Low Carb Jabberwockey

The most delicious recipes in all of Wonderland

Back to Basics: Part 6 June 23, 2013

Weight Loss.

One month is up, and going “Back to Basics” is paying off.  I’m down 8 pounds.  Historically I am a “slow looser” (read 0.5 pound/week), so this is MONUMENTAL.   Here are my observations:

Food Tracking.  Yes, I know it’s tedious, but WOW, well worth the time.  I am small framed, 5’2″, and have been trying to stick to about 1200 calories a day of low carb food.  That’s mostly meats, eggs and veggies, occasional fruits, occasional sweet potatoes – no bread, no rice, no pasta.  On the meats, I do tend towards smaller portions of the higher fat ones, i.e. chicken sausage at breakfast, and beef bacon in my afternoon salad.

Water.  When I don’t drink it, a weight gain shows up within a couple of days (1-2 lbs !).  Conclusions ?  One must drink water to avoid water retention !  Funny how that works.

Exercise.  Optimal for me seems to be one hour – I shoot for 4 or 5 days a week.  Thirty minutes of weightlifting (heavy by the way),  plus thirty minutes of cardio (Typically fencing, elliptical, roller blading).  On fencing nights I actually get in 1.5 hours, and per mapmyrun.com, they say that’s 706 calories.  I believe them – It’s an explosive/intense workout.  Thankfully, for the weightlifting, I have enough space in my basement/home office to have a large bench, elliptical, and a “body works” machine (which is basically the budget version of a total gym).  The machine is excellent for assisted pullups, and assisted situps, seated row, pulldowns, strengthening my weak knee, etc.  See pic below !

Caffeine.  If I drink too much (I am a coffee fiend), combined with not enough water, I actually gain weight.  This is contrary to what happens to most folks (I think) – but I suspect most folks do not consume as much coffee as I do.

Upcoming Challenges.  We are leaving for an extended camping/houseboating vacation soon, with a boat full of vegetarians.  My observations of my veggie friend’s eating habits are that there is typically a TON of high carb food involved.  Combined with the lack of refrigeration,  I am assuming I will be off my eating plan for 10 or 11 days.  The secondary challenge is that our friends all have teens coming on the trip, and they are notorious snack food people.  This means lots of granola bars, cereal for breakfast, chips, crackers, etc.  When living in a confined area around all that junk food (that I never buy), it will be difficult for me to avoid eating it.  Wish me luck peeps !

Home Gym Exercise Room

Home Office / Exercise Room

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Burgers and Rings ! June 22, 2013

Filed under: Appetizers,Dinner — Low Carb Jabberwockey @ 11:45 pm
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Low Carb BBQ Burgers.

The better half harvested 3 huge bowls of Walla Walla Sweets from the garden, so BBQ burgers and Baked Onion Rings were our Friday night dinner!

Condiments for the burgers were:

Pepper Jack cheese
Lettuce
Tomato
Avocado
Grilled Onions
Mayo, Ketchup, Mustard

Burgers were done on the BBQ… The family’s were served on wheat rolls, mine served on lettuce leaves.

Oven Fried Onion Rings

2 cups all-purpose flour
2 teaspoons smoked paprika
4 teaspoons kosher salt
2 cups buttermilk
4 eggs
3 cups panko breadcrumbs
4 tablespoons olive oil
2 large yellow sweet onions, such as Maui, sliced 1/4-to-1/2-inch thick

Preheat the oven to 450 degrees F. Place parchment paper onto 2 baking sheets and set aside.

In a small bowl, combine the flour, paprika and 2 teaspoons salt. In another bowl or shallow dish, whisk together the buttermilk and eggs. Add half of the flour mixture to the buttermilk and beat until smooth and thickened.

In a separate bowl, combine the panko, olive oil and remaining 2 teaspoons salt.

Lightly dredge the onion rings in the flour mixture and then drop into the buttermilk. Drain the excess batter and then dredge in the panko mixture.

Arrange on the prepared baking sheets in a single layer. You can place smaller rings inside bigger rings if necessary, just make sure there is space between them. Then place in the oven. Cook until golden brown, 14 to 20 minutes. Halfway through the cooking time, flip over each onion ring to ensure even crisping and browning.

Low Carb BBQ Hamburgers

Oven Fried Onion Rings

 

Roasted Chicken Thighs with Sweet Potatoes

Roast Chicken and Sweet Potatoes.

Super easy weeknight meal.  Prep + cooktime = about 50 minutes.  Both come out of the oven at the same time !

Preheat oven to 375 F.

Roasted Sweet Potatoes

2 large sweet potatoes, peeled and cubed
1 large onion, sliced
2 cloves minced garlic
Spray olive oil
Kosher salt and cracked black pepper to taste

Arrange sweet potato, onion, and garlic in a roasting pan – low edges are preferable.  Spray with oil (I use a Misto sprayer), sprinkle with salt and pepper, and mix with your hands to insure all sides of the potatoes/onions are coated.

Roasted Chicken Thighs

6 chicken thighs
4 Tbsp. butter, melted
Kosher salt and Cracked black pepper to taste
Garlic powder
Paprika

Trim fat from the chiken, remove the skin if desired, and arrange on the roasting pan (skin side up).  Again, low edges are preferable. Evenly distribute the melted butter over the 6 pieces.  Sprinkle with salt, pepper, garlic powder and paprika.

Cook at 375 F for 10 minutes.  Pop the sweet potatoes in the oven on the bottom rack and continue cooking chicken and taters for 15 minutes.

Turn the sweet potatoes with a spatuala, and continue cooking chicken and taters  for another 15 minutes.  Total cook time is 40 minutes for the chicken and 30 for the sweet potatoes.

Roast Chicken and Sweet Potatoes

Roast Chicken and Sweet PotatoesRoast Chicken and Sweet Potatoes

Roast Chicken and Sweet Potatoes

 

Easy BBQ Kabobs June 20, 2013

Filed under: Dinner,Side Dishes — Low Carb Jabberwockey @ 3:48 pm
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kabob4.

Fairly easy meal, but does need at least a half hour in advance in order for the meat to marinade.  I used 1 cup of bottled Teriyaki sauce (not the thick kind….consistency was similar to soy sauce).

BBQ Corn on the Cob

– Heat BBQ to Medium.
– Shuck the corn, clean off all the silk.
– Spread butter over each cob, and sprinkle on some Kosher salt.
– Wrap each corn cob in foil.
– Set on the grill

Meanwhile . . .

Easy BBQ Kabobs

1 cup bottle Teriyaki sauce
1 large red bell pepper
1 large yellow bell pepper
1 large orange bell pepper
1 large red onion
1 pound medium sized mushrooms
Cubed steak chunks.

Marinade meat chunks in Teriyaki sauce for about 30 minutes prior to adding corn to the BBQ.

Dice the peppers and onion into squares that are roughly the size of your meat cubes.

Remove meat from marinade, and pour leftover marinade into a small saucepan, and heat at medium high.  We are reducing it to thicken it up a bit (and cook out any raw meat juices !).

Load up the kabobs…I cap each end with one mushroom, and just alternate peppers, meat, and onions.

Flip the corn on the cobs, and move to outer edges of the grill.  You can spray/or coat the center of the grill with a wee bit of oil if it looks like it will stick…be careful since it will flame up when you do this.

Lay down the kabobs, and close lid…cook for about 4 minutes, then flip and cook for another 3 or 4 minutes.  By now your Teriyaki sauce has cooked down nicely, Brush each kabob on both sides with the sauce and grill for another couple of minutes.

Easy BBQ Shish Kabobs

kabob3

Easy BBQ Shish Kabobs

Sunset Dinner

 

One Chicken: Two Easy Crockpot Meals June 17, 2013

slow cooker chicken.

I’ve always been a little leery of cooking chicken in the crockpot since it has a tendency to dry out.  I was pleasantly surprised with the whole chicken, and was able to make a delicious soup with the leftovers the next day.

Crockpot / Slow Cooker Chicken

1/2 lb mushrooms
1 sweet red pepper
2 medium tomatoes
1/2 Cup white wine
Salt, Pepper, Paprika
1 whole chicken

Add mushrooms, tomatoes, red pepper to the crockpot.  Place the chicken in breast side down. Pour wine over chicken, salt and pepper to taste.  I went fairly heavy with the paprika since it really colors up the skin nicely, and gives the broth a rich flavor.  Cook on low for 8 hours.

When cooked, removed the chicken to a sheet pan…I didn’t even need to use a knife since the meat was literally falling off the bones.  Be sure to save all that broth for the next day’s meal !

Crockpot / Slow Cooker Chicken Soup

Shredded/diced chicken meat (about 2 cups which was half a chicken)
1/2 lb. mushrooms, sliced
1 large sweet red pepper, sliced
2 stalks celery, diced
1 onion, diced
2 carrots, sliced
1 cup leftover roasted sweet potato rounds (optional) I just needed to get rid of them.
7 oz can of diced green chiles
14 oz can of diced tomato
4 cups chicken broth
1 tsp. salt
1/2 tsp. garlic powder
1 tsp. cumin
1 tsp. chile powder
1/2 cup of heavy cream
Grated pepperjack cheese (optional)

Combine all ingredients in the crockpot, give it a stir.  I actually threw in the larger bones from the drums and thighs during cooking — I think it makes for a tastier soup.

Cook on low for 8 hours or high for 4.  Add heavy cream right before serving, and top each bowl with a bit of grated pepperjack cheese if desired.

This recipe passed the “kid test” by the way…we had 3 hungry teenage boys over helping move some heavy stuff out in the yard and they devoured it !

slow cooker chickenWhole chicken in Slow CookerWhole chicken in Slow Cookercrockpot2Chicken SoupChicken soup

 

Getting Shredded June 7, 2013

Filed under: Activity — Low Carb Jabberwockey @ 3:41 pm

Thanks “A little Bit of Everything” for making me smile…

A Bit of Everything

Getting Shredded

Sometimes I wish cutting carbs was this easy!

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Back to Basics: Part 5 June 5, 2013

Filed under: Back to Basics — Low Carb Jabberwockey @ 7:47 pm
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Low Carb Vegetarian Spaghetti.

Breakfast

  • One egg + one egg white
  • spinach
  • sweet red pepper
  • salsa
  • strawberries

Lunch

  • Half a cup of salted/roasted sunflower seeds
  • Two slices deli turkey meat

Dinner

Spinach Mushroom Pepper Omelet

 

 
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