Keto Egg Roll in a Bowl
Sometimes you gotta just… Stop, Drop… and Egg Roll In a Bowl!
I love asian restaurants and can now easily navigate away from the carbs… Sashimi anyone? Still, when I find myself at one, there are some things that I really miss like egg rolls, spring rolls, summer rolls, etc. Wish I had realized sooner how easy it is to make this delicious low-carb egg roll in bowl recipe.
There are a ton of egg roll in bowl recipes online today, so to save you some time, I set out to create a version that just might become a weekly craving for your families low-carb lifestyle.
When I was just 9 years old, I ordered one of those hand-hammered woks from China from a famous TV commercial you older folks might remember.
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Apparently I was into stir-frying at a young age. Luckily, I still have that very same wok today as it has proven to be an essential kitchen tool my whole family uses often.
If my 9 year old self only knew the longevity of that great $19.95 investment I think he would be proud.
Don’t be afraid to swap out, or in, ingredients that you like as you can hardly mess this up if the ingredients are fresh. This recipe can easily be stretched to feed 4 people, but I marked this for 3 so you would not be hungry in an hour. (insert Chinese-food joke here)
The secret to great wok cooking is to use very high heat so cooking with gas works best. You want your ingredients to cook quickly and caramelize rather than steam! Wok it up!Â
- 1lb. ground pork
- ½ large Napa Cabbage (medium chopped)
- 1 large carrot (cut into matchsticks)
- ½ large red onion
- 2 green onions (scallions)
- 2 eggs
- 1 tbsp. fresh ginger (grated)
- 1 large garlic clove (finely chopped)
- 2 tbsp. toasted sesame oil
- 2 tbsp. soy sauce or tamari sauce
- 1.5 tbsp. rice wine vinegar
- fresh ground salt and pepper to taste
- ½ tbsp. toasted sesame seeds
- In a large frying pan or wok on high heat add 1 tbsp. of toasted sesame oil, 1 medium diagonally sliced green onion, chopped garlic clove, grated ginger.
- Add ground pork and brown, mixing a few times until cooked through.
- Salt and pepper pork to taste
- Remove browned pork mixture from wok - set aside.
- Add 1 tbsp. of toasted sesame oil to wok on high heat.
- Add chopped red onion, carrots, napa cabbage
- Add soy sauce and rice wine vinegar and stir fry until cooked - about 6 minutes
- Move veggies over to one half of the wok - scramble 2 eggs on the other side.
- Add pork back to the wok and stir fry another 2 minutes mixing all ingredients.
- fresh ground salt and pepper to taste.
- Serve in bowls topped with diagonally sliced raw green onion and toasted sesame seeds.
You can add other veggies such as bean sprouts, mushrooms, and peppers
Try not to steam but rather caramelize the veggies on high heat.
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Seared Duck Breast with Red Wine Reduction
A seared duck breast that eats like a steak
I have fallen in love with well prepared duck, and have been in pursuit of the perfect seared duck breast for a while now. There is a great little restaurant in my cute little town of Collinsville CT that always has a seared duck breast dish on the menu. The creative chef at Francesca’s Wine Bar and Bistro mixes things up and prepares it several different ways so I tend to try them all.
I’ve been working on, for what seems like forever, making my version at home to my families dismay… “Duck again.. really”?
Now they love it, as it is so good. The great thing about this dish is that it is really very simple and easy to make, although there is some attention to detail required to pull of the perfectly, crispy skin, seared duck breast finished to the right temperature. The inside should still be pink after it rests – like a medium rare steak.
It’s also an affordable protein for the level of fancy you get. I find mine at Stop n Shop for about $5 a serving and their Canadian Canard Duck Breast is cryo-vac sealed so they can stay in the fridge a few days until you are ready to impress your spouse for the perfect date night. Once you dial this in, it’s great for a small dinner party of four as well.
I have made this seared duck breast several ways and have included a Simple Keto Blueberry Gastrique option for the sauce below for those preferring a sans-wine alternative and a sweeter taste profile.
I always serve mine over a cauliflower mash with either Brussels Sprouts or a some other farm fresh, sauteed green. Enjoy!
- 2 pounds boneless duck breasts (4)
- 4 sprigs of fresh thyme
- Fresh ground Kosher salt
- Fresh ground pepper
- Nutmeg - 1 clove, fresh grated
- 1/2 tbsp. Balsamic vinegar - a good one
- 3/4 cup dry red wine - a wine worth drinking
- 1 tablespoon butter
- On a baking sheet, using a sharp knife, trim the excess edges of skin then cut a ¼-inch crosshatch pattern in the skin of each breast, being careful not to pierce the meat. Easiest to do this while the duck is cold.
- Skin-side down on the baking sheet, use a paring knife to remove the small white tendon that runs through each tenderloin if they are still attached to the breast. Find the vein that runs down the length of each breast and run your finger down the length of each vein. If any blood comes out, wipe it away with a paper towel.
- Season the flesh side of each breast with salt, pepper, and a healthy pinch of fresh grated nutmeg.
- Drizzle meat with few drops of the vinegar and lay a sprig of thyme down the length of each breast. Then flip the breast back over so skin side is facing up. Season skin side with generous pinch of salt and a pinch of nutmeg.
- Refrigerate uncovered, at least 1 hour and up to 12 hours.
- Season both sides of the duck breast with a pinch of salt and pepper and place skin side down into heated medium-low frying pan.
- Place the thyme sprigs into the pan while breasts are searing, infusing the fat with the thyme. Patience is key here. You want to slowly sear the duck breasts on medium-low for 15-20 minutes or until the skin is brown and crispy. Every few minutes move the breasts around to ensure even browning. You also want to use a spoon to remove the majority of the fat in the pan as it renders out of the skin. Have a bowl next to the stove for this.
- Once the skin is very crispy and the internal temperature of the breasts is about 115 degrees, flip the breasts over and just "kiss" the flesh side to the pan for about 60 seconds.
- Put the duck skin side down on a baking sheet and put into 350 degree oven for about 5 minutes or until internal temperature is about 125 degrees.
- Remove duck breasts from the oven and let rest 5-10 minutes.
- Meanwhile, remove remaining fat from pan, leaving thyme sprigs, and place over medium heat. Pour in 3/4 cup of dry red wine and scrape up all the delicious browned bits with a wooden spoon, stirring into the wine. Let wine come to a simmer and let reduce to about 1/3 of cup. Whisk in butter and season with salt and pepper to taste. Pour into a bowl and set aside.
- After resting, slice duck breasts on a diagonal into 3 slices. Plate slices onto each plate on top of a cauliflower mash and a green veggie of your choice.
- Spoon the red wine sauce over the duck and serve.
- Some of the calculated macros seem to be off a bit per serving.
- Each serving should be approx: Fat: 43 grams / Protein: 40 grams
- 3/4 cup fresh blueberries
- 1/3 cup water
- 1 tbsp. balsamic vinegar
- 1 sprig of fresh thyme
- 1/2 tsp. fresh orange zest
- Place all the ingredients in small sauce pan on low heat. Bring to a boil and then simmer until sauce thickens and reduces to about 1/4 cup.
- The sweetness will come from the berries and balsamic so pick ones that are sweet.
Chorizo Shakshuka
Shakshuka is a great North African dish that is not only delicious but way-fun to say!
I often find low-carb inspiration dining at some of the restaurants in the now blooming food scene in West Hartford center. While out on one our various date nights my wife and I lean towards unique eateries with authentic foods from other realms.
We found a version of this great dish called Shakshuka at Zohara, a favorite Mediterranean spot that we tend to go off the rails at a bit. It’s very hard to pass up their hummus and lamb apps.
I believe they make their Shakshuka with braised lamb which is amazing. I have tried making several versions which include using lamb sausage, chorizo & any other spicy cased meats I’ve come across. The Chorizo Shakshuka is my favorite and chorizo is rather easy to find.
Shakshuka is a tradition baked egg dish that has a wow factor and flavor that goes way beyond what you might expect from it’s simple, one pan preparation.
Here is smaller, personal pan version I whipped up one day. Love the easy one pan clean up of this dish – you will too!
It’s a hearty, rich serving of deliciousness that makes a great brunch or lunch option but can be eaten anytime of the day.
- 1.5 cups of sliced chorizo sausage. 1/2 inch slices
- 1 medium onion - rough chopped
- 2 tbsp. olive oil
- 3 cloves of garlic - thinly sliced
- 3/4 cup of red bell pepper (yellow & orange works well too)
- 28oz. can of whole San Marzano Tomatoes
- 10 Kalamata olives - pitted, sliced into quarters
- 1 tsp. Hungarian Smoked Paprika
- 2 tsp. Cumin
- 1/8 tsp. Cayenne pepper, or to taste
- 1/8 tsp. Harissa Paste (optional)
- 1/3 cup fresh cilantro
- 1/2 cup feta cheese - crumbled
- 6 large eggs
- Salt and fresh ground Pepper to taste
- Heat a large cast-iron skillet over medium-low heat. If you are using a raw chorizo, brown them on all sides - 8 minutes - and then remove them from the pan to be sliced. If the chorizo is cured already you can add them at the end of the next step.
- Add onion and bell pepper. Cook gently until very soft, about 10 minutes (then add cured sliced chorizo to brown slightly) or (add sliced cooked chorizo back to pan).
- Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute.
- Pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; crush whole tomatoes with a wooden spoon; simmer until tomatoes have thickened, about 10-15 minutes.
- Stir in crumbled feta.
- Make 6 indents with the back of a wooden spoon for the eggs to sit. Gently crack eggs into indents and season eggs with salt and pepper.
- Place under broiler for 7 minutes.
- Top with chopped cilantro and serve.
- The cast iron pan I use for this dish is about 12 inches round and fits 6 eggs which is why this recipe is for 3 people, assuming 2 eggs each.
- Serve with a side of avocado slices to cool the spices of this spicy dish.
Pan Seared Keto Salmon Puttanesca
Only 2 pans needed to pull off the perfect Pan Seared Keto Salmon Puttanesca.
There are some days in the kitchen where you just wish you could come up with something really impressive without too much effort or planning. If your kitchen is stocked with some key essentials, this Salmon Puttanesca just might make your day.
Most restaurants sear their salmon dishes as there is no better way to get that golden brown crisp texture. You can pull this off at home as well if you have a big enough pan.
I have made salmon in many ways and I am also a big fan of sashimi but when I am home, this Salmon Puttanesca recipe always seems to be my go-to whenever I can find really fresh salmon filets.
Farm raised Norwegian Salmon is usually easier to find, however if you can get something wild and fresh, it can make all the difference.
Salmon is one of the really good fat sources when you are living a keto lifestyle and if prepared well…. it tastes amazing!
- 4 - 6oz. salmon filets
- 2.5 cups - Tomatoes - cherry or heirloom variety small
- 2 tbsp. EVOO
- 2 tbsp. capers
- 2 cloves garlic
- 1/4 cup - fennel bulb chopped
- 2 tbsp. kalamata olives - chopped
- 2 tbsp. white wine - dry (sauvignon blanc)
- 1 tbsp. fresh oregano chopped
- 1 tbsp. fresh parsley chopped
- 1 tbsp basil chopped
- 1tsp. red pepper flakes
- 1/4 lemon juice
- Heat a medium saucepan over medium heat. Add the tomatoes and half the oil and cook until the tomatoes begin to burst and release their juices, about 10 minutes, stirring often.
- Add the wine and simmer until the liquid reduces by about half, 1 to 2 minutes.
- Add the olives, garlic, capers, fennel and crushed red pepper. Simmer on low until the tomatoes have released their juices and the sauce has a ragout consistency, about 5 minutes, stirring often and breaking up the tomatoes with a spoon then add the lemon to the pan as well as the parsley and oregano.
- Remove the sauce from the heat and salt and pepper to taste; keep warm.
- Season the salmon with salt and pepper. Heat the other half of the oil in a large skillet over medium-high heat until shimmering. Add the salmon, flesh side down, and cook until golden brown, 4 to 5 minutes, then flip the fillets and continue to cook until the skin is crisp and cooked to your desired doneness, 4 to 6 minutes for medium, depending on thickness of the fillets.
- Plate the salmon on individual serving plates. Spoon the sauce over the centers of the filets. Garnish with the chopped basil and serve immediately.
- This dish would be great served with a side of Broccoli Rabe or a mashed cauliflower.
The Magic of Compounding Butter
I have recently rediscovered the magic of compound butter, transforming the ordinary to another level.
Hopefully, if you have made the shift over to a keto lifestyle for some time, you have also elevated your butter options towards the european-style and artisanal varieties. I used to buy land-o-lakes because it was pretty much the brand I grew up on. Pre-keto, when butter was used sparingly, because it “made you fat”, which butter brand I used was not such a priority.
Today, I have no less than 4 different and amazing higher-end butter options in my fridge to choose from.
My go-to butter brand these days is Finlandia from Finland, a grass-fed, non-GMO, family farm brand which seems to be proliferating the market place these days as people are beginning to pay closer attention to the details of what they put into their bodies.
Another fav is a locally produced, small batch, cultured butter with sea salt from Arethusa Farm. “butter the way it used to taste” is their accurate tag line. You will pay a bit more but I will be so worth it and you can really taste the difference a better butter can make.
Now onto the magic….
Now that we are starting off with better butter…. on to the magic of compounding butter that will exponentially improve your next meal.
What makes a quality NY strip steak better? …. butter!
What makes a grilled swordfish steak better? …. you guessed it … butter!
If you are new to compound butter you will be glad to find out just how easy it is to make, how many endless creative combinations there are, and how this addition will elevate your keto-friendly cuisine. It’s best to have fresh herbs growing nearby so you can whip these up when needed. Here are a few simple recipes that I made recently to get you started that I’m sure you will love. Have fun mixing flavors combos that go well together. It’s hard to mess this up because butter… makes everything better!
- 4 tbsp. salted butter - European-style
- 1/8 tsp. curry powder
- 1/4 tsp. mustard powder
- 1.5 tsp. fresh minced chives
- 1/8 tsp. fresh ground pepper
- In a small bowl let the butter come to room temp.
- Add the curry and mustard and mix well with a small spatula.
- Add the fresh chives - mix well again
- Place compound butter on center of a square of plastic wrap.
- Roll compound butter in wrap to make a 4" x 1" log twisting the ends to seal.
- Place in the fridge for 10 minutes or more.
- Slice compound butter into 4 equal rounds and top your fish while still hot.
- Swordfish or any firm steak like fish with taste great with this compound butter. Also try it on grilled pork or chicken.
- 4 tbsp. salted butter - European-style
- 2 tsp. fresh minced chives
- 1/4 tsp. fresh minced thyme
- 1/4 tsp. fresh minced rosemary
- 1/4 tsp. fresh minced garlic
- 1/8 tsp. fresh ground pepper
- 1/8 tsp. fresh ground salt - try a smoked salt.
- In a small bowl let the butter come to room temp.
- Add the chives, thyme, rosemary and garlic and mix well with a small spatula.
- Add the pepper and the salt to taste and mix again.
- Place compound butter on center of a square of plastic wrap.
- Roll compound butter in wrap to make a 4" x 1" log twisting the ends to seal.
- Place in the fridge for 10 minutes or more.
- Slice compound butter into 4 equal rounds and top your steak while still hot.
Seared Scallops with Orange-Lime Vinaigrette Salad
This perfect, pan seared scallops with an orange-lime vinaigrette salad keeps me keto on busy days.
Every once in a while I find fresh, dry sea scallops (slightly pink) that look too good to pass up. I don’t bother with previously frozen or wet scallops as they have been treated to extend their shelf life and are not nearly the same.
This is a great satisfying, simple, and light dinner salad and if you are a scallop fan, it will become a new favorite. It’s important to keep scallops simple so they can shine on your taste buds and this recipe does that and so much more.
This recipe is for 2 and is an easy and great romantic dinner option with room for a low-carb dessert. Dark chocolate covered strawberries anyone?
- 1 pound large sea scallops, tendons removed - around 12
- Salt and pepper
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon unsalted butter
- 1 tablespoon fresh squeezed orange juice
- 1 tablespoon fresh squeezed lime juice
- 1/2 small shallot, minced
- 1 tablespoon minced fresh cilantro
- 1/8 teaspoon red pepper flakes
- 1.5 tablespoons extra-virgin olive oil
- Salt
- 4 oz. fresh mesclune greens - divided.
- 1/2 Avocado - cubed.
- 1 sliced, grilled portobello mushroom - optional
- Place scallops on rimmed baking sheet lined with clean dish towel. Place second clean dish towel on top of scallops and press gently on towel to blot liquid. Let scallops sit at room temperature for 10 minutes while towels absorb moisture.
- Sprinkle scallops on both sides with salt and pepper.
- Heat 1 tablespoon olive oil in 12‑inch nonstick skillet over high heat until just smoking.
- Add scallops in single layer, flat side down, and cook, without moving, until well browned, 1 1/2 to 2 minutes.
- Add 1 tablespoon butter to skillet. Using tongs, flip scallops and continue to cook, using large spoon to baste scallops with melted butter (tilt skillet so butter runs to 1 side) until sides of scallops are firm and centers are opaque, 30 to 90 seconds longer (remove smaller scallops as they finish cooking).
- Combine orange juice, lime juice, shallot, cilantro, and pepper flakes in medium bowl. Slowly whisk in olive oil. Season with salt to taste.
- Plate scallops with mesculin salad and drizzle vinaigrette.
- Best to make the Orange-Lime Vinaigrette and prepare the salad before starting the scallops.
Rhonda’s Braised Brisket
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.
- 3.5 lb Beef Brisket
- 3 medium onions - sliced
- 1 large green pepper - sliced
- 1 28oz can of whole peeled San Marzano tomatoes
- 1 cup of water
- 2 tbsp garlic powder
- Salt and Pepper - fresh ground
- In a 6x9 baking pan or dutch oven place onions and peppers evenly over the bottom.
- Salt, pepper and garlic powder the brisket well on all sides.
- Place the brisket fat side up in the pan.
- Cover with can of tomatoes and cup of water.
- Seal tight with aluminum foil or cover.
- Place in oven at 325 degrees for 3 hours.
- Remove from oven and let cool so brisket can be sliced - 1/2 inch slices across the grain.
- Cover again and place back in 325 degrees oven for 1.5 - 2 hours more.
- Serve with a Magical Cauliflower Mash.
- 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.
Pork Chops With Caramelized Onions And Smoked Gouda
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.
- 3 tablespoons avocado oil
- 4 center cut rib pork chops -1-inch-thick (each about 8 ounces)
- 1.5 tablespoon Hungarian sweet paprika
- 3 cups sliced onions (about 3 medium)
- 3 teaspoons minced garlic
- 3 cups beef broth
- 1/2 cup grated smoked Gouda cheese with rind (about 3 ounces)
- 1.5 tablespoons butter
- 1.5 tablespoons almond flour
- 1/2 teaspoon arrowroot powder
- Preheat oven to 325°F. Heat 3 tablespoons avocado oil in heavy large skillet over high heat.
- Season pork with salt and pepper. Working in batches, add pork chops to skillet and sauté until brown, about 3 minutes per side.
- Arrange pork in single layer in 15x10x2-inch glass or ceramic baking dish. Sprinkle 1/2 tablespoon paprika over pork.
- 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.
- Pour enough broth over so that chops are almost covered. Cover with foil. Bake until pork is tender, about 35 minutes.
- 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.
- Return onion mixture to same baking dish, spreading evenly (reserve cooking liquid).
- Arrange pork atop onions; sprinkle cheese. Cover dish with foil; set in oven to keep warm.
- 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.
- 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.
- Transfer pork and onions to plates. Spoon sauce around pork and serve.
Braised Lamb Shanks With Rosemary
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.
- 3.5 lbs Lamb Shanks - (about 8 smaller ones)
- 2 tablespoons olive oil
- 1 large onion, chopped
- 1/2 cup leeks, chopped
- 1/2 cup fennel, chopped
- 3 large carrots, peeled, cut into 1/4-inch-thick rounds
- 8 garlic cloves, minced
- 2 cups dry red wine (about a 3rd of a bottle)
- 1 28-ounce can whole tomatoes with juices
- 1.5 cups - chicken broth
- 1.5 cups - beef broth
- 5 teaspoons chopped fresh rosemary
- 2 teaspoons chopped fresh thyme
- 2 teaspoons grated lemon peel
- 1 large portobello mushroom sliced
- Sprinkle shanks with salt and pepper.
- Heat oil in heavy large pot or dutch oven over medium-high heat.
- Working in batches, add shanks to pot and cook until brown on all sides, about 8 minutes.
- Transfer shanks to bowl.
- Add onions, carrots, leeks, fennel and garlic to pot and sauté until golden, about 10 minutes.
- Stir in all remaining ingredients except sliced portobello mushrooms.
- Return shanks to pot, pressing down to submerge.
- Bring liquids to boil.
- Cover - place in 375 degree oven - about 2.5 hours total.
- Uncover pot last 45 minutes - stir once to coat meat with sauce.
- Sauce will reduce and exposed meat will brown.
- (Can be made 1 day ahead. Chill until cold; cover and keep chilled - Rewarm over medium heat before continuing.)
- Transfer shanks to platter - tent with foil.
- Boil juices in pot until thickened, med high - about 10 minutes.
- Add portobello mushroom slices - cook about 5 minutes more.
- Season with salt and pepper. Spoon sauce over shanks.
- Serve Lamb Shanks with Cauliflower Mash - http://www.everydayketogourmet.com/wp/a-magical-cauliflower-mash/
- Optional - Strain the sauce before final reduction - then add the mushrooms and cook for 5 min.
- 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!
Best Low Carb Bottled BBQ Sauce with BBQ Pulled Pork
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.
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, Penzeys – 33rd 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!?
- 5-6 lbs Pork Butt - fat trimmed
- 3 tbsp Pensey's - 33rd and Galena, Chicken and Pork Rub
- Salt and Pepper - fresh ground
- 1.5 tbsp Olive oil
- 3/4 cup JB's Best, Ghost Pepper BBQ Sauce - to cook in
- 3/4 cup JB's Best, Ancho Peach BBQ Sauce - to cook in (alternate - Stubbs Original)
- Extra JB's Best, Blazin Bacon BBQ Sauce - to serve over cooked pork
- 1 cup of water
- Trim fat from pork butt.
- Cut into 4 inch cubes.
- Salt and pepper all sides.
- Dust with Pensey's spice rub on all sides.
- In batches, brown each side of pork in a large dutch oven or similar pot.
- Transfer browned pork to crock pot.
- Add BBQ sauces.
- Add Water.
- Cover and set crock pot on high for 6 hours or low for 8 hours depending on what you have to do that day.
- Once done, use several paper towel strips to remove oil that has collected at the top of the pot.
- With 2 forks pull the pork apart and mix in with the juices in the crock pot.
- Serve topped with JB's Best, Blazin Bacon BBQ Sauce
- If you prefer less heat top with JB's Best, Ancho Peach or one of their other less hot varieties.
- 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!
- 1/2 medium cabbage - sliced thin
- 1 large red bell pepper - sliced thin
- 1/2 bulb fresh fennel - sliced thin
- 1 medium onion - sliced thin
- 2 green onions - chopped
- 1 cup of mayonnaise
- 1 large lemon - juiced
- 1 1/4 tbsp of fresh ground pepper
- 1 tsp salt
- In a large bowl add all the veggies sliced very thin - use a mandoline slicer if needed.
- In a smaller bowl wisk together the mayo, lemon juice, and pepper.
- Toss the veggies with the dressing.
- Add salt and pepper to taste.
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!
About Adam
Adam Levy
Canton, CT USA
Hello - I'm Adam, wellness enthusiast, tennis player, networker, father of two amazing daughters and food lover. I fill these pages with healthy low carb and keto-friendly recipes, food finds and rants on living lighter in a carb-filled world.
Love People. Cook them tasty food!
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