Instant Pot Keto Korean Short Ribs

 

Ingredients:

• 3 pounds bone-in beef short ribs
• salt
• pepper
• 1/2 cup beef stock
• 3 green onions, chopped
• 1 T Truvia nectar
• 1/4 cup rice wine vinegar
• 5 garlic cloves
• 1 T gochujang (Korean red chili paste)
• 1/4 cup Ponzu sauce (or Tamari, soy sauce, coconut aminos, Bragg’s liquid aminos)
• 1 1/2 inch cube of fresh ginger, peeled
• 1T sesame oil
• Ssamjang (dipping sauce see recipe below)
• large lettuce leaves
• fried caulirice
• chopped green onion for garnish
• sesame seeds for garnish

Directions:

1. Season the ribs with salt and pepper. Set aside and make the braising liquid.
2. Place the beef stock, green onion, Truvia nectar, rice wine vinegar, garlic, gochujang, Ponzu sauce, ginger, and sesame oil into a high-speed blender and pulse til liquified.
3. Use the Saute function of the Instant Pot to brown the ribs with a little olive oil. Brown them in batches if needed. Place the ribs back in the pot, pour the braising liquid over them, and cook on the Beef/Meat/Stew pressure cooker setting for 60 minutes.
4. Once done, shred the meat and serve with fried caulirice wrapped in lettuce leaves and with a dollop of ssamjang (recipe below) on top, and a garnish of chopped green onion and sesame seeds, or just pile it on a bowl of fried caulirice and dig in!

Ssamjang

Ingredients:

• 1/4 cup red miso ( I didn’t have Korean doenjang)
• 1 T gochujang
• 1 green onion, chopped
• 1 clove garlic, minced
• 2 T chopped red onion
• 2 T Truvia nectar
• 2 T sesame seeds
• 2 T toasted sesame oil

Directions:

1. Mix together the ingredients, stir well, serve,

Singapore Chow Mei Fun

Ingredients:

• 1egg, beaten
• 1 T olive oil
• 136 g chicken breast, chunk into chunks
• 113 g raw shrimp deveined, shelled
• 41 g red onion, thinly sliced
• 85 g broccoli slaw
• 33 g snow peas
• 25 g red bell pepper
• 3 g garlic, minced
• 1 T soy sauce
• 1 T ponzu sauce
• 1 T hot madras curry powder
• 1 T chili oil
• 82 g zucchini noodles

Directions:

1. Make an egg crepe – spray a pan with cooking spray and pour the beaten egg into the pan. Cook until the top is almost dry, the flip. Cook 30 seconds and remove to a plate to cool. Once cooled, roll tightly and cut across to make strips.
2. In a screaming-hot wok, add 1T live oil and saute the chicken until they are mostly done, remove and set aside and do the same with the shrimp.
3. Throw in the red onion and stir fry one minute, then add the broccoli slaw. Cook 1 minute. Add the red bell pepper and snow peas and cook for 1 minute.
4. Toss in ginger paste and garlic, cook 1 minute or so until they become fragrant, then toss in the soy sauce, lime juice and ponzu sauce. Cook 1 minute.
5. Add the chicken, shrimp and egg strips, stir to coat. Add the curry powder and chili oil, stirring to coat, then toss in the zucchini noodles, stir so that everything is coated. Serve.

 

 

 

Pan-Seared Sea Bass with Butter-Braised Leeks and Tomato Saffron Broth

 

For the leeks, I simmered them in SERIOUSLY a fuckton of butter slowly over very low heat for about 30-40 minutes.
Then I set them aside.

For the broth, I tossed 1lb of grape tomatoes with some olive oil, a splash of sherry vinegar and salt and then toasted them in a 400F oven for about 40 minutes.

Then I put them in a skillet with 1.5 cups shellfish stock ( water or chicken stock would be ok too. Bottled clam juice would work too). Bring it to a boil and then simmer, toss in a few capers (abt 1 teaspoon) gently crushing them with a wooden spoon. I let it simmer for a half hour and then strained it through a sieve and crushed the tomatoes to start as much juice as possible.

Then pour the liquid back into a saucepan and simmer. Add some sherry vinegar (abt 1.5 teaspoons), simmer over low heat and let reduce a bit. Soften a pinch of saffron in2 tablespoons of hot water, let sit for 10 minutes then add to the broth. Presto.

The sea bass I just seared in the leftover butter from braising the leeks 3 – 4 min per side.

Cauliflower Gratin with Smoked Gouda and Bacon

 

Break a head of cauliflower into florets and place them in a microwave-safe bowl along with a tablespoon of water. Cook on high for 6 minutes.

Then toss into a food processor with 2 T butter and pulse. Even slightly steamed, cauliflower is super fibrous and takes a long time in the food processor to get it down to a puree. I pour in some heavy cream through the feed tube (prob no more than 1/4 cup in all) until it’s the consistency I like. Pulse for 3 minutes.

Stop and scrape down the sides. Add in some shredded cheese. For this one, I used the brand Yancy’s Fancy smoked gouda with bacon. I also like to add shredded parm. Add a little salt and pepper. Pulse some more until everything is nicely smooth. Taste to adjust seasoning.

Pour into a buttered baking dish (or coated with a cooking spray). Dot with small cubes of butter, and/or sprinkle some more shredded cheese on top. bake in a 425F oven until golden brown and delicious, about 30 minutes or so.

Beef Taco Soup

Brown some ground beef (I use 2.5 oz), toss in chopped green onion (0.15 oz) and green bell pepper (0.8 oz). Let it soften then throw in some chopped cherry tomatoes (1.05 oz). add 2 T salsa, let cook til the tomatoes are mushy, add 1 cup beef broth and some taco seasoning (I make my own). Let simmer a bit, then top with sour cream and cheese.

Roasted Broccoli and Cheddar Soup

These are rough estimates of amounts:

Slice the florets off the stalks of broccoli, reserve the stems (I used 1 large crown, probably had about 2 cups of florets). Season the florets with olive oil, salt and pepper. Roast in a 425F oven until the tips of the florets are beginning to brown, about 15 minutes. Remove and set aside to cool.

Chop the broccoli stems roughly, chop 1 shallot and break off the florets of about 1/8 of a head of cauliflower. Set aside

Brown some bacon ends or chopped bacon until crisp. Set the bacon aside to drain on a plate covered with paper towels.

Deglaze with water or broth, then add 1 T of butter. Saute the broccoli stems, cauliflower and shallot until softened. Add 1 cup chicken broth and 1 cup whole milk. Bring almost to a boil, then lower heat, cover and let simmer until the veg is soft, about 15 minutes.

Puree with an immersion blender. Add 1 T boursin cheese and 1 cup shredded cheddar. Stir until the cheese has melted. Add the reserved roasted broccoli florets. Pulse a bit with the immersion blender to break up some of the florets. Add salt, pepper and hot sauce to taste, and more cheese as needed. Top with bacon and cheese.

Beef Tenderloin Salad

 

The dressing is simple:
3 T fish sauce
juice of 2 limes
1 teaspoon sugar (or equivalent sweetener – I used a packet of stevia)
thin slice of fresh ginger, smashed (regular ginger, not galangal)
pinch of black pepper
pinch of ground red pepper

Zoodles with Chicken and Spicy Peanut Sauce

 

 

A favorite way to have zucchini noodles, or zoodles, is accompanied by spicy peanut and chicken sauce.

I usually wing the sauce, mixing together crunchy PB, water, soy sauce, rice vinegar, chili oil, toasted sesame oil, ginger, garlic, cayenne. Sometimes I’ll add PB2 powder for a little extra protein, and a splash of sriracha for more flavorful heat. If i have lime juice, I’ll add a squeeze or two of that.

This is a pretty forgiving sauce, and reheats very well.

Chicken Taco Salad (without the taco)

Ingredients:

• 1 ounce shredded butter lettuce
• 2 teaspoons taco seasoning – I make my own, but you can use a mixture of chili powder, garlic powder and oregano
• 3 ounces of chicken breast
• 2 ounces of shredded cheddar
• 2 tablespoons salsa
• 2 tablespoons sour cream

Directions:

1. Preheat the oven to 425. Place the chicken breast on a large square of foil and sprinkle with your taco seasoning. Fold the foil up and crimp the ends together, making a nicely sealed packet.
2. Bake in the oven for 15 – 18 minutes.
3. Remove the breast from the foil packet right away and cut into shreds.
4. Layer over your shredded lettuce and top with cheddar, salsa and sour cream.

Calorie Information:

Ingredients	Weight	Calories
shredded lettuce	1.2 oz	3
salsa	2 T	10
sour cream	2T	60
chicken	3.2 oz	150
shredded cheddar	1.4 oz	160
		383 calories

Homemade Taco Seasoning

Ingredients:

• 4 tablespoons chili powder
• 2 tablespoons cumin
• 1 tablespoon sea salt
• 1 tablespoon black pepper
• 2 teaspoons sweet paprika
• 1 teaspoon chipotle powder – I use a dried chipotle chili and grind into a powder in a spice grinder
• 1 teaspoon oregano
• 1 teaspoon granulated garlic or regular garlic powder
• 1 teaspoon onion powder
• 1 teaspoon red pepper flakes
• 1/2 teaspoon thyme
• 1/2 teaspoon jalapeno flakes

Directions:

Mix together Store in an air-tight container – I use empty spice jars.

Curried Cauliflower and Chicken Soup