Low Carb Jabberwockey

The most delicious recipes in all of Wonderland

Jabberwock’s Low Sodium Chicken Sausage September 22, 2019

Filed under: Breakfast — Low Carb Jabberwockey @ 5:37 pm
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“You need to lower your sodium”.

YUP. That’s what Doctor Jon says…

Dammit. This sure puts a wrinkle in my quick and dirty breakfast routine. Generally I have an egg or two, and some chicken or turkey sausage along with a cup of Joe. Quick. Easy. Simple.

But Doctor Jon says to strive for 1500 mg of sodium per day, and definitely no more than 2300 – – – so about 500 mg per meal. He also made some other recommendations which I will get to in future posts.

My go-to brand for breakfast Sausage is Isernio’s Chicken Breakfast Sausage. Egads. 832 mg of sodium for 4 ounces is a deal breaker. Bear in mind that many foods inherently have a small amount of sodium to start with. An egg right out of the shell has about 70 mg, and four ounces of raw chicken usually has 70-100 mg.

My copycat attempt reduces the sodium by 511 mg, which puts this recipe on the list of keepers.

Here’s my workaround…

Jabberwock’s low sodium breakfast sausage

1 lb. ground chicken
2 tsp. poultry seasoning
1/2 tsp. pepper
1/4 tsp. nutmeg
1/8 tsp. allspice
1 tsp. brown sugar

Mix all ingredients, and create 8 equal sized patties (2 ounces each). Tip: if you spray a little cooking oil on your hands it makes this easier. Pan fry over medium until chicken is fully cooked.

Serving size is 2 patties.

 

Fast lane meal prep: Roasted chicken, potatoes and green beans April 26, 2015

Filed under: Dinner — Low Carb Jabberwockey @ 3:46 am
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Five minutes to prep a full meal is pretty cool. One hour to cook, and its Life in the Fast Lane ! Taters for the fam, Salad and green beans for the low carbers…

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Nice job on the guitar Alvarohh . . .(https://www.youtube.com/watch?v=WShSwbI_U8c )

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OH.  And that Chicken broth I mentioned:  ( https://locarbjabberwockey.wordpress.com/2012/12/31/homemade-chicken-stock/ )

 

 

Poached Egg, Sweet Potato Breakfast Bowl April 5, 2015

Filed under: Breakfast — Low Carb Jabberwockey @ 5:25 pm
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Poached egg and sweet potato

Fat 7.7 | Carb 18.3 | Prot 10.6 | Cals 187

 

Nice and colorful breakfast this Easter morning!  AND, the nesting blue jay’s eggs are gorgeous.

Poached Egg, Sweet Potato, and Veggie Breakfast

1 slice turkey bacon, cooked
1 egg
1/2 cup fresh spinach
1/4 cup diced sweet red peppers
2 scallions, diced
1/2 cup leftover roasted sweet potato

Start the poaching water.  Directions for poaching the egg can be found here:
https://locarbjabberwockey.wordpress.com/?s=poached

Sweet potato recipe is here:
https://locarbjabberwockey.wordpress.com/2013/06/22/roasted-chicken-thighs-with-sweet-potatoes/

Get the egg into the poaching water…

Add potatoes, scallions, and sweet red peppers to a non stick pan that has been lightly sprayed with olive oil (I have a Misto) over medium high heat.  Saute until potatoes are warm all the way through. At the same time you can toss the turkey bacon into the pan, it just needs to be browned.

By the time the egg is done poaching the potatoes, veggies and bacon should be done.  Add salt and pepper to taste.

robineggs

 

Low Carb Bacon Veggie Scramble April 2, 2015

Filed under: Breakfast — Low Carb Jabberwockey @ 3:21 pm
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Bacon Veggie Scramble

Bacon Veggie Scramble:     Fat 14.8 | Net Carbs 6.8 | Prot 15.6 | Cals 241

Low Carb Bacon Veggie Scramble

1 tsp extra virgin olive oil
1 small carrot, sliced
1/4 sweet red pepper, sliced
1 large mushroom, sliced
1 egg + 1 egg white, scrambled
2 slices turkey bacon, sliced
1/4 cup spinach
1 Tbsp salsa

Heat olive oil in non stick pan on medium high. Add carrot and sautee for about 1 minute until the carrot softens a little. Add mushrooms, red pepper, bacon, and sautee until the veggies are soft. Add spinach and sautee for 30 seconds (until just barely wilted).

Pour eggs over the top, and mix until they are cooked. Top with Salsa.

 

EASY Weeknight Salmon March 8, 2015

Filed under: Dinner — Low Carb Jabberwockey @ 3:57 am
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Easy Weeknight Salmon.

Weeknights are tough around here!  Between working long hours, fencing practices, household duties and traveling for tournaments, there is just not a ton of time to be messing around cooking dinner.

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Three minute prep, ten minutes in the oven.  Serve with veggies or salad, and if you have a little extra time maybe some rice or couscous for the family.

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Easy Weeknight Salmon

1 Salmon fillet
1 Tbsp olive oil
2 Tbsp lemon juice
3 Tbsp white wine
Kosher Salt, cracked black pepper, garlic powder to taste
Aluminum foil

Prehead the oven to 375 F.

I made an Aluminum foil “mini-pan” to create a small enclosure around the fish since my sheet pan is very massive. I wanted to make sure that the oil, lemon juice, and white wine were “contained” around the fish to maximize flavor.

Place the salmon skin side down in the pan. Drizzle with olive oil, lemon juice and wine. Add the salt, pepper, and garlic powder.

Cook at 375 F for about 10 minutes. Cook time may vary depending on the thickness of your fillet, fish will be cooked when you can easily flake away a small piece with a fork.

EASY Salmon

 

 

Weeknight “One Pot” Chicken Dinner (Well – Really one pan) November 15, 2014

Filed under: Dinner — Low Carb Jabberwockey @ 6:02 pm
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One pot chicken dinner

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Prep time is less than 5 minutes!

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Weeknight “One Pot” Chicken Dinner
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4 medium red skin potatoes, cubed
Green beans
“Baby mushrooms”
5 chicken thighs
Olive oil
Salt
Pepper
Garlic powder
Paprika
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Arrange chicken, potatoes and veggies on a large sheet pan.  Drizzle it all with olive oil.

Season everyting with salt, pepper and garlic powder.  Season just the chicken with paprika.

Cook at 375 F for 45 minutes. Great family meal — to keep it low carb for myself, I just skip the taters.

One pot chicken dinner

 

Perfect Poached Eggs August 24, 2014

Filed under: 21 Day Fix,Back to Basics,Breakfast — Low Carb Jabberwockey @ 4:34 pm
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Perfect Poached Eggs

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1 Red

Poached Eggs.  How hard can it be ?

Well, if you are fussy about the perfect consistency of the yolk, it can be hard !  For me, I like it to be like a nice thick gravy – and since it’s been a while since I made poached eggs, it took me a couple of tries to get the time right.  By the way, that yolk was not Photoshopped!  We have chickens (I call them “my girls”), and I had been feeding them a little more corn than usual, which contributes to a fabulous orange colored yolk.

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Perfect Poached Eggs and Turkey Bacon
2 slices turkey bacon
1 egg
1/2 tsp. vinegar
Kosher salt and cracked black pepper

Bring 1 cup of water up to boiling.  Turn down the heat a touch so the water is just barely bubbling.  Add vinegar.  Crack an egg into a small bowl or cup.  Gently slide it into the water.  Cook for exactly 4 minutes!  Sometimes I find after about 3 minutes that the top of the egg needs a little more cook time so I gently roll it over with a large spoon.

While the egg is cooking, toss the turkey bacon into a non-stick pan and brown both sides.

When the egg is done take it out of the water with a slotted spoon to a folded paper towel, roll it over to “dry” both sides.

 

21 Day Fix – Food Review (trial run) August 16, 2014

Filed under: 21 Day Fix — Low Carb Jabberwockey @ 5:30 pm
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21 Day Fix

Recently, a friend of mine from high school (yes, that was 29 years ago!) posted a fabulous picture of herself on Facebook….I commented that she was INSPIRING!  She challenged me to something called the “21 Day Fix”.  I decided to go for it!  She is a “coach” for a group of 12 of us.

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I ordered the program which is a combination of Exercise (blech), healthy eating, and some kind of shake/smoothie thing (which is a little spendy).  I decided that I would give it all a go for 21 days.  I got my “kit” far in advance of her start day of Sept. 2, so have had time to read through it all and give the food part a trial run (minus the shakes — I am hoarding them, and have been substituting yogurt).  I have not tried the exercise videos yet, but when I do I’ll let you know how difficult they were for a person that has a bad knee and is carrying about 30 extra pounds.  I also need to take my measurements and a start picture which I am dreading a little.

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The food part is great. It’s real food, and healthy. Calculations in the manual show that I am in the 1200 to 1499 calorie range which I know (from past experiences) is “dead-on” for me to lose weight.  On trial day one, I was not hungry at all, and struggled to eat everything.  Crazy, right ?  Now, I will admit I have a few cheats that I must fess up to.

  • 2 or 3 coffees (which is not bad on the plan….BUT….)
  • Heavy cream to go with the coffee
  • Sugar free hazelnut syrup to go with the coffee
  • Salad dressing:  Balsamic Vinaigrette is my own recipe which has added sugar
  • Plan calls for PLAIN Greek yogurt… I find that quite nasty unless subbing for sour cream, so am going with Yoplait lights – once I start the shakes they will end up taking the place of the yogurts.
  • Hot sauce is free, but I substituted salsa

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The food is divided into colored categories, and the kit comes with containers to help you gauge the amounts.

  • Green=Veggies
  • Purple=Fruits
  • Red=Protein
  • Yellow=Carbs
  • Blue=Fats (avocado, nuts, cheeses, etc.)
  • Orange=Fats (dressings, olives, peanuts)
  • An additional 2 teaspoons of oils/peanut butter etc.

Below is my menu for day one, and some (not all) pics of the food.  I think once I create a weeks worth of menus I will try to find some way to post them with embedded pics.  I’m in the 1200-1499 calorie range which gives me 3 greens, 2 purples, 4 reds, 2 yellows, 1 blue, 1 orange and 2 teaspoons (grey).

Menu

21 Day Fix

Breakfast

21 Day Fix

Snack

21 Day FixLunch

21 Day FixDinner

21 Day Fix

 

Shrimp Caprese Dinner August 2, 2014

Filed under: Dinner — Low Carb Jabberwockey @ 4:54 pm
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Shrimp Caprese

Fat 13.9g | Net Carb 4.4g | Prot 25.6g | KCals 252

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Super quick and easy 10 minute meal, using tomato and basil fresh from the garden!

Shrimp Caprese
20 medium shrimp (pre-cooked)
1 Tbsp butter
1 medium tomato, diced
5 fresh basil leaves, thinly sliced
Salt, Pepper and garlic powder to taste

Melt butter over medium high heat. Add shrimp and sautee until a nice and brown.  Add salt (I use Kosher), pepper and garlic powder to taste.

Add tomatoes and basil.

 

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

 

 
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