Southwestern Peppered Cross-Cut Beef Shanks

If you like it spicy you are going to love this dish. If not, you can adjust the heat and turn it down a bit. This is a cross between a pot roast and pepper steak but with a purely southwestern flare. I used an inexpensive cut of beef, the cross-cut beef shank, lots of wonderful fresh poblano and anaheim peppers and plenty of good quality chile powders. To lessen the heat just omit the chile chipotle powder and use additional chile ancho powder or your favorite kind. The poblano and anaheim peppers are not too hot but add a great depth to the flavor as they disintegrate into the thick and rich sauce. This is a low and slow dish and is great for a Sunday evening dinner or if you are lucky enough to have the time on a weeknight. I hope you enjoy.

Southwestern Peppered Cross-Cut Beef Shanks

Ingredients:

4 cross-cut beef shanks, about 6 ounces each, trimmed of any visible fat

2 tsp. chile ancho powder

1 Tbsp. cumin

2 Tbsp. canola oil

1 cup onions, sliced

1 cup anaheim peppers, sliced (you can substitute cubanelle if preferred)

1 1/2 cups poblano peppers, sliced

6 cloves garlic, minced

1 tsp. ground annatto

1 tsp. chile chipotle powder

1 tsp. coriander

1 tsp. paprika

1 tsp. Mexican oregano (substitute regular if not available)

2 cups low sodium beef stock

2 tsp. liquid smoke, either hickory or mesquite

2 cups Corona Light beer

2 cups water

1 cup tomato, diced

1 tsp. agave nectar

black pepper

Season the beef shanks on both sides with about 1/4 teaspoon each chile ancho powder, cumin and black pepper. Heat the canola oil in a heavy bottomed dutch oven or other pot and brown the beef. Remove and reserve on a plate.

Add the poblano and anaheim peppers, onions, spices, herbs and the rest of the chile ancho powder and cumin. Saute about 2 minutes or so while stirring. Add the garlic and continue to saute another 2 to 3 minutes while stirring. Add the beef stock, beer, water and tomatoes and stir to distribute. Bring to a simmer, reduce the heat to low and simmer, partially covered for about 1 1/2 to 2 hours or until the beef shanks are fork tender.

When the beef shanks are tender remove from pot and reserve on plate loosely covered with aluminum foil to keep them hot. Reduce the sauce by about half. It will thicken enough to coat the back of a spoon. Serve the sauce over the beef shanks.

Nutritional Facts

4 Servings of 3 Ounces Beef with Bone Discarded and 1/4 Portion of Sauce

Amount Per Serving

Calories 346.6
Total Fat 13.4 g
Saturated Fat 2.7 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.6 g
Cholesterol 66.0 mg
Sodium 393.5 mg
Potassium 526.4 mg
Total Carbohydrate 17.0 g
Dietary Fiber 4.1 g
Sugars 0.9 g
Protein 32.7 g

Toasted Chile de Arbol and Pumpkin Seed Sauce

I based this sauce on some of the flavors found in a Rick Bayless hot sauce. In Chef Bayless' original recipe he uses several times the amount of chilies and a few other ingredients that I have opted not to use as I took the flavors in another direction. His original recipe is for a hot sauce, similar to a Tabasco style sauce and a table condiment and I have no doubt it is quite delicious. My recipe is for a spicy and very flavorful sauce to be served with a protein, in particular the Tequila-Lime Chicken recipe posted yesterday, though it would be great on most any protein. There are a few simple steps to make this but it is worth the bit of extra effort and the sauce can keep in the refrigerator for at least a week. I hope you enjoy.

Toasted Chile de Arbol and Pumpkin Seed Sauce

Ingredients:

10 pieces chile de arbol

1/2 cup shelled unsalted pumpkin seeds

1 1/2 cups water

1/4 cup cilantro. rough chopped

3 cloves garlic, smashed

1 Tbsp. Mexican oregano (substitute regular if not available)

1 Tbsp. ground cumin

1/4 cup cider vinegar

1 tsp. dark agave nectar, but light will work fine also

Toast the chilies in a dry saute pan on medium high heat, shaking the pan often and watching them carefully so they do not burn. Place in a medium sized sauce pan and reserve. Toast the pumpkin seeds in the same saute pan as the chiles, also shaking pan and tossing often and watching them so they do not burn. Add to the sauce pan with the chilies. Add the rest of the ingredients except the vinegar and agave nectar into the sauce pan and bring to a simmer. Simmer for about 15 minutes.

Pour the contents of the sauce pan into a blender in which the small plastic insert has been removed from the top. Cover the open hole with a clean dish towel and starting on a slow speed, puree the mixture. You can increase the speed as some of the steam is let off. Pour through strainer, using a spatula to push it through, into a clean sauce pan. There will still be some solids left in the strainer but there shouldn't be too much. Discard the leftover solids.

Add the cider vinegar and agave nectar and simmer the sauce for about 10 minutes or until it lightly coats the back of a spoon.

Nutrition Facts

8 - 2  Tablespoon Servings

Amount Per Serving

Calories 56.2
Total Fat 3.7 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 3.7 mg
Potassium 61.3 mg
Total Carbohydrate 2.7 g
Dietary Fiber 1.8 g
Sugars 0.3 g
Protein 2.5 g

Tequila-Lime Chicken

Tequila-Lime Chicken launches the aroma of margaritas in the blender while it is grilling so I suggest you slide a Jimmy Buffet CD in the player and get in the island mood while you are cooking. The strong sweet scent of lime and the distinct aroma of tequila are simply amazing. Don't be fooled by the inclusion of tequila because this is a very easy and very family friendly recipe. I assure you that the alcohol will evaporate when the chicken is cooking but leave the classic flavor combination. If you can tolerate salt you can use a finishing salt, a nice course sea salt, when serving it to complete your margarita. If you are like me and you cannot, have no fears, the dish is absolutely delicious just the way it is. This recipe is for the marinade and grilling instructions and tomorrow I will add the recipe for the sauce you see on the plate accompanying the chicken. That is my Toasted Chile de Arbol and Pumpkin Seed Sauce. It is based on a hot sauce recipe created by Chef Rick Bayless using some of the same ingredients but takes a different turn than his hot sauce. The Tequila-Lime Chicken is a stand alone dish but my sauce adds another layer of flavor that compliments it with a delicious, tasty heat. I hope you enjoy.

Tequila-Lime Chicken

Ingredients:

4 - 4 ounce boneless skinless chicken breasts, trimmed of all visible fat

4 ounces tequila, white or gold, your favorite or whatever you have in the house

2 Tbsp. lime zest, about 2 limes, grated

1/2 cup fresh lime juice, about 4 limes

1/4 cup cilantro, leaves and stems, rough chopped

1/4 cup onion, rough chopped

3 cloves garlic, smashed

1 Tbsp. Mexican oregano, or plain oregano if none available

1 Tbsp. ground cumin

Clean and prep chicken by removing all visible fat and set aside. Add the rest of the ingredients in a large zipper top bag, which has been placed in a shallow baking dish or other vessel to capture any leaks if they occur. Zip top securely and gently shake to mix ingredients. Open bag and place chicken inside, zip securely again and shake to make sure all of the chicken is coated with the marinade. Rest the bag in the baking dish and put on the lowest shelf in the refrigerator to marinate for two hours. Two hours is really about all the time you need to impart the strong tequila and lime flavors into the chicken before the acidity begins to change the texture of the chicken.

Preheat and cast iron grill pan on high and lightly coat with vegetable spray if needed. Remove the chicken from the zipper bag and discard the remaining marinade. Brush any solids off of the chicken that may have stuck. Depending on the size of your grill pan, cook two pieces of chicken at a time so you do not crowd the pan and allow for a good sear. Cook the chicken breasts for about 6 to 8 minutes on each side, depending on the thickness of the chicken, turning with tongs. If you want the look of the cross-hatch grill marks, turn the chicken breast about 90 degrees midway through the cooking time for each side. This will give that lovely effect but is not necessary. If desired, sprinkle each chicken breast with course sea salt, like a Fleur De Sel, and an extra wedge of lime when serving.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 189.3
Total Fat 1.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 65.0 mg
Sodium 254.2 mg
Potassium 116.7 mg
Total Carbohydrate 6.1 g
Dietary Fiber 1.3 g
Sugars 0.8 g
Protein 23.8 g

Drunken Beef Fajitas

Fajitas, the classic Tex-Mex dish made of seasoned, thinly sliced beef garnished with tender onions and green bell peppers and wrapped in a flour tortilla. My special fajita recipe is different and I think makes the beef so extra tender and flavorful from the marinade of lime juice, tequila and spices. I bet you've never had a fajita like this one and I bet you and your family will love it. A great dish for the holiday weekend or for anytime you grill this summer and another perfect dish to serve your holiday guests. I hope you enjoy.

Drunken Beef Fajitas

Ingredients:

1/2 cup fresh lime juice, about 3 limes

1 Tbsp. lime zest

1/4 cup tequila, your favorite white or gold

1 1/2 tsp. Mexican oregano, or whatever is available

1 Tbsp. cumin seeds, toasted and smashed

1 Tbsp. coriander seeds, toasted and smashed

1 to2 dried chilies such as chile de arbol, toasted or 1 jalapeno, diced

3 cloves garlic, smashed

1/4 cup fresh cilantro, stems and leaves, lightly crushed

16 ounces skirt steak, or substitute flank steak if preferred

8 Tbsp. Ancho Red Chile Barbecue Sauce (recipe below)

1 cup onions, sliced

1 cup green bell pepper, sliced

1 Tbsp. canola oil

4 - low carb flour tortillas, optional (you can use lettuce wraps also)

To toast the seeds and chilies place them in a small pan with no oil over medium high heat for about 30 seconds to a minute or so until you can smell the aromatic scent. Shake pan often so they do not burn. Quickly remove and cool. Smash the seeds with the back of a heavy pan or mallet until course in texture and break apart the chile. If using a jalapeno just add it uncooked and diced to marinade.

Mix the marinade ingredients in a zip top bag and marinate steak at least 2 hours to overnight in the refrigerator. The longer you marinate the beef the stronger the flavors will be.

Remove beef and discard the liquids. Pat the beef dry with paper towel and let air dry a few minutes. Grill or broil the steak for 3 to 6 minutes per side, depending on the thickness of the steak, lightly basting with the Ancho Red Chile Barbecue Sauce on each side. Let rest for about 10 minutes loosely covered with aluminum foil, before slicing. Slice the steak against the grain for maximum tenderness.

While the steak is resting saute the onions and green bell peppers in the canola oil in a large saute pan on high heat until tender and caramelized.

Assemble fajitas in low carb tortilla or lettuce wrap if desired and garnish with vegetables and serve additional Ancho Red Chile Barbecue Sauce if preferred.

Nutrition Facts

4 Servings of 3 Ounces Beef, 1/2 Cup Onions and Peppers and 2 Tablespoons Ancho Red Chile Barbecue Sauce *Does not include optional low carb tortilla or lettuce wrap.

Amount Per Serving
Calories 300.9
Total Fat 13.8 g
Saturated Fat 3.4 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.7 g
Cholesterol 50.0 mg
Sodium 81.9 mg
Potassium 319.4 mg
Total Carbohydrate 14.7 g
Dietary Fiber 3.6 g
Sugars 3.1 g
Protein 25.3 g

Ancho Chile Red Barbecue Sauce

Another delicious barbecue sauce, low in carbohydrates and simple to prepare, that you can add to your repertoire for your summer grilling that everyone will absolutely love. This barbecue sauce is mildly sweet from the ancho chilies and is balanced with the mild warmth and earthy flavor of cumin with a thick and luxurious texture. Great for all kinds of barbecue from chicken to pork or as a dipping sauce this sauce was created to compliment for my Drunken Fajita recipe. I hope you enjoy.

Ancho Chile Red Barbecue Sauce

Ingredients:

2 ancho chilies, about 1 1/4 ounces

2 cups water

1/4 cup onion, diced

2 cloves garlic, minced

1 - 8 ounce can no salt added tomato sauce

1/4 cup cider vinegar

1 Tbsp. ancho chili powder (or whatever you have on hand)

2 tsp coriander

2 Tbsp. cumin

1 tsp. dried oregano (Mexican if you have but any will do)

1 Tbsp. paprika

2 tsp. molasses

1/4 cup Splenda

vegetable spray

Place the ancho chile peppers and water in a sauce pan and bring to a boil on high heat. Reduce heat and simmer covered until the chilies are tender, about 20 to 30 minutes. Remove the chilies, reserving the cooking liquid, and cool. When the chilies are cool enough to handle remove the stem and seed by cutting chile open and scraping with the back of a knife. Discard the seeds and stems and rough chop the chilies.

Lightly coat another sauce pan with vegetable spray and place on medium heat. Saute the onions and garlic until translucent, about 3 to 5 minutes. Add the rest of the ingredients including the ancho chilies and 1 1/2 cups of the reserved cooking liquid. Stir well and bring to simmer. Allow to simmer, stirring occasionally, for about 15 to 20 minutes until sauce thickens.

Puree the barbecue sauce in blender carefully. When working with hot liquids in a blender it is best to not fill more than half way with liquids and to remove the small insert in the cap and cover the lid with a clean dish towel before turning on. Begin by pulsing on low and then work up to high speed and continue until the texture is a fine puree.

Pour the sauce back into a sauce pan and bring to simmer again and continue to simmer for about 15 minutes. Sauce can be served warm or room temperature.

Nutrition Facts

20 - 2 Tablespoon Servings

Amount Per Serving

Calories 15.7
Total Fat 0.4 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 9.0 mg
Potassium 84.3 mg
Total Carbohydrate 3.6 g
Dietary Fiber 1.0 g
Sugars 1.0 g
Protein 0.7 g

Fried Green Tomatoes Southern Italian Style

Fried green tomatoes is a classic recipe of the deep south and made widely popular by a movie of the same name. These green tomatoes can be unripe red tomatoes but there are also breeds of green tomatoes unto themselves that are available. This is a firm tomato with a piquant flavor that can stand up to many types of recipes from cooked to raw. Classically, the fried green tomato is bathed in cornmeal before frying. I have made a break from this high carbohydrate preparation of course and used a combination of almond and coconut flours. After testing several methods this one had the most crispy and flavorful coating. I have added my twist to this classic recipe by adding the bright, summer flavors of southern Italy. Take a break from the same old summer vegetable recipes and give this one a try. I hope you enjoy.

Fried Green Tomatoes Southern Italian Style

Ingredients:

2 medium green tomatoes (about 14 ounces total)

1 egg beaten with 1 Tbsp. of water

1 Tbsp. Parmesan cheese, grated, plus a few shards for garnish made with a vegetable peeler

2 Tbsp. coconut flour

1/4 cup almond flour

1 tsp. fresh thyme, chopped

1 Tbsp. fresh parsley, chopped fine

1 to 2 tsp. garlic, minced fine (depending on your taste)

olive oil for shallow frying, about 1/2" deep in pan

1 Tbsp. best balsamic vinegar you have for garnish

1/2 Tbsp. capers, rinsed for garnish

Slice the tomatoes into a total of eight slices. Set up your dredging stations by placing the beaten egg in a shallow bowl and adding the tablespoon of grated Parmesan cheese. Blend the coconut flour, almond flour, thyme, parsley and garlic on a plate. Dip each slice of tomato into the egg mixture and then dredge in the almond flour mixture. Shake off any excess and reserve on a plate and repeat until all tomatoes have been lightly coated on both sides.

Pour about 1/2" olive oil into a frying pan and heat on medium high until almost smoking hot. Carefully place the slices of tomatoes into the hot oil and cook for about 2 to 3 minutes per side until crispy and golden brown. Remove and place on paper towel to drain any excess oil. Repeat in small batches until tomatoes are done. Garnish with the reserved Parmesan cheese, drizzle with balsamic and sprinkle with capers if desired.

Nutrition Facts

4 Servings of Two Slices

Amount Per Serving

Calories 197.4
Total Fat 16.0 g
Saturated Fat 2.6 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 8.1 g
Cholesterol 54.4 mg
Sodium 93.8 mg
Potassium 231.8 mg
Total Carbohydrate 10.2 g
Dietary Fiber 3.5 g
Sugars 4.2 g
Protein 5.6 g

Beer Battered Fried Fish for Tacos

This is one of the easiest recipes for frying fish and not using any glutenous flour. It is a balance of almond flour a bit of baking powder and egg for the crispy rise and the taste of a mild beer. I have used a Mexican lite beer in this for its taste and reduced carbs. You can choose whatever kind you like but the light beers have much fewer carbs than the regular beers do. This recipe also calls for fresh cod. You can substitute any firm but flaky white fish that is the freshest of the day, including talapia or walleye. The taco is really optional and you can use a corn tortilla if you can tolerate them, a lettuce wrap or just enjoy the fish on a plate. I recommend that you do use the Slow Roasted Tomatillo and Avocado Salsa as a condiment for this though. They were developed to be together, although each can stand alone. The choice is entirely up to you. I hope you enjoy.

Beer Battered Fried Fish for Tacos

Ingredients:

1 lb. fresh cod fillet, or other white fish

1/4 cup + 1 Tbsp. almond flour

2 tsp. baking powder

dash of cayenne pepper (or to taste)

1 egg, lightly beaten

1/3 cup Corona Light Beer, or your choice

salt and pepper

canola oil for deep frying

Cut fish into 1" wide strips and season with salt and pepper if desired.

Mix the dry ingredients together with a whisk. Beat the egg and add it along with the beer to the dry ingredients. Stir to blend.

In a heavy bottom pot or dutch oven pour about 2" to 3" of canola oil and place on high heat. Allow to come to temperature of 365'. You can tell the oil is hot enough when you place the handle of a wooden spoon into the oil and small bubbles appear immediately around it. Dip the fish into the batter and allow excess to drip off. Carefully slide into the hot oil. Only cook a few at a time so the oils temperature does not drop. Cook for about 2 to 3 minutes depending on size, turning in oil with a slotted spoon, or until golden brown. Remove to paper towel lined plate. Repeat until all of the fish is done and dispose of any unused batter.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 230.7

Total Fat 10.1 g

Saturated Fat 1.1 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 2.7 g

Cholesterol 115.5 mg

Sodium 349.4 mg

Potassium 301.0 ,g

Total Carbohydrate 3.2 g

Dietary Fiber 1.0 g
Sugars 0.4 g

Protein 12.4 g

Slow Roasted Tomatillo and Avocado Salsa

This is one of the best salsas I have ever created, and there have been many. It is a blending of slow roasted vegetables and chilies with fresh avocado, cilantro and lime juice. There is so much more flavor from the simple slow roast technique. It takes little effort, just some time and patience. It is a perfect condiment for many dishes or a snack with my guilt free chips, but I am including it with beer battered fried fish for tacos. What an outstanding pairing. Tomatillos are highlighted in this salsa. A tomatillo is rather strange looking; smallish, green and covered by a papery husk. The are in the "nightshade" family, just as tomatoes and gooseberries are. They are not green tomatoes and their taste is very different. They have a wonderful mild lemony or citrus taste. This salsa slow roasts them along with chilies and aromatics and then adds them to the fresh ingredients. I hope you enjoy.

Slow Roasted Tomatillo and Avocado Salsa

Ingredients:

6 ounces tomatillos (about 5 or 6 small) with paper husk removed and rinsed well

1 jalapeno pepper, whole (or more to taste)

6 medium scallions, root end removed

3 cloves garlic, peeled and left whole

1 medium haas avocado, about 6 ounces after seed removed and peeled

2 Tbsp. cilantro, rough chopped

1 lime, juiced

1 Tbsp extra virgin olive oil

salt and pepper to taste

Place a large cast iron or other heavy bottom skillet on high to preheat. Place the tomatillos, jalapeno pepper, scallions and garlic cloves in and reduce heat to low. Slow roast, turning occasionally, for about 25 minutes or so, removing the vegetables as they become caramelized. Set side to cool.

When vegetables are done, remove the seeds and stem from jalapeno and rough chop all of the vegetables to desired texture. Dice the avocado about the same size. Blend together in a large bowl and add the cilantro, lime juice and olive oil. Toss gently to combine. Season to taste with salt and pepper if desired. Chill before serving.

Nutrition Facts

4 - 1/2 Cup Servings

Amount Per Serving

Calories 128.9

Total Fat 3.9 g

Saturated Fat 0.5 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.6 g

Cholesterol 0.0 mg

Sodium 4.7 mg

Potassium 214.2 mg

Total Carbohydrate 6.1 g

Dietary Fiber 1.6 g

Sugars 2.6 g

Protein 1.1 g

Tomato-Tequila Jam

Since "ketchup" and "catsup" have already been used I decided to call this a jam. It is a thick, rich tomato based condiment with a hint of jalapeno and tequila. Very southwest in style and taste. It is wonderful and as simple to make as a barbecue sauce. This delicious condiment has a great smokey depth of flavor. You will be thrilled to replace that ordinary, bland, sugar laden ketchup in a bottle on your burgers and as a dipping sauce for fries with this. Another unique layer of flavor for any simple burger to any fabulous southwestern style one. I hope you enjoy.

Tomato-Tequila Jam

Ingredients:

1 Tbsp. canola oil

1/4 cup onion, diced

3 cloves garlic, minced

1/2 jalapeno pepper, seeded and diced

2 cups tomatoes, ripe fresh seeded and diced

1 tsp. dried oregano

2 Tbsp. white vinegar

1 lime, juiced

2 ancho chilies, hydrated, seeded and chopped

3 Tbsp. cooking water from ancho chilies

1 tsp. cilantro

1/2 tsp. Splenda

2 ounces white or gold tequila (whatever you like is fine)

Heat the oil in a sauce pan over medium high heat. Add the onions, garlic and jalapeno pepper. Saute for a minute or two until they begin to soften. Stir in the tomatoes. Add the rest of the ingredients, except the tequila, and bring to simmer. Reduce heat to very low, cover pot and simmer slowly for about 30 to 45 minutes. The mixture should reduce by about half.

Remove to a blender or immersion blender and pulse until smooth. Return to pot and continue to simmer for about 15 to 20 minutes longer until sauce is thickening. Remove from heat and add the tequila. Return to heat once last time and simmer for another 15 to 20 minutes to finish thickening and evaporate alcohol.

Nutrition Facts

12 - 2 Tablespoon Servings (about 1 1/2 cup total)

Amount Per Serving

Calories 40.4

Total Fat 1.5 g

Saturated Fat 0.1 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.7 g

Cholesterol 0.0 mg

Sodium 4.4 mg

Potassium 153.5 mg

Total Carbohydrate 4.0 g

Dietary Fiber 1.1 g

Sugars 0.2 g

Protein 0.7 g

Roasted Green Chile Turkey Burger

Drawing on a recipe from the famous Rick Bayless for Chorizo Verde, it occurred to me that nothing would give more life to the humble turkey burger than roasted green chilies. These are turkey burgers with an attitude and a big kick. And there is something about adding the chilies, onions and garlic that makes these the most moist and tender turkey burgers I have ever had. Topped with melted white cheddar or jack cheese with a side of red ripe tomatoes and greens, this makes a wonderful meal. The special sauce that you see on the burger is my very own creation and new favorite, Tomato-Tequila Jam and I will be posting that recipe tomorrow along with a special kind of fries. My thanks to Chef Bayless for inspiring me to create this new recipe. I hope you enjoy.

Roasted Green Chile Turkey Burgers

Ingredients:

1 pablano pepper, roasted with seeds and stem removed, diced fine

1 Serrano or jalapeno pepper, roasted with seeds and stem removed, diced fine

1/2 cup onion, diced fine

1 lb. lean ground turkey

1/2 cup fresh cilantro, chopped
3 garlic cloves, minced fine

1 egg, lightly beaten

4 ounces reduced fat White Cheddar or Monterey Jack cheese

vegetable spray

Roast peppers over stove top or under broiler until blackened on all sides. Place in bowl and cover with plastic wrap. Set aside for about 10 minutes or until cool enough to handle. Remove seeds and stems and chop fine. Set aside and reserve.

Preheat a small saute pan on medium heat and lightly coat with vegetable spray. Saute onions until translucent and tender. Set aside to cool with the chopped chilies.

Place the ground turkey in a large bowl and add the cooled chilies and onions. Add the remaining ingredients, except the cheese, and blend well to combine. Divide and form into four patties.

Using a grill pan or other cast iron skillet over high heat cook turkey burgers about 5 minutes or so on the first side. Flip and cook another 3 minutes. Top with the cheese and cook until it has melted and the turkey is well cooked and no longer pink.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 203.4

Total Fat 9.4 g

Saturated Fat 3.5 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 1.1 g

Cholesterol 119.1 mg

Sodium 250.7 mg

Potassium 137.2 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.8 g

Sugars 0.1 g

Protein 26.4 g

Boulder Creek Barbecued Buffalo Burgers

Buffalo meat is a game meat I truly enjoy. It's taste is akin to beef but not as heavy and makes a wonderful alternative. It is high in protein and very low in fat, calories and cholesterol unlike its beef counterpart. Because of such, it cooks very quickly. That is very practical for getting these burgers to the table on a weeknight. My buffalo burger is filled with sauteed onion, garlic and jalapeno pepper, coated in a wonderful southwestern spice rub and topped with melted cheddar cheese to bring big, bold flavors to the party. These burgers are perfect for your indoor grill pan or in the summer at the barbecue for something different and delicious. I hope you enjoy.

Boulder Creek Barbecued Buffalo Burgers

Ingredients:

2 Tbsp. onion, diced

1/2 jalapeno pepper, diced

2 cloves garlic, minced

1/4 tsp. ground allspice

2 tsp. chili powder

1/4 tsp. ground cinnamon

1/2 tsp. garlic powder

1 tsp. paprika

1/4 tsp. black pepper

1 tsp. Splenda

1/2 tsp. molasses

1 tsp. dried cilantro

1 lb. ground buffalo meat

2 ounces cheddar cheese, slices or shredded

vegetable spray

Preheat saute pan on medium high heat and coat with vegetable spray. Saute the onion, jalapeno and garlic until tender and caramelized. Set aside to cool.

While the mixture is cooling prepare the spice rub by blending the rest of the ingredients (except the buffalo) in a bowl. Work the molasses in well.

Place the buffalo meat in a large bowl and add the cooled onion mixture. Gently fold in to mix. Form four burger patties. Pour the spice rub on a plate and evenly coat each burger on both sides. Gently shake off any excess. This makes enough for the four burgers.

Preheat grill pan on high heat and coat with vegetable spray if necessary. Place the burgers in the pan and saute on the first side for about 4 or 5 minutes on the first side. Flip, divide the cheese onto the burgers and continue to cook for about 3 or 4 additional minutes. It cooks very quickly so be careful not to over cook the burgers.

Nutrition Information

4 Servings

Amount Per Serving

Calories 162.1

Total Fat 3.3 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 1.2 g

Cholesterol 75.0 mg

Sodium 161.2 mg

Potassium 463.3 mg

Total Carbohydrate 3.3 g

Dietary Fiber 1.0 g

Sugars 0.5 g

Protein 28.2 g

Smoky Ancho Squash Puree

Tonight I present the third and last element to the restaurant quality meal that I promised you that has less than 17 grams of net carbohydrates in the entire meal. This vegetable dish is the perfect accompaniment to the Blackened Colorado River Salmon and the Cheddar and Jalapeno Light Corn Muffins. All of these dishes are simple to prepare and elegant enough for any company you may be expecting or perfect for a lovely family dinner that everyone can enjoy together. My Smoky Ancho Squash Puree uses my special technique of combining lower carb vegetables with the higher carb, starchy ones. It retains the wonderful flavor of the butternut squash and gives it depth of flavor with ancho chili and liquid smoke. A must with this meal and again so simple to prepare. I hope you enjoy.

Smoky Ancho Squash Puree

Ingredients:

2 cups butternut squash, cubed

1 cup carrots, sliced

2 cups cauliflower, cut into pieces

2 Tbsp. unsalted butter

1/2 cup heavy cream

1 tsp. ancho chili powder

1 ancho chile, hydrated with seeds and stem removed (reserve water)

2 tsp. liquid hickory smoke

Preheat oven to 400'

Cut all of the vegetables about the same size. Lightly coat a sheet pan with vegetable spray and toss the vegetables together. Season with salt and pepper if desired. Lightly coat the vegetables with the spray. Roast for about 25 minutes or until the vegetables are tender and caramelized.

While the vegetables are roasting place a dried ancho chile into a small pot and cover with water. Bring to a slow boil on high heat, reduce heat and simmer until the chile is soft. Remove chile and cool. When cool enough to handle, split it open to remove the seeds and stem. Rough chop the chile and set aside. Reserve the cooking water for the next step.

Transfer the vegetables to the bowl of food processor. Add the rest of the ingredients. Pulse to puree until smooth, adding the reserved ancho water by the tablespoon as needed until desired consistency.

Nutrition Facts

6 - 1/2 Cup Servings

Amount Per Serving

Calories 164.1

Total Fat 11.9 g

Saturated Fat 7.0 g

Polyunsaturated Fat 0.8 g

Monounsaturated Fat 3.3 g

Cholesterol 37.5 mg

Sodium 42.5 mg

Potassium 524.4 g

Total Carbohydrate 14.6 g

Dietary Fiber 4.8 g

Sugars 1.0 g

Protein 2.6 g

Cheddar Cheese and Jalapeno Light Corn Muffins

Before you turn away and say you can't eat corn because it causes a blood sugar spike, I say wait. These wonderful, savory little muffins are only 2.6 grams net carbohydrate each and make the perfect accompaniment to dinner or for a snack. They have just the right balance between almond flour and yellow cornmeal to give you the flavor without the carbs. With the added cheddar cheese, jalapeno and sour cream they are moist and very flavorful. If you don't like jalapeno feel free to substitute chopped scallion or green onion. That will work just fine in this recipe. This recipe is the first part of a delicious, family friendly restaurant quality meal that has three items for the plate but it is great on its own with soups, chili or whatever you like. I hope you enjoy.

Cheddar Cheese and Jalapeno Light Corn Muffins

Ingredients:

2 1/4 cups almond flour

1/2 cup yellow corn meal

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt (optional)

1/4 cup jalapeno, finely diced (about 1 large pepper)

1 large egg, lightly beaten

1 cup milk (any kind is fine)

1/2 cup sour cream

1/3 cup canola or corn oil

1 Tbsp. Splenda

3/4 cup cheddar cheese, shredded (either white or yellow)

vegetable spray

Preheat oven to 375'

Mix the dry ingredients, up to and including the jalapeno pepper, in a large bowl until well combined. In a smaller bowl beat the egg and add the milk, sour cream, oil and Splenda. Mix until well combined. Add the wet ingredients to the dry and stir to combine. Fold in the cheddar cheese. The mixture will be very wet. Let it sit for 10 to 15 minutes to thicken slightly. In the meantime, coat a mini-muffin pan with vegetable spray. After mixture has thickened a bit, stir well and pour about 2 tablespoons into each compartment of the muffin pan. Bake for about 25 to 30 minutes until muffins are golden brown and an inserted toothpick comes out clean. This recipe will make 3 dozen muffins and they store well in the refrigerator or freezer.

Nutrition Facts

36 Servings

Amount Per Serving

Calories 86.6

Total Fat 7.4 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.7 g

Cholesterol 10.5 mg

Sodium 82.1 mg

Potassium 19.7 mg

Total Carbohydrate 3.5 g

Dietary Fiber 0.9 g

Sugars 0.6 g

Protein 2.7 g

Creamy Roasted Green Chile Soup

If you are a fan of green chilies and the wonderful heat they produce then you are going to love this recipe. I have taken a variety of green chilies, roasted them for even more flavor and tempered the heat with a bit of heavy cream. The result is a delicious and very flavorful soup. You can decide the level of heat that you and your family will enjoy also. Simple to make and a great starter for dinner or a light lunch on a cold day, this soup will please the entire family. I hope you enjoy.

Creamy Roasted Green Chile Soup

Ingredients:

1 to 3 jalapeno peppers

3 pablano peppers

2 cubanelle or anaheim peppers

1 Tbsp. unsalted butter

3/4 cup red onion, diced

3 cloves garlic, minced

2 cups water

6 cups low sodium chicken stock

1 cup cilantro, rough chopped

1 medium Haas avocado, cubed

1 cup heavy cream

Preheat broiler

Place the chilies on the broiler tray and blacken under the heat source, turning so that all sides are done. Remove and place into a large bowl, cover with plastic wrap and set aside for about 10 minutes or so. When the peppers have cooled enough to handle peel off the outer skin, slice open and remove the seeds, ribs and stems. Rough chop the chilies.

Melt the butter in a large soup pot or dutch oven and add the onions, garlic and chopped chilies. Cook on medium until the onions are translucent. Add the water, chicken stock, cilantro and diced avocado. Bring to a simmer, reduce heat and partially cover. Simmer for about 1 hour, stirring occasionally.

Carefully ladle soup into a blender, only filling about 1/3 of the way. Remove the insert in the cover and place on blender. Cover the open space with a clean kitchen towel and puree until smooth. Do this in small batches and return to a clean pot.

Stir in the heavy cream and bring soup back to a light simmer. Cook for a few minutes, stirring so the cream does not break, until well heated.

Nutrition Facts

8 - 1 Cup Servings

Amount Per Serving

Calories 179.1

Total Fat 12.7 g

Saturated Fat 7.8 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.6 g

Cholesterol 44.6 mg

Sodium 482.9 mg

Potassium 432.9 mg

Total Carbohydrate 6.4 g

Dietary Fiber 1.1 g

Sugars 1.1 g

Protein 3.4 g

Southwestern Baked Egg Gratin

This is such a fabulous brunch recipe and I hope you give it a try for New Years Day. You can make the Roasted Red Pepper Coulis and the Sweet Chili Bacon a day ahead. Just crisp up the bacon again while baking these gratins. This is my version of a very popular baked egg dish that is usually prepared with fresh herbs and a dash of heavy cream. I wanted different flavors and I wanted them to be distinctively different than the original recipe so southwestern was the answer for my twist. It is very easy to prepare and if you don't have individual gratin dishes you can certainly use large ramekins or maybe even try it family style in one large baking dish. I hope you enjoy.

Southwestern Baked Egg Gratin

Ingredients:

1/2 cup Roasted Red Pepper Coulis (recipe posted below)

4 tsp. unsalted butter

1 tsp. dried cilantro or 1 Tbsp. fresh, chopped

1 Tbsp. fresh parsley, chopped

1 tsp. garlic, minced

1 Tbsp. scallion, chopped

8 eggs

1/4 cup cheddar cheese, shredded

salt and pepper

Preheat broiler

Place 2 tablespoons of the roasted red pepper coulis in the bottom of each of four gratin dishes along with with 1 teaspoon of butter. Place gratins on baking sheet, or other oven proof tray that fits under broiler. Set aside.

In the meantime combine the herbs, garlic and scallion in a small bowl and season with salt and pepper if desired. Place the gratins under the broiler for 2 to 3 minutes to melt the butter and heat the coulis. Remove and set aside. Break eggs carefully, two at a time into a measuring cup or bowl. Gently pour them into each hot gratin dish on top of the bubbly coulis. Divide the herb mixture and cheddar cheese between the four gratins, sprinkling across the tops. Return to broiler and cook for 5 to 7 minutes or until egg whites are set. The yolks will still be runny. If you prefer a more cooked yolk just continue to broil for another minute or two. Serve with a side of Sweet Chili Bacon if desired (recipe below) to complete the meal.

Nutrition Facts (without bacon side dish)

4 - 2 Egg Servings

Amount Per Serving

Calories 314.7

Total Fat 26.0 g

Saturated Fat 12.6 g

Polyunsaturated Fat 2.1 g

Monounsaturated Fat 8.8 g

Cholesterol 475.4 mg

Sodium 181.6 mg

Potassium 229.3 mg

Total Carbohydrate 5.0 g

Dietary Fiber 0.8 g

Sugars 1.2 g

Protein 15.3 g

Sweet Chili Bacon

This one is so easy it's silly! But, what I really want to share with you all in this recipe is the technique for cooking the bacon. I do what is commonly done in restaurants that makes every slice so perfectly flat and it's so simple. This recipe is the second component in my special New Year's Day brunch recipe that I'll share tomorrow but is delicious on its own. Try using this bacon with jack cheese for a real different kind of BLT, on low carb bread of course, or crumbled on top of a salad. It has as many uses as you can imagine. I hope you enjoy.

Sweet Chili Bacon

Ingredients:

1 Tbsp. chili powder (ancho works great)

1 tsp. cumin

1/2 tsp. coriander

1 lb. sliced bacon (your favorite brand)

1/4 cup sugar free maple syrup (I use Vermont brand because it is the lowest in carbs)

black pepper

Preheat oven to 400'

In a small bowl blend the chili, cumin and coriander. Reserve.

Place a cooling rack inside of a large sheet pan. If you prefer, you can line the sheet pan with aluminum foil first but I never bother. Arrange the bacon slices on the cooling rack, trying not to have them touch each other. If they do touch a little don't worry. Lightly brush each slice with the maple syrup and sprinkle generously with the chili mixture. Season with black pepper if desired. Bake for 10 to 12 minutes or until the bacon is done to your desired crispness.

Remove bacon from cooling rack and place on paper towel to absorb any remaining grease. There won't be much because it falls away into the sheet pan.

Nutrition Facts

16 Servings

Amount Per Serving

Calories 39.1

Total Fat 3.2 g

Saturated Fat 1.1 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 1.5 g

Cholesterol 5.4 mg

Sodium 113.6 mg

Potassium 42.9 mg

Total Carbohydrate 0.6 g

Dietary Fiber 0.2 g

Sugars 0.0 g

Protein 2.0 g

Note ~ If you would really enjoy the bacon extra spicy you can add cayenne pepper to the chili mixture.

Turkey Empanadas

What a tasty way to use up some of that turkey from Thanksgiving. A southwestern blend of vegetables and spices mixed with turkey and cheddar cheese. You can't go wrong. All packaged neatly in phyllo dough and baked until golden brown and crispy. They freeze well and can be warmed up right from the freezer to serve another time. That is, if they last that long. I hope you enjoy.

Turkey Empanadas

Ingredients:

1 clove garlic, minced

2 Tbsp. onion, finely chopped

3/4 cup sweet potato, finely diced

1/2 cup red bell pepper, finely chopped (if you like it real spicy add a bit of diced jalapeno also)

1 Tbsp. chili powder

1/2 tsp. cumin

3/4 cup water

2 Tbsp. cilantro, finely chopped

2 cups turkey, small dice

1 cup reduced fat cheddar cheese

5 Tbsp. unsalted butter, melted

18 sheets phyllo dough, defrosted according to package directions

vegetable spray

Preheat oven to 375'

Lightly coat a medium saute pan with vegetable spray and the garlic, onion, sweet potato, bell pepper, chili powder and cumin. Saute for about a minute or two to toast the spices. Add the water and stir. Cook on medium heat about 8 to 10 minutes or until the water has evaporated and the vegetables are tender. Cool and place in a large bowl. Add the cilantro, turkey and cheddar cheese and toss well to blend.

Melt butter in microwave. Keep phyllo dough on a sheet pan and cover with a dampened kitchen towel or paper towel. Working with one sheet at a time, lightly brush butter across the sheet and fold in half lengthwise. Place a tablespoonful of the filling about 1/2" from the bottom. Fold the bottom up over the filling. Lightly brush the dough above the filling with butter. Grasping the corner with the filling gently fold over the the opposite side to form a triangle. Now, fold the triangle up onto the dough, then fold left (or right) and up again and continue until you reach the top of the dough. If needed lightly dab with butter to seal the edge. Place on a sheet pan that has been covered with parchment paper. Repeat this process until the dough and filling are used. Brush the tops of each empanada with a little butter so it will brown nicely. Bake for 20 to 25 minutes or until they are golden brown and crispy.

If you are going to freeze any don't brown them all the way and remove from oven after about 15 minutes. They can be cooled and frozen at this point to be reheated in the future.

Nutrition Facts

18 Servings

Amount Per Serving

Calories 114.8

Total Fat 5.1 g

Saturated Fat 2.6 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 1.6 g

Cholesterol 20.7 mg

Sodium 121.9 mg

Potassium 93.7 mg

Total Carbohydrate 9.5 g

Dietary Fiber 0.7 g

Sugars 0.1 g

Protein 7.4 g

Chocolate Chile Chicken Rub

I created this rub about ten years ago and it was a huge success. I even had someone tell me that when they were grilling chicken with the rub at a tailgate party before the game several people were drawn by the fragrance and wandered over to ask what was cooking. It is an aromatic blend of spices that will liven up your chicken with a powderfully southwestern flare. Make the blend ahead and store it to use whenever you like. This is sure to please a crowd. I hope you enjoy.

Chocolate Chili Chicken Rub

Ingredients:

2 Tbsp. unsweetened cocoa powder

2 Tbsp. chili powder (use your favorite)

2 Tbsp. garlic powder

2 Tbsp. onion powder

2 Tbsp. sweet paprika

2 Tbsp. brown sugar substitute

2 tsp. ground coriander

2 tsp. cumin

2 tsp. cinnamon

1 tsp. allspice

1 tsp. Chinese Five Spice powder

1 tsp. ground ginger

1/2 tsp. nutmeg

1/2 tsp. salt or salt substitute

1/2 tsp. black pepper

Combine the ingredients in a large jar or other container with a lid. Shake vigorously to combine or stir with a fork. Stores well for up to six months.

To use this for roasted chicken simply preheat oven to 450'. Lightly coat the chicken with olive oil spray. Generously apply the dry rub to all surfaces of the chicken and massage. Place the chicken in a baking dish and roast until chicken reaches an internal temperature of 170' for a whole chicken, thighs or wings or 160' for chicken breast. When chicken is to temperature remove from oven and loosely cover with aluminum foil and let rest for about 10 minutes. The chickens temperature will increase an additional 10' while resting and be at the proper finished temperature and still be perfectly juicy.

Autumn's Savory Pumpkin Soup

There's something about the smell of pumpkins in autumn. A visit to the local pumpkin patch to pick that perfect pumpkin for carving, the nip in the air that makes you feel alive with anticipation and screams autumn is here and the holidays are quickly approaching.

There is something even more special about pumpkin cooking on the stove. The whole house fills with the familiar and tantalizing aromas of cinnamon, ginger and cloves. It says home. It says warmth. And it makes my mouth water to just think about it.

I created this recipe with these things in mind. It is a spirited version combining classic pumpkin pie spices and earthy robust flavors. It is the perfect compliment to the Oven Roasted Orange-Chile Glazed Turkey Tenderloin recipe below. Low in carbohydrates to begin with this pumpkin soup also provides valuable fiber as well, with a net carb count of 11.2. I hope you enjoy.

Autumn's Savory Pumpkin Soup

Ingredients:

1 cup carrots, diced
1/2 cup onion, diced
1/2 cup celery, diced
1 Tbsp. garlic, minced
1 tsp. ground ginger
1 tsp. cumin
2 tsp. cinnamon
1/2 tsp. ground cloves
1/2 tsp. nutmeg
1 to 1 1/2 tsp. ancho chile powder (depending on heat)
2 cups low sodium chicken or vegetable stock
1 - 15 ounce can Libby's Pumpkin (not Pumpkin Pie filling)
5 cups water
1 Tbsp/ canola oil
salt and pepper to taste
1 - 13 ounce can fat free evaporated milk
Optional Garnishes:
pumpkin seeds for garnish
cilantro or chopped chives for garnish
creme fraiche or sour cream for garnish
　

Saute carrot, onion, celery in oil on medium high heat for about 3 to 5 minutes in a large stock pot. Add garlic and continue to cook 2 to 4 more minutes, until tender, stirring occasionally. Add seasonings to vegetables and toast for 1 to 2 minutes, stirring constantly so they do not burn. Add chicken stock, pumpkin and water. Whisk well to blend and bring to simmer. Reduce heat to low and simmer gently, partially covered for 45 minutes to 1 hour, stirring occasionally.

Remove from heat and using an immersion blender or standing blender puree the soup until smooth. Be very careful if you are using a standing blender. Remove the small insert from the cover so the steam can escape and cover opening with a clean dish towel before blending. Soup will thicken nicely from the vegetables being pureed. (The soup can be made a day ahead and refrigerated at this point. Let the soup come to room temperature and finish with evaporated milk and gentle heat just before serving.) Return to clean pot and whisk in the evaporated milk until thoroughly blended. Heat gently on low for about 10 minutes. Stir frequently, do not let it bubble. Garnish as desired.
　

Nutrition Information
8 One Cup Servings
Amount Per Serving

Calories 110.4
Total Fat 4.2g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.2 g
Cholesterol 13.7 mg
Sodium 228.2 mg
Potassium 539.0 mg
Total Carbohydrate 14.5 g
Dietary Fiber 3.3 g
Sugars 7.3 g
Protein 5.3 g

Oven Roasted Orange-Chile Glazed Turkey Tenderloin

The first of the Thanksgiving Day recipes are on the way and I wanted to start off with this simple entree. Not everyone will be preparing an enormous turkey this year and I thought I would look at what could be done with turkey tenderloin. The tenderloin is the long strip of white meat tucked under the breast. On its own, it is very tender, low in fat and calories and a perfect choice for diabetics. Just over one ounce of turkey tenderloin has only 34 calories, one gram of fat, one gram of carbohydrate and six grams of protein. This is a great source of a lean protein.

I have taken the turkey tenderloin, a blank palate, and added a colorful array of seasonings and flavors. This mild combination of orange and ancho chile is given depth with a slight background smokiness and warmth of cumin. The sweetness of the orange is balanced with the tang of sherry vinegar, a classic combination and the result is wonderful. I hope you enjoy.

Oven Roasted Orange-Chile Glazed Turkey Tenderloin

Ingredients:

2 Tbsp. sugar free Orange Marmalade

1 tsp. ancho chile powder

1/4 tsp. cumin

1 Tbsp. Sherry vinegar

1/2 tsp. liquid hickory smoke

1/2 tsp. paprika

1/2 tsp. dark Agave Nectar

1 Tbsp. Canola oil

salt and pepper to taste

2 lbs. of turkey tenderloin

Blend all of the ingredients together, except the turkey tenderloin, in a large zipper top bag. Squeeze the bag gently to mix. Add the turkey tenderloin and seal bag. Massage the bag to distribute the marinade and coat the turkey. Place the bag in a dish to avoid any possible leaks and cross contamination and refrigerate for at least 2 hours. Roll the turkey around in the marinade every half hour or so while marinating.

Preheat oven to 375'

Remove turkey from bag and place on an aluminum foil lined sheet pan. Pour any remaining marinade over the tenderloins. Roast the turkey for 30 minutes. Increase the heat to 425' and continue to roast for 5 to 10 minutes more or until the internal temperature of the turkey is 165'. Remove from oven, cover loosely and let rest for at least 10 to 15 minutes. The turkey will continue to cook while resting and the internal temperature should increase to 170'.

Nutrition Facts
8 Servings
Amount Per Serving
Calories 139.7
Total Fat 3.7 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.7 g
Cholesterol 48.8 mg
Sodium 40.3 mg

Potassium 355.7 mg
Total Carbohydrate 7.0 g
Dietary Fiber 0.8 g
Sugars 5.4 g
Protein 19.4g