Jackson Jambalaya

I am aware most of my past recipes were not exactly suitable for inclusion in any diet program, other than the “I do not diet”, diet. Here is a dish that works well for those who want to follow a low carbohydrate (AKA Keto) diet. If you aren’t one of those folks, just consider this as a very tasty dish to add to your dinner rotation. 

At this point, we will all be better off if I make the statement that I am not a Physician or medical expert. Please consider this as information only and not any kind of recommendation for weight loss diet purposes. 

I will let you know that my wife has a degree in Nutrition and many years post graduate involvement as a professional in that business, for whatever (good, bad, or indifferent) that means.

The history of the Ketogenic diet as a treatment for epilepsy dates back to 500 BC, relying on the results of fasting methods to alter the body’s metabolism. In the 1920s, medical experts introduced a Low Carbohydrate (Ketogenic) diet as a treatment for childhood epilepsy and followed the treatment for two decades, until the development of antiepileptic drugs in the 1940s. The altered diet treatment is still used in a small number of children’s hospitals.

Whew!

As I understand, when a diet that is void or very low in carbohydrates is followed, the body’s metabolism changes to utilize fat as a fuel source instead of the carbohydrates normally utilized when they are present in the diet. One of the results is an increase in ketones in the blood stream, leading to the term “Ketogenic Diet” or "Ketosis". One of the indications of this state in a person is a “fruity, nail polish, ketone breath”. The nail polish smell is due to acetone being excreted through the lungs and introduced into the exhaled breath.

Double Whew!

There are many reports where following a diet low in or void of carbohydrates (as in not eating most of the things we like to eat, such as flour, corn meal, rice, pasta, potatoes, grits, starchy vegetables, most breads, gravy, roux, Popeye’s fried chicken crust, Cracker Barrel or Picadilly's country fried steak, bla, bla, bla) improves, hypoglycemic conditions,  fibromyalgia, overall energy level, athletic performance, general feeling of well-being, “flopsy, dropsy, mopsy, and cottontail” (Ok, maybe not those last four). Many who follow the diet, report varied improvements in wellness and overall feeling. These days, the diet is popular as a weight loss method, with reports of up to several hundred pounds weight reduction over a few years period of strict compliance with the diet combined with exercise.

Notice: Don’t trust me. Look it up and do your research, then form your own opinion.

A real benefit for me (Yes, I have followed this diet, off and on for the last twenty years) has been weight loss (60 plus pounds), improvement in an overall feeling of wellness, better LDL and HDL cholesterol ratio levels, and lowering my triglyceride level. I am not epileptic and have absolutely no opinion on that, but there are plenty of medical journal articles covering that subject if you want to do some serious medical study reading. 

Once again, do your research and form your own opinion.

Triple Whew!

I have many Keto recipes and most of the time, if I don’t use the term “Keto”, the recipes produce dishes tasty enough that there is no feeling that I am trying to push Keto dishes off on our friends.

I am afraid I have written too much. Let’s move on to a nice recipe for a really tasty dish.

Notice: for a non-Keto/higher carbohydrate version of this recipe, substitute rice, pasta, or mashed potatoes for the cauliflower pearls and real flour for the almond flour used to bread the chicken.

Here is my recipe for Chicken, Shrimp, and Asparagus with Lemon Cream Sauce.

(as shown here, the recipe serves two - four)

Ingredients:

10 ounces fresh or frzen cauliflower pearls
1 Tablespoon unsalted butter
1/2 pound fresh asparagus, trimmed and cut into 2-inch pieces
1/4 pound boneless skinless chicken breasts, cut into medallions and pounded thin
1 Tablespoon almond flour (for lightly coating chicken)
1/4 teaspoon garlic salt
1 Tablespoon olive oil
1 Tablespoon Shallot – fine mince
1/2 pound uncooked shrimp (31-40 per pound).
1 Tablespoon Cajun seasoning
1/2 cup heavy whipping cream
1 teaspoon grated lemon zest
2 Tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon pepper
3 Tablespoons water

Directions:

Peel shrimp and season with Cajun seasoning, Set aside.

Cook cauliflower in the microwave with butter, black pepper, and a little salt. Use a lid on the microwave proof dish or microwaveable bag and cook 4-6 minutes until the cauliflower is tender, then remove the lid and set aside. Dryer cauliflower is best, so drain if necessary.  This cooking step can also be done in the oven or stovetop.

Pound the chicken into 1/4 inch flattened pieces. Season the chicken with garlic salt, black pepper and lightly coat with almond flour.

In a large skillet, heat olive oil over medium heat. Add chicken and cook 8 – 10 minutes, until the chicken is lightly browned and cooked through. Remove chicken, cut into 1-inch fork sized pieces, and set aside.

Using the skillet where the chicken was cooked, sauté the shallot in butter until tender.

Remove the bottom 2 - 3 inch tough portions from the asparagus and cut the tender spears into 2 -3 inch pieces. 

Add asparagus and 2 Tablespoons water to the pan with the shallots and cook at a medium simmer with a lid for 4-5 minutes, until it is fork tender. Then remove the lid and reduce any remaining liquid to less than 1 Tablespoon.

Add the heavy cream and shrimp.

Cook for 2 – 3 minutes, until the shrimp turn pink.

Add the chicken medallions.

Stir in lemon zest and lemon juice. Taste the sauce for seasoning and add salt and pepper, if needed. Cook for another minute or two to set the sauce and coat the meat portions.

Serve over the cooked cauliflower pearls. 

In the future, I will post many more of the Keto dishes I have and will try to remember to tell you when my recipes are Keto.

Again, if you do not want to eat a low carb or Keto dish, substitute cooked rice, mashed potatoes, or pasta for the cooked cauliflower pearls, and regular AP flour for the almond flour.

Don't worry, I still have many non Keto recipes, like Mashed Potatoes or rice and gravy, birthday cake and oatmeal cookies.

Thanks for looking at my post.

God Bless you.