|
|
|
|
Page last updated:
02/16/2006 04:02 AM
2 pounds round steak, cut 3/4-inch thick Salt, to taste 1 tablespoon pepper 2 tablespoons garlic powder 4 tablespoons soy flour 1/2 cup celery, chopped 1/2 cup onion, chopped 1 cup hot bouillon or beef broth
Cut the steak into portion-size pieces. Salt each piece and pound with a meat mallet. Sprinkle the pepper and garlic salt on both sides. Put the flour in a paper bag; add the steak and shake 2 pieces at a time. Reserve the remaining flour. Sear the steaks and place in a shallow roasting pan. Cover with the celery, onions, and bouillon or beef broth. Seal tightly with foil. Bake at 300-degrees for 2 hours. Place on a platter. Gravy: Combine the remaining soy flour with a little cold water, blend into the pan juices, simmer, stirring constantly for 5 minutes. Pour over the steak and serve. Serves: 4 to 6. 4.7 grams of carbs per serving.
1 pound ground chuck 1 cup pork rinds, crushed 1 egg 1/2 cup heavy cream 2 tablespoons Worcestershire sauce 3/4 cup cheese, shredded Salt
In a large bowl combine the meat, pork rind crumbs, cream, egg, Worcestershire sauce, and cheese. Add salt to taste. Stir until all ingredients are mixed thoroughly. Shape into a loaf. Put into microwave-safe dish and cook for 14 minutes (or until internal temperature rises to 150-degrees). Makes 4 large servings at approximately 3 grams carbohydrates/serving.
1/2 cup almond flour 1/2 cup Wheat Gluten Flour * 1 cup soy protein powder 3 tablespoons lard 1 teaspoon salt 1 cup water
Mix ground almonds, wheat gluten flour, soy protein powder and salt. Cut in lard until mixture resembles fine crumbs - like little peas (a pastry blender works well for this.) Slowly add water, 2 Tablespoons at a time, mixing well until ingredients form a ball. Cover and let dough rest for 20 minutes. Divide dough into 16 equal pieces. Roll each piece into a ball. Sprinkle countertop with protein powder or a thin coating of oat flour. Flatten balls, one at a time, as much as possible then roll each flattened ball out into a circle approximately 6-inches in diameter. Heat nonstick skillet over medium-high heat. Place dough circles in pan, one at a time. Cook just until lightly browned then turn over and lightly brown other side. Repeat with remaining dough. Store cooked tortillas between damp paper towels until done cooking all tortillas. These freeze very well. Reheat wrapped in damp paper towel for about 15 seconds or until warm and soft. *Whatever brand you use should be 6! grams (no fiber) per 1/4 cup on label and approx. 75% - 80% protein." Makes 16 tortillas After fiber - 1.7 carbs per tortilla
4 boneless chicken breast halves Salt & Pepper, to taste 1/3 cup Salsa 1/2 can green chilies drained & chopped 1 tablespoon Cumin 4 ounce cream cheese 1/2 cup Cheddar cheese, shredded
Season breasts with salt & pepper, sauté in oil 'til nearly done. Combine salsa, chilies and cumin in a bowl. Pour salsa over breasts. stir into juices, simmer for about 10 min. Combine cream cheese and cheddar cheese. Top chicken breasts with cheese mixture. Breasts are done when cheese mixture melts. Make sure to top with salsa that is on the bottom of the pan. This is so good and it has a wonderful aroma.
2 cans (6-1/2 ounce) each Albacoe tuna packed in water and drained 2 boiled eggs chopped 1/4 cup celery chopped small 1/4 cup onion chopped small 1/4 cup Sweet pickle relish 1/4 cup walnuts chopped Salt & Pepper to taste Mayonnaise enough to hold the salad together Tomato slices
Mix well and you can eat this on 2 slices of low carb high fiber toast with a slice of tomato, or on a bed of lettuce. The complete salad has 6 useable carbs.
4 chicken breasts with or w/o skin 3 tablespoons olive oil (or any oil) 2 cloves garlic, minced 3 tablespoons white wine 3 tablespoons soy sauce 2 tablespoons Dijon mustard
In a large skillet heat the oil, add the garlic and cook, stirring, for 3 minutes. Add the chicken breasts and cook until browned. In a small bowl combine the wine, soy sauce and mustard and mix well. Pour the mixture over the chicken. Bake at 325-degrees until done (approximately 20 minutes). Spoon the drippings over the chicken when serving. Serves: 4. 2.2 carbs, 30.2 Protein, 14.5 fat (11.2 without skin), 175 cal.
4 boneless skinless chicken breasts 2 teaspoons dried basil 1/4 teaspoon salt, divided 1/4 teaspoon pepper, divided 1 cup diced yellow bell pepper 1 (16-ounce) can navy beans, rinsed and drained 1 (14-ounce) can diced tomatoes, un-drained
Place the chicken breasts into the crock pot and sprinkle with the basil, 1/8-teaspoon of salt and 1/8-teaspoon of pepper. In a large bowl, combine the bell pepper, navy beans, diced tomatoes, salt and pepper. Spread the vegetable mixture evenly over the chicken. Cover and cook on High for 1 hour. Reduce the heat to Low and continue cooking for 5 hours. When ready to serve, create a bed with the bean mixture in a shallow serving dish. Place the chicken breasts on top of the mixture, followed by placing a final layer of the bean mixture on top of the chicken.
1/3 cup full-fat soy flour 2 cups cottage cheese 1 tablespoon oil 8 eggs 1/3 cup vanilla protein powder 1 tablespoon vanilla 1 teaspoon nutmeg 1 teaspoon cinnamon 3 packets Splenda
Combine all of the ingredients in a large bowl and mix until well blended. On a hot griddle, pour the batter into 3-inch circles. Flip the pancake when the top starts to bubble. Cook the other side until done.
Recipe Submitted: Thank you Joyce! Pan Juices from Roast (chicken, pork, etc.) 1 cup sour cream 1 teaspoon celery salt 1 teaspoon white pepper 1 tablespoon Kitchen Bouquet
Collect the pan juices from your roast. Skim off about half of the fat. Add all ingredients to the pan, blending over low heat. Be sure to use a wire whisk to smooth out the gravy. Never use high heat, as this tends to break the gravy. Makes 1 cup. Total carbs in recipe: 10.7 grams.
Rice & Vegetable Stuffed Grilled Zucchini 2 medium zucchini (8 ounces each) 6 large kalamata olives, pitted and chopped 1 teaspoon extra virgin olive oil 1/8 teaspoon freshly ground black pepper 1/2 cup chopped onion 1/2 cup chopped plum tomatoes 3 tablespoons minced fresh basil 2 medium garlic cloves, minced 2 teaspoons freshly grated Parmesan cheese 1/2 cup cooked white rice, cooled
Preheat grill for a medium fire. Spray grill rack with nonstick cooking spray. Trim ends from each zucchini; cut zucchini in half horizontally. With sharp paring knife, cut a hole lengthwise through each zucchini half: insert knife tip and turn it until inner flesh loosens. Remove inner flesh, hollowing out zucchini from end to end to form a tube. Chop inner flesh and set aside. Place medium nonstick skillet over medium heat 30 seconds; heat oil 30 seconds more. Add onion and cook, stirring constantly, until translucent, 6-8 minutes. Add reserved chopped zucchini, the tomatoes and garlic; cook, stirring, 1 minute. Stir in rice, olives and pepper; cook 1 minute more. Remove from heat; stir in basil and Parmesan cheese. Let cool slightly. With fingers, stuff one-fourth of mixture tightly into each zucchini cavity. Place stuffed zucchini halves on prepared rack and grill, turning occasionally, until well-browned and heated through, about 20 minutes. Slice each zucchini half int! o 1/2" rounds. Divide evenly among 4 plates and serve. Makes 4 servings. Serving (1/2 Stuffed Zucchini) Provides: 1/2 Fat, 1 1/2 Vegetables, 1/4 Bread, 5 Optional Calories. Per serving: 102 Calories, 4 g Total Fat, 1 g Saturated Fat, 1 mg Cholesterol, 255 mg Sodium, 15 g Total Carbohydrate, 1 g Dietary Fiber, 3 g Protein, 61 mg Calcium
3/4 cup pound flank steak 2 tablespoons soy sauce 1 tablespoon dry sherry 1/2 teaspoon cornstarch 1 package frozen broccoli, defrosted 1 clove garlic, minced 1 thick sliced fresh ginger (1-inch diameter), finely minced 2 tablespoons peanut oil Salt to taste
Slice the steak against the grain into very think slices. In a small bowl combine the soy sauce, sherry, and cornstarch and mix well. Pour this mixture over the steak. Marinate the meat for 15 minutes. While the meat is marinating, slice the broccoli at a diagonal and mince the garlic and ginger. Heat a wok or a large skillet for 30 seconds, add the oil, wait for approximately 20 seconds, add the minced garlic and ginger root. Fry over high heat, stirring constantly, for about 20 seconds more, then add the beef. Stir-fry, stirring constantly, for about a minute. Add broccoli and stir-fry for an additional 4 to 6 minutes, until the broccoli is cooked but still crisp and still dark green. Serve hot. Serves: 4 at 18.4 grams of carbohydrates.
2 small zucchini 2 tablespoons oil 1 garlic clove 1 cup tomatoes, diced 1 teaspoons oregano 1/2 pound Italian sausage, cooked Salt & pepper, to taste 1/4 cup grated Parmesan cheese
Slice the zucchini into ribbons, using a vegetable peeler and turning as you go. Sauté the zucchini in oil until soft and the edges are clear. Add the salt and pepper, to taste. Meanwhile, heat 1-tablespoon of oil in a pan, add the garlic. Sauté, then add the tomatoes and oregano. Simmer for a few minutes, stir in the sausage. Serve the sauce over the zucchini; sprinkle with Parmesan cheese. Serves 2 at 12 carb, 4 fiber (8 NET carbs), 492 Calories, 39 fat, 17 protein
|
|
|
