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Weekly Dinner Plan for October 18-24: Low-Carb Style

Oct 18-24 features low carb recipes for chili, salmon, fajitas, jambalaya & ham

By Barbara Evangelista, Publisher October 15, 2020


I have never cooked dinner as much as I have in the last six months.  With restaurants closed for the first few months and then limiting ourselves to takeout only, I've had to get way more disciplined about planning and making dinners most days of the week.  I used to plan a week here and there but then would just wing it based on what I had in the freezer.  That approach doesn't work anymore.  I need to plan ahead, two weeks at a time, so that I limit trips to the store and have everything I need.  Instead of fighting making dinner every night -- you know how that is -- I'm trying harder to just work it into my day and get it done. I get going with dinner prep around 4 PM so everything's ready early when the kids start nosing around for food.  Plus, I find that meal planning saves so much money and there's less waste.

I've been eating a ketogenic diet for the last 18 months so my dinner recipes are generally low carb.  If you'd like to incorporate lower carb eating into your life, hopefully these meal plans will work for you.  For my family, I add in some side carbs like rice, tortillas, potatoes, etc. but I eat a lower carb side like cauliflower rice or a low-carb wrap.  I also have been eating a very low carb diet for so long that I can add in more carbs on some days -- for example, breaded chicken or a sauce thickened with flour -- and it won't throw me off.  But I definitely don't do it every day!

I will try to post a new weekly meal plan every week, with links to the recipes I use.  I have a list of about 40 dinners that I rotate plus I add in new recipes here and there to avoid too much repetition.  My kids are incredibly picky, so there's only a few meals that everyone will eat.  They will make themselves an alternative -- sandwich, soup, hamburger -- if I'm serving something they don't care for.  

I've been cooking for so many years that I don't use recipes for some dinners.  For those, I'll summarize the process and ingredients but feel free to get creative and change it up as needed!


October 14-20


Chili

I don't use a recipe for chili.  Brown a chopped onion with a pound of hamburger, add a 14 ounce can of diced tomatoes with green chilies and a can of kidney beans -- or for low carb, a can of black soybeans which are very low carb (hard to find, look for Eden Organics brand).  At that point, get creative to reach the level of spiciness you like.  I usually add one or two (not all!) of the following: a diced jalapeno, an additional tiny can of green chilies, a few chopped chipotle chilies from a can of chilies in adobo sauce (for a smoky taste), chili powder, cumin, or a jar of medium salsa.  If it seems dry, add another 14 oz can of diced tomatoes or some water.  Simmer for a good while to break down the tomatoes.

Serve with shredded cheddar cheese, sour cream, and chopped avocado.  Carb eaters can eat with white rice or tortilla chips, or cauliflower rice mixes in well if you're avoiding carbs.


Baked Salmon

This is a very simple recipe that my family enjoys.  Spray a sheet pan with oil spray or line with foil.  Place a large salmon fillet (1.5 lbs for 4-5 people) skin side down.  (If the fillet has scales, scale it first.  Run the side of a paring knife over the scales under running water until they've all dislodged from the skin.)  Lightly coat the salmon with bottled Asian oyster sauce, about 2 tablespoons.  (Yes, it does have a fair amount of sugar but overall the carb count is low per serving.)  Bake for 20-25 minutes at 350 degrees.

Serve with your choice of vegetables and a side carb such as rice or potatoes.


Chicken Fajitas

Thinly slice chicken breast, onion and bell pepper. For extra spiciness, finely dice a japaleno pepper.  Saute onions, peppers, and jalapeno in a large skillet and add chicken once vegetables are tender (chicken will cook quickly).  Sprinkle with generous amounts of ground cumin, salt, pepper and Tajin seasoning (this spicy and lime-infused seasoning is a bit hard to find -- Market Basket doesn't carry it but check Shaws or Stop & Shop). Don't use the fajita seasoning packets available at the grocery store; they're filled with carbs due to starch and thickeners.  

Serve with tortillas (for carb eaters), shredded Mexican cheese, sour cream, shredded lettuce if desired, salsa and chopped avocado.  If you're avoiding carbs, serve on cauliflower rice.


Shrimp Jambalaya

As you can tell, I love spicy, highly-flavored dishes.  This Keto Shrimp Jambalaya is fantastic!  I use a smoked sausage from Pennsylvania instead of andouille sausage; you could substitute kielbasa.  I also use regular chicken broth; bone broth isn't necessary.


Ham, Potatoes & Beans

A simple hearty dish for Fall and Winter.  Combine quartered skin-on red or white potatoes, a large sliced onion, ham, 2 cups of water or chicken broth, and onion salt in a large covered pot.  You could use leftover spiral-sliced ham (I always have some from past holidays in the freezer) or a ham steak or small smoked ham, cut into chunks.  Simmer for 30-45 minutes then stir in 1-2 bags of frozen whole green beans and simmer until beans are tender.  Low-carb eaters, include the potatoes but don't take any in your serving.


Shopping List

1 to 1.5 lbs hamburger
1-2 lbs frozen medium or large uncooked shrimp
Ham steak or small ham
1-2 lbs boneless chicken breast
1-2 lbs salmon fillet
1 lb kielbasa

Bell peppers (3)
Large yellow onions (4)
Head of celery
Red or white potatoes (5 lbs)
Jalapeno pepper (2)
Avocados (1-2)
Bottle of minced garlic (usually in produce section)

Frozen cauliflower rice (2-3 bags)
Frozen whole green beans (1-2 bags)

Frozen or fresh vegetables to serve with salmon

14 oz cans of diced tomatoes (2-3)
14 oz can of diced tomatoes with chilies
Small can chopped green chilies or jar of medium salsa
14 oz can of black soy beans (Eden Organics) or kidney beans
Chicken broth (I use Better than Bouillon)
Bottled oyster sauce

Tajin seasoning
Cajun seasoning
Onion salt
Chili powder
Cumin

Tortillas
Rice

Shredded cheddar cheese
Shredded Mexican cheese
Sour cream




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