Archives for category: Low Carbohydrate

This Mediterranean Salad is one of the most easy and beautiful I’ve made. The colors and flavors are spectacular. It is made with fresh tomatoes, cucumbers, olives, red onion, feta and herbs.

This is a Greek inspired salad but I made it for a tropical themed party we had recently and know I made an excellent choice. The tomatoes combined with olive oil and vinegar added zest. While the cucumbers added crunch and the feta the perfect, tangy–saltiness for all the flavors from the Greek Isles.

Mediterranean Salad

Ingredients:

1 pint cherry or grape tomatoes, halved

2-3 large cucumbers, peeled and diced

1/2 red onion, diced

1 9.5 ounce jar Kalamata olives, pitted and sliced, such as Mezzetta Olives

1 6 ounce can green olives, pitted and sliced, such as Early California

12 ounce feta cheese cubed, such as Belfiore Mediterranean Style Feta in Brine

1/2 cup olive oil

1/3 cup red or white wine vinegar

3 TBSP fresh oregano, chopped

3 TBPS fresh Italian Parsley

1 small lemon, juiced and zested

Salt and Ground Pepper to taste

Directions:

  1. Add all the diced and sliced veggies and olives to a large bowl.
  2. Whisk the olive oil, vinegar, juice from the lemon, lemon zest, fresh oregano, parsley, salt and pepper to in another bowl until thoroughly combined.
  3. Add the liquid to the veggies and olives and mix well.
  4. Top the salad with the feta cubes and serve.

Note: This can be made up to up to 4 hours ahead and refrigerated until ready to serve!

Enjoy! Jill XOXO

These mini stuffed peppers are an easy yet flavor-packed appetizer for any party! My spouse and I went to a bocce ball (outdoor, socially-distanced) get-together and I wanted to bring something we could actually eat since we are watching our carbohydrates. These colorful, fiesta peppers filled with cream cheese, seasonings and herbs were perfect.

The good news for some is that these peppers are not spicy since they are a hybrid of sweet peppers. They are small in size and range in color with a crisp skin. They are loaded with vitamin A, C and lots of fiber. They can be stuffed with many other options such as sausage, rice or cut-up and added to any dish for texture and color. You can use these in Vegan, Vegetarian or Low Carb recipes.

Cheesy Stuffed Mini Peppers (Gluten-Free/Low Carb/Keto/Vegan/Vegetarian)

Ingredients:

12-18 Sweet Mini Peppers, halved and seeded

8 ounces cream cheese, softened (you can substitute this with Vegan cream cheese)

8 ounces shredded sharp cheddar cheese such as Tillamook (you can substitute this with Vegan cheddar)

1 TBSP fresh lime juice

1 TBSP fresh cilantro or stir-in cilantro paste such as Gourmet Garden

1/2 tsp garlic pepper and 1/2 salt

Directions:

  1. Preheat oven to 350 degrees F.
  2. Wash and slice the mini peppers in half, lengthwise. Use a spoon to scoop out the seeds and membranes (I use a grapefruit spoon)
  3. 3. In another bowl mix together the cream cheese, cheddar cheese, lime, cilantro, garlic salt and pepper. Mix thoroughly.
  4. Spoon or use a piping bag to fill each pepper.
  5. Grease or spray a baking sheet or pan. Place each pepper in the dish and bake for 20 minutes until the cheese melts and turns slightly brown on top.
  6. Serve warm.

Note: Cilantro is one of those herbs that some people do not like. If you prefer, you can substitute the cilantro with fresh Italian parsley, rosemary or any other herb you want. Trust me, it’ll still be good!

Enjoy! XOXO Jill

When I make this recipe, I think of my aunt. Her dad was a chef and she said this was one of her favorite meals that he made. It is no wonder since beef short ribs are fall-apart, tender with rich flavor since they are braised for several hours in a red wine sauce.

Short ribs are a meaty cut of beef but can also be fatty. This is the reason they need to be prepared properly — seared first on all sides and then cooked long and slow. The recipe also calls for ‘soffritto’ the Italian word for the vegetable flavor-base of onions, carrots, celery and garlic, diced small. The soffritto is sautéed until slightly brown and then tomato paste added. They are finished in a covered pot with the seared beef on low temperature while cooking in the red wine and broth liquids. Your kitchen will be aromatic with the wonderful flavors as the ingredients begin to blend.

This is pure comfort food but can also be an elegant dinner party entrée. It does take many steps and several hours to make but it is worth it in the end and will become a family favorite!

Red Wine Braised Short Ribs served over Cauliflower Mash

Red Wine Braised Short Ribs

Ingredients:

6 – 8 beef short ribs

Salt and ground pepper

3 TBSP olive oil

3-4 garlic cloves, minced or smashed

1 large onion, chopped

3 celery ribs, chopped

2 carrots, chopped

3 TBSP tomato paste

2 cups dry red wine (your choice, I prefer Cabernet Sauvignon, Burgundy/Pinot Noir or Zinfandel)

3 cups beef stock or broth

3 sprigs thyme

3-4 bay leaves

2 TBSP all-purpose flour

1 TBSP heavy cream

Handful of parsley chopped for garnish

Directions:

  1. Sprinkle beef with salt and ground pepper on both sides. Let rest for about 30 minutes at room temperature.
  2. Heat oil in a large pot or Dutch oven over high heat. Once a drop of water dances on the surface, add the 4 beef ribs to the pan. Brown 5-7 minutes on each side. Remove and repeat with remaining ribs. Place the seared beef ribs on a plate and set aside.
  3. Turn down the heat to medium, add the onion and garlic to the pot and cook about 3 to 4 minutes.
  4. Add the carrots and celery. Cook for another 5 minutes until softened.
  5. Add the tomato paste and blend, cooking for another 2 minutes.
  6. Add the wine, stock, thyme and bay leaves. Blend the mixture completely until the tomato paste is dissolved.
  7. Return the seared beef ribs to the pot and nestle into the liquid.
  8. Cover with the lid and cook on the stove top for up to 2.5 hours, or until the meat falls apart from the bone.
  9. Remove the beef ribs carefully from the pot to a cutting board. Cover with foil to keep warm.
  10. At this point, you can either strain the liquid in the pot pressing the juice out of the vegetables and then discarding them; returning the liquid back to the pan. Or, keep the vegetables (as I do) and proceed in thickening the sauce.
  11. To thicken the sauce, add the flour and heavy cream in a small bowl and mix until the flour is completely dissolved. Then, add a spoonful of the cooking liquid from the pan to the bowl to blend and heat up the flour mixture. Add this to the vegetable mixture and stir until combined thoroughly. Bring the mixture to a simmer for about 3-5 minutes.
  12. Place the beef on a serving platter or directly into individual serving bowls. Spoon the vegetable sauce over. Garnish with chopped parsley.

Normally, I’d serve this over mashed potatoes or polenta but to keep it low carb I used Cauliflower Mash instead. Whatever you choose, it will be delicious!

Enjoy! XOXO Jill

This recipe is one of my favorite low-carbohydrate meals. The intense, sweet but tart flavor of sun-dried tomatoes mixed with the delicate shallots that are less abrasive than an onion make this cream sauce a perfect pairing with chicken breasts. Serving the chicken and cream sauce over cauliflower rice alongside roasted asparagus creates a flavorful, satisfying meal for anyone watching calories and reducing carbs. It is also a very quick and easy meal that anyone can master.

Chicken Breasts in Shallot and Sun-Dried Tomato Cream Sauce (Keto/Gluten-Free)

Ingredients:

3 large chicken breasts, sliced in half lengthwise

Salt and ground pepper to taste

1/2 cup shallots, finely chopped (2 to 3 large bulbs)

3 garlic cloves, finely chopped or minced

1 8 ounce jar oil-packed sun-dried tomatoes such as California Sun Dry, Bella Sun Luci or Mezzetta

1 TBSP fresh rosemary, chopped finely

1/2 cup white wine or chicken broth

1/2 cup heavy cream

3 TBSP parsley, chopped

Directions:

  1. Season the chicken breasts with salt and pepper on both sides.
  2. Pour the oil from the sun-dried tomatoes into a large skillet or Dutch oven over medium heat. Add the chicken and cook about 3 minutes on each side until browned. Transfer to a plate set aside.
  3. Add shallots to the pan and cook for 2 to 3 minutes until translucent. Add the garlic and cook another minute. Add the sun-dried tomatoes and rosemary and cook another 2 minutes until combined.
  4. Increase the heat to high and add the wine or broth. Cook scraping the bottom of the pan about 2 minutes until the liquid is almost evaporated.
  5. Reduce the heat to medium and stir in the cream mixing until completely combined. Add the chicken back to the pot with any of the accumulated juice. Season with salt and ground pepper to taste.
  6. Serve the chicken and garnish with parsley.

I served this wonderful chicken over cauliflower rice that I microwaved for four minutes but it would be perfect over white or brown rice and even polenta. I also included Roasted Asparagus cooked at 400 degree F for 15 minutes. Serves six.

Enjoy! XOXO Jill