Low Carb Recipes for the Low Carb Lifestyle

Monday, February 18, 2013

Lemon Caper Chicken

Lemon Caper Chicken
This is a great simple recipe that tastes like something more complex.  I used to make this one back in my carb-etarian days but used white flour back then.  If you aren't familiar, capers are yummy little tang/vinegar fun balls.  Yup, I just wrote "fun balls" and I'm not going to change it.  If you don't have both almond and coconut flours, use whatever low carb flour you have and it will taste just fine.  I prefer the combo because coconut flour gives you the closest texture to white flour, however it sucks all of the moisture out of whatever you are cooking so a mix yields the best results in my opinion.

2 servings
3.6 net carbs per serving

2 boneless, skinless chicken breasts
1 TBSP almond flour
1 TBSP coconut flour
1/4 tsp paprika
1/4 tsp parsley
1/4 tsp seasoned salt
pepper to taste
1 egg
2 TBSP olive oil (or oil of choice)
1 TBSP fresh lemon juice (about 1 medium lemon)
2 tsp jarred capers
1/3 cup chicken broth
1/8 tsp guar gum (optional)

Cut each chicken breast in half horizontally so you have 2 thin cutlets from each breast.  On a plate, combine almond flour, coconut flour, paprika, parsley, seasoned salt and pepper.  Mix together.  On a separate plate, scramble egg.  Preheat a skillet with oil over medium-high heat.  Dip chicken in egg then dredge through flour mixture, making sure to cover both sides with mixture.  Cook chicken for about 4-5 minutes per side.  Once chicken is cooked through, remove from pan and plate.  Add lemon juice, capers and chicken broth to the same pan.  Stir sauce, making sure to scrape all of the yummy browned bits left over from cooking chicken.  Once heated through, pour over chicken on each plate.  Sauce is very thin.  If you prefer to thicken a bit, add the guar gum, stirring constantly.

Tuesday, February 12, 2013

Crockpot Tangy Pork Roast

Crockpot Tangy Pork Roast
Great recipe.  I would say that this could be good enough for company, even carb-etarian company!  I've made this twice, once with 1/4 cup Splenda (subbing for the sugar called for in the ORIGINAL RECIPE) and the second time without any Splenda at all.  The entire family agreed that the sweetness was a bit odd with the rest of the flavors so I would recommend not using any sweetener or just a pinch to cut through the tang of the red wine vinegar.  I'm writing it below without any sweetener as I thought that had the best flavor.  The original recipe also called for a bit of ketchup but I used a tomato paste that had no added sugars.  You could also use the Heinz Less Sugar Ketchup.  Whichever you have on hand.

6 servings (original said 8 but 6 is more realistic)
2.3 net carbs per serving

1 onion, sliced
2 1/2 pound boneless pork roast
1/2 cup hot water
3 TBSP red wine vinegar
2 TBSP soy sauce
1 TBSP less sugar ketchup (or no sugar added tomato paste)
1/2 tbsp black pepper
1/2 tsp salt
1 tsp garlic powder
a few dashes of hot pepper sauce (tabasco or tapatio, etc)
1 tsp of guar gum (optional to thicken sauce at end)

Arrange the onion slices evenly over the bottom of the crockpot. Place the roast on top of the onion.  In a bowl, mix together water, vinegar, soy sauce, ketchup, black pepper, salt, garlic powder, and hot sauce.  Pour mixture over roast.  Cover and cook on low for 6-8 hours or high for 3-4 hours.  If you want to thicken the sauce, remove and plate the roast and onions.  With the sauce still in the crockpot, sprinkle guar gum on sauce and stir.  Guar gum creates a bit of a jell-like sauce, not creamy so be aware of the texture, as you can see in my photo.  Pour sauce over roast and onions.