Project Paula: Low Carb

Showing posts with label Low Carb. Show all posts
Showing posts with label Low Carb. Show all posts

RECIPE | My Chef Ramsay-Inspired Crispy Salmon, Blender Hollandaise and Roasted Asparagus and Tomatoes


I am an uncomplicated home cook. I've said it before if it takes more than 7 ingredients... "I'm good, Luv, enjoy." With that, going through this journey of cooking and learning new recipes and techniques has been a very rewarding one. Oh, and a healthy one! I prefer eating real food or food close to its original source. And cooking at home has given me the upper hand in knowing and controlling what actually goes into my meals.

For my next recipe, I solicited the help of a heavyweight in the pop-culture food sphere, Chef Gordon Ramsay. Not personally, of course, but by way of a simple Google query. After searching "Crispy Skin Salmon," his demonstration popped up first, and I didn't have to look any further.

I love salmon. But, what I love most about it is when the skin is crispy! After spending a few minutes watching one of the Masters  prepare salmon, he revealed that the trick to transforming this delicate part of the fish was just a few knife cuts. That's right, creating parallel slits in the skin (aka scoring) of the salmon before dropping it in a hot pan was the trick!

How I made it:

Crispy Salmon - Scoring makes the difference!

Ingredients: 
- Salmon Filet
- Olive Oil
- Salt
- Herbs (optional)

Helpful Cooking Tools:
- AdeptChef Stainless Steel Fish Spatula

Take a salmon filet, turn it skin side up, and roll / pinch it while placing the meaty portion on the cutting board. Now score the skin layer crosswise about halfway deep into the salmon. Keep your cuts close together for extra crispy skin, and score the whole length on the fish. Scoring the filet prevents it from curling up while it is in your pan, and ensures that your fish will be cooked evenly. Open each score and sprinkle salt and herbs into the openings.

Turn your stove to medium heat and add extra virgin olive oil when the pan is hot. Once the oil starts to slightly smoke, add the salmon skin side down. For a few seconds after placing the salmon in the pan, use your fingers or a fish spatula to press down the top of the filet to keep flat. Now season the top of the filet with salt and leave it alone! That's right, let it cook, don't touch or move it again until the fish is cooked about 2/3rds the way up. Then use a fish spatula and carefully flip the salmon over and tilt the pan, allowing all on the remaining EVOO to coat the top of the salmon. After roughly a minute, flip the salmon back over to the skin side and remove the pan from the heat. Let it rest, then plate. 

Roasted Asparagus and Grape Tomatoes

Ingredients: 
- Asparagus Spears
- Grape Tomatoes
- Olive Oil
- Salt
- Pepper
- Garlic Powder (optional)
- Onion Powder (optional)

Helpful Cooking Tools:
- Knife
- Parchment Paper

Cut the grape tomatoes in half and chop off the ends of the asparagus, if needed. Lay out parchment paper or aluminum foil on a flat pan or baking sheet and arrange the asparagus and tomatoes on the sheet. Drizzle EVOO across the vegetables. Sprinkle them with salt, black pepper, garlic powder, and onion powder and rub them all together, making sure that each piece is coated in oil and seasoning. To make sure everyone cooks evenly, reorganizing the vegetables on the pan, making sure that the asparagus and tomatoes have enough space between them.

Hollandaise - Blender hack
Most and truly authentic Hollandaise sauces call for a lot of patience and wrist whisking skills. Ain't nobody got time for that. So, I used the infamous and much quicker blender method.

Ingredients: 
- 2 Egg Yolks
- 1 Tbsp of Lemon Juice
- 1/4 Cup of Melted Butter
- White Pepper
- 1/4 Tsp of Dijon Mustard (optional)
- Dash Tobasco Sauce (optional)

Helpful Cooking Tools:
- Ninja BL480 Nutri Ninja Personal Blender 24 oz

In the blender container, combine the egg yolks, white pepper, mustard, lemon juice, and hot pepper sauce. Cover and blend for about 5 seconds. Heat butter in the microwave for about 1 minute, or until completely melted and hot. Set the blender on high speed, and pour the butter into the egg yolk mixture in a thin/slow stream. It should thicken almost immediately. Keep the sauce warm until serving by placing the blender container in a pan of hot tap water.


That's it! This healthy and delectable meal was easy and quick to prepare and felt like a restaurant special cooked right at home!
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#FDOE Full Day of Eating on KETO / LOW CARB Diet Day #15

This week, I'm hunkering down on cooking and meal prepping. I'll be sharing in-depth how I meal prep and what I prep over the next few days - so stay tuned! In the meantime, I wanted to share a few more Low Carb / Keto-friendly meals that I've enjoyed recently, to dole out some inspiration as we start a brand new week!

BREAKFAST

Homemade Scrambled Eggs w/ Spinach, Turkey Bacon Strips, and Fresh Blueberries

DINNER

Homemade Pan-Seared Salmon, Roasted Asparagus and Grape Tomatoes

LUNCH/HAPPY HOUR

Harvest Pizzeria (Bexley, Ohio) Kale Salad with Parmesean and Peanuts (not pictured: Buffalo Cauliflower "Wings")

SNACKS / EXTRAS

Fresh Blackberries
Glass of Reisling 

Make it a great week!
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More of My Tasty Low Carb / Keto Friendly Meal Ideas

Contrary to popular belief, eating Keto / Low Carb does NOT have to be boring or flavorless. On this journey, comprised of mostly food that I prepare at home, it's my mission to showcase that you can hit those macros and still enjoy a clean and tasty meal!   Check out a few more of my Keto / Low Carb-friendly dishes that I've prepared this year:


DINNER

Homemade Herb, Butter Basted with Lemon Drizzle Chicken Tenders, Asparagus

BREAKFAST

Uncured Bacon, Spinach Cheddar Eggs and Blackberries

LUNCH

Homemade Chicken Salad with Broccoli, Red Peppers, Mushrooms and Shredded Cheddar

SNACKS / EXTRAS

Plum
Are you a proud home cook or meal-prepper? Tell us about it!

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#FDOE FULL DAY OF EATING ON LOW CARB / KETO DIET | DAY #7

Cheers to the weekend! I know, before we blink it will be over... but I'm certainly enjoying it while I can. Today, I'm sharing a few more pics of a Full Day of Eating (#FDOE). It was all so delicious, fulfilling and close to my desired macro and micro nutrients on this Low Carb / Keto - inspired way of living. 

BREAKFAST

Homemade Fried Eggs with Pepper, Avocado and Grape Tomatoes

LUNCH

Takeout Garden Salad; Mixed Greens, Red Onions, Shredded Parmesan and Blue Cheese Dressing 

DINNER

Homemade Pan-Seared Sirloin (Medium), Sauteed Asparagus and Mushrooms

 SNACKS/EXTRAS

Strawberries and Whipped Cream

What's on your meal plan this weekend?
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#FDOE Full Day of Eating on Low Carb / Keto Diet | Day #6


It's DAY 6 of my Low Carb / Keto way of eating and I'm still hanging in there. Full transparency, I almost broke last night. Out of nowhere, I had the strongest urge for - get this - Chic Fil-A fries and a Krispy Kreme donut. Really?! I'm no stranger to patronizing more than one fast food joint to fulfill my cravings, but I just couldn't do it. So, instead of folding to those pesky late night cravings, I drank water and went to bed immediately after a very interesting Big Brother season finale.

Now that I've got nearly a week under my loosened belt of this, and I'm owning cravings like a BOSS... I thought it might be a good idea to share more of the meals I'm preparing or picking up that fall in line with my plan. Oh, I almost forgot to mention that I do intermittent fasting (IF), 16 hours fasting /8 hours eating. As I get back into my blogger-groove, I'll definitely elaborate on my decision to join the masses on that as well.

BREAKFAST 

Homemade Spinach, Red Pepper, Feta Frittata and Organic Uncured Pork Bacon

LUNCH

Jimmy John's Bootlegger's Club (Turkey, Roast Beef, Salami) with Avocado Spread and Mustard

DINNER

Homemade Pan-cooked Organic Chicken Breast Strips on a Bed of Spinach with LC Italian Dressing

SNACKS / EXTRAS

Greek Yogurt, Fresh Blueberries and Mixed Nuts
Starbuck's Tall Pike (Plain/Black)



Thanks for stopping by!
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Hi, I'm (Kinda) Keto.

Homemade Spinach Feta Meatballs with Marinara Sauce and Sauteed Asparagus

I began cooking and eating Low Carb / Keto on Saturday, 9/21. As of today, 9/25 - I'm down 6.6lbs, from my starting weight of 250.8lbs.

Like many across this great land and specifically those with barbell club memberships, I'm giving the Low Carb / Keto lifestyle a try. I am addicted to all things processed carbohydrate (with a pre-diabetic diagnosis to show for it). Looking back at my historic MyFitnessPal tracked meals, there's no question that I've enjoyed a very carb and sugar-forward diet. And, I think it's time to switch it up a bit.

As I continue to experiment, learn and grow in my continued quest for better health and wellness, I hope to see and share how I might survive on a primarily high fat, veggie, protein, and moderate healthy carb intake regimen.The picture up top is one of the meals I recently prepared. I'll be sure to share much more on this new journey!

Dinner | Spinach and Feta Meatballs with Asparagus (Yum!)
Meal Macros: Fat: 52% | Protein: 34% | Carbs: 11% | Net Carbs: 11 g
This recipe was easy, quick, economical and had so much flavor! While the recipe called for breadcrumbs, I used minimal. Omitting them all together would have resulted in a hamburger-like texture, which I didn't want. I also subbed Ground Turkey with Ground Beef. 

Are you currently following a Low Carb or Keto lifestyle? If so, what have been your experiences so far? I'd love to know!
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