Posts Tagged ‘low carb’

I always thought that spaghetti squash was a sort of “gimmick” vegetable. But once I roasted it, I realized just how delicious it could be. And I hit the “squash lottery” this season, when I harvested over a dozen from my garden. Squash is a great lower-carb substitute for pasta in a dish like this.

 

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Cooking them is easy. I wash them, cut them in half, and remove the seeds and membrane with a spoon. I flip them onto their backs, skin side down, and drizzle some extra virgin olive oil on them. A little sea salt and pepper, and then I flip them back down, skin side up, on a sheet pan lined with non-stick aluminum foil. Into a pre-heated 350 degree oven for 30–40 minutes. When they’re soft to the touch, I remove the sheet pan from the oven, flip them back over again, and let them cool to room temperature. Then I simply scrape out the flesh with a fork, and it comes out in strands, like spaghetti.

 

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While the squash roasts in the oven, I make the meatballs…

 

2 lbs. ground grass-fed beef
1 cup breadcrumbs
2 eggs, cracked and scrambled
2 tablespoons dried parsley
2 tablespoons dried oregano
1 tablespoon dried basil
1 tablespoon granulated garlic
1 tablespoon granulated onion
1 teaspoon black pepper
2 teaspoons salt

Mix all the ingredients in a large bowl and form them into meatballs. (I like to use an ice cream scoop to make the job easier.)

Place the meatballs on a baking sheet that’s been rubbed with some olive oil. (I usually line the pan with non-stick aluminum foil as well.) Cook the meatballs for about 30 minutes at 350 degrees, until they’ve browned nicely.

 

Meatballs happily cooking low and slow in the rich tomato sauce.

 

As for the sauce…

2 cans (28 oz.) of tomatoes, pureed (preferably San Marzano tomatoes)
olive oil
1/2 onion, finely chopped
1 tablespoon dried parsley
1 tablespoon dried oregano
1 teaspoon dried basil
1 teaspoon granulated garlic
2 teaspoons salt
1/2 teaspoon fennel seeds

In a large pot, sauté the onions in a little olive oil until translucent. Add the pureed tomatoes and cook at medium heat until the foam disappears.

Add all the herbs and spices and mix well. Continue cooking on medium heat, lowering to a simmer if the sauce seems to be boiling too hard.

Add the meatballs to the sauce when they’ve finished cooking. (I like to include all the fat and juices that came out of the meatballs while cooking.)  Make sure all the meatballs are covered with the sauce. Place a lid on the pot, and simmer on low for at least an hour.

 

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Scrape the spaghetti squash and place a mound of it in the center of the serving dish. Top it with the meatballs and sauce. Grate some Parmigiano-Reggiano cheese over the top, or do what I did this time, and cut a slab of mozzarella into small cubes and toss that on top. A little sprinkle of oregano and olive oil for good measure on top.

 

Substitutions: If you’re not in the mood for spaghetti squash, it’s safe to say your favorite pasta will work quite well.

This dish is easily made gluten-free simply by using GF breadcrumbs in the meatballs. I like to buy frozen gluten-free bread, like Udi’s, and toast the slices. Then I break them up and toss them in a food processor. In a minute, I have really tasty breadcrumbs that are as good as regular bread.

And if you’re going with pasta, then a GF pasta, like Garofalo, is a delicious gluten-free substitute.

 

 

The latest rage in food is finding new uses for cauliflower. Personally, I love the taste of it so I don’t really need alternatives. But my wife’s on a gluten-free diet, I need to reduce my carbs, and we both love pizza. It seemed that maybe a cauliflower crust could be the answer.

The key to the crispiest crust possible is to make sure you bake it thoroughly before you put the toppings on.  Even if the crust comes out a bit soggy, all is not lost. Just grab a knife and fork… It’ll still taste pretty darn good.

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2 cups riced, then cooked cauliflower
1 cup grated parmesan cheese
2 eggs, beaten
1 teaspoon garlic salt
1 teaspoon oregano
1 teaspoon parsley
mozzarella cheese
tomato sauce
additional pizza toppings of your choice

 

Cut the cauliflower florets into chunks and toss them in a food processor. Pulse until you get the consistency of rice. Don’t over-process, or you’ll get mush.

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Microwave the riced cauliflower in a bowl for about 6 minutes on high. No need to add water. Depending on the amount of liquid in your cauliflower, you may need to transfer it to a fine mesh strainer to let it drain. Once it has drained, transfer it to a clean dish towel and wrap the sides around the cauliflower, gently pressing out the excess water. You want to get it as dry as possible. Dry = crispier crust. But be careful…let the nuked cauliflower cool first or you could burn your hands!

Pre-heat your oven to 450 degrees. (I like to use my large toaster oven, with the convection feature turned off.)

In a large bowl, use 2 cups of the cauliflower. (Depending on the size of the cauliflower head, you may have a little left over.) Add the parmesan cheese, the eggs, garlic salt, oregano and parsley. Mix well until it forms a sort of ball of “dough.”

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Grease a 9″ stainless pizza pan with olive oil. (Lining it with non-stick foil first is an option.) Take your ball of “dough” and press it evenly into the pan, making sure you don’t get it too thin, or you’ll get holes.

Bake the “dough” in the oven for 20–25 minutes, until it looks brown and crispy and is fully cooked. You don’t want it to be soft or soggy.

Remove the pizza from the oven, and add the tomato sauce, cheese, and whatever other toppings you like. (I used some pre-cooked chicken sausage and a sprinkling of oregano.)

Return the pizza to the oven, only this time place it under the broiler, and cook until the toppings have browned and the cheese has melted. Keep an eye on it…be careful not to burn it!

 

I always thought that spaghetti squash was a sort of “gimmick” vegetable. But once I roasted it, I realized just how delicious it could be. And I hit the “squash lottery” the other day, when my friend, Karen, stopped by with a bunch of beautiful spaghetti squash straight from her and her husband, Bill’s, garden. It was time to cook!

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Cooking them is easy. I wash them, cut them in half, and remove the seeds and membrane stuff with a spoon. I flip them onto their backs, skin side down, and drizzle some extra virgin olive oil on them. A little sea salt and pepper, and then I flip them back down, skin side up, on a sheet pan lined with non-stick aluminum foil. Into a pre-heated 350 degree oven for 30–40 minutes. When they’re soft to the touch, I remove the sheet pan from the oven, flip them back over again, and let them cool to room temperature. Then I simply scrape out the flesh with a fork, and it comes out in strands, like spaghetti.

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While the squash roasts in the oven, I make the meatballs…

 

1 lb. ground grass-fed beef
1 lb. pastured ground veal (substitute ground beef if you can’t get this)
1 cup breadcrumbs (I use gluten-free)
2 eggs, cracked and scrambled
2 tablespoons dried parsley
2 tablespoons dried oregano
1 tablespoon dried basil
1 tablespoon granulated garlic
1 tablespoon granulated onion
1 teaspoon black pepper
2 teaspoons salt

Mix all the ingredients in a large bowl and form into meatballs. Place them in a hot pan with 1/4 cup of extra virgin olive oil. Cook until the meatballs are browned on all sides.

 

 

 

And you need homemade sauce…

2 cans (28 oz.) of tomatoes, pureed
olive oil
1/2 onion, finely chopped
1 tablespoon dried parsley
1 tablespoon dried oregano
1 teaspoon dried basil
1 teaspoon granulated garlic
2 teaspoons salt
1/2 teaspoon fennel seeds

In a large pot, saute the onions in a little olive oil until translucent. Add the pureed tomatoes and cook at medium heat until the foam disappears.

Add all the herbs and spices and mix well. Continue cooking on medium heat, lowering to a simmer if the sauce seems to be boiling too hard.

Add the meatballs to the sauce when the meatballs have been browned on all sides. Pour the entire contents of the meatball pan, including the olive oil and fat, into the tomato sauce pot.

Make sure all the meatballs are covered with the sauce. Place a lid on the pot, and simmer for at least an hour, until the meatballs are cooked all the way through.

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Scrape the spaghetti squash with a spoon and place a mound of it in the center of the serving dish. Top it with the meatballs and sauce. Grate some Parmigiano-Reggiano over the top, or do what I did this time, and cut a slab of mozzarella di bufala into small cubes and toss on top. A little sprinkle of oregano and olive oil for good measure on top.

 

I always thought that spaghetti squash was a sort of “gimmick” vegetable. Who really ate this thing? I mean, if I wanted squash, I’d just buy a zucchini, chop it up and cook it. Why do I need a food that resembles another food I like?

Well, the answer to that question came to me when I could no longer eat the other food: pasta, because I was on a low-carb, no-carb diet. I was making meatballs and I was craving pasta. So I grabbed a couple of spaghetti squash at the store.

Cooking them certainly was easy. I washed them, cut them in half, and removed the seeds and membrane stuff with a spoon. I flipped them onto their backs, skin side down, and drizzled some extra virgin olive oil on them. A little sea salt and pepper, and then I flipped them back down, skin side up, on a sheet pan lined with non-stick aluminum foil. Into a pre-heated 350 degree oven for 30–40 minutes. When they were soft to the touch, I removed the sheet pan from the oven, flipped them back over again, and let them cool to room temperature. Then I simply spooned out the flesh, and it came out in strands, like spaghetti.

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While the squash roasted in the oven, I made the meatballs. My wife is on a gluten-free diet, so I used gluten-free bread crumbs. The carb count of GF bread crumbs is about the same as regular bread crumbs, around 75 carbs per cup. I used 1 cup to make 25 meatballs, so they had about 3 carbs a piece. Not super low carb, but not awful.

Here’s how it went down…

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For the balls…

1 lb. pastured ground veal
1 lb. ground grass-fed beef
1 cup GF breadcrumbs
2 eggs, cracked and scrambled

2 tablespoons dried parsley

2 tablespoons dried oregano

1 tablespoon dried basil

1 tablespoon granulated garlic

1 tablespoon granulated onion

1 teaspoon black pepper

2 teaspoons salt

 

Mix all the ingredients in a large bowl and form into meatballs. Place them in a hot pan with 1/4 cup of extra virgin olive oil. Cook until the meatballs are browned on all sides.

 

For the sauce…

2 cans (28 oz.) of tomatoes, pureed

olive oil

1/2 onion, finely chopped

1 tablespoon dried parsley

1 tablespoon dried oregano

1 teaspoon dried basil

1 teaspoon granulated garlic

2 teaspoons salt

1/2 teaspoon fennel seeds

1/2 teaspoon anise seeds

 

In a large pot, saute the onions in a little olive oil until translucent. Add the pureed tomatoes and cook at medium heat until the foam disappears.

Add all the herbs and spices and mix well. Continue cooking on medium heat, lowering to a simmer if the sauce seems to be boiling too hard.

Add the meatballs to the sauce when the meatballs have been browned on all sides. Pour the entire contents of the meatball pan, including the olive oil and fat, into the tomato sauce pot.

Make sure all the meatballs are covered with the sauce. Place a lid on the pot, and simmer for at least an hour, until the meatballs are cooked all the way through.

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To serve:

Scrape the spaghetti squash with a spoon and place a mound of it in the center of the serving dish. Top it with the meatballs and sauce. Grate some Parmigiano-Reggiano over the top, or do what I did this time, and cut a slab of mozzarella di bufala into small cubes and toss on top. A little sprinkle of oregano and olive oil for good measure on top.

 

I’m past the halfway mark in my 30-day low-to-no carb diet right now. Although nothing beats a New York City bagel, it’s just not on the menu. So I went with organic Romain lettuce instead.

I removed the thick central stalk from several washed lettuce leaves, then cut each half in half, placing the lettuce on a large plate. Then I stacked: a small cube of cream cheese, followed by a slice of hard-boiled egg, followed by a thin slice or two of onion, a few capers, and finally, the lox. Each lettuce leaf made a bite-sized wrap.

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Delicious? Yes. But I still missed the bagel.