Chicken and Leek Pie

Chicken and leek pie is not technically suitable for a low carb diet, but if you are trying to keep your daily diet low carb as part of your lifestyle and want a treat then using a small amount of filo pastry to top your meat and vegetables could be an acceptable replacement.

When I entertained recently I decided to use the same mixture as my leek and chicken soup for the base and then portioned out the top making sure I only gave myself 50 gm of filo pastry and my guests, who do not follow low carb diets, 100 gm. It really is a wonderful dish – as a treat.

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Tomato, Bacon and Mushroom Soup

My Tomato, Bacon and Mushroom Soup is a perfect nutrient packed dish for anytime of the day. I was thinking, why shouldn’t we eat soup for breakfast?  Well we eat Smoothies don’t we? So why not soup?

Using three traditional ingredients from a full English breakfast I made this creamed soup, and yes it worked. The taste is reminiscent of baked bean juice, but much more fulfilling and meaty. Eating soup for breakfast did feel strange but I often make a smoothie, the definition according to Dictionary.com is a thick beverage of fruit puréed in a blender with ice and milk, yoghurt or juice; so why not a thick beverage of vegetables?

Only 7 net carbs per portion, a perfect start to the day.

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Pork Fillet with a Pear Cider Sauce

Today I cooked Pork fillet then a pear and cider sauce. This dish is great to leave to cook away in your slow cooker on low for 2.5 to 3 hours or you could cook in the oven on 170C for about an hour. The accompanying simple sauce is very easy to prepare. Using pears and pear cider is a little less flavour intrusive than apples and apple cider, however you could use apples and apple cider using the same method.

When cooking low carb it can be difficult to thicken sauces as all thickening agents such as cornflour will add to the carb content; however should you want to add cornflour for example, a teaspoon will add about 9 carbs to your complete dish. I have not added a thickening agent, however I did reduce the cider by half before adding to the pork. This does not mean the sauce was thick but it does make it more robust and evaporates the alcohol.

The recipe below uses a pork fillet, however pork chops, pork loins would work equally as well. Just remember to adjust your cooking times.

For an ideal low carb accompaniment, why not try out my Celeriac Dauphinois.

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Vegetable Soup

A more appropriate name for my vegetable soup should be, “clear the fridge Monday Vegetable soup”, because when I make vegetable soup I rarely shop for ingredients with the intention of actually making a vegetable soup. Instead, when I know there are some vegetables that could do with using shortly then I will make a soup. Recipe below has 11 net carbs.

I have included below a recipe for the soup I have made today along with a nutrient list. Obviously if you swop ingredients about then the nutrients will change. Butternut squash is one of my favourite soup ingredients as it helps to thicken the soup if you purée it; however squashes and root vegetables do tend to be higher in carbs, so just be aware of this should you vary the recipe with your own fridge clear up.

Root vegetables and squashes should be placed in the oven first for 10 minutes before adding the softer vegetables and any leafy vegetables should only be added to the saucepan. If you prefer not to roast the vegetables first then you can cook everything together in a saucepan until tender.

You can throw in the Sunday roast leftovers when combining all the ingredients in the saucepan. If you have leftover meat, this would help increase the protein content. 100ml of double cream would increase the fat content by 2gms as well as making the soup creamy.

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Leek and Chicken Soup

Continuing with my soup themed week, today I am sharing my Leek and Chicken Soup Recipe. A very simple recipe to use and delicious to eat either as a soup or as a Chicken and Leek Pie filling.

Using just 10 ingredients you can have this chunky soup ready to eat in under an hour. Only 12 g net carbs per serving.

I served mine with Fat Head Pizza dough rolls using the following recipe https://howtothisandthat.com/keto-fathead-rolls/

If you are entertaining and want to add a little more body to the sauce, you could add 150 ml of soured cream; however this will increase the carbs slightly and the calories significantly, something to consider if you are needing to keep an eye on these.

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Broccoli, Cheese and Bacon Soup

I am starting my week of soups with a creamy broccoli, cheese and bacon soup. Packed with healthy fresh vegetables and coconut milk makes a perfect soup to take to work for your lunch or to serve as a starter for supper. A bowl of broccoli, cheese and bacon soup is only 9 net carbs per portion.

Today I made Fat Head Pizza Dough rolls as an accompaniment to this creamy soup. Each portion is only 2 net carbs per portion. Recipe from https://howtothisandthat.com/keto-fathead-rolls/

My recipe makes enough soup for four portions. A perfect amount to see you through the week for lunch. Keep in the fridge and heat as required; put in a thermos flask and it will keep warm until lunch time. A easy and nutritious lunch.

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Meatballs with Homemade Tomato and Basil Sauce

Today I made  meatballs in a rich tomato and basil sauce. I made the meatballs from minced beef, however they would be equally delicious using minced pork or minced lamb. Net carbs in recipe below 9 g per portion.

The meatballs are very quick to make but it is important to chill them before cooking to prevent them falling apart when you cook them, so allow time for this. They will freeze well so a good choice for preparing in advance.

I do not bother frying the meatballs, as they cook equally as well in the oven and as you are going to put them into the tomato sauce before serving you do not really need them browned; however if you want to serve them plain and therefore require a little colour, then I would suggest you still cook them in the oven first and then brown the outside for appearance purposes once cooked.

The tomato and basil sauce is a normal classic tomato sauce with basil herb added. When you chop the basil, do not over-chop as it is a delicate little herb and flavours will reduce if it is over worked. I use Pasatta as I prefer my sauce to be smooth, but you could also use tinned chopped tomatoes. Two tins would make a similar amount to the recipe below.

Today I served them with low carb spaghetti, however they are also delightful accompanied by courgette noodles. Find my recipe here.

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Celeriac Dauphinois

Who doesn’t like Dauphinois Potatoes right? All that creamy, cheesy, garlic flavour mixed with sliced potatoes, wow a marriage of heavenly ingredients.

Well now you have a low carb version. 4 net carbs per portion. A chef I used to work with served these for my dinner one day accompanying a braised piece of beef and seasonal vegetables. Well I could not believe how good it tasted.

Celeriac really has become one of my favourite vegetables and I mostly prepare it as I would potatoes; roasted, mashed, chipped or baked. It is a  seasonal vegetable in the UK so you cannot readily find it during the summer months and if you do it is likely to be expensive, so I make good use of it during the winter months. Equally I found the Dauphinois freezes exceptionally well, although there is not normally enough left to freeze!

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Fisherman’s Pie

Who can resist a creamy Fisherman’s Pie? In this blog I am going to share with you my low-carb version of a traditional British Fisherman’s Pie. Coming in at only 6 net g carbs per portion.

Traditionally the top crust layer would be mashed potato but for this version I am going to use Celeriac. You will be pleasantly surprised how much the nutty flavour of the celeriac compliments the fish flavours. In a Fisherman’s Pie it is preferable to use fish with bold flavours such as cod, salmon and smoked haddock.

If you have not used celeriac before then you have missed a treat. I love it and often use it as a potato substitute. To prepare it just cut off the bottom and the top so you have a flat surface to work with. Then take your knife along the inside and follow the skin down from top to bottom. As you cut into the shapes required for your recipe, you can cut out the brown root bits. Treat as potatoes, although Celeriac browns pretty quickly so keep in water to prevent this. Celeriac makes an amazing alternative Potato Dauphinois – see my recipe here. Celeriac is not available all year around but is seasonal during the winter months in the UK, so make good use of it whilst it is around.

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