Tag Archives: meatless Monday

Shrimp and Chicken Fried Cauli-rice

Photo: Shrimp fried Cauli-rice

Chinese New Year is coming up tomorrow, January 25th to start the Year of the Rat. But there’s nothing ratty about this quick-to-make and tasty cauliflower fried rice. You can get an easy start by using Green Giant’s Fried Rice Blend with carrots and broccoli all chopped up into crumbles to cook quickly. Or you can use one of the frozen rice blends with peas and carrots.

If you want the meat version, get pre-grilled chicken from the grocery store and shred or chop it into bite-sized pieces. Add in shrimp and you have a great celebration fried cauliflower rice that is low carb and delicious. To make this meatless for Meatless Monday, use just the shrimp or add tofu cubes. To make it vegetarian, use tofu only.

I did use a little too much soy sauce in mine, so I cut back on it in the recipe, but adjust to your own taste.

Shrimp and Chicken Fried Cauli-rice

12 oz. package Green Giant “Cauliflower Crumbles” Fried Rice Blend
1/3 cup sliced Snow Peas, fresh
1 tablespoon Olive Oil
2 teaspoons Sesame Oil
2 teaspoons Garlic, minced
2 teaspoons Ginger Root, minced or grated
1/3 cup Chicken Breast, cooked and chopped or Tofu, cubed
1/4 pound small Shrimp, peeled and deveined
2 Eggs
2 stalks Green Onions, thinly sliced
1 tablespoon Soy Sauce
1/4 teaspoon Red Chile Flakes (optional)

Slice snow peas into small pieces and set aside. Slice green onions into thin slices using both the white and green parts.

In a deep skillet or wok, heat 1 tablespoon olive oil. Add the garlic and ginger and stir for about 2 minutes. Add the fried rice blend vegetables and stir and cook for about 7 minutes until they are softened. Add the snow peas and chicken (if using) and cook two more minutes.

Beat the eggs in a bowl and set aside for now.

Add the sesame oil, then add the shrimp and chile flakes to the mix. Cook until the shrimp start to turn pink, then add the beaten eggs and stir into the rice. Cook until the egg is done, then add the green onions and stir in. Remove from heat and stir in soy sauce.

Makes 4 servings.

Nutrition Info for Fried Cauli-rice.

Italian Vegetable Sauce pairs with spaghetti squash

Image: Italian Veggie Sauce

Looking for a little comfort food on these cold winter nights? Want to keep on your Meatless Monday plan? Look no further!

This yummy meatless sauce with Italian seasonings and zucchini pairs well with spaghetti squash to give you a delicious and low carb alternative to pasta. While it comes in a little higher in carbs than I usually aim for with my recipes, it is still only 13.5 net carbs per serving.

If you’re just not into a meatless sauce, then feel free to add ground beef and/or Italian sausage to the dish. It works great either way.

Italian Vegetable Sauce with Spaghetti Squash

1 teaspoon Olive Oil
1/4 cup Onions, chopped
3 Sweet Mini-Peppers
1 teaspoon Garlic
1 15-ounce can Diced Italian Style Tomatoes
1 tablespoon Italian Seasoning Blend
Salt and Pepper to taste
2 ounces Red Wine
3 cups Spaghetti Squash
1 cup Zucchini, diced
1/2 cup Mushrooms, sliced
1 cup Spinach, fresh

Preheat oven to 385 degrees (F.)

Cut the spaghetti squash in half, remove the seeds, rub with a little olive oil, and place face down on a foil-covered baking pan. Bake for about 40 minutes until a fork inserted into the squash goes through easily. Remove and set aside to cool.

In a medium skillet, heat the olive oil, then add onions and garlic. Cook and stir for about 2 minutes until the onion sweats. Add tomatoes, seasonings, and wines. Stir and cook for a few minutes, then lower the heat to simmer and cook about 20 minutes, stirring occasionally. The sauce should be thickening. Add zucchini and cook about 10 minutes until it is almost tender. Add the sliced mushrooms and cook another few minutes.

Use a fork to separate the spaghetti strands of the squash and warm in the oven or a microwave for about three minutes.

Add the spinach to the sauce and stir it in until it is limp.

Put 3/4 cup of spaghetti squash on a plate, and top with 1/4 of the vegetable sauce. Grate Italian cheese over the top. Serve with a salad.

Makes 4 servings.

Image: Nutrition Info

 

Broccoli and Cauliflower Crepes Are So Good

Photo: Broccoli and Cauliflower Crepes

Happy 2020. The start of a new year and a new decade. We’ve had better starts throughout the years, but let’s make this one the best we can. Right?

I launched my new year  with determination to conquer the crepe, so I bought a crepe maker. Not the dip and cook model I’d seen on Facebook that looks so simple, but the flat cooker that will make bigger crepes, not as big as the ones at the Las Vegas Paris Hotel’s buffet though. Those babies are huge! This one might go to a 10-inch crepe, but initially, I made the smaller and easier to flip 7 to 8 inch ones.  My first crepe on it was a mess, stuck, wasn’t completely cooked, and practically shredded when I tried to flip it. After that, I sprayed it with cooking spray, made sure it was up to high heat, and tried again with much better success.

New flash! It’s going to be a while before I’m an expert with crepe-making, but even with the odd-shaped pancakes, they do work and taste quite good.

So, I made a simply delicious broccoli-and-cauliflower-filled crepe with ricotta and spinach and an amazing cream sauce on the top. Pop in the oven to just lightly toast the sauce and warm the whole dish up and you have a great meal for a meatless Monday or a delightful side dish with any meat or seafood entree.

While I haven’t tried it yet, I believe you can make crepes with coconut flour and unsweetened coconut milk, which makes it easier to find the flour ingredients. I’ve posted the carb count and the recipe for coconut flour crepes in case you want to experiment. When I make a batch, I’ll update this to let you know how well it works.

So, without further ado, here’s the recipe for these heavenly crepes.

Broccoli and Cauliflower Crepes with Cream Sauce

1-1/2 cups of Cauliflower, chopped
1-1/2 cups of Broccoli crown and stems, chopped
3/4 cups Mushrooms, sliced
1 cup Baby Spinach
1/2 cup Ricotta Cheese
8 Cherry Tomatoes, halved

Cream Sauce
1 tablespoon Butter
1 tablespoon Low Carb Flour
1/2 cup Heavy Cream
1/4 cup Water or Vegetable Broth
1/2 teaspoon Mrs. Dash Garlic and Herb Seasoning
1/3 cup Parmesan Reggiano Cheese, grated

Crepe Recipe:
3/4 cup Low carb Flour
3/4 cup Cream
1/4 cup Water
2 Eggs
1/4 teaspoon Salt
1/4 teaspoon Pepper
Basil or Oregano if desired

Make the crepes batter.  In a blender, add all the crepe ingredients and pulse until the ingredients are mixed together, then blend a little longer to make sure the flour is completely mixed in. Put in the refrigerator to chill for 30 minutes.

While the crepe batter is chilling, prepare the filling:

In a skillet, heat a tablespoon olive oil. Add cauliflower and broccoli and sauté until lightly browned. Add 1/4 cup of water plus Garlic and herb seasoning and stir. Cook a few minutes more until the vegetables are almost tender. Add sliced mushrooms and cook another 3 to 4 minutes. Remove vegetables to a bowl and set aside.

Add about a teaspoon of olive oil to the pan and heat it a minute. Add spinach and sauté until it is limp. In a small bowl, place ricotta cheese and stir to loosen and smooth,, then stir in spinach. Add a little basil or Italian seasoning and mix. Set aside.

Cook the crepes: Heat an 8 inch skillet or crepe pan until a drop of water skittles across the surface. Spray the surface with cooking sprray for each crepe. Pour 1/4 cup of the batter into the pan, lift pan from the heat, and gently roll until the batter coats most of the pan. If you have a crepe pan, spread the batter with the back of a spoon or a spreader, keeping the rounded or oval shape. Cook until the crepe looks dry on the top then carefully slide a wooden or silicone spatula under the crepe and flip it to cook the back side.

Cook for about a minute, then put on a plastic, parchment, or foil sheet on a plate. Put another sheet on top, then make the next crepe. The recipe will make 8 crepes. You will only need four for this recipe, so save the others for another meal. You can fill with eggs and cheese for breakfast.

Preheat oven to 350 degrees.

Assemble the crepes. Put the crepe in a baking pan, spread 1/4 of the ricotta mixture down the middle. Spoon in 2 to 3 tablespoons of the vegetables, then top with two cherry tomatoes cut in half. Roll or fold the crepe over the vegetables. (Mine looked more like tacos.) Slide the crepe to the end of the baking dish and repeat to make four crepes.

Photo: Top view of crepes.
A few of my tomatoes escaped during the plating, but they still tasted yummy. You can see these weren’t the neatest crepe yet they tasted wonderful. Cooking doesn’t have to be perfect.

Make the sauce. In a skillet or pan, melt the butter. Lower the heat to medium. Stir in flour and cook until it begins to form a paste. Add cream and water along with seasoning and stir until the liquid sauce begins to thicken. Add grated cheese and stir until the sauce is thick enough to coat the back of a spoon.

Spoon 1/4 of the sauce over each crepe. Bake for 15 minutes or until the sauce looks slightly browned.

Serve with a salad or riced cauliflower.

Makes 4 crepes. A pair of crepes make a substantial dinner serving, or you can use just one as a side dish.

Coconut Flour Crepe Recipe

5 tablespoons Coconut Flour
1 cup Unsweetened Coconut Milk
2 Eggs
1/4 teaspoon Salt
1/4 teaspoon Pepper
Basil or Oregano if desired

In a blender, add all the crepe ingredients and pulse until the ingredients are mixed together, then blend a little longer to make sure the flour is completely mixed in. Put in the refrigerator to chill for 30 minutes. Pulse a couple of times before using.

Cook as directed above. Take extra care in turning the crepes as they will be delicate.

Nutrition for Broccoli Cauliflower Crepe

Nutrition for Crepes with low carb flour and with coconut flour

Nutrition Information for filling
Nutrition information for the filling and sauce only.

Vegetable Dinner Dish with Zing

Photo: Garden Vegetables with Cheese

For a quick, but tasty meatless meal, this easy skillet dish comes together in about thirty minutes. Starting with a frozen vegetable base, you can stir fry it, add in the fresh vegetables, make a cream sauce with cheese, and serve three people. If you want, you can make a flat bread, like this one, to go with it.

If you’re not worried about staying meatless, you can add in sliced sausages, bacon, or ham. Or you can add in shrimp and still count it as meatless.

The key in this is having the celery root peeled and cubed before you begin cooking. It will take the most time of any of your prep. But it brings a slight celery flavor along with a texture similar to potatoes, that gives this dish a unique, but delicious component. If you want to skip this, you can replace with sliced celery or chopped turnips.

I used cheddar cheese, but you can vary with other ones to change the flavor of the dish slightly. If you use an Italian cheese, change the seasonings to an oregano mix to bring in that flavor profile. With Mexican cheese, add in more chili spice to give it more bite.

Garden Vegetables with Cheese Sauce

1 10–oz package frozen Cauliflower, Broccoli & Carrot Mix
1 cup Celery Root, cubed into 1/2″ inch pieces
1/2 cup Asparagus, chopped
1/2 tablespoon Olive Oil
1 teaspoon Minced Garlic
1/2 cup Vegetable Broth or Better than Bullion Vegetable base
1/4 cup Heavy Cream
1/2 cup Cheddar Cheese
1 teaspoon Low Carb Flour or Corn Starch
1 teaspoon Seasoning Salt or Mrs. Dash
1/4 teaspoon Red Pepper Flakes
1/4 teaspoon Black Pepper

Partially cook the frozen vegetables in a microwave so they are defrosted. Cook the cubed celery root for 1 minute in the microwave. This will speed up the cooking time on the stove.

In a medium skillet, heat the olive oil over medium high heat and add the garlic. Cook for about 20 seconds, then add the vegetables to the pan. Stir and cook the vegetables for a few minutes, then add the vegetable broth and bring to a boil, then lower the heat to simmer. Add seasoning and let cook for about ten minutes until the vegetables begin to soften.

In a cup, add 1/4 cup water and flour or corn starch, then stir to mix. Add the cream to the pan, then add the water mixture. Stir into the vegetables. This will begin to thicken after a few minutes. Add the cheese and stir in to make the cheese sauce. Cook a few minutes until it’s a thick sauce, then serve.

Makes 3 servings.

Image: Nutrition Info for Garden Vegetables

Seafood on Meatless Monday is okay

Photo: Scallops and Zucchini crepes

If you like seafood, then it’s okay, according to my sources, to have it on “Meatless Monday,” but if you don’t feel free to substitute another vegetables into this lovely recipe for scallops and vegetable crepes. I wanted to make Coquilles Saint Jacques, a deliciously wonderful creamy dish with scallops, mushrooms, and wine, but I didn’t have all the ingredients. So I settled for this light, but delicious dish of crepes with scallops and zucchini.

Making crepes can be a hit or miss situation. I don’t make them often enough to perfect six at a time, so usually, I can figure on one or two of them being unusable.  It takes a bit to get the temperature of the skillet just right and to pour the right amount of batter, even though you’re sure you put in 1/4 cup. So don’t be discouraged if your first one comes out a little messy. The dog will probably like it.

I used a small copper skillet to make mine. It’s the omelet pan size, so it’s perfect for a six-inch crepe. Getting flipped it another issue. You have to let the batter cook long enough that it moves on the pan easily, then gently slide the spatula — one without any raised edges– under the crepe and turn it over.

The filling uses scallops and zucchini, but you can substitute in other vegetables for the scallops or zucchini if you wish. Mushrooms, butternut squash, kohlrabi, turnips, spinach,  and kale are a few possibilities. For this recipe, I used CarbQuick as my flour, but you can use any other low carb flour. Almond flour will probably not work as a thickener, so I wouldn’t suggest it.

I used a hard Romano cheese so I could use the hand cheese grater, but you can purchase it already grated.

 

Scallops with Zucchini and Cream Sauce


Photo: Crepes with scallops and asparagus

For the Crepes:

2 Eggs
1/2 cup Low Carb Flour
1/4 cup Almond Milk
1/4 cup Vegetable Stock
1/4 tsp Salt
1 tbsp Melted Butter
1/2 teaspoon Mrs. Dash Herb and Garlic Seasoning

For the Filling:

1 tablespoon Butter
1 tablespoon Low Carb Flour
1/4 cup Heavy Cream
1/8 cup Water or Wine
1/2 cup Zucchini, chopped
1 teaspoon Onion Flakes
1/2 teaspoon Herb Seasoning
8 oz. Sea Scallops, rinsed and drained
1/8 cup Romano Cheese, grated

Make the crepes:

In a blender or drink mixer, add eggs, low carb flour, almond milk, stock, salt, seasonings, and melted butter. Pulse until mixed, then blend to get any lumps out. If batter is too thick — it should be pourable — then add a little water until it is fairly thin, Put in the refrigerator about an hour.

Heat a non-stick 6 or 8-inch skillet or a 8-inch cast iron skillet on medium high heat. Add a little cooking spray. Put the batter jay back on the blender and pulse a couple of times to remix and check the consistency. Add a little water if needed.

Pour 1/4 cup of batter into the skillet, then lift it and swirl it around until it coats the bottom evenly. Cook the crepe for 2 to 3 minutes, checking to see if it is drying on the top and that the bottom is not getting too brown. When the crepe is done enough, it should slide without too much effort. Use a spatula to carefully flip the crepe over. Cook the back side for 1 minute. Remove to a plate, place a piece of wax paper on top and cook the next crepe. Repeat. Batter should make six crepes.

Make the filling:

In the skillet or a sauce pan, melt butter over medium heat, then add the flour, stirring until it is mixed in. Add the cream and stir it to make a creamy sauce. Add the water or wine and stir together. Add in the zucchini, onion flakes, and seasoning. Cook a few minutes until the sauce thickens. Add the scallops and cook for 5 to 8 minutes, depending on the size of the scallops, until they are done all the way through. Don’t overcook as they will get rubbery.

On a plate, place one of the crepes, add 2 tablespoons of filling, fold it into a roll, then place seam side down on a serving plate. Repeat with three more crepes. Put shredded Romano cheese over each crepe.

Recipe makes four filled crepes. You have two extra crepes (if they all came out successfully). These are smaller crepes, so two filled crepes is a good serving portions. Each filled crepe is 4.1 grams of carbs, so both are 8.2 grams per 2 crepe serving.

Hint: You can make this same recipe with shrimp, lobster, or diced chicken in place of the scallops.

Image: Crepes Nutrition Info Image: Scallops filling nutrition info