Low Carb Jabberwockey

The most delicious recipes in all of Wonderland

Crockpot Beef Stroganoff – REALLY ? May 10, 2014

Crockpot / Slow Cooker Beef Stroganoff.

I LOVE BEEF STROGANOFF.

Yes.  Now you all know.  BUT, the way I usually make it on the stove is somewhat labor intensive.  My goal was to take my recipe and “convert” to a crockpot version, and  prep the night before.  I work long hours (upwards of 50 usually) so it’s important to just pull the crockpot from the fridge,  first thing in the morning, plug it in, and leave for work.

Expectation ?  That when I get home from work the house will smell DELICIOUS.  The only additional prep needed is to steam some veggies and make noodles for the “not” low carb peeps in the house.  We’re talking 15 minutes.  For all you working parents out there, this should be your go-to Monday night dinner. (It’s mine!).

Note:  This meal uses a fairly “low grade” of beef since you will be cooking it in the crockpot which is very forgiving on tougher cuts.  Buy the least inexpensive cut you can find!

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For the crockpot:

2 lbs chuck cut into strips
1 large onion, sliced
1 lb mushrooms, sliced
4 cloves garlic, minced
1/2 cup of stock (beef or chicken works).
1 tsp Kosher salt
1 tsp cracked black pepper
3 Tbsp. Worcheshire sauce.

Cream sauce – 15 minutes before serving:

1 cup sour cream
3 tsp dijon mustard
1/2 tsp paprika
2 oz cream cheese, cut in cubes
2 Tbsp. flour

 

Add all “For the crockpot” ingredients to the slow cooker.  Give it a little stir. Store overnight in the fridge if you are looking for an easy Monday…or just prep in the morning if you have the time.

Cook on low for 8 hours or high for 4.

15 minutes before dinner…

- Start noodles and veggies.
– In a small bowl, mix the Cream Sauce ingredients well.  Add to crockpot.  Stir until cream cheese is blended in.  Cover and cook on LOW for 15 more minutes.

Serve over noodles or veggies (or even sweet potato noodles if you are feeling paleo-ish!).

Crockpot / Slow Cooker Beef Stroganoff

 

Crockpot / Slow Cooker Beef Stroganoff

 

Crockpot Chicken in Wine Sauce April 23, 2014

 

Crockpot Chicken in Wine Sauce

Fat 11.93 | Carbs 6.77 | Net Carbs 5.67 | Prot 16.31 | Cals 205

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The crockpot is out because the oven is broken!  This was a super easy prep, maybe 15 minutes max, and is DE-LISH!

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Crockpot Chicken in Wine Sauce

1 large onion sliced
3 medium tomatoes diced
4 cloves garlic minced
6 chicken thighs, bone in
1 Tbsp olive oil
1/2 tsp kosher salt
1/2 tsp cracked black pepper
1/2 tsp red pepper flake
1/2 tsp garlic powder
1/2 cup white wine
1/2 cup cold water
1 Tbsp cornstarch
1 Tbsp minced chives

Season the chicken with salt, pepper, red pepper flake and garlic powder on the skin side (although you can remove the skin if you want to eliminate some fat/calories).

Heat the oil over medium high in a frying pan, and place chicken in skin side down. The goal of this step is to get get a nice crust on the skin (not cook it!). This should only take about 5 minutes.

While the chicken is browning, add onion, tomato, garlic and white wine to the crockpot, and give it a stir. Arrange browned chicken on the onions/tomatoes, and cook on high for 4 hours or low for 6.

After it’s cooked, gently remove the chicken from the crockpot, and place on a serving platter. Be careful! The meat will be falling off the bone! Add the cornstarch to the cold water, mix, and add to the juices in the crockpot to thicken. Pour the thickened sauce over the chicken.

Serve with rice or noodles for the family, and over broccoli to keep it low carb – garnish with minced chives. The cornstarch can be omitted…the juices are delicious without being thickened.

Crockpot Chicken in Wine Sauce  (nutrition)

 

Game On – 2014 Junior Olympics April 10, 2014

Filed under: Activity,and Misc.,Fun Stuff — Low Carb Jabberwockey @ 5:23 am
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Fencing Junior Olympics, Portland OR.

The kiddo qualified for foil and epee Junior Olympics, and what a tremendous coincidence that they were held locally here in Portland, Oregon this year.   This is one of my favorite pics from the weekend.  She had broken her arm snowboarding a few weeks earlier, and we were SO happy her doctor cleared her to participate.

 

 

Low Carb Zucchini Pizza Casserole April 9, 2014

Filed under: Side Dishes — Low Carb Jabberwockey @ 3:57 pm
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Low Carb Zucchini Pizza

Fat 12.53g | Net Carbs 11.05g | Protein 10.67g | Cal 198

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Having that crave for pizza, but want to avoid the crust?  Stifle that urge to order out!  Prep time was about 10 minutes, cook time about 15.  I served it as a side with my Roasted Chicken Thighs

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Zucchini Pizza Casserole

5 zucchini squash, diced large
1 lb mushrooms, sliced
1 onion, diced
1 Tbsp olive oil
1 15 oz can large olives
1 jar (14 oz) pizza sauce
2 cups mozzarella cheese, shredded

Add squash to 9×13 inch pan.  Sautee onions and mushrooms in olive oil, and add to pan. Rather than slicing the olives I just chunk them with my fingers to break them up directly into the pan.  You can buy pre sliced (I find them too expensive).

Mix all the veggies, and add the entire jar of pizza sauce, stir to mix.  Layer cheese over the top.

Cook uncovered at 375 F for 10-12 minutes, or until cheese is bubbly.  I cooked mine for 15 minutes which overdid the cheese a bit, but it still tasted absolutely delicious.

Low Carb Zucchini Pizza.

Low Carb Zucchini Pizza

 

 

Crockpot Meat Sauce January 20, 2014

Crockpot Meat Sauce.

The crockpot comes out when the schedule gets CRAZY!  As I have mentioned before, the crockpot causes the ingredients to give up far more liquid than when cooked over the stovetop, so I adapted my Meat Sauce recipe ( http://locarbjabberwockey.wordpress.com/2013/02/03/what-low-carb-spaghetti/) , and it turned out awesome. Prep the night before, store in fridge, and just plug it in before you leave for work . When you walk in the door, you’ll be greeted with the fabulous smell, and just need to prep noodles for the fam and veggies for yourself.  If you are a truly sneaky parent, you can hide a bit of sauteed/julienned zucchini ontop of the noodles, and smother it in sauce.  I don’t think my kid actually noticed.

Crockpot Meat Sauce

2 lb. ground beef
2 onions, sliced
2 lb. mushrooms, sliced
2 fifteen oz. cans diced tomatoes
1 six oz.can tomato paste
2 cans medium black olives (12 oz. drained)
2 Tbsp. dried basil
1 tsp. Italian seasoning
1 tsp. Kosher salt
1/2 tsp. cracked black pepper

Prep: Drain olives, and break them up by squeezing them (or you can buy pre sliced). Take small little chunks of the beef and squeeze into bite sized pieces.  This will help hold them together during cooking.

Layer onions, mushrooms, tomatoes, tomato paste, olives, meat, and seasonings into the slow cooker. Cook on low for 8 hours or high for four. Give the sauce a good stir and let bubble for a couple more minutes before serving (just enough time to prep veggies and noodles).

Serve over noodles for the family, julienned sauteed zuchinni, or spaghetti squash for the low carb’ers. Leftovers pack very nicely for the kid’s lunches, and can be frozen.

Crockpot Meat Sauce.

Crockpot Meat Sauce.

Crockpot Meat Sauce

 

Crockpot Chicken Cacciatore January 10, 2014

Filed under: Crockpot,Dinner — Low Carb Jabberwockey @ 8:01 pm
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Crockpot / Slowcooker Cacciatore

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I recently adapted one of my favorite recipes ( Stovetop Chicken Cacciatore ) for the crockpot.  Why adapt ?  I find with the slow cooker that veggies “give up” far more liquid in the crockpot, and that chicken breast seems to dry out.  I reduced the amount of tomatoes, and swapped out the breast for bone in (skin on) thighs which contribute to the very flavorful sauce.   You can remove the skin if you want, it’s tasty either way.  This can be prepped the night before, and plugged in before you leave for work.

Crockpot Chicken Cacciatore

6 Chicken Thighs (Bone in !)
2 Tbsp Flour
1 Tbsp olive oil
1 lb. mushrooms, sliced
1 medium onion, sliced
15 oz can of diced tomatoes
2 Tbsp tomato paste
3 cloves garlic diced
1/2 cup white wine
1 tsp allspice
1/2 tsp crumbled thyme leaves
3/4 tsp Kosher salt
1/2 tsp cracked black pepper
2 large bay leaves
3 large zucchinis, julienned + 1 Tbsp olive oil  *or* noodles/rice

Lay chicken flat on a plate, sprinkle half the flour over the top, Turn pieces over and do the same for the other side.   Heat the oil in a large non-stick pan over medium-high heat.  Add chicken to the pan, and brown both sides.  Remember the goal is just to brown (not cook!).

While chicken is browning, add mushrooms, onions, tomatoes, tomato paste, garlic, white wine to the slow cooker.  Sprinkle with allspice, thyme, salt, and pepper.  Add bay leaves.

Layer the chicken over the top of the veggies, cover, and cook on high for 4 hours, or low for 8 hours.

For the “Noodles” I julienned 3 large zucchinis, and sauteed over high heat in a little olive oil for a minute or two.  You can cook up a batch of real noodles (my kiddo likes penne) or rice for the rest of the family if they are not low carbing with you.

Crockpot/slowcooker chicken cacciatore.

juliennetool600x402.

Crockpot Cacciatore

 

“Perfect Every Time” Chicken Gravy December 27, 2013

Perfect Gravy.

Gravy used to be such a mystery for me….sometimes it would turn out, sometimes it wouldn’t (yes – LUMPS).  There is one simple trick that I learned – equal parts fat to flour.  That’s IT.  Why did it take me years to figure that out ?

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Our Christmas Dinner was as simple as it gets.  I prepped the veggies and chicken in advance (recipe here: http://locarbjabberwockey.wordpress.com/?s=christmas ) and just put the entire roasting pan in the fridge.  After all, we REALLY needed to see “The Desolation of Smaug” and wouldn’t be getting back home until about 5:30 pm.  The instant I walked in the door, I turned on the oven and popped the chicken/veggies in for about an hour and 15 minutes.

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I removed the veggies and chicken and put the pan directly on the stove (medium heat).  Leave all those burnt bits in there – they help create a super  rich, dark gravy!  There was about 1 tablespoon of chicken fat in the pan, so I added 1 tablespoon of butter.

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Perfect Gravy.

Since I had 2 tablespoons of fat, I added 2 tablespoons of flour, stirred it in, and let it cook for about two minutes.

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Perfect Gravy.

Now it’s just a matter of adding in some chicken broth (today it was from a can).  Moderation is what’s important here… I first poured in half a can and stirred until combined.  It immediately thickened, and I gradually added another can of broth.  But remember !  Don’t pour with too heavy a hand – it’s always easier to add more than to re-thicken it !  Each time you add more liquid, allow it to cook for a minute or two to see if it will thicken any more.

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Once the gravy is thickened, give it a taste.  I did not need to add ANY seasonings.  There was enough residual salt from the canned broth,butter and drippings and it was PERFECT.

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“Perfect Every Time” Chicken Gravy

1 Tbsp Chicen drippings
1 Tbsp butter
2 Tbsp Flour
22 ounces (one and a half cans) chicken broth
Salt and pepper to taste

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Melt butter with chicken drippings over medium heat.  Add flour, and stir for about 2 minutes.  Gradually add the broth until gravy thickens.  You may need less (or more!) broth depending on how thick you like the gravy.

Season to taste.

Perfect Gravy.

Perfect Gravy

 

 
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