweat onions in 1½ t butter until tender and add to celery root.
  4. Add remaining butter, increasing heat, sauté ham chunks & add to celery root & ham.
  5. Slowly heat heavy cream, add chicken base, mustard powder, pepper and reduce slightly.
  6. Add cheese & green onions until cheese is just barely melty. Pour over celery root mixture and blend thoroughly.
  7. Put into glass baking dish and top with Parmesan cheese.
  8. Bake until bubbly and then if Parmesan cheese has not browned, broil for about a minute.
  9. 6 Servings
  10. 483 Calories, 19.2g Protein, 40.5g Fat, 4.5g Carbs, .6g Fiber, 3.9g Net Carbs
  11. 8 Servings
  12. 362 Calories, 14.4g Protein, 30.4g Fat, 3.4g Carbs, .4g Fiber, 3.0g Net Carbs
Low Carb Scams

Low Carb Salmon Croquettes

Salmon CroquettesSalmon Croquettes, or as I like to call them, little submarines on a plate.  I have certainly said it elsewhere that my mother was a terrific cook and one of the things, every once in a while, that she tried to shovel down our gullets were salmon croquettes.  I can tell you now that all three of us kids hate, hate, hated them and as you can imagine I did not eat them for many years.  When I decided to experiment and add a lot more ingredients  than my mom used and of course with the advent of better ways to eat salmon I came up with these.  Not much different than my originals but of course I do not use any panko or bread crumbs and now I realize how good they can be fried in lard.  Probably one of the biggest ways I get around using bread crumbs is the use of crushed fried pork skins.  It takes more than a rolling pin but your food processor will work quite well.  Yes, I do fry my own raw pork pellets from Willies since I also eat them as my diabetic popcorn but once they are crushed they can be used in all kinds of recipes.   A few examples might be:  Crunchy Deep Fried Chicken ChipsFried Cauliflower Tater TotsChicken KievCrab Cakes & Spicy Chipotle Aioli, and I even have a completely different recipe for Salmon Cakes & Tartar Sauce. In the picture above I paired  it with a buttery lemon wine caper sauce and of course you can use your own or perhaps try my Tartar Sauce.

If you don’t have the time or inclination to pop your own pellets then you can buy a 3 oz. bag through Netrition Pork Dust or a 1 lb. bag through Amazon Pork Dust Rind Breadcrumbs.  One of the reasons I like to pop and grind my own dust is that I am able to control the fineness of the grind.  Since I have never purchased either of these products (both made by the same company) I have no idea what the texture might be.  I contacted Bret at to see what the cup count of their 1 lb. bag would be and he graciously told me about 8 cups so you can see at $21.00 per bag, and if you don’t want to pop your own, this is a great way to get them.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Salmon Croquettes
  1. 1 Lb Canned Salmon (Yes, Fresh Is OK And Just More Time Consuming)
  2. ½ C Water
  3. 3 T Butter
  4. 1 Small Onion Very Finely Diced
  5. ¾ C Celery Very Finely Diced
  6. ¾ C Red Bell Pepper Very Finely Diced
  7. ¾ C Yellow Bell Pepper Very Finely Diced
  8. ⅓ C Finely Ground Pork Skins
  9. 2 T Dried Parsley (Fresh Is Fine If Finely Chopped)
  10. ½ C Mayonnaise
  11. 2 T Drained And Chopped Capers
  12. 1 T Worcestershire Sauce
  13. 2 t Dijon Mustard
  14. 2 t Old Bay Seasoning
  15. ¼ t Tabasco Sauce
  16. 2 Eggs Beaten
  17. ¼ C Sour Cream
  18. 1½ C Finely Ground Pork Skins (+ More Only If Needed)
  19. Oil Of Choice For Frying
  1. Slowly heat butter and water, dice all vegetables, add to butter & water, cover, and cook until soft. Drain if there is any water left or...better yet...uncover until it is all evaporated. Cool completely.
  2. Flake salmon making sure to discard any bones and put into a bowl. Blend in ⅓ C pork skins.
  3. In another bowl mix mayo, capers, Worcestershire sauce, mustard, parsley, old bay, and Tabasco.
  4. Beat eggs and sour cream until smooth, add 3 T to mayo mix and reserve the rest.
  5. Blend mayo mix into salmon making sure all is coated. At this point if you are not making immediately, cover and refrigerate for later. It is best chilled anyway.
  6. Put balance of egg mix on a plate, put ground pork skins on another plate and have a third plate to put finished croquettes on.
  7. Dividing salmon into 6 equal parts, form into little submarines.
  8. Roll each in the egg, then in the pork skins and put onto the third plate.
  9. Heat oil of choice (I do use lard) and when oil reached 340°-350° place each sub gently into the oil. When browned turn and brown 2nd side.
  10. Serve with lemon wedges and tartar sauce. I will say these are so flavorful that they are good just plain.
  11. 6 Servings
  12. 383 Calories, 27.5g Protein, 28.0g Fat, 5.0g Carbs, 1.6g Fiber, 3.4g Net Carbs
  1. Easy enough to make into hors d’oeuvres with a thin slice of lemon on top.
Low Carb Scams

Low Carb Gingerbread Waffles

Gingerbread WafflesSo the other day I made  a half recipe of Gingerbread and as you can see from the picture it didn’t turn out so well as I under-cooked it. Well, when life gives you lemons I say make Gingerbread Waffles.  The first thing I did was scoop out the center, drown it in heavy cream and ate it as kind of a gingerbread pudding.  Gads, it was really good.

I’m thinking to myself that maybe, with a few minor alterations to the original recipe, I could make a waffle batter out it.  Well, well, it worked just beautifully.  A few crunchy toasted pecans, tons of butter, some Sugar-Free Maple Syrup and I have to say these Gingerbread Waffles are terrific.  Just eat for the number of people in your family and freeze the rest for another time.  They are not super crispy since there is no white flour in them but they are quite tender and with the addition of toasted nuts you get that crunch you may be looking for.  I have put this recipe under the Entrées Category and seriously they can be eaten for breakfast and also be used as a dessert with whipped cream.  If you have babies break into 4 pieces, give them a dry one, and let ’em make a mess.

If you don’t care about that deep dark color that you get from molasses you can add a couple more tablespoons of Just Like Sugar Brown, forget the molasses, and subtract 5g carbs which is not an insignificant number.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Gingerbread Waffles
  1. 4 Eggs
  2. 4 T Melted Butter
  3. ½ C Just Like Sugar Brown
  4. 2 T Molasses
  5. 2 T Heavy Cream
  6. 2 T Sour Cream
  7. 1 C Almond Flour
  8. 6 T Coconut Flour
  9. 1 T Powdered Ginger
  10. ½ T Baking Powder
  11. ½ T Cinnamon
  12. 1 t Baking Soda
  13. ½ t Nutmeg
  14. ¼ t Powdered Cloves
  15. ¼ t Guar Gum
  16. ¼ t Xanthan Gum
  1. Preheat waffle iron to high.
  2. When you are ready to make your first waffle swab the iron with coconut oil.
  3. Beat eggs, then beat in molasses, Just Like Sugar, heavy cream, sour cream and melted butter.
  4. Mix dry ingredients, add wet to dry and blend well.
  5. Let batter rest for a 1-2 minutes.
  6. Using a large scoop, or about ½ C put batter in the middle of your waffle maker and spread around leaving about a 1½ inch border.
  7. Don't try to open waffle iron until green light says it's ready.
  8. 5-6 Waffles
  9. 391 Calories, 12.5g Protein, 20.2g Carbs 6.0g Fiber, 14.2g Net Carbs
  1. I added toasted pecans. You could add low carb fruit but I think the flavor of the waffle might over power any fruit you may use.
  2. If you compare this to an average 6" waffle the carb count is about one third and even less without the molasses.
Low Carb Scams

Low Carb Hot Crossed Meatloaf

Hot Crossed MeatloafHot Crossed MeatloafHot Crossed Meatloaf





Have you heard of hot cross buns?  Well, this is my version of Hot Crossed Meatloaf.  That beautiful bacon is courtesy of Ben Meyer butcher/owner of The Old Salt Marketplace restaurant here in Portland and right down the street from me.  You won’t know this but I took a pig butchery class and my partner (lucky me) was Ben.  I have, over the last several years, become more and more dependent on getting my meats from their butcher shop.  I can’t begin to count the times I have had dinner with friends there and I have NEVER had anything that wasn’t to die for good. Their jowl bacon?-don’t even get me started.  I had the bacon  custom cut to ¼ inch thick and actually finished it with my torch.  Whoa, what flavor.  You will probably finish yours under the broiler but torched?  Oh boy is it good.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Hot Crossed Meatloaf
  1. ½ Lb 20% Hamburger
  2. ½ Lb Ground Pork
  3. 1 Egg
  4. ½ Cup Minced Onion
  5. ¼ C 40% Heavy Cream
  6. ¼ C Water
  7. 1 T Garlic Salt
  8. 1 t Salt
  9. ½ t Pepper
  1. Preheat oven to 350°.
  2. Mix egg, onion, heavy cream, water and spices in a bowl.
  3. Sprinkle in both meats and mix thoroughly.
  4. Mound the meat mixture into a 1½”x7” round pan. (Square will work as well)
  5. Begin tucking one piece of bacon, then another until you have what looks like a spoked wheel.
  6. Put into oven and bake 30-35 minutes.
  7. Your bacon may not be crisp and if not, turn on the broiler and broil until you get desired crispness.
  8. 4 Servings
  9. 453 Calories, 34.0g Protein, 32.4g Fat, 2.1g Carbs, .4g Fiber, 1.7g Net Carbs
Low Carb Scams

Low Carb Vegetable Pig In A Poke

Vegetable Pig In A PokeLow Carb Vegetable Pig In A Poke. This is not much to look at but boy oh boy it sure is tasty.  Of course it is good for breakfast, especially if you have kids to feed, but many times I feel like eating breakfast for dinner.  Vegetable Pig In A Poke is pretty much a complete meal and so low in carbs you can “Pig” out on it. Last August when I returned to Ohio for my 50th (yes, that’s a big 50 and I am getting old) class reunion my hostess Karen made and served this to about 20 people.  Not being able to eat flour, I fixed myself a steak.  I did take one bite (only to be polite) and it was really good so…I kept it in the back of my mind thinking I might try it with Carbalose flour and heavy cream.  I  have enhanced it with vegetables.

All my Carbalose Recipes are listed at the bottom of the Carbalose Informational Page.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Vegetable Pig In A Poke
  1. 1 Lb Ground Pork Sausage
  2. 8 Oz Sautéed Mushrooms
  3. ½ Julienned Red Pepper
  4. 8 Oz Cheddar Cheese
  5. ¼ C Butter (Olive Oil)
  6. ¼ t Salt
  7. ¼ t Pepper
  1. 1 C Carbalose Flour
  2. ¾ C Heavy Cream
  3. ½ C Water
  4. 2 Eggs
  5. ½ t Salt
  6. 2 Drops Liquid Sucralose
  1. Preheat oven to 375°
  2. Barely sauté sausage and scatter into 8”x8” glass baking dish leaving any fat in pan.
  3. Add red peppers, sauté until soft, scatter over sausage, again, leaving any fat in pan.
  4. Add butter and sauté mushrooms, scatter over peppers, adding any leftover fat.
  5. Sprinkle with salt & pepper.
  6. Sprinkle in cheese.
  7. In medium bowl add all batter ingredients and beat until smooth. (I use my stick blender)
  8. Gently pour over mixture.
  9. Bake 35-40 minutes or until batter is set.
  10. Let rest 10 minutes and serve.
  11. 6 Servings
  12. 731 Calories, 30.3g Protein, 49.1g Fat, 9.4g Carbs, 5.5g Fiber, 4.9g Net Carbs
  1. You can also use a glass pie pan which of course cuts easily into 6 wedges...or 4 wedges for a larger portion.
  2. If you want it really gooey use full fat mozzarella cheese or mix the cheeses however you like.
  3. The addition of green onions might also be good.
Low Carb Scams

Low Carb Mushroom Ham Cheese Quesadillas

Mushroom Ham Cheese QuesadillasMushroom Ham Cheese QuesadillasYou may think that it might be kinda difficult to make these Mushroom Ham Cheese Quesadillas low carb but you would be wrong.  There are lot of recipes on the internet but this may be the lowest carb quesadilla you will find as they are made with my Flaxseed Meal Crêpes which have virtually zero carbs in them.

They are not going to be super crispy like a quesadilla made with a flour tortilla but they are crispy, can be picked up like any other quesadilla and taste great never-the-less. In fact they don’t even taste like a Mexican dish as they do not have Mexican spices or flavors of any kind so get that out of your mind. The dippings in the bowl were sour cream and a roasted red pepper aïoli made to look like Yin & Yang.  Don’t know if I nailed the food styling but this recipe is spot on.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Mushroom Ham Cheese Quesadillas
  1. 1 Recipe Flaxseed Crepes (12)
  2. ½ Lb Small Cubed Dry Ham (Or Tasso If You Have It)
  3. ¾ Lb Chopped Sautéed Mushrooms
  4. 3 T Olive Oil (Divided)
  5. 2 T Butter (Divided)
  6. ½ C Finely Chopped Sautéed Onions
  7. ½ C Orange Or Yellow Pepper
  8. ⅓ C Chopped Roasted Red Peppers
  9. ½ Lb Cheddar Cheese
  10. ½ Lb Gruyere Cheese
  11. ½ t Salt
  12. ¼ t Pepper
  1. Chop and sauté mushrooms in 2 T olive oil. Set aside.
  2. Sauté onions & peppers in remaining olive oil. Add to mushrooms. Add roasted red peppers.
  3. Sauté ham & add to mushroom onion mixture.
  4. Divide mixture into 6 equal portions.
  5. Put 1 t butter in sauté pan on medium heat, add 1 flaxseed crêpe and top with mushroom mixture.
  6. Mix cheeses, top each quesadilla, cover with a second crêpe & cover pan until cheese melts.
  7. Put in warm oven until finished with all quesadillas.
  8. Serve with sour cream.
  9. 6 Servings
  10. 767 Calories, 45.8g Protein, 62.0g Fat, 8.1g Carbs, 5.0g Fiber, 3.1g Net Carbs
  1. Nutritionals include flaxseed crêpes.
  2. Though I didn't use them I think small shrimp might also be a great addition.
Low Carb Scams

Low Carb Crispy Chicken Under Onion Shroom Cream

Crispy Chicken Under Onion Shroom CreamNo white meat here but instead Crispy Chicken Under Onion Shroom Cream Sauce and it’s a match made in heaven.  We are going to combine some of the recipes found on this site, add a few ingredients and oh well, you’ll see.  Not sure about all of you out there but for me I can get tired making the some old recipes month after month and then year after year.  I like to mix things up making different tastes and this is one of those mix-mash-ups.  My gravies never have flour in them and they are pretty much very high fat as I use reduced 40% heavy cream.

You will need the recipe for Crunchy Deep Fried Chicken Chips and then we’ll make the gravy.  You can mix up the mushrooms you use and at least for me, and because I have them and grind my own dust, I will be adding porcinis as dust.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Crispy Chicken Under Onion Mushroom Cream
  1. 1 Recipe Crunchy Deep Fried Chicken Chips
  2. 1 Large Slivered Onion
  3. 1 T Butter
  4. 1 T Olive Oil
  5. ½ Lb Mushrooms
  6. 2 T Butter
  7. 2 T Olive Oil
  8. 2 C Heavy Cream
  9. 2 t Chicken Base
  10. 1½ t Porcini Dust
  11. 1 t Pepper
  1. Slowly caramelize onions in butter/oil mix. Remove and set aside.
  2. Sauté mushrooms in butter/oil mix. Remove and set aside.
  3. Add rest of ingredients reducing cream slightly, add back onions, mushrooms and heat.
  4. Top chicken chips.
  5. 6 Servings
  6. 919 Calories, 44.6g Fat, 40.6g Protein, 5.8g Carbs, .7g Fiber, 5.1g Net Carbs
  1. Nutritionals include the chicken chips.
  2. Want a more herby sauce? Add the ones you like.
  3. Want wine? Add it.
  4. Like bacon? Crumble some in.
  5. Rather have the sauce with pork? Go for it.
  6. Rather have the sauce on a steak? Use a steak.
  7. Your kids like meatballs? Yep, great with meatballs too.
Low Carb Scams

Low Carb Tacos

Taco TimeThese cheese shell Tacos have been designed as one per person and after looking at the recipe you will see why.  Each one has ¼ lb. of meat, are quite large when finished, and if you can eat two of them then kudos to you. I know there are many different fillings for tacos and please use your favorites.  The idea here is that you do not need a corn or flour tortilla to enjoy a taco. Now I do not have a tortilla mold and if you do then OK.  As you can see, I used what I have and that happened to be my rolling pin which I don’t use too much anymore anyway.

If it’s easier then leave the cheese shell flat, pile what you want onto it and call them tostadas as at least in my mind they are the same.  I would love to figure out how to make a shredded beef or chicken taquitos but the cheese cools so quickly I can’t seem to get them filled and rolled quickly enough.  Maybe try to do it in the pan but dang, they are so hot in that pan.  I used to be able to pick up and flip bacon on the grill in the restaurant but that was then and this is now.  I have become (kind of) a wussy.  These are great served with a side of Spanish Rice which means you definitely will not need that 2nd taco you think you can eat and if you have the inclination make the Creamy Avocado Dip and then serve it with some jicama sticks. If you need a Taco Seasoning this is not only very good, it is far less expensive than the store bought stuff which has sugar in it. Chow down cause it’s Taco Time.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

  1. 6 Oz Shredded Cheddar Cheese (1½ Oz. Per Taco Shell)
  2. 1 Lb 20% Hamburger
  3. 1 T Taco Seasoning
  4. 2 Oz Shredded Cheddar Cheese (Yes A Bit More)
  5. 1 C Shredded Lettuce
  6. 1 C Diced Tomatoes
  7. ¼ C Minced Onion
  8. ¼ C Salsa
  9. ¼ C Avocado Dip Or Guacamole
  1. Begin heating a 6”-7” non-stick skillet and sprinkle the grated cheese evenly on bottom letting it go for awhile. It will begin to bubble all over and continue to cook until it begins to hold its structure at the edges then let it cook another 2-3 minutes. You will end up with a little cheese oil and you can either drain it or better yet, leave it in the pan and add it to your hamburger.
  2. Working quickly and expecting it to be very hot, slide it out of the pan lay it flat, put whatever dowel you are using and quickly bring up the sides. You will need to hold the sides but by this time they will not be too hot to touch. The taco shell will cool very quickly. If you fail at this the first time all is not lost. Nuke it for 30 seconds and it will soften again enough to form it.
  3. Put meat on bottom, then lettuce and everything else. Drizzle with salsa and top with dollops of guacamole.
  4. 4 Servings
  5. 496 Calories, 35.6g Fat, 35.3g Protein, 8.2g Carbs, 2.5g Fiber, 5.7g Net Carbs
  1. Sour cream also makes a nice additional topping.
Low Carb Scams

Low Carb Mexican Cheese Taco Salad

Taco SaladMexican Cheese Taco Salad .You are looking at is a tortilla shell made completely out of cheddar cheese and it is the base of this Mexican salad.   Once you have made the “tortillas” you are home free.  The rest of the ingredients are simple enough and easy to find.  Not only is this pretty simple to make it is also a great visual mix of colors.  If you want to use my recipe for Creamy Avocado Dip  which will add a taste of cilantro it won’t hurt my feelings any, but Guacamole is certainly just as good.  The recipe is for one person so if you are making this for more than two people the cheese tortillas can be made ahead and filled later.  For that full Mexican experience you may want to add Mexican Cornbread as a side to your salad.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Mexican Cheese Taco Salad
  1. 1 Cheese Tortilla Made With 2½ Oz. Grated Cheddar Cheese (Or Your Choice)
  2. Good Size Handful Of Torn Lettuce Greens
  3. ¼ Lb. Pulled Chicken Meat
  4. ⅓ C Diced Tomatoes
  5. ½ Diced Avocado
  6. 2 T Chopped Black Olives
  7. 2 T Chopped Green Onion Tops
  8. 2 T Minced Red Onion
  9. 1 Oz Grated Cheddar Cheese
  10. 3 T Salsa Or Picante Sauce
  11. 2 T Sour Cream
  12. 2 T Creamy Avocado Dip Or Guacamole
  1. Begin heating a medium size non-stick skillet and sprinkle the grated cheese evenly on bottom letting it go for awhile. It will begin to bubble all over and continue to cook until it begins to hold its structure at the edges. Let it cook another 2-3 minutes. You should end up with about 2 t of cheese oil and you can drain this off before forming into the bowl or...drizzle in on your lettuce.
  2. Working quickly and expecting it to be very hot put into bowl pushing to form a center dish. (Indentation) The tortilla will cool very quickly. If you fail at this the first time all is not lost. Just leave it in the bowl and nuke it for 30 seconds and it will soften again enough to form it.
  3. Put lettuce on bottom, chicken next and kind of start layering upward. Drizzle salsa over salad and top with dollops of sour cream and guacamole.
  4. 1 Serving
  5. 761 Calories, 52.8g Fat, 58.5g Protein, 14.3g Carbs, 4.1g Fiber, 10.2g Net Carbs
  1. This is a substantial all in one meal.
  2. This is the first recipe I have listed fat grams and I will continue to do so. You can see I am not kidding when I say my recipes are high fat. This one is 62%.
  3. Personally I like a couple tablespoons of chopped pickled jalapeno peppers to zip things up a little.
Low Carb Scams

Low Carb Chicken Kiev

Chicken KievWas able to eat Chicken Kiev for the first time in a very long time last night and it was in one word, fantastic. I have probably made 100’s of lumps of chicken Kiev in my day and it has always been an arduous task at best.  I have not eaten it for at least and probably well over 6 years as not only does it entail the use of flour but also bread crumbs.  I absolutely love going into my kitchen and trying to make some high carby dish into something low carb without altering the final taste outcome and this recipe is spot on.  One of the things I don’t like about white meat chicken, and I have said this before, is its dryness.  Do I use it once in awhile?  I do, and then I am mostly sorry.  Not only is dark chicken meat more moist, it plain tastes better.  So you are probably asking yourself how in heaven’s name can I make chicken Kiev with a puny thigh.  Well, this is how-by using your own ground thigh meat.  Now I admit I do have access to really good chicken and I would suggest you use it too.  If the chicken has been “plumped” I would seriously say not to use it as it will/may spit and spatter like crazy as you fry it.  For further information I would suggest reading my post regarding Plumped Chicken  It will be well worth it.  Do not use less that 5⅓ oz of meat per person as you may not be able to adequately cover your butter mixture.  One of the best things about these little lumps of goodness it that they are nearly full-proof. The recipe is for three and can be doubled for six.  Can you use ground turkey? I guess you can but I would not use it because you have no idea how many different turkeys went into the mixture and turkey is plumped like crazy.  For those of you that have had Kiev they can taste drastically different from recipe to recipe and of course this is only my opinion but my Kiev guts are the best.  Herbs can be a little iffy but we all know garlic, chives, and butter are not.  If this combo is good enough for Shrimp Scampi it’s definitely good for chicken Kiev and the only way I have ever fixed it.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Kiev
  1. 1 Lb. Chicken Thighs
  2. ¾ C Finely Ground Pork Skins
  3. 1 Well Beaten Egg
  4. 2 T Sour Cream (Omit For Paleo)
  5. 6 T Butter
  6. 2 T Dried Chives
  7. 2 t Crushed Garlic
  8. ½ t Salt
  9. ½ t Pepper
  10. Oil For Frying (I Use Lard, Tallow Or Any Combo In My Larder)
  1. Thoroughly mix softened butter, chives, garlic, salt, and pepper. Lay butter on a piece of film so it looks like a hot dog, wrap it, and stick it into the fridge for about 30 minutes.
  2. Cut chicken thighs into about ¾"-1" chunks and pulse in processor until about the consistency of hamburger. Don't sweat the small stuff as anything close will work.
  3. Beat egg and sour cream until smooth and put on small plate.
  4. On another small plate lay down the ground pork rinds.
  5. Divide chicken thigh meat into 3 equal portions, make into fat ovals, and make a little well down the center.
  6. Cut chilled compound butter into three equal portions, roll in your palms to elongate it and put it into the well of chicken.
  7. Pick up chicken and carefully encase the butter into a chicken log.
  8. Roll each log in the egg wash and then into the pork rinds.
  9. Fry in ½" hot oil (I use whatever is in my larder at any given time) and fry until golden brown-about 3-4 minutes, turn and repeat.
  10. 3 Servings
  11. 552 Calories, 41g Protein, 1.2g Carbs .1g Fiber 1.1g Net Carbs
  1. How cool is this-nary a toothpick in sight and nearly foolproof.
  2. You can use any compounded butter combination you want. (But this is the best-trust me)
  3. If you decide to double the recipe you will still only need 1 egg.
  4. Since you are hopefully using fresh never frozen chicken these will freeze well...or you can eat them for breakfast.
Low Carb Scams

Low Carb Glazed Pork Chops

Glazed Pork ChopsSo, I found this recipe for Glazed Pork Chops on the internet awhile ago and they sounded absolutely DamnedDelicious.  Only problem, not only did the sauce have balsamic vinegar which can be a little high carby depending on which brand you use and it also had honey in it. Otherwise, besides the honey, I have not altered the recipe at all and I am here to tell you these chops are seriously damn delicious.  The original recipe still only has 16.2g carbs which is not too bad but hey, why not lower them even more. Do use a good thick bone-in rib chop as thin ones tend to dry out quickly.  You probably won’t do this but I tend to eat my pork on the rather pinkish side which leaves them tender.  This is also terrific with pork tenderloin.

Napoleon VinegarPictured is the lower carb balsamic vinegar I use. Very recent true story:  I had another recipe posted which also called for balsamic vinegar and a friend of mine emailed me asking what brand I used and I told her Napoleon.  She quickly replied something like:  What? You use $35.-$45 a bottle vinegar?  I can’t afford that.  To which I replied: Are you nuts? No it’s about $9.-$10. a bottle. The price she saw on Amazon was for 6 bottles. She then headed to the grocery to get the ingredients for the newly posted Crunchy Deep Fried Chicken Chips to dip into Rosemary Aioli.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Glazed Pork Chops
  1. 4 Bone-In 1” Thick Pork Chops
  2. 2 T Butter (Olive Oil)
  3. Salt & Pepper
  1. ¼ C Balsamic Vinegar
  2. 3 T Just Like Sugar Brown
  3. 2 t Crushed Garlic
  4. ½ t Dried Oregano
  5. ½ t Dried Basil
  6. ½ t Dried Thyme
  7. Pinch Red Pepper Flakes
  8. Salt & Pepper
  1. Preheat oven to 400°.
  2. Lightly salt & pepper both sides of your chops.
  3. Begin to brown butter in a large skillet over medium high heat. Add chops and sear both sides until golden brown, about 2-3 minutes.
  4. Place into oven and roast about 6-8 minutes.
  5. Mix balsamic vinegar, Just Like Sugar, garlic, oregano, basil, thyme and red pepper flakes in a small saucepan over medium-low heat bring to simmer until just slightly thickened, about 2-3 minutes. Stir in any meat juices back into glaze.
  6. Drizzle glaze over chops.
  7. 4 Servings
  8. 453 Calories, 49.1g Protein, 2.0g Carbs, 0g Fiber, 2.0g Net Carbs
  1. I used an 8 oz bone-in tenderloin attached pork chop to figure nutritionals and if yours are larger (smaller) the only thing that would change is the protein and a few more (less) calories.
  2. If you decide to double the glaze it will add a measly 2g carbs and they are from the extra vinegar.
  3. I haven’t tried it but to add an Asian spin you may want to put a little ginger powder in the glaze just not sure if it would fight the other herb flavors.
Low Carb Scams

Low Carb Veal Or Beef Stew

Veal Or Beef StewWhen I was a kid (many eons ago) veal stew was a staple in our house. So was breaded veal and so were veal sweetbreads.  And then…the veal Nazis came along and decided we should not be allowed to eat baby beef.  We don’t seem to have any problems with lamb but keep your hands off veal.  So now of course veal is prohibitively expensive.  If you can’t afford veal then of course beef works nearly as well.  Awhile ago I bought a whole prime ribs of veal, had them Frenched and cut into chops and ended up with a lot of extra between the bones meat and this is the recipe I came up with to use that veal.  It is not a traditional stew as there are no carrots, potatoes or peas (all sugary starches) and it is scrumptious never-the-less.  You know why?…because of the wine and…gobs of mushrooms.  I liken it to Beef Bourguignon which is exactly what it tastes like.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Veal Or Beef Stew
  1. 2½-3 Pounds ¾”to 1” Cubed Veal (Beef) Meat
  2. ½ Pound Cut Bacon ¾” Pieces (Pancetta Works As Well)
  3. 1 Pound Quartered Medium Mushrooms
  4. 3 T Olive Oil (Divided)
  5. ½ Large Onion Medium Diced
  6. 1 C Good Red Wine (I Use The Wine I Drink)
  7. 3 T Tomato Paste
  8. 1 Cn Diced Tomatoes
  9. ½ C Water
  10. 1 T Crushed Garlic
  11. 2 t Chicken Base
  12. 1½ t Dried Thyme
  13. ½ t Pepper Or To Taste
  1. Cook bacon until just barely beginning to crisp. Remove from pan reserving the fat.
  2. Add 2 T olive oil & sauté mushrooms. Remove from pan reserving the fat.
  3. Add onions and sauté. Remove from pan reserving any leftover fat.
  4. Add remaining 1 T olive oil and quickly sear ½ of the meat. Remove from pan. Repeat.
  5. Add tomato paste, browning slightly. Add wine and scrap any cruddy buttons from bottom of pan.
  6. Add diced tomatoes, water, garlic, thyme, chicken base & pepper.
  7. Add back rest of ingredients, cover and simmer for about 1½ hours or until tender.
  8. Serve in a bowl.
  9. 6 Servings
  10. 534 Calories, 39.5g Protein, 10.7g Carbs, 2.2g Fiber, 8.5g Net Carbs
  1. As I said beef may be subbed for veal. The idea of this recipe is that you do not need lots of stew ingredients to make a delicious stew.
  2. This of course goes well over mashed cauliflower or any other number of low carb veggies.
Low Carb Scams

Low Carb Crunchy Deep Fried Chicken Chips

Chicken ChipsThese crunchy deep fried chicken chips are an easy fix and yes, even your pickiest little eaters will love them.  I happen to think they are wonderful with Smoky Sweet & Sour Dipping Sauce, Huli BBQ Sauce or Rosemary Aioli but whatever your favorite sauce, please use it.  I also like dipping these in a sour cream ranch dressing which I know is disgusting but it works for me.  I haven’t tried this but you could mix a little Dijon mustard with crushed garlic and a tad of sweetener and honestly it is kind of fun to have 2-3 sauces to try.  And yea, if you have kids they may want ketchup.  If you think McDonalds has anything on these puppies you had better think again.  As you look at the nutritionals these have virtually zero carbs but they do have some serious protein.

 As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Crunchy Deep Fried Chicken Strips
  1. 6 Boneless Chicken Thighs
  2. 2 Eggs
  3. ¼ C Sour Cream (Or Yogurt)
  4. 1 C Parmesan Cheese
  5. 1 C Ground Pork Skins
  6. 1 T Garlic Powder
  7. ¾ t Pepper
  8. Oil For Frying (I Use Tallow)
  1. Pound chicken thighs and cut in half.
  2. Mix cheese, pork skins, garlic & pepper and put on a large plate.
  3. Beat eggs & sour cream and put on another plate.
  4. Roll chicken in egg mixture then dredge in cheese mixture until well coated.
  5. Fry in ½" hot oil until golden brown-about 4-5 minutes, turn and fry another 3-4 minutes.
  6. 6 Servings
  7. 463 Calories, 38.0g Protein, 1.1g Carbs 0g Fiber 1.1g Net Carbs
  1. As I said I use tallow (or whatever else is in my larder) to fry my chips and if they are fried properly they will not absorb much fat at all and with that said, FYI, I have added 1 T of fat into the calorie count but I seriously doubt it has even 1 T in an order.
  2. Yes, you can use breast meat as well.
  3. I actually use my own homemade yogurt mixed in with the egg but it is totally interchangeable with sour cream.
Low Carb Scams

Low Carb Hunter Chicken

Hunter ChickenOne can only imagine the origins of Hunter Chicken but it is not an American dish.  It was a meal made at the end of a day of hunting with likely lots of root vegetables and whatever meat may have been at hand.  Squirrel or rabbit anyone?  Now we know that the Italians love their wine so what better way to braise meat?  White wine can be subbed for the red wine but my preference is red.  The original was probably Chianti  but um, I don’t drink Chianti.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Hunter Chicken
  1. 8 Chicken Thighs Skin On
  2. ½ Lb Mixed Mushrooms
  3. 1 Medium Onion Diced Small
  4. 1 Smallish Chopped Yellow Pepper
  5. 1 Smallish Chopped Red Pepper
  6. 2 Small Chopped Carrots
  7. 1 T Crushed Garlic
  8. ½ Cup Halved Kalamata Olives
  9. 1 Cup Water
  10. 1 T Chicken Base
  11. 1 Cup Red Wine
  12. 2 Cans Diced Tomatoes
  13. 2 Bay Leaves
  14. 1 t Basil
  15. 1 t Oregano
  16. 1 t Thyme
  17. 1 t Rosemary
  18. ¼ Cup Olive Oil
  19. 2 T Capers
  20. Pepper
  1. Heat olive oil and with skin side down sauté until dark golden brown. Turn and brown second side.
  2. Remove chicken and set aside.
  3. Add vegetables and sauté for 5 minutes or so.
  4. Add wine, garlic, chicken base, water, tomatoes, bay leaves & spices and begin reducing.
  5. Put chicken back into the pan and simmer for a 1-1½ hrs. or until chicken falls off the bone.
  6. Add the capers and check for taste.
  7. Remove bay leaves.
  8. Smother each thigh with lots of sauce.
  9. Add pepper.
  10. 8 Servings
  11. 345 Calories, 11.1g Protein, 12.5g Carbs, 1.4g Fiber 11.1g Net Carbs
  1. This is fantastic served over spaghetti squash or even cabbage noodles.
  2. If you have it, tear up some fresh basil to top.
Low Carb Scams

Low Carb Kimchi Chicken Thighs

Kimchi Chicken ThighsMany of you may think of Kimchi Chicken Thighs as very hot & spicy which it certainly can be but with the addition of the tomatoes and wine I think you will find it’s not that spicy.  Kimchi is the national dish of Korea and there is a battle royal with Japan for not only who makes the best kimchi but who made it first. Uh, I don’t know but I do know it is a super healthy fermented food. Here is what Dr. Mercola says.

KimchiSeveral years back in my local New Seasons Market I said to a fellow in the produce department that I know, and knew wasn’t the right person, that I wanted to talk to the resident store expert about kimchi. Well, set me back on my heels and blow me over with a feather. Turns out David is the resident expert, had been making his own kimchi for many years and proceeded to tell me more than I ever wanted to know and now, because of David, I have eaten kimchi ever since. Now I do not make my own (what a pity) and this is the brand I do use WildBrine.  Sometimes I eat the Japanese version and sometimes the Korean version and for this recipe you can use any kimchi you can get your hands on.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Kimchi Chicken Thighs
  1. 4 Slices Bacon Cut Into 1” Inch Pieces
  2. 4 Bone In Skin On Chicken Thighs
  3. ½ Can Diced Tomatoes
  4. ½ C White Wine
  5. ¼ C Slivered Green Onion Tops
  6. 1 C Kimchi With Juices
  7. 2 t Crushed Garlic
  8. 1 t Chicken Base
  9. Ground Pepper
  1. Cook bacon, until brown and lightly crisped. Set aside.
  2. Cook thighs skin side down in bacon drippings until skin is very deep golden brown and skin is crispy 12–15 minutes. Set aside.
  3. Add garlic, wine & tomatoes to drippings in skillet and cook, stirring occasionally. Reduce by ½.
  4. Add kimchi and bacon.
  5. Add chicken, skin side up, into mixture making sure chicken skin is above surface to keep it crispy. Bring to a simmer (do not cover) and cook until chicken is tender and cooked through, about 30 minutes.
  6. Set chicken aside and bring braising liquid to a simmer cooking until slightly thickened.
  7. Plate sauce and put chicken on top. Grind on some pepper.
  8. 4 Servings
  9. 383 Calories, 22.6g Protein, 5.3g Carbs, 1.6g Fiber, 3.7g Net Carbs
  1. If you think you can eat two of these puppies you might want to think again as there is so much else to eat with one thigh. Go ahead, I have tried and I can't do it.
Low Carb Scams

Low Carb Crab Stuffed Sole Packages

Crab Stuffed Sole PackagesCrab Stuffed Sole PackagesCrab Stuffed Sole Packages. OK, so a couple of weeks ago I did a recipe for Crab Stuffed Shrimp/Béarnaise Sauce and since there are not many people in my little family I still had leftovers of everything.  Already thinking ahead, I bought four filets of sole and made this the next evening. Once you have the crab stuffing it is even easier to make the sole because there is no shrimp peeling. Again you will need the recipe for Sauce Béarnaise to complete the dish.  As you look at the pictures it’s pretty easy to see this makes a nice little package to wow dinner guests.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Crab Stuffed Sole Packages
  1. 12 Sole Filets 6 Shorter 6 A Little Longer
  2. ¾ Lb Crabmeat
  3. ¼ C Sour Cream
  4. 3 T Melted Butter (Divided)
  5. 3 T Grated Onion
  6. ½ t Dried Tarragon
  7. ¼ t Dried Thyme
  8. ¼ t Salt
  9. ¼ t Pepper
  1. Gently mix all ingredients with 1T butter except filets.
  2. Divide into 6 portions
  3. Lay down 6 longer filets and cross each with smaller filets.
  4. Put crab mix into center.
  5. Bring two shorter sides to cover crab and then complete package crossing the longer sides.
  6. Heat 2 T butter. Putting crossed sides down, saute until gently browned, turn and cook top.
  7. Plate with crossed side down and top with béarnaise sauce.
  8. 6 Servings
  9. 221 Calories, 13.0g Protein, 1.2g Carbs, .1g Fiber, 1.1g Net Carbs
Low Carb Scams

Low Carb Sautéed Chicken In Buttery Vinegar

Vinegar ChickenInteresting story here.  I first made sautéed chicken in buttery vinegar somewhere in about 1993.  Back then it was with turkey medallions but my recipe is the same otherwise.  I made it over and over because not only was it fantastic, it was also very easy.  The only recipe I was able to find was Saveur Magazine’s Grilled Turkey With Cracked Pepper, Caramelized Onion, & Vinegar who gave credit to chef Mary Sue Milliken of the TV program Two Hot Tamales fame and who can remember everything?  I may have seen the recipe on the show.  I would never question the origins of this recipe and I am putting it up because it is so good.  I am subbing chicken for turkey and of course if you want to use turkey-go for it.  The cool thing is, I wasn’t thinking about low carb well over 20 years ago but sometimes…I was eating that way.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Sautéed Chicken In Buttery Vinegar
  1. 6 Large Boneless Chicken Thighs (Pounded To Flatten)
  2. 2 T Olive Oil
  3. 8 T Cold Butter Divided
  4. 2 Medium Onions Thinly Slivered
  5. 1½ C Water
  6. 1 C White Vinegar
  7. 2 t Chicken Base
  8. Fresh Cracked Pepper
  1. Put olive oil in skillet over medium heat, add onions and cook until beginning to turn golden brown.
  2. Add vinegar, bring to a boil, & reduce by half. You should end up with something like an oniony sludge.
  3. Add water and chicken base & reduce a bit more.
  4. Remove from heat and 1 T at a time, swirl in 6 T butter until sauce has thickened.
  5. Add lots of cracked pepper.
  6. Meanwhile in a large skillet heat 2 T butter to nearly brown and quickly sauté chicken.
  7. Plate, spoon sauce over chicken and yes, add more cracked pepper.
  8. 6 Servings
  9. 371 Calories, 39.5g Protein, 3.7g Carbs, .7g Fiber, 3.0g Net Carbs
  1. You may easily substitute chicken breast medallions but in my opinion, dark meat is much better than white.
Low Carb Scams

Low Carb Crab Stuffed Shrimp

Crab Stuffed ShrimpCrab Stuffed Shrimp. OK  so this just came to me in a flash.  I was fixing Stuffed Shrimp which is certainly lowcarb and fabulous when it dawned on me:  Why not take the same ingredients in the stuffing, omit the Carbalose Flour Bread crumbs and use crab meat to do this Crab Stuffed Shrimp/Béarnaise Sauce instead.  Oh Lordy, I love flashbulb moments and this was one of them. Crab Stuffed Shrimp/Béarnaise SauceI had just purchased & picked a fresh dungeness crab and had lots left over after making Veal Oscar so…I experimented.  I also already had leftover Sauce Béarnaise from the same Oscar so testing this was a piece of cake. I don’t know what to say except this is unbelievable.  This may be my all time company-for-dinner recipe and the great thing…it is so easy.  Expensive?  Yes, but so easy and I guarantee you will WOW your friends. I realize crab meat is ridiculously expensive and in this case it might be OK to use imitation crab as it would certainly keep the recipe within reach of the budget.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Crab Stuffed Shrimp/Béarnaise Sauce
  1. 16 Large Shrimp
  2. ¾ Lb Crabmeat
  3. ¼ C Sour Cream
  4. 3 T Melted Butter (Divided)
  5. 3 T Grated Onion
  6. ½ t Dried Tarragon
  7. ¼ t Dried Thyme
  8. ¼ t Salt
  9. ¼ t Pepper
  1. Preheat oven to 350°
  2. Smear 1 T butter on foiled lined sheet pan.
  3. Peel shrimp carefully, trying to keep tail meat intact, make a little circle of each shrimp, and place each on sheet pan.
  4. Gently mix rest of ingredients.
  5. Divide into sixteen portions which should be about 1 T each and top each shrimp.
  6. Bake 10-15 minutes, plate and top each shrimp with béarnaise sauce
  7. 4 Servings
  8. 326 Calories, 42.6g Protein, 3.3g Carbs, .1g Fiber, 3.2g Net Carbs
Low Carb Scams

Low Carb Chicken Nachos

Chicken NachosOK, the thought of Chicken Nachos just makes my mouth water but since I can’t eat regular tortilla chips anymore this is how I do it now.  You can either make my Carbalose Flour Tortillas chips or…use everything listed in the recipe below, forget the tortilla chips and cover red, yellow, and orange pepper chips or…you can even forget the pepper chips and eat it with a fork.  Chips are only used as a conveyance mechanism anyway and with the invention of the fork you don’t need chips.  I am using pulled chicken as my base but certainly Pulled Pork  would work and so would ground beef.  I like pulled meats because they have so much more SURFACE AREA and the cheese sauce can get into more of those nooks & crannies. So have a good time with this and top it as you wish.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Nachos
  1. Queso
  2. 1 C Heavy Cream
  3. ½ C Salsa (Your Choice-I Use Pace Picante Or Fresh Tomatoes)
  4. ¾ t Paprika
  5. ¼ t Chipotle Powder
  6. 8 Oz Cheddar Cheese Or Cheese Of Choice
  7. Other
  8. Meat From One Pulled Chicken
  9. 1 C Diced Tomatoes
  10. ½ C Minced Onions
  11. ½ C Chopped Pickled Jalapeno Peppers
  12. ½ C Sour Cream
  13. ¼ C Green Onion Tops
  14. 1 C Guacamole
  1. Queso
  2. Begin heating cream and reduce slightly.
  3. Add rest of ingredients down to cheese and reduce slightly again.
  4. Remove from heat, add cheese and stir until melted.
  5. Plate
  6. Chicken on plate and drizzled with queso.
  7. Sprinkle with onions, tomatoes and jalapenos.
  8. Top each plate with 2 T. sour cream, ¼ C guacamole and sprinkle with green onions.
  9. 4 Servings
  10. 728 Calories, 44.6g Protein, 69.9g Fat, 11.2g Carbs 4.2g Fiber 7.0g Net Carbs
  11. 6 Servings
  12. 485 Calories, 429.8g Protein, 46.6g Fat, 7.4g Carbs 2.8g Fiber 4.6g Net Carbs
  1. As you can see I didn't have an avocado to make guacamole so I went without. If you don't want to make your own I have seen it ready-made in the grocery store.
  2. Nutritional info includes all ingredients.
Low Carb Scams

Low Carb Chicken a’la Marsala

Chicken a'la MarsalaChicken a’la Marsala is another one of those cold winter night comfort foods.  It is very easy to make assuming you have dry Marsala wine on hand and if you don’t…you should.  Do not use sweet Marsala or you’ll be sorry.  This is traditionally made with either veal (fantastic) or boneless skinless chicken breasts which of course is great but I actually like to make mine with thigh meat because I think they taste better and are much juicier than a white meat breast.  Just my opinion. Normally the chicken breasts are cut in half and then in half again and pounded into medallions so if you are using breasts then do this.  If using thighs pound them as flatly as you can and cut each one in half (there is a kind of natural center) to use as your medallions.  If using Pancetta or bacon reserve the fat to use for sauteing.

A little truth telling here.  I de-boned my own chicken thighs so of course I left the skin on and…I also used duck fat as my fat of choice.  I believe duck fat is the more heavenly cousin of chicken fat.  Don’t know if you can tell from the picture but I used Pancetta because I pretty much have it in the freezer at all times and of course it produces it’s own fat too.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken a'la Marsala
  1. 6 Boneless Skinless Chicken Thighs Or 3 Large Breasts
  2. 4 Oz Cooked And Chopped Pancetta, Prosciutto, Or Bacon
  3. 1 Lb Sliced Mushrooms
  4. ½ Medium Slivered Onion
  5. 2 T Olive Oil (Or Reserved Fat From Bacon)
  6. 1 t Crushed Garlic (Optional)
  7. 1 C Dry Marsala Wine (Dry Not Sweet)
  8. ¼ C Heavy Cream (Optional)
  9. ½ C Water
  10. 2 t Chicken Base
  11. ½ t Mustard Powder
  12. 1 t Dried Oregano
  13. 2 T Butter
  14. ¼ C Chopped Parsley (Optional)
  15. Pepper
  1. Making sure meat is at room temperature, pound chicken as thinly as you can without tearing it.
  2. Cut each thigh in half or quarter each breast. (12 medallions-3 per serving)
  3. Saute pancetta or bacon.
  4. Add onions to 2 T fat and cook until beginning to caramelize. Set aside.
  5. Saute mushrooms in 2 T olive oil, fat, or some combination of the two. Set aside.
  6. Heat 2 T fat and quickly sauté chicken medallions. Set aside & keep warm.
  7. Add wine to pan and scrape any cruddy buttons from the bottom.
  8. Add garlic, water, chicken base, mustard, oregano, reserved onions & mushrooms and reduce.
  9. If using heavy cream add that too.
  10. If not using cream, swirl in butter 1 T at a time and sauce will thicken.
  11. Top medallions with sauce & grind on pepper.
  12. Garnish with parsley if using.
  13. 4 Servings
  14. 500 Calories, 32.9g Protein, 7.8g Carbs, 1.0g Fiber, 6.8g Net Carbs
  1. I have included all fat and heavy cream in the nutritionals. If you only use one or the other the calorie count will be less but seriously, who cares?
Low Carb Scams

Low Carb Veal Picatta

Veal PicattaVeal Picatta is not so unlike a Veal/Pork/Chicken/Schnitzel ala Holstein except for the picatta, is not dredged in peanut flour or served with an egg on top. Somewhere on this site I said my last veal supply had dried up and to their credit Zupan’s, here in Portland does carry it so now I can get it as needed and thanks you Zupan’s Market.  Veal is so very expensive and I have never understood why as it didn’t used to be.  I know, it is gotten from (baby male) milk fed calves and a lot of people, for some reason, find this off-putting.  We slaughter all kinds of animals, including baby lambs, and people don’t seem to have a problem with that so why veal?  I don’t know the answer but I do know it is divine eating.  The picture shown was being served with Caramelized Zucchini and it’s easy to see that I love capers.  With all this said, you can also use chicken.  We all know chicken picatta is good-it’s just not as good as veal.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Veal Picatta
  1. 1 Lb Scalloped Veal Medallions (About 8 If Possible)
  2. 6 T Butter (Divided)
  3. 2 T Olive Oil
  4. ¼ C White Wine
  5. ¼ C Lemon Juice
  6. ¼ C Water
  7. ½ t Chicken Base
  8. 4 T Capers
  9. Pepper Only If Necessary
  1. Add olive oil & 4 T butter to hot saute pan and get your butter browning.
  2. Add veal medallions, sear quickly and plate.
  3. Keeping pan hot add wine, lemon juice, capers, & water and reduce about one third.
  4. Remove pan from heat and add remaining butter 1 T at a time while swirling pan-this will thicken the sauce.
  5. Top medallions with sauce.
  6. 4 Servings
  7. 437 Calories, 32.2g Protein, 2.0g Carbs, .3g Fiber, 1.7g Net Carbs
  1. Medallions of veal do not take long to sear and if overdone will be tough so don't overdo them.
Low Carb Scams

Low Carb Salmon Cakes & Tartar Sauce

Salmon CakesSalmon Cake & AsparagusSalmon cakes and what better place to put  some spinach, maybe a slice of tomato, an egg, & a side of asparagus with Hollandaise Sauce? If you want to make these plain (and there is nothing plain about them) you will need the recipe for Tartar Sauce

Muffin RingsIf you have ring molds they will certainly help in the making of these as anyone who has ever tried to form a seafood cake will attest -they fall apart very easily.  I personally do not have these molds but I do have really old larger tuna cans that I have used for years and if you buy rings you will probably find other ways to use them as well. (Think eggs). But you can certainly make 8 & serve 2 each as the smaller cakes are easier to deal with. Norpro makes a set of 4-3½” muffin rings for somewhere around $7-8.  They will make life easier.  Here is a place to get more Ring Molds than you ever thought possible.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.
Salmon Cakes & Tartar Sauce
  1. 1 Lb Salmon
  2. 1 Egg
  3. ⅓ C Crushed Pork Rinds
  4. ⅓ C Mayonnaise
  5. ⅓ C Shredded Mozzarella Cheese
  6. ⅓ C Tiny Diced Onions
  7. ⅓ C Thinly Sliced Green Onion Tops
  8. 3 T Lemon Juice
  9. ¼ t Garlic Powder
  10. ½ t Cajun Spice
  11. ½ t Salt
  12. 1½ C Crushed Pork Rinds
  13. 3 T Butter
  1. Combine egg, mayonnaise, ⅓ C pork rinds, mozzarella, onions, garlic powder, cajun spice, salt, and lemon juice.
  2. Fold in flaked salmon.
  3. Gently form salmon cakes and put into pork skins. Do not try to turn them as they fall apart easily. Just take more skins and gently press onto the tops.
  4. If, and I mean if, you have egg rings this is a time to use them.
  5. Lightly butter rings and place one in pork skins. fill ring & sprinkle more skins on top. Repeat.
  6. I actually do not have rings because way back when, I started saving tuna cans and that is what I use.
  7. Place salmon cakes in butter, cook 6-7 minutes, remove rings, flip gently, and cook another 6-7 minutes. You want your cakes to be nice & crispy, and golden brown & delicious.
  8. Serve with tartar sauce and a wedge of lemon.
  9. 4 Servings
  10. 544 Calories, 31.5g Protein, 2.9g Carbs, .5g Fiber, 2.4g Net Carbs
  11. 8 Servings
  12. 272 Calories, 15.8g Protein, 1.4g Carbs, .3g Fiber, 1.1g Net Carbs
  1. These may be served as a main course or as an appetizer and I have given the nutritionals for both. If you have your own favorite Remoulade then feel free.
Low Carb Scams

Low Carb Minnesota State Fair Ham Loaf

Minnesota State Fair Ham LoafA little backdrop here.  My husband’s family all hail from St. Paul, MN. and every year their church makes and sells a ton of this ham loaf at the Minnesota State Fair.  I’d hate to show you what they serve on the plate with it, like potatoes, corn, and cornbread and if you are interested here the original recipe with a picture.  It is literally a plateful of carbohydrates.  Hamline United Methodist Church Ham Loaf  Six or seven years ago there was a family reunion somewhere in God’s country upper Minnesota and this Minnesota State Fair Ham Loaf was one of the dinners made and at the time I thought is was pretty tasty.  I only made it one other time and then kinda forgot about it.  Well, I can’t have brown sugar anymore but I do use Just Like Sugar Brown and I have adjusted the recipe accordingly. The additions of liquid smoke & bacon is mine because I happen to like them.  It is quite easy to make and if you fixed extra sauce I think it might be good drizzled on any number of accompanying vegetables.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Minnesota State Fair Ham Loaf
  1. Ingredients
  2. 2 lb. Ground Ham (Fat Would Be Nice If You Can Get It)
  3. 4 Pieces Ground Bacon (May Be Omitted)
  4. 1 Small Minced Onion
  5. ⅔ C Carbalose Bread Crumbs (May Be Omitted)
  6. ½ C Buttermilk (You May Easily Use Yogurt Or Sour Cream)
  7. 6 T Dijon Mustard (Divided)
  8. 2 t Ground Sage
  9. 2 t Salt
  10. 1 t Curry Powder
  11. 1 t Allspice
  12. 1 t Ginger
  13. 1 t Liquid Smoke
  14. 1 t Pepper
  15. ½ t Ground Cloves
  16. 2 Eggs
  17. 1 C Just Like Sugar Brown
  18. ½ C Apple Cider Vinegar
  1. Heat oven to 325°.
  2. Put ham, bacon, bread crumbs, 2 T mustard, sage, curry, allspice, ginger, cloves, onion, and salt & pepper in a bowl.
  3. Slightly whisk eggs, add buttermilk & liquid smoke, add to ham and mix until well-combined.
  4. Put into loaf pan and smooth top.
  5. Heat remaining mustard, sugar, vinegar, and orange extract in a small saucepan over medium and whisk until sugar dissolves.
  6. Drizzle about one third of the glaze over ham loaf.
  7. Bake until loaf is cooked through-about 50 minutes.
  8. Cool 10 minutes, remove from pan, cut into 8 pieces and plate.
  9. Drizzle with remaining glaze before serving.
  10. 8 Servings
  11. 285 Calories, 28.2g Protein, 6.3g Carbs, 1.3g Fiber, 5.0 Net Carbs
  1. Using Yogurt or Sour cream in lieu of buttermilk will decrease the net carbs by about ½ of buttermilk.
  2. Bread crumbs are included in nutritionals and omitting them would reduce the net carb count to nearly nothing and suitable for keto.
Low Carb Scams

Low Carb Firehouse Fresh Steak Chili

Firehouse Fresh Steak ChiliFirehouse Fresh Steak ChiliFirehouse Fresh Steak Chili




Firehouse Fresh Steak Chili. Seriously, I mean who doesn’t like chili. Everyone has their own way of making it and I do too. Pretty much everything in this is fresh except (yes) the diced/crushed tomatoes and jalapeno peppers.  It is rich, very satisfying and seriously who doesn’t like freshly seared steak?  This recipe is from my restaurant archives. I have made chili with beans & consider them healthy but not for this recipe.  Instead of beans we are using Pulled Pork and before you lift up your nose think about it…pork is used in all kinds of chili recipes everywhere.  Believe it or not it actually thickens the base.

Partner this with some Mexican Cornbread and you have yourself one great meal.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.
Firehouse Fresh Steak Chili
Chili Base
  1. 2 Cans Diced Or Crushed Tomatoes
  2. 2 C Water
  3. ½ Medium Small Diced Onion
  4. 2 T *Chili Powder (I Use A Mild Ancho Or Pablano Powder)
  5. 2 T Minced **Pickled Jalapenos (No Carrots Or Onions)
  6. 2 t Crushed Garlic
  7. 6 Oz Chopped Pulled Pork
  8. ¼ t Chipotle Powder (Depending On Your Heat Tolerance)
  9. 1 t Salt
  1. 1½ Lbs ¼” Bite Size Sliced Sirloin Steak (I Actually Used Beef Tenderloin)
  2. 2 T Butter
  3. 12 Oz. Finely Grated Cheddar Cheese (Or Cheese Of Choice)
  4. 1½ C Diced Fresh Tomatoes
  5. ½ Medium Onion Minced
  6. ¾ C Sour Cream
  1. Dump all ingredients (except toppings) in large saucepan, cover, and slowly heat to simmer until onions become translucent and sauce begins to thicken just a bit.
  2. You may or may not need to add additional water.
  3. Taste, add salt and/or adjust spices to your liking.
  4. Put skillet on high heat, add 1 T butter until well browned, add ½ steak, and sauté quickly. Repeat.
  5. Alternative cooking for steak if you like rare meat: Cook steak as a whole & then slice.
  6. Put hot chili base in bowls and immediately top with cheese to melt.
  7. Top with fresh tomatoes, onions, 2 T sour cream, & the steak.
  8. Salt steak if wanted.
  9. 6 Servings
  10. 707 Calories, 43.7g Protein, 11.5g Carbs 2.3g Fiber 9.2g Net Carbs
  1. Make sure your steak is room temperature.
  2. Pulled pork is included in nutritionals.
  3. *I use Spice Hunter chili powder blend as it has onion, garlic, cocoa, oregano, red pepper, cumin, cinnamon, & cloves with a balance I like and for sure, use your own favorite chili powder and adjust amounts as necessary.
  4. **I use Old El Paso or Embasa sliced jalapenos for nachos. I put scissors in the jar cut my peppers to mince-dice them. No muss no fuss and most importantly your hands stay clean.
  5. I originally used beans in the restaurant chili and you can certainly use them in place of the pork or…use both…or...neither.
  6. Another kind of off-the-wall pairing with chili is a hard boiled egg. I know it sounds kinda weird but it works.
Low Carb Scams

Low Carb Plain Ole Meatloaf

Plain MeatloafThere is nothing plain about this plain ole meatloaf.  The flavors and texture are just terrific. I call it plain ole as opposed to the Meatloaf Extraordinaire which is absolutely a stunning visual by comparison. This was another of my blue plate specials at the restaurant and it always sold out.  It was made in a 21×6½x4 inch hotel pan which held 6 quarts and I’m here to tell you that it was a lot of meatloaf. Served with mashed cauliflower and the thin gravy it makes?…Ooh la la.

This recipe (altered to low carb) is the same one I have been making for nearly 50 years.  I mean how many newly weds can cook worth a hoot?  So this is what I grew up on and it’s what I have always loved…there is no ketchup topping and garlic is definitely the standout flavor.  If you have a favorite ketchup topping then by all means use it.  I don’t do this but putting bacon on top would also be good.  I do use Carbalose Flour Bread crumbs and they too can be omitted.  If by chance you have any leftovers it makes a great sandwich on the bread recipe above.  I use my small glass loaf pan and it is the same one I use for the bread.  If you want to make a bigger meatloaf then adjust the ingredients accordingly and use a larger loaf pan.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.
Plain Ole Meatloaf
  1. 1 Lb 20% Hamburger Room Temperature
  2. 1 Lb Ground Pork Room Temperature
  3. 1 C Carbalose Bread Crumbs (Optional)
  4. 1 Egg
  5. ½ C Water
  6. ⅓ C Heavy Cream
  7. ½ Medium Onion Minced
  8. 1 T Garlic Salt
  9. 1 T Pepper
  10. 2 t Salt
  1. Preheat oven to 300°.
  2. Put bread crumbs in a large bowl, dump in everything but the meats and mix thoroughly.
  3. Break meats in bowl and again combine thoroughly.
  4. Put in glass baking pan and bake 1 hour.
  5. Increase temperature to 325° and bake an additional 15 minutes.
  6. Let rest 15 minutes.
  7. Cut into 6 slabs and drizzle all juices evenly.
  8. 6 Servings
  9. 442 Calories, 35.0g Protein, 3.50g Carbs, 1.6g Fiber, 1.9g Net Carbs
  1. Nutritionals include bread crumbs.
  2. You will know when it's finished as it will have pulled away from all sides of the pan and will be filled with fabulous juices.
Low Carb Scams

Low Carb Spatchcocked Chicken A l’Orange

Spatchcocked Chicken A l'OrangeSpatchcocked Chicken A l’Orange. Spatchcocking is a fancy name for cutting out the backbone of a Cornish hen, chicken, or duck then flattening it. It is best done with kitchen shears and can certainly be done with a good boning or chef’s knife.  For obvious reasons the smaller the bird the easier it is to cut through the bones. The reason I like and use this method is that the bird will cook more quickly and more evenly.  The smaller the bird the less time it takes to cook and the higher the oven temperature should be.

Spatchcocked Chicken A l'OrangeSpatchcocked Chicken A l'OrangeA little story here.  I have both of the cookbooks to the right and have probably had them since about 1970 or 1971.  The meats book was published in 1964 and the foreign foods in 1970. In ’64 I was a goofy sophomore in high school but was married by ’70.  My one and only cookbook at the time was the 1968 edition of the Joy of Cooking and I wanted to expand my horizons a bit so I got both these books.  As I look back and through them they do indeed seem a bit antiquated but then…so am I.  All the recipes are from servicemen’s wives with the first three from Mrs. Lyndon B. Johnson, Mrs. John F. Kennedy, and Mrs. Robert S. McNamara.  Whoa have things changed.  It’s like these women didn’t have first names.  My absolute favorite vegetable accompaniment is Ginger Curry Sweetened Cauliflower Rice because the flavors are so similar.

So here’s the deal.  This particular recipe was so good that I continued making it through the years.  Not only for myself but in the restaurant as well.  As a half chicken is often served at catered affairs this was easy to fix for 40-50 people.  Just sheet pan after sheet pan in a large convection oven.  I have not had this for over 4 years because the original recipe not only called for brown sugar but also a cup of orange marmalade-Oops.

The original recipe on page 280 of the Meats book called for Cornish hens but one of the “problems” that has occurred over the years is that Cornish game hens have gotten larger and larger.  At one time they were a mere 12-14 oz. and could be eaten by one person. Today’s hens are 24 oz. and will serve two.  Get this-apparently Perdue has one that clocks in at 32 oz. which is the USDA maximum.  OK, with all this blathering I suggest if there are two of you then use one Cornish hen and if there are more of you I would do a chicken.  The sauce is enough for 4 hens (8 people) or 1 chicken (4 people) and if you have leftover sauce it will easily freeze for the next time.  I have changed the sauce as little as possible and for a diabetic or low carber I think I nailed it pretty danged well as it is close to zero carbs.

Now I have prepared Duck A l’Orange table-side but…that’s another story.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Spatchcocked Chicken A l'Orange
  1. 1 Whole Chicken Or 4 Cornish Game Hens
  2. 2 T Melted Butter
  3. ¼ C Just Like Sugar Brown
  4. 1 C Water
  5. 3 T Red Wine Vinegar
  6. 2 t Worcestershire Sauce
  7. 1½ t Orange Extract (I Use Frontier)
  8. ½ t Powdered Ginger
  9. ½ t Curry Powder
  10. ¼ t Salt
  11. ⅛ t Pepper
  12. 12 Drops Liquid Sucralose
  13. ⅛ t Xanthan Gum (Or Less Sprinkled A Little At A Time At The End)
  1. Making sure birds are room temperature, preheat oven to 375° for chicken or 400° for smaller hens.
  2. Except chicken, butter, and xanthan gum, put rest of ingredients in small sauce pan, mix, and heat to simmer for 4-5 minutes. Whisking briskly, sprinkle slowly with xanthan gum until it begins to thicken very slightly.
  3. Spatchcock bird(s), brush with butter, and put on a shallow foil lined sheet pan.
  4. Brush each bird with sauce.
  5. Cook chicken for about 60-75 minutes or until skin is very crispy and beginning to darken.
  6. Cook hen for about 45-50 minutes or until skin is very crispy and beginning to darken.
  7. If the cooking time is about done and your birds are not dark put them under the broiler for a couple of minutes.
  8. Remove from oven and allow to rest at least 5 and preferably 10 minutes.
  9. Pour any fats and bird juices into sauce and reheat.
  10. Split hens or divide chicken into 4 pieces and plate.
  11. Spoon sauce over meat.
  12. 4 Servings Whole Chicken
  13. 375 Calories, 29.6g Protein, .3g Carbs, .0g Fiber, .3g Net Carbs
  14. 8 Servings Cornish Hens
  15. 307 Calories, 27.0g Protein, .3g Carbs, .0g Fiber, .3g Net Carbs
  1. DO NOT use too much xanthan gum as iyou will end up with a slimy mouth feel. A little dab will do ya.
  2. I didn't do it but you could also leave out the xanthan gum and substitute maybe 1-1½ t cornstarch to thicken the sauce just a little. This would need to be done at the end while reheating as cornstarch is not particularly stable as it is reheated.
  3. I have never done these on an outdoor BBQ grill but I am guessing it could be done and very good.
Low Carb Scams

Low Carb Puttanesca Sauce

Low Carb Puttanesca SauceWhile the word Puttanesca Sauce may or may not have some rather dubious origins, which you can look up if you wish, the bottom line is: It should be quite robust and flavorful and as you look at the list of ingredients you might imagine this to be true. It is extremely pungent and is said to have drawn men in off the streets.  So use a little imagination here.

puttanescaThere are so many ways to use puttanesca sauce and here are just a few suggestions: Obviously over spaghetti squash, with nicely sautéed chicken, or with any numbers of different fish. If you opt to use it over spaghetti squash it will serve four and will also serve four with a double recipe of Spaetzle noodles. If used with chicken or fish you should get 6-8 servings and I have listed nutritionals for all. If you decide to use with fish you can serve a large wedge of lemon along side.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Puttanesca Sauce
  1. 2 T Olive Oil
  2. 1 Medium Yellow Onion Small Chopped
  3. One Can Anchovies Packed In Oil
  4. 2 T Crushed Garlic
  5. 2 T Tomato Paste
  6. 2 16 Oz Cans Diced Or Crushed Tomatoes
  7. ¼ C Drained Capers
  8. ½ C Rough Chopped Kalamata Olives
  9. ½ t Crushed Red Peppers Flakes
  10. 2 T Fresh Chopped Basil
  11. Parmesan Cheese (Omit For Paleo)
  12. Salt & Pepper To Taste
  1. Put olive oil in a sauce pan over medium heat, add onions, stir occasionally, and cook until soft.
  2. Add anchovies & garlic cooking and stirring until the anchovies disintegrate.
  3. Stir in tomato paste, add the tomatoes, capers, olives & red pepper flakes.
  4. Cover pan, turn down heat, simmer gently, and cook, stirring occasionally, until thick and saucy.
  5. Blend in basil, taste, and adjust flavors to your liking.
  6. Serve over whatever you choose and I almost always choose spaghetti squash.
  7. 4 Servings
  8. 189 Calories, 7.5g Protein, 11.6g Carbs, 2.3g Fiber, 9.3g Net Carbs
  9. 6 Servings
  10. 126 Calories, 5.0g Protein, 7.7g Carbs, 1.5g Fiber, 6.2g Net Carbs
  11. 8 Servings
  12. 95 Calories, 3.8g Protein, 5.8g Carbs, 1.4 g Fiber, 4.4g Net Carbs
  1. Be sure to taste first before adding any salt & pepper.
Low Carb Scams

Low Carb Lemon Velvet Chicken

Lemon Velvet ChickenDon’t you kinda get that warm fuzzy feeling thinking about velvet? This low carb Lemon Velvet Chicken will leave you with this feeling long after you have finished it as it has such high fat content, because all the ingredients are so good by themselves, and because they all go so well together.


Blue PlateI used to sell this chicken as a “Blue Plate Special” in the restaurant and it always sold out. Did I really have blue plates? Yes, I really did. There were times when I didn’t particularly like the way a dish looked on a blue plate but it is what customers came to expect so I continued the practice. I used to serve it over mashed potatoes (back then everything was served with or over mashed potatoes) but not anymore and I think you will like it over the spinach and of course you can serve it over mashed cauliflower.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Lemon Velvet Chicken
  1. 8 Bone-in Chicken Thighs
  2. ½ Lb Sauteed Mushrooms
  3. 6 T Butter Divided
  4. 2 t Crushed Garlic
  5. 2 C Heavy Cream
  6. 1½ t Chicken Base
  7. ¼ C Grated Parmesan
  8. Juice 1 Lemon
  9. 1 t Dried Thyme
  10. 24 Oz Squeezed Chopped Spinach
  11. Pepper
  1. Bring 3 T butter to browning and sauté mushrooms. Set Aside.
  2. Put skillet on medium, heat remaining butter until it begins to brown, add chicken thighs, and sauté 5-6 minutes per side depending on size. Put chicken aside.
  3. Add heavy cream, garlic, thyme, lemon juice, & chicken base to skillet, and reduce slightly, add back mushrooms & cheese. Add back chicken & bake for 10-15 minutes.
  4. Meanwhile warm the chopped spinach.
  5. Plate spinach & place a thigh on top.
  6. Spoon sauce over top.
  7. 8 Servings
  8. 778 Calories, 38.3g Protein, 9.0g Carbs, 3.0g Fiber, 6.0g Net Carbs
  1. Easy enough to make this with boneless thighs and even white meat breasts but my preference is the bone-in thighs.
  2. Now if you can eat two of these then go for it, but I think one is just right.
  3. Can be made ahead and slowly reheated.
Low Carb Scams

Low Carb Huli Huli Chicken

Huli Huli ChickenThe origins of Huli Huli Chicken come from Hawaiian Ernest Morgado. It was traditionally cooked on huge open air BBQs to serve 100’s of people and went on to become the food of choice for many Hawaiian school and charity fundraisers. You can easily enough use this as a sweet & spicy BBQ sauce for pork ribs and in my world as a sauce for pulled pork.  I left out pineapple for obvious reasons and I doubt, since many of you have never had huli huli anyway, you’d never have known if I hadn’t told you.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Huli Huli Chicken
  1. 6 Bone-In Chicken Thighs
  2. 2 T Olive Oil
  3. ⅓ C Just Like Sugar Brown
  4. ¼ C Low Carb Ketchup
  5. ¼ C Tamari Sauce
  6. ¼ C Distilled White Vinegar
  7. 2 t Crushed Garlic
  8. 1 t Powdered Ginger
  9. ½ t Chili Flakes
  10. 1 Juiced Lemon
  1. Thoroughly mix all ingredients except chicken & oil and pour into a one gallon freezer bag.
  2. Add chicken thighs and marinate in fridge for not more than 24 hours.
  3. Take chicken out of the fridge and bring to room temperature.
  4. Pour off marinade into a small sauce pan.
  5. In large skillet heat oil to medium to med-high, add chicken skin side up, cover, and cook about 7-8 minutes or until very dark.
  6. Turn chicken and cook an additional 6-7 minutes.
  7. While chicken is cooking gently heat marinade letting it bubble gently. It will thicken.
  8. When chicken is finished cooking add ALL pan juices to marinade and beat in.
  9. Plate thighs and spoon sauce over all.
  10. 6 Servings
  11. 168 Calories, 14.3g Protein, 2.0 g Carbs, .1g Fiber, 1.9g Net Carbs
  1. This is also a very suitable dish done outside on your BBQ grill but inside or out, it is fantastic.
  2. If truth be told and the thighs are small I can eat two of these puppies and given the nutritionals-no biggie & I'm a piggie.
  3. If you are having this for company and 4 people, just do eight thighs because the sauce should accommodate 2 more.
Low Carb Scams