Supreme Pizza Chicken

I haven't had a slice of pizza for over 1-1/2 years, since learning that I have celiacs (an intolerance to gluten).  Not long after that discovery, I chose to go totally grain-free, which has made all the difference in reversing my diabetes.  I don't miss pizza itself, but the flavor of pizza is another matter.  This recipe tastes so much like the real thing that I feel like I just ate a slice!  I think the secret is the turkey pepperoni.  It adds zip to the sauce.  I think this easy recipe will become a family favorite!  If you are lucky enough to have any leftovers, cut up the chicken into bite-size pieces, stir them back into the sauce and serve over zero calorie, zero carb shirataki noodles.  It will be the best chicken cacciatore you'll ever eat!

Supreme Pizza Chicken

Makes 6 servings

2 lbs chicken pieces, skin removed (I used thighs and breasts)

2 TB coconut oil

1 cup strained tomatoes (I used Pomi brand) or plain tomato sauce mixed with 1 TB tomato paste

1/2 cup red wine 

1 small onion, chopped

4 oz. mushrooms, sliced

1-1/2 tsp dried oregano

2 cloves garlic, minced

34 slices of turkey pepperoni, cut into quarters

Salt and pepper to taste 

3 TB Parmesan cheese, shredded (shredded mozzarella can be substituted)*

1. In a heavy Dutch oven, heat coconut oil over medium heat.  Brown the chicken on all sides, remove to a platter and set aside.

2. To the pot add the wine, strained tomatoes (or tomato sauce thickened with tomato paste), onion, mushrooms, garlic, oregano and turkey pepperoni.  Return chicken to pot and turn heat to low.  Cover and simmer for 45 minutes.

3.  When chicken is done, remove it to a serving platter.  Turn heat to medium and boil sauce for about 10 minutes or until thickened to desired consistency.  Season with salt and pepper to taste.  Return chicken to pot to reheat briefly.  To serve, spoon sauce over chicken and sprinkle each portion with 1/2 TB cheese.

Nutritional information per serving: 324 calories, 6.2 g carbohydrate (1.2 g dietary fiber, 2.4 g sugar), 14.6 g total fat (7.1 g saturated fat, 0 g trans fat), 117 mg cholesterol, 585 mg sodium, 45.8 mg calcium, 473 mg potassium, 37 g protein.  Net carbs per serving: 5 grams

* For those with food allergies: To create a dairy-free version, omit cheese or substitute a dairy-free cheese product.

Recipe by Kathy Sheehan, copyright 2014

Lamb Chops with Orange, Rosemary and Butter Sauce

I'm celebrating tonight after a good doctor's visit that brought excellent news!  My lab results show that the changes I've made in my diet to reduce carbs combined with moderate protein and increased fat over the past five months are working.  My A1c dropped to 5.8 and I'm being taken off all diabetic medication!  This is a special recipe for a special occasion.  Lamb can be a bit pricey, but if you choose a shoulder blade instead of a the smaller chop, you'll save money and get a tasty cut of meat.  Ever since experiencing lamb during a trip to Iceland a few months ago, I've fallen in love!  Honestly, the best free range lamb on the planet comes from Iceland.  I was thrilled to see Icelandic lamb available for a limited time at my local Whole Foods Market.  I had to create the best recipe, since it's a rare treat, and this definitely meets with my approval.  If you can't get good lamb, this sauce is equally delicious over pork chops or chicken.

Lamb Chops with Orange, Rosemary and Butter Sauce

Makes 2 servings

2 shoulder blade lamb chops (about 6 oz each)

Salt and pepper

onion powder

1 tablespoon ghee or butter*

1 teaspoon orange zest

2 tablespoons freshly squeezed orange juice

1/4 cup chicken stock*

2 tablespoons high fat coconut milk or heavy cream*

1 teaspoon chopped fresh rosemary (or 1/2 teas dried)

1/4 teaspoon xanthan gum or low carb Thick It Up thickener (or 1/2 teas cornstarch or arrowroot)

1. Generously season the chops with salt and pepper, and lightly sprinkle with onion powder; set aside.

2.  In a heavy saucepan, melt the ghee or butter over medium heat.  Add the chops and cook, without turning, for at least 5 minutes.  When browned, turn and continue cooking for another 3 minutes.  Cover and cook for 2-3 minutes or until done to your taste.

3.  Meanwhile, zest the orange and chop the rosemary; set aside.  Cut the orange and squeeze 2 tablespoons of the fresh juice into a small bowl.  Add the stock and coconut milk to the juice; stir until blended.

4.  When the lamb chops are done, remove them to a serving plate.  Add the juice and stock mixture to the pan and whisk.  Add the zest and rosemary.  While whisking (important), sprinkle the xanthan gum into the sauce and stir until thickened.  (In order to prevent the xanthan gum from lumping, I use a small shaker top bottle and lightly sprinkle it while whisking vigorously.  Do not add it all at once because it might turn lumpy.  If using cornstarch or arrowroot, stir into a tablespoon or two of chicken stock until smooth, then add to the sauce in the pan.)

5.  Divide the butter sauce equally over the two chops and serve immediately.

Nutritional information per serving: 500 calories, 3 g carbohydrate (0.3 g dietary fiber, 1.9 g sugar), 37.6 g total fat (17.2 g saturated fat, 0 g trans fat), 144 mg cholesterol, 344 mg sodium, 59.2 mg calcium, 490 mg potassium, 35.4 g protein.  Net carbs per serving: 2.7 grams

* For those with food allergies: To create a dairy free version, use ghee (clarified butter) and coconut milk.  If gluten is a problem for you, choose a certified gluten free chicken stock.

Recipe by Kathy Sheehan, copyright 2014

A Lovin' Spoonful

I have been asked several times about how to use coconut butter (or manna).  A lot of people enjoy eating it by itself or as a dip for fruit, but others don't care for the taste or perhaps the texture isn't appealing.  Have you purchased a jar and it just sits in the pantry unused?  Well, in this recipe, you can use pre-made coconut butter or make your own.  It's so easy and the addition of rich, dark chocolate will definitely make eating coconut butter one of your favorite treats from now on!  There is a commercially available product that is similar called Cocoa Bliss by Artisana, but they use agave nectar as a sweetener.  Although agave is touted as a natural, healthful sweetener, it is anything but healthy!  It is about 90% fructose, making it higher in fructose than the dreaded high fructose corn syrup we are all trying to avoid.  If you have a blood sugar disregulation problem, stay away from agave nectar because it will overburden your liver (a problem diabetics already have).  My recipe is just as creamy, rich and full of good, healthy fat, but without the sugar.  I warn you: This chocolatey goodness is SO delicious, you'll want to portion it out.  The net carbs per 1 TB serving is a mere 2 grams, but it is a nutrient and calorie dense food, so spoon out a serving, then close the container, walk away and enjoy it.  I serve it in a very small bowl I purchased from Pier 1 for $1, use a tiny, demitasse spoon and eat it in little bites, savoring every one.  It is a spoonful of chocolate love!

A Lovin' Spoonful

Makes 24 servings (1 TB each)

3 cups unsweetened shredded coconut (or use 1 cup softened coconut butter or manna)

1/2 cup coconut oil

2 ounces raw cocoa butter (or substitute 2 more TB coconut butter)

1/2 cup unsweetened cocoa powder

15-20 drops Vanilla Creme liquid stevia drops (or to taste, I use Sweet Leaf brand)

1.  Place the shredded coconut into a high speed blender and blend until smooth and creamy.  This may take a few minutes.  If necessary, stop the blender and scrape down the sides and continue blending.  After a few minutes the coconut will turn into a creamy liquid. (If using pre-made coconut butter, skip this step.)

2.  Add the coconut oil, cocoa butter and cocoa powder to the liquified coconut and blend.  Add the stevia drops and blend again until completely smooth.  Pour into a glass container with a tight fitting lid.  To hasten the hardening process, you may place the mixture in the refrigerator for 30 minutes.  Remove from refrigerator and store at room temperature.  (If you keep it in the fridge, it will harden into a brick!)  

3.  Suggested uses: Eat by the spoonful, serve over a few berries (as pictured), use as a spread or dip, stir a spoonful into your coffee (heavenly!), melt by microwaving for a few seconds then spooning into mini muffin liners and refrigerating to make candies...and anything else you can think of!

Nutritional Information per 1 TB serving: 136 calories, 3.7 g carbohydrate (1.9 g dietary fiber, 0.4 g sugar), 13.7 g total fat (11.4 g saturated fat, 0 g trans fat), 0 g cholesterol, 4 mg sodium, 2.3 mg calcium, 27 mg potassium, 1 g protein.  Net carbs per serving: 1.8 grams

Recipe by Kathy Sheehan, copyright 2014

Eggless Avocado Scramble

Since learning about my sensitivity to eggs, I've had to be creative about breakfast.  No gluten, no dairy, no eggs -- that pretty much leaves my plate empty at a typical breakfast buffet!  Well, this recipe is hearty and makes me feel satisfied for hours.  Honestly, when I eat this for breakfast, I don't need to eat again for 6+ hours!  It's full of good-for-you, heart and brain healthy fat, fiber and tastes as creamy and delicious as scrambled eggs.  Did you know that avocados have twice as much potassium as bananas?  Also, they have a very low impact on blood sugar.  For this recipe, choose an avocado that is still slightly firm for the best results.  This flavorful dish is one I turn to often because it's so quick and easy to make.

Eggless Avocado Scramble

Makes 1 serving

1/2 slightly firm avocado, cubed

2 turkey breakfast sausage links*

1 TB ghee (or butter)*

1 tsp chopped parsley

2 cherry or grape tomatoes, halved and sliced

Salt and pepper to taste

1. If the sausage links are frozen, place them in a skillet over medium heat.  After they have thawed a bit, add the ghee to the pan.  Sauté the cubed avocado in the ghee until softened and beginning to brown slightly.  With a spatula, turn often and scrape the bottom of the skillet to prevent sticking.  Cut up the sausage links and combine with the avocado.  Add the parsley, sliced tomato and remove from heat.  Salt and pepper to taste.  Serve immediately.

* For those with food allergies: For a lactose and casein free dish, use ghee (clarified butter) instead of butter.  If gluten is a problem for you, be sure to choose GF breakfast sausages.  I use Applegate Savory Turkey Breakfast Sausages, which are gluten and casein free.

Nutritional Information per serving (entire recipe): 327 calories, 10.8 g carbohydrate (7.2 g dietary fiber, 1.6 g sugar), 28.9 g total fat (8.9 g saturated fat, 0 g trans fat), 42 mg cholesterol, 348 mg sodium, 16.4 mg calcium, 570 mg potassium, 10.6 g protein.  Net carbs per serving: 3.6 grams

Recipe by Kathy Sheehan, copyright 2014

Bacon Wrapped Chicken with Cucumber in a Creamy Herb Sauce

Finally, after years of trial, some success, backsliding, and continual adjustments to my diet, I am hopeful that I've discovered my personal tolerance level for carbohydrate and protein, both of which act upon insulin and blood sugar.  For the past several months, my blood glucose has been steady, with a fasting BG in the mid-80's, which has prompted a further reduction of diabetic meds!  We all understand the effect of carbs, right?  But protein, you might ask?  You may think protein doesn't affect blood sugar, but an excess of protein does!  Through a process called gluconeogenesis, your body will convert excess dietary protein into glucose.  Have you ever wondered why your BG will rise, even after not eating carb?  Gluconeogenesis could be the culprit!  So, how much protein should a diabetic eat?  Actually, for each person, it is different based on body size, metabolism, diet, etc.  With guidance from my doctor, I determined my level to be around 45 grams a day, but I'm a small person.  For a taller woman or man, it would be different.  The formula for calculating the optimum amount of protein is 1 gram for every kilogram of lean body mass.  If you're an athlete, then about 2 grams. (Click here for an online calculator to determine the approximate amount of protein for your size & activity level.)  So, the ratio of carbs, protein and fat that have brought about normal blood sugar levels for me is about 10-15% carb (under 25 g net carbs), 15% protein and 65-75% healthy fats (about 100 grams), such as olive oil, ghee, coconut oil, avocados, nuts and seeds.  (By the way, even with all that fat, my lipid levels, triglycerides, inflammation markers and blood pressure have dramatically improved, along with my BG!  Based on test results, my risk for heart disease has gone down!)  But, as I said, every person is different and, as nice as it would be to be given the proper ratio for your body to reverse diabetes, it will take some experimentation on your part to discover your personal tolerance levels.  

A good place to start is to reduce carbs to under 100 grams per day (spread throughout the day) and eventually reduce them to under 50.  Eat no more than 20 grams of protein per meal (an excess of that is usually more than a body can use in 4-5 hours) and ramp up your fat intake.  I want to be very clear about one point: a low fat, low carb diet doesn't work!  (And neither does a high carb, high fat diet.) Without enough fat, you'll be hungry and crave carbs, which can sabotage your efforts.  If you cut carbs and moderate your protein intake, then you'll need to increase your fat.  The best gauge is to eat enough fat until you're satisfied and don't experience any hunger, cravings or discomfort between meals.  Also, because your blood sugar and insulin requirements will drop, you'll need to be under a doctor's care because a reduction in medication will likely be necessary.  Another caution is to Type 1 or insulin-dependent T2 diabetics: this type of diet adjustment needs close monitoring by a doctor.  To learn more, I highly recommend The Diabetes Solution by Dr. Richard Bernstein, who is himself a Type 1 diabetic.  His book explains this type of low carb diet in great detail and includes approved food lists and recipes.  Another good book to get you started is The New Atkins for a New You by Drs. Eric Westman, Stephen Phinney and Jeff Volek.

Now, on to my incredible new recipe!  Why is it that when you add bacon to a dish, it instantly becomes the best thing you put into your mouth? Well, that statement says it all.

Bacon Wrapped Chicken with Cucumber in a Creamy Herb Sauce

Makes 4 servings

12 ounces boneless, skinless chicken breasts, cut into 3 oz. medallions

4-6 slices of bacon

1 large cucumber, seeds removed and sliced into 1/8" quarter rounds

1/2 cup chicken stock*

2 tablespoons ghee (or butter)*

1/3 cup high fat coconut milk (or heavy cream)*

2 tablespoons chopped, fresh parsley (or 1 TB dried)

1 teaspoon fresh thyme (or 1/2 tsp dried)

Salt and pepper

6 cups spring mix lettuce, divided among 4 serving plates

1. Pat chicken with a paper towel and cut into 3 oz pieces.  Generously season chicken medallions with salt and pepper.  Wrap one piece of bacon around each medallion.  Heat a heavy skillet to medium and place chicken into the pan.  Meanwhile, heat oven to 350-degrees.  Cook chicken for 5 minutes, flip each medallion and cook for another 5 minutes.  Remove chicken from pan and place in a baking dish.  Continuing heating chicken in the oven while you make the sauce.

2.  Drain all but 2 tablespoons of bacon fat from the skillet.  Add the chicken stock and stir to deglaze the brown bits from the bottom of the skillet.  Add the ghee (or butter) and the cucumber.  Sauté until the cucumber is beginning to soften and the stock has been reduced by half.  Add the coconut milk (or cream) and stir to combine and until slightly thickened. Season with herbs, salt and pepper to taste.  Remove skillet from heat.  Remove chicken from oven and place a chicken medallion on each mound of lettuce.  Pour any drippings from the baking pan into the sauce and stir.  Divide sauce and cucumbers evenly over the four portions and serve immediately.

* For those with food allergies: To create a dairy, lactose and casein free version, use ghee and coconut milk.  To make it gluten free, be sure to purchase a certified GF chicken stock or broth.

Nutritional Information per serving: 292 calories, 5 g carbohydrates (1 g dietary fiber, 2.4 g sugars), 18 g total fat (10.1 g saturated fat, less than 0.1 g trans fat), 75 mg cholesterol, 739 mg sodium, 70.8 mg calcium, 456 mg potassium, 26.8 g protein.  Net carbs per serving: 4 g

Recipe by Kathy Sheehan, copyright 2014

Faux Colcannon

Colcannon is a traditional Irish dish usually made with mashed potatoes and cabbage (or kale).  It can also contain other ingredients, such as leeks, onions, or chives.  It is often eaten with Irish bacon or boiled ham.  During a recent trip to Ireland, I watched my non-diabetic husband eat this comforting dish time and time again.  It was pure torture!  The traditional recipe is extremely high in carbohydrate, so far beyond my carb allowance for a meal.  I came home determined to create a low carb version with the same creamy texture and combination of flavors.  This recipe does exactly that!  Tonight, when we're eating our bangers and mash, I'll be able to join in without the guilt or the telltale blood sugar spike that is normally associated with the eating of this favorite Irish side dish.

Faux Colcannon
Makes four 3/4 cup servings

1 large head cauliflower
4 slices of bacon
2 teaspoons ghee* (or butter), divided
1/2 leek, sliced into half moons
1 cup chopped cabbage (or chopped coleslaw mix)
2 tablespoons dairy free cream cheese* (or regular)
1-4 tablespoons chicken stock*
Salt and pepper to taste

1.  Remove the outer leaves from the cauliflower and cut off florets.  Place in a steamer basket over an inch or two of water.  Cover pot and steam for 15 minutes. Turn off heat and remove cover; set aside.

2.  Meanwhile, slice bacon into 1/2-inch pieces.  Heat in a large skillet, stirring occasionally, until bacon is crispy.  Remove bacon from pan with a slotted spoon and drain on paper towels; set aside.

3.  After bacon has cooked, drain skillet of all but 1 tablespoon of the bacon fat.  Add 1 teaspoon of ghee.  Add leek, a pinch of salt and steamed cauliflower to the skillet and saute over medium-low heat, stirring frequently, for about 10 minutes or until leek is translucent and cauliflower has dried out a bit.  Place this mixture and the dairy-free cream cheese into a food processor or blender.  Add one tablespoon of chicken stock at a time to the mixture as it is processed until it reaches the consistency of mashed potatoes.  (You may need to stop the food processor or blender occasionally and stir down the mixture to incorporate all the ingredients.)  Remove this mixture to a serving bowl and set aside.

4.  Add 1 teaspoon of ghee to the skillet and, over medium heat, saute chopped cabbage until softened.  Add the cooked cabbage and crispy bacon to the cauliflower mixture and stir to combine.  Season with salt and pepper to taste.  Serve warm.

Nutritional Information per serving: 141 calories, 11.7 g carbohydrate (4.3 g dietary fiber, 4.6 g sugar), 8 g total fat (3.7 g saturated fat, 0 g trans fat), 13 mg cholesterol, 49.2 mg calcium, 560 mg potassium, 768 mg sodium, 7 g protein.  Net carbs: 7.4 grams

*Notes for those with food sensitivities: To create a lactose and casein free dish, use ghee instead of butter and a dairy-free cream cheese.  I used Daiya brand Plain Cream Cheese Style Spread which is gluten free, dairy free, nut free and soy free.  It is free of the top eight food allergens.  Also, if gluten is an issue for you, choose a chicken stock that is certified gluten free.  I used Kitchen Basics brand.

 Original recipe by Kathy Sheehan, copyright 2014

Bolognese Sauce over Shirataki No-Carb Noodles

Zero net carbs, 15 calories per serving, gluten free noodles that can actually aid in blood sugar control?  I'll admit, I was skeptical.  Shirataki noodles sound too good to be true, but I'm an adventurous cook and always on the lookout for low carb ways to eat my favorite foods, so I gave them a try.  The verdict?  Very good!  You can find them in Asian markets or in your grocery produce section with tofu or vegetarian products.  They come in a water-filled pouch and are made from a high fiber root vegetable called konjac.  (The noodles also come in a variety that has been combined with tofu, but those have more carbs and a few more calories per serving.  I suggest purchasing the noodles that are soy-free.). When you open the package, strain the noodles in a fine mesh strainer and run hot water over them.  You can either boil them for a few minutes or dry pan fry them to improve their texture to be more like wheat noodles.  Simply spray a dry skillet with non-stick cooking spray and sauté for a few minutes on medium high heat until most of the moisture has evaporated and the noodles are dry.  Use them in recipes or top with your favorite sauce, like the meat sauce recipe below, which is one of my family's favorites.  The noodles are bland, have no flavor of their own and will take a backseat to the flavor of the other ingredients in the dish.  The best part is that they are quite filling!  By using these magic noodles, the carbs in this traditional pasta dish were slashed dramatically, from over 50 grams per serving to a mere 10 net carbs, including the sauce!  I'm amazed and delighted by this new find!

Low Carb Bolognese Sauce

Makes 6 servings

3 Tablespoons olive oil

1/2 onion, chopped

1 pound grass-fed ground beef

3 teaspoons minced garlic

26 ounces chopped tomatoes, with liquid (I use Pomi Italian tomatoes)

2 Tablespoons tomato paste

2 teaspoons dried oregano

1 teaspoon dried basil or 1 TB fresh, chopped

1 Tablespoon dried parsley or 1/4 cup fresh, chopped

1 bay leaf

Salt and pepper to taste

1.  In a large Dutch oven, heat the oil and add the chopped onion.  Add a dash of salt and sauté until onion is soft and translucent.  Add the ground beef and break apart into small pieces, stirring until the meat is cooked and no longer pink.  Add the garlic and sauté until fragrant.

2.  Add the tomatoes, tomato paste, herbs, and bay leaf.  Stir to combine. Cover and reduce heat to low.  Simmer, stirring occasionally, for 40 minutes.  Remove the cover and continue simmering for another 20 minutes or until thickened.  Add salt and pepper to taste.  Remove bay leaf and serve over boiled or dry pan fried shirataki noodles or your favorite pasta.

Nutritional Information per serving (for sauce only): 261 calories, 9.1 g carbohydrate (2.7 g dietary fiber, 5.2 g sugar), 18.4 g total fat (5.7 g saturated fat, 0 g trans fat), 50 mg cholesterol, 172 mg sodium, 23 mg calcium, 88 mg potassium, 15.4 g protein.  Net carbs per serving: 6.4

Recipe by Kathy Sheehan, copyright 2014