Monday, April 2, 2012

Crockpot Pork and Beans

Step 1
2 lb pork tenderloin
MDP's seasoning or other all purpose meat seasoning
1 cup dry black beans OR 1 15oz can
1 cup diced tomatoes
4 cups chicken, pork, or vegetable stock
1 cup chopped onion
1 jalapeno (seeded or unseeded to taste)
2 cloves garlic, chopped or smashed
1 handful chopped cilantro
1 tsp cumin
1 TBSP Cilantro Pesto (if you don't want to make sure, another handful of cilantro, another garlic clove, 1/4 cup chopped scallions, and a squeeze of lime)

The night before, soak beans in 2 cups of warm water. Drain and rinse in the morning. Rinse pork and pat dry. Sprinkle with MDP seasoning and set aside overnight if possible, if not no problem.

Step 2
Mix everything but the meat in the crockpot base, adding water if there is not enough liquid to cover up over the beans, tomatoes and onions.  Add tenderloin and pust it down so that its covered by the liquids. Cook on low for about 10 hours until meat falls apart with a fork and shred as you would pulled pork.

Step 3
Serve over steamed brown rice, in wheat tortillas, or on top of salad. I like an extra shot of siracha and some sour cream.

This made 10 servings, my rough stats are:
136 calories
2g fat
14g total carbs
3g fiber
11g net carbs
17 grams protein
500 mg sodium

These will vary GREATLY depending on a lot of things like tomatoes of choice, stock of choice, steak seasoning of choice, etc.

Sunday, April 1, 2012

Low-Carb Flax and Soy Pancakes

I love pancakes, but with choosing to cut out most of the carbs in my diet I haven't had any in weeks. I picked up some soy flour and combined a few recipes to come up with something so I could enjoy pancake birthday breakfast with my son and family, but not stray from my new way of eating. I felt totally satisfied and will be making more of these to freeze in single servings for quick breakfasts.

2 eggs
1/4 cup soy flour
1/4 cup milled flax seed
1 tsp baking powder
2 TBSP sour cream
2 TBSP heavy cream
pinch of salt
1 packet sweetener or 1/2 tsp granulated sugar substitute

Spray a hot griddle or frying pan over medium heat with cooking spray. Pour out 1/4 cup of batter at a time and cook until bubbles form and edges become solid. Carefully flip- these are a lot more sensitive than traditional cakes.

Serve with butter, sugar-free syrup, sugar-free jam, or other toppings of choice.

This are higher in fat than I would normally like, but I am avoiding milk. You could also use low-fat buttermilk for the heavy cream and sour cream and it would drop the fat tremendously.

Rough stats for 1/2 batch- 3-3" cakes:
316 calories
23g fat
13g carbs
8g fiber
5g net carbs
16g protein
352 mg sodium