Low Carb Food (even desserts!)

Hey everyone! Sorry I haven't posted in a long time (almost two months?)... its just been very busy around here. First we had Chris' parents visiting us, I had a huge exam at school, then we celebrated our 1 year anniversary in Disney World, and then had a major paper to write. All during this time, Chris and I started a low carb diet.

We aren't being super strict about it, and we aren't reading tons of Atkins books, but I'm just trying to eliminate as much bead, pasta, rice, potatoes, and sweets as I can. I'm not a big bread person, unless you bring me to a place with garlic bread or bread sticks, but I do love my pasta and rice. Especially at dinner, pasta and rice have long been a base for most of the foods I make. Dinner = pasta + sauce + meat + veggie... or rice + veggies + meat + sauce = stir-fry. What could be easier? Its been tricky trying to rework my dinner menu to be low carb, but I've figured out that I don't miss the starches all too much. 

I do however miss my sweets. I love to eat fruit and desserts. For breakfast and lunch, I love to eat fruit. But with this diet, I've tried to stick to lower sugar, high fiber fruits such as berries. But I still really miss my dessert at the end of the day (not every day, but as you know, I love to bake so a rich, special, treat now and then is really what I crave). I have allowed myself two pieces of dark chocolate after lunch (its almost an antidepressant for me) but I still was looking for some low carb baked goods. Thank god for the internet!

So to give you an idea of what we've been eating, I've been taking pictures of my dinners: 

Parmesan Chicken Tenderloins with Cauliflower Mash (with cheese and kale)

Burrito bowl: lettuce, chicken, a little quinoa, black beans, tomatoes, avocado, and cheese

Fried pork chops (yes, I used a little bread crumbs), cheddar brat, and spicy mayo kale salad

Chopped chicken stir-fry with broccoli and peas (this takes less than 15 minutes to make)

Chicken breast with sauteed mushrooms, kielbasa with collard greens, white beans, tomatoes, and spicy chicken broth

Chicken breast coated in cornstarch (less carbs than flour), with a raspberry chipotle glaze, and sauteed green beans and zucchini

Spicy Italian sausage, spicy garlic broccolini, and cloud/oopie bread (made with eggs and cream cheese... seriously)

Corned beef, cabbage and carrots (for St. Patrick's day)

Also, don't forget about my post on the wonders of Spaghetti Squash

Now, for dessert.

Dessert is a little harder to maneuver into a low carb territory due to the high sugar content of most items. But if you don't mind using a little fake sugar (don't mind if I do), its not hard to make a few great desserts.

Greek Yogurt Souffle

From: http://julesfood.blogspot.com/2012/10/greek-yogurt-souffle.html

1 cup plain greek yogurt...I use 0% Fage

3 large egg yolks

3 large egg whites

3 Tbsp AP flour

1/8 tsp salt

1 tsp vanilla extract or 1 vanilla bean (see I told you I'd give you other uses for the vanilla beans I convinced you to buy!)

1/8 tsp cream of tarter

1/4 cup sugar, or a sugar substitute like baking splenda

butter and "real" sugar for ramekins

Preheat oven to 375 F degrees, non convection.

Butter six 6oz ramekins.  Coat inside ramekin with sugar and knock out excess.  Set on baking sheet.

In a large mixing bowl whisk together yogurt, egg yolks, flour, salt and vanilla.  In a medium bowl or in your stand mixture, beat the egg whites and cream of tartar until foamy...then gradually pour in the sugar and whisk until firm, but soft peaks form...just don't whip so hard you break the whites. Add 1/3 of egg white mixture to the yogurt mixture and incorporate well.  Then, gently fold in another 1/3...then the remaining.  you want to keep as much volume as possible, of course. Divide evenly into ramekins, filled to about 3/4 to the top because when they fall you still want to have volume in the ramekin.

Bake on tray for about 15 minutes, until evenly risen and lightly browned around the edges.

DO NOT OPEN THE DOOR TO PEEK.

serve IMMEDIATELY for the full effect.

already falling, but still amazing!

These souffles are very easy to make. They remind me of a warm cheesecake. They do have a distinct 'greek yogurt' smell, but aren't as tart. We only ate two of them that afternoon, but the next day they were still so good. After they fall and cool, they are much more like a whipped cheesecake. I had mine for breakfast with blackberries. 

If you don't want to make them immediately, or you don't want all 6, you can mix them up, put them in the ramekins  and either refrigerate for two days or freeze for several months. Just bake them a few more minutes.

Approx. nutrition info

6 servings: 80 calories, 6.6 carbs, 2.5 fat, 2.3 sugar, 7.4 protein

Coconut Chocolate Mousse

adapted from: http://kojo-designs.com/2013/02/coconut-chocolate-mousse-quite-possibly-the-worlds-best-dessert/

This is another easy low carb dessert idea.

1 can of coconut milk (not lite). Some brands work better than others, but I used the first kind I found at publix (in the asian food section)

5 tablespoons of cocoa powder

2+ tablespoons of powered sugar (to taste, could probably substitute splenda because its so light)

pinch of salt (makes everything taste good, esp chocolate)

splash of vanilla extract

Directions: open the can of coconut milk and let it sit in a bowl overnight. If your can has a lot of runny coconut water on top, drain most of it off. This allows you to let the coconut solids to firm up. 

Combine the rested coconut milk with the cocoa and sugar and whip it with a mixer on a high speed until it gets fluffy (5-10 minutes). 

Time to eat! You can either spoon it into a bowl, eat it from the mixing bowl, or pipe it into fancy glasses rimmed in sugar.

These didn't taste super coconut-y but still very yummy!

Greetings from Disney World!

Healthy Buffalo (turkey) Meatballs

Its been a busy month so far down here in Florida. First, I completed my master's thesis and graduated! Yay!

Then, Ohio State beat Michigan, we got new couches, I began studying for my comprehensive exams, Chris and I attended a wedding, I started my holiday baking spree (more on that later), and this weekend we will enjoy some family time. 

                                        Go Buckeyes           Wood Stork seen at our pond

Hibiscus - Love December in FL

Brutus enjoying the new couches

In addition to all this fun, I've still been having some fun in the kitchen. As I explained in my last post, I love fried foods, but try to limit my intake as much as possible. To still enjoy my favorite foods, I've looked for yummy substitutions. I recently saw a recipe for healthy buffalo meatballs online (I forget where) and decided to make my own version of it. 

Healthy Buffalo Meatballs (w/ ground turkey)

1 package of ground turkey (~20 oz)

1 cup breadcrumbs (any kind)

1 cup shredded cheese

1 egg

1 cup panko breadcrumbs (preferably panko)

1 bottle buffalo wing sauce

1 bottle ranch or blue cheese dressing

oil

salt/pepper

celery for dipping

 Preheat the oven to 400 degrees. Mix the ground turkey, breadcrumbs, cheese and egg together. Roll the meat mixture into small meatballs and roll in the panko breadcrumbs. In a heated skillet that can be put into the oven (I used a cast iron skillet), lightly brown the meatballs. Finish cooking them in the oven (approximately 20-30 minutes, flipping halfway). When they're done, brush the meatballs with the buffalo sauce. Serve with celery sticks and enjoy!

Nice and toasty (careful, the pan is hot!)

Dinner!

What are your favorite junk food substitutions???

Crispy Honey Crunch Chicken Breasts

When given a choice between steak, pork, seafood, or chicken, my husband will always choose chicken. It kind of baffles me. I grew up eating a different meat every night, seldom having one type of meat twice in a row (except for Thanksgiving when we had leftover turkey for a month). Not my husband. He would eat chicken every night of the week without complaint.

Because of this, I've become very good at making a vast variety of chicken dishes so that I don't become too bored. Chicken Alfredo with spinach on Monday, General Tso's Chicken on Tuesday, Chicken Quesadillas on Wednesday, BBQ Chicken on Thursday, and then maybe something with sausage (Pasta a la vodka with sausage) on Friday for some variety. This is how it goes.

Therefore, I'm always on the lookout for new chicken dishes that are quick to make on a weeknight. Here is one of my new favorites. This is an especially quick meal to make if you do a little prep beforehand. It is also good for using up some of those spices from the back of your pantry. Adjust the spices to your liking.

Crispy Honey Crunch Chicken Breasts

Chicken & Breading:

3 boneless skinless chicken breasts (or 6-8 cutlets)

2 cups flour (wholewheat is good too)

4 tsp salt

4 tsp pepper

3 tbsp ginger

2 tbsp nutmeg

2 tsp thyme

2 tsp sage

2 tbsp paprika

1 tsp cayenne pepper

4 eggs

8 tbsp water

oil

Sauce:

several cloves of garlic

1 cup honey

1/4 soy sauce (low sodium)

1 tsp black pepper

First, slice the chicken breasts so that you have two cutlets. Then, place one slice at a time between two sheets of cling wrap and pound them out with a large blunt object (I have a meat hammer, but you can use a jar or heavy pan). This can be done beforehand or you can just buy cutlets (but I think the price they charge for cutlets is outrageous).

Sift together the flour and spices in a large flat bowl or pan (pie pans work well for this). In another flat bowl,  scramble the eggs together with the water to make an egg wash. 

Heat enough oil in a large pan with enough oil to cover the bottom of the pan. Then, take one chicken cutlet and cover it with the flour mix. Next dip it in the egg wash, and then back into the flour, patting the flour into the meat. Shake off the excess and put it into the hot pan to cook. Do this will all the chicken, careful not to over crowd the pan. When the chicken is brown (watch closely so it doesn't burn) place on a cooling rack laying in a baking sheet and keep it in a warm oven. Finish all the chicken.

Next, drain the oil out of the pan and add a tablespoon or so into the pan with the garlic. Cook the garlic for a minute and then add the honey and soy sauce mix. Carefully cook the honey mix down into a thick sauce. Remove the honey sauce from the pan.

If desired, add some greens into the hot pan (I used arugula) to wilt. Just stir the greens around for a minute or two and let them pick up the leftover sauce in the pan and golden bits from the chicken.

Serve the chicken on a plate, top with greens and sauce, and a side of roasted potatoes. Enjoy!

Soy Sauce Brined Turkey

Its time for Thanksgiving! Time for pigging out on tons of yummy, tradition-laden, foods.

Funny thing is, until last year, I wasn't really a fan of the Thanksgiving turkey. For most people, the turkey is the highlight of the Thanksgiving meal. For me, well, give me a steak or ham any day. That's not to say that I grew up eating dry, bland, turkey. I didn't! Every year, my dad would pull out the old charcoal webber grill to grill/smoke the turkey. It would always turn out moist with great smokey-ness. While I liked the taste of it, after one or two bites, it was enough for me.

When I had a chance to make a turkey for myself and Chris last year, knowing I didn't have a charcoal webber to use, I had to figure out how to make a turkey myself.

Luckily, I happened to catch this on the food network:

http://www.foodnetwork.com/videos/altons-turkey-brining-secrets/866.html

Ah yes. Alton Brown explaining the importance of brining a turkey. Always good eats, always good science. I was determined to use a brine on my turkey. But then I stumbled upon this:

 http://gastronomyblog.com/2010/11/16/soy-sauce-brined-turkey/

I'm not even going try to pretend I came up with this recipe or pretend that I made enough alterations to allow me to post it myself. Just go to the Gastronomy Blog, follow the directions, and ta-daa! A perfect, juicy, flavorful turkey.

I have used this recipe three times, about to use it again this year. I love it.

I hope you do too!

Let me know what you think!

Thanksgiving for two! Yummm!

General Tso's Chicken

I don't about you, but I love Chinese food. I could eat it every day. Unfortunately, take-out Chinese food isn't very healthy, especially my favorite dish, General Tso's Chicken.


After much searching and tasting, I have found a great recipe for homemade General Tso. It doesn't require deep frying and you can adjust it to your tastes. We like this so much, and I made it all the time!


This recipe can be made with chicken breast, tenderloins, thighs, shrimp (very good), pork, or tofu (never tried pork or tofu, but I bet it would be good). Its good over rice or noodles. You can add as many veggies as you want, but I usually just stick with broccoli. I have made it with broccoli, carrots, cabbage, broccoli slaw, corn, onions, bamboo shoots, mushrooms, edamame, etc.


General Tso's Chicken

• 1/2 cup brown sugar
• 3 tablespoons hoisin sauce
• 3 tablespoons rice wine vinegar
• 3 tablespoons ketchup
• 2 tablespoons soy sauce
• 1/2 cup water
• 3-4 tablespoons cornstarch
• 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 tablespoon olive oil
• 1 tablespoon sesame oil
• 1 head steamed broccoli (or other veggies)
• 3 tablespoons fresh ginger, finely chopped or grated
• hot pepper flakes (optional)
• sesame seeds (optional)
• green onions, chopped, for garnish
• hot rice, for serving

Instructions

• In a small bowl, mix together the brown sugar, hoisin sauce, rice wine vinegar, ketchup, soy sauce and water (if you like it spicy, add red pepper flakes and/or siracha). Set aside.
• In a large skillet, heat the olive oil. Dredge the chicken in the cornstarch and shake off any excess. Cook the chicken in the olive oil until browned. Remove the chicken from the skillet and cover with foil to keep warm.
• Using a paper towel, wipe the skillet clean. Add the sesame oil and ginger. Cook until fragrant, about 1 minute. Add the sauce mixture and bring to a boil. Simmer mixture for 2 minutes, or until the sauce thickens a bit. Add the chicken back into the skillet, toss to coat with sauce, and continue cooking until the chicken is cooked through.
• Serve garnished with green onions, hot pepper flakes (if desired) and sesame seeds (if desired).

The chicken gets a nice crisp crust that mimic deep frying without all the fat

Sauce, simmering

Yummm!