Category Archives: Beef

Sooo good! A delicious Corned Beef and Asparagus Breakfast

Image: Asparagus and Baked Eggs

Well, this is a little late for a St. Patrick’s Day brunch, but who needs that excuse to make a tasty breakfast with sliced corned beef? You can also substitute in Canadian bacon or slices of turkey. I found this recipe in my excursion looking for paleo recipes that are also low in carbs. And It’s also low enough to satisfy the keto fans. Of course, I made a minor change or two, such as the extra seasoning and adding a garnish of avocado, but those are optional.

St. Patrick’s Day Brunch Asparagus and Eggs

4 Eggs
1 Leek, sliced
1/2 bunch Asparagus. sliced
4 slices Corned Beef, quartered
1/2 teaspoon Garlic, minced
1 teaspoon Olive Oil
1/2 teaspoon Mrs. Dash Tomato, Garlic and Basil seasoning (optional)
Sea salt and freshly ground black pepper to taste
1/2 Avocado for garnish (optional)

Preheat oven to 400 degrees (F.).

Slice the vegetables and cut the corned beef slices into quarters. (If your corned beef is a small cut, then just cut in half.)

Heat a teaspoon of oil in a skillet that can go to the oven.

Add the garlic and leek to the skillet and stir cook for two minutes. Then add the asparagus and all of the corned beef pieces except 4. Cook and stir for about 6 minutes until the asparagus is almost tender.

Put the four pieces of corned beef on top, one in each section of the pan. (I used a square pan, so each corner had a piece of corned beef in it.) Press down on the corned beef piece to make a small well, then crack an egg into the corned beef. Repeat with the other three sections. Sprinkle with salt and pepper.

Photo: Asparagus with eggs in the pan

Bake for 5 to 6 minutes until the egg white is fully set. If you like your yolk non-runny, cook about 7 to 8 minutes.

If you wish, sprinkle a little cheese over the top before servings. Makes two servings or four servings if you’re not super hungry or want even lower carbs.

TIPS: This may be made with bacon in place of the corned beef. Use four or more slices. You can also use Canadian bacon, ham, or turkey slices.

Based on a recipe at

A Twist on the Corn Dog

Photo: Frankfurter in biscuit called a Frankenpot.

Ever have the urge for a corn dog? One of those batter-covered frankfurters on a stick dipped in mustard or mayo can be a wonderful taste of comfort food. Unfortunately, corn bread batter is one of those things that can really pack on the pounds.

My alternative to it is this tasty hot dog in a pot, a personal-sized batter-covered frank made with low carb flours and golden flax meal. While it doesn’t replicate the corn dog, it is similar and satisfies my cravings for this simple summer fair food. Give it a try.  With this flexible recipe and you can add several variations. I haven’t tried the sauerkraut option, but I don’t see any reason it won’t work.

Frankenpot in a one cup ramekin. Run a thin knife around the edge and flip upside down to remove to a plate.


Recipe by Rene Averett

This is a simple, low carb version of a corn dog, except it doesn’t use cornmeal. Instead, I’ve substituted in golden flax meal. It has the texture and a bit of the taste of the corn dog although it is baked instead of fried, so it isn’t quite the same.

If you want to try to fry it, I suggest baking it part way, then dropping it in a fryer for a couple of minutes to brown the exterior. I’d also leave off the cheese topping until after it’s fried.

Per 1 person serving

1 Hot dog or frankfurter
1 Egg
1 tablespoon Vegetable Oil
1 tablespoon ground Golden Flax Meal
2 tablespoons Low Carb Flour
1/2 teaspoon Baking Powder
1/4 cup shredded Cheddar Cheese
Pinch of Salt
1/2 teaspoon Sugar Substitute
Pinch of Black Pepper, if you wish
1/4 teaspoon Garlic Powder (optional)
Mayonnaise and/or Mustard for dipping

Additional add-ins you can try:
1 tablespoon Onions, chopped
1 tablespoon Green Chilies, chopped
2 tablespoons Chile Con Carne, no beans
1 tablespoon Sauerkraut, drained

Preheat the oven to 365 degrees (F). Spray a one-cup ramekin with baking spray. (You can also use an oval ramekin that fits the uncut frankfurter or any other shape you want.)

In a small bowl, add egg and oil and whisk until blended. Add sugar substitute, baking powder, salt, pepper, flour, and flax meal. Stir until completely blended and smooth. Put 1/2 of the batter in the bottom of the ramekin. Cut the hot dog into 1/2 inch rounds and layer them over the mixture.

At this point, add any of the additional add-ons you wish to include. Sprinkle 1/2 the shredded cheese over the top and spoon the remaining batter over the top, smoothing it out. Sprinkle the rest of the cheese on top.

Bake for 20 to 25 minutes until golden brown.

Let cool and eat with a dipping sauce of mayonnaise and mustard or use either alone. I love this with a mayonnaise and cranberry mustard sauce.

Nutrition Information per serving:
Calories: 538 Fat:46.9 g Net Carbs: 6.3 g Protein: 22.1 g

With onions, add 0.6 grams of carbs to the count.
With green chiles, add 0.5 grams
With chili con carne with beans, add 3.4 grams
With sauerkraut, the count is the same as with onion.

Loaded with onion, chiles, and chile con carne, the total net carbs are 10.9 g.

Hint: For a simple dipping sauce, I mix 1 tablespoon Mayonnaise and a teaspoon of Cranberry Mustard together. You can also use regular mustard. For a touch of sweetness, add a little sugar-free sweet pickle juice or a drop of liquid sweetener.

Looking for a more savory sauce? Use a couple of tablespoons of Ranch Dressing or a Sugar-Free Honey Mustard Dressing.

Give this a try and if you come up with some other good add-ins, let me know.


Quick and Delish Steak and Cheese Bake

Steak cheese bake photo.

I love it when a recipe jumps out at me and screams, “I’m low carb!” This easy cheese baked steak, that I found at did just that. It’s so simple to make and so delicious to eat. I moved it right into my make-often file.

While it calls for steak tips, I couldn’t find any at my grocery store, but they did have a lovely package of round streak cut for carne asada, which is thinly sliced and much less expense than many cuts of meat.So I took this and sliced it into smaller strips and used that to make a tender, perfectly cooked dinner. This would be awesome served with thick plank celery root fries or turnip or butternut squash fries. I served with a cauliflower rice medley from Green Giant and some red beans. It would also be great as a steak sandwich.

Steak and Cheese Bake

1 pound Steak Tips or other steak choice
1 cup Sharp Cheddar Cheese, grated
1 cup Fontina Cheese, grated
6 slices Bacon, optional
1 medium Onion, thinly sliced or chopped
2 cloves Garlic, minced
2 tablespoons Herbs de Provence
Sea Salt and freshly ground Pepper, to taste

Preheat the oven to 375 degrees (F.) I used my stove to oven copper skillet for this, but you can transfer the steak mixture to a casserole dish.

Cook the bacon until it is almost done. It will cook more in the oven. If you didn’t cut it into small pieces before cooking, then let it cool and break it into pieces. If you cooked the bacon in a skillet, drain off most of the fat, but leave a little in the pan.

Add the steak tips or pieces and cook on high heat, turning until the steak is browned on all sides.Remove to a plate and set aside.

Reduce to medium heat,add the onions and cook until almost translucent, then add the minced garlic and cook another minute or two.

Turn heat off and add the steak and bacon to the skillet and mix it together. If you are moving it to a casserole, add the steak and bacon, then add the onions and garlic and mix it in the casserole pan. Sprinkle 1 teaspoon Herbs de Provence, about 1 teaspoon of sea salt, and pepper into the mixture and stir.

Sprinkle both cheeses over the top evenly and sprinkle a little more of the Herbs de Provence on top.

Bake for 15 to 20 minutes until the cheese is bubbly and toasty and the steak is cooked to your preference. If you prefer it pinker, then go with less time.

Let sit about 5 minutes, then serve. Makes 6 servings.

Nutrition Information per serving:
Calories: 310 Fat: 20.0 g Net Carbs: 2.2 g Protein: 28.1 g

Pizza in a Skillet

A couple of weeks ago, I posted a link to a Crock pot Pizza recipe from Your Lighter Side on my Facebook page. While I haven’t tried the crock pot version, I did go for the pan version and made adjustments for my preferences. I used a  square copper skillet that can go from stove top to oven to make mine, but you can also use a large cast iron skillet or build your pizza in any large casserole dish. Then it is baked.

Here’s a trick though. If you use a large skillet-at least 9 to 10 inch round or square skillet-to make it, you can turn the heat down on the stove to a simmer, put the top or tent with foil over the pan and cook it on the stove top for about 30 minutes. The cheese won’t brown, but the ingredients will cook and the cheese will melt into it.

Most of the ingredients in this can be swapped with other preferred items such as artichoke hearts, pepperoni, anchovies, or whatever you like on your pizza. Don’t eat meat? Simply omit and add more vegetables like cubed eggplant, zucchini, Brussels sprouts, or whatever. Pizza, even in a skillet, is versatile.

Pizza in a Skillet

1/2 pound Ground Beef
1/2 pound Italian Sausage
1/2 cup sliced Mushrooms
1/4 cup sliced Bell Peppers or Mini-Peppers
1/2 cup diced Onions
1-1/2 cups Cauliflower, riced
2 cups Mozzarella Cheese, shredded
1 teaspoon minced Garlic
1 cup Pasta Sauce of choice (look for low carb)
2 cups fresh Spinach

I used Pumpkin Chipotle Pasta Sauce from my local Raley’s brand but you can use whichever pasta sauce you prefer. The nutrition information is based on a Vodka Pasta Sauce.

Preheat oven to 30 degrees (F.).

Put the cauliflower into a food processor and process until riced. Add 1 cup of the mozzarella and pulse until it is chopped and mixed into the rice. In a large and deep ovenproof skillet, such as a copper or cast iron one, press the cauliflower and cheese mixture into the bottom of the pan. Bake for 10 to 15 minutes until lightly browned. Remove from oven and set aside to cool.

In a large skillet, cook the ground beef and sausage until almost done. Remove to a bowl, but leave the oils. Add the onions and garlic to the pan and saute until onion is tender. Add to the ground beef and sausage and mix together.

In the deep pan with the cauliflower crust, spread 1/3 of the pasta sauce on the bottom, top with 1/2 the spinach leaves making a mostly solid layer of greens. Add 1/2 the meat mixture on top, then sprinkle 1/2 the mushrooms, peppers, and olives on top of that. Sprinkle 1/3 cup of mozzarella on top. Add another layer of spinach leaves followed by the rest of the meat mixture, mushrooms, peppers, and olives and sprinkle the rest of the cheese over the top.

Tent with foil and bake for 40 minutes. Remove foil and bake another 10 minutes to lightly brown the cheese. Let sit about 10 minutes to set up, then serve.

The bottom crust will not be firm enough to lift to eat, so this will require forks.

Makes 6 to 8 servings.

Nutrition Information per servings (6 servings):
Calories: 394 Fat: 26.9 g Net Carbs: 9.8 g Protein: 25.2 g

Nutrition Information per servings (8 servings):
Calories: 295.5 Fat: 20.1 g Net Carbs: 7.3 g Protein: 18.9 g

Have fun making your own variation on this pizza and let me know how you like it.

Induction Eating Plan Day 9

Today was a slow start day, so I took a short cut or two.  First, I skipped breakfast and just opted for an Atkins Lemon Bar. It’s 3 nc and I think it is safe for Induction. I couldn’t find any information on the box saying differently.  Then lunch was a leftover from earlier in the week as I finished off my fajita salad. It was less than what I had eaten at the restaurant, so I reduced the carbs accordingly, Therefore, the only new entrees were in the dinner and dessert.

Here’s the menu for the day:

Food NC
breakfast Atkins Lemon Bar 3
Coffee 1/2 tsp creamer 0.5
B12 Gummie 1
Lunch Fajita Salad leftover 6
Tea 0
dinner Steak 0
1.3 cup GG mashed cauli/bacon 3
sauteed zucchini 2.6
mini-cheesecake 1.6
Raspberry sauce 0.5


For an alternate breakfast option, try these Egg Puffs, little cupcake sized baked eggs. For induction, omit the tortilla pieces in it. They make great snacks as well.


A nice brunch alternative is this tasty Skillet Italian Frittata that has more sticking powder to it. It uses either turnips or kohlrabi or Daikon radish as a substitute for potatoes.


Now for the dinner options.  The main course is really simple as I used a bacon wrapped filet for the meat. You can purchase these ready to go at the grocery. Season with a 0 carb rubbing mix and toss them on the grill to cook or put them under the broiler. The problem I often have with bacon-wrapped items is getting the bacon done without over-cooking the meat. This is a particular problem when someone likes very rare meat. I cooked this on my broiled at 485 degrees (F) to try to slow the cooking a little and give the bacon a chance to crisp.

I paired this with Green Giant Mashed Cauliflower with bacon and cheese. This is a fairly new product from the Jolly GG and it is very good. The package contains about 4 servings, but I usually get 6 out of it by serving 1/3 cup of the potato substitute instead of 1/2 cup. The flavor and texture of the cauliflower mash is excellent.

The other side dish is a quick and easy saute of zucchini and tomatoes.

Zucchini with Tomatoes

1/2 cup Zucchini, sliced
6 Cherry Tomatoes, cut in half
1/2 teaspoon Oregano
1 teaspoons Olive Oil
1/2 teaspoon minced garlic

Heat the olive oil in a medium skillet and add the garlic. Cook for about 30 seconds, then add the sliced zucchini and stir fry it until it is lightly browned on both sides. Add the tomatoes and cook for another minute.

Serves 2

Nutrition Information per serving:
Calories: 58 Fat: 4.6 g Net Carbs: 2.6 g Protein: 0.8 g

Finally, for dessert, I went back to one of my favorites, cheesecake! Unlike the one I made earlier in this induction experiment, this cheesecake is baked so it is rich and creamy. I made it into 6 cupcakes for small, easy servings. At only 1.6 net carbs per cake, have two if you have the available carbs for the day.

Mini Creamy Cheesecakes

6 oz. Cream Cheese
1 large Egg
1 teaspoon Lemon Juice
1 teaspoon Vanilla Extract
3 tablespoons Sour Cream
1/4 cup plus 2 tablespoons Xylitol or liquid sucralose

Preheat oven to 325 degrees (F.)

Place softened cream cheese and egg in a medium bowl and beat with a mixer until they are blended and creamy. Add 1/4 cup sugar, lemon juice, and vanilla and beat until blended and smooth.

Put cupcake papers in a 6-well cupcake pan and spray with baking spray. Put two tablespoons of batter into each well, then distribute the remainder evenly over the wells.

Bake for 15 to 20 minutes until the cakes are fully set.

While they are baking, prepare the topping. Put three tablespoons of sour cream in a bowl, add 1/4 teaspoon vanilla, and 2 tablespoons sugar substitute. Mix well. When the cupcakes are set, spoon onto the top of each cake, then bake for another 10 minutes to cook the topping.

Chill for at least two hours in the refrigerator before serving. Serve as is or top with a teaspoon of sugar-free jam or jelly and/or a teaspoon of Cool Whip.

Makes 6 mini-cheesecakes.

Nutrition information without jam or whip cream per serving:
Calories: 124 Fat: 11.9 g Net Carbs: 1.6 g Protein: 3.3 g