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Low Carb Cleaning Beef Tenderloin 101

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Low Carb Cleaning Beef Tenderloin 101

In all the years I have been cooking, I have cleaned many a Beef Tenderloin.  I think the idea of it intimidates most people but l also think if they know how simple it is do it a lot more would at least give it a try and it’s really almost full-proof. Yeah, it can be messed up but only by a little and even that can be fixed.  Buying your Beef tenderloin is the easy part.  There is no rocket science to it.  You go into a trusted market and making sure it is a Choice slab of meat-buy it.  By the time we are finished we will have eaten everything.  The strap or chain meat all the way through the silver-skin which is usually  considered unusable scraps and to be thrown away.  Well, not this chicky.  I use and eat it all-with relish. From time to time you can will see that scrap pile get larger in the pictures.Low Carb Cleaning Beef Tenderloin 101

I didn’t show how to cut the silver-skin but I can only do so many things at once and using a knife and taking a picture is not possible for me.  The whole top of the tenderloin is encased in silver-skin which needs to be gotten to to begin your project. It is thin just like fish skin is and it is gotten rid of the same way.  The only difference is you can remove a fish skin with one swipe of your trusted flexible filet knife or chef’s knife, and because the tenderloin is rather round it must be done in more that several cuts (passes).  Always blade toward the large end of your tenderloin to keep from tearing the delicate flesh.  Yep, it may take a little time the first time you do this, but the satisfaction of finishing the job is extremely high.  Stick your knife between the silver-skin and the meat and cut upward, following the meat. Make as many passes as it takes but the idea is remove as much as possible and taking as little meat as possible. The pic below has a couple of tiny flecks of silver skin and they will have zero effect.  The slimey stuff on the side will come off by pulling it off with your fingers-it is not silver-skin.Low Carb Cleaning Beef Tenderloin 101

To clean the chain side meat.  OPPOSITE that little nugget of meat (the wing muscle) at the larger end of the tenderloin there is a natural side of fattty looking stuff. To separate it from the tenderloin follow with your fingers and then carefully following the side of the tenderloin, pull it straight back toward you. At both ends you will need to finish cutting it.  Believe it or not, depending how you cut it there are two good sized long rolled steaks and most restaurants (sensibly) use it for Beef Stroganoff.  I use them for 2-3 more steaks or cut up for Steak Tartare, or maybe even Grillades for Grillades & Cheesy Cauliflower “Grits”. I often enough cut some for Beef Blue Cheese Parmesan Bake.

Low Carb Cleaning Beef Tenderloin 101Now for the tricky part of that chain and once you have done it you’ll get it.  Cut off any fat off and put it in your scrap heap.  Now, there is some pretty tough stuff inter-twined in the chain (I just call it more silver-skin) which need to be scraped out.  So, you have to find it and…scrape it out.  Again, like taking fish skin off.  Starting at one end grab the offending skin and start pulling the meat off until you come to the other end.  My chain is still intact and ready to be cut any way I want to.  In this case I cut it into 2 6 oz. pieces to make 2 steak dinners.Low Carb Cleaning Beef Tenderloin 101

Turn your tenderloin around to the wing muscle.  This is a choice little one piece roast and perfect for two people.  Again, following the natural shape just gently pull it from the main tenderloin.  You will need to cut through that natural line until completely separated. My favorite recipe using the wing muscle is Beef Tataki and it is just as tender as the rest of this fabulous slab of beef.Low Carb Cleaning Beef Tenderloin 101

Whew, an easy cut.  Nothing more with that baby.  Now you can finish any trimming of silver-skin and you are ready to begin cutting steaks etc. It is difficult for me to tell you how large to make your steaks, I can only tell what I do which is mostly 4 oz. steaks, the two chain pieces, 4-2 oz. pieces Carpaccio twice, 2-4 oz. packs for Tartare, maybe a 4 oz. package for Stroganofff  and lastly,  that sweet little wing roast.  Sometimes, the very ends can have a bit of embedded silver-skin that’s tough to get to so that’s what I may use for the Stroganoff.Low Carb Cleaning Beef Tenderloin 101 I couldn’t get all my cuts into the picture but for me, it was 22 total meals.  The tenderloin was 6.25 lbs. which means $2.84 per portion.  Again, for me and I told you I used everything which you will see below.  You will have some people with larger appetites than mine and then again, sometimes 4 oz will feed two people or like that gorgeous wing roast for two. A 5-6 oz filet is a pretty big steak and if you like them cooked any more than medium you may want to butterfly them.  That is all up to you.  You will not get what I did but it does show one thing, beef tenderloin is not nearly as expensive as you might think.

In the picture above I want you to look at that scrape heap in the back of the pic next to the scale. it’s now time to fix it.  The pan is probably 40 years old and has been pretty will dedicated to fat rendering for that long.  This is really fun.  Put all the scraps into the pan, lightly salt & pepper it, turn your oven to 350° and just put the pan into the cold oven. But wait..there’s more…                           

Cook for maybe 25-30 min. stir well, turn heat to 400° and cook until they turn into crispy critters. But wait, wait…there’s even more…

Appetizer for two

And then you hit gold-the rendered fat.  And there you have it.  No wasted tenderloin-at all.

Cleaning Beef Tenderloin 101
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Ingredients
  1. Recipes are scattered throughout the post for ways to use this.
Instructions
  1. None
Notes
  1. None
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/
No recipes, just pictures.

Keto Cheesy Creamed Shrimp

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Keto Cheesy Creamed ShrimpLow Carb Cheesy Creamed ShrimpKeto Cheesy Creamed Shrimp. It can be a lot of fun turning a recipe I wouldn’t eat in 1,000 years, into something low carb that I can pig out on and Keto Cheesy Creamed Shrimp is one such recipe.  It has more cheese in it than you can shake a stick at and in my opinion, shrimp is a terrific substitute for pasta.  As you look at the recipe, it’s really kind of a cheese fondue over shrimp.  Pretty sure you all know this but restaurants, and of course the junk-food pushers, all realize how much less expensive it is to fill you with bread, rice, potatoes and pasta, thus having to serve you lots less meat as a main course.  I have never said that low carb is inexpensive although it is what I do believe.  Over the course of a lifetime there is the old pay-me-now or pay-me-later adage.  If you eat a lifetime of healthy food you will more than likely save yourself from many of the ills (and healthcare costs) that accompany the eating of junk food and old age.

I had a small amount of 5 different cheeses and I wanted to use a couple of them up but the idea here is to use about 4 cups mixed cheeses total being sure to at least include brie.

I love and eat a lot of raclette cheese. Every once in a while I eat it for breakfast but also mixed in with other cheeses, it is heavenly.  Not only does raclette have great meltability, it stays melty even as your food begins to cool.  I know there are tons of wonderful cheeses, many of which I have tried but for everyday eating raclette (and Gruyere) are second to none.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Cheesy Creamed Shrimp
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Ingredients
  1. 1 Lb Shelled Shrimp Sautéed & Cut Into Bite Size Pieces. (Depending On Size I Cut Into 3-4 Chunks)
  2. 2 T Butter
  3. 2½ C Heavy Cream
  4. ⅓ C White Wine
  5. 1 t Chicken Base
  6. ¾ t Dried Thyme
  7. ¼ t Nutmeg
  8. 1½ C Gruyère Cheese Grated
  9. 1½ C Brie Cheese Chopped Finely (No Rind)
  10. 1 C Grated Cheddar Cheese
  11. (Various Cheeses To Use: Gruyère, Brie, Cheddar, Raclette, Mozzarella)
  12. ½ C Sliced Green Onion Tops (Divided) (Optional)
  13. ¼ C Parmesan Cheese (Optional)
  14. ¼ C Pork Dust (Optional)
  15. Freshly Ground Pepper
Instructions
  1. In large pan, sauté shrimp pieces quickly in butter. Set aside.
  2. Mix all cheeses. Set aside letting them come to room temperature.
  3. Add heavy cream, wine, chicken base, thyme, nutmeg, and ¼ C green onions to pan and begin to reduce slightly remembering the cheese will tighten things considerably.
  4. Remove from heat and slowly stir in cheeses until melted.
  5. Add back shrimp and mix thoroughly.
  6. Mix Parmesan cheese and pork dust.
  7. Put shrimp into appropriate size baking pan 8”x8”, sprinkle with Parmesan cheese & pork dust and broil until golden brown.
  8. Sprinkle with last of green onions and serve with lots of cracked pepper.
  9. 6 Servings
  10. 769 Calories, 32.9g Protein, 64.8g Fat, 1.6g Carbs, 0.3g Fiber, 1.3g Net Carbs
Notes
  1. So, we have now NOT eaten: 1 Lb. Pasta-339g carbs, 1½ C Breadcrumbs-117g carbs, ¼ C Flour-24g carbs, and used 2½ C Heavy Cream instead of 4 C Milk-48g carbs for a grand total of 528g carbs or 88g carbs per serving. You just traded 88 carb grams for a mere 1.3g carbs. and…look at that fat content.
  2. Just because a recipe ingredient says optional doesn't mean if you leave it out the dish will taste the same because it won't. So give it consideration when choosing to omit something that says "optional". If you don't have pork dust at least use the Parmesan cheese.
  3. I used a larger boat dish for an individual serving but since most of you will not have these any glass baking dish will work. I happen to like being able to eat this with a spoon so I don't miss any of the sauce.
  4. It's pretty difficult to "cut" brie cheese so you may have to kind of mush it with your fingers. Do use fresh brie as it tends to mold as it ages and DOES NOT taste good.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Sausage Crust Pizza

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Keto Sausage Crust PizzaKeto Sausage Crust PizzaKeto Sausage Crust PizzaKeto Sausage Crust PizzaKeto Sausage Crust Pizza.  It’s not that I don’t have pizza once in a blue moon because I do. I have always used either Carbalose Flour Basic Pizza Crust and once with the new recipe for Carbalose Italian Parmesan Garlic Knots dough.  This keto sausage crust pizza recipe uses neither.  In the old days, when I ordered pizza with anyone else I used to fight over what the toppings would be, usually ending up with a ½ & ½ of kinda sorta what I wanted.  Don’t need to fight anymore.  I can have what I want-well not really because I like way too many toppings so I have whittled it down to my faves.  I had zero idea if this would even work but…as you can see…it did.  The really cool thing is that everyone can have their own faves because for most people (excluding maybe small children) this could be a single serving.  Yeah and I’m lying here.  I originally thought I could eat the whole thing but quickly realized it was not happening.  I had my choice of either a 7″ shallow pan or 7½” deeper cake pan and I opted for the larger for one reason-so that I could get more of my faves including lots more cheese in it.  Could I eat all of it?  Umm no, because my eyes have always been bigger than my stomach and as I have aged, none of that has changed.  Along with a small Canlis Salad & a few raspberries with Crème Fraîche, I only ate ½ of the smaller pizza so this is very easily sharable.

Something else pretty cool in the second picture.  I have always used fresh basil when making pizza.  When I went into the grocery they were out of every different kind of fresh basil except a live basil plant and so, with Anne’s encouragement at my local New Season’s Market, I bought one.  Whoa, I don’t think I will ever use freshly packaged basil again.  One of the first things I thought about was it didn’t look like enough.  Not only was it enough, I still have tons left over and my kitchen smells heavenly.

Low Carb Sausage Crust PizzaLow Carb Sausage Crust PizzaSo what’s up with the next 3 pictures?  The only thing I did was use a 12″ pizza pan with 1 Lb. of sausage and a hair more of each ingredient and got a large low carb sausage crust pizza for 4 with 8 healthy slices of this fabulous keto sausage crust pizza.

I don’t often show a BS reading after a meal but this one was too good to pass up.  My goal is to always be under 100 about 1½-2 hours after dinner so as you can see this was pretty good.  I never can seem to outdo my friend Steve Cooksey but hey Steve, this one’s for you.

No fathead pizza dough here.  I have met & spoken with Tom Naughton so no offense here Tom, but I have a gazillion recipes and this just isn’t one with your dough.

I have listed my favorite toppings which you can certainly follow or…you may use you own faves which may (or may not) alter the nutritionals much.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Sausage Crust Pizza
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Ingredients
  1. 1 Lb Sausage
  2. ½ t Ground Fennel (Optional But, It’s What Makes Pizza Sausage Well, Taste like Pizza Sausage)
  3. 2 Oz Sautéed Mushrooms
  4. ¼ Small Onion Sautéed
  5. Handful Fresh Basil
  6. 2 Oz Good Quality Ham (Sliced Or Chunked)
  7. 3 Oz Mozzarella Cheese
  8. 1 T Tomato Paste + 3 T Water Or
  9. ¼ C Good Quality Crushed Tomato Sauce
  10. ½ t Crushed Garlic
  11. 1 t Italian Herbs
Instructions
  1. Heat oven to 350°
  2. Mash sausage on bottom and up sides of a small cake pan and bake for 10-15 minutes. If using fennel sprinkle all over the top of raw sausage.
  3. Prep all the rest of the meats and vegetables.
  4. Mix tomato paste, garlic and Italian herbs and spread onto sausage crust.
  5. Lay down onions, ham, basil, mushrooms and then cheese.
  6. Bake an additional 15 minutes until cheese is well melted. If you like crusty cheese broil for 1-2 minutes.
  7. 2 Servings
  8. 652 Calories, 45.9g Protein, 48.3g Fat, 6.8g Carbs, 1.5g Fiber, 5.3g Net Carbs
Notes
  1. No wonder I could only eat half of this puppy. Holy Smokes. Look at the fat & protein grams. My opinion: Only a lumberjack could eat a whole one of these.
  2. I used my local grocery sausage as it’s made with zero sugar.
  3. As you can see in the picture the crust shrinks and I did have lots of melted fat in the bottom of the pan so, you can either leave it in there or drain it, your choice.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Marriage Chicken

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Low Carb Marriage ChickenLow Carb Marriage ChickenLow Carb Marriage ChickenLow Carb Marriage Chicken. No not me, I am not getting married and this Marriage Chicken is not for anyone’s wedding, but it was, at one time.  Got a pretty good story here.  Naomi Pomeroy is a native Oregonian who owns the restaurant Beast, (Don’t ya just love the name?) and it does kind of tell the story of the meat centric food and which is literally up and around the corner from when I live in NE Portland. I have eaten at this restaurant and it is almost a surreal experience.  After two weeks, the menu goes POOF and is gone forever, only to be replaced with another-equally as spectacular.  The set price is $125. per person, for a six-course meal and some of the courses may be one, or at the most, two bites. They have only two seating an evening, the tables are communal, you can watch everyone running around cooking, and there are kitchen timers going off constantly.

Anyway, this low carb  marriage chicken recipe is inspired by Naomi.  It was the recipe she made up for her wedding and appropriately named Wedding Chicken.  I’ve called mine Marriage Chicken so as to not confuse the two.  I am not of the caliber cook (chef) Naomi is by a long shot, and would never pretend to be.  She is a James Beard recipient which is a pretty hard thing to come by.  This is Naomi’s Original Recipe featured in Bon Appetite Magazine that she came up for her…what else…wedding…and you can see how I tweaked it for low carb.  Tweaked or not this chicken is to die for and any marriage that can survive this garlicky dish is headed for success.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Marriage Chicken
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Ingredients
  1. 8 Skin-On Bone-In Chicken Thighs
  2. ½ C Tamari Sauce
  3. ¼ C Olive Oil
  4. ¼ C Apple Cider Vinegar
  5. ¼ C Allulose (Or Sweetener Of Choice)
  6. 3 T Fish Or Oyster Sauce (I Used Oyster Because It Is What I Had At The Time)
  7. 3 T Lemon Juice
  8. 2 T Crushed Garlic
  9. 2 t Powdered Ginger
  10. 2 t Salt (Omit If Using Fish Sauce)
  11. 1½ t Dried Thyme
  12. 4 Jalapeno Peppers Seeded & Sliced (I Used Pickled Jalapenos-They're Easier)
Instructions
  1. Excluding chicken & olive oil, put rest of ingredients in a small mixing bowl and stir until salt & Allulose are dissolved. (Salt does not dissolve well in oil of any kind).
  2. Put chicken into a plastic bag, pour in marinade and refrigerate for 12-24 hours. (I save every produce plastic bag I ever get and use them to marinate all kinds of things. Waste not want not.
  3. Bring chicken to room temperature for at least 3-4 hours.
  4. Preheat oven to 375°.
  5. Add olive oil to bottom of baking dish or sheet pan, place chicken skin side up, and cook until crispy on the top-About 45 minutes.
  6. Gently heat left over marinade.
  7. Add juices from chicken to heated marinade.
  8. To serve, divide and spoon marinade over chicken.
  9. 8 Servings
  10. 218 Calories, 11.2g Protein, 17.6g Fat, 2.7g Carbs, .5g Fiber, 2.2g Net Carbs
Notes
  1. I cannot describe the garlic smell these thighs will produce.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Provençal Relish

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Low Carb Provençal RelishLow Carb Provençal RelishLow Carb Provençal RelishLow Carb Provençal RelishLow Carb Provençal Relish.  So, a very dear friend took me out for dinner to Laurelhurst Market restaurant on my birthday. On their menu there was/is a Bone-in NY Steak with Padron Peppers & Provençal Relish and a Ribeye with Avocado Puree & Candied Jalapenos.  Being picky I wanted…the Ribeye with the Provençal Relish which had no sugar and…because I have eaten at this particular restaurant many times, I was accommodated without question.  Yeah, yeah, I don’t go out to dinner very often anymore but this is in my top five restaurant picks here in foodie town Portland, Or.

The meal was of course terrific but the steak, nestled in the Provençal Relish, was out of this world.  My picture is exactly as it was served except they actually sliced the steak.  I brought some of it home to analyze it and have tried to recreate it.  Try to picture an old woman picking through a cardboard box of leftover relish, tasting & savoring each little bite.  The relish tastes great with a little finishing heat from the Padron peppers which I did not have. Since I didn’t want to wait to see if my grocery even had them, I used jalapeno peppers instead.  Mine is not exactly the same but boy, it sure is good.

The relish can be served warm or cold but it absolutely begs to be left in the refrigerator for several days to marry all those wonderful flavors. If you decide to serve it cold you will need to let it sit on the counter to let the olive return to a liquid and it will be quite crunchy.  If heated, it will soften things a bit.  To test the recipe, I only made half of it and it easily and amply would have served four people so…I have lots leftover to accompany other meals.  I was so hot to make and eat the dish that I ate the relish raw and next, I will take the time to heat it.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Provençal Relish
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Ingredients
  1. 1-1½ C Olive Oil
  2. 2 Roma Tomatoes Seeded & Finely Diced
  3. 1 C Yellow Pepper Finely Diced
  4. 1 C Red Pepper Finely Diced
  5. 1 C Red Onion Finely Diced
  6. 1 C Olives Finely Chopped
  7. 2-3 T Capers
  8. 2 t Crushed Garlic
  9. 2 t Anchovy Paste
  10. 1½ t Dried Basil
  11. 1½ t Dried Thyme
  12. 2 T Jalapeno Peppers (I Used Pickled Jalapenos)
  13. ½ t Liquid Smoke (Optional But Good)
  14. ½ t Pepper
Instructions
  1. Pretty easy.
  2. Just chop & dice all veggies, add rest of ingredient, mix thoroughly and refrigerate for at least 24 hours and a couple of days would be even better.
  3. 8 Servings
  4. 293 Calories, 1.2g Protein, 29.8g Fat, 7.0g Carbs, 1.6g Fiber, 5.4g Net Carbs
Notes
  1. Padron chile peppers individually are unique though similar in shape and size with curved and grooved furrows along their skin. Young Padrons are crisp, the color of limes, roughly two inches in length and their flavor savory, grassy, piquant and peppery. It is not uncommon to find a firey chile in the mix (roughly 1 in 10), making for a bit of Padron roulette.
  2. My dish was pretty spicy so maybe I got lucky and got 2 out of 10 hot ones.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Marinated Greek Ribeye Steak

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Keto Marinated Greek Ribeye SteakKeto Marinated Greek Ribeye SteakKeto Marinated Greek Ribeye Steak. Long ago and far away I worked in a seafood house in Virginia owned by of all people a Greek.  The restaurant was known far and wide for it’s seafood but I actually thought the best thing on Saki’s menu was a Keto Marinated Greek Ribeye Steak and I mean it was to die for.  I ate it every time I went in there and it absolutely never disappointed.  This is my rendition and it is exactly as I remember it…and we know how memories can fade and change sometimes.  Sadly, the restaurant burned to the ground in 2013, never to be resurrected which is sad because the food was that good.  This is also the same restaurant that I based my Tartar Sauce recipe on and you can see why the recipe was so large.  Now of course Saki was marinating scores of steaks at any given time but this recipe is for only 4 steaks and I see another seriously cut-down recipe in the works.  Saki used to stack his steaks in several deep bus-tubs at a time and allow them to marinate for several days.  You can do this too-if you can wait that long.  This marinade can also be used with pork & chicken so it’s quite versatile.  The little adjunct vegetable doesn’t have a recipe, it’s just a fried Japanese eggplant with a few seared tomatoes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Marinated Greek Rib Eye Steak
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Ingredients
  1. Six 8 Oz Ribeye Steaks (Boneless Is Best)
  2. ½ C Olive Oil
  3. 2 T Dried Oregano
  4. 2 T Worcestershire Sauce
  5. 2 T Sugar Free Rice Wine Vinegar
  6. 2 T Lemon Juice
  7. 4 t Garlic Paste
  8. ½ t Ground Rosemary
  9. ½ t Salt
  10. ½ t Pepper
Instructions
  1. Whisk all ingredients together.
  2. Add marinade to a one gallon plastic bag and add 6 boneless rib eye steaks.
  3. Massage the marinade into the steaks and refrigerate.
  4. Take steaks out of the fridge 2-3 hours before preparing on your grill on in a pan.
  5. Serves 6
  6. 787 Calories, 54.g Protein, 50.5g Fat, 2.0g Carbs, 0.0g Fiber, 2.0g Net Carbs
Notes
  1. Nutritionals do include an 8 oz. ribeye steak.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Chicken Fricassee

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Low Carb Chicken FricasseeLow Carb Chicken FricasseeLow Carb Chicken Fricassee. I don’t know exactly how many dishes I have based on French peasant food but I know it is more than a few and both Pulled Pork Butter Rillettes  & Ratatouille comes to mind first.  The French seem to always have been able to take nearly nothing by adding wine, butter & herbs and make something out of it, and this is not much different.  Now, they would have probably taken a skinny scrawny old rooster or hen that was long past its prime eating and by braising it, bringing the thing back to life…with taste galore.  Today we have bred the crap out of chickens and ended up with monsters.  Yes, there is low carb chicken fricassee and a chicken thigh under all those creamed mushrooms & wine sauce.

I spatchcocked and roasted a duck not long ago and from that duck, not only did I get two glorious meals, I also got two cups of duck fat. (In the sour cream tub in the upper right next to the wine).  Now sometimes a lot of duck fat can be used in the blink of an eye but when you use it for sautéing this & that, it easily lasts a very long time.  The flavor of duck has no comparable; It is a flavor unto itself.  I also cut off the skin from the backbone and roasted it too.  When finished it is like eating candy which for low carbers is the best thing ever, ever.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Chicken Fricassee
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Ingredients
  1. 4 Large Boneless Skinless Chicken Thighs
  2. 2 T Duck Fat Or Schmaltz If You Have Them Otherwise Fat Of Choice (Butter Works)
  3. Salt & Pepper
  4. 2 Shallots Thinly Sliced
  5. ½ T Duck Fat Or Schmaltz If You Have Them Otherwise Fat Of Choice (Butter Works)
  6. 1 Lb Sliced Mixed Mushrooms
  7. 2 T Duck Fat Or Schmaltz If You Have Them Otherwise Fat Of Choice (Butter Works)
  8. ½ C White Wine
  9. 1 C Water + More As Needed
  10. ⅓ C Heavy Cream
  11. 1½ t Chicken Base
  12. 2 t Dried Tarragon Leaves
  13. Freshly Ground Pepper
Instructions
  1. Heat 2 T fat to medium high.
  2. Pound room temperature thighs to even thickness.
  3. Season thighs with salt & pepper, add to the skillet, sautéing over moderately high heat, turning once until browned-about 3 minutes per side. Set aside.
  4. Add ½ T fat to pan and gently cook shallots. Set aside.
  5. Add last 2 T fat and sauté mushrooms. Set aside.
  6. Add wine, water, heavy cream, tarragon, & chicken base to pan and simmering, reduce to about ¾ original.
  7. Add back chicken, shallots, & mushrooms and simmer until warmed and chicken is finished cooking.
  8. 4 Servings
  9. 379 Calories, 27.8g Protein, 23.2g Fat, 5.8g Carbs, 1.3g Fiber, 4.5g Net Carbs
Notes
  1. The reasons I love duck fat for sautéing are as noted above 1.) the flavor and 2.) it will not burn under high heat the way butter can. Now I do eat a lot of browned butter but just not for this.
  2. This is a pretty intensely filling meal but if you can eat two of them-I could not-so be it. It will not break any carb banks.
  3. Absolutely not needed but I put a bed of spinach under my Fricassee and it was delicious.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Beef Osso Bucco

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Low Carb Beef Osso BuccoLow Carb Beef Osso BuccoTraditionally, a Low Carb Beef Osso Bucco is made with a thick cut veal shank but unfortunately, the veal police got involved and it is just about impossible to find veal of any cut anymore.  This is something I have never understood as we eat little lambs by the millions but have done away with little cows.  Personally, I find lambs far more appealing than calves but that’s only this woman’s opinion.  If you are lucky enough to get veal then by all means use it.  Again traditionally when using veal, white wine was used and if you want to use red wine then use it but…I am sticking with white wine.  I am also using duck fat to sear my shanks because…I have it and duck fat with anything is always a flavor enhancer.  Be sure to get your shanks at least 1″- 1½” thick.  As you can see mine were only about an 1″ but served over Cauliflower Grits  with the rich sauce it was plenty. You could use spaghetti squash or even plain ole mashed cauliflower.

If you are an absolute veal purest then the best place in the United States to buy quality veal is from D’artagnan.  The finest restaurants buy from them and you may not have realized it, but chances are you have eaten some of their meats.  If you get to D’artagnan just be prepared for sticker shock and that’s why I used beef shanks.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Beef Osso Bucco
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Ingredients
  1. 4-1 ½” Beef Shanks
  2. 2 T Olive Oil
  3. 1 Small Carrot Finely Diced
  4. ½ Onion Finely Diced
  5. 1 Rib Celery Finely Diced
  6. ½ t Rosemary
  7. ½ t Thyme
  8. 1½ T Tomato Paste
  9. 1½ C Water (More It Needed)
  10. ½ C White Wine
  11. 1 Can Diced Tomatoes
  12. 2 -3 t Chicken Base
  13. 2 t Crushed Garlic
  14. 2 Bay Leaves
  15. Pepper To Taste & It May Not Need It
Instructions
  1. If you have kitchen twine tie the shanks.
  2. Add oil to a blitzing hot pan and sear meat on both sides. Set aside.
  3. Turn down heat just a bit then add the onion, celery, & carrots and cook until browning.
  4. Add rosemary, thyme, & tomato paste and continue cooking another 1-2 minutes.
  5. Add water, wine, tomatoes, chicken base, & garlic stirring well.
  6. Clearing a little room, nestle in the shanks and tuck in the bay leaves making sure the liquid come up at least half way.
  7. Cover and turn down heat to low, simmering about 2-2½ hours or until tender and done.
  8. Don't forget to remove the bay leaves.
  9. 4 Servings
  10. 740 Calories, 56.5g Protein, 46.3g Fat, 11.8g Carbs, 2.9g Fiber, 8.9g Net Carbs
Notes
  1. Oohlala, think of the bone marrow you will be eating.
  2. I lost my strings while they were cooking and it didn't seem to matter. Just probably not as pretty.
  3. If I'd have thought of it I would have add some wedged daikon radish as a potato substitute but alas...I forgot, but you don't have to.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Beef Rouladen

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Low Carb Beef RouladenLow Carb Beef RouladenLow Carb Beef Rouladen. The meat you see in the picture for this Low Carb Beef Rouladen came sliced this way right from the butcher’s case.  There is really no reason to pound it for a couple of reasons.  Each piece is plenty large enough for one person (slightly more than ⅓ lb.) which means just about the best size possible with no pounding necessary.  Unless you are eating raw beef (think Carpaccio) it will tend to do a lot more shrinking when cooked than it naturally would anyway.  I would not suggest trying to cut the meat by yourself but instead, if you can’t find it this way, have your butcher slice it for you.  That way you are assured of relatively evenly matched pieces. Beef shown is the same as used in the Bunless Philly Cheesesteak.

Rouladen is an easy dish to make with not a lot of prep.  Most of the time spent is in the braising of it.  Those little pieces that look like potatoes are really Daikon radish wedges as I had just the right size chunk in the fridge.  They are a great low carb substitute and take on the flavor of the broth.  The absolute best accompaniment to this is Spaetzle sautéed in butter and make no mistake, you are going to end up with 6 little fat rats of goodness.  That wine?  It’s what I have a glass of everyday. Have fun making and eating these.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Beef Rouladen
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Ingredients
  1. 6 Large No More Than ¼” Slices Top Round Steak (About 2-2 ½ Lbs)
  2. 1 Lb Thick Cut Bacon or 12 Pieces
  3. 1 Large Onion Caramelized
  4. ½ Medium Onion
  5. 6 Quartered Dill Pickle Spears
  6. Dijon Mustard
  7. 2 T Butter (Divided)
  8. 2 T Olive Oil (Divided)
  9. ½ C Good Red Wine
  10. Water About 2 C
  11. Beef Base To Taste (Don't Overdo It As You Can Add More At The End)
  12. Salt & Pepper
  13. Kitchen Twine (Or Toothpicks If You Absolutely Have To)
  14. Guar Gum
  15. Xanthan Gum
Instructions
  1. Slowly caramelize onions in 1 T butter & 1 T olive oil.
  2. Lay out beef, salt & pepper each piece, and smear with Dijon mustard.
  3. Place bacon strips.
  4. Sprinkle with onions and place pickle spears as shown.
  5. Roll tightly and secure with twine or toothpicks.
  6. In last 1 T butter & 1 T olive oil sear meat rolls.
  7. Leave rolls in pan, add wine, beef base, chopped onions and enough water to come up about ½-⅔ of the way.
  8. Cover lightly, turn to simmer and braise for about 1½- 2 hours turning after an hour.
  9. Plate rouladen & don't forget to cut off the string.
  10. Sprinkle guar gum/xanthan gum into gravy until desired thickness is reached and it shouldn't take too much.
  11. 6 Servings
  12. 644 Calories, 41.9g Protein, 44.5g Fat, 5.2g Carbs, .7g Fiber, 4.5g Net Carbs
Notes
  1. I caramelized the onion for two reasons: They add flavor and they are much easier to roll. I never worry about too many onions, only too little. Too many means I have them already cooked to use with something else.
  2. You will find kitchen twine easier to use when frying and then braising as there is nothing sticking out to prevent an even sear.
  3. If you don't want to use guar gum or xanthan gum as a thickening agent then serve it in a bowl with lots of the juices and eat it with a spoon-yum.
  4. I used top round meat because it is a more tender cut than bottom round and either one works well, but bottom round will take a little longer to cook. You know those great big “Barons Of Beef” that are served on so may buffets? This is the "big" cut of the cow.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Fajitas

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Low Carb FajitasLow Carb Fajitas. You know, Fajitas can be made and served a jillion ways and this is the way I do them. We are going to do beef and you can certainly use chicken (thighs as the meat is so much better).  I used a flat iron steak for a couple of reasons.  It is quite tender and it slices well for fajitas.  You will not see any green peppers in mine because um, I simple don’t like them and if you do, then please use them.  Of course what makes these low carb is using a cheese tortilla instead of the high carby ones you most often see in your grocery store. Who needs an additional 25g carbs (50g for two which is what is most often served)?   If you don’t want to go to the trouble of even making the cheese tortilla (they are good though) then you can just pile your ingredients on the plate.  If you like fajitas and or Mexican foods well enough then double or triple the dry mixed spices Taco Seasoning and you will have them for next time.  I do use the taco seasoning in quite a few recipes on the site.  I serve mine with Pico de Gallo, a dollop of Crème Fraîche or sour cream, and Creamy Smooth Guacamole to the side and what could could be better?

If you are interested in eating these low carb fajitas in the more traditional way they are terrific using Keto Pork Rind Wraps too. Take a look…you’ll see why.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Fajitas
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Ingredients
  1. 12 Oz Grated Cheddar Cheese
  2. 1 Lb Good Steak Meat Cut Into ¼” Pieces (I Used A Flat Iron Steak)
  3. 1 Onion Sliced Into Slivers
  4. 1-1½ Lbs Red, Yellow, Or Orange Pepper Seeded And Slivered (I Mix Mine If I Have Them)
  5. 3 T Olive Oil (Divided)
  6. 1 T Lime Juice
  7. 1 t Crushed Garlic
  8. ½ t Chili Powder
  9. ½ t Cumin
  10. ½ t Oregano
  11. ½ t Pepper Flakes
  12. ½ t Salt
  13. ½ t Pepper
Instructions
  1. In large bowl mix 1½ T oil, lime, garlic, and all spices/herbs. Add meat, massaging mix into the meat.
  2. Using 2 oz cheese, make you tortillas by sprinkling into a medium sauté pan until done. Lay on flat surface until cooled and it does not take long. These can be made ahead as they take a bit of time to make.
  3. Add rest of oil to sauté pan and cook peppers & onions until softened. Reserve.
  4. Add meat to sauté pan and quickly cook only until just browned. Over cooking meat will always toughen it. Add peppers and onion back to meat just to heat.
  5. Scoop onto cheese tortilla and if not using then just plate.
  6. 6 Servings
  7. 503 Calories, 43.3g Protein, 33.9g Fat, 6.6g Carbs, .9g Fiber, 5.5g Net Carbs
Notes
  1. Cheese tortilla is included in nutritionals.
  2. If possible, please try to grate your own cheese. Processed grated cheeses have some kind of crud mixed in to keep the cheese from clumping.
  3. I used a flat iron steak for a couple of reasons. It is quite tender and because of its thickness each ¼” piece can be cut lengthwise to get the strips you are looking for.
  4. This is an easy prep ahead meal.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Fried Oysters

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Low Carb Fried OystersLow Carb Fried Oysters. Yes, it’s true that I like oysters anyway I can get them.  I eat fried oysters, raw oysters, poached oysters, Oysters Rockefeller, and even on occasion I eat oysters from a can with hot sauce.  I have a LOT of recipes using my own popped and ground pork rinds from Willies Pork Rind Pellets or if you don’t want to pop your own you can buy Pork Dust here. So why not use them for fried oysters and eat them with a really good low carb Remoulade.  Not only are they good..they are great and here they are with Avocado Cilantro Cream.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Fried Oysters
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Ingredients
  1. 24-32 Oysters
  2. 2½-3 Cups Pork Rind Dust
  3. 1 Beaten Egg
  4. 1 T Sour Cream
  5. Oil Of Choice and I Used Leaf Lard
Instructions
  1. Heat oil to hot.
  2. Dump pork rind dust onto a large plate.
  3. Beat egg and sour cream until well incorporated. I use my stick blender.
  4. Drain as much oyster liquid as you can (do not wash) and dunk oysters into egg mixture.
  5. One at a time, and letting egg mixture drain as much as possible, dredge in pork rinds.
  6. Fry until golden brown & delicious.
  7. 4 Servings
  8. 267 Calories, 14.8g Protein, 20.9g Fat, 4.5g Carbs, 0.0g Fiber, 4.5g Net Carbs
Notes
  1. I normally advocate that all meats be at room temperature before cooking but for this particular recipe the oysters should be just out of the fridge. Reason: Oysters cook quite quickly and you want to get your pork rind dust crispy.
  2. You are probably only going to get about 8 oysters at a time in the pan so they will have to be done in batches. Of course a bit of the pork rinds will come off in the oil and no biggie. When you are finished just strain it...and reuse it.
  3. Most of the carbs in this recipe?...Come from the oysters.
  4. They say true confessions are good for the soul and yes, I did eat all 12 of those puppies on that plate...but it was all I ate.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Fijian Ceviche

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Low Carb Fijian CervicheLow Carb Fijian CervicheLow Carb Fijian Ceviche.  No secret that I like Ceviche and this low carb Fijian Ceviche (Kokoda) is no different.  I love the freshness of fish or shrimp cooked in acids and then eaten immediately.  This has some of the same ingredients in Seafood Ceviche with the surprising addition of cucumbers and coconut cream.  One of the other things I like about a ceviche is, except for grains which I pretty much do not eat anyway is, it has protein by way of the fish and lots of low carb fruits and vegetables with healthy coconut cream as kicker.  On a hot summer day sittin’ on the porch, this may be the perfect answer for not having to heat your oven or your house.

Fijian ceviche can easily be served as an appetizer but my personal problem is that I love it so much an appetizer is not enough.  We all have our priorities.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Fijian Ceviche
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Ingredients
  1. 1 Lb Fish Tilapia Or Halibut Work Nicely As Does The Addition Of Shrimp
  2. 2 Limes Juiced
  3. 1 Can Coconut Cream (5.4 Oz Or ⅓ Cup)
  4. 1 Cubed Avocado
  5. 1⁄4 C Finely Chopped Cilantro
  6. ¼ C Green Onion Tops
  7. 1 Large Seeded And Finely Chopped Roma Tomato
  8. 3⁄4 C Finely Diced Red Bell Pepper
  9. 3⁄4 C Finely Diced Orange Or Yellow Bell Pepper
  10. 1 C Peeled And Seeded Cucumber
  11. ½ Cup Finely Diced Red Onion
  12. 1 Lime Cut Into 4 Wedges As Garnish
  13. Salt And Pepper To Taste
  14. 4 Servings
Instructions
  1. Marinate fish in line juice for not more than 30 minutes, mixing occasionally, drain, retaining juice.
  2. Combine all ingredients with fish.
  3. Blend coconut milk with 4 T of drained lime juice and mix into rest of ingredients.
  4. Serve immediately with wedge of lime.
  5. 4 Servings
  6. 209 Calories, 25.8g Protein, 6.2g Fat, 11.9g Carbs, 3.6g Fiber, 8.3g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/