Roast Beef - A Magnificent Main Meal (Zero Carbs!)

1. Get good quality meat from a butcher

This one is a bit of a no-brainer, but it is very important. It is well worth spending extra to get an organic and preferably grass-fed chunk of beef. Ideally, with a bone still in. And with a solid thick layer of fat on top.

The difference from those pitiful anaemic cuts in plastic packs you get in supermarkets will be enormous! (Sometimes those poor things come with a pathetic thin layer of fat tied on top with a string - what's that all about?)

2. Choose a cut that is perfect for roasting

The best joint for roasting is rib of beef. There should be plenty of fat on top of your cut, and preferably throughout as well. Even if you don't like to eat the fat (which I find very strange but each to his own), it will greatly improve the taste and texture of the meat, making it juicy and rich.

3. Take the joint out of the fridge well in advance

Beef must be around room temperature before you stick it in the oven. Take your joint out of the fridge well in advance - at least 30 minutes, but preferably an hour or two (depending on how big it is). You can spend this time admiring it and thinking how wonderful it will be once cooked!

4. Season well

Season your joint just before cooking - I use a simple mix of salt and pepper, just rubbed all over the meat. This complements the flavour of the meat.

5. Seal the meat

The first step to roasting beef is to "seal" the meat so that all juices are kept inside while cooking. Some people advise frying the joint, but I think searing it in the oven is better, as the heat gets to the whole of the surface at once.

Preheat the oven to 250C/475F/Gas Mark 9 - please note this can take a while, so for best results use an oven thermometer to measure the temperature inside. Once the oven is extremely hot, stick your joint in for 15 minutes - regardless of size.

While the meat is searing, delicious sizzling meat smell will start to emerge in the kitchen. Enjoy it!

6. Right cooking time

After 15 minutes of searing the joint, lower the temperature to 190C/375F/Gas Mark 5. The cooking time at this stage will depend on the weight of your joint. The cooking times, per 1 pound (450g) of the meat are as follows:

Rare: 10-12 minutes per 1lb
Medium: 14-16 minutes per 1lb
Well-done: 20-22 minutes per 1lb

For example, if your joint is 4lbs (1.8 kg), your total cooking times would be:

Rare: 55-63 minutes (15 minutes searing + 40-48 minutes roasting)
Medium: 71-79 minutes (15 minutes searing + 56-64 minutes)
Well-done: 95-103 minutes (15 minutes searing + 80-88 minutes)

7. Rest well

After cooking, it is very important to rest your meat. Cover it with foil and leave to sit for at least 30 minutes, but ideally longer - anything up to an hour. This will allow juices to run evenly through all of the meat, making it juicy and tender.

Carve and enjoy the wonderful, juicy, rich taste and texture of roast beef!

And remember, there are no carbs in beef, so it is suitable for all low-carb diets, including Atkins, Dukan and paleo diets.

Find more low carb recipes and tips on cooking meat at http://www.low-carb-support.com
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Sweet, Spicy and Sticky Chicken

Posted September 18, 2012 By janice Santa Monica Patio

Ok, I made chicken wings because I had company over.  But this recipe would be just as delicious with any chicken pieces.  Just give it chance to marinate and get all crazy flavorful.  These wowed the crowd!!  They might look burned to you but they weren’t.  They were sweet and juicy and wonderful.

Sweet, Spicy and Sticky Chicken

SWEET, SPICY AND STICKY CHICKEN

12-15 chicken wings, wing tips removed

1/2 cup tomato sauce
1/4 cup balsamic vinegar
2 T zero calorie brown sugar
4 t garlic powder
4 t Worcestershire sauce
3 t hot sauce
2 t Dijon mustard
3 t smoked Spanish paprika
2 t ancho chili powder

Sweet, Spicy and Sticky Chicken

Mix all the marinade ingredients together in a small bowl.  Place the chicken and 3/4 of the sauce in a large bag, cover the chicken well and seal tightly.  Marinade for at least 3 hours, but up to 6 or 7.  Sear wings on each side for 4-5 minutes, then cook over indirect heat for about 20-25, standing them up and covering the grill.

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Sushi

Posted September 19, 2012 By janice Sushi

This is more about being creative and having fun rather than a recipe.  I just went to the market and thought, “How can I solve my craving for sushi tonight? And still stay Dukan friendly?”

Sashimi

SUSHI

2 large cucumbers, peeled and thinly sliced from the outside
2 hard-boiled eggs, yolks removed and cut in half lengthwise
6 cooked shrimp
1/4 lb imitation crab meat
1/8 lb sushi-grade salmon
1 12 oz bag cauliflower florets, steamed and smashed
1 jalapeno pepper, seeded and thinly sliced
green onion, thinly sliced
low sodium soy sauce
wasabi
pickled ginger

My Sushi Restaurant

So, I cheated because i didn’t have time to go to Santa Monica Seafood.  I bought some sushi and just removed the salmon.  Took the wasabi and ginger from it and threw the rest of it away.  You can always serve it to the rest of the family and just fill the empty sushi rolls with a bit of the other seafood so you get some of the salmon or tuna or whatever kind you buy!  Otherwise, I took a small thin slice of cucumber, topped it with some steamed cauliflower and seafood, a little jalapeno or green onion, and voila, Sushi!  Some steamed cauliflower in a cute rice bowl, some green onion, soy sauce, and wasabi and voila, Rice!  Some seafood on the side and you have yourself some sashimi.  Egg whites are a perfect holder for seafood too!

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Low Carb Dieting - The Basics

The Basics

All food consumed by humans can be divided into three major groups: proteins, fats and carbohydrates. Carbohydrates are basically sugars and starch - here are some examples of foods that are high in carbohydrate:

grains (e.g. wheat, rice) and grain-based products (e.g. bread, cereals, pasta)
sweets and products with high levels of added sugar (e.g. cakes, chocolate, fizzy drinks)
potatoes, starchy root vegetables (e.g. carrots, parsnips), starchy fruit (e.g. bananas)
sweet fruit (e.g. oranges, grapes, apples) and fruit juices

Low-carbohydrate diets restrict the amount of calories you would get from these foods. You would not have to cut them out completely, but it is likely that you will consume less of them than you would on a low-fat diet or a generic calorie-restricted diet. The amount of protein and fat consumed on a low-carb diet will probably be higher than that on a standard diet.

So how does it work?

Carbohydrates are usually processed by your body as a source of energy, and can also get stored as fat if not used up. Restricting carbohydrates consumption makes your body switch into a different metabolic state called ketosis, where your body starts using up fat for energy. There is also an additional metabolic advantage, as your body needs to use up extra calories to process high amounts of protein. Finally, eating a lot of protein helps you feel full for longer, thus making it easy to consume fewer calories overall.

Is this type of diet right for me?

Low-carb diet could be a good solution if any of the points below apply to you:

You tend to get hungry often throughout the day, sometimes shortly after having a meal
You often feel tired and sluggish after having a big meal
You often experience bloating and indigestion
You don't have the time or the inclination to count calories or points
You enjoy eating meat, fish, chicken, cheese, eggs and other foods high in protein
You tried other types of diets but failed to lose weight

Benefits

First of all, low-carb diets really do work. If you do it properly and stick your chosen diet plan, you will lose weight, and most likely will find it happening easier and faster than on a standard diet. You will not end up feeling hungry all the time, as can be the case on a low-fat or calorie-restricted diet. In addition, many people also report an improvement in their digestion, overall health and wellbeing.

Health issues

It has been claimed that low-carb diets can be dangerous for health, however, there is no solid evidence to back up this view. Low-carb diets have been around since 1970s (the original Dr Atkins diet), and enabled millions of people around the world to lose weight and actually improve their health. Providing you follow a proper low-carb diet plan, there should be no detrimental effect on your health, and you may even find some health advantages - some people have reported better digestion, lower cholesterol and reduction in allergies. If you suffer from any sort of medical condition, or are worried about health consequences for any reason whatsoever, please consult with your GP before staring a low-carb diet. If you are worried about getting the full spectrum of nutrients, you might also consider taking a multivitamin supplement.

Disadvantages

You might find the diet a bit boring and monotonous, and will crave carbohydrate foods initially. However, cravings usually subside after several weeks on the diet. Your grocery bills will probably increase a bit, as protein-based foods such as meat and fish tend to be more expensive than carbohydrate-based food, such as bread and pasta. Finally, if you are a vegetarian, you might find it more difficult to follow a low-carb diet plan.

Find out more about low carb dieting, including food, exercise and motivation tips at: http://low-carb-support.com.

Follow us on Twitter: @carbophobic

Italian Braised Beef Sirloin and Cauliflower

Posted September 15, 2012 By janice

And now for breakfast…

Braised Beef and Scrambled Eggs

Just scramble a few eggs and thrown in a few cherry tomatoes. Top with Braised Beef and you have a fabulous leftover breakfast!!

Italian Braised Beef Sirloin and Cauliflower

Except for the cooking time, this recipe is a breeze.  And it is so versatile.  You can only eat the meat on PP days, you can add more veggies, like fresh green beans, zucchini and potatoes (for the rest of the family) and make a stew.  Or you can serve the meat on smashed cauliflower or in a tortilla or crunchy roll for the rest of the family…seriously, the possibilities are many!  Enjoy the weekend!!

ITALIAN BRAISED BEEF SIRLOIN AND CAULIFLOWER

2 lbs beef sirloin cut into large chunks
1 28 oz jar of pasta sauce, with no sugar and very little fat
1 cup low sodium beef broth
2 cups cauliflower florets

Brown the beef in a bit of cooking spray in a large Dutch oven over medium heat.  Add the pasta sauce and broth, bring to a boil, cover and simmer over low heat for 2 hours.  Check every once in a while to make sure the liquid hasn’t absorbed too much.  If so, add a half a cup of water or so.  Carefully remove the meat from the liquid and shred it a bit.  Place meat back in the pot and add the cauliflower.  Cook, covered, for 8-10 minutes or until cauliflower is soft but still retains its shape.

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Chicken with Mushrooms and Artichoke Hearts

Posted September 17, 2012 By janice Chicken with Mushrooms and Artichoke Hearts

I made this dish for my parents the other night and they absolutely loved it!  I skipped the quinoa since I’m trying to follow the Cruise rules for a little while again.  Anyway, I did try a bite and it was fabulous.  Quinoa is a wonderful way to fit in whole grains into your diet.  Give it a try, it’s much more interesting than rice, twice as flavorful and 10 times healthier!

CHICKEN WITH MUSHROOMS AND ARTICHOKE HEARTS with
SPINACH AND ARTICHOKE QUINOA

1 1/2 lbs chicken tenders
2 t corn starch
1 lb mushrooms, quartered
1 15 oz can artichoke heart quarters, well drained
1/4 cup white wine
juice from half a lemon
1/4 cup low sodium chicken broth
1/4 cup fresh parsley, chopped

Sprinkle the chicken with the cornstarch and fry in a skillet sprayed with a bit of cooking spray until both sides are brown.  About 3 minutes per side.  Remove from skillet and set aside on a plate.  Add the mushrooms and saute for 5 minutes until all sides are nice and brown.  Add the artichoke hearts, lemon juice, and white wine.  Cook for 1 minute.  Add the chicken broth and chicken back to the pan and cook for 8 minutes or until chicken is fully cooked.  Top with parsley and serve over quinoa (if in Stabilization).

Chicken with Mushrooms and Artichoke Hearts

SPINACH AND ARTICHOKE QUINOA

1 cup quinoa
2 cups chicken broth
1 15 oz can artichoke hearts
1 15 oz can large olives, roughly chopped
3 cups spinach leaves

Add broth and quinoa to a pan and turn the heat on high.  Bring to a boil, cover, and simmer for 20 minutes (or follow the instructions on the package depending on what type of quinoa you buys).  Meanwhile, saute the spinach leaves in skillet until wilted.  When the quinoa is done and has sat for five minutes, add the spinach, artichokes and olives and stir in to combine.  Serve with chicken and sauce poured over it.  Serve with fresh parsley.

Serves 4

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Chicken and Broccoli Deviled Eggs

Posted September 20, 2012 By janice Chicken and Broccoli Deviled Eggs

What to do with leftover chicken?

CHICKEN AND BROCCOLI DEVILED EGGS

4 boiled eggs, yolks removed and cut in half lengthwise
1 cup broccoli florets, steamed
1 boneless, skinless chicken thigh
1 small plum tomato, seeded and finely diced
1 green onion, finely chopped
smoked paprika
salt and pepper
onion powder
Dukan or fat free mayonnaise

I had made this dish and found myself with leftover chicken and broccoli.  I simply mashed the egg yolks, added some finely chopped chicken and broccoli, tomato and green onion and moistened it with a little mayonnaise.  I seasoned mine with paprika, salt and pepper and some onion powder.  Get creative!  Then I spooned the mixture into a little plastic bag and cut off the tip of it and piped it into the egg whites.  Cute, eh?  And a super simple way of getting rid of those leftovers!

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Chicken and Eggplant “Enchiladas”

Posted August 29, 2012 By janice Chicken and Eggplant "Enchiladas"

I was seriously craving Mexican food the other day and couldn’t figure out how I could fulfill that craving and still remain Dukan-friendly  This…is what I came up with.  The key was to get the eggplant soft but not to the point where it was falling apart.  They were fabulous.

CHICKEN AND EGGPLANT ENCHILADAS

2 cups cooked chicken breast (for super-simple, just remove the breast meat from a rotisseried chicken)
2 medium eggplants, sliced lengthwise, 1/2-inch thick
1 cup prepared enchilada sauce (just check for sugar content–I haven’t found one with it, but it’s worth checking the ingredients list)

Chicken and Eggplant "Enchiladas"

Season eggplant on both sides with salt, pepper and a bit of cooking spray.  Grill on medium low heat, either on a grill or in a grill pan, until soft but isn’t falling apart, about 6-7 minutes per side.

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