Eggs and Peas with Onion Cream Sauce *****

1/13/21

 Eggs and Peas with Onion Cream Sauce  

1 medium onion, sliced (about 1/2 cup)

1 cup water

8 oz frozen green peas (about 1 cup)

8 hard-boiled eggs, cooled, shelled, and chopped

1/2 cup plain whole milk yogurt

1/4 cup coconut milk

4 oz cream cheese

1/2 tsp sea salt

Place the sliced onion in a small saucepan with the water, bring to a boil and boil for 5-10 minutes until onion is tender and most of the water has evaporated.  

Meanwhile, place peas in a 2-quart casserole.  

Place hard-boiled eggs over the peas.  

When the onion is tender, place it in a small food processor (with leftover water) and puree.  

In the warm saucepan, add the onion puree, yogurt, coconut milk, and cream cheese.  Whisk over low heat. and simmer gently for a minute or so. and Pour over eggs and peas.  

Bake at 350 degrees for 15 minutes.

Sauce will be somewhat thin but thickens the next day.

Adapted from: http://lowoxalateinfo.com/eggs-and-peas-with-onion-cream-sauce/

Fried Rice *****

I made this using the Veggie Broth Mix from My Plant-Based Family.  It was really good served with some hot sauce.  Yum!  I also made it and added greens instead of napa cabbage, which was very good.

(Or fry in avocado oil)

2 cups Cauliflower Rice 
Veggie broth for sautéing (I had 1 cup on hand)
Avocado Oil for sautéing
1 sweet onion, diced
4 cloves garlic, pressed
1" piece ginger, grated
1 large carrot, shredded [omit for low oxalate]
1/2 head Napa cabbage, shredded
Lime, juiced
Coconut Aminos, to taste, opt.
Himalayan pink salt to taste
Hot Sauce, opt.


Sauté onion, garlic, and ginger in a wok until soft. Stir in cabbage, carrots, and enough broth to keep from sticking, sautéing until tender-crisp.

Add miracle rice and more vegetable broth; stir-fry until heated through. Serve with lime juice and coconut aminos, adding Himalayan salt, as needed.

Mashed Cauliflower *****

 

• 1 bag frozen cauliflower rice
• 3  Tbsp avocado oil
• 2 cloves garlic, thinly sliced
•      1 Tbsp unsweetened coconut milk
• ½ tsp onion powder
• 1/2 tsp Himalayan salt

Instructions Checklist

• Step 1

  Cook cauliflower rice according to package directions.

• Step 2

  Meanwhile, heat avocado oil in a small skillet over medium-low heat. When hot, add garlic. Cook, stirring, until the garlic starts to brown around the edges, 1 to 2 minutes. Remove from heat. Transfer to a food processor along with the cooked cauliflower, coconut milk, onion powder, and Himalayan salt. Process until very smooth.

• https://www.wholesomeyum.com/recipes/low-carb-keto-cauliflower-mashed-potatoes-paleo-recipe-5-ingredients/#jumptorecipe

Nutrition Facts

Serving Size: 1/2 cup each

 

Per Serving:

 

101 calories; protein 2.8g; carbohydrates 7.6g; dietary fiber 2.9g; sugars 2.7g; fat 7.4g; saturated fat 1.2g; vitamin a iu 8.3IU; vitamin c 69.1mg; folate 81.4mcg; calcium 36.2mg; iron 0.6mg; magnesium 22.5mg; potassium 434.5mg; sodium 333.7mg; thiamin 0.1mg. 

Exchanges: 

1 1/2 fat, 1 1/2 vegetable

Smash Burgers *****

I made plain burgers using this recipe.  Delicious!  They stuck to the stainless steel sauté pan, so I switched to a nonstick griddle. 

1½ pounds ButcherBox Ground Beef, defrosted and patted dry

Avocado Oil

Celtic sea salt and freshly ground black pepper

1. Divide ground beef into 4 equal portions (do not make into patties) and chill in the fridge for 30 minutes before cooking.

2. Meanwhile, heat a 10-12" skillet over medium-high heat. 

3. Take the beef portions out of the fridge. Pour in a light slick of oil (about 2 teaspoons) and turn the pan to make sure it gets coated evenly. When hot, place 1 beef portion in the center of the pan and smash it down in the middle with a spatula. Use the spatula to flatten it more, until about ¼-inch thick. Rough edges are good; just try to avoid rips and big cracks. Cook until the bottom sides are well-browned, about 2 minutes. Season with salt and pepper, then turn the burger over and cook the other side until you’ve reached your desired doneness, about 1 to 2 minutes for medium. Transfer to a plate and repeat with the remaining beef portions.

4. Top smash burgers with lettuce, tomato, and condiments of your choice. Serve immediately.

Recipe from ButcherBox

Coconut Curry Chicken ****

I didn't have many of the ingredients, and I want to try again when I have them.  Still, the chicken was incredibly tender.  I removed the chicken after it cooked, increased the heat, and reduced the sauce.

Coconut Curry Chicken

Prep Time20 minutes

Cook Time1 hour

Total Time1 hour 20 minutes

• 5 raw Boneless/Skinless Chicken Thighs
• 1 can Coconut Milk 
• 1 cup chicken broth [I used 1 cup vegetable broth made from mix]
• 2 1/2 tbsp coconut oil [I used avocado oil because I didn't have coconut oil]
• 1 Tbsp curry powder [I was out and substituted: 1 tsp garam masala, 1 tsp cumin, 1 tsp Kashmiri chili powder, 1/2 tsp turmeric, 1/2 tsp fenugreek leaves]
• 3 cloves garlic
• 1 tsp grated ginger
• 1/2 tsp ground cinnamon
• 1/2 tsp Pink Himalayan Salt
• 1/4 onion

Instructions

• Finely chop onion and garlic and grate ginger root. Chop chicken into 1 inch cubes.
• Add coconut oil to medium-high heat skillet or pot. (You will be simmering this for 30-60 minutes so you want a pot that can hold a good amount of liquid.)
• Add chicken and cook partially.
• Add onion, ginger, garlic, curry powder, and cinnamon to the pan with the chicken and cook for 2-3 minutes, careful not to burn the spices.
• Add coconut milk and broth and stir. Reduce for 40-60 minutes until desired consistency is achieved. The sauce should be thick as shown in the pictures. If your sauce is not thick enough, let it cook longer to reduce.

https://www.ketoconnect.net/coconut-curry-chicken/#recipe

Chicken Tenders *****

Very flavorful and tender.  Cooked some broccoli in the extra olive oil and butter and served it with the chicken.

• 1 Tbsp tallow or lard
• ▢2 Tbsp butter, divided
• ▢1 pound chicken tenderloins
• ▢2 tsp smoked paprika
• ▢½ tsp Himalayan salt
• ▢
• ▢4 cloves garlic, crushed
• ▢1 tsp oregano
• 2 Tbsp water

• Add olive oil and melt 1 tablespoon of the butter in a skillet over medium heat.
• Add the chicken tenders; season with smoked paprika.
• Cook for 3 minutes on each side (season each side as you cook).
• Make room for the garlic, melt the remaining butter, and add the garlic. Cook for 30 seconds until the garlic becomes fragrant.
• Season with oregano, and cook for one more minute.
• Add water to the pan to deglaze it, and scrape off any bits stuck to the bottom of the pan (that's where all of the good flavor is).

Adapted from https://littlesunnykitchen.com/wprm_print/26959

Duchess Cauliflower Casserole - *****

Duchess Cauliflower Casserole 

Makes 6 servings (1/2 cup each)

20 ounces frozen riced cauliflower

2 tablespoons heavy cream [sub coconut cream]

1 tablespoon unsweetened coconut milk

1 large egg, separated

1/2 teaspoon sea salt

A pinch of garlic powder

4 tablespoons melted unsalted butter [sub ghee], divided

Preheat the oven to 450 degrees Fahrenheit. 

Heat riced cauliflower in a large saucepan until thawed and most of the excess liquid has evaporated. Remove from heat and puree in a food processor until a mashed potato consistency is reached.

Whisk together heavy cream, coconut milk, egg yolk, sea salt, and garlic. Stir this mixture into the mashed cauliflower along with 2 tablespoons of the melted butter until well combined.

Grease a small casserole dish and spread the cauliflower mash evenly in the dish.

Whisk together the egg white, remaining 2 tablespoons of melted butter, and a pinch of sea salt. Pour 1/2 to 3/4 of the egg white mixture on the top of the cauliflower mash. Tilt the pan and allow the egg white mixture to flow into the corners and all over the top until evenly coated. Use the flat side of a sharp knife to carve a diamond pattern into the top of the casserole, pressing only about 1/4 inch into the surface.

5. Place in the preheated oven on the middle rack and bake for 25-30 minutes, turning 1/2 way through cooking. Bake until the crust is a nice golden brown. Remove from oven and allow to rest for about 15-20 minutes before serving.

https://diabeticsrejoice.blogspot.com/2020/11/duchess-cauliflower-casserole.html

Egg Roll in a Bowl, Vegan Style *****

*****

Oh my word, this was so good!  I'm in love with the name, and I had to try the recipe.  It had all sorts of meat and oil in it, so I created my version.  Delicious!

I made it with a bag of Coleslaw Mix because that's what I had.  It could be made with shredded cabbage, either green or a combination of green and red, plus some extra carrot, too.

To easily grate fresh ginger, I keep it in the freezer, and grate it, while frozen, with a Microplane.

I enjoyed the kick from the Chile de Arbol powder, but it was good without it, too.  Any type of spicy pepper could be used, or it could just be eliminated.

I made this with my favorite Veggie Broth Mix that I always have on hand (1 Tbsp mix to 1 cup water), but it would be good with any vegetable broth.

This was quick, easy, inexpensive, and delicious!  It doesn't get better than that.

1 Tbsp avocado oil
1 Vidalia onion, diced
1 cup veggie broth
4 cloves garlic, pressed or minced
2 celery hearts, diced 
1 16-oz bag coleslaw mix
1 large carrot, shredded [omit]
2 Tbsp Coconut Aminos
1" piece fresh ginger, grated
1/8-1/4 tsp Chile de Arbol Powder, opt.
1 scallion, green part only, sliced



In a wok or large sauté pan, heat avocado oil; add onion and cook onion over medium-high heat, stirring frequently.

As soon as the pan starts to brown, add a small amount of Veggie Broth, and stir to deglaze the pan.  Continue to cook and stir until onion is tender.

Add the rest of the Veggie Broth, plus the garlic, celery, coleslaw mix, and carrot.  Stir, and continue to cook, reducing heat to medium.

Add Coconut Aminos, grated ginger, and Chile de Arbol Powder, if using.  Mix well and cook until cabbage is wilted.

Serve in a bowl, topped with sliced scallion.



Adapted from this recipe.

Instant Pot Chicken Breasts *****

 

• 3 pounds chicken breasts fresh or frozen see notes on timing
• ▢1 cup vegetable stock 
• ▢1 Tbsp garlic, pressed
• ▢1 tsp Himalayan salt 

• Place chicken into the inner pan of the Instant Pot.  Pour the broth over the chicken breast and add the minced garlic. (Use 1 cup of liquid for a 3 or 6 quart Instant Pot and 1.5 cups of liquid for 8 quart Instant Pot.)  Sprinkle the chicken with salt.
• Close lid and turn vent to the closed (sealed) position.
• Set Cook Time BASED on Size of Chicken Breasts (The cook time is for what each chicken breast weighs--not what the TOTAL weight is)

  Small Chicken Breast (6-ounce chicken breasts) set time for 6 minutes on high pressure for fresh/ 10 minutes on high pressure for frozen

  Medium Chicken Breast (8-ounce chicken breasts) set time for 7 minutes on high pressure for fresh/11 minutes on high pressure for frozen

  Large Chicken Breast (10-ounce chicken breasts) set time for 8 minutes on high pressure for fresh/12 minutes on high pressure for frozen
• Allow to release naturally for 10 minutes, and then do a quick release if needed.
• Remove chicken from liquid and rest chicken for 5-10 minutes.
• Serve as desired.

To Shred Instant Pot Chicken

• Prepare chicken as recipe directs above. Once cook time has elapsed and pressure has released naturally for at least 10 minutes, remove the cooked chicken breast from the instant pot and drain off all but ½ cooking liquid. Add chicken and reserved liquid back into the inner pot or a large mixing bowl and shred with two forks or a handheld mixer on medium speed. You can also shred in a stand mixer on low speed.

Equipment Needed

• Electric Pressure Cooker (6 or 8 quart)

Notes

Determining Cook Time: I use organic chicken breasts. Each breast is about 6-8 ounces. So if your chicken breasts are larger, you need to increase the time by 1-2 minutes. Just be sure to reach 165 degrees for doneness (It can come out of the pressure cooker at 160-162 and will raise to 165 as it rests.) If the chicken is not cooked to at least 160 degrees, place the lid back on the pressure cooker and set the cooking time for 1-3 minutes based on how many degrees it needs to raise.

Poultry Setting: You do NOT need to use the poultry setting, just high pressure. (Hit manual or pressure cook and adjust the pressure to high and set time.)

Seasoning: Feel free to season the chicken breast with Seasoned Salt, Taco Seasoning, or simply salt and pepper if desired. You can also use 1 teaspoon garlic powder in place of minced garlic. 

Storing: Cooked Chicken Breast will keep in the refrigerator for 3 days. Or can be frozen for up to 3 months. To freeze, it is best to shred the chicken and then allow the chicken to cool completely. Once cooled, seal in freezer-safe bags and freeze for future use.
https://amindfullmom.com/instant-pot-chicken-breasts/

Nutrition

Calories: 141kcal | Carbohydrates: 2g | Protein: 24g | Fat: 2g | Cholesterol: 72mg | Sodium: 519mg | Potassium: 446mg | Sugar: 2g | Vitamin A: 35IU | Vitamin C: 3.6mg | Calcium: 10mg | Iron: 0.5mg