Poor Man’s Cabbage and Corned Beef – Instant Pot

Instant Pot Poor Man's Cabbage and Canned Corned Beef - Tender, satisfying and incredibly budget friendly. Keto, low-carb

I had a cabbage sitting on my counter for over a week, staring balefully at me every time I went into the kitchen. “Sure, buy me then don’t use me. Just let me sit here and wither up. Get my hopes up and then dump me!” I gave in, for heartless reasons only. I needed the counter space. I was tired of dealing with spoiled produce. I was also hungry, and I didn’t feel like thawing out meat. A thought dawned on me.

I remember my mother serving “Smoked Pork Hocks and Cabbage” when I was a very young child. We were on a tight budget; smoked pork hocks were not considered a luxury item back then. I remembered the smoky, fatty, sweet taste of that dish. Keto friendly if I left out the boiled potatoes. Bacon would add the smoky flavour and corned beef would provide the protein and fat. A marriage made in Keto heaven.

I was not disappointed. A delicious hearty broth, sweet and tender cabbage, smoky bacon, and not too mushy corned beef made for a satisfying, comforting supper on a cold Alberta evening.

Tips:
Always heat an Instant Pot’s stainless steel pot first before adding oil. It stops the oil from sticking.
Use an electric can opener to open both ends of a canned corned beef can. Push the corned beef out by pressing against the smaller end of the can. Ditch the key!
Use corned beef brisket in place of canned corned beef if you have leftovers and a pocketbook with money in it.

Recipe: Poor Man’s Cabbage and Canned Corned Beef Stew

Serves 4

Ingredients

1 tbsp olive oil
5 slices bacon cut into thirds
1 head of cabbage, chopped into about 2″ chunks (850g)
1 can corned beef
Yes, I know it’s peasant food, but the brisket is out of my price range and canned works well in this recipe.
1 1/2 cup beef stock
Salt and pepper
Directions

Set Instant Pot to Saute.
When HOT flashes, add the oil, heat for 20 seconds
Add bacon and saute until just about crisp but not too crisp.
While the pot is still on Saute, add cabbage and stir so the awesome bacon grease is distributed.
Add stock while keeping the pot on saute
When you hear the sounds of bubbling on the bottom of the pot, add salt and a generous amount of cracked pepper
Layer thick slices of corned beef on top of the cabbage
Place lid on instant pot, make sure to turn value in the right direction, so it’s not venting
Set Manual (high pressure) for 4 minutes (don’t overcook!)
Use Quick Pressure Release

Serve immediately

450g serving (about 1/4 recipe) with broth – think of a stew
680 calories
carbs 9.6 net
Fat 42g
Protein 62.7g

©2017 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Simple Pan Fried Chicken Thighs – Keto Friendly

Simple Pan Fried Chicken Thighs - Low Carb Keto - It's all in the technique

This is a very simple recipe for pan fried chicken thighs, but if you learn the following technique, you will always have great results. Don’t fuss with your protein when cooktop frying! Every time you flip protein in the pan or test it with a fork, you are allowing luscious juices to escape.

Technique for Pan Fried Chicken Thighs

Heat 2 tbsps of unrefined coconut oil in a cast iron pan until the oil is hot but not smoking.
In the meanwhile, generously salt and season 2 chicken thighs, with skin on and bone in.

Gently place the chicken thighs skin-side down in the pan. The oil should lightly sizzle at this point.
Place a splatter guard over the pan.

Lower the heat to the low side of medium

Do not move the chicken for 15 minutes!
Don’t be tempted to move the chicken. You want to develop a crust.
Shift the pan if you have an uneven cooking surface such as an old style burner but don’t shift the chicken itself.

Gently turn the chicken thighs over at 15 minutes.
Ooooh in delight at the sight of awesome golden-brown crispy skin

Fry for another 10-15 minutes (without touching the chicken!) until juices come clear.
Remove the chicken thighs from the pan, drain on paper towel
Serve with a huge side of buttered steamed broccoli

Nutritional Value
If oil is hot enough, not much soaks into the chicken so weigh your chicken!
Weigh the chicken once it is cooked. Weigh the bones and subtract that weight from the previous weight. Calculate your macros based on ‘dark meat, boneless, skin on.’ You will have a more accurate weight.

Tips:
Why Coconut oil? It has a higher smoke temperature – meaning you can safely fry things in it at a higher heat without the oil becoming toxic. It also does an amazing job at crisping chicken.
IF you are using a different type of protein, adjust frying times. Pork chops and steak will cook much faster. The important thing is, don’t play with the meat once it is in the pan!

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Creamy Spinach and Ground Beef – Low Carb & Keto

Low Carb Keto Style Creamy Spinach and Ground Beef

This was my first experience cooking Keto Style, I have improved since. For a newbie, I would say my attempt at incorporating fresh greens into my diet turned out pretty well. I’ve made several versions of this simple recipe since. I’ve even scrambled eggs with spinach. Green eggs!

Failure confessions:
I substituted kale. Let’s just say I dumped the bitter mess. Cooked kale is not one of my favourites.
Frozen Spinach didn’t work as well, it was too clumpy and didn’t mix well with the beef
I tried other cheeses, without much success.
Make sure to chop the garlic very fine, no one likes a chunk of garlic with spinach.

Creamy Spinach and Ground Beef

1 Tbsp Olive Oil
500 g (about 1lb) Ground Beef
1 small Onion Chopped
3 garlic cloves crushed, chopped fine
300 g (7-8 cups) Spinach – fresh, washed and spun dry. – chopped coarsely
30g (1/3 cup) parmesan cheese
250g (1 cup) Sour Cream
Salt and pepper

Add olive oil to hot frying pan.
Add onion, saute until just translucent, add garlic and beef.
Make sure beef is cooked through and crumbled.
Drain excess fat

Add chopped spinach, a bit at a time, stirring each time to ensure it is incorporated evenly in the beef and it is not in clumps.

Add salt and pepper.

When spinach is wilted, sprinkle on the cheese, add cream, heat until just bubbly.

Serves 4
Nutritional value for one serving 375g (1.5 cups) approx
Calories 552
Net Carbs 7g
Protein 40g
Fat 39g

Serve over zucchini noodles if you have a vegetable spiralizer. I have one on my wish list! They look like a lot of fun!

Substitute spinach with riced cauliflower, then substitute parmesan cheese for cheddar.

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.