One-Pot-Low-Carb-Wonders, We Salute You! Slainté!
Budget Low Carb is all about staying warm! Winter still lurks and stout March breezes push insistently from the sidelines. Because of this, the months leading into spring are jam-packed with one-pot-low-carb-wonders such as low carb pot roast, low carb soups, low carb stews, and low carb hash. It’s easy to low carb these one-pot phenoms by simply substituting a high fiber, low carb veg in place of carby nonsense like pasta, potatoes, and rice. Great low carb, high fiber veggie substitutes include turnips, cauliflower, green beans, broccoli, cabbage, radishes, even a tiny bit of rutabaga–even though rutabaga is a higher carb choice.
It sure doesn’t hurt that one-pot-low-carb-wonders make king’s bounty out of beggar’s purses. It’s easy to use cheaper cuts of meat and capitalize on long, slow braising times to deliver hearty, rich and flavorful bowls of pure-d-comfort. And of course, nothing says comfort food better than beef. So in honor of our deep need for a warm and cozy bowl of satisfying, nourishing, comfort food, we give you—beef. It’s what’s for dinner. Cook up a big pot of Easy Beef Stroganoff and serve it over Buttery Cabbage Noodles–you’ll never miss the high carbage pasta noodles and you’ll thank me for not demanding you use your knife-skills slicing mounds of beef. The 80/20 ground chuck, while certainly providing a textural difference to traditional beef stroganoff, is a rich substitution in our low carb, Easy Beef Stroganoff recipe.
Oh and don’t forget, you’ll need a bit of the ol’ “Luck-o-the-Irish” in the next week as St. Patrick’s Day looms. Time for a bit of tom-foolery as we bypass the need to plan weeks in advance to home cure your corned beef. Just use our TNT (Tried-n-True) recipe for Un-Corned Beef. You could literally use this recipe on any cut of beef you choose. Choose the cut that’s on sale! This year, since I made the score on pot roast for $1.88/lb, it looks like it’s Un-corned Beef Pot Roast on the menu.
Slainté me little “derlins”!
Easy Beef Stroganoff with Buttery Cabbage Noodles
Total Cost of Recipe: $8.52
Cost per 1/4 of Recipe: $2.13
Recipe By: Susie T. Gibbs
Serving Size: About 1 1/2 cups Yield: 4 Servings
Preparation Time: 20 Minutes
Simmer Time: 30 Minutes
Start to Finish Time: 50 Minutes
You can have this satisfying comfort meal on the table in 50 minutes from start to finish. Although ground beef isn’t a traditional cut of beef for stroganoff, the ground chuck is not only budget friendly, but cook-friendly—no meat-slicing skills needed.
- 1 pound ground chuck, 80/20, raw
- 2 cloves garlic – slivered
- ½ teaspoon thyme, dried – divided
- ¼ teaspoon red pepper flakes
- ¾ teaspoon kosher salt – divided
- ¾ teaspoon black pepper – divided
- 1 tablespoon Worcestershire sauce
- 1/8 cup dry vermouth – or dry white wine
- ¼ cup onion – chopped
- ¼ cup red bell pepper – seeded and chopped
- ¾ pound mushrooms – sliced thinly
- 2 cups chicken broth
- 1 cup sour cream
- 1 recipe Buttery Cabbage Noodles (recipe follows)
- 1 teaspoon glucomannan powder — or 1 tsp xanthan gum or 2 tablespoon chia seeds
For 4 Servings – Per Serving (Does not include Cabbage Noodles): 473 Calories; 36g Fat (69.1% calories from fat); 26g Protein; 11.5g Carbohydrate; 2.75g Dietary Fiber; 106mg Cholesterol; 883mg Sodium; 8.75g Net Carbs
- In large skilled crumble ground chuck and add half the spices, reserving the remaining half to add to the veggies. Saute until meat is beginning to brown. Add Worcestershire sauce and dry vermouth (or dry white wine). Cook until meat is brown. Remove meat from pan and reserve.
- Add onions, red bell pepper, and mushrooms to the pan used to cook beef. Saute until beginning to turn tender–about 5 minutes.
- Add beef back to pan. Add chicken stock. Cover and simmer thirty minutes.
- Remove beef mixture from heat. Add 1 cup sour cream. If mixture is too runny and thin, thicken with glucomannan powder, xanthan gum, or your favorite thickening agent. Chia seeds can also be used to thicken it, as can cream cheese.
Serving Ideas: Serve over Buttery Cabbage Noodles. Add a crisp house salad or simple sliced tomatoes if your carb count allows.
SUSIE T’s NOTES:
This dish is one of my very favorite Fall Comfort Food Classics. It’s perfectly Induction Friendly and makes a quick and easy weeknight meal – especially when you use have the Meat Base II cooked and frozen in the freezer. Who needs Hamburger Helper with these types of recipes on hand. Hard to believe it’s low carb and healthy for you.
A slice or two of tomatoes is the only side dish you need for this speedy meal, if you need a side dish at all. It tastes like you spent all day on it. And the best part of all? Not a speck of soy or grains in sight!
Buttery Cabbage Noodles
Total Cost of Recipe: $0.76
Cost per 1/4 of Recipe: $0.19
Serving Size: About 1 cup Yield: 4 Servings
Preparation Time: 15 Minutes
Sauté Time: 15 Minutes
Start to Finish Time: 30 Minutes
This quick and easy side dish makes a great replacement for high carb pasta noodles. It’s a great SDS, “sauce delivery system”.
- 1 pound cabbage — about half a medium head
- ½ cup water
- 2 tablespoons butter, unsalted
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper — freshly ground
- Wash cabbage and cut into ¼ – ½ inch thick slices. Try to make complete slices so the cabbage slice is intact and is a flat, evenly thick slice. (I personally like slicing them about ¼” thick.)
- Heat large flat skillet with 1/2 cup water over high heat. Place cabbage slices into pan. Cover and reduce heat to medium. Cook covered for 5 minutes.
- After 5 minutes, remove lid and return heat to high. Using a spatula, stir cabbage and as it cooks, separate the slices into individual cabbage “noodles”. Don’t get impatient and break the slices up. Allow the steam to do the work for you.
- Add butter, salt and pepper, and allow the water to evaporate with cooking. If pan becomes dry and cabbage starts to stick, add water back to the pan about 1/8 cup at a time and allow it to evaporate before adding water. (I call this sautéing with water.) If you must, add more butter! Fear not the fat!
- After about 10 minutes, noodles will be al dente. Remove from heat and serve piping hot. You should not have to drain the cabbage since most of the cooking water should have evaporated and left the butter to evenly coat each noodle.
Per Serving: 130 Calories; 12g Fat (76.8% calories from fat); 2g Protein; 6.25g Carbohydrate; 2.75g Dietary Fiber; 31mg Cholesterol; 258mg Sodium; 3.5g Net Carbs
Serving Ideas: Serve with Poor Man’s Stroganoff or traditional Beef Stroganoff. It’s great as the “noodle” replacement base for one-pot-wonders of all kinds: pork, beef, chicken, lamb, or even vegetarian based.
SUSIE T’s NOTES:
This is such an easy dish to prepare. The hardest part is cutting the cabbage into slices! Be sure to use a sharp knife. I take the end off of the cabbage (the first slice) and julienne the end by cutting it into ¼ – ½ inch thick strips. That way you already have shorter noodles to go into the pot with the other slices.
This is a perfect side dish for those days with the last touches of blustery March weather. It’s a great side dish for so many proteins: beef, pork, chicken or lamb.
For a touch of heat, feel free to throw on a few dashes of pickled pepper vinegar, sambal oelek, or Rooster Sauce.
Un-Corned Beef with Pan-browned Winter Veg
Cost of Full Recipe for 8 People: $9.96
Cost per serving: $2.49
Serving Size: 4 servings
Preparation Time: 15 Minutes
Baking Time: 6 Hours
A quick method for making un-cured beef in the style of corned beef.
For Un-Corned Beef
- 2 ½ pounds chuck roast
- 1 tablespoon mustard seed
- 2 tablespoons pickling spice
- 6 whole cloves
- 1 tablespoon red pepper flakes
- 2 tablespoons kosher salt
- 1 tablespoon black peppercorns
- 1/8 cup Dijon mustard
- 4 cloves garlic — peeled and crushed
- ¼ teaspoon dried thyme
- 2 bay leaves — crumbled
- 2 cups water
- 1 large onion
For Pan Browned Winter Vegetables
- 3/4 pounds cabbage — quartered
- 2 small turnips — quartered
- 1/3 pound rutabaga — quartered
- 2 tablespoons beef fat — skimmed from roast
- 1/2 cup Horseradish Dip
- 1/3 cup Country-style Mustard
- Coat both sides of brisket in mustard. Measure out spices and mix together in a small bowl. Liberally coat both sides of the brisket with spice mixture and rub into the meat, making sure it adheres. Top with dried thyme of 4-5 sprigs of fresh thyme. Bruise the thyme by gently hitting with a heavy spatula. Don’t worry about over-seasoning, most of the spices will come off while cooking.
- Place meat in a large zip tight bag. Squeeze out as much air as you can. Place plastic bag in a pan to catch any drippings if the bag leaks. Park it in the ice box for a few hours or up to 24 hours to marinate.
- Preheat oven to 225°. Remove meat from bag. Discard any liquid that accumulated while it marinated. Place meat on a bed of sliced onion or on top of a bag of boiler onions. Add water and seal tightly with aluminum foil. Bake at 225° for 5-6 hours or until meat is tender.
- 30 minutes before removing from oven, remove 1 cup of braising liquid from pan. Place in bottom of medium saucepan and add a steamer basket. Layer rutabagas in the bottom layer and top with turnips. Place the cabbage on top and cover with lid. Steam veggies for 15-20 minutes or until fork tender. Remove from heat. Reserve steaming liquid and reserve veggies until meat is done and you’re ready to serve. You will brown the veggies in beef fat before servings.
- Prior to serving, skim 2 tablespoons of beef fat from meat pan. Place in large non-stick skillet over high heat. Heat fat and add veggies. Allow veggies to brown on each side. Remove from pan.
- Reserve onion and garlic cloves and serve with beef. Strain beef drippings from Un-Corned Beef pan and from the liquid used to steam the veggies. Serve 1 or 2 tablespoons of pan juices over beef.
Per Serving: 721 Calories; 51g Fat (64.7% calories from fat); 48g Protein; 15g Carbohydrate; 5g Dietary Fiber; 171mg Cholesterol; 1715mg Sodium; 10g Net Carbs.
Serving Ideas: Serve with coarse-grain mustard, or make a horseradish sauce if desired. It’s great on its own!
SUSIE T’s NOTES:
You can use the cut of beef that is on sale! I used chuck pot roast on sale for $1.88/lb to make this recipe. I’ve used brisket, chuck arm roast, sirloin, sirloin cap, eye of round, and bottom round with equal success. Also, you can cook Un-corned Beef up to two days ahead and refrigerate. Retain the liquid and re-warm the meat in its own liquid on serving day. Making it a day ahead is great because the flavors develop, then you can use a little of the fat rendered during cooking to saute and glaze steamed cabbage and root veggies.
Forget about the potatoes and try adventure! Turnips and Rutabagas are wonderful when steamed in part of the cooking broth from the un-corned beef. They’re even better when sautéed in a little of the brisket fat. Rutabagas are a higher carb item, but give a very potato-esque mouth feel, so a tiny bit on your plate won’t send the carb count through the roof!