Homemade Crockpot Chicken Stock (Low Carb and Gluten Free)

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My latest cooking adventure was Homemade Crockpot Chicken Stock. I have been reading a lot lately about the benefits of bone broth/stock and I wanted to try making some.  Bone broth/stock is packed with vitamins, minerals, and gelatin (which helps with joint pain).  While the store bought chicken broth is convenient, it is a processed food item that contains A LOT of sodium.  Making your own allows you to control the ingredients and plus it’s pretty easy to make!  

I used the following ingredients for the Homemade Chicken Stock:

The bones and carcasses of 2 cooked chickens (I used the bones leftover from two (3 lb) roasted chickens) 

2 small onions

1 carrot

The inner ribs and leaves of 1 stalk of celery (plus leftover end pieces and leaves--use what you have available)  

2 sprigs of fresh rosemary

3 sprigs of fresh thyme

10 cups of water 

Cut the onions and carrot in half.  Place the carcasses/bones, veggies, rosemary, and thyme in the crockpot.  Cover everything with water (I used 10 cups-make sure you leave some space at the top).  Cook on LOW for 8-12 hours.  Allow the broth to cool and strain the broth through a mesh strainer lined with cheesecloth (optional).  Refrigerate, allowing the fat to settle to the top and skim the solidified fat.  

You are left with nutritious bone stock that tastes even better than store bought!  Freeze or store in the fridge (see note below for storage suggestions).  

Net Carb Count*:

Estimated to be 1 net carb for 1 cup of stock

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I used the bones and carcasses leftover from chickens I had previously roasted.  A good tip is to place all of your leftover chicken bones in a plastic freezer bag and store the bag in the freezer until you are ready to make stock.  Anytime you make bone-in chicken (breast, thighs, legs, whole, etc.) save the bones and add it to the bag.  I usually have celery to snack on, but I don't like eating the celery hearts (small, light green ribs of the celery stalk) so I used those in this recipe.  You can save your raw veggies scraps and those veggies that aren't perfect for your dinner recipe and use them for broth/stock.  Just store your veggies the freezer in a plastic freezer bag and add all of your veggie scraps to the bag. The vegetables are good for making bone broth or vegetable broth.  It's great tip for not letting anything go to waste!  Also, I cooked my chicken stock overnight and woke up to delicious stock in the morning. 

In this recipe I made stock and without the addition of salt.  I chose to leave out the salt so that I can control the amount that is used in my recipes.  You could add it to your mixture while cooking, but *WARNING* make sure you figure out the amount of salt per serving.  You don't want to end up with more per serving than store bought!

STORAGE:  To store the chicken stock, I saved about 2 cups of stock in a mason jar for use this week.  The stock should last about 3 days in the fridge.  The stock you store in the fridge will turn into a gelatin like substance.  This is good!  It means that there is a lot of healthy, joint healing gelatin in your stock.  Heat will turn the gelatin back into liquid form when you use it in your recipes.  What do you do with the other 8 cups?  I poured it into ice cube trays, let them freeze, and stored the cubes in containers labeled with the serving size (I made 1 and 2 cup servings.)  My ice cube trays hold about 2 cups of stock, but make sure you measure how much yours will hold so you can label the servings properly.  The ice cube shape makes it faster for the stock to defrost.  Also, each one of my cubes is about 2 Tbsp worth of stock so it's easy to measure (yours may be different).  If you don't want to mess with ice cube trays you could freeze the stock in individual serving sizes, but be sure to label the container so you how much chicken stock it contains (I recommend 1 or 2 cup servings).

When making the stock you can optionally add 1 Tbsp of apple cider vinegar to the bones to help extract extra minerals.  Pour the vinegar over the bones and wait 30 minutes before adding the other ingredients and starting the stock.  

I've written a lot of info here, but it really was easy to make because the crockpot does all the work.  It is a good way to use all of your ingredients and to not be wasteful.  Plus you get all of those vitamins and minerals!  I hope you try it out because I loved the rich flavor that was produced from the homemade stock!

Need recipes using chicken broth/stock?  Do a search in my blog for chicken broth and it will bring up lots of great recipes that use chicken broth. 

Want more info about the benefits of bone broth?  http://www.marksdailyapple.com/cooking-with-bones/#axzz1vp6uEuQ7 discusses the benefits of bone broth. 

Herb Pesto Chicken with Roasted Cauliflower

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My latest cooking adventure is Herb Pesto Chicken with Roasted Cauliflower. I was so indecisive about what to do for dinner over the weekend.  I was so close to just taking the easy route by going out to dinner, but I really didn't want to do that.  Lately going out to each just throws off my plan since I'm being very strict to lose my last 15 lbs.  I have been really into herbs lately so I decided to make a pesto and boy am I glad I did. 

I used the following ingredients for the Herb Pesto Chicken:

6 boneless/skinless chicken thighs (use your favorite cut of chicken)
1 cup fresh baby spinach
1/2 cup fresh basil
3 Tbsp of fresh rosemary (the leaves from about 3 sprigs of rosemary)
1 tsp dried oregano
1 lemon, juice and zest
3 garlic cloves, minced
1/2 tsp salt and pepper
1/4 cup olive oil


Preheat oven to 400 F
To make the pesto, combine all of the ingredients (except for the chicken) in a mini food processor and process until a paste is formed.  Place the chicken in a baking dish sprayed with cooking spray.  Season the chicken, to taste, with salt, pepper, and garlic powder.  Spread the pesto evenly over both sides of the chicken.  Cook the chicken for 20-30 minutes or until cooked through. 

I served the chicken with roasted cauliflower.  If you haven't ever had roasted cauliflower YOU HAVE TO TRY IT!!!  It is so delicious!!!!  I tossed the florets of one head of cauliflower in 2 Tbsp of olive oil, salt, pepper, and garlic powder.  Spread evenly onto a cookie sheet.  Bake the cauliflower at 400 F for 1 hour (turning every 20 minutes for even cooking). 

Net Carb Count*:
Herb Pesto Chicken: 8 net carbs (for the entire recipe)
Roasted Cauliflower:  10 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I wasn't expecting much out of the pesto recipe, but it was delicious!  Even my fiance, who hates spinach, liked the pesto (HA!  I snuck in some spinach).  The pesto would be good on everything.  Use your favorite cut of chicken (just adjust the cooking time), toss it with some vegetables, serve it over "pasta," add some to your scrambled eggs, etc.  That reminds me...I should have saved some for my morning eggs.  Good thing it is easy to whip up a batch!  Anyway, back to the point...this is a very versatile sauce that is ready in minutes. 

As for the roasted cauliflower this is by far the BEST cauliflower I have ever had.  The question is why have I never had roasted cauliflower before?  Have I been living under a rock?  I was seriously missing out.  I'm not really a big cauliflower fan, but I can't get enough of this stuff.  The fiance also said it was the BEST cauliflower he has ever had.  I suggest lining your baking seat with parchment paper to help keep the cauliflower from burning (makes for easy cleanup too).  Also be sure to turn the cauliflower so that it cooks evenly. 

Low Carb Lemon Pepper Tilapia

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My latest cooking adventure is Low Carb Lemon Pepper Tilapia. Let me start out by saying...YUM!!  This recipe was SO delicious!  I wanted to lick the plate clean....but I held myself back and remembered my manners. 

I digress...

I used the following ingredients for the Lemon Pepper Tilapia:

4 Tilapia filets
4 Tbsp of lemon zest (the zest of about 8 lemons)
1 Tbsp + 2 tsp of fresh ground black pepper (I used a medium grind setting)
1 tsp salt (I used a medium grind setting)
1 tsp garlic powder 
1 tsp celery seed

Combine all of the ingredients except the tilapia.  Heat 1 Tbsp of oil over medium-high heat. Liberally season the tilapia on one side with the lemon pepper mixture and press the seasoning into the tilapia so that it sticks when cooking. Sear the tilapia, seasoned side down, for 2-3 minutes. Season the other side of the tilapia with the lemon pepper and flip to sear the other side, for 2-3 minutes or until cooked through.

DONE!! Enjoy this heavenly tilapia!!

Net Carb Count*:
Lemon Pepper Tilapia: 7 net carbs (for the entire recipe--a little less than 2 net carbs per tilapia fillet)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I thought this recipe would be good, but it turned out WAY better than I expected.  I used freshly ground black pepper and ground sea salt.  If you use a fine grind setting for your salt and pepper you may have to adjust the measurements.  Also, be sure to press the lemon pepper mixture into the tilapia so it doesn't fall off when you are placing it in the pan or flipping it. 

Wondering what to do with all of those lemons you have leftover?  Make low carb lemonade!  You know what they say: "When life hands you lemons...make [low carb] lemonade!

ENJOY!

Low Carb Rosemary and Thyme Pork Chops

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My latest cooking adventure is Low Carb Rosemary and Thyme Pork Chops. I have to admit sometimes cooking with fresh spices can be intimidating, but after seeing so many chefs artfully use fresh spices I decided to whip up a pork chop dish with fresh rosemary. 

I used the following ingredients for the Rosemary and Thyme Pork Chops:

4 Bone-in Pork Chops (I used a thick cut)
Salt, Pepper, and Garlic Powder, to taste
1 1/2 tsp chopped fresh rosemary
1/2 tsp dried thyme leaves
2/3 cup of chicken broth (low sodium)
1 Tbsp of Dijon mustard

Preheat oven to 400 F
Heat 1 Tbsp of oil over medium-high heat.  Liberally season the pork chops on one side with salt and pepper and lightly season with garlic powder, to taste.   Sear the pork chops, seasoned side down, for 3-4 minutes.  Season the other side of the pork chop with salt, pepper, and garlic powder.  Flip the pork chop over and sear for another 3-4 minutes.    Place the pork chops in an oven proof dish, sprayed with cooking spray and cook for 10-15 minutes or until the pork chops are cooked through.  Next, add the chicken broth to the skillet that the pork chops were seared in and scrape the browned bits off the bottom of the pan.  Add the rosemary and thyme and stir to combine.  Simmer for 5 minutes or until the sauce has reduced by 1/3.  Off the heat, finish the sauce by whisking in the Dijon mustard.  Serve the sauce over the pork chops. 

Net Carb Count*:
Pork Chops: 2 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: I loved the end result of the pork chops!  The rosemary added a fragrant freshness to the sauce.  If you like extra sauce you may want to make a double batch.  I had planned to use fresh thyme as well, but I couldn't find any at the store.  The dried thyme still worked well in the recipe.  If you plan to use fresh thyme make sure you add more thyme (about 1 1/2 tsp total) because dried herbs have a more concentrated flavor.  I added the Dijon mustard to give the sauce some creaminess and tanginess.  It was delicious!  Hope you enjoy!

Low Carb Bacon and Cheese Stuffed Hamburgers

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My latest cooking adventure is Low Carb Bacon and Cheese Stuffed Hamburgers. It had been awhile since I had a juicy burger, but I was a little hesitant to make one at home.  Normally my burgers end up dry and taste like cardboard...YUCK!  The perfect solution to this was to stuff the burgers full of cheese and bacon!

I used the following ingredients for the stuffed hamburgers:

2 lbs ground beef (I used 80/20)
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp black pepper
1 tsp Worcestershire sauce
Salt, to taste
4 tbsp of shredded cheese (or 4 pieces of cheese to fit the size of the hamburger--I used cheddar)
5 slice of bacon, diced and cooked (or in pieces)

Mix the garlic powder, onion powder, black pepper, and Worcestershire sauce into the ground beef.  Divide the ground beef into four equal parts.  Take each of the four parts and divide it in half (it will give you eight total pieces).  Form each piece into a patty 1/2" thick.  Sprinkle 1 Tbsp of cheese and a quarter of the bacon onto one patty.  Top it with another patty and squeeze the two patties together to form a complete seal.  Repeat this for the remaining patty pairs (you will have four stuffed hamburgers).  Sprinkle the top of each patty liberally with salt (this will help form the crust)**.  Over medium high heat sear each patty (salt side down) for 3 to 4 minutes.  Sprinkle salt on the other side and flip each burger.  Sear for another 3 to 4 minutes or until the desired doneness is achieved. 

**Another method would be to sprinkle the salt in the pan before searing the burgers.  Re-salt the pan before searing the other size.  I did not use any additional oil because the salt helps keep the hamburger from sticking to the pan. 

Net Carb Count*:
Stuffed Burgers: 5 net carbs (for the entire recipe---add additional carbs for the toppings)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: This burger was so delicious and juicy!  The bacon and cheese helped keep the burger from getting dry and the salt helped create a tasty crust on the outside of the burger. One important rule to remember when making a burger is DO NOT squash the burger while it is searing.  It is best to just leave the burger alone and not touch it until it is ready to flip.  I repeat....LEAVE THE BURGER ALONE!  You'll thank me later when you have a moist burger because all of the juices weren't squeezed out by your spatula/hamburger turner!   Feel free to stuff your burgers with your favorite cheese/topping combination.  The possibilities are endless!!  Also, make sure you create a tight seal when you join the two patties together.   Mine came apart a little, but I didn't lose the filling so it was still delicious.  If you are into grilling, these beauties can be made on the grill also.  I have no grilling advice for you though as I am.....grilling challenged. 

Enjoy!

Low Carb Chili Lime Shrimp Tostadas

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My latest cooking adventure is Low Carb Chili Lime Shrimp Tostadas. I used the following ingredients for the tostada shells:

1 cup almond flour
1/4 cup coconut flour
1/2 tsp salt
1/2 tsp garlic powder
1 tsp chili powder
4 Tbsp butter, melted
2 egg whites
2 Tbsp sour cream (optional)

I also used the following ingredients:
1 lb shrimp (either small sized shrimp or larger shrimp cut into pieces)
1 tsp chili powder
1 garlic clove, minced
Zest of one lime
Juice from 3 limes
Salt and pepper, to taste
Shredded lettuce, diced tomato, and sour cream for topping (optional)

Preheat oven to 350 F.  Line a cookie sheet with parchment paper.  In order to make the tostadas combine the dry ingredients  and mix until the spices are incorporated.  Add the wet ingredients and stir until dough is formed. Freeze for 20 minutes. After 20 minutes, roll out the dough until it is 1/4" thick. Cut out circles using a cookie cutter or glass (about 5" in diameter). Lift each circle using a spatula and place on the cookie sheet.**  Bake for 5-10 minutes.  After 5-10 minutes flip each tostada and bake for another 5 minutes or until golden brown.

Heat a skillet with 2 Tbsp of olive oil over medium high heat.  Seasoning the shrimp with salt and pepper.  Add the shrimp to the skillet and sprinkle the chili powder over the shrimp.  Saute until almost pink.  Add the garlic clove, lime juice, and zest and saute until the shrimp are cooked through. 

Top each tostada shell with shrimp and the toppings of your choice!

Net Carb Count*:
Tostadas: 29 net carbs (for the entire recipe---add additional carbs for the toppings)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments: **The dough does come apart when you work with it. Also it may be helpful to split the dough in half and work in batches. Place the second half of the dough back in the freezer while you work with the second half.  Using a spatula helps keep the dough from breaking. I made 6 medium size tostadas.  Double the batch of dough to make 6 large tostadas. 

The tostadas were crispy and had great flavor. I used large sized shrimp cut into three pieces to fit on the tostadas.  We loved the flavor combination of chili and lime.  They can be topped with any of your favorite taco toppings (salsa, taco sauce, etc.) 

This would be great served with Mexi-Rice.

Low Carb Mini Taco Bowls with Mexi-Rice

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My latest cooking adventure is Low Carb Mini Taco Bowls with Mexi-Rice. I used the following ingredients for the taco bowls:

1 cup almond flour
1/4 cup coconut flour
1/2 tsp salt
1/2 tsp garlic powder
1 tsp chili powder
4 Tbsp butter, melted
2 egg whites
2 Tbsp sour cream (optional)

I also used the following ingredients:
2 cups of cooked chicken or beef (I used salsa chicken: http://paleoperfectly.blogspot.com/2011/03/paleo-crockpot-mexican-shredded-chicken.html)
Shredded Cheese, to taste
Shredded lettuce, diced tomato, diced olives, and sour cream for topping (optional)

Preheat oven to 350 F.  Spray a mini muffin tin with cooking spray.  In order to make the taco cups combine the dry ingredients and mix until the spices are incorporated. Add the wet ingredients and stir until dough is formed.  Freeze for 20 minutes.  After 20 minutes, roll out the dough until it is 1/4" thick. Cut out circles using a biscuit cutter or glass (about 3" in diameter).  Lift one circle using a spatula and line the muffin tin with the dough.**  Repeat for each additional circle (re-roll the dough after making the first set of circles.  I was able to get 12 taco bowls.)  Bake for 7-10 minutes or until golden brown. 

Once golden, place the bowls on a cookie sheet and fill each cup with chicken/beef and then top with cheese.  Place the bowls back in the oven and bake for 5 minutes or until the cheese has melted.  Top with lettuce, tomato, and sour cream as desired.  Serve with Mexi-rice (recipe below). 

Cauliflower Mexi-Rice
1 shallot or small onion, diced
2 cups of riced cauliflower
2 Tbsp taco seasoning
1/2 cup water
Black olives, to taste (optional).

Heat 1 Tbsp of oil over medium high heat.  Sautee the shallots/onions until translucent.  Add the cauliflower.  Next combine the taco seasoning and water.  Pour the mixture over the cauliflower and stir to combine.  Cook until the water and evaporated and the cauliflower is tender.  Top with black olives, as desired.


Net Carb Count*:
Taco Bowls: 20 net carbs (for the entire recipe---add additional carbs for meat, cheese, and toppings)
Mexi-rice:  12 net carbs (for the entire recipe)

*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.

Comments:  **The dough does come apart when you work with it.  Also it may be helpful to split the dough in half and work in batches.  Place the second half of the dough back in the freezer while you work with the second half.  I cut the dough into circles in order to estimate how much dough was needed for each muffin tin.  Line the muffin tin with each dough circle and fill in any holes.  Excess dough can be removed.  The sour cream adds some additional moisture to the taco bowls. 

The mixture had a corn taste to it which reminded us of corn tortillas.  We loved how these turned out!  They can be topped with any of your favorite taco toppings (salsa, taco sauce, etc.)  These would make great appetizers!  I didn't try it, but you could probably use two whole eggs instead of just egg whites.  Let me know if it works! 

The Mexi-rice was a great side dish to go with the taco bowls.  You can use a food processor or a cheese grater to rice the cauliflower.  Use either homemade taco seasoning or your favorite low carb version.