Oven Baked Broccoli and Bolognese With Eggs

I was at Sur la Table (amazing store) the other day and found these little nice porcelain soufflé dishes. I can't make quiche or soufflé because it too much carbs. Instead. I came up with this little nice breakfast dish (or lunch, or dinner).

It's a meat sauce on a bed of broccoli topped with two eggs and cheese.

Recipe

Meat sauce

2 lbs 9% organic grass fed ground beef

1 cup of home made tomato sauce (see the Tortilla Pizza recipe)

1 small yellow onion

2 cloves of garlic

2 tsp paprika powder

2 tsp ground pepper

2 tsp salt

The main dish

1 broccoli

2 eggs

1-2 tbsp grated mozzarella cheese

1/2 tbsp grated parmesan cheese

2 tsp chopped up chives

Instructions

Meat sauce

1. Fry up the finely chopped onion and garlic in butter
2. Add the ground beef
3. Fry and stir
4. Add the spices
5. Stir and fry
6. Add the tomato sauce and let cook for a good 10 minutes
7. Make sure it's not too runny. If it is you can strain it. We want the juicyness of the sauce but not too much of the tomato sauce in the actual dish.

Main dish

1. Heat up the oven to 450°F
2. Coat the inside of the soufflé dish with butter
3. Make a base layer of chopped up broccoli. Like half an inch or so.
4. Put the meat sauce on top of the broccoli. The sauce will help cook the broccoli to perfection.
5. Crack two eggs on top of the meat sauce
6. Sprinkle the cheese on top
7. Sprinkle the chives over the cheese and a pinch of salt and ground pepper too
8. Bake the dish in the oven for 10 minutes

Enjoy!

Prosciutto Wrapped Chicken Breasts

Magnus came over the other day and while I and Fritz were discussing different fish options Magnus wanted to make something with chicken. So he suggested a prosciutto wrapped cheese filled chicken. So we made two variants. One stuffed with a nice gorgonzola and one with muenster cheese. We also put a slice of ham in there to make it a little more savory.

On the side we served steamed broccoli and steamed asparagus and a spinach salad. But in all honesty the chicken is so juicy and meaty that you don't really need a salad or veggies.

Recipe

1 large organic air chilled chicken breast

1 slice of uncured ham

1 tbsp of gorgonzola (or muenster if you don't like blue cheese)

4 basil leaves (fresh!)

2 slices of prosciutto

Instructions

1. Turn on the oven to 450°F
2. Slice the chicken in half (length wise) but leave it closed on one side.
3. Open it up and put cheese on both sides. Just smear it in there.
4. Then put the basil leaves on each side and put a slice of ham in there too.
5. Close it and wrap the two slices of prosciutto around it to seal it.
6. Stick a toothpick through the chicken to help keep it together
7. Sear it in a hot pan with butter on both sides for about 2 minutes. Just to get the color and browned surface.
8. Put it into the oven in a "boat" of aluminum foil. When I say boat, just fold up the sides of the aluminum foil to keep the juices in there. Don't wrap it in foil cause it will be too soggy.
9. After 6 minutes in the oven take a spoon and pour the juices that will collect in the "boat" over the chicken.
10. After another 6 minutes it should be done. But this depends on the size of the chicken breast. So cut it open and make sure it's cooked through. If not, leave it in there until it's done.

Enjoy!

Salad with Grilled Blackened Chicken Breast

Easy, light and spicy salad with chicken.

Recipe

2 heirloom tomatoes

1 iceberg lettuce

1 large organic air chilled chicken breast

1 bunch asparagus

Instructions

1. Chop up the iceberg lettuce. Small pieces. Tiny.
2. Dice the tomato. You want the pieces to be about 1/4 inch. Trust me, it will taste better.
3. Mix the tomato and lettuce together. Sprinkle basil, oregano and pepper over it. Mix again.
4. Slice the chicken breast in two. Length wise.
5. Coat the chicken with canola oil
6. Coat it with the secret spice rub
7. Oil the asparagus too. Don't be too generous with oil
8. Grill the chicken and the asparagus
9. Chop up the asparagus and serve on top of the salad
10. Slice up the chicken in little strips
11. If you feel like it drizzle some balsamic reduction on there too (but remember that the balsamic reduction has some carbs)

Enjoy!

Paul's Secret Spice Rub

Recipe

4 tsp Gourmet Salt (finely ground) (I use pyramid salt from cyprus)

8 tsp Paprika Powder

3 tsp Cayenne Pepper Powder (red powder is fresher than orange)

4 tsp Onion Granulates

2 tsp Garlic Granulates

2 tsp White Peppercorn Powder

3 tsp Black Peppercorn (finely ground) (I use a granite mortar and pestle)

1 tsp Cumin Powder

Instructions

Mix together. If you are storing it, keep it in a cabinet or somewhere dark.

Awesome for anything grilled. Shrimp, chicken or beef patties.

Meatballs and Taco Salad

Meatballs are a great source of protein and with a taco salad this is a very low carb meal.

Recipe

Meatballs

2 lbs 16% organic grass fed ground beef

1 lbs organic ground pork

1 onion

2 cloves of garlic

3 tsp paprika

1 tsp pepper

1 tsp salt

1 jalapeño (only if you like it spicy)

Salad

1 iceberg lettuce

1 European cucumber

1/3 cup grated parmesan cheese

1/4 cup salsa

1 tbl spoon plain greek yoghurt

Instructions

Meatballs

1. Chop up the garlic and the onion (and the jalapeño if you want it spicy) and fry it up in a pan with butter (again, no oil except for coconut oil)
2. When the onion mix is soft put it in a bowl and let it cool off
3. Mix the ground beef and the ground pork
4. Pour in the spices and mix it all together
5. Make meatballs of any size you want but not too small
6. Fry them in a pan. Butter. Yeah. It's ok. Don't be afraid of the fat

Salad

1. Chop up the lettuce. Finely chopped.
2. Dice the cucumber into tiny pieces
3. Mix the lettuce, cucumber, cheese, salsa and yoghurt
4. Done

Serve and enjoy!

Tortilla Pizza

So my wife Cindy once made a pizza on a tortilla. I thought it sounded weird since I grew up on Swedish pizzas. It tasted great though. I thought that it wouldn't make me full because it didn't have the dough but it did.

The great thing about this pizza is that you can make it with low carb tortillas. With a homemade tomato sauce it's a perfect low carb dinner.

So I've made a lot of tortilla pizzas after that and thought that I'd post one here. This one is a ham and hot Sopressata with spinach.

I always use organic meet, produce and dairy products.

Recipe

1 large tortilla (I buy the Mission brand 10g carb tortillas)

1 large slice of ham

3 slices of hot Sopressata

handfull of fresh spinach

1/2 cup of grated Mozarella cheese

salt & pepper

chili flakes

oregano (fresh preferably but dry is fine too)

Tomato sauce

2 large tomatoes (Heirloom)

3 large basil leaves (fresh preferably)

1 roasted bell pepper (you can roast them yourself or buy them in a jar)

1 clove of garlic

salt & pepper

1 tsp paprika

1/2 small onion

Instructions

Tomato Sauce

1. Cut the top of the tomatoes
2. Sprinkle with salt
3. Put it in the oven on 300°F for 30 minutes
4. Chop up the onion and the garlic and fry it in a pan with butter. Don't use oil if you can avoid it. Coconut oil is fine though
5. Blend the tomatoes and the bell pepper in a blender and pour it over the onion in the pan
6. Mix in the paprika powder
7. Heat up and mix in the basil
8. Salt and pepper

Pizza

1. Spread a thin layer of tomato sauce on the tortilla
2. Spread the Mozarella over the tomato sauce
3. Slice up the ham and the Sopressata and place it on the pizza
4. Salt & pepper the pizza. Sprinkle some oregano on there too
5. Bake the pizza in the oven (or a convection oven if you have that) for 10 minutes at 500°F
6. Sprinkle the chili flakes on the pizza
7. Finally spread the rinsed Spinach

Enjoy!