BBQ Jack Fruit

I’m trying to eat less meat for my health. Trouble is – I love meat. The thought of just having a salad for dinner makes me sad. I heard about jackfruit awhile back. While wondering around Whole Foods, I found a can of it. Why not . . .

My son and I tried it out of the can. Not horrible, but didn’t seem like a meat. Tastes like a mild artichoke out of the can. I stumbled upon a few recipes for making BBQ sandwiches out of it and picked a few things from each.

Actually, it turned out fantastic.

1 can of jackfruit (rinsed)
1/2 cup or so of chopped onion
a few dashes of liquid smoke
BBQ sauce

Over medium heat, cook the jackfruit and chopped onion for around 10 minutes. I added water whenever it started to stick – maybe 1/4 cup or so. You can add water as often as you want. You probably could cover and lower the temp, but I never seem to do this.

After the 10 minutes or so, smash the jackfruit with a potato masher or use two forks to give it a stringy pork BBQ texture. Add some bbq sauce and let it heat through. Put on your favorite bun and enjoy!

Meatball Stroganoff

  • 1 lb ground beef (80/20)
    1 egg
    1/4 cup almond flour
    1 tsp kosher salt
    1/4 tsp black pepper
    1/2 tsp garlic powder
    1/2 tsp onion powder
    1 tsp dried parsley
    1 tsp Worcestershire sauce
  • (I usually just buy meatballs premade and just make sauce)
  • 2 Tbsp butter (for frying)
  • 1 Tbsp butter
  • 2 cups sliced mushrooms (white or cremini)
  • 1 cup sliced onions
  • 1 clove garlic, minced
  • 1 1/2 cups beef broth
  • 3/4 cup sour cream
  • 1/4 tsp xanthan gum (or use flour)
  • salt and pepper to taste
  • 2 Tbsp fresh parsley, chopped
  • Combine the meatball ingredients (except the butter) in a medium bowl and mix well.
    2.Form into 12 meatballs.
    3.Heat the 2 Tbsp of butter in a large, nonstick saute pan.
    4Cook the meatballs on medium heat in the butter until browned on all sides and cooked through (2-3 minutes per side.)
    Remove the meatballs from the pan and set aside.
  • Add the 1 Tbsp of butter and the 2 cups of sliced mushrooms to the pan.
  • Cook until the mushrooms are golden and fragrant (4-5 minutes.)
  • Remove the mushrooms from the pan.
  • Add the onions and garlic and cook for 3-4 minutes or until softened and translucent.
  • Remove the onions from the pan.
  • Add the beef broth to your pan and scrape the bottom to get all the yummy bits off.
  • Whisk in your sour cream and xanthan gum until smooth.
  • Add the meatballs, mushrooms, onions and garlic back to the pan and stir.
  • Simmer on low for 20 minutes.
  • Season with salt and pepper to taste.
  • Garnish with the fresh parsley right before serving.
  1. Combine the meatball ingredients (except the butter) in a medium bowl and mix well.
  2. Form into 12 meatballs.
  3. Heat the 2 Tbsp of butter in a large, nonstick saute pan.
  4. Cook the meatballs on medium heat in the butter until browned on all sides and cooked through (2-3 minutes per side.)
  5. Remove the meatballs from the pan and set aside.
  6. Add the 1 Tbsp of butter and the 2 cups of sliced mushrooms to the pan.
  7. Cook until the mushrooms are golden and fragrant (4-5 minutes.)
  8. Remove the mushrooms from the pan.
  9. Add the onions and garlic and cook for 3-4 minutes or until softened and translucent.
  10. Remove the onions from the pan.
  11. Add the beef broth to your pan and scrape the bottom to get all the yummy bits off.
  12. Whisk in your sour cream and xanthan gum until smooth.
  13. Add the meatballs, mushrooms, onions and garlic back to the pan and stir.
  14. Simmer on low for 20 minutes.
  15. Season with salt and pepper to taste.
  16. Garnish with the fresh parsley right before serving.

I serve with zoodles. I add them the last few minutes of cooking to soak up the flavor . . .

https://mealplannerpro.com/member-recipes/Keto-Beef-Stroganoff-Meatballs-Recipe-829964

Cauliflower Breadsticks

Ingredients

  • 4 cups cauliflower riced, about 1 large head of cauliflower
  • 4 eggs
  • 2 cups mozzarella cheese I used a Tex Mex blend
  • 3 tsp oregano
  • 4 cloves garlic minced
  • salt and pepper to taste
  • 1 cup mozzarella cheese or more, for topping

US Customary – Metriclove what you see?Follow @jocooks on Pinterest!

Instructions

  • Preheat oven to 425 F degrees. Prepare 2 pizza dishes or a large baking sheet with parchment paper.
  • Make sure your cauliflower is roughly chopped in florets. Add the florets to your food processor and pulse until cauliflower resembles rice.
  • Place the cauliflower in a microwavable container and cover with lid. Microwave for 10 minutes. Let the cauliflower cool just until there’s no more steam coming from it. Place the microwaved cauliflower in a large bowl and add the eggs, 2 cups of mozzarella, oregano, garlic, salt and pepper. Mix everything together.
  • Separate the mixture in two and place each half onto the prepared baking sheets and shape into either a pizza crust, or a rectangular shape for the breadsticks.
  • Bake the crust (no topping yet) for about 25 minutes or until nice and golden. Don’t be afraid the crust is not soggy at all. Once golden, sprinkle with remaining mozzarella cheese and put back in the oven for another 5 minutes or until cheese has melted.
  • Slice and serve.

https://www.jocooks.com/recipes/cheesy-cauliflower-breadsticks/

Instant Pot Marinara

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: 1 quart

A rich, flavorful basic marinara sauce that uses fresh tomatoes. A wonderful way to use up an abundance of tomatoes from the garden.

Ingredients

  • 3 Tbsp olive oil
  • 1/2 onion chopped
  • 8 large tomatoes, peeled and cut into big chunks
  • 6 cloves garlic, minced
  • 1 bay leaf
  • 1/2 C red wine
  • 1 Tbsp honey
  • 2 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried marjoram
  • 1/2 tsp black pepper
  • 1 tsp salt
  • 2 tsp balsamic vinegar

Instructions

  1. In your Instant Pot, add the olive oil, onion, and garlic and saute until soft.
  2. With the saute feature still on, add the large tomatoes, and bay leaf and saute for 4-5 minutes until tomatoes start to get soft and release their natural juice.
  3. Turn the saute feature OFF, and add the red wine, honey, basil, oregano, marjoram, black pepper and salt and give it a good stir. Place the lid on the Instant Pot, seal the valve and set the pot for manual (high pressure) for 5 minutes.
  4. Once the pot beeps finished, release the pressure, and add the balsamic vinegar before using your immersion blender (or, if without, pour into your blender) to blend until smooth. Test, and flavor with additional salt/pepper if needed.
  5. Pour into canning jars leaving at least one inch of head room – refrigerate or, freeze for up to 3 weeks.

Southwestern Pasta Salad

INGREDIENTS

FOR THE PASTA SALAD

kosher salt

1 lb. dry pasta, such as elbow, bow tie, or rotini

1 15-oz. can corn kernels

1 15-oz. can black beans

1 c. shredded Cheddar

1 c. halved cherry tomatoes

2 avocados, diced

1/3 c. Chopped cilantro

FOR THE DRESSING

1 c. Greek yogurt

1/3 c. extra-virgin olive oil

1 tbsp. honey

1 tbsp. apple cider vinegar

2 cloves garlic, minced

2 Limes, juiced

1/2 jalapeño, chopped

1 1/2 tbsp. Taco Seasoning

kosher salt

 

DIRECTIONS

  1. In a large pot of salted boiling water, cook pasta according to package directions until al dente. Drain and and cool, 5 minutes.
  2. Meanwhile, make dressing: Whisk all ingredients together. Taste and add salt as desired.
  3. Stir corn, black beans, cheese, tomatoes, avocados and cilantro in with pasta. Toss with dressing. Cover tightly and refrigerate 1 hour before serving.

SALLY MCKENNEY

Healthy Chicken Casserole

2 c. wild rice, cooked according to package instructions
2 tbsp. olive oil
1/2 onion, chopped
2 medium sweet potatoes, peeled and cut into small cubes
1 lb. brussels sprouts, trimmed and quartered
1 tsp. dried thyme
1/2 tsp. paprika
kosher salt
Freshly ground black pepper
1/4 c. chicken broth
2 lb. boneless, skinless chicken breast
1/2 c. dried cranberries
1/2 c. sliced almonds
DIRECTIONS
  1. Preheat oven to 350 and grease a 9X13 baking dish.
  2. First, make chicken. Heat 1 tablespoon of olive oil in a large skillet. Season chicken all over with salt and pepper. Add chicken to skillet and cook for 6-8 minutes pre side, or until cooked through. Let rest for 10 minutes, then cut each breast into bite sized pieces.
  3. In a large high sided skillet over medium heat, heat oil. Add onion, sweet potato and brussels sprouts. Season with thyme, paprika, salt and pepper. Sauté until vegetables are slightly softened, about 5 minutes. Add chicken broth, bring to a simmer, and cover for an additional 5 minutes.
  4. Mix in prepared rice, prepared chicken and cranberries. Transfer mixture to baking dish, top with sliced almonds, and bake 20 minutes.
  5. Let cool 5 minutes and serve.
Healthy Chicken Casserole Vertical
ETHAN CALABRESE
https://www.delish.com/cooking/recipe-ideas/g3338/best-weeknight-dinners/?src=arb_fb_d&mag=del&slide=2

Seafood Gumbo – like the Boathouse

(see below for Crockpot and cheaper variations)

Gumbo

1 lb okra – frozen sliced

1 onion

1 green pepper

½ cup celery

4 cups water

1 lb shrimp

½ lb crab claws

2 cans diced tomatoes

1 sm can tomato sauce

Lots of Old Bay (1-2 Tablespoons)

Bay leaves

Garlic powder

Using a few tablespoons evoo, fry okra for about 20 minutes. Chop the veggies. Add to okra. Cook until translucent and okra is no longer “ropey”. Add everything but seafood. Bring to boil. Add seafood and simmer for about 30 minutes. Makes about 8 bowls of gumbo.

Crockpot Version – Add all ingredients besides seafood to crockpot. Cook on low for 6-8 hours (or longer). Add seafood. Cook on high until shrimp is cooked through (around 10-20 minutes). 

Slightly cheaper gumbo version (sub fish and scallops for crab claws)

Gumbo

28 oz frozen okra – frozen sliced

1 ½ – 2 onions

1 1/2-2 green pepper

1 cup celery

6 cups water

1 lb shrimp

1 lb bay scallops

piece or two of tilapia

3 cans diced tomatoes

1 large can tomato sauce

3 T Lots of Old Bay

Bay leaves

1 tsp Garlic powder

Using a few tablespoons evoo, fry okra for about 20 minutes. Chop the veggies. Add to okra. Cook until translucent and okra is no longer “ropey”. Add everything but seafood. Bring to boil. Add seafood and simmer for about 30 minutes. Makes about 8 bowls of gumbo.

Pasta with Tomatoes, Zucchini, and Pesto

Ingredients
12 oz. fettuccine
1 1/2 c. fresh corn kernels
2 small zucchini
1 pt. cherry tomatoes
1 tbsp. olive oil
c. pesto
kosher salt
Pepper
4 oz. bocconcini (small fresh mozzarella balls)
Torn fresh basil leaves
Directions
  1. Cook the pasta according to package directions, adding the corn during the last 2 minutes of cooking. Reserve 3/4 cup cooking liquid, drain the pasta, and return it to the pot.
  2. Meanwhile,  grate the zucchini on the large holes of a box grater, turning the zucchini to grate the outside first (discard the soft core). In a large bowl, toss together the tomatoes, olive oil, 2 tablespoons pesto, and 1/4 teaspoon each salt and pepper. Fold in the zucchini and mozzarella.
  3. Toss the pasta with the remaining pesto and 1/4 cup of the reserved pasta water (adding more if the pasta seems dry). Fold in the tomato-zucchini mixture and sprinkle with basil, if desired.
Pasta with Tomatoes, Zucchini, and Pesto
CON POULOS

Zucchini Fries

Ingredients
5 large zucchini, ends trimmed and cut into thick matchsticks
kosher salt
1 c. flour
2 large eggs, beaten
1/4 c. whole milk
2 c. panko breadcrumbs
1/2 c. freshly grated Parmesan, plus more for sprinkling
Extra-virgin olive oil, for drizzling
Freshly ground black pepper
Warm marinara, for dipping

 

Directions
  1. Preheat oven to 425°. Season zucchini with salt and toss in flour in a shallow bowl or plate. Whisk eggs with milk in a small bowl.
  2. In another bowl, add Panko and Parmesan. Working in batches, dredge each piece into flour, egg (letting excess drip off), then Panko, and transfer to a baking sheet. Drizzle with olive oil, season with pepper and garnish with Parm.
  3. Bake until tender golden, 18 to 20 minutes. Serve with marinara.

https://www.delish.com/cooking/recipe-ideas/recipes/a43640/zucchini-fries-recipe/

Cheesy Scalloped Zucchini

Ingredients
2 tbsp. butter (plus more for buttering pan)
2 cloves garlic, minced
2 tbsp. flour
1 1/2 c. whole milk
1 1/2 c. shredded Gruyère, divided
1/2 c. freshly grated Parmesan
kosher salt
Freshly ground black pepper
pinch of nutmeg
4 medium zucchini, sliced crosswise into 1/4” coins
2 tsp. chopped fresh thyme
Chopped fresh parsley, for garnish

 

Directions
  1. Preheat oven to 375° and butter a medium casserole dish.
  2. In a large skillet over medium heat, melt butter. Add garlic and cook until fragrant, about 1 minute. Whisk in flour and cook until flour is golden and starts to bubble, about 1 minute more. Add milk and stir until mixture comes to a simmer. Boil until slightly thickened, about 1 minute.
  3. Turn off heat and add 1 cup Gruyère and Parmesan. Stir until cheese has melted, then season with salt, pepper and nutmeg.
  4. Add a layer of zucchini to the baking dish, overlapping the zucchini slices. Season with salt and pepper and pour about one-third of the cream mixture over zucchini. Sprinkle some of the remaining Gruyère on top, then sprinkle thyme on top of cheese.
  5. Make two more layers with remaining zucchini slices, cream mixture, cheese and thyme. Bake until bubbly and golden on top, 23 to 25 minutes.
  6. Garnish with parsley and serve warm.

https://www.delish.com/cooking/recipe-ideas/recipes/a52242/cheesy-scalloped-zucchini-recipe/