Low Carb Friends  
Netrition.com - Tools - Reviews - Faces - Recipes - Home


Go Back   Low Carb Friends > Recipes and Menus > Low Carb Recipe Help & Suggestions
Register FAQ Search Today's Posts Mark Forums Read


Reply
 
LinkBack Thread Tools Display Modes
Old 08-12-2013, 11:55 AM   #1
Very Gabby LCF Member!!!
 
buttoni's Avatar
 
Join Date: Jul 2011
Location: Central Texas
Posts: 4,167
Gallery: buttoni
Stats: 196/170/150
WOE: Atkins Start 4/09
Start Date: 4/21/09 Height 5'5", Age 64
Mediterranean Beef and Eggplant

I made this dish while I had out-of-town family visiting last week. It was a hit and definitely a keeper for my ground beef recipe rotations from now on. I always keep some sofrito in the freezer, so "piece-o-cake", as my Dad used to like to say.

This is one of those dishes I just threw together. I had family visiting. I needed easy. I needed fast. As with many “toss-in-the-skillet-as-you-go” recipes, they often turn out better than those sophisticated 20-ingredient, multi-phase culinary works of art. But you guys know by now I’m all about EASY in the kitchen. All I can say is this dish didn’t let me down. My brother, once a chef himself, really liked this dish. Hubby liked it, too! I call it Mediterranean, but with the seasoning ingredients, it could just as easily have been called Spanish or Puerto Rican. But regardless of what I named it, this one’s definitely a keeper and I’m sure I’ll be making it again! This dish is suitable for all phases of Atkins, Paleo, or Primal followers.

INGREDIENTS:

12 oz. zucchini (I used Mexican zucchini, called Calaba)
2 T. olive oil
1 lb. ground beef (I used grass-fed)
10 oz. eggplant, peeled and chopped coarsely
2 oz. onion, sliced or chopped
2 oz. red bell pepper, chopped
3 plum (Roma) tomatoes, chopped coarsely
8 black olives, pitted and chopped
3 T. my sofrito sauce: (see below)
Dash each salt and black pepper

DIRECTIONS: I’m totally addicted to my new sofrito sauce. But if you’re not familiar with it and don’t happen to have that made up, make up a recipe of the sofrito sauce as instructed in that recipe at the link above and set aside for now. Using a julienne peeler or spiral noodle maker, cut the zucchini into “zoodles”, as I like to call them. Set the “zoodles” aside for now as well.

In a large non-stick skillet or wok over high heat, brown the ground beef and onion until no longer pink and onion is about tender. Add the eggplant cubes and saute on medium heat, stirring occasionally, until they begin to soften. Add the red bell pepper and tomatoes and continue cooking, stirring as needed, until they just begin to soften. Stir in the 3 T. sofrito sauce, salt and black pepper. Simmer on low heat just until the vegetables are fully cooked but the eggplant is not reduced to mush. Stir in the chopped olives last, as they really need no cooking.

While the meat mixture is simmering, saute the “zoodles in the 2 T. olive oil in another non-stick pan on low heat, gently lifting and stirring them with a kitchen fork, just until they are wilted and no longer taste raw (about 2-3 minutes max). Again, you don’t want to overcook them for best visual appeal. When all appears ready, plate ¼ of the “zoodles” on each plate and top with 1/4 of the meat mixture. Serve at once with your favorite hot low-carb bread and butter and ENJOY!

NOTE: This would also be good made with ground lamb.

NUTRITIONAL INFO: Makes 4 servings, each contains:

352 calories
26 g fat
12.3 g carbs, 4.0 g fiber, 8.3 g NET CARBS
22 g protein
201 mg sodium
566 mg potassium
13% RDA Vitamin A, 15% B6, 45% C, 12% E, 21% copper, 40% iron, 11% magnesium, 23% manganese, 9% niacin, 10% phosphorous

SOFRITO Sauce:

INGREDIENTS:

½ bunch of fresh cilantro
4 large green onions
4 garlic cloves
2 oz. red bell pepper (or green)
¼ c. parsley
¼ c. extra virgin olive oil (more if you want a thinner sauce)

DIRECTIONS: Pulse all ingredients in a food processor or blender until chopped and blended. Don’t pulse too long. You want it coarsely chopped about like pickle relish. Store your sofrito in a lidded jar in the refrigerator if not using immediately. It can also be frozen in plastic bags.

NUTRITIONAL INFO: Makes about 1½ c. (20 tablespoons), each tablespoon contains:

28 calories
2.74 g fat
.88 g carbs, .24 g fiber, .64 g NET CARBS
.24 g protein
10 mg sodium
40 mg potassium
8.6% RDA Vitamin C
__________________
Peggy
My recipe website: http://buttoni.wordpress.com/
buttoni is offline   Reply With Quote

Sponsored Links
Old 08-12-2013, 12:10 PM   #2
Blabbermouth!!!
 
rosethorns's Avatar
 
Join Date: Oct 2002
Location: Puyallup. WA
Posts: 5,621
Gallery: rosethorns
Stats: 252/140/150
WOE: atkins I eat non allergic food
Start Date: restarted 1-07
Man Peggy that looks good. I love eggplant and don't know enough dishes to use it in. Thanks

There is one that is Turkish and uses eggplant and yogurt and I don't know what else. I had it one time.
rosethorns is offline   Reply With Quote
Old 08-13-2013, 02:55 AM   #3
Very Gabby LCF Member!!!
 
buttoni's Avatar
 
Join Date: Jul 2011
Location: Central Texas
Posts: 4,167
Gallery: buttoni
Stats: 196/170/150
WOE: Atkins Start 4/09
Start Date: 4/21/09 Height 5'5", Age 64
Thank you, Esther. My Dad was stationed in Iran when I was young and they do a LOT of delicious dishes there with eggplant and lamb, sometimes goat meat (beef isn't as prevalent there as in the States). Turmeric and sumac are common spices used there. I love eggplant, too, and cook it often as a result of our 2 years of culinary exposure to Iranian cooking. Our motor pool assigned driver and our maid taught Mom (and me through watching) how to cook a lot of their common dishes.

Last edited by buttoni; 08-13-2013 at 02:57 AM..
buttoni is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On



All times are GMT -7. The time now is 10:57 PM.


Copyright ©1999-2014 Friends Forums LLC. All rights reserved. - Terms of Service | Privacy Policy
LowCarbFriends® is a registered mark of Friends Forums, LLC.