Breakfast- Scrambled Cheese & Chive Eggs Beaters

Snack- Turkey Pepperoni w/Swiss Cheese

Lunch- Cajun Tilapia & Shrimp with Spinach Wine Sauce (mmm… leftovers)

Snack- 1 Slice Swiss Cheese (I wasn’t hungry & in a rush but it was snack time)

Dinner- Steak, Cucumber Slices, & Roasted Garlic Cauliflower

Snack- Jello

Ingredients:

Breakfast- 1/2 c Cheese and Chive Egg Beater Scrambled with 3 turkey sausage links

Snack- Deli Wrap (Pastrami, Swiss Cheese, Mustard, Romaine Lettuce Leaf Rolled together)

Cajun Tilapia & Shrimp in Spinach Wine Sauce

Lunch- I forgot

Snack- 2 Deli Wraps

Dinner- Cajun Tilapia & Shrimp in Spinach Wine Sauce

Snack- Sugar Free Jello (made me feel like a kid)

Total of about 12 net carbs with the cream & Splenda in my coffee

Ingredients

• Large Head of Cauliflower cut into similar size florets
• 6 cloves minced garlic about 2 Tbsp
• 3 Tbsp olive oil
• 1/3 cup grated Pecorino Romano Cheese (or favorite grated italian cheese)
• 1 Tbsp fresh chopped parsley
• Fresh cracked black pepper and kosher salt to taste

Directions

1. Preheat oven to 450 degrees and lightly grease or apply PAM to large casserole dish
2. Toss cauliflower in oil and minced garlic coating well placing in dish
3. Cover with aluminum foil and bake 25 mins stirring halfway through
4. Uncover, stir,  and top with parsley & pecorino romano then broil 3-5 mins until golden
5. Salt & Pepper to taste and serve

At 6 servings its around 125 cal and 5 carbs

Quick Fact According to Progessive Grocer: New 6 yr study shows Pecorino Romano cheese has a large amount of CLA (conjugated linoleic acid) which can reduce fat, suppress diabetes, preserve muscle tissue, inhibit tumor growth on skin, mammary glands, & stomach.

For further information see… http://www.progressivegrocer.com/progressivegrocer/content_display/features/health-wellness/e3ib1afe41c9daa76443db0f3d4d005a64a for more information.

How in the world can a girl get something smothered in gravy on a Low Carb Diet. Well I’m gonna try making three different versions of low carb gravy I created. I’ll take 3 different thickening agents to create a onion gravy that can stand on it’s own. The thickening agents are Heavy Cream, Sour Cream, and Xanthan Gum (a vegetable fiber which is carb free I found at Whole Foods). Let the cooking begin and pray This Fat Black Chick finds a good substitute for a southern staple.

Traditional simple Onion Gravy (what I can’t have)

1. You pan fry flour covered meat.
2. Add onions to pan with flour sprinkled over.
3. Saute until onions become translucent and flour is browned.
4. Slowly add water, broth, or stock stirring as you scrape the bottom of the pan.
5. Then simmer until desired consistency is achieved season to taste.

Low Carb Onion Gravy (With Sour Cream)

1. Pan sear meat in enough oil to cover the bottom of the pan.
2. Add onions to pan and saute until translucent.
3. 1/2 cup water or broth for every 1/4 cup sour cream scraping the bottom of the pan.
4. Then simmer until desired consistency is  achieved season to taste.

The result was actually yummy! Reminded me of Beef Stroganoff, which I adore. Yet this was not what I was looking for. I will use it as a gravy but not when I want that down home country taste. So like Jay-Z I’m “On to the Next One!”

Low Carb Onion Gravy (With Heavy Cream)

1. Pan sear meat in enough oil to cover the bottom of the pan.
2. Add onions to pan and saute until translucent.
3. 1/2 cup water or broth for every 1/4 cup heavy cream scraping the bottom of the pan.
4. Then simmer until desired consistency is  achieved season to taste.

The result was PERFECT! Same great taste! I believe I have found my match. I don’t have to say good-bye to gravy. This made just enough for one smothered chop. I expect to play with it some more and see how little cream is really need to limit the calories and fat. For now just remember heavy cream no flour.  Next up I’ll try the one with Xanthan Gum which I’m really scared of but we’ll see.

Yeilds about 4 servings

Ingredients

1 lb ground turkey

1 shallot minced fine or grated

4-6 cloves minced garlic (I love garlic so I go for 6)

1 egg

2 tbs olive oil

2 tbs chopped fresh flat italian parsley (optional not everyone enjoys parsley)

1/2 tsp dried Italian seasoning

1/2 tsp kosher salt

1/4 tsp fresh ground pepper

2-3 cups shredded Mozzarella Cheese

1 lb jar favorite low carb or sugar free sauce or make your own (recipe coming soon)

1/2 cup shredded favorite Italian Cheese

( I use a Parmesan, Romano, & Asiago blend -or- Parmigiano-Reggiano)

Directions

1. In a skillet coat the bottom with 1 tbs olive oil and heat on medium
2. Saute shallots until slightly translucent
3. Add garlic, parsley, and Italian seasoning while continuing to saute until shallots are completely translucent, be careful not to burn the garlic
4. Place mix in a large bowl and set aside pan
5. Add to bowl salt, pepper, Italian cheese, and egg then mix well
6. Add  turkey 1/3 at a time to bowl mixing as you go to ensure its blended well
7. Preheat oven to 350 degrees
8. Form meatballs to  about the size of a ping pong ball using a tablespoon
9. Place on baking dish  greased with olive oil 1 tbs olive oil
10. Bake 25 minutes
11. Pour favorite Low Carb sauce over meatballs
12. Top with Mozzarella Cheese
13. Bake uncovered until cheese is melted and begins to brown (around 10 mins.)
14. Serve alone, with spaghetti squash, Dreamfields Pasta, or on low carb roll.

]]> http://www.thisfatblackchick.com/2009/09/17/turkey-meatball-parm/feed/ 3 http://www.thisfatblackchick.com/2009/09/16/eggs-oaxaca-style/ http://www.thisfatblackchick.com/2009/09/16/eggs-oaxaca-style/#comments Wed, 16 Sep 2009 04:43:09 +0000 admin http://www.thisfatblackchick.com/?p=88 Viva la Mexico!!!

Today  is Mexican Independence Day, so I figured lets find a low carb mexican dish. As you know eggs are a big staple in the average low carb diet, so here is a my version of a mexican take on eggs.

Yields 4 Servings

Ingredients

1 can petite diced tomatoes with green chilies (14.5 oz)

10-12 pearl onions, halved

8 garlic cloves, whole and unpeeled

1/8 tsp cumin

1/8 tsp oregano

pinch of Splenda (optional)

kosher salt (to taste)

fresh ground black pepper (to taste)

olive oil cooking spray

8 eggs (feel free to substitute egg beaters)

1 tbs tomato paste

1-2 tbs chopped fresh cilantro, to garnish

Directions

1. Heat an unoiled cast iron skillet.
2. Lightly char onions and garlic.  Remove from skillet and let cool slightly.
3. Discard skins from garlic, then chop garlic and onions.
4. Into food processor or blender place tomatoes, onions, garlic, cumin, and oregano.
5. Process to a coarse puree.
6. Season with salt & pepper to taste… add Splenda if wanted
7. Pour mix into sauce pan and set aside.
8. Spray your favorite nonstick skillet for making omelets with cooking spray and make thin omelets until all eggs are cooked stacking them on a plate and slicing them into fettuccine size ribbons.
9. Bring sauce to boil and adjust seasoning while adding tomato paste.
10. Add eggs, warm through and serve immediately topped with cilantro.

Yields 4 serving

Prep to finish less than 30 minutes

Ingredients

1 lb lean ground turkey

1 tbl olive oil

8 oz softened cream cheese

1/4 cup diced jalapeno peppers

2 tsp low carb mild taco seasoning

• 1/4 tsp black pepper
• 1/4 tsp kosher salt
• 1/4 tsp chili powder
• 1/4 tsp cumin
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp oregano
• 1/4 tsp paprika

Directions

1. Mix cream cheese with jalapenos in small bowl and set aside
2. Add taco seasoning a little at a time to the ground turkey as you mix so the taste will go all the way through
3. Divide meat and flatten into 8 small burgers around 1/4 in thick
4. Spoon a heaping tbl spoon of jalapeno cream cheese into the middle of 4 burgers (remaining cheese can top your burger once cooked or saved)
5. Take remaining 4 burgers and place on top of the cheese topped ones, then using your fingers press the edges together sealing the burgers
6. Heat skillet coated with 1 tbl olive oil on high, then add burgers reducing heat to medium
7. Cook for about 5 – 7 mins per side or until no longer pink. Make sure not press on burgers when you flip them
8. Serve immediately bunless or  on your favorite low carb bun. I put Cajun Jicama Fries on the side YUM!!!

Between 1 – 2 net carbs and less then 300 calories

Yields 2 servings

Takes only 25 mins from prep to serving

Ingredients

1/2 cup fresh okra trimmed & sliced

.25 lb container baby spinach cut in strips (about 2-3 loose packed cups)

1/2 small onion diced fine

2 cloves minced garlic

1/4 tsp dried thyme

1 cup Chicken Broth (if you want it thinner add a whole 14.5 oz can)

2/3 cup Coconut Milk (lite coconut milk is ok just a little thinner)

1 cup Crab Meat (I use Claw Meat, remember to pick out shells)

2 Slices thick cut/ slab bacon diced -or- 1tbs olive oil

1 tbs butter (I use unsalted)

5 chopped fresh chives

Crushed Pepper Sauce added to liking (optional)

Kosher Salt (seasoned to taste I use a pinch)

Directions

1. Brown Bacon in sauce pan with butter until there is enough fat rendered to coat the bottom of the pan takes a minute or 2. -or- coat bottom of pan with olive oil and butter.
2. Add fresh okra and saute about 2 mins. or until slime is dried up. (okra may brown slightly)
3. Add onions, chives, & spinach saute until onions become translucent, about 3 mins.
4. Add thyme with garlic and cook 1 min. more, careful not to burn the garlic
5. Add chicken broth, coconut milk &  crushed pepper sauce. Bring to boil, then simmer covered for 5 mins.
6. Add salt with the crab meat, stir and simmer covered for 5 mins.
7. I serve it warm alone, but you could try it topped over brown rice, wild rice, or riced cauliflower. If you have a low carb cornbread you enjoy it would be a yummy addition also.

This dish has around only 5 net carbs per serving.

&

Is about 300 calories per serving.

After months of eating the most bland diet foods I crumbled and was quickly back to my normal eating habits. Well now I have to stay on for health reasons, but it surely won’t taste like before. I’ve found away to not give up the tastes I love.

In this section you will be able to find some great recipes that reflect my love of flavorful food. My meals reflect my love of Soul Food, Caribbean, Latin, Italian, and even Asian Cuisine.  You may not believe it but all of these recipes are Low Carb! You can use them on the Atkins Diet, South Beach Diet, a Low Glyemic Impact Diet, or any Low Carb Approach.