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Low carb store: Steak au poivre
Category: Recipes
Delicious low-carb recipes, tried and tested.
Low carb store: Moussaka
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Spicy Tomato Sauce + Low Carb Options
Everyone needs a spicy tomato sauce recipe in their lives and multiple options for its use.
Tomatoes are high in vitamins C, A and K, and they contain high levels of potassium and manganese. Tomatoes are also a good source of fibre. Cooking will reduce the levels of vitamins in tomatoes, but tomatoes contain the phytochemical lycopene which is boosted if tomatoes are cooked. High levels of lycopene are said to lower the risk of heart disease and certain kinds of cancer.
Here’s our Diabetes Diet recipe. Make it in large quantities and freeze it in portions for easy suppers.
Spicy Tomato Sauce
- 2 x 400g tins chopped tomatoes
- 2tbsp rapeseed oil (I use the cold-pressed stuff)
- 2 cloves garlic, crushed
- 1 chilli, sliced (keep seeds in for extra heat, leave out for less)
- 1 medium onion, finely sliced
- Add the oil to a large saucepan and then add the other ingredients. Bring to the boil, stirring from time to time.
- Turn the heat down and allow to simmer for 15 minutes. You should end up with a thick, concentrated sauce.
- Season to taste with salt and pepper.
Total carbs – 25g, minus 7g fibre, for 18g net carbs.
Now, the exciting bit: what to do with it…
- Make braised celeriac chips and create low-carb version of Patatas Bravas
- Serve with roasted chicken or a steak
- Mix with minced beef for a chilli
- Melt in a little coconut cream and some curry powder to make a curry sauce
- Dilute with fish stock, and add in white fish and prawns to make a fish soup
- Dice up roast chicken and add to the sauce, finishing off with a tablespoon of double cream.
Jovina cooks Italian: Swordfish Messina Style
Pesce Spada alla Messinese (Swordfish Messina style)
Ingredients (serves 4)
1 lb (600 gr) swordfish cut into palm-sized pieces slices
2 cloves of garlic, chopped
2 spring onions, chopped
20 capers (if salted, rinse well first)
10 black olives, chopped
4 anchovy fillets
1 cup white wine
2 cups tomato passata (sauce)
15 oz can chopped tomatoes
Extra virgin olive oil
Salt and pepper
A pinch of crushed dried chili pepper
Parsley, chopped
Directions
Brush the swordfish slices with olive oil and set aside.
In a skillet heat enough olive oil to cover the bottom of the pan. Add the spring onions, garlic, capers, olives, chili pepper and anchovy fillets and cook until the anchovies melt into the oil and the onion is soft.
Put the slices of swordfish in the skillet and add the white wine. Burn off the alcohol and then add the tomatoes. Mix well, cover and cook for 30 minutes on very low heat.
When ready to serve, sprinkle with parsley.
Jovina cooks Italian: Summer eating
WordPress.comJovina cooks Italian: Neapolitan Ragu
Neapolitan ragù is one of the two most famous varieties of Italian meat sauces called ragù. It is a specialty of Naples, as its name indicates. The other variety originated in Bologna.
The Neapolitan type is made with onions, meat and tomato sauce. A major difference is how the meat is used, as well as the amount of tomato in the sauce. Bolognese versions use very finely chopped meat, while the Neapolitan versions use large pieces of meat, taking it from the pot when cooked and served it as a second course. Ingredients also differ.
In Naples, white wine is replaced by red wine, butter is replaced with olive oil and lots of basil leaves are added. Bolognese ragù has no herbs. Milk or cream are not used in Naples. Neapolitan ragù is very similar to and may be ancestral to the Italian-American “Sunday Gravy”; the primary difference being the addition of a greater variety of meat in the American version, including meatballs, sausage and pork chops.
Ingredients
- 1 pound rump roast
- 1 large slice of brisket (not too thick)
- 1 pound veal stew meat
- 1 pound pork ribs
- 2 large onions, sliced
- 6 tablespoons of extra virgin olive oil
- 2 tablespoon butter
- 1 tablespoon tomato paste
- 1 cup of red wine
- 1 1/2 pounds tomatoes, pureed
- Salt and pepper to taste
- Fresh basil leaves
Directions
Season the meat with salt and pepper. Tie the large pieces with cooking twine to help them keep their shape. In a large pot heat the oil and butter. Add the sliced onions and the meat at the same time.
On medium heat let the meat brown and the onion soften. During this first step you must be vigilant, don’t let the onion dry, stir with a wooden spoon and start adding wine if necessary to keep them moist.
Once the meat has browned, add the tomato paste and a little wine to dissolve it. Stir and combine the ingredients. Let cook slowly for 10 minutes.
Add the pureed tomatoes, season with salt and black pepper and stir. Cover the pot but leave the lid ajar. (You can place a wooden spoon under the lid.)
The sauce must cook very slowly for at least 3-4 hours. After 2 hours add few leaves of basil and continue cooking.
During these 3-4 hours you must keep tending to the ragú, stirring once in a while and making sure that it doesn’t stick to the bottom. Serve with your favorite pasta.
Jovina cooks Italian: Seafood and Vegetable Grill with Green Goddess Marinade
Seafood On The Grill Tonight
Tips On Grilling Shellfish
The flavor of shellfish benefits significantly from grilling. Removing the shellfish from the grill before they become too well done and rubbery is the biggest challenge. Watching closely for shellfish to turn opaque (non-transparent), removing them from the grill and serving them immediately are key to delicious tasting fish.
Prepare scallops for grilling by cutting off the curved shaped appendage that is attached to the side of the body, if still intact.
Prepare shrimp by removing the shell and the vein that runs along the back. Personal preference dictates whether to leave the tail on or off.
Marinating shellfish in a flavorful oil will help to prevent the tendency of the scallops and shrimp to dry out.
Two skewers work best to prevent the seafood from spinning or turning on the grill.
Grill shrimp on each side for 2-3 minutes, depending on the thickness of the shrimp. Cook scallops for 2-3 minutes on each side, depending on their size.
Tips On Grilling Vegetables
Make room on the grill for vegetables. The caramelized, smoky flavor that comes with grilling does wonders for vegetables. A lot of veggies do well on the grill, but some really stand out — asparagus, corn, eggplant, squash, mushrooms, peppers and onions.
Most vegetables cook better and are less likely to stick if they’re marinated first or brushed lightly with vegetable oil.
For added flavor, sprinkle grilled vegetables with chopped fresh herbs. Cut the vegetables all about the same size for even cooking.
If you use wooden skewers, soak them in warm water for 20 minutes.
Marinade for the Shellfish and Vegetables
- 1/4 cup extra virgin olive oil
- 1/2 teaspoons dried basil
- 1/4 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
Directions
Whisk all the marinade ingredients together in a measuring cup. Divide in half. Use one half for the shellfish and one half for the vegetables.
Grilled Shellfish Skewers
For 2 servings
Ingredients
- 6 medium sea scallops
- 6 medium shrimp, peeled and deveined
- Marinade, recipe above
- 2 double skewers
- Green Goddess Dressing, recipe below
Grilled Vegetable Skewers
For 2 servings
Ingredients
- 1/4 of a Fennel bulb, cut into 2 inch pieces
- 1/3 of a Red Bell Pepper, cut into 2 inch pieces
- 1 small Zucchini, cut into 2 inch slices
- Marinade, recipe above
- 2 double skewers
- Green Goddess Dressing, recipe below
Directions
Marinate the shellfish and vegetables separately for 30 minutes. Drain and thread the scallops on one double skewer and the shrimp on a second double skewer.
Do the same with the vegetables. Save any marinade left in the bowl to use as a basting sauce.
Preheat an outdoor grill to high and grease the grill grates with oil.
Place the vegetable skewers on the grill first, since they will take longer to cook. Cook until the vegetables are tender, turning and basting them with the olive oil mixture occasionally, about 15 minutes.
After the vegetables have cooked for 10 minutes, place the shellfish skewers on the grill. Cook for 2-3 minutes on each side.
Serve the grilled shellfish and vegetables with the Green Goddess Dressing.
Green Goddess Dressing
This may be used immediately or stored in the refrigerator for up to 3 days. This dressing is also delicious drizzled over hard-boiled eggs.
Makes 1 cup
Ingredients
- 1/4 cup snipped chives
- 1/4 cup chopped fresh flat leaf parsley leaves
- 2 tablespoons chopped fresh tarragon
- 2 anchovy fillets
- 2 tablespoons white wine vinegar
- 3 tablespoons extra virgin olive oil
- 1/2 cup sour cream
- Kosher salt and freshly ground black pepper
Directions
Place the chives, parsley, anchovy fillets, tarragon and vinegar in a food processor and pulse a few times to combine.
With the motor running, add the olive oil in a steady stream, scraping down the sides, and process until pureed. Add the sour cream and process until smooth. Season with salt and pepper.
Store in the refrigerator until serving time.
Jovina cooks Italian: Pesto flounder with dressed garden salad
Pesto Flounder Packets
This recipe is easy to adapt to seasonal ingredients. When basil is not available, use a spinach or red pepper pesto. Baking in parchment during cold weather is quite successful, but use the grilling method when the weather cooperates.
4 servings
Ingredients
- 2 tablespoons extra-virgin olive oil
- 4 (6-ounce) flounder fillets or any white fish fillets available in your area
- 1/4 cup prepared pesto
- 1/4 teaspoon salt
- Freshly ground black pepper
- Sliced tomatoes
- Lime slices
Directions
Prepare an outdoor grill.
Cut aluminum foil into 4 pieces large enough to enclose the fillets. Drizzle 1/2 tablespoon olive oil on each piece of foil. Place fish on top of the oil.
Lightly spread 1 tablespoon pesto over each fillet. Sprinkle with salt and pepper. Top with tomato and lime slices.
Seal foil packets and place on the grill. Grill 8-10 minutes or until fish are cooked.
Summer Entertaining | jovinacooksitalian
Garden Salad
Ingredients
- 1/4 of a red onion, sliced
- 2 small tomatoes, diced
- Half a cucumber, diced
- Sliced radishes and black olives to taste
- 4 cups torn garden lettuce
- Salt and Pepper
- Italian Vinaigrette, recipe below
Directions
Combine all the ingredients in a salad bowl. Sprinkle lightly with salt and pepper. Drizzle some of the dressing over the salad and mix well. Taste and add a little more dressing, if necessary.
Italian Vinaigrette
Yields: ¾ cup
- 1 tablespoon dried Italian mixed herbs
- 3 cloves garlic, pressed
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1/2 teaspoon salt
- 1/2 teaspoon cracked black pepper
- 3 tablespoons red wine vinegar
- 1/2 cup olive oil
Directions
Whisk the first seven ingredients together. Whisk in the olive oil, a little at a time, until it is all incorporated.
Jovina cooks Italian: Herb marinated grilled chicken
The marinade used for this chicken recipe makes the chicken really delicious.
Ingredients
- One 3-4 pound chicken, wing tips removed
Marinade
- 1 tablespoon fresh lemon juice
- 2 teaspoons kosher salt
- 1 teaspoon smoked paprika
- 3 garlic cloves, minced
- 1/2 teaspoon crushed red pepper
- ½ cup finely chopped fresh herbs ( I used oregano, basil, sage, parsley, rosemary, chives and thyme because that is what is growing in my garden.)
- 1/4 cup extra-virgin olive oil
Directions
Combine the marinade ingredients in a small mixing bowl or measuring cup.
Using kitchen shears, cut along both sides of the chicken backbone; remove the backbone (Save it for broth).
Turn the chicken, breast side up, and press down firmly on the breast bone to crack and flatten it. Tuck the wings under the back.
Transfer the flattened chicken to a medium glass baking dish. Loosen the skin a little and rub the marinade under and over all the skin of the chicken.
My comment: for the less surgically adept (including me!) you can use pre-cut chicken pieces.
Cover the dish with plastic wrap and refrigerate overnight. Remove the chicken from the refrigerator one hour before cooking.
Heat an outdoor grill to high with all the burners on, then, turn one or two burners to the lowest setting to create a low heat area.
My comment: Or use your usual kitchen grill
Grill the chicken, skin side down over the hot side of the grill, until the skin is browned and crisp, about 8-10 minutes. Turn the chicken skin side up and move to the low heat side of the grill.
Cover and grill over low heat until cooked through, about 20 – 30 minutes. Internal temperature should be around 170 F.
Transfer the chicken to a cutting board and let rest for 10 minutes. Internal temperature should rise to 180 F. Carve the chicken and serve.
NourishedPeach: Grilled chicken with chipolte lime sour cream
This recipe was originally Smokey Grilled Chicken Quesadillas with Chipotle Lime Sour Cream but it works as well without the bread accompaniment.
Ingredients
For the Chicken
1 Pound Boneless Skinless Chicken Breast Tenderloins
1/4 Cup Olive Oil
1 Lime, juiced
1 Teaspoon Chipotle Powder
1/2 Teaspoon Kosher Salt
For the Chipotle Lime Sour Cream
1/2 Cup Sour Cream
1/2 Cup Heavy Cream
1 Tablespoon Fresh Lime Juice
1/2 Teaspoon Chipotle Powder
1 Clove Garlic, grated or pressed
1/2 Teaspoon Kosher or Sea Salt
On the side
2 Cups Shredded Cheddar Cheese
4 Slices Cooked Bacon, chopped
4 Green Onions, thinly sliced
Chopped Cilantro, for garnish
Directions
For the Chicken
Preheat grill to medium high heat.
Whisk together the olive oil, lime juice, chipotle powder and salt in a small bowl. Place chicken in a shallow bowl or plastic resealable bag and cover with the marinade, ensuring the chicken is coated well. Let marinate in the refrigerator for at least 15 minutes or up to 4 hours.
Remove chicken from marinade and place on the grill. Grill, covered, for 8-10 minutes, flipping once in between cooking, or until chicken is nicely charred and thoroughly cooked through. Let chicken rest for 5-10 minutes and then chop into small pieces.
For the Chipotle Lime Sour Cream
Add all ingredients to a medium sized bowl and whisk well to combine. Let sit at room temperature for up to 30 minutes. Can be made ahead and stored in the fridge up to 24 hours in advance.
Add
Add cheese, bacon, green onion and diced chicken to each plate. Serve topped with Chipotle Lime Sour Cream and sprinkled with cilantro. Serves 4-6.
Diabetes Diet 