Search This Blog

Saturday, March 21, 2015

Jo's Crock Pot Chicken and Vegetables and Cast Iron Skillet Fried Cauliflower Rice

My friend Jo is up from Florida and decided to fix us a crock pot full of vegetables and chicken with fried cauliflower rice.  Very low carb, low fat, low glycemic index, low in calories and gluten free.  Very easy and with most of my recipe's you can vary the vegetables to suit yourself.  Cauliflower rice can be a meal unto itself.  Just  use it  like rice.  Today,  we decided to have the crock pot chicken and vegetables with it.  This was absolutely delicious.  Jo did a wonderful job.  Love having her visit.

Crock Pot Chicken and Vegetables

2.5 pounds of boneless, skinless chicken tenders or breasts
4 cups of Vegetable Blend (frozen) 
Salt and pepper to taste
chicken or beef bouillon - 3 cubes
1/4 cup balsamic vinegar or red wine vinegar
1/2 cup of hot water
2 Tablespoons of extra virgin olive oil
1 cup mushrooms sliced
2 droppers of liquid Stevia
1 Tablespoon garlic minced (optional)


EVOO in bottom of crock pot 
Place chicken in bottom
Salt and pepper chicken
Place Vegetable Blend on top
Place Mushrooms on top of Vegetables
Salt and Pepper to taste
Add Garlic

Let cook1 hour

Take 1/2 cup hot  water and mix bouillon in with the water.
1/4 cup balsamic vinegar
Add into crock pot over vegetables
Cook until chicken is tender - about 3 hours on high.

Cast Iron Skillet Fried Cauliflower Rice


1 small head of cauliflower
1 small package of mixed vegetables (frozen)
3 Tbls Braggs Liquid Aminos - (Can substitute low sodium soy sauce g/f)
2 teaspoons minced garlic
1/2 cup diced onion

Salt and Pepper to taste
2 teaspoons Extra Virgin Olive Oil


Cut cauliflower in small pieces
Put in Blender
Blend until it is the consistency of rice

In Black Cast Iron Skillet add olive oil, mixed vegetables, and cauliflower
Add in onions and garlic
Add salt and pepper to taste
Saute on medium heat until it changes colors about 2 to 3 minutes

Add in Liquid Aminos and heat for another minute.

Serve hot.

Serve with  crock pot chicken and vegetables.


Wednesday, March 18, 2015

Cast Iron Skillet Potatoes

Several times a week, I use my cast iron skillets.  I have a variety of sizes and love to use them.  They are so versatile.  Use on the stove or pop into the oven.  They are just great.  

 This is a  recipe that you can change  up in so many different ways.   Just change the ingredients and add  your favorite vegetables.  For instance, just leave out the ham or Canadian bacon.   I have even taken bacon and topped the potatoes with it while they were cooking.  I know you will enjoy using this recipe and making it your own.


1/4 cup bell pepper (red, orange or green or a mixture)  (chopped)
1/4 cup onion (chopped)
1/4 cup cooked ham or Canadian bacon (optional)
1/4 cup mushrooms (optional)
3 to 4 tbls. coconut oil
salt and pepper
4 or 5 potatoes thinly sliced with skins (or amount needed to fill skillet.)
salt and pepper
garlic to season
Italian seasoning - Sprinkle to your liking
1/2 to 1 cup of grated cheese


Saute in a black cast iron skillet the veges and ham (if using)  in coconut oil.
Season with salt and pepper.
Remove vegetable mixture and set aside to use later.

Slice potatoes thinly and arrange loosely in a circle around skillet
Season with salt and pepper, garlic and Italian seasoning.
Cover pan and cook potatoes on 375 degrees for about 1 hour.

Remove from oven.
Add veges on top
Add cheese -  mozzarella or parmesan are great.

Put back in oven for about 15 minutes or until cheese melts. 

Skillet potatoes

Black Skillet Frittata

I love this recipe because it is so easy and fun to make.  It is all made in one small black skillet and a bowl.  This means easy clean up.  Also, I enjoy varying the ingredients to make it taste different.  The recipe here can be varied by changing the vege's, adding or changing the meats, or simply changing the cheese in the recipe.  I think it is very healthy and adds quite a bit of protein to your diet.   It is also gluten free.   Try it, I think you will enjoy.

Preheat over to 375 degrees:


Fluff  in a bowl and set aside:
5 large eggs
1/4 cup unsweet almond coconut milk
salt and pepper
1/2 cup mozzarella cheese

In small black skillet:

Add 2 to 3 tablespoons olive oil or coconut oil  to saute your ingredients:  (Feel free to vary or change up)

1/4 cup bell pepper
1/8 cup onion
1/4 broccoli florets
1/4 cup chopped canadian bacon (or ham, etc.)
1 Tbls chopped tomatoes or salsa

Saute ingredients until soft.  Pour fluffed egg mixture on top of vegetables.  Let sit on hot eye that has been turned off  about 1 minute.  Place in the oven and cook 10 to 15 minutes.  Serve hot.

These amounts and ingredients can change.  My Mom is now on a soft foods diet and she likes it.  I serve this for breakfast, brunch or lunch.  Really anytime I need a quick meal.