Category Archives: Poultry

E-Z Cauliflower and Chicken Sausage Risotto

Photo: Cauliflower Rice Risotto with Chicken Sausage

Last night, I made a quick dinner using Green Giant’s frozen Riced Cauliflower Risotto Medley with Aidell’s Chicken with Gruyere Sausage in it. While I had a busy day yesterday, the deciding factor in making this meal was that the freezer tossed the risotto package back out on the floor when I put it in, and I didn’t notice. So, when I found it, I had a bag of thawed, but still cold, risotto. It’s not a big production to make, but it’s a good example of how you can manage a delicious quick meal on a low carb diet.

Now, if you want to start from scratch with the riced cauliflower, you can make it by running the cauliflower through the food processor, then chopping about a quarter cup of mushrooms and about three stalks of asparagus up finely. You will need to cook this a little longer than you would the frozen one that is already cooked.

For this version here’s the recipe:

Cauliflower Risotto with Chicken Sausage

1 package Green Giant Riced Veggies Cauliflower Risotto Medley, thawed
2 links Aidells Chicken Sausage – Roasted Garlic & Gruyere Cheese
2 tablespoons Heavy Whipping Cream
3 tablespoons Parmesan Cheese
1 teaspoon Garlic, minced
1/2 teaspoon Mrs. Dash Garlic & Herb Seasoning Blend
1 teaspoon Olive Oil

In a large skillet, add the oil, then add the garlic and cook until it is fragrant. Add the cauliflower medley. Stir for about three minutes, then add the chicken, cream, and about a quarter cup of water. Heat the mixture to a boil, then lower the temperature to a medium simmer. Let simmer for about 10 minutes, stirring a couple of times.

Serve with a salad or other side dish. I used a broccoli salad from the grocery store.

Makes 3 servings.

Do you have a recipe that you would like for me to try to adapt to low carb? If so, let me know in the comments and I’ll tell you where to email it.

Delicious Turkey Ragout feeds the soul

Photo: Turkey & Vegetables Ragout

A rainy night or two ago, I pulled a package of frozen turkey from the freezer and pondered what I could throw together with it that suited this chilly night. I had canned tomatoes, an eggplant that needed to be used, and some of the mini-peppers in my fridge. So I threw this saucy dish together. It’s not quite a ragu nor is it a ragout exactly, but it’s closer to the latter, so that’s what I decided to call it. It’s a lovely combination of meat, vegetables, and sauce with Italian seasonings.

For my seasoning salt, I used Emeril’s Essence, but any seasoning salt will work. I also used red onion, which brings a bit more sweetness than a white or yellow onion, but any of them will work. In fact, this is a versatile recipe, so if you don’t care for eggplant, substitute in another vegetable, such as summer squash or mushrooms. Of course, you can also use ground beef in place of the turkey. For a vegetarian option, omit the meat and add in more vegetables, like the aforementioned mushrooms or chopped kohlrabi. Be aware that replacing the turkey with additional vegetables will increase the carb count a little.

Turkey and Vegetable Ragout

1 lb. Ground Turkey
1 15-oz. can Diced Tomatoes
1 tablespoon Garlic, minced
1/4 cup Onion, chopped
1 cup Eggplant, cubed
3 Mini-Peppers, sliced
1 teaspoon Italian Seasoning
1/4 cup Water or White Wine
1 teaspoon Oregano
1/2 teaspoon Cayenne Pepper
1/2 teaspoon seasoning salt
1/2 teaspoon Salt
1/4 teaspoon ground Pepper

In a large saucepan, brown the ground turkey, chopping into small pieces as it cooks. Add the onions and garlic and sauté until the onions are translucent.

Add the eggplant and peppers and continue to cook another few minutes, stirring a few times, then add the canned tomatoes and 1/4 cup of water (or white wine). Add all the seasonings and stir the whole pan together.

Bring to a boil, then reduce heat to a simmer and let cook for about 20 to 30 minutes until the liquid is reduced to a delicious sauce and the vegetables are tender. Taste the sauce and adjust any seasonings.

Serve with cooked zucchini noodles. You can either buy these in the frozen food section or make your own with a spiralizer or a vegetable peeler. Or you can do a wide shred with a food grater.

Makes 4 servings.

Nutrition Info for Turkey Vegetable Ragout

Thai Chicken with Peanut Sauce and Broccoli

Photo: Thai Peanut Chicken with Broccoli

This is my take on a recipe for Thai-style broccoli and spaghetti squash. I like to make it a meaty main dish, so I added chicken and changed out a couple of ingredients to make it low carb. If you’d like to make it a vegetarian dish, then omit the chicken.

Thai Peanut Chicken and Broccoli Over Spaghetti Squash

1 small spaghetti squash, about 2 pounds
2 Chicken breasts, cut into cubes

For the Roasted Broccoli
1 small broccoli crown, broken into florets (2 cups)
1-2 tsp. sesame oil, can sub another vegetable oil
1 garlic clove, minced
salt and pepper to taste

For the Peanut Sauce
3 tbsp. creamy peanut butter
1 tbsp. soy sauce
1 tbsp. sugar-free maple syrup
1 tbsp. lime juice
1-2 tbsp. water, as needed
1 tablespoon Thai Chili Sauce

Garnishes:
1-2 scallions, chopped
2 tbsp. roasted peanuts, chopped

Preheat oven to 375°.

Prepare the squash by cutting in half length-wise with a sharp kitchen knife. Scoop out the seeds, but don’t dig into the inner pulp. Oil the insides of the squash and place face down on a foil-covered baking sheet. Roast until tender, about 40 to 45 minutes. Remove to a plate to cool until you can handle them.

About mid-way through the roasting time for the squash, begin preparing the broccoli. Place broccoli, oil, and garlic into an oven-safe pan or baking dish and toss until broccoli is coated. Put in the oven with the squash and roast until it is fork tender but still crisp. This should be about 15 minutes.

In a large skillet, heat 1 tablespoon oil then add the chicken cubes. Cook until lightly browned, but not overdone, then remove to a plate to rest.

In the same skillet, add the ingredients for the peanut sauce and stir together with a wooden spoon. Add as much water as needed to keep it a smooth, pourable sauce. Do not cook at this point.

Using a fork, rake the insides of the squash to loosen the noodles. It will shred easily and yield about two cups of noodles.

When the broccoli comes out of the oven, add the chicken to the peanut sauce and warm over low heat. Stir in the broccoli with salt and pepper and coat the chicken and broccoli.

Serve over the spaghetti squash and garnish with chopped green onions and roasted peanuts. Makes four servings.

Beginning with this recipe, I am posting more nutrition information for those who need a little more detail. For those who just want the nitty-gritty net carb total, this dish is 8.9 net carbs per serving.

Nutrition Thai Chicken

Think Middle Eastern with Tahini Chicken

Photo: Tahini chicken dish with riced kohlrabi

A few months back, I bought a large jar of Tahini when I made my Beet Hummus with Tahini. Since I had it on hand, I decided I should try another tahini dish. This recipe is adapted from one on AllRecipes.com. It makes a very nice chicken dish, but I do find tahini a little on the bitter side. I added extra sugar-free honey to my version, and I added in onions, both of which help to curb that bitterness.

I served it with green beans, sliced beets, and a scoop of riced kohlrabi, which is a delicious rice alternative. We found a bag of Green Giant frozen kohlrabi at our Wal-Mart, but if you can get fresh kohlrabi, use a medium-sized vegetable then peel it, cut into large cubes, and pop it into a food processor for about 5 or 6 pulses to rice it.

Tahini Chicken

1 cube chicken bouillon or Better Than Bullion with 3/4 cup Water
or 3/4 cup Chicken Broth
1/4 cup Tahini (sesame paste)
2 tablespoons Soy Sauce
2 tablespoons sugar-free Honey
1 clove Garlic, minced
1/2 small Onion, chopped
2 teaspoons Ginger Paste
2 teaspoons Butter, or as needed
2 to 3 large skinless, boneless Chicken Breast halves, cut into cubes
1 teaspoon Sesame Seeds (optional)

Dissolve bullion in 3/4 cup of boiling water and stir to mix. Or use 3/4 cup of chicken broth.

Mix broth with tahini, soy sauce, sugar-free honey, and ginger paste in a small bowl until combined. Set aside.

In a large skillet, heat butter over medium heat, add the garlic and onion and cook for 2 minutes, then add the chicken cubes. Stir until the chicken is no longer pink, about 8 minutes.

Add tahini sauce to the chicken and stir to mix, then cook until the sauce is heated and the chicken is done.

Serve over riced Cauliflower or riced Kohlrabi. Makes 3 servings.

Nutrition Information per serving:
Calories: 244.8 Fat: 4.0 g Net Carbs: 4.0 g Protein: 22.1 g

Find comfort in an easy Cottage Pie

Photp: Turkey Cottage PIe

I am resisting turning on my heater, but the temperatures in Reno have been chilly this past week. Snow has fallen at the higher elevations of the Sierra Nevada Mountains, and fall has definitely hinted at the winter to come. So the idea of comfort food is really appealing.

Casserole dishes are always great in the cooler months. One of my favorites is the old British staple, Shepard’s Pie and it’s non-lamb variations of Cottage Pies. What is really nice about this version is that you make it using frozen vegetables and pre-made frozen mashed cauliflower to substitute for the potatoes.

This recipe is an adapted recipe that came with my lovely new 7″ square deep dish copper skillet. I picked up my first copper pan a couple of years ago and soon loved the ease of the cooking with it on the stove and taking it to the oven without having to dirty another pan. Although I have my cast iron that also works, I prefer the lighter weight and easier to clean copper pans, so I used that with this dish. This is not an ad for the copper skillets, but they are pretty snazzy.

Photo: Cottage Pie in Copper Pan

Anyway, this can be made in any stove-to-oven pan or transferred into a regular casserole dish. See the note below the recipe for the details on that.

Turkey Cottage Pie

1 lb Ground Turkey
1/2 Onion, chopped
1/4 teaspoon Garlic Salt
1 cup Mixed Vegetables, frozen (peas, carrots, green beans, & corn)
Salt and Pepper to taste
1/2 teaspoon Better than Bullion Chicken
1/2 cup boiling Water
1 package Family Size Mashed Cauliflower
1/2 cup Grated Cheddar or Cheddar Jack Cheese

Preheat oven to 350 degrees (F.)

In a deep skillet that can go to the oven, add a dash of oil and heat over a medium-high burner. Add the onions and sauté a minute, then add the ground turkey and cook until the turkey is lightly browned. Add garlic salt and pepper and stir to mix well. If you wish, add seasoning salt or any other meat seasoning you prefer for added flavor. Remove from heat.

Prepare the frozen mashed cauliflower in the microwave as directed. Let it sit until the cauliflower thickens so it will spread and stay on top of the casserole. While it is sitting, finish the filling.

Heat water to a boil and add chicken bullion. Stir until melted in, then add to the turkey mixture. Add in frozen vegetables and mix to distribute them. Spread the mashed cauliflower over the top of the turkey mixture and sprinkle cheese over the top.

Bake for about 40 minutes until the cheese is melted and the cauliflower is lightly browned along the edges. Let sit for 5 minutes before serving. Makes 4 servings.

Nutrition information per serving:
Calories: 308.5 Fat: 16.7 g Net Carbs: 8.3 g Protein: 27.9 g

Note: If you don’t have a stove to oven pan, mix the meat, bullion, and vegetables in the skillet, then transfer to a 2-quart casserole dish. Spread the mashed cauliflower and cheese over the top, then sprinkle with cheese and bake as directed.