Category Archives: Recipes

All recipes are original unless otherwise noted, in which case a link is provided to the source. If I have modified someone else’s recipe, I link to the original and provide my version on this site. I recalculate carb counts, using commonly accepted Internet sources such as Google, MyFitnessPal, etc.

All carb counts are calculated NET, which means I subtract fiber carbs.

Dinner Recipes: Alsatian Sauerkraut with Fish

Approximately 10 g net carbs. About 35 minutes prep and cook time.

Some years ago, I was hiking across France on the GR-5, a trail that winds from near Rotterdam on the North Sea to Nice on the Mediterranean Côte d’Azur.  Having a healthy hiker appetite, I was enjoying the food along the way: the Dutch-Indonesian blend of rijsttafel, the Belgium mussels and frites (okay, I no longer eat rice and frites, but I sure enjoy the memory!). And pretty much French anything.

It’s really a perfect vacation: Walk 10 or 15 or 20 miles and then eat all the French food you want.

About halfway through, in the Franco-German cultural collision zone of Alsace, I encountered a meal I couldn’t imagine — and it was on virtually every menu at every restaurant.

Choucroutes aux poissons.

Sauerkraut with fish. In — of all things — a cream sauce. It seemed like France and Germany were at war again. I wanted nothing to do with it.

Choucroute aux poissons

I’m a pretty imaginative eater, but somehow my imagination didn’t stretch that far. So I ordered other things. But the choucroute kept showing up and curiosity finally got the better of me.  At which time, I discovered what was to become a favorite recipe.

The recipe below is based on a combination of sources. I started with Saveur‘s version and then altered it to match my memory. This is a flexible recipe: You can cook the fish all number of ways. The Alsatian version I liked the best involved multiple types of seafood. And for low-carb purposes, I took out the flour, added pork rind as an optional dredging ingredient, and gave the option of adding some of the fat back in.

Ingredients

  • Seafood of your choice: 2 – 3 ounces each of 3 selections: shrimp, scallops, trout fillets, haddock fillets, salmon fillets*
  • 1/4 lb smoked bacon or speck cut into small pieces (Other smoked cured pork cuts like Coppa, country ham , Canadian bacon will work)*
  • ½ lb. raw Sauerkraut, drained and rinsed (If you can’t find raw sauerkraut, the regular supermarket kind will do, but you’ll lose some of the popping fresh flavor not to mention the probiotics. But don’t let that dissuade you from trying this recipe. It’ll still be good.)
  • 4 shallots, finely chopped
  • ½ cups heavy cream
  • 4 Tbsp. unsalted butter
  • 3 Tbsp. olive oil (I use extra-virgin)
  • 1 tsp. finely chopped thyme leaves*
  • ½ tsp. cumin seeds*
  • 2 pods star anise (fennel can be used instead)*
  • 1 bay leaf*
  • 1¼ cup dry white wine. Riesling is a traditional Alsatian  choice*
  • Salt and black pepper to taste*
  • 2 Tbs crushed pork rinds (optional)*
  • 1 Tbsp of your choice of fresh herbs for garnish: parsley leaves,  fennel leaves, tarragon, dill weed, chives, or chervil*

*These items not included in the carb calculations because they have only trace or zero carbs. But note, if you use scallops, you will have to factor in an extra 4.6 g per 3 ounces.

Directions

The sauerkraut
  • Heat 1 Tbsp. olive oil in a medium skillet over medium-high heat. Cook bacon, stirring occasionally, until brown and crisp, about 8 minutes. Pour off some of the fat (Your decision as to how much to take off; you can reserve some and add it back later. But leave at least 1 Tbsp in the pan).
  • Reduce heat to medium and add half the shallots and all the thyme, cumin, star anise, and bay leaf. Cook until shallots are soft,(about 4 minutes).
  • Add sauerkraut, ½ cup wine, and ⅓ cup water plus salt and pepper. Cover the skillet and let the mixture come to a boil, then reduce the heat and cook on low for about 25 minutes until the sauerkraut is soft. Check and stir every once in a while.
  • Set aside the skillet and remove the bay leaf and the star anise. Adjust seasonings. Cover and keep warm on a warming setting or warming plate.
The Fish and Seafood

Fish and Seafood, and then the sauce, can be cooked while sauerkraut is cooking and everything will be done at about the same time.

  • Season the fish and seafood with salt and pepper.
  • Optional: Dredge the trout or other white fish fillets in crushed pork rinds.
  • Heat remaining oil in a nonstick skillet over medium-high heat. Add fish and/or seafood (in separate stages, if needed).
  • How you cook the seafood is very flexible, depending on the seafood you choose and your favorite ways to prepare. The simplest way to pan-fry. Shrimp and bay scallops take about 4 minutes. Fish fillets can be dredged in pork-rinds (optional) and sauteed until golden brown (about 5 minutes).
  • This recipe (if you read French) suggests placing haddock in cold milk, then poaching for 10 minutes. It suggests cooking the other fish in the oven with lemon, shallots, salt, pepper, and butter at 410 degrees for 7 minutes.
  • Once the fish — however you’ve cooked them — are done, transfer fish and seafood to a plate and cover to keep warm.
The Sauce
  • Add 2 Tbsp butter to the skillets and cook the rest of the shallots on medium-high heat until soft (about 4 minutes).
  • Deglaze the pan with the remaining wine and cook for another 4 minutes, until reduced.
  • Add the cream and cook on medium-low heat, stirring occasionally, until sauce thickens (about 3 minutes).
  • Season with salt and pepper, remove from heat, and stir in remaining butter, allowing it to melt.
To Serve
  • To serve, divide sauerkraut into portions on dinner plates.
  • Put the fish and seafood on top of the sauerkruat.
  • Spoon sauce around or over the fish and garnish with your choice of herbs.
  • Serve with dry Riesling wine.

Carb Count

Note: This recipe uses 6 ounces of trout per serving for the nutrition calculation. Add 4.6 carbs per 3 ounce serving of scallops, if you use them. For the label’s sake, I’ve assumed using Canadian bacon.

Dinner Recipes: Shrimp in Cream Sauce

Another quick and simple recipe, which can be altered to suit your taste. It is based on a recipe found here. My version below is slightly different to add a few more flavors and to bring down the carbs. This recipe makes 5 servings.

 

 

*Carbs per serving:  Approximately 13  net carbs This can be reduced if you cut out or lower the amount of scallops and/or sun-dried tomatoes.  Nutrition information at the bottom.

Cooking and prep time: 15 to 20 minutes

Ingredients

  • 1 1/2 pound seafood (your combination of medium cleaned raw shrimp and bay scallops. Note: scallops have carbs; shrimp do not.)
  • 4 oz  ground Chorizo  sausage. (Remove from skin if you buy it in links)
  • 1 large leek, diced
  • 4 cups baby spinach; more is okay
  • 3 tablespoons salted butter*
  • 2 cups light cream
  • 1/2 cup white wine, more or less to taste
  • 1 cup grated Parmesan cheese.
  • 4 ounces sundried tomatoes in oil, drained and cut into small pieces  (These are delicious, but high in carbs. Omit if you are on a strict regimen.)
  • 6 – 8  cloves garlic
  • 2 Tbs chopped parsley*
  • 1 Tbs fresh winter savory or sage (optional; dried is okay)*
  • 2 – 3 tsp dried Italian herbs*
  • To taste: salt, black pepper, Italian red pepper flakes*
  • Optional (not included in carb count) 1 Tbs sour cream or cream cheese as thickener.*

*these items were not factored into carb count because they have only trace amounts or zero of carbs or because they are optional.

Prep Directions

  • Peel and mince garlic
  • Remove chorizo from skin
  • Clean shrimp
  • Dice leeks
  • Measure out spinach, herbs, winter savory, parsley, sun dried tomatoes, Parmesan cheese, cream

Cooking Directions

  • In a large skillet, melt butter over medium heat.
  • Add garlic and cook about one minute.
  • Add chorizo and cook until the meat has lost its pinkish color (about 5 minutes)
  • Add shrimp and cook until it starts turning pink (about 4 minutes)
  • Transfer shrimp and Chorizo to a bowl.
  • Fry leeks in the butter remaining in the skillet, adding more butter as necessary and deglazing with white wine .
  • After the mixture reduces and the leeks are translucent, add sun- dried tomatoes and cook for 1-2 minutes.
  • Reduce heat and the cream. Stir and bring to a low summer.
  • Add salt and pepper to taste; adjust the wine.
  • Add spinach leaves and stir.
  • After spinach has wilted, add parmesan cheese.
  • Summer and stir until cheese is melted. Cream cheese or sour cream can be added if you would like a thicker sauce, but I don’t use this (and it’s not included in the carb count).
  • Add the shrimp back into the pan.
  • Sprinkle with herbs and parsley.

 

Options and Variations

Serve over spiralized turnips or zucchini noodles

Counting Carbs

Carb counts are approximate net carbs. based on Verywell.com nutrition label calculator, 

5 portions, approximate 13 net carbs per serving. Carbs count includes 8 ounces bay scallops. 

 

 

Dinner Recipes: Mexican-Style Stuffed Peppers

This is a quick, simple, and flavorful dinner with a  prep and cook time of about 15 minutes. Serves two.

Carbs per serving:  5.2 net carbs.  Nutrition info at bottom.

Ingredients

  • One medium green or red bell pepper, sliced  lengthwise
  • 2 links or 8 ounces of fresh  chorizo
  • 2 ounces grated cheese (Mozarella, cheddar)
  • 3 Tbsp fresh salsa
  • 2 Tbsp full fat sour cream
  • 1 cup black soy beans
  • 1 tsp cumin, 1/4 tsp salt, 1/4 tsp black pepper,1/2 tsp Ancho chili powder. (Adjust spices to taste). *
  • 1 Tbsp green onions

*items not included in carb count because they have negligible or zero carbs

Directions

Cut bell peppers in half lengthwise and poke holes in the bottom of them for drainage.

Stuff the peppers with the fresh Chorizo sausage (remove from skins if in links).

Cook in microwave on high about 12 minutes.

Meanwhile, in a saucepan heat the black soy beans .  Cook on medium until hot.

When peppers and meat are done in the microwave, remove from microwave . Spoon and reserve the fat and juices that have collected in the pan. Then sprinkle about one ounce grated cheese over the meat. Return to the microwave and cook about another minute until cheese is melted.

Drain the beans.  Add the s;pices.  Add the fat from the pepper pan. Stir.

Assemble

  • Put a layer of lettuce on each  plate.
  • Follow with a circle of the black soy beans mixture
  • Place the pepper/meat combo in the middle of each plate
  • Top with salsa, sour cream, and green onions.

Options and Variations

(not included in carb count)

  • Add sliced avocado or guacamole on the side.
  • With a fried egg, this also makes a great brunch.

Carb Count