Rhonda’s Braised Brisket

braised brisket

Mains | May 9, 2018 | By

A memorable Braised Brisket that does not take all day.

Everyone has a favorite go-to recipe for special occasions. This Braised Brisket Recipe was clearly everyones favorite when visiting my Dad and Step-Mom. I have only had to make a slight adjustment to low-carb this multi-generational family fav.

Warning 1: It is one of those dishes that you’ll find really hard to eat just one serving.

Warning 2: This is NOT and everyday deal as it takes a full 5 hours in the oven to deliver its full potential fall-apart-ness.

Still not bad for a brisket as many people going for the BBQ smoker variety will be at it all-day… like 12-24 hours. Maybe this summer I will give that a go too. In the meantime, get started at around 1pm so you can eat at a normal hour.

Went for a 1.5 hour bike ride all the way to Massachusetts during the first 3 hours of oven time on this Braised Brisket so the day was not a total loss! Also, worked off that extra serving I anticipated in advance. As they say up in Mass… “wicked-smaat”

Serve this with a side of buttery magical cauliflower mash to get your macros more in line.

Rhonda's Braised Brisket
Serves 6
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Prep Time
15 min
Cook Time
5 hr
Total Time
5 hr 15 min
Prep Time
15 min
Cook Time
5 hr
Total Time
5 hr 15 min
630 calories
12 g
246 g
27 g
81 g
10 g
472 g
335 g
5 g
0 g
13 g
Nutrition Facts
Serving Size
472g
Servings
6
Amount Per Serving
Calories 630
Calories from Fat 243
% Daily Value *
Total Fat 27g
41%
Saturated Fat 10g
48%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 12g
Cholesterol 246mg
82%
Sodium 335mg
14%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
10%
Sugars 5g
Protein 81g
Vitamin A
4%
Vitamin C
56%
Calcium
6%
Iron
48%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3.5 lb Beef Brisket
  2. 3 medium onions - sliced
  3. 1 large green pepper - sliced
  4. 1 28oz can of whole peeled San Marzano tomatoes
  5. 1 cup of water
  6. 2 tbsp garlic powder
  7. Salt and Pepper - fresh ground
Instructions
  1. In a 6x9 baking pan or dutch oven place onions and peppers evenly over the bottom.
  2. Salt, pepper and garlic powder the brisket well on all sides.
  3. Place the brisket fat side up in the pan.
  4. Cover with can of tomatoes and cup of water.
  5. Seal tight with aluminum foil or cover.
  6. Place in oven at 325 degrees for 3 hours.
  7. Remove from oven and let cool so brisket can be sliced - 1/2 inch slices across the grain.
  8. Cover again and place back in 325 degrees oven for 1.5 - 2 hours more.
  9. Serve with a Magical Cauliflower Mash.
Notes
  1. I used red and yellow peppers as that is what I had on hand. May have added a sweetness factor different than green would have. Delicious, none the less.
Adapted from Rhonda Levy, Frances Cohen, Bessie Siegel (3 generations)
beta
calories
630
fat
27g
protein
81g
carbs
12g
more
Adapted from Rhonda Levy, Frances Cohen, Bessie Siegel (3 generations)
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Pork Chops With Caramelized Onions And Smoked Gouda

pork chop

Mains | March 15, 2018 | By

Time for a pork chops change up to make something old new again.

In the early years of my marriage, my wife and I would sometimes trade off nights cooking each other dinner. We often sourced more challenging recipes from the various gourmet foodie magazines we accumulated over the years. Some dishes more remembered than others.

As if in a dream, this pork chop dish came rushing back to me recently as one that was worth a revisit.

I have tried this, first brining the pork chops, and then again without, and can say that the brine step is not necessary and that these were really amazing.

I would suggest this dish be served over the weekend as there a few steps involved but they are simple ones anyone can do. The carbs from this pork chop dish come mostly from the caramelized onions so eat less of them if you have already had your fair share of carbs for the day.

I have been going back into the archives of my memory lately to see what kind of alchemy I can come up with to make some old favorites healthy, lower-carb and new again. Hope you enjoy these.

Pork Chops With Caramelized Onions And Smoked Gouda
Serves 4
A decadent lower-carb version of an amazing pork chop dish from Bon Appétite.
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Prep Time
35 min
Cook Time
35 min
Total Time
1 hr 10 min
Prep Time
35 min
Cook Time
35 min
Total Time
1 hr 10 min
460 calories
17 g
150 g
21 g
50 g
9 g
486 g
1420 g
6 g
0 g
9 g
Nutrition Facts
Serving Size
486g
Servings
4
Amount Per Serving
Calories 460
Calories from Fat 188
% Daily Value *
Total Fat 21g
33%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 150mg
50%
Sodium 1420mg
59%
Total Carbohydrates 17g
6%
Dietary Fiber 3g
14%
Sugars 6g
Protein 50g
Vitamin A
30%
Vitamin C
19%
Calcium
19%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 tablespoons avocado oil
  2. 4 center cut rib pork chops -1-inch-thick (each about 8 ounces)
  3. 1.5 tablespoon Hungarian sweet paprika
  4. 3 cups sliced onions (about 3 medium)
  5. 3 teaspoons minced garlic
  6. 3 cups beef broth
  7. 1/2 cup grated smoked Gouda cheese with rind (about 3 ounces)
  8. 1.5 tablespoons butter
  9. 1.5 tablespoons almond flour
  10. 1/2 teaspoon arrowroot powder
Instructions
  1. Preheat oven to 325°F. Heat 3 tablespoons avocado oil in heavy large skillet over high heat.
  2. Season pork with salt and pepper. Working in batches, add pork chops to skillet and sauté until brown, about 3 minutes per side.
  3. Arrange pork in single layer in 15x10x2-inch glass or ceramic baking dish. Sprinkle 1/2 tablespoon paprika over pork.
  4. Over medium-high heat add onions to the pan and sauté until well browned, stirring often, about 15 minutes. Add garlic; sauté 1 minute. Add 1 tablespoon paprika. Place onions over pork.
  5. Pour enough broth over so that chops are almost covered. Cover with foil. Bake until pork is tender, about 35 minutes.
  6. Reduce oven temperature to 200°F. Using tongs, transfer pork to large bowl, leaving onion mixture in baking dish. Pour contents of baking dish into strainer set over medium bowl.
  7. Return onion mixture to same baking dish, spreading evenly (reserve cooking liquid).
  8. Arrange pork atop onions; sprinkle cheese. Cover dish with foil; set in oven to keep warm.
  9. Melt butter in heavy large saucepan over medium heat. Add almond flour. Cook, until mixture just begins to color, whisking often (mixture will be dry and crumbly), about 4 minutes.
  10. Gradually whisk in reserved cooking liquid. Bring sauce to boil, whisking constantly. Add arrowroot powder. Boil until thickened, whisking often, about 5 minutes. Season with salt and pepper.
  11. Transfer pork and onions to plates. Spoon sauce around pork and serve.
Adapted from Bon Appétit
beta
calories
460
fat
21g
protein
50g
carbs
17g
more
Adapted from Bon Appétit
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Braised Lamb Shanks With Rosemary

braised lamb shanks

Mains | January 2, 2018 | By

Best Braised Lamb Shanks on a cozy night at home with family and friends.

I am a big fan of lamb. Chops, legs, shanks, loins are all in my foodie playbook. I have favorite preparations for each cut and have invested many hours perfecting my cookery of this beast. Every once in a while I come across a person who claims they are not a fan. I imagine their only experience mirrors my first exposures as a kid, dried out, overcooked with green mint jelly. Thanks Mom for the intro… I’ll take it from here. Then with empathy, I go about my quest to convert them with a high percentage success rate.

This Braised Lamb Shanks recipe is one of my favs on a weekend or snowy night.

It takes a little more time but the prep is easy and the house smells great for hours. It’s a hearty meal and as an early Sunday dinner will carry you the rest of the day. Keep the carbs down by serving this with my Magical Cauliflower Mash.

Braised Lamb Shanks With Rosemary
Serves 4
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Prep Time
30 min
Cook Time
2 hr 30 min
Total Time
3 hr
Prep Time
30 min
Cook Time
2 hr 30 min
Total Time
3 hr
1178 calories
23 g
329 g
62 g
107 g
26 g
970 g
1312 g
9 g
0 g
30 g
Nutrition Facts
Serving Size
970g
Servings
4
Amount Per Serving
Calories 1178
Calories from Fat 554
% Daily Value *
Total Fat 62g
95%
Saturated Fat 26g
131%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 27g
Cholesterol 329mg
110%
Sodium 1312mg
55%
Total Carbohydrates 23g
8%
Dietary Fiber 5g
18%
Sugars 9g
Protein 107g
Vitamin A
188%
Vitamin C
42%
Calcium
16%
Iron
62%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3.5 lbs Lamb Shanks - (about 8 smaller ones)
  2. 2 tablespoons olive oil
  3. 1 large onion, chopped
  4. 1/2 cup leeks, chopped
  5. 1/2 cup fennel, chopped
  6. 3 large carrots, peeled, cut into 1/4-inch-thick rounds
  7. 8 garlic cloves, minced
  8. 2 cups dry red wine (about a 3rd of a bottle)
  9. 1 28-ounce can whole tomatoes with juices
  10. 1.5 cups - chicken broth
  11. 1.5 cups - beef broth
  12. 5 teaspoons chopped fresh rosemary
  13. 2 teaspoons chopped fresh thyme
  14. 2 teaspoons grated lemon peel
  15. 1 large portobello mushroom sliced
Instructions
  1. Sprinkle shanks with salt and pepper.
  2. Heat oil in heavy large pot or dutch oven over medium-high heat.
  3. Working in batches, add shanks to pot and cook until brown on all sides, about 8 minutes.
  4. Transfer shanks to bowl.
  5. Add onions, carrots, leeks, fennel and garlic to pot and sauté until golden, about 10 minutes.
  6. Stir in all remaining ingredients except sliced portobello mushrooms.
  7. Return shanks to pot, pressing down to submerge.
  8. Bring liquids to boil.
  9. Cover - place in 375 degree oven - about 2.5 hours total.
  10. Uncover pot last 45 minutes - stir once to coat meat with sauce.
  11. Sauce will reduce and exposed meat will brown.
  12. (Can be made 1 day ahead. Chill until cold; cover and keep chilled - Rewarm over medium heat before continuing.)
  13. Transfer shanks to platter - tent with foil.
  14. Boil juices in pot until thickened, med high - about 10 minutes.
  15. Add portobello mushroom slices - cook about 5 minutes more.
  16. Season with salt and pepper. Spoon sauce over shanks.
Notes
  1. Serve Lamb Shanks with Cauliflower Mash - http://www.everydayketogourmet.com/wp/a-magical-cauliflower-mash/
  2. Optional - Strain the sauce before final reduction - then add the mushrooms and cook for 5 min.
  3. You can add more red wine, but I follow the rule - "only cook with wine you would drink" So - I like to have more to drink while I am cooking - up to you!
Adapted from Bon Appétit / Feb. 1997
beta
calories
1178
fat
62g
protein
107g
carbs
23g
more
Adapted from Bon Appétit / Feb. 1997
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Best Low Carb Bottled BBQ Sauce with BBQ Pulled Pork

Mains, Recipes, Reviews, Sides | May 30, 2016 | By

Who said eating low-carb can’t be fun? BBQ Pulled Pork anyone!

One of the biggest challenges for me, keeping low-carb in the summer, is BBQ sauce. I love ribs, BBQ pulled pork and anything else you can slather that yummy, spicy, sticky sauce on. I have made my own low carb version and may perfect that recipe in the future and share it with you but for now, as my 12 year old daughter says, “Ain’t-nobody-got-time-for-that!”

There are plenty of bottled BBQ sauces on the market but most have way too many carbs to even be considered low-carb some over 20 grams per serving so read those labels carefully. I have recently found an exceptional brand – JB’s Best, that is infused with beer and has the lowest carbs of all bottled BBQ sauces – around *4-6 grams. I use several spicy and not so spicy varieties in the BBQ pulled pork recipe below.

JB's Best BBQ Sauce

This is not a complicated meal to prepare and it feeds around 10-12 people affordably and heavenly.

The secret is in the spices! I use the southern-style, Penzeys33rd and Galena, Chicken and Pork Rub which is mixture of black pepper, paprika, nutmeg, sage, cayenne, red pepper and basil.

Be sure to have all the ingredients on hand to make our coleslaw recipe to go with. This meal would not be the same without it. My wife Lisa claims she wants this to be her “last meal on earth” – no kidding.. she said that – It’s that good!

Now many hard-core BBQ enthusiasts would argue that using a crock pot is not serious BBQ but hey… don’t knock it till you try it! This is one of those quick prep time, set-it-and-forget-it deals so you can go about your day and have an amazing dinner ready 8 hrs later for a small crowd. Either that or you will just have to enjoy the left-overs for days.. and you will as it is just as good the second day. Can I get a Yeeehaa!?

BBQ Pulled Pork
Serves 12
A crock pot pulled pork that can't miss.
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Prep Time
30 min
Cook Time
6 hr
Prep Time
30 min
Cook Time
6 hr
509 calories
12 g
179 g
22 g
62 g
7 g
266 g
421 g
9 g
0 g
12 g
Nutrition Facts
Serving Size
266g
Servings
12
Amount Per Serving
Calories 509
Calories from Fat 194
% Daily Value *
Total Fat 22g
33%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 179mg
60%
Sodium 421mg
18%
Total Carbohydrates 12g
4%
Dietary Fiber 0g
1%
Sugars 9g
Protein 62g
Vitamin A
2%
Vitamin C
2%
Calcium
5%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 5-6 lbs Pork Butt - fat trimmed
  2. 3 tbsp Pensey's - 33rd and Galena, Chicken and Pork Rub
  3. Salt and Pepper - fresh ground
  4. 1.5 tbsp Olive oil
  5. 3/4 cup JB's Best, Ghost Pepper BBQ Sauce - to cook in
  6. 3/4 cup JB's Best, Ancho Peach BBQ Sauce - to cook in (alternate - Stubbs Original)
  7. Extra JB's Best, Blazin Bacon BBQ Sauce - to serve over cooked pork
  8. 1 cup of water
Instructions
  1. Trim fat from pork butt.
  2. Cut into 4 inch cubes.
  3. Salt and pepper all sides.
  4. Dust with Pensey's spice rub on all sides.
  5. In batches, brown each side of pork in a large dutch oven or similar pot.
  6. Transfer browned pork to crock pot.
  7. Add BBQ sauces.
  8. Add Water.
  9. Cover and set crock pot on high for 6 hours or low for 8 hours depending on what you have to do that day.
  10. Once done, use several paper towel strips to remove oil that has collected at the top of the pot.
  11. With 2 forks pull the pork apart and mix in with the juices in the crock pot.
  12. Serve topped with JB's Best, Blazin Bacon BBQ Sauce
  13. If you prefer less heat top with JB's Best, Ancho Peach or one of their other less hot varieties.
Notes
  1. Warning - Go easy on the BBQ sauce on top - 2 tbsp have 4-6 grams of carbs. Hopefully you planned ahead and saved your daily carb intake for this meal!
beta
calories
509
fat
22g
protein
62g
carbs
12g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
I have to admit I had a BBQ pulled pork sandwich with a soft carb-loaded roll for my first serving. Hey, I’m already down 30 pounds and I played tennis that day – As I have said many a time – “If you eat Keto most of the time… you can eat whatever you want some of the time! My seconds and thirds were straight up. Lisa used a low carb wrap and added coleslaw to it – said it was amazing. Here is the recipe for the coleslaw – It is my wife Lisa’s but she said I made it so good that I need to make it from now on. Happy to!

Lisa's Coleslaw
Serves 12
A simple fresh and tangy slaw
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Prep Time
15 min
Cook Time
5 min
Total Time
20 min
Prep Time
15 min
Cook Time
5 min
Total Time
20 min
149 calories
6 g
8 g
14 g
1 g
2 g
99 g
326 g
2 g
0 g
11 g
Nutrition Facts
Serving Size
99g
Servings
12
Amount Per Serving
Calories 149
Calories from Fat 123
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 3g
Cholesterol 8mg
3%
Sodium 326mg
14%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 1g
Vitamin A
11%
Vitamin C
66%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 medium cabbage - sliced thin
  2. 1 large red bell pepper - sliced thin
  3. 1/2 bulb fresh fennel - sliced thin
  4. 1 medium onion - sliced thin
  5. 2 green onions - chopped
  6. 1 cup of mayonnaise
  7. 1 large lemon - juiced
  8. 1 1/4 tbsp of fresh ground pepper
  9. 1 tsp salt
Instructions
  1. In a large bowl add all the veggies sliced very thin - use a mandoline slicer if needed.
  2. In a smaller bowl wisk together the mayo, lemon juice, and pepper.
  3. Toss the veggies with the dressing.
  4. Add salt and pepper to taste.
beta
calories
149
fat
14g
protein
1g
carbs
6g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
 *As I was finishing this blog post I called JB’s Best to clarify some things and had the opportunity to speak with the owner, Jonathan Milo. Nice guy! We had a great conversation but sadly the carb-addicted marketplace had spoken, and the recipes for JB’s BBQ sauces were recently updated adding more carbs to cater to the carb-abused American palate. Bummer Summer! Here is the good news… This update just happened a month ago so most of the product still in the marketplace are the old recipes which to us low-carb lovers tastes truly amazing. So get out there and grab all you can of the lower carb versions before they are gone. I found my supply at Home Goods recently. Here is a link to order some online – This source still has the older recipes. Jonathan was empathetic to our cause and is considering a low glycemic variety in the near future. Let’s hope he does his homework and keeps the carbs low as well. We will be watching.

On a side note – Jonathan and crew have hit it out of the park with their Vino De Milo, line of wine-infused salad dressings that have only 1-2 grams of carbs per serving. I have yet to try these but look forward to it as they do look amazing.

As an alternate brand I have found Stubb’s, Original Recipe to have only 5 net grams of carbs per serving and they make some great BBQ sauces as well.

As a suggestion you may want to wait until you have hit a weight loss goal before trying this recipe. It’s hard to eat just 1 serving and the chances that you are gonna get kicked out of ketosis are pretty high. Hopefully you have a short cut in place to get you back on track come Monday morning!

 

Zucchini Carbonara

zucchinni carbonara

My first Zucchini Carbonara was a huge hit.

One of the great surprises for me of this ketogenic lifestyle is the complete reversal of things, that in the past were clearly bad for you, now with a few tweaks becoming health foods. Zucchini Carbonara is one of those happy surprises. 

In the past Carbonara was a decadent dish you could only order a few times a year and only at special locations that perfected the dish and only if you had a strong heart.

Carbone’s in Bloomfield is our favorite spot for to-die-for Carbonara – my daughter Brynn’s favorite dish. She’s 12 and weighs in at about 75 lbs. soaking wet so there is always extra bites of Carbonara that my wife and I sample until we are both off the keto rails. See exibit A!

carbonara

Exibit A – Carbone’s Carbonara

As a stocking stuffer I received my first veggie-spiral-slicer for making zucchini noodles and other veggie / pasta like substitutions. After blowing out of ketosis on our last visit to Carbone’s I decided to give the spiral slicer a go – I mean everything else in the dish is keto-friendly so why not add this to our weekly possibility of menu items. Pair this with a glass of Tuscan red wine and you will be transported to another land.

spiral slicer

Zucchini Carbonara
Serves 4
A delicious Zucchini Carbonara.
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Prep Time
25 min
Cook Time
15 min
Total Time
40 min
Prep Time
25 min
Cook Time
15 min
Total Time
40 min
587 calories
13 g
277 g
49 g
27 g
24 g
397 g
1106 g
7 g
0 g
21 g
Nutrition Facts
Serving Size
397g
Servings
4
Amount Per Serving
Calories 587
Calories from Fat 433
% Daily Value *
Total Fat 49g
75%
Saturated Fat 24g
120%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 18g
Cholesterol 277mg
92%
Sodium 1106mg
46%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
12%
Sugars 7g
Protein 27g
Vitamin A
38%
Vitamin C
77%
Calcium
39%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 large zucchini - spiral sliced as noodles - use the larger size spiral
  2. 1 tbs extra virgin olive oil
  3. 4 ounces pancetta - sliced 1/4 inch thick then 1/4 inch diced
  4. 1 large shallot - finely chopped
  5. 1 large garlic clove - finely chopped
  6. 1 large portobello mushroom top - sliced 1/8 inch and halved
  7. 1 cup heavy cream
  8. 1/2 cup Parmigiano Reggiano - grated
  9. 1/2 cup Pecorino Romano - grated
  10. 3 large egg yolks
  11. Fresh ground salt and pepper
  12. 2 tbs coarsely chopped parsley
Instructions
  1. Put a large pot of salted water on and bring to a boil.
  2. In a large skillet heat the oil. Add the pancetta and cook over med heat until most of the fat is rendered, 7 minutes or so.
  3. Add the mushrooms and cook for 3 minutes.
  4. Add the shallot and garlic and cook for 1 minute.
  5. Cook the zucchini noodles in the boiling water for 4 minutes.
  6. Add the cream and simmer over med heat until thickened, about 2 minutes.
  7. Add the hot noodles to the skillet and stir to coat. Remove from heat.
  8. Stir in the cheeses - reserve some for later.
  9. Stir in the egg yolks.
  10. Sprinkle with parsley and fresh ground pepper.
  11. Serve with reserved cheese for the table.
Notes
  1. If you need more liquid in the sauce you can add a little of the pasta (zucchini) water.
  2. You can also add 1 sweet italian sausage patty when you are rendering the pancetta if you want to kick this up a notch!
beta
calories
587
fat
49g
protein
27g
carbs
13g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

The Weekly Pork Chop

pork chop

Mains | April 4, 2016 | By

I have been making this pork chop recipe all of my life.

Some of the best recipes we always seem to come back to become standard choices for a quick weeknight, crank-it-out dinner solution. This easy pork chop recipe I learned from a family friend when I was 10 years old. Been making pork chops this way ever since. Pork chops are generally pretty cheap which make this a really affordable option that is low in carbs but big on taste.

Every once in a while we splurge and go for a better quality locally raised pork chop that is a completely different breed all together. The pasture-raised, Berkshire Pork from Green Valley Farm in Eastford, CT is worth the extra dollars – you have not tasted good pork unless you have tried some from here. And… they ship anywhere!

581572_556782514352086_1643305342_n

Back to my youth! The cut of pork chop does not really matter so much as this recipe will elevate any variety. The key to grilling pork so that it does not dry out is to make sure of a few things.

  1. Be sure the pork chops are at room temp before you grill.
  2. Make sure the grill is very hot when you place the chops – makes for great grill marks.
  3. Immediately turn down the heat to low-med so the chops cook slow.

Pork chops that cook too fast will dry out easily and no one likes a dry pork chop. As a kid growing up in NY I was fortunate to have a gas oven with a salamander broiler so the results broiling these pork chops under a flame was impressive. It’s just a few ingredients so I hope you will try this soon and report back.

Pork Chop

 

The Weekly Pork Chop
Serves 4
My favorite pork chop recipe since I was 10.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
438 calories
2 g
171 g
21 g
56 g
5 g
243 g
1012 g
0 g
0 g
8 g
Nutrition Facts
Serving Size
243g
Servings
4
Amount Per Serving
Calories 438
Calories from Fat 193
% Daily Value *
Total Fat 21g
33%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 171mg
57%
Sodium 1012mg
42%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
3%
Sugars 0g
Protein 56g
Vitamin A
1%
Vitamin C
0%
Calcium
13%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 Pork Chops - bone in - any cut (aprox. 1 inch thick or better)
  2. 3 tbs. French's yellow mustard
  3. 3 tbs. soy sauce or tamari sauce for those gluten free folks.
  4. Fresh ground salt and pepper.
Instructions
  1. Take out pork chops ahead so they are at room temperature.
  2. Pre-heat grill on high.
  3. Grind fresh pepper on both sides of pork chops - lightly salt as well.
  4. Spread mustard over both sides of pork chops.
  5. Shake soy sauce over pork chops.
  6. Using a fork, mop one pork chop on another until yellow mustard and soy sauce turns a little brown and are well coated.
  7. Place pork chops on hot grill - drizzle with any extra sauce from the plate.
  8. Turn down grill to med-low.
  9. Turn chops a quarter turn after 4 minutes.
  10. Turn chops over after another 4 minutes.
  11. Cook until done another 6-8 minutes.
  12. Serve hot off the grill.
beta
calories
438
fat
21g
protein
56g
carbs
2g
more
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Kitchen Cacciatore

cacciatore

Mains | March 31, 2016 | By

As a kid you probably called it Kitchen Cacciatore too.

One of my absolute favorite dishes my mom would make when I was a kid was Chicken Cacciatore. I used to call it “Kitchen Cacciatore” and the name just stuck. Her recipe was a simple one that she got from Weight Watchers way back in the day.

Every time I have this dish the distinct flavor brings me back to earlier days.

What I remember most is that this combination of chicken, tomato and spices served with white rice was my kryptonite – I would eat the entire batch at dinner until there was none left.

Last night I made a higher end version of this amazing dish and as predicted, there where NO leftovers! Served with cauliflower mash in leu of the traditional white rice and some broccoli rabe and there where clean plates all around. 

Kitchen Cacciatore
Serves 5
A Chicken Cacciatore that will bring you back to childhood.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
586 calories
17 g
313 g
28 g
59 g
7 g
465 g
1767 g
8 g
0 g
19 g
Nutrition Facts
Serving Size
465g
Servings
5
Amount Per Serving
Calories 586
Calories from Fat 251
% Daily Value *
Total Fat 28g
43%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 313mg
104%
Sodium 1767mg
74%
Total Carbohydrates 17g
6%
Dietary Fiber 4g
16%
Sugars 8g
Protein 59g
Vitamin A
40%
Vitamin C
87%
Calcium
10%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 10 chicken thighs - skins removed and fat trimmed. Substitute in some breasts if you like white meat.
  2. 1 tablespoon each fresh ground salt and pepper. More to taste.
  3. 3 tablespoons olive oil
  4. 1 large red bell pepper, chopped (I used a mix of red and orange peppers)
  5. 1 onion, chopped (I used leeks as an option - about a 1.5 cups)
  6. 1/2 cup fresh fennel, chopped.
  7. 1 cup fresh baby bella mushrooms - quartered.
  8. 3 garlic cloves, finely chopped.
  9. 3/4 cup dry white wine
  10. 2 cups fresh cherry or marzano cherry tomatoes - chopped with juices
  11. 3/4 cup reduced-sodium chicken broth
  12. 2.5 tablespoons drained capers
  13. 2 tablespoons fresh oregano leaves - chopped
  14. 1/4 cup coarsely chopped fresh basil leaves
Instructions
  1. Pre-heat oven to 400 degrees.
  2. Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper.
  3. In a large heavy saute pan, heat the oil over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. If all the chicken does not fit in the pan, saute it in 2 batches.
  4. Transfer the chicken to a plate and set aside.
  5. Add the bell pepper, onion, fennel and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper.
  6. Add the wine and simmer until reduced by half, about 3 minutes.
  7. Add the tomatoes with their juice, chicken broth, capers, oregano, basil and mushrooms.
  8. Place the chicken single layer in a 8x10 baking dish.
  9. Cover chicken with veggies, herbs and liquid from the pan.
  10. Place in 400 degree oven for 30 minutes.
  11. Serve the chicken over mashed cauliflower spooning the juices and veggies over the top.
Notes
  1. You can braise the chicken on the stove top on med high heat for 30 minutes if you start with a large dutch oven when making this recipe.
  2. 1 - 28oz can of whole san marzano tomatoes can also be used in place of fresh.
  3. This recipe assumes 2 pieces each but as I mentioned you may need to add more chicken or less people as this is soooo good.
Adapted from Giada De Laurentiis
beta
calories
586
fat
28g
protein
59g
carbs
17g
more
Adapted from Giada De Laurentiis
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
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Simple Pot Roast Weeknight Winner

Simple Pot Roast

Mains | February 16, 2016 | By

Finally, simple pot roast weather is here in the Northeast.

Here is a relatively quick and delicious, set it and forget, simple pot roast that will make the house smell great in anticipation for dinner time. You have to plan ahead a little but once it’s in the oven you don’t have to even look at it till it’s done and time to eat – 3 hours later. Think of all you can get done in 3 hours! Served with a side of cauliflower mash and a spinach & sprout salad and you’ll be a hero to everyone at the table.

Simple Pot Roast
Serves 5
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Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
Prep Time
15 min
Cook Time
3 hr
Total Time
3 hr 15 min
635 calories
11 g
245 g
24 g
81 g
7 g
569 g
1236 g
3 g
0 g
16 g
Nutrition Facts
Serving Size
569g
Servings
5
Amount Per Serving
Calories 635
Calories from Fat 216
% Daily Value *
Total Fat 24g
37%
Saturated Fat 7g
35%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 14g
Cholesterol 245mg
82%
Sodium 1236mg
52%
Total Carbohydrates 11g
4%
Dietary Fiber 2g
9%
Sugars 3g
Protein 81g
Vitamin A
73%
Vitamin C
15%
Calcium
7%
Iron
56%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 pound chuck roast - angus beef boneless
  2. 3 tbs olive oil
  3. 1.5 large onions - quartered
  4. 1.5 large carrots
  5. 1.5 cups fresh fennel bulb - quartered in large wedges
  6. salt and pepper - fresh ground
  7. 1 cup dry red wine (optional)
  8. 3 cups of beef broth
  9. 3 sprigs of fresh rosemary
  10. 3 sprigs of fresh thyme
Instructions
  1. Preheat the oven to 275 degrees F.
  2. Generously salt and pepper the chuck roast.
  3. Heat the olive oil in large pot or Dutch oven over medium-high heat.
  4. Add the halved onions to the pot, browning them on both sides. Remove the onions to a plate.
  5. Throw the carrots and the fennel into the same very hot pot and toss them around a bit until slightly browned, about a minute or so. Reserve the carrots and fennel with the onions.
  6. If needed, add a bit more olive oil to the very hot pot.
  7. Place the well seasoned meat in the pot and sear it for about a minute on all sides until it is nice and brown all over. Remove the roast to a plate.
  8. With the burner still on high, use either red wine or beef broth (about 1 cup) to deglaze the pot, scraping the bottom with a whisk. Place the roast back into the pot and add enough beef stock to cover the meat halfway.
  9. Add in the onions and the carrots, along with the fresh herbs.
  10. Put the lid on, then roast for 3 hours. For a 4 to 5-pound roast, plan on 4 hours.
  11. The roast is ready when it's fall-apart tender.
Notes
  1. Much of the veggies that go into the pot are for flavor. You may have a carrot or 2 with your beef but limit yourself as they are higher carb. Stick with the fennel and some onions.
  2. Be sure to add some healthy fat to your side dishes to get the ratios more in line with all the protein in this dish.
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calories
635
fat
24g
protein
81g
carbs
11g
more
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Greek Lamb Burger

Mains | December 18, 2015 | By

Not sure how this happened… but I somehow made it 48 years on this planet without ever having tried a Lamb Burger. If you happen to be suffering from this same oversight – no worries I have a solution and a recipe for you that will correct this culinary deficiency. A tipping point must of happened sometime last year as lamb burgers began showing up as specials at some of our favorite restaurants and being a lover of lamb I had my first.

Growing up in Astoria Queens NY, I had my fair share of pita wrapped lamb Souvlaki from a region some would argue as having the best Greek Food in the city.

It’s no wonder my taste buds long for those flavors of the past done so simple and so well. The tzatziki, onions and tomatoes would blend to require extra napkins as I reached the tail end. I make different cuts of lamb in various fashions but my go-to quick weeknight favorite is this recipe below. It is actually based on a Charmoula lamb burger recipe of Moroccan origin but served with a greek salad I am home again.

Good quality ground lamb is easy to find in most supermarkets these days – my favorite is from Cedar Springs which claims, “restaurant quality”. As for the Tzatiki the folks over at Sabra (the Humus people) have nailed it so I do not bother making my own. I often add Kale to my greek salad to change things up but be aware, kale has a few more carbs than romaine.

IMG_8191 IMG_8189

Greek Lamb Burger
Serves 2
A greek style burger that you will love
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Prep Time
20 min
Cook Time
16 min
Total Time
36 min
Prep Time
20 min
Cook Time
16 min
Total Time
36 min
677 calories
3 g
228 g
47 g
58 g
20 g
247 g
880 g
1 g
0 g
22 g
Nutrition Facts
Serving Size
247g
Servings
2
Amount Per Serving
Calories 677
Calories from Fat 421
% Daily Value *
Total Fat 47g
72%
Saturated Fat 20g
99%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 19g
Cholesterol 228mg
76%
Sodium 880mg
37%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 58g
Vitamin A
16%
Vitamin C
5%
Calcium
12%
Iron
26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1.5 garlic cloves
  2. 1/2 tsp kosher salt
  3. 1 tsp ground cumin
  4. 3/4 tsp ground coriander
  5. 3/4 tsp sweet paprika
  6. 3/4 tsp ground cinnamon
  7. 1/2 tsp cayenne
  8. 1/4 cup finely chopped cilantro
  9. 1 pound ground lamb (not lean)
  10. 1/8 cup feta cheese - crumbled
Instructions
  1. In a large glass bowl add the ground lamb.
  2. On a cutting board mash the garlic with salt with the edge of a large chef knife to make a paste.
  3. Evenly spread the garlic paste on the lamb.
  4. Mix the cumin, coriander, paprika. cinnamon, and cayenne in a small bowl.
  5. Evenly sprinkle the spices over the lamb.
  6. Add the cilantro and the crumbled feta cheese.
  7. With your hands mix well being careful not to over work the lamb.
  8. Form 2 burgers with a burger press.
  9. Grill on med high heat for about 8 min per side for med rare.
Notes
  1. 2 tbsp of the Sabra Tzatziki has - 2 grams carbs, 2.5 grams of fat, 40 calories.
beta
calories
677
fat
47g
protein
58g
carbs
3g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/

Pork Tenderloin with Tarragon Mustard Cream Sauce

pork tenderloin in tarragon mustard cream sauce

Mains | December 6, 2015 | By

My wife Lisa and her family have been making this pork tenderloin recipe for decades. We used to serve it with rice and in recent years shied away from it because like most people we were programmed to think heavy cream (fat) was the enemy. And…

If you are eating a usual high carb diet then adding heavy cream to the mix will indeed add density to your waistline.

Now that we spend most of our days in ketosis we have re-introduced this favorite to our monthly menu. The kids still get the rice but my wife and I opt for sauteed broccoli rabe or mashed cauliflower and a salad to go with. It’s good to be Keto!

Pork Tenderloin with Tarragon Mustard Cream Sauce
Serves 4
An quick and easy family favorite for generations
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
482 calories
3 g
206 g
24 g
61 g
10 g
267 g
249 g
0 g
0 g
12 g
Nutrition Facts
Serving Size
267g
Servings
4
Amount Per Serving
Calories 482
Calories from Fat 216
% Daily Value *
Total Fat 24g
37%
Saturated Fat 10g
52%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 206mg
69%
Sodium 249mg
10%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
2%
Sugars 0g
Protein 61g
Vitamin A
10%
Vitamin C
2%
Calcium
6%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the pork
  1. 2 lbs pork tenderloin - about 2 loins
  2. 1.5 tbsp EV olive oil.
  3. fresh ground salt and pepper.
For the cream sauce
  1. 1.5 tbsp fresh tarragon - chopped fine
  2. 2 tsp country dijon mustard
  3. 1/2 cup heavy cream
  4. fresh ground salt and pepper
For the pork
  1. Make sure the pork is room temperature.
  2. Dust with salt and pepper.
  3. Drizzle olive oil and coat pork on all sides.
  4. Put pork on a preheated grill - reduce heat to medium - medium low.
  5. Grill pork on both sides about 8 minutes per side for medium.
  6. Remove from heat, cover and let stand for 10 minutes.
  7. Slice pork 1/4 inch slices on an angle.
For the cream sauce
  1. In a small sauce pan combine mustard, tarragon, and cream.
  2. Simmer on very low for 10 minutes.
  3. Add salt and pepper to taste.
  4. Stir occasionally.
  5. Be careful not boil sauce.
  6. Pour the sauce over the pork.
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calories
482
fat
24g
protein
61g
carbs
3g
more
EverydayKetoGourmet http://www.everydayketogourmet.com/wp/