Tag Archives: primal

Low Carb Spinach Bhaji

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Low Carb Spinach BhajiLow Carb Spinach BhajiLow Carb Spinach BhajiLow Carb Spinach Bhaji.  Bhaji is a vegetable East Indian concoction and can be make with all kinds of various low carb vegetables, even mixing and matching 5 or 6 different veggies but the common theme is mostly garlic, cumin and garam marsala with the additional use of curry sometimes.  I chose fresh spinach because of the ease of using it but you can also successfully use eggplant which only takes a tiny bit longer time to cook.  It is not as pretty to look at but oh boy, eggplant sure is good too. Enjoy as this is not only easy, it is also very piquant.  I served it with a mayo pork rind encrusted piece of Islandic Cod Fillet which had lots of lemon juice on it & which when mixed into the Bhaji and was divine.

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.

Spinach Bhaji
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Ingredients
  1. 10-12 Oz Fresh Raw Spinach
  2. 1 Small Julienned Onion
  3. 3 T Butter Divided
  4. 1 t Crushed Garlic
  5. 1 t Ground Cumin
  6. 1 t Garam Marsala
Instructions
  1. Add 1 T Butter to large pan on low heat. Add dry spinach, sprinkle with 2 T water, toss, cover & heat until spinach is just barely wilted-set aside. At this point you do not want any water in the spinach.
  2. Add 2 T butter to pan and barely saute onion-only until limp.
  3. To onions add garlic and cook a minute or two.
  4. Add cumin & garam marsala and saute another minute or so.
  5. Add back spinach and mix well.
  6. 4 Servings
  7. 99 Calories, 1.4g Protein, 8.7g Fat, 4.1g Carbs,1.5g Fiber, 2.6g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Pork Schnitzel

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Keto Pork SchnitzelKeto Pork SchnitzelKeto Pork SchnitzelKeto Pork SchnitzelKeto Pork Schnitzel. I know I have talked about using Ground Pork Rinds a LOT but It is my opinion it is one the most under-used ingredients in a Low Carb Pantry.  As low carbers we do not use bread crumbs or flour in much of any fashion but this zero carb item is an absolute must if you want to do a lot of (successfully) fried foods.  The side dish is Spaetzle which is the natural companion to making this a complete German dinner. It would also be really good with sauerkraut, German Red Cabbage or Cheesy Creamed Cabbage & Bacon. Whew, this is a seriously restaurant worthy meal.  Crispy, and moist and you will probably want more. The third picture with the pork dust breading was a different time I prepared it and notice I got a little bigger pork medallions.  Live and learn.  Keto pork schnitzel is the epitome of LCHF and what it means to eat healthy low carb high fat food and who needs bread crumbs anyway?

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.

Pork Schnitzel
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Ingredients
  1. 1-1¼” Lbs Pork Loin Medallions Cut ¼”-½" Thick (You Should End Up With 8 Discs -Ask Your Butcher For Help)
  2. 2 T Mayonnaise
  3. 1¼-1½ C Ground Pork Skins*** (Dust)
  4. ¼ C White Wine
  5. ½ Lb Mushrooms
  6. 2 T Butter
  7. ¼ C Oil Of Choice (I Used Duck Fat And Any Good Oil Would Work)
  8. ⅔ C Heavy Cream
  9. ⅔ C Water
  10. 1 T + 1 t Paprika
  11. 1½ t Chicken Base
  12. ¼ t Thyme
  13. ¼ t Pepper
Instructions
  1. Pound pork medallions to about ⅛” thick.
  2. Smear pork with thin layer of mayo, dredge well in pork dust and set aside until ready to fry.
  3. Gently sauté mushrooms in butter. When finished, add wine, allow to soak a bit into the mushrooms, and set aside.
  4. Put heavy cream, water, paprika, chicken base, thyme and pepper in sauce pan and begin to slowly reduce. Add mushrooms to gravy just to heat. Remember, if you reduced your gravy a little too much just add a bit more water.
  5. In a large saucepan add oil and heat to medium high. Add medallions and fry until crispy, and turn. At this point you will probably only be able to do ½ of them so repeat for second batch. They will not take long to cook if you do them in hot enough oil.
  6. Plate medallions and divide gravy equally.
  7. 4 Servings
  8. 742 Calories, 49.4g Protein, 58.5g Fat, 2.7g Carbs, 1.5g Fiber, 1.2g Net Carbs
Notes
  1. I originally used shiitake mushrooms which were really good but they have too many carbs for me so I used buttons and then chanterelles. It is my personal opinion that the beauty of the golden chanterelles is absolutely gorgeous with the color of the sauce and is why I put them to the side to be eaten with each bite of schnitzel.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

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/

Keto Duck Rillettes

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Keto Duck RillettesLow Carb Duck RillettesLow Carb Duck RillettesKeto Duck Rillettes. Some time ago I did a recipe for Pulled Pork Butter Rillettes and this is nearly, if not identical.  The ingredients are almost the same and so are the instructions.  Only the names have been changed “to protect the innocent”.  A couple days ago I tweeted out some pictures saying I was fixing a duck because I need more…duck fat for cooking.  To buy Duck Fat is about $15.50 for an 8 oz. jar (if the stuff is even in stock) and if I can get 2 cups of fat from one duck…well, you can see the advantages.  Literally, two jars of duck fat is more than I paid for the whole duck.  Not only do I get the duck skin candy and two meals from one duck, I also have enough fat (two cups) and meat to make this Duck Rillettes with fat left over. What’s not to like?  It really makes the 2 duck meals + the fat FREE, and I am all in when it comes to FREE.  So I hope you make this often as your meals are FREE.  The recipe is only ½ the amounts of the pork rillettes as you will not have 1 lb. of meat left after your duck dinner for two.  Take a good look at the picture of my fat in its container and you will readily see why D’artagnan calls it liquid gold. Low carb duck rillettes is truly the perfect keto appetizer.

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.

Duck Rillettes
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Ingredients
  1. 8 Oz. Duck Meat
  2. ¾ C Rendered & Melted Duck Fat (Divided)
  3. ¼ C Chicken Broth
  4. 5 Crushed Juniper Berries (I Used My Mortar & Pestle To Really Break These Up)
  5. 1 Bay Leaf
  6. 1 T Grated Shallot (Or Onion)
  7. ½ T Brandy
  8. ½ t Salt (More To Taste)
  9. ½ t Crushed Thyme (More To Taste)
  10. ¼ t Crushed Garlic
  11. ⅛ t Pepper
  12. ⅛ t Crushed Red Pepper
  13. Pinch Allspice
  14. Pinch Coriander
Instructions
  1. Chop or put duck in processor, pulse several times & put into mixing bowl. You don’t want mush but you do want to shorten the longer strands. I actually do a coarse chop and then hand pull it. Chopping is easiest and you won't need to clean your processor...one more time after cooking...and this is a good thing but...it will be a bit chunkier which is fine.
  2. On low heat put ½ C duck fat & then rest of ingredients into small skillet and simmer until the shallots/onions are pasty and it will not take long.
  3. Remove bay leaf.
  4. Add to duck meat and mix well.
  5. Divide and put into 2 ramekins leaving enough room to cover each with additional fat.
  6. Seal each ramekin with 2 T melted fat.
  7. Serve at room temperature.
  8. 4 Servings
  9. 619 Calories, 14.1g Protein, 55.2g Fat, 0.5g Carbs, 0.0g Fiber, 0.5g Net Carbs
Notes
  1. For my chicken broth I use ¼ C water and 1 t chicken base.
  2. I know at the end of a meal it is difficult to do much more than the dishes but if you pull your left over duck meat while it's warm it will make things easier all the way around and there is a bonus, you can stand there like an animal and eat any left-over skin if, by some chance, there is any left.
  3. Duck fat does not solidify at room temperature so it is best to make sure the rillettes are refrigerator cold, spoon on the final layer of fat, and refrigerate again until ready for service.
  4. Always bring back to room temperature before eating.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Oysters Rockefeller

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Low Carb Oysters RockefellerLow Carb Oysters RockefellerLow Carb Oysters Rockefeller.  This is the way I have made Oysters Rockefeller forever.  It is not traditional in some ways but it sure is good.  It may look right to you, but a few of the ingredients are not necessarily traditional in any…traditional way.  I use a lot of herbs & spices and have tons of small liquor bottles that are tucked away upstairs.  For many years I collected mini bottles from all over the country and at some point I was going to sell the collection when I ended up in Oregon which has some strange old laws, one of which is;  you can’t sell any bottle of liquor, no matter the size.  Something to do with trafficking illegal liquor and probably protecting liquor store operators. Yes, sadly, the only way to get liquor here is through a “state run” store which mean no “free enterprise” here either. But I digress.  I probably do have Pernod in a mini bottle but I have never used it and I sure didn’t want to fish it out of the attic just for this recipe and anyway, I also don’t drink the stuff.  If you blow up the picture you can see little flecks around the spinach and it’s ground anise seeds which are as close to licorice as I want to get.  I know the French love & make Pernod, and I do love & make lots of French food but hey, I’m not French and I just don’t like the stuff. Of course that yellow blob on top of each low carb oysters rockefeller is Hollandaise Sauce and you will need a recipe of 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.

Oysters Rockefeller
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Ingredients
  1. 1 Hollandaise Recipe
  2. 12 Small Oysters (I Gently Poached Mine In Water & Then Drained On A Paper Towel)
  3. 12 Oz Finely Chopped & Squeezed Spinach (Frozen Works Quite Well)
  4. ½ C Heavy Cream
  5. 4 Oz Grated Raclette Or Gruyere Cheese (Yes, Swiss Works But It Is Not As Tasty)
  6. ½ C Very Finely Chopped Onion
  7. 1 T Butter
  8. 1 t Chicken Base
  9. 1 t Ground Anise Seed (Optional)
  10. 2 T Parmesan Cheese (Optional)
  11. Salt & Pepper To Taste
Instructions
  1. Poach oysters in gently simmering water for about 30 seconds, turn and repeat. Drain
  2. Melt butter in sauce pan, add onions, and sauté until translucent.
  3. Add spinach, chicken base & heavy cream and reduce a little. Take off heat, add cheese, & mix thoroughly.
  4. If making whole recipe put spinach into an 8x8 baking dish, sprinkle with anise, nestle in the oysters, top with hollandaise and put under broiler until hollandaise just begins to brown slightly.
  5. If using Parmesan, sprinkle over hollandaise which will help keep it from browning.
  6. 6 Servings
  7. 269 Calories, 16.5g Protein, 18.1g Fat, 5.9g Carbs, .9g Fiber, 5.0g Net Carbs
  8. 4 Servings
  9. 403 Calories, 24.7g Protein, 27.1g Fat, 8.8g Carbs, 1.4g Fiber, 7.4g Net Carbs
Notes
  1. As you can see, little miss piggy ate three oysters but two would have been plenty enough.
  2. Surprisingly 2g carbs come from each oyster.
  3. You can sprinkle a little Parmesan cheese over the top but I rather like all my flavor coming from everything else in the recipe.
  4. Notice I did not broil my oysters when topped with the hollandaise. I simply do not like cooked hollandaise and it's 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 Melba Panna Cotta

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Keto Melba Panna CottaKeto Melba Panna CottaLow Carb Melba Panna CottaLow Carb Melba Panna CottaKeto Melba Panna Cotta.  Not quite peach melba but this keto Melba Panna Cotta is a danged fine facsimile.  One of my all-time favorite desserts used to be peach melba.  I loved it so much that it was even on my restaurant menu so I could have it anytime I wanted it.  Though I have of course not been able to have it for many years, making an almond raspberry panna cotta is as close as I can get.  I also do not eat peaches so that part is out completely.  Although I could probably have ¼ peach with keto melba panna cotta, this does not need it.  And I don’t mean I had fresh peaches either.  I used free-stone peaches from a can and spooned the sugary juice on with abandon.  Well that was then and this is now.  I imagine I could use a sugar-free peach syrup of some sort, as it is available, but for the number of times I would ever use it, it would mostly go to waste.  Traditional melba has always been served with a raspberry syrup or coulis and topped with toasted almonds and I’m using raspberries and almond here anyway.  The really nice thing is that if you have never had peach melba you do not have a basis of comparison so all you will do is enjoy this.  If you have a sweetie then you can make it in one larger mold (the second picture is for two) to get close, and share.  Just don’t squabble over who gets the most. All I did was cut the recipe 75% for the two servings.

Normally, in the restaurant, I used some watered down raspberry jam but not here.  We eat whole raspberries so why not just mash up some of them?  In fact all I did was mash them a little before adding the water.  So, if you want a plain Panna Cotta then here ya go because you definitely can do your own thing on a clean slate.

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.

Melba Panna Cotta
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Ingredients
  1. 3 C Heavy Cream
  2. 1 C Water
  3. 2 Packages Knox Gelatin
  4. ¼ C Allulose
  5. 6 Drops Liquid Splenda
  6. 1 t Vanilla Extract
  7. 1 t Almond Extract
  8. ¾ C Fresh Raspberries
  9. 5-6 T Water
  10. 3-4 Drops Liquid Splenda (Or To Taste)
  11. ½ C Toasted Almonds
Instructions
  1. Sprinkle gelatin over water in a wide mouth ceramic bowl and let sit 5 minutes. (This is called blooming the gelatin).
  2. Begin heating heavy cream & sweeteners.
  3. Pulse water-gelatin mix in microwave at 5 second intervals 3-4 times until just clear, (do not over heat) add to heated cream, add vanilla & almond extracts, and thoroughly mix.
  4. Pour into ½ C ramekins, cover and refrigerate 3-4 hours.
  5. To unmold, put ramekin in hot water almost to rim for about 5-10 seconds. If it does not release carefully run a small knife around edges. Place plate or bowl on top and invert.
  6. Mash raspberries, add water & Splenda and mix.
  7. Spoon about 1½ T raspberries over panna cotta and sprinkle with toasted almonds.
  8. 8 Servings
  9. 416 Calories, 1.6g Protein, 39.8g Fat, 2.9g Carbs, 1.0g Fiber, 1.9g Net Carbs
Notes
  1. Make a slurry of strawberries & water, add 1 T orange extract, sweeten to taste, and spoon over panna cotta. No nuts required.
  2. I actually have a medium fluted ring mold that would be perfect and would make a beautiful centerpiece for any table. Long ago I used to use it for monkey bread and it has been in my cabinet for many years. If I used it for this recipe I would have to eat the whole thing-Oops.
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 Cajun Cauliflower Rice Hash

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Low Carb Cajun Cauliflower Rice HashLow Carb Cajun Cauliflower Rice Hash. There are days (many of them) that after I go to the grocery, I have purchased way too many vegetables.  As I am an avid carnivore I end up kind of eating vegetables as an afterthought and adjunct to my meat.  I do love Ginger Curry Sweetened Cauliflower Rice and oops, I bought too large a cauliflower and I had a little less than 2 cups left over.  Riced cauliflower will last quite awhile in the fridge but there comes a time to either use it or lose it and trust me, I am not into losing food (of any kind).  Hence this recipe for Cajun Cauliflower Rice Hash.  When training, and working in any kitchen, the one thing that is pounded into you everyday is NEVER EVER WASTE FOOD.  At the time something goes into the garbage, it has become 100% food cost and it is NOT cool.  Not for the owner of the restaurant and if you’re the owner…NOT cool for you.

Cooking, for me, is second nature.  I don’t much think about it and probably miss many opportunities  to make a recipe post because of it.  I just throw this and that together and come up with something.  No recipe, no nothing.  After I made this, I decided to take a couple of pictures and do this post.  It is so simple it’s ridiculous but if you don’t know to do it, you’ll never taste it and…  Since I ended up prepping so much food today and knowing I wouldn’t be eating it for several more days I wanted an easy dinner with maybe some eggs and sausage and this is just what I came up with. So when you need an easy fix..try this.  I happened to top it mine with eggs but it is also an easy side dish to almost anything.

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.

Cajun Cauliflower Rice Hash
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Ingredients
  1. 3 C Riced Cauliflower
  2. 3 T Butter (Divided)
  3. 1 T Olive Oil
  4. ½ C Slivered Onion
  5. ½ C Slivered Red Pepper (Cut In Half)
  6. Cajun or Blackening Spice
  7. Salt & Pepper
Instructions
  1. Put 1 T butter in pan, add onions & peppers and sauté until tender. Set aside.
  2. Add rest of butter and olive oil to hot pan add riced cauliflower and sauté until brown.
  3. Add back onions & peppers, sprinkle with salt, pepper. & Cajun seasoning.
  4. 2 Servings
  5. 260 Calories, 4.0g Protein, 23.1g Fat, 12.1g Carbs, 4.5g Fiber, 7.6g Net Carbs
Notes
  1. This makes a great side dish but I think its highest and best use is under a couple of eggs.
  2. Cheddar cheese between the hash & eggs is good and I would have done it...but I forgot.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/