Baked Pork Tenderloin

Normally when I prepare pork tenderloin, I make a marinade, meaning it needs to sit in the marinade for several hours or overnight. NOT this one, which makes it very simple. The end result was juicy and very flavourful. We like to remove ours from the oven while it is still slightly pink in the middle, so you need to adjust the timing. This one reached 140 F between 15 and 20 minutes and I removed it from the oven and let it sit about 10 minutes. It was perfectly a little pink inside.

Baked Pork Tenderloin

Ingredients

  • 1 or 2 ½ pound pork tenderloins
  • 1 tablespoon oil
  • 2-3 tablespoons fresh lemon, lime, or orange juice (or 1 tablespoon of each)
  • 2 teaspoons Italian seasoning
  • 1 teaspoons garlic powder
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1 teaspoon chili powder
  • ½ teaspoon smoked paprika (optional but highly recommended)
  • ¼ teaspoon black pepper

1. Preheat oven to 400 degrees and lightly grease a large baking/casserole dish. Pierce tenderloins all over with a fork. Rub oil onto all sides of the meat.

2. Whisk together Italian seasoning, garlic powder, cumin, salt, chili powder, smoked paprika (if using) and black pepper. Sprinkle mixture over tenderloin(s), patting it onto the surface of the meat on all sides. Place in prepared baking dish and drizzle lemon/lime juice over the top.

3. Bake for 25-35 minutes until outside is browned and crispy and centers are cooked through to desired doneness (you can take them out on the early side if you like the centers a little pink).

4. Spoon juices from the dish over the meat. Allow to rest on a cutting board or in the baking dish for 5-10 minutes. Slice into 1-inch pieces. Spoon any remaining juices from the pan over the slices, garnish with fresh chopped cilantro if desired, and serve.

Easy Keto Chili NO Beans

Unheard of, where we are in Mexico, is chili as we know it in our country. Some northern chili has beans and some do not. This is the latter.

Easy Keto Chili NO Beans!

Ingredients

  • 2 pounds ground beef or turkey
  • 1 green bell pepper, finely chopped
  • 1 jalapeño, seeded and finely chopped
  • 2 cloves garlic, minced
  • 1 (10 ounce) can tomatoes with green chilies, undrained
  • 1 (15 ounce) can tomato sauce
  • 1 (32 ounce) carton beef broth
  • 1 (7 ounce) can tomato paste
  • 2 tablespoons chili powder*
  • 1 teaspoon oregano
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • salt and pepper to taste

*If you enjoy spicy chili, I would increase this to 3 tablespoons of chili powder.

Instructions

1. Brown the meat over medium heat in a medium size sauce pot or Dutch oven. Drain off any grease.

2. Add the remaining ingredients and stir well.

3. Allow chili to simmer over medium low heat uncovered for approximately 30 minutes until the tomato juice has reduced and thickened.

Serving size is 1.5 cups Calories 301

Carbs 11.1 gm. Net carbs 8.5 gm. Fiber 2.6 gm. Protein 24.3 gm. Sugar 7.6 gm.

Keto White Chicken Chili

Have leftovers, will whip up something…LOL Have had this recipe for sometime but never made it until this week. It is a great way to use up leftover rotisserie chicken! Great flavours, too!

Keto White Chicken Chili

Ingredients

  • 1 lb chicken
  • 1.5 cups chicken broth
  • 2 garlic cloves, finely minced
  • 1 4.5oz can chopped green chiles
  • 1 diced jalapeno (OMIT if you need less heat)
  • 1 diced green pepper
  • 1/4 cup diced onion
  • 4 tbsp butter
  • 1/4 cup heavy whipping cream
  • 4 oz cream cheese softened
  • 2 tsp cumin
  • 1 tsp oregano
  • 1/4 tsp cayenne (optional)
  • Salt and Pepper to taste

Instructions

In large pot, season chicken with cumin, oregano, cayenne, salt and pepper

Sear both sides over medium heat until golden

Add broth to pot, cover and cook chicken for 15-20 minutes or until fully cooked

While chicken is cooking, melt butter in medium skillet

Add chiles, diced jalapeno, green pepper and onion to skillet and saute until veggies soften

Add minced garlic and sauté additional 30 seconds and turn off heat, set aside

Once chicken is fully cooked, shred with fork and add back into broth

Add sautéed veggies to pot with chicken and broth and simmer for 10 minutes

In medium bowl, soften cream cheese in microwave until you can stir it (~20 sec)

Mix cream cheese with heavy whipping cream

Stirring quickly, add mixture into pot with chicken and veggies

Simmer additional 15 minutes

Serve with favorite toppings such as: pepper jack cheese, avocado slices, cilantro, sour cream

Southwest Chicken and Pasta Casserole

Another round of what to do with leftover rotisserie chicken…LOL. Just cannot resist a freshly cooked rotisserie chicken, but it usually lasts for three meals with only two of us. Came across this one, as usual, on Pinterest. It was a great marriage of southwest flavours! The recipe made enough to reheat the second day.

Great way to use up those little bits of dried pasta. If you look carefully, you will see shells and penne.

Southwest Chicken and Pasta Casserole

Ingredients

  • 2 cups uncooked spiral pasta
  • 1 cup sour cream
  • 1 cup salsa ( I love Pace Picante Sauce for this recipe)
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 can (15 oz) corn (drained)
  • 1 can (15 oz) black beans (drained & rinsed)
  • 2 cups cooked shredded/chunked chicken
  • 2 cups shredded cheese

1. Heat oven to 350 degrees. Prepare a 9×13 baking dish and spray with cooking spray. Set aside.

2. Cook pasta according to package directions. Don’t forget to salt the pasta water. I use about 1 teaspoon salt.

3. While pasta is cooking, combine sour cream, salsa, cumin, garlic powder, and onion powder in a large mixing bowl.

4. Drain the pasta when it’s done cooking and add into the sour cream mixture. Stir to combine. Add in the corn, black beans, chicken, and 1 cup of the shredded cheese. Stir together to combine.

5. Pour into the baking dish and sprinkle the remaining cheese on top. Cover with tin foil and cook for 20 minutes.

6. Take the tin foil off and let cook an additional 5 minutes. Garnish with green onions,, sour cream and more Pace Picante Sauce..

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

Slow Cooker Ropa Vieja (Cuban Shredded Beef)

Ropa vieja (Spanish for “old clothes”) is one of the national dishes of Cuba, but is also popular in other areas of the Caribbean such as Puerto Rico and Panama. It consists of shredded or pulled stewed beef with vegetables. This was a dish we had in Havana in 2014. The beauty is that it is done in a slow cooker.

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You can omit the olives, but trust me on this one. Serve with your favorite rice or use it with fresh tortillas.

Slow Cooker Ropa Vieja (Cuban Beef)

Ingredients

  • 3 lbs. beef flank steak (or substitute Mexican arrachera)
  • 1 cup beef broth
  • 1 (6-oz.) can tomato paste
  • 1 (14-oz.) can petite diced tomatoes
  • 1.5 tsp. salt
  • ¼ tsp. pepper
  • 1 tsp. oregano
  • 1 tsp. cumin
  • ½ tsp. turmeric
  • 1 Tbsp. apple cider vinegar
  • 1 small white onion diced
  • 2 bell peppers, diced ( I used red for contrast)
  • 1 cup Spanish olives – green
  • 3 whole garlic cloves, peeled

Cooked yellow rice for serving*

Slow Cooker Size:4-quart or larger

Instructions

  1. Add the beef broth, tomato paste, diced tomatoes, salt, pepper, oregano, cumin, turmeric and apple cider vinegar to the slow cooker. Stir.
  2. Add the flank steak and flip it around in the sauce so it gets coated. Add the bell pepper, onion, olives and garlic cloves, mix those items together to combine on top of the meat.
  3. Cover and cook on low for 9 hours on LOW without opening the lid during the cooking time. Shred the meat with 2 forks right in the slow cooker.

If you have been following me you know that our slow cooker cooks faster for some unknown reason. When I looked up cooking on HIGH (because I was short of time) it suggested 5 hours as the equivalent. Guess what? It was done in a little over 2.5 hours using an arrachera of 1.3 kilos.

LESSON—-dont let it cook while you are away at work unless you know your cooker very well. Keep checking  for doneness.

 

Grilled Salmon with Avocado Salsa

The salmon recipe was awesome, but I really did not enjoy the salsa. I will search out a different low carb one asap. Try it! You might like it…LOL. I have shown it here with the cauliflower rice. The salmon is buried underneath the salsa…sorry.

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Grilled Salmon with Avocado Salsa
Ingredients
2 lbs. salmon
1 tbsp olive oil
1 tsp salt
1 tsp ground cumin
1 tsp paprika powder
1 tsp onion powder
½ tsp ancho chili powder (used regular)
1 tsp black pepper

Avocado salsa ingredients:
1 avocado, chopped
½ small red onion, chopped
Juice from 2 limes
2 tbsp finely chopped cilantro
dash of salt

Instructions
1. In a small mixing bowl combine salt, cumin, paprika, onion powder, ancho chili powder and black pepper.
2. Rub the salmon fillets with the olive oil and rub with the spice mix.
3. Grill the salmon on medium heat for about 3-5 minutes or until desired doneness.
4. Mix the avocado, red onion, chopped cilantro, salt and juice from the limes in a small mixing bowl. Top the salmon with the avocado salsa.
Recipe by The Recipe Critic at https://therecipecritic.com/2014/07/grilled-salmon-avocado-salsa/

Lemony Chickpea (Garbanzo), Tomato and Goat Cheese Salad

Okay Cousin Bonnie, here is the salad recipe you asked for…it was yummy!

 

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Lemony Chickpea, Tomato and Goat Cheese Salad

Recipe by Michela Chiappa from Michela’s Tuscan Kitchen

Ingredients –

600g ripe tomatoes (I just drained a can of diced tomatoes)

 1 small bunch fresh basil

 extra virgin olive oil

sea salt and freshly ground black pepper

small handful walnuts

½ jar good quality chickpeas (about 300g)

pinch of dried cumin

1 teaspoon dried oregano

1 lemon

2 good handfuls of arugula

1 small round of crumbly, soft goat’s cheese

 

  1. Roughly chop the tomatoes and add to a serving bowl. Rip in most if the basil leaves, keep the baby leaves to one side. Drizzle over a little extra virgin olive oil and season with black pepper and salt.
  2. Place a small frying pan on a low heat, add the walnut halves and cook for 5 minutes until toasted and smelling delicious. When ready tip into a bowl.
  3. In a separate bowl, drain and the chickpeas. Add the cumin, oregano, lemon zest and half the juice and a drizzle of oil. Toss together with a good pinch of salt and pepper. Add the chickpeas to the tomatoes and toss together. Add the arugula and crumble over the goat’s cheese and walnuts.

Corn and Black Bean Dip x 2

Bonus day today as I have two similar recipes, one of which originated from our “sister” Jean in Peterborough, Ontario. She served it while we were visiting for her sons wedding in August. It has a great fresh taste when served with tortilla chips.

The second I ran across while waiting for Jeans recipe to arrive. The ingredients are very similar, with the exception of the avocado and the dressing.

  1. Corn and Black Bean Dip from Jean Johnston

1/2 cup sugar
3/4 cup apple cider vinegar
1/2cup olive oil
1 tbsp water

1 can lentils
1 can corn
1 can black beans, drained
1 cup each celery, green pepper and green onion
Jar of pimento ( I used red pepper because I didn’t have any pimento)
I added a few fresh spices. Her daughter suggested adding fresh cilantro which makes sense.

Mix all together and soak for at least 3 hours.  Drain and serve.

2. Black Bean, Corn and Avocado Dip

Prep time: 15 minutes Yield: 20 servings Serving size: 1/4 cup

Ingredients

  • 15 oz can black beans, drained + rinsed
  • 15 oz can yellow corn, drained + rinsed
  • 2 avocados, cut in half, pitted + cubed
  • 1 red onion, diced
  • 1 red bell pepper, chopped
  • ⅓ cup white wine vinegar
  • ¼ cup fresh cilantro, chopped
  • 1 Tbsp garlic, minced
  • 2 tsp olive oil
  • 1 tsp ground cumin
  • juice of one lime
  • salt and pepper, to taste

Instructions

  1. Place all ingredients in a medium size bowl and mix until combined.
  2. Refrigerate until ready to serve.

Let me know if you try either of these at your next event…

 

Coconut Chicken (pollo al coco)

Here is a straightforward recipe for a quick meal. I came across it in our local Costco magazine this month and decided to give it a try. My suggested changes are in red as always.

Pollo al Coco (Chicken with Coconut)

  1. MIX together –

1 teaspoon cumin. 1 teaspoon paprika and 1 teaspoon cilantro

  1. BLEND into –

4 pieces of chicken cut into cubes ( I used thighs)

  1. COOK in 1 tablespoon of olive oil for 8 to 10 minutes until cooked through
  2. ADD –

1 teaspoon of olive oil

1 small chopped onion

1 teaspoon fresh minced ginger

2 jalapeno chilies minced without seeds (can be omitted)

2 teaspoons minced garlic

SAUTE to blend the spices with the chicken

  1. ADD –

1 can cubed tomatoes

  1. SIMMER 7 to 10 minutes, stirring very frequently.
  2. ADD –

400 ml of coconut milk (next time I would use coconut cream to make a thicker sauce)

  1. HEAT through…

SERVE over rice…sprinkle with chopped parsley