I have taken the traditional Korean barbeque Asian flavor marinade and chosen a non-traditional cut of meat, a chuck roast, generally a tougher cut for this recipe.  This flavorful marinade breaks down the tough connective tissues resulting in a flavorful seared tender beef covered with onions, mushrooms and ginger and a savory-sweet gravy melting in your mouth with each bite.  On a Ketosis Diet, this easy recipe is great for beginners and delivers incredible results every time.  Chuck roasts are inexpensive cuts of beef that cook at a low temperature for a few hours.  Serve healthy vegetables on the side with the roast and you have a one-dish meal prepared. 

There are so many regional varieties of BBQ around the world.  Korean BBQ apart from the traditional American BBQ, has an Asian flavor of soy sauce, garlic, ginger, sesame oil and sometimes a distinct “sweet” taste of ground pear and honey.  Korean BBQ is one cuisine that is quickly increasing in popularity across the United States.  American BBQ styles include cuts of pork, ribs, brisket, or chicken and is dry rub or basted in BBQ sauces, slowly roasted then smoked.  Korean BBQ will generally center on beef and pork that is marinated, sliced, grilled or pan seared.  A well-known traditional Korean barbeque dish Bulgogi is served at many Korean restaurants. 

Generally cooking a chuck roast or rump roast, 3-pound roast cooks 3-3.5 hours, cooking a 4-pound roast for 3.5-4 hours and a large 5-pound roast for 4.5-5 hours.  Check the roast with a fork, if it is tough, the roast needs more time to cook.  Always keep the top covered to ensure even cooking and a constant hot temperature.  Select a roast that has marbling in it- this cut carries flavor and helps make the gravy flavorful and mouth-watering! 

Add soy sauce, sesame oil, rice vinegar, rice wine and brown sugar to large mixing bowl.

Whisk marinade mixture until brown sugar has dissolved.

Add sliced ginger and garlic to marinade and mix.

Add spicy chili sauce if desired to add a hint of spicy flavor.  Mix marinade to combine all ingredients.

Clean two brown onions and thinly slice and add to marinade. 

Marinate chuck roast.

Add sliced onions to marinade and cover chuck roast. Refrigerate for at least 8 hours.

Chuck roast marinated for two days.

Add chuck roast to large dutch oven and brown all sides of roast.  Add garlic pieces and sliced onions to pan and caramelize.  

Remove onions and garlic pieces after caramelizing. 

Add beef broth and additional water if needed to cover all of the meat.  Add garlic – onion – ginger mixture on top of the meat.

Cover with a foil lid and seal well.  Cook for 2-3 hours until tender.

Remove roast from pan and let rest for 30 minutes. 

Take remaining juices and thicken to form a gravy to serve with meat.  

Pour gravy over meat and heat in 250 degree oven 5-10 minutes.  *Watch carefully that the meat doesn’t burn from the slight sugar in the gravy.

Serve pot roast with fresh veggies and quinoa…a great meal on a KETO Diet.  

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STIR-FRYING, a continuous stirring-scooping-tossing motion to ensure even cooking…a quick way to cook thin uniform pieces of meat and vegetables in a small amount of fat in an open pan– a variation on sautéing.  Finishing the dish by adding natural juices to the pan, letting the liquid bubble and thicken and coat the ingredients. 

A GREAT WAY TO COOK ON A KETO DIET…USE YOUR IMAGINATION WITH DIFFERENT COMBINATIONS OF MEAT, FISH AND VEGETABLES.

My grandmother never had a recipe and knew the dish by smell and feel, sensing exactly when the pan was hot enough to add the meat, or how much ginger and soy sauce…enough to flavor the HOT blistering oil that she poured over the meat and vegetables.  A wonderful aroma that filled the house…the ultimate childhood comfort food. 

COOKING TIPS ON STIR-FRYING****

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You ask is lamb good for a KETO diet?  You’re good to have meat on a ketogenic diet and this includes fatty meat such as lamb, pork and poultry with the skin on.  This is good news for the taste buds as fat helps to add a lot of flavor! 

My favorite way to cook lamb is to add spices (coriander, cumin and turmeric, ginger and dried hot chilies) or ‘curry powder’ and pan-sear the lamb.  For the sake of time I cook this fast, easy and very flavorful way to prepare boneless leg of lamb.

Cooking lamb pieces is very similar to cooking a filet mignon steak. In fact, this recipe could easily substitute a filet if you don’t have fresh lamb. But, if you get the chance, I highly recommend trying this pan-seared curry – thyme lamb steak recipe. It’s delicious, super easy, and ready in just 25 minutes. Hard to beat that!

Curry is the use of combinations of spices or herbs and the term is generally limited to dishes prepared in a sauce.   Curry powder is a commercially prepared mixture of spices (coriander, cumin, turmeric & ginger), is largely a ‘Western’ creation.  Dishes called ‘curry’ may contain fish, meat, poultry, or shellfish, either alone or in combination with vegetables.  Since the mid-20^th century, curries of many national styles have become popular and have become part of international fusion cuisine (Indian, Southeast Asia, East Asia, South Africa & West Indies).

I’ve cooked ‘curries’ which may be either ‘dry’ or ‘wet’.  Dry curries are cooked with very little liquid and allowed to evaporate, leaving the other ingredients coated with the mixture. Wet curries contain significant amounts of sauce or gravy based on yogurt, cream, coconut milk or cream, legume puree, tomato puree, sauteed crushed onion or broth.

The post PAN SEARED CURRY-THYME BONELESS LEG OF LAMB STEAKS-KETO COOKED first appeared on Spicy Asian Guy Cooks Keto.

What is your favorite way to eat rice?  Plain white or fried with soy sauce? Chinese cooking and a side of rice!  Rice is incredibly high in carbs and isn’t nutritious at all…other than to sop up all the wonderful gravy and sauces to any Asian dish. How many times have you eaten at an Asian restaurant and ordered additional sides of rice…overeaten more than one cup of measured rice (equivalent to consuming a few days worth of CARBS in one sitting).  You leave feeling bloated and stodgy for hours!

The previous food blogs I’ve posted need a side dish of “RICED CAULIFLOWER” to sop up all the wonderful natural juices and flavors.

KETOGENIC RICED CAULIFLOWER is “faux rice”, or low carbohydrate cauliflower rice.  One large head of cauliflower will yield 6-8 cups of cauliflower rice.  When making the rice for your family, allow one cup per person as a small side dish.  it is a quick and easy way to add an Asian staple on a low carbohydrate diet.  Cauliflower is low in carbs, high in fiber, full of Vitamin A, B6 and C.  I’ve added several fresh vegetables that add a “crispness” & “color” to the dish.  For a hearty one dish meal, add additional vegetables…use your imagination!

The easiest way to chop the cauliflower is to use a food processor (pulse button) or hand grate with a food grater.  For a quick alternative, buy a bag of pre-riced cauliflower in the frozen produce section.

Cauliflower has 25 calories per cup vs. 218 calories for a cup of cooked brown rice (carbs: 5 g per cup for cauliflower and 46g for a cup of brown rice). 

Cauliflower 1 cup serving: 5.3g carbs, 2.5g fibre, 2.4g sugar, Vit A 0.3%, Vit B6 10%, Vit c 77%, calcium 2.2%, iron 2.4%, magnesium 4%
White rice  1 cup cooked : 53.2g carbs, 0.6g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 0.6%, iron 15%, magnesium 21%
Brown rice 1 cup cooked : 44.8g carbs, 3.5g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 2%, iron 4.5%, magnesium 21% (% of your daily requirement)

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I transformed a classic stir fry dish that can be quickly prepared and cooked while on a healthy “KETO” diet.  Cantonese beef tomato stir-fry is one of my favorite “comfort food recipes”.  This dish is often served at Chinese restaurants as a “rice plate” (saucy, gravy entrée poured over rice) for a quick meal.  The typical flank steak sliced into 1/4-inch thick pieces has a sauce base of ketchup, soy sauce, sugar, sesame oil, ground pepper, fresh ginger, garlic and large ripe tomatoes cut into wedges.  Most Asian tomato-soy sauce bases are full of ketchup and sugar, omit them from your diet. 

My version of the spicy sausage tomato stir-fry is a healthy alternative to the beef tomato stir-fry recipe.  I added more vegetables; colorful bell peppers and celery to the stir-fry.  The original recipe already had sliced onions, ginger, garlic and tomatoes.  Use your imagination and add additional vegetables to the stir-fry mixture. 

My maternal grandfather (lovingly called “gramps”) often cooked this stir fry tomato dish with a “spicy twist”.  Gramps was raised in Mississippi and often cooked with a Southern “spicyness” to his Asian cooking.  He substituted a “spicy sausage” alternative to the sliced flank steak.  My grandparents owned a grocery store with a full deli & fine meats butcher shop.  Gramps always ground his own sausage and ground beef.  I have fond memories of spending time with him at the butcher shop.  Unfortunately,  the original sausage recipe was never written down to add to our family heirloom recipe collection.

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Sushi on a low carb diet is a challenge! Usually, low carb sushi choices are limited. Most sushi is high in carbs, because of the rice and the different “sweet” sauces.  When eating at sushi restaurants, you really have one keto friendly option, which is sashimi.

With a busy schedule and limited time, I’m constantly creating food that I can prepare the ingredients and it will only take 20 minutes and it’s ready to serve.  I enjoy taking prepared foods and improvising by adding new ingredients to make a “quick” healthy snack or meal.  

I’ve taken ahi tuna and “spiced” the recipe to create “Ahi poke sashimi with a spicy zing”.  This simple and quick recipe can be prepared ahead of time and added to other recipes, “Stuffed Avocado with Ahi”, “Ahi on Cucumber Slices” or a (low carb grain cracker) with Wasabi Mayonnaise, “Ahi Avocado-Ginger Salad with Spicy Sriracha Mayonnaise”.  Use your imagination with the ingredients! 

NOTE:  When eating out, avoid seaweed salads that are marinated in mirin or other sweeteners, imitation crab has carbs and any “sweet” tasting sauces.  Alternative rice-free rolls:  cream cheese, smoked salmon, avocado and cucumber, Spicy tuna or Hamachi with avocado and tobiko, Rainbow roll, Spicy toro handroll. 

How to Choose Sushi-Grade Seafood

Since most sushi or sashimi includes raw seafood ingredients, it is essential to know how to select the correct fish, and how to keep it fresh. Proper food-safety precautions are the key to creating good sushi, as this will minimize the risk of foodborne illnesses associated with eating raw fish.

Raw fish is not something to be afraid of. Virtually every fish or sea creature is edible, it’s just that not every fish can be eaten raw. Knowing which sources are safe is the best place to start when choosing your sushi ingredients.

Fish safe to eat raw

• Tuna: Any sort of tuna, be it bluefin, yellowfin, skipjack, or albacore, can be eaten raw. It is one of the oldest ingredients used in sushi and is regarded by some as the icon of sushi and sashimi.

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I took my grandmother’s simple soy sauce chicken recipe (Cantonese home-style dish) of soy sauce, garlic, star anise, water and boiling the chicken braised in a heated bath.  Simmer and it is done! 

I updated this recipe with additional ingredients (organic coconut sugar (KETO DIET) or brown sugar, fresh ginger, raw honey, rice vinegar, red chili paste, & liquid smoke).  After simmering the chicken, I put the whole pot of ingredients into a container and refrigerated overnight.  24 hours is enough time to add more flavor into the skin and chicken meat.  I use chicken thighs because it is more moist and won’t dry out during the second step of oven roasting to make the skin crisp.  Any chicken parts can be used (chicken wings and breast meat) but don’t over cook the chicken parts in the first step of simmering in the pot. 

The crispy skin is my favorite part of the chicken (great in KETO diet) with the savory flavors!  The chicken meat is flavorful and just melts off the bone.  This recipe provides enough chicken for 8 persons (2 pieces each).  This recipe would be enough liquid to cook 2 whole chickens.

I have not tried putting the chicken pieces on a BBQ grill instead of the oven.  I’m sure this would taste great grilled?… you would have to watch the heat so the soy and sugars wouldn’t burn on the grill.

 

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