Kara's Keto Plates

Fatty Food Blogging

Month: October 2014 (page 2 of 2)

Italian Sausage with Peppers and Mushrooms

I am lucky enough to have access to Smoking Goose products through GreenBEAN Delivery. Last week, we ordered the Hot Fennel Italian Sausage links and I have been looking forward to using these as the linchpin in a tasty dinner. They are *really* good – definitely a good bit of heat but also tons of flavor.

I’ve spent most of my adult life vegetarian or vegan, so cooking things like sausage (or,  for that matter, anything but ground beef) has not been my strength, traditionally. I looked at quite a few recipes to come up with the below.

Italian Sausage with Arugula

– One pound Italian Sausage – this was four large links
– Two Tablespoon oil of your choice (I used canola – butter also works)
– Half a large Onion, sliced thinly
– Eight ounces button Mushrooms, sliced
– One Red Bell Pepper and One Green Bell Pepper (alternately, you could use frozen pepper strips)
– Two cloves Garlic (or more, if you don’t have super flavorful sausage)
– Salt and Pepper, as needed
– 1/4 cup dry red Wine
– Arugula (if desired)
– Parmesan (if desired)

Heat a large skillet or cast iron pan on medium-high heat. Place in the Italian sausage. Plenty of people take them out of their casings, I chose to leave the casing intact. Cook the sausages, flipping them often, for five to ten minutes – just enough to brown the outside. Remove the sausages from the pan, slice into bite-sized chunks and set aside.

Add two tablespoons of oil to your skillet and add the onion, peppers and mushrooms. Cook until onions start to become translucent and add garlic and season with salt and pepper. Cook an additional minute or two, then add the wine and the sausage slices.  Lower the heat and cover your pan. Simmer the vegetables and the sausages for an additional 15 – 20 minutes, until the sausage has been cooked through.

I served the sausage atop a bed of arugula. I bought Parmesan for topping, but as it turns out, it was not needed. This dish makes four servings, and I served each with a cup of arugula.

Nutrition:  (with Arugula and no Parmesan):
Calories: 510 kcal
Fat: 43.9 g
Saturated Fat: 12.8 g
Carbohydrate: 10.8 g
Fiber: 2.9 g
Protein: 17.1 g

Net Carbohydrate: 7.9 g

You are Here

Chances are, if you’re looking at this blog, you already read blog.4d2.org - the blog I’ve been lucky enough to usurp / share with my husband for the past eight years of its existence.

If you’ve read that blog then you already know more than a few personal details:
1. I’m a fat-ass. I have always been a fat-ass.
2. I like sugar. A lot.
3. I have a neurotic cat.
4. I have bounced from diet to diet for many years, struggling to lose weight.

At the end of September, my physician recommended I undertake a low-carb diet, based on her assumption that my weight gain and difficulty losing weight while on reasonable (read: healthy, reduced-calorie) diets was an indication of insulin resistance.

Most people know of low-carb diets as a result of Dr. Atkins who was likely on to something, even if he got other things wrong. I have come to low-carb after finding success with Medi-Fast (an extremely low-calorie diet which limits carbs and fats and pretty much every other tasty calorie and also costs a pretty penny). Today, I follow a keto diet: low-carb, high-fat. I limit my total net carbohydrate intake to 40 grams daily; aim for 100 – 125 grams of protein a day to maintain my bulky muscles and every additional calorie I take in is tasty, tasty fat.

For many people, a low carb, high-fat diet means loads of bacon; heavy cream and eggs.  All those things can certainly be part of a varied and healthy diet, but my personal goal is to ensure that my low-carb diet also includes a wide variety of vegetables. I find it particularly amusing to watch people eat low-carb tortillas for 6 or 7 net grams of carbohydrate and then hem and haw about eating kale (5 grams net carbohydrate in a cup).  Carbohydrates are carbohydrates, but the kale is *still* worth more nutritionally because of vitamins and micro-nutrients.

My intention is for this blog to serve as a place to:

1. Share recipes and pictures of my meals – at least partially to help support the idea that a keto diet can also be a varied diet. My pictures will *not* be food-blogger pictures: I will never do step by step recipe pictures and I don’t have a light-box to take high quality pictures of my finished meals. My goal is to document what I eat, not to sell cookbooks or generate ad revenue.

2. Review keto-friendly foods: bars, shakes, chocolate bars, food mixes, etc. These reviews will never be “sponsored” (not that I would ever have the viewership to warrant such a thing).

3. Track my personal progress and weight loss. Since I am operating under the assumption of being insulin resistant, my intention is that this will be a life-time diet change so weight loss is not my only goal, but it is certainly the primary one.

Please feel free to journey vicariously with me through Kara’s Keto Plates.

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