Monthly Archives: July 2020

Egg Roll in a Bowl #2

Second version of this recipe… we both liked the finer chopped vegetables.

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Egg Roll in a Bowl

  • 1-pound ground pork or chicken
  • 4 green onions whites/greens separated
  • 2 teaspoons ginger grated
  • 4 cloves garlic
  • 1-pound coleslaw mix (Mrt. Lucky Broccoli, Cauliflower and Carrot )
  • 3 tablespoons soy sauce
  • 1 teaspoon sesame oil or to taste
  • cilantro & sesame seeds for garnish
  1. Brown pork in a pan until no pink remains. Drain fat
  2. Add the whites of the green onions, ginger, garlic, and coleslaw mix.
  3. Cook until slaw is tender, about 5 minutes. Stir in soy sauce and sesame oil and stir until coated.
  4. Garnish with cilantro, greens of green onions, and sesame seeds and serve.

Optional additions:

  • Chopped mushrooms, water chestnuts or other vegetables
  • Sriracha or hot sauce to taste

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Egg Roll in a Bowl #1

I made this version of Egg Roll in a Bowl last year and have been using it ever since while we were on the Keto Diet. It is great, but I have recently come across this one which uses a Mr. Lucky Mini Flakes of broccoli, cauliflower and carrots. It’s far easier than chopping up all that cabbage…LOL.

The original recipe from Tasha Metcalf with the cabbage is below.

Keto Egg Roll in a Bowl   Tasha Metcalf

Prep Time 5 minutes     Cook Time 15 minutes    Servings 6

Ingredients

  • 1-pound ground pork OR chicken
  • 1 head cabbage thinly sliced
  • ½ onion medium, thinly sliced
  • 1 tablespoon sesame oil
  • ¼ cup soy sauce or liquid aminos
  • 1 clove garlic minced
  • 1 teaspoon ground ginger
  • 2 tablespoons chicken broth
  • Salt and pepper to taste
  • 2 stalks of green onion

Instructions

Brown ground pork in a large pan or wok over medium heat.

Ensure cabbage and onion is thinly sliced into long strands. Use a spiralizer to cut the vegetables for quickest results.

Add sesame oil and onion to pan with browned ground pork. Mix together and continue cooking over medium heat.

Mix soy sauce, garlic, and ground ginger together in a small bowl. Once onions have browned, add the sauce mixture to the pan.

Immediately add the cabbage mixture to the pan and toss to coat the vegetable and evenly distribute ingredients. Add chicken broth to the pan and mix. Continue cooking over medium heat for three minutes, stirring frequently.

Garnish with salt, pepper, and green onion.

Nutrition Facts

  • Calories 268
  • % Daily Value*
  • Total Fat 18g 28%
  • Total Carbohydrates 10g 3%
  • Protein 15g 30%
  • * Percent Daily Values are based on a 2000 calorie diet.

Keto Taco Zucchini Boats

These really do not have to be labelled as KETO, they are just plain great for everyone, especially kids. I served them with a dollop of sour cream. You could also add guacamole as a garnish. My zucchini were medium size, hence I ended up with 4 halves. If you are using larger zucchini, you could get along with ONE half and a salad alongside.

*In lieu of the cumin, chili powder and salt, I used my homemade taco seasoning.

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Keto Taco Zucchini Boats

Servings 8

Ingredients

  • 4 Zucchini depending on how many people…
  • 1-pound Ground beef
  • ½ cup Bell Peppers mixed Red & Yellow, finely diced
  • 1 tablespoon Chili Powder
  • 2 teaspoons Cumin
  • 1/2 teaspoon Salt
  • ¼ cup Water
  • 8 ounces Cheddar cheese shredded
  • 1/2 cup Salsa

Instructions

Preheat oven to 400°F

Prepare your zucchini by trimming off the stem end. To do this I just gently round the end of the zucchini with a knife, removing the stem. Then cut each zucchini in half lengthwise. Use a measuring spoon (teaspoon)or melon ball scoop, to hollow out the zucchini forming a boat.

Place the zucchini boats in a greased baking dish and sprinkle a small amount of salt over them.

In a skillet over medium high heat brown the ground beef.

Add bell peppers, chili powder, cumin, salt, and ¼ cup of water to the ground beef. Continue to cook until vegetables are softened and water has been absorbed.

Once the beef mixture is ready fill each zucchini boat with the beef and vegetable mixture.

Top the zucchini boats with cheddar cheese.

Bake for 20 minutes or until zucchini has softened and cheese is melted.

Pour salsa over boats before serving. Optional sour cream and guacamole?

Nutrition

Serving: 1boat | Calories: 242 kcal | Carbohydrates: 6g | Protein: 19g | Fat: 16g | Saturated Fat: 8g | Monounsaturated Fat: 3g | Cholesterol: 64mg | Sodium: 482mg | Potassium: 301mg | Fiber: 1g | Sugar: 3g | Vitamin A: 5400IU | Vitamin C: 38.8mg | Calcium: 2180mg | Iron: 1.4mg

Brown Sugar Carnitas

Carnitas, literally meaning “little meats”, is a dish of Mexican cuisine that originated in the state of Michoacán. Carnitas are made by braising or simmering pork in oil or preferably lard until tender. The process takes three to four hours, and the result is very tender and juicy meat, which is then typically served with chopped coriander leaves (cilantro), diced onion, salsa, guacamole, tortillas, and refried beans (frijoles refritos).

Pork carnitas are traditionally made using the heavily marbled, rich boston butt or picnic ham cuts of pork. The 6–16 lb (3–7 kg) sections are usually cut down to a workable (6–10 lb) size and seasoned heavily before slow braising or deep frying.

The traditional way to cook carnitas is in a copper pot (or any thick-bottomed pot), which disperses the heat evenly in a process similar to confit. Lard is used to cover the dish in proportion to the amount of meat being cooked. Once the lard has melted, pork and flavorings are added (usually salt, chili, cumin, oregano or Mexican oregano, marjoram, thyme, bay leaf, and crushed garlic cloves). Traditional carnitas are then made by a process of simmering the meat in the lard until tender over a very low heat. Once appropriate tenderness is achieved, the heat is turned up and the outside of the pork begins to crisp. At this stage, the collagen in the meat has broken down sufficiently to allow it to be pulled apart by hand or fork or chopped with a cleaver. (WIKIPEDIA)

Having read that, you are probably thinking TOO MUCH WORK! Indeed, my spouse made carnitas the traditional way, complete with the copper pan we bought in Quiroga when we visited that area of Mexico. It took hours and was incredible BUT….too time consuming and messy!

One of my favorite Mexican TV cooks is Pati Jinich, who has a program on PBS and on YouTube (Pati’s Mexican Table). The following recipe is her version and done on the stovetop in a Dutch oven. It was PERFECT and a lot less onerous.

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Brown Sugar Carnitas

Ingredients

  • 1 cup lard, vegetable shortening, or oil (I used oil)
  • 3 to 4 pounds boneless pork shoulder or butt, fat on, cut into 3” chunks
  • 4 teaspoons kosher or sea salt, divided
  • 1 teaspoon freshly ground black pepper
  • 2 cups milk, divided
  • 2 garlic cloves
  • 1/4 white onion, coarsely chopped
  • 2 bay leaves
  • 1/2 cup brown sugar or brown sugar substitute.

Heat the lard in a large Dutch oven or heavy casserole over medium-high heat. Season the meat with 2 teaspoons of the salt and the black pepper. Once the lard has melted, add the meat, brown on all sides, stirring and flipping as it does, for about 10 to 12 minutes.

In the jar of a blender, pour 1 ½ cups of the milk and add the garlic, onion and remaining 2 teaspoons of salt. Puree until smooth. Pour over the meat and let it come to a simmer, then reduce heat to medium-low, drop in the bay leaves, and cover. Cook covered for 1 hour and 15 minutes, flipping the chunks of meat a couple times in between.

In a small bowl, combine the remaining ½ cup milk with the sugar. Pour over the carnitas, stir, and let them continue to cook, uncovered, for another 4 to 5 minutes.

Turn off the heat.

With a slotted spoon, remove the meat and place in a bowl. Shred with a couple forks, add a couple tablespoons of the seasoned fat remaining in the casserole and toss.

This is normally eaten in  tacos with toppings like sour cream, guacamole, pico de gallo salsa, etc. As you can see we skipped the tacos/tortillas and simply plated it with some rice and green beans.

Stacked Tomato and Goat Cheese Salad

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Stacked Tomato Salad with Black Olive Tapenade and Sweet Basil Dressing

Ingredients

  • 3 pounds ripe tomatoes, (beefsteak, yellow, and heirloom), sliced into 1/2-inch thick rounds
  • Tapenade, recipe follows*
  • 1-pound goat cheese, thinly sliced (or use Mozzarella, but goat is better)
  • Fresh basil leaves and sprigs, for layering and for garnish

Sweet Basil Dressing, recipe follows below

Directions

Place a tomato slice on a plate and spread with some of the tapenade. Then place a slice of the goat cheese on top, add a few basil leaves, and finish with another tomato slice. You can add another layer to make Napoleon as high as you desire. Top with another small spoonful of the tapenade and then drizzle the Sweet Basil Dressing over the tomato and around the plate. Garnish with a sprig of fresh basil and repeat to make 4 to 6 plates. For a smaller version, use Roma tomatoes.

Tapenade (Honestly, I buy a small jar at the store…a whole lot easier)

  • 2 cups kalamata or niçoise olives, pitted
  • 3 cloves garlic, peeled, coarsely chopped
  • 5 anchovy fillets
  • 2 tablespoons pine nuts
  • 1/2 cup olive oil
  • Salt and freshly ground black pepper

Combine olives, garlic, anchovies and pine nuts in a food processor and process until smooth. With the motor running, slowly add the oil until emulsified. Season with salt and pepper, to taste.

Sweet Basil Dressing

  • 1/4 cup red wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 tablespoons honey
  • 3/4 cup pure olive oil
  • Salt and freshly ground black pepper
  • 12 basil leaves, cut into chiffonade (roll the leaves in a little tube shape and slice across the leaves)

Whisk together vinegar, Dijon mustard, and honey in a medium bowl. Slowly whisk in the olive oil until emulsified. Season with salt and pepper, to taste, and then stir in the basil.

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