Basic Low Carb Meatloaf
It’s a New Year and I am determined to get things started off right. Although I could have celebrated New Year’s Day eating badly, I found some time to cook a low carb meal. The weather is cold and some comfort food was in order. This meatloaf would have been better with a little mashed cauliflower, but to keep things simple I just served it with a mix of steamed vegetables.
This is a basic meatloaf recipe that can be adjusted to suit different tastes. Some may want to add some low carb vegetables or cheese like parmesan. Additional spices can also be added to enhance the flavor. The tomato paste, sweetener and vinegar can be omitted to lower the carbs, but I wanted to have the tangy taste of catsup mixed in so I added these.
Basic Meatloaf
2 lb. lean ground beef
2 tablespoons dried minced onion
¾ cup crushed pork rinds
1 6 oz can tomato paste
¼ cup Splenda or equivalent sweetener, I used liquid sucralose
2 teaspoons white vinegar
2 eggs
2 tablespoons Worcestershire sauce
¼ teaspoon dried basil
2 tablespoons olive oil
1 teaspoon salt
¼ teaspoon black pepper
Lightly spray a 5×9 inch loaf pan with oil or line with foil. Combine all ingredients in large bowl and mix until blended. Pat into loaf shape and place in pan. Bake at 350 degrees F until meat thermometer registers 165 degrees F (about 1 hr to 1 hr 15 min). When meat is done, juices will be clear. Drain any fat and let sit about 10 minutes before slicing.
Makes 8 servings
Net carbs per serving: 4g
Basic Chicken Salad
Lately, I’ve been keeping convenient foods in the fridge for quick and easy snacking. I haven’t been wanting to eat large meals, just more small meals throughout the day. Because of this, I’ve been making salads and cutting up fruit to keep in the fridge for a quick bite. Chicken salad has been a staple for me lately. I like to have mine in half of a low carb pita pocket with cheese, lettuce and tomato. It’s a quick thing to put together when I’m feeling hungry that will fill me up for a couple hours. This is the basic recipe, I’ve added other things like onion, peppers, and pickles when I’m looking for extra crunch.
Basic Chicken Salad
2 pounds boneless chicken breasts, without skin
3-4 stalks celery, finely chopped
1 cup mayonnaise
¼ teaspoon salt
pepper , to taste
Poach chicken breasts in water or broth by covering for 30 minutes after liquid boils. Remove chicken and allow to cool. Shred chicken into small pieces. Mix chicken and celery. Stir together mayonnaise, salt and pepper until well blended. Spoon mayonnaise mixture over chicken mixture and stir to coat. Store in refrigerator. Serve chilled.
Makes 6-8 servings
Net carbs per serving: < 1g
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Spinach Tomato Meatza Pizza
You may have heard of a meat crust pizza referred to as Meatza. It’s basically a seasoned ground beef mix cooked flat to make a crust then topped off with tomato sauce and cheese. You can add your favorite pizza toppings if you wish. I decided to use tomato slices instead of sauce and added some chopped spinach. If you have a favorite low carb meatball recipe, I’d give it a try for the crust because my crust tasted similar to a meatball. Next time, I may try using pizza sauce and a different, but I thought it was good with the tomatoes and spinach.
Spinach Tomato Meatza Pizza
2 eggs
½ cup parmesan cheese, grated
2 teaspoons Italian seasonings
1 teaspoon garlic powder
1 teaspoon salt
2 pounds ground beef
2 tomatoes
9 ounces frozen chopped spinach, cooked and drained
2 cups mozzarella cheese, grated
Beat the eggs with the parmesan cheese and all seasonings. Add the ground beef and mix until well combined. Spread the mixture onto a large baking sheet with sides (a jelly roll pan works well). The mix doesn’t have to fill the bottom of the pan, I made rounded ends.
Bake for about 20 minutes in a 450 degree F oven. Remove from oven and drain off any grease. Place sliced tomatoes and spinach on top then sprinkle with mozzarella cheese. Return to oven on a high rack near broiler. Broil until cheese is melted and brown.
Makes 8 servings
Net carbs per serving: 3g
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Cinnamon French Toast
Since I don’t have any time to cook breakfast on work days, I like to cook at least one special morning meal on the weekend. This Saturday, I made cinnamon french toast with the basic quick bread recipe I developed earlier in the week. This bread held together well when sliced and wasn’t soft like many store bought white breads. Therefore, I cut the bread into regular half inch slices instead of the thicker one inch slices for making french toast. This is a wonderful recipe to make ahead and freeze in individual serving portions.
Cinnamon French Toast
1 loaf Basic Quick Bread
2 eggs
2 Tablespoons almond milk
½ teaspoon vanilla extract
1 teaspoon cinnamon
sugar free pancake syrup (I prefer Walden Farms with zero carbs & calories)
Slice basic quick bread into slices of desired thickness. In pie pan, whisk together eggs, almond milk and vanilla. Slowly whisk in cinnamon. Dip each slice of bread in the egg mixture and cook on hot skillet or grill until both sides are browned. Serve with sugar free pancake syrup.
Makes 16 slices
Net carbs per slice: 1.6g
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Baked Soy Beans with Beef
Baked Black Soy Beans with Beef
This dish looks a lot like chili, but the taste is very different. It has more of the sweet and smoky flavor of baked beans with the addition of ground beef. Although traditionally a summer picnic food, I was craving baked beans in the middle of the winter. To put a little twist on things and add extra protein, I beefed it up. I did like the flavor, but next time, I may eliminate the beef and add two more cans of soy beans to make it more of a bean side dish.
Baked Beans with Beef
3 slices bacon
1 pound lean ground beef
1 Tablespoon dried minced onion
¼ teaspoon garlic powder
2 15 oz cans black soy beans, drained
¼ cup water
1 6 oz can tomato paste
¼ cup cider vinegar
20 drops stevia glycerite
1 teaspoon blackstrap molasses
1 ½ teaspoons liquid smoke flavoring
1 teaspoon salt
¼ teaspoon ground black pepper
Cook bacon over medium high heat until evenly brown. Drain, crumble, and set aside. In same pan, cook ground beef with dried onion and garlic powder until beef is evenly brown. Return bacon to pan. Mix in the drained beans, water, tomato paste, stevia, molasses, vinegar, and liquid smoke. Season with salt and pepper. Place in baking pan, cover and bake at 350 degrees F for 1 hour.
Makes 8 servings
Net carbs per serving: 5g
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Categories: Beans (Legumes), Beef, Main Dishes Tags: bacon, bean, beef, low carb, recipe, soy
Dreamfields Macaroni and Cheese
Dreamfields Macaroni and Cheese
It’s a cold snowy day here today and nothing feels better in this weather than some comfort food. Macaroni and cheese is an old favorite that is something that isn’t allowed on a low carb diet because of the pasta. However, using Dreamfields pasta instead of regular high glycemic pasta makes it possible for low carbers to enjoy this classic casserole again. The kids will even eat this dish without complaints.
Dreamfields Macaroni and Cheese
1 ½ cups Dreamfields Elbows, cooked and drained
1 ½ cups shredded cheddar cheese
½ cup almond milk
¼ cup heavy cream
1 large egg
1 teaspoon Dijon mustard
⅛ teaspoon garlic powder
¼ cup crushed pork rinds
Combine pasta, cheese, almond milk, cream, egg, mustard, and garlic powder in medium bowl. Pour into 8×8 baking dish. Sprinkle crushed pork rinds on top. Bake at 350 degrees for 20-25 minutes.
Makes 6 servings
Net carbs per serving: 4 g
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Categories: Casseroles, Main Dishes Tags: cheese, low carb, pasta, recipe
Crustless Asparagus Quiche
Low Carb Crustless Asparagus Quiche
Since the beginning of the year, I have been following a strict low carb and low calorie diet along with regular exercise. I have lost over five pounds which is the few pounds I gained over the holidays and some extra. Right now, I am the lightest I have been in over twenty years. It could be a coincidence, but I had my thyroid medication switched from Armour to NP Thyroid on January 4th. Some of my quick weight loss could be from the change in my prescription. From what I’ve read online, NP Thyroid is a more effective thyroid hormone replacement medication when compared to Armour. I do feel better on the NP Thyroid, but may be slightly hyperthyroid. My doctor recommended that I wait six weeks before having my thyroid levels tested, so I will know for sure next month.
Crustless low carb asparagus quiche with spinach, mozzarella and parmesan
I have been eating a lot of eggs over the last couple weeks during my weight loss period. I don’t always have time in the morning to cook eggs so I like to bake a crustless quiche to slice for quick breakfasts. Spinach and cheese is my favorite quiche, but I had a bag of frozen asparagus in the freezer and thought I’d give it a try with a little bit of baby spinach leaves. The result was delicious and a true morning treat with little effort.
Crustless Asparagus Quiche
8 ounces frozen asparagus, cooked
2 cups baby spinach leaves
6 eggs, beaten
2 ¼ cup mozzarella cheese, grated
2 Tablespoons parmesan cheese, grated (can stuff is fine)
2 cloves garlic, minced
salt and pepper to taste
Grease a 9-inch pie pan. Combine eggs with 2 cups of grated mozzarella cheese and garlic. Reserve about 1/4 cup of the egg mixture. Stir spinach leaves in remaining egg mixture and pour into the prepared pan. Layer asparagus on top of egg mixture in pan. Pour reserved egg mixture on top. Spring remaining 1/4 cup mozzarella and 2 tablespoons parmesan cheese on top. Bake at 375 degrees F for about 30 minutes or until edges start to brown.
Makes 8 servings
Net carbs per serving: 1.5g
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Crustless Spinach Cheese Pie
Crustless Spinach Cheese Pie
This past holiday week, I decided to enjoy some of the foods I typically stay away from during the year. Now that the New Year is here, it’s time for me to get back on track. Although I did have a few of my favorite cookies and some regular eggnog, I kept the portions within moderation. My main meals were still kept low in carbs, but it is nice to have a few treats after being good all year.
Low Carb Spinach Cheese Quiche Pie
This is a recipe that I haven’t made in a long time. It’s a very simple dish that is great for those just starting out on a low carb diet. Although I like to make it in a pie pan, it can be baked in a square dish or doubled to fit into a 9×13 pan.
Crustless Spinach Cheese Pie
10 oz. frozen chopped spinach, defrosted and drained
5 eggs, beaten
2 ½ cups cheese, any kind (I used a fiesta blend)
1 teaspoon dried minced onion
¼ teaspoon garlic powder
salt and pepper to taste
Grease a 9-inch pie pan. Combine all ingredients and pour into prepared pan. Bake at 375 degrees F for about 30 minutes or until edges start to brown.
Makes 8 servings
Net carbs per serving: 1.5g
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Categories: Eggs, Main Dishes, Side Dishes, Vegetable Tags: cheese, egg, low carb, recipe, spinach
Spaghetti Squash Lasagna Casserole
Low Carb Spaghetti Squash Casserole
I made this hearty casserole after the holiday leftovers were gone with the spaghetti squash I bought during my Thanksgiving meal grocery trip. I usually cook spaghetti squash by slicing it in half and baking it in a pan with a little water until tender. The strands that come out of the cooked squash make a great pasta substitute. For an easy dinner, I just add some spaghetti sauce with meat and sprinkle parmesan on top. This time, I thought I’d try something more like lasagna. It was a little more work, but I enjoyed having more cheese in the dish. The leftovers were also great for easy after work dinners this week.
Spaghetti Squash Lasagna Casserole
1 medium spaghetti squash, cooked
1 ½ cups ricotta cheese
½ cup parmesan cheese
1 large egg
1 lbs. bulk sausage or ground beef, browned
1 ½ cups SF spaghetti sauce
1 cup mozzarella cheese
Scoop cooked squash out and layer at the bottom of a 9×9 baking pan. Mix ricotta and parmesan cheese with egg then spread mixture on top of squash. Layer meat over cheese mixture then pour sauce over. Top with mozzarella cheese. Bake at 350 degrees F for about 25 minutes.
Makes 8 servings
Net carbs per serving: about 5 g
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Categories: Beef, Casseroles, Main Dishes Tags: casserole, lasagna, low carb, recipe, spaghetti, squash
No Noodle Spinach Meat Lasagna
No Noodle Spinach Meat Lasagna
Last week, I was looking to make a casserole that would provide a weeks worth of lunch and possibly a few dinners. We had a few late season eggplants in the garden and I picked up a tub of ricotta cheese at the grocery store that week. It has been a while since I made a lasagna and I knew that it would make enough to feed me for a while. Since I’ve been working extended hours at work, I haven’t had a lot of time for cooking. This was a perfect dish to keep me full during those long days.
Low Carb Lasagna
No Noodle Spinach Meat Lasagna
2 medium eggplants, cooked (optional)
1 ½ pounds ground sausage or ground beef
1 clove garlic, minced
1 14.5 oz can tomatoes, cut up
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 teaspoons dried basil
1 teaspoon salt
1 tablespoons extra virgin olive oil
2 10 oz boxes frozen chopped spinach, cooked and drained
2 large eggs
2 ½ cups ricotta
2 cups grated mozzarella
¾ cup grated Parmesan
Salt and freshly ground black pepper
If using the optional eggplant layer, they need to be roasted first in a 400 degree oven. Slice eggplants lengthwise about 3/4 inch thick. Brush both sides of slices with oil and season with salt and pepper. Roast until soft and golden, about 25 minutes, turning each slice halfway through cooking time.
Cook sausage or beef in skillet with garlic until browned then drain off any grease. Add canned tomatoes, sauce, tomato paste and sauce. Mix until meat and sauce are well combined. In medium bowl, beat eggs then stir in ricotta and parmesan cheese.
Grease a rectangular 9×13 baking dish with the olive oil, add a large dollop of meat sauce and spread it around on the bottom of the pan. Put a layer of eggplant (if using) in the pan; top with a layer of half the meat sauce, half the spinach, and half of the ricotta mix , sprinkle on half the mozzarella. Repeat the layers.
Bake in preheated 400 degree oven until the lasagna is bubbling and the cheese is melted and lightly browned on top, about 30 minutes.
Makes 24 servings
Net carbs per serving: 4.5 g or 3.4 g without eggplant
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Categories: Beef, Casseroles, Main Dishes Tags: casserole, lasagna, low carb, recipe
