LC Pan Fried Whiting

What to do with soy flour? I tried to make a loaf of low-carb bread and that didn't turn out as expected. So, I used it as breading and it turned out GREAT!

Whole portion is 16g net carbs.

Each serving is  2.7g net carbs,

Ingredients

6 Whiting fillets, or any flaky white fish

1 lg Egg, beaten

1/2 cup Soy flour

1/2 cup Almond meal flour

1 tbsp Old Bay seasoning, or seafood seasoning

1 tsp salt, to taste

1 cup Oil (I used olive oil)

Instructions

Rinse the whiting fillets, and pat dry. 

Combine in a pan the soy flour, almond meal flour, Old Bay seasoning, and salt. 

Brush the fish with egg. Lightly dredge the fish in the flour pan. Set each piece of fish aside to let them absorb the flour.

Add oil to a non-stick pan and set heat to medium, heating oil until hot.  

Cook the fish until golden brown, about 3-4 minutes on each side. Remove from the pan and place on plate.

Optional: You can transfer the fish to a baking sheet and keep warm in the oven while you're frying the rest of the fish.

Bob's Red Mill Soy Flour
5g Net Carbs

Bob's Red Mill Almond Meal Flour
3g Net Carbs

Salmon Burgers

Salmon Burgers, just like Tuna Cakes but made with salmon and different ingredients.

Ingredients

15 oz (2-3 cans) salmon

1 lg egg

4 tbsp olive oil, divided 

1 tsp Worcestershire sauce

1/4 cup chopped parsley (or 1 tbsp dried)

2 tbsp dried onions

1 tbsp flour (optional, or substitute with coconut, soybean, or almond flour for low-carb)

1 tsp lemon juice

salt and pepper to taste

Instructions

In a small bowl whisk the egg, half of the olive oil, Worcestershire sauce until smooth. 

In a medium bowl lightly toss the salmon with the flour, parsley, onions, lemon juice, salt, and pepper.

Gently fold in the wet mixture in with the salmon mixture. 

Scoop the salmon mixture and form into four patties; lightly pack them.

In a large pan, heat remaining olive oil until shimmering. Add the salmon burgers and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. 

Serve the salmon with lemon wedges. 

Tuna Cakes

I really wanted crab cakes but didn't want to pay the price for them. After all, my New Year's resolution is to save more. So I made Tuna Cakes to satisfy the craving... and yes, these tuna cakes are very tasty indeed.

Ingredients

15 oz (2-3 cans) tuna

1 lg egg

4 tbsp olive oil, divided 

1 tbsp plain greek yogurt

1 tbsp mustard

1 tsp Worcestershire sauce

1 tsp Old Bay seasoning

1/4 cup chopped parsley (or 1 tbsp dried)

1 tbsp flour (optinal, or substitute with coconut, soybean, or almond flour for low-carb)

1 tsp lemon juice

Instructions

In a small bowl whisk the egg, half of the olive oil, yogurt, mustard, Worcestershire sauce until smooth. 

In a medium bowl lightly toss the tuna with the flour, parsley, Old Bay, and lemon juice.

Gently fold in the wet mixture in with the tuna mixture. 

Scoop the tuna mixture and form into four patties; lightly pack them.

In a large pan, heat remaining olive oil until shimmering. Add the tuna cakes and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. Optional: sprinkle additional Old Bay on each side.

Serve the tuna cakes with lemon wedges and mustard. 

Beef Stroganoff

Ingredients
1 package (16 oz) egg noodles

2 tsp olive oil
1 clove garlic - minced
1 small onion - diced

1 beef sirloin - cut into strips
2 tbsp red wine - can replace w/white or cooking wine
1 tsp Worcestershire sauce

1 cup sliced baby bella mushrooms
1 cup milk - can replace w/1 can (12 oz) mushroom soup
1 cup sour cream

Directions
Prepare noodles as directed, then drain noodles.

Warm skillet in medium heat.
When hot, add oil, garlic, and onions. Fry until aromas are released, when slightly brown.
Add beef and mushrooms. Cook for about 5 minutes. Add wine and Worcestershire sauce. Cook for another 5 minutes until beef is done.

Transfer beef/mushroom mixture to a large pot on medium heat, add milk and sour cream. Mix until creamy. Add noodles and fold mixture until completely covered in sauce. Wait 5 minutes before serving.

Best if served the next day.

Rice Cake Soup

Ingredients

1 cup thin sliced rice cake

8 oz beef - thin strips (can substitute w/chicken, pork, or shrimp)

1/4 tsp salt

1/4 tsp pepper

8 cups water

2 green onions - sliced

2 eggs

1/2 tsp soy sauce

1/2 tsp sesame oil

Directions

Soak the rice cake in cold water for 30 minutes.

Marinate beef with salt and pepper.

Bring water to a boil in a large pot. Add beef and rice cake.

Bring to a boil again, then reduce to a simmer.

Crack open eggs and gently drop into pot (like poached eggs) one at a time.

Simmer for 10 minutes. Gently stir the rice cake, make sure not to break the eggs.

Add the green onions, soy sauce, and sesame oil. Salt and pepper according to your taste.

Chicken Pot Pie

Ingredients
1/3 cup butter
1/3 cup onion (diced)
1 pound chicken breast (cubed)
1 cup carrots (diced)
1 cup green peas
1 3/4 cups chicken broth
2/3 cup milk
2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon celery seed
1 teaspoon parsley
2 (9 inch) pre-made pie crusts

Directions
Preheat oven to 375 degrees F
Heat pan over medium heat.
Add butter, onions, chicken, carrots, peas.
Saute for 2 minutes.
Add chicken broth. Bring to a boil and simmer for 10 minutes.
Stir in milk, flour, salt, pepper, parsley, and celery seed.
Simmer over medium-low heat until thick.
Remove from heat and set aside.

Cover bottom of pie pan with pie crust.
Pour in pot pie mixture.
Cover top of pie pan with pie crust, sealing the edges.
Cut away excess dough.
Place 3-4 tiny slits on pie crust for heat to escape.

Bake for 30 to 35 minutes, or until crust is golden brown.

Cool for 10 minutes before serving.

Cheesy Lasagna

Ingredients
1 tbsp vegetable oil
3 tsp garlic (minced)
2 lb ground sirloin
1 cup onion (diced)
2 large tomatoes (diced)
2 cans tomato sauce
1 tsp dried basil
1 tsp Italian seasoning

1 package lasagna noodles (no boil)
1 lb steamed zucchini (sliced)
1 lb steamed squash (sliced)
1 cup steamed broccoli
1 (15 ounce) container ricotta cheese
2 cups shredded mozzarella cheese
2 large eggs
1/2 cup grated Parmesan cheese
1 tbsp parsley

Directions
Meat Sauce:
Heat large sauce pan over medium heat.
Add oil, garlic, onions. Saute for 2 minutes.
Add ground sirloin. Saute for 5 minutes.
Add 1 can of tomato sauce, diced tomatoes, basil, and Italian seasoning. Bring to a boil. Reduce heat and simmer for 15 minutes

Lasagna:
Preheat oven to 375 degrees F

Mix together ricotta, mozzarella, Parmesan, parsley, and eggs. Divide into 2 portions.

Spread 1/2 can tomato sauce into the bottom of a 9x13 inch baking pan.
Layer lasagna noodles, cheese mix, then zucchini and squash.
Layer lasagna noodles, cheese mix, then broccoli.
Top with final layer of lasagna noodles.
Spread 1/2 can tomato sauce onto top.

Cover with foil.
Bake for 40 minutes. Let stand 20 minutes before serving. When ready to serve, smother in meat sauce.

Best if served the next day.