These are all my original recipes and redactions unless otherwise noted. Please don't rely on my carb-counts as I do make errors. I am currently in the process of retabulating all my carb counts. Counts will be expressed as Net Carb. I'm as accurate as I can manage, but please double check the final carb counts. If you find any other oversights, blatant errors, dead links, etc., or have a question, comment or just want to share a good recipe, please drop me a note.
1 c cold pressed oil
1 lg or 2 sm egg yolks
(or 1/4 c pasturized egg whites)
2 tb white wine vinegar
1/8 tsp ea paprika,
garlic or onion powder,
dry mustard and white pepper.
1 tsp kosher salt or to taste
You'll need a blender. Put all but oil in blender and turn on med-high setting, leave machine running and remove cap on blender lid and
pour the oil in a very thin, slow, steady stream into the running blender. It takes a few minutes for it to emulsify. Store in a sterilized jar.
Keeps refrigerated for about 2 weeks. Batch has 3 carbs
Green goddess dressing was created by the chef at San Francisco's Palace Hotel during the 1920s
in honor of actor George Arliss who was appearing in a play called 'Green Goddess'.
In a food processor place:
1-2 small anchovy
1 clove of garlic
1/3 cup of chopped chives
1/3 cup Italian parsley
1 TB of dried tarragon
2 TB white wine vinegar
4 TB water
Now pulse these 'til pasty. Then add 1 and 1/2 cups of mayonnaise; blend until smooth,
green and fabulous! Check seasonings. Makes about 2 cups dressing with a total of 6 carbs per
batch or .35 carbs per (2 TB). Excellent w/ seafood, especially shellfish
To 1 1/4 cups of mayo
Add 2 TB of tomato paste
2 TB minced dill pickle, capers
OR sugarfree sweet relish
dash of worcestershire
1 TB of vinegar
3 tsp Splenda
white pepper to taste
Mix into mayo by hand.
Very good w/ shrimp/crab. About 1 carb per (2 TB) serving
Chinese parlsley- chopped
Nappa Cabbage- thinly sliced
chopped nuts- almond or peanuts
green onions- julliened
and meat- poultry is my favorite
Dressing above
Pork-rinds to garnish
Toss together:
3 cups raw baby spinach leaves (net 3c)
1 hard boiled egg, chopped (.5c)
4 strips of bacon, crumbled
Deglaze bacon pan with this:
2 TB water mixed with
2 TB red wine vinegar (1c)
add: 3 TB EVO oil
and 1/2 tsp Splenda
Pour over salad. Season with:
Freshly cracked black pepper
pinch o salt
1 oz grated fresh parmesan (1c)
Makes 2 servings @ 3 carbs each
1 TB olive oil
1 c thinly sliced celery (net 2.5c)
1 clove garlic, minced (.5c)
1 TB white wine (.5c)
1 qt. chicken stock *see below
1 c chopped chicken
Fresh sage and rosemary, minced
or dash of poultry seasoning
1 TB minced italian parsley
salt & pepper to taste
Parmesan cheese to garnish
Saute celery in olive oil til soft; add garlic & stir a min then add wine & the rest of the ingredients.
Simmer for 10 mins or so. Adjust seasoning & serve with a bit of grated parmesan cheese on top.
This dish is low carb and low fat! Makes 5 cups with 3.5 total carbs -- less than 1 carb per cup!
*Make 2 qts of stock by simmering a chicken carcass (raw or leftover) in 2 qts plus 1 cup of water.
Add 1 bay leaf, 1 clove, 2 celery stalk, 3 carrot sticks, 1/4 onion and a clove of crushed garlic.
Simmer 2 hours. Strain & cool stock overnight. Remove hardened fat before using.
1 tsp butter
1/2 cup soft cooked cauliflower (2.5c)
1/2 cup cooked chopped broccoli (2.5c)
2 oz cream cheese (2c)
1 cup Lo-Milk (3c)
2 TB grated parmesan cheese (1c)
dash nutmeg
dash white pepper
salt to taste
1 egg yolk(.5c)
OR 1/4 tsp 0carb thickener
Crumbled bacon and parsley to garnish
Melt butter in bottom of a 1 qt sauce pan. Add cauliflower & mash well. Add ceam cheese & blend
while stirring over med heat. When cream cheese has melted add milk then parmesan cheese. Let
mixture simmer a moment then add broccoli; heat through. To thicken with an egg yolk: mix 3 TB of
the hot soup into the egg yolk to temper it. Pour egg yolk mixture back into soup and stir well. Do not
let mixture boil. When thickened remove from heat; garnish & serve. Makes 2 servings 5.5 carbs
each
egg knoodles:
2 eggs
2 tb fine grate parmesan cheese
2 TB heavy cream
2 TB chicken stock
spritz of cooking spray Soup Broth:
3 vegetable boullion cubes
1 tsp soy sauce
1 small slice ginger
1 clove garlic, minced
3 cups water
1/2 c fresh bean sprouts
8 cilantro leaves
1/2 TB mined grn onion
4 mint leaves & 4 basil leaves, torn
2 slices of jalapeno
Mix together noodle ingredients. Heat a crepe pan. Pour half the eggs into the crepe pan and
swirl around- cook exactly as you would a very delicate crepe. Remove from the pan and roll into
a long tube; cut into thin strips. Repeat with remaining eggs. Leave them coiled up & let cool a few
mins while you prepare the soup. Soup Broth
Bring water, boullion cubes, soy, ginger & garlic to a boil. Divide bean sprouts, herbs &
jalapeno slices between 2 bowls. Pour hot soup over the veggies. Add knoodles to the bowls &
serve. Makes 2 servings. 2 carbs per serving.
1 1/2 cups leftover
Carnitas
1/3 cup water
2 TB Lo-BBQ sauce(3c)
1 TB tomato aste(2c)
dash of worcestershire
dash each cayenne, garlic powder,
Paprika and celery seed
dash cinnamon & allspice
1/4 tsp maple flavoring
2 tsp Splenda
1/4 tsp 0carb thickener, if needed
Salt & black pepper to taste
2 Lo-Tortillas (net 3c each)
In a sauce pot bring water and meat to a simmer. Add sauces, paste & spices;
cook over very low heat for 20 mins. Divide between 2 tortillas & roll up like burritos.
Makes 2 wraps. About 5 carbs each
1 1/2 cups shredded Chicken Tikka (1.5c)
1/2 c Yogurt Raita (3.5c)
1 cup shredded romaine lettuce
1 TB thinly sliced jalapeno. if desired
2 Lo-Tortillas (net 3 c each)
Divide ingredients between 2 tortillas & roll 'em up like a burrito.
2 servings; 5.5 carbs each
*Make Chicken Tikka by following the recipe for
Terra's Tikka Wings and substituting boneless chicken thighs or breasts for the wings.
6 oz thinly sliced corned beef or pastrami
4oz shredded low-fat swiss cheese (4c)
4 peppercini peppers, stem removed (1)
1 cup shredded lettuce, if desired
2 Lo-Tortillas (net 3c each)
Mustard or Horseradish Sauce (see below)
Gently warm corned beef in small covered fry pan with a TB of water.
Assemble wraps: Tortilla, cheese, warmed meat, peppercini, lettuce & sauce.
Roll into a tube, cut on an angle & serve. Makes 2 servings @ 6 carbs each. *Mustard Sauce:(.5c)
2 tsp Colemans dry Mustard mixed with
2 TB water & 2 TB of mayo
1 lb boneless chicken, cubed
2 TB soy sauce
1 TB SF Maple Syrup
1 pckt Splenda
1 grn onion, minced
dash 5 spice
1 clove garlic, minced
1 tsp minced ginger
1 tsp black pepper
1 tsp sesame oil
1 TB carbsense baking mix
1 tsp sesame seeds
hot peanut oil to deep fry
Mix all together and let marinate at least 4 hours before deep frying small chunks. Good as an
appetizer or served over cauliflower.
(8) 4-6 oz boned breasts
(8) thin slices of fat free ham
4 oz Bleu Cheese (3c)
1 TB water
mixed w/ 1 beaten egg (.5c)
2/3 cup grated dry Parmesan (2.5c)
4 servings. 1.5 carbs per 2 roll serving. Pound out breasts to about 1/8 inch thick. Place ham on
breast, then 1/2oz of bleu cheese. Roll up like a burrito, securing it with a toothpick. Dip them in egg
mixture, then roll in parmesan cheese. Place in a baking dish. Bake at 350F for about 35 mins.
4-6 lb pork shoulder roast
1 whole head of garlic
Salt & black pepper
Place roast into a deep roasting pan. Peel entire head of garlic & crush cloves.
Season all sides; scatter crushed garlic cloves over pork & cover roast with a tent of foil.
Bake at 300F for 3-5 hours or until pork shoulder is very tender. Drain fat from pan.
Let roast sit about 30 mins. Shred the meat with a fork then spread it out on a shallow baking sheet.
Dust the meat with a little cumin powder, salt & pepper. Bake the shredded meat in 450F oven for
about 15 mins stirring the meat occasionally until it is toasty but not dried out. Remove from oven
and serve with tortillas, salsa and sour cream. The roast itself has <1 carb per serving. This meat is
tasty in salads and as a stuffing for omelettes. Reserve some meat for BBQ Pork Wraps, too!
2 lbs Lamb or Beef stew meat
3 TB ground chile powder (3)
1-2 tsp madras curry powder
1/8 tsp cayenne pepper (HOT)
1 lg clove garlic, minced (1c)
2 TB tomato paste (4c)
1 c rich stock
1 13oz can coconut milk(13c)
1 red bell pepper, diced(8c)
1 c diced celery (2.5c)
2 egg yolks to thicken, if desired
OR 1 tsp 0carb thickener
1 tsp Garam Masala to garnish
Brown meat; drain fat. Add spices and bell pepper; stirfry until limp. Add stock, tomato paste and
coconut milk. Simmer uncovered for 45 mins to 1 hour, reducing liquid about half.
Thicken sauce, if desired (if using egg yolks, temper them so sauce doesn't curdle). Check
seasoning, sprinkle with Garam Masala & serve over steamed cauliflower.
1/2 c whole milk plain yogurt (5)
or Sour Cream (5)
1/2 c grated cucumber (3)
1 clove minced garlic (.5)
2 TB minced mint leaves
1pkt AS (.5) Salt to taste
Blend together and serve with Tasty Red Curry or Chicken Tikka Wraps.
This recipe was invented one evening when all I had in the house was some leftover pork roast,
bits of veggies and half a jar of LC Alfredo sauce in the fridge.
1 TB Olive oil
1/8 c small diced red pepper
1/8 cup small dice carrot
1 clove garlic, minced
1/2 c diced celery
1 TB masala or sherry
1/4 tsp poultry seasoning
1/8 tsp black pepper
1 cup low carb Alfredo Sauce
2-3 cups cooked pork or chicken, cubed
2 tb minced parlsey for garnish
Saute veggies in oil till limp. Add the rest of the ingredients & simmer several moments.
Garnish with parsley & serve over steamed chopped broccoli.
1 15 oz can of salmon
1/2 cup crushed puffy & light plain pork rinds
2 TB dry grate parmesan
1 egg
1 TB dry parsley
dash dill
1/8 tsp black pepper
1/2 tsp dry tarragon
1 grn onion, minced
Divide in 8 portions and drop 3-4 into a hot skillet; fry over med heat until browned on bottom then
flip and cook until pattie is firm and browned on bottom. Repeat with remaining mixture.
Makes 8 patties
Makes (16 dogs) 2 carbs each
16 hot dogs (0c) check label carefully.
1 can of No Bean Chili- (28c/4fiber)
1 lb hamburger (0c)
6 oz sharp cheddar. grated (4c)
total carbs = 32 or 2 carbs per hot dog.
Fry up crumbled hamburger; drain fat. Add can of chili and let simmer on low for
10 mins. Meanwhile boil hot dogs. Use 1/4 cup of chili per dog and sprinkle
with cheese. For another half a carb you can add 1 TB of diced onion.
1 TB olive oil
1/8 c minced carrot(1c)
1/4 cup minced celery (1c)
1/8 cup minced grn onion (1c)
1/8 c minced poblano or bell pepper (1.5)
1/2 tsp dry red pepper
1/8 tsp cayenne, if desired
2 minced cloves of garlic (.5)
1/2 lb Italian sausage, hot
2 lb burger
3 oz romano cheese, grated (2.5c)
3 TB dry grate parmesan (1c)
1/4 cup minced italian parsley
1 egg (.5c)
2 tsp Italian seasoning herbs
1 tsp worcestershire sauce
Saute all the veggies until soft & limp. Let them cool a bit before proceeding.
Combine everything together in a large mixing bowl. Shape mixture into 24 two ounce balls.
Pan fry the meat balls in a little olive oil over med-hi heat in a large deep frying pan. Roll them
frequently while cooking so they get browned on all sides. When browned, drain off the fat
and add the following:
1/8 c minced carrot (1c)
1/2 c minced celery (2c)
1/4 c minced green onion (1.5c)
1/8 c minced green pepper(2)>
1/2 c chopped raw mushrooms(1.5c)
2 lg garlic cloves, minced(1c)
Stir-fry until veggies are soft then add:
1/3 c red wine<3c>
Allow the wine to deglaze the pan for a moment then add:
1 & 1/2 cups beef stock
1/2 cup diced canned tomatoes(4c)
1 TB tomato paste {2c}
1/8 c minced italian parsley as garnish
Now cover the pan with a tight lid & simmer the meatballs for about 10 mins.
After 10 mins remove lid and reduce the sauce until it is nicely thickened.
Serve w/
Smashing Cauliflower or all wrapped up with some Provolone cheese in a Lo-tortilla.
Makes 24 meatballs. Each meat ball has 1/3 a carb. The sauce has a total of 18 carbs.
Yields 6 servings, 4 net carbs per serving (4 meatballs w/ sauce).
Hamburgers, 8 patties (recipe below)
Pizza sauce-recipe below ( 10 c)
Mozarella Cheese - 8 ounces (8 c)
Pepperoni slices - 4 ounces (2 c) Pizza sauce: (makes 1 cup =10c)
4 tbsp tomato paste (8 carbs)
2/3 cup water
1tsp Italian seasoning
1/2 tsp each onion powder,
garlic powder (2 c)
1/4 tsp each pepper, lite salt
a dash of tobasco Hamburgers:
3 lbs of good quality burger
(makes 8 six ounce patties)
1 tsp Italian seasoning
1 TB worcestshire sauce
1/2 tsp each lite salt and pepper
Make the patties very thin, fry them.Top with 2 TB of sauce then 1 ounce of cheese and
1/2 ounce of pepperoni slices. Broil for a few mins till cheese melts and pepperoni
is crispy on the edges. Yum yum! Makes 8 burgers @ 2.5 net carbs per pizza burger!
(Thank You MysticFolly!)
1 & 1/2 lbs thin, raw cross rib roast slices
(about 6 pieces 4x5")
garlic powder, salt & pepper
2 TB olive oil
1/4 c minced grn onion
1/8 cup minced carrot
1/8 cup minced grn pepper
2 oz white wine
2 cup sliced raw mushrooms
1 lg clove garlic, minced
1/2 c diced tomatoes
1 cup sliced celery
1 TB tomato paste
2 tb minced Italian Parsley
2 cups beef broth
Season beef with garlic powder, salt & pepper. Heat oil in skillet and brown beef
slices well; set aside meat. Toss celery, carrot, & onion into the skillet; fry until limp.
Add wine, mushrooms, tomatoes, sliced celery & stir a moment then add rest of ingredients &
return the meat to the pan. Cover & simmer an hour. Before serving allow sauce to
reduce a few mins then thicken with a couple tempered egg yolks or other thickener.
Serve over cauliflower.
The classic Piedmontese dish, Vitello Tonnato, is traditional fare of an Italian Ferragosto Dinner.
This dish of chilled, thinly sliced pork, topped with a sauce of pureed tuna, mayonnaise,
anchovies and capers is very delicious, low in carbs and rich in healthy fats.
This recipe can be made a day or two in advance.
Poached veal, chicken breasts or pork tenderloin
Hard boiled eggs
Kalamata or black olives
1 tsp capers
thinly sliced lemon
Tuna Sauce (see below)
Slice the meat thinly. Spread meat out on a large platter or individual plates and spread
a thin layer of sauce over each slice. Cover with plastic, chill and serve with good quality
black olives, capers, lemon slices and quartered hard boiled eggs. Tuna Sauce
3 oz canned albacore tuna in oil
2 tsp capers, drained
1/4 cup Mayonnaise
1 tsp. lemon juice
1 anchovy
Salt and white pepper
2 TB whipping cream
2 TB broth
Place tuna, capers, mayonnaise, lemon juice, and anchovies in a food processor.
Cover and pulse just until well blended. Season with salt and white pepper. Stir in
whipping cream and broth.
This is really delicious & colorful with fresh poblano, anaheim, orange and red peppers. I like to add
one or two hot peppers in the mix as well for added punch. Sometimes I steam the peppers until
soft instead of roasting & peeling (less drama, more fiber). You can also use jarred or canned
roasted peppers but be sure to note the carbs.
8 eggs(4)
6 oz montery jack cheese, grated(5)
4 TB Parmesan grated (2)
1 cup Lo-Milk (3)
1 cup mixed roasted peppers (10)
1/8 tsp powdered garlic
pinch of cumin
1/8 tsp ground coriander seed
pinch of nutmeg powder
1/4 tsp salt
1/8 tsp black pepper
Fresh Cilantro
a few black olives for garnish
9x9" deep baking dish
Cooking spray
Preheat oven to 350F. Spray baking dish with cooking oil. Beat eggs & milk together well; add
parmesan cheese, spices, garlic, 1 tb minced cilantro leaf & mix well. Spread peppers out in the
baking dish & sprinkle with grated cheese. Gently pour egg mix into dish. Bake about 40 mins.
Serve w/ a dollop of sour cream, if desired. Garnish with cilantro leaf & black olive.
Makes 4 servings, 6 carbs each
6 thin slices of beef roast like a cross rib
3 dill pickle spears. split lengthwise
3 carrot sticks, split lengthwise
3 tb german style mustard
6 slices bacon
2 TB olive oil
2 cups rich beef stock
1 oz white wine
1 green onion, minced
bayleaf, 1/4 tsp marjoram
Pound out each piece of beef till very thin. Paint meat with mustard, center a split carrot stick, split
dill spear and slice of bacon; roll up like a burrito. Secure with a tooth pick or butcher's string.
Season rolls with salt & pepper. Pan-fry the rolls in olive oil untill brown all around. Add wine,
then stock and herbs. Cover, reduce heat and simmer the rolls for an hour. Check them for
tenderness, simmer a bit longer, if needed. When ready to serve, remove rolls from pan, remove
toothpicks or string while you reduce the liquid. Check seasoning of the gravy, adjust and thicken
with egg yolks, if desired. These rolls are fabulous with
Smashing Cauliflower
and/or
Red Cabbage.
2 & 1/2 lb chuck roast, 1" cubes
2-3 TB olive oil
1 jalapeno chili, minced (2)
1 garlic clove, minced(1c)
4TB mild chile, powdered (4c)
1 tsp cumin
1/2 tsp each, cinnamon, black pepper, coriander seed, garlic powder, oregano
1 bay leaf
1 tsp salt
2 cups beef stock
1 tsp thickener
Serves 4 generously, <3 carbs per serving. Brown the beef cubes in oil. Add jalapeno, spices,
then wine, followed by the stock. Stir well and cover pot; simmer an hour or so until very tender.
Before serving, bring to a boil and reduce liquid to 1& 1/2 cups. Now mix in thickener, bring to
a boil & cook until chili has thickened. Serve in bowls w/ cheese on top or as a burrito.
1/8 c minced carrot (1)
1/8 c minced red pepper (1)
1/8 c minced green onion (1)
1/4 c minced celery(1)
1 cup minced mushrooms(4)
1sm clove garlic, minced(.5)
2 tb olive oil
1 oz red wine (1c)
8 TB dry grated parmesan(4c)
1/2 tsp dry thyme
dash allspice
1 egg (.5c)
3 TB Lo-Catsup (3c)
1.5lbs of lean ground beef
1lb of ground lean pork
1/2 tsp black pepper
1/2 tsp salt
Plus 3TB Lo-Catsup (3c) mixed with 1 TB Water (for topping)
Saute veggies in oil till limp & all liquid has evaporated. Add wine; cool. Mix all but topping in a large
bowl using hands until well combined. Form into a loaf shape and place in a 9x13x2" baking dish.
Spread topping over meatloaf and bake at 375F for 1 hour. Let loaf sit for 20 mins before slicing.
Packed with flavor, this entire loaf has 20 carbs. 8 servings@ 2.5c each
My mother's favorite restaurant was a little French place that opened in 1932 named L'Omelette in
Palo Alto, Ca. Every year on her birthday we'd go there to have their wonderful Coquille St. Jacques.
Poached scallops with woodsy mushrooms smothered in a rich cream sauce topped with cheeses
and broiled to bubbly perfection. Low carb and luscious, I offer my redaction of this recipe below:
12 oz sea scallops
or cleaned raw shrimp
or lobster meat or a mix
1/4 cup dry white wine
1/3 c water
1 bay leaf
sprig of parlsey
1/2 cup mushrooms, sliced
3 TB butter
1 TB minced shallot
1/2 cup heavy cream
1/8 tsp thickener (cornstarch or veg Gum)
3 oz Gruyère cheese, grated
1 egg yolk
dash white pepper
2 TB dry grate parmesan
2 tsp truffle oil, if desired
2 Large scallop shells or gratin dishes, buttered
Cut the seafood into 1/2" pieces. Combine the seafood, wine, bay leaf, parsley and mushrooms in
a small saucepan & simmer for 5 minutes; drain, remove bay leaf and parsley sprig & reserve liquid.
Set aside the seafood & mushrooms. Heat 2 TB butter in the saucepan; add shallots & sweat them
gently over low heat (don't burn). Stir in the reserved liquid & heavy cream; sprinkle thickener over
sauce & stir well; bring to a boil then reduce heat and cook for a few minutes, stirring constantly.
Add back scallops and mushrooms & simmer another 5 minutes or so. Stri in the Gruyere cheese &
remove from heat. Temper the egg yolk and add it, stirring constantly untill incorporated. Fill shells
with mixture; sprinkle with parmesan cheese; dot each with remaining TB butter. When ready to eat,
broil them until lightly browned and bubbly. Drizzle with truffle oil & serve immediately!
1 cup cooked cauliflower, chopped (2c)
1 cup boiled turnips, cubed (5c)
1 cup raw celery, diced (2c)
3 hard boiled eggs, chopped (1.5)
9 lg black olives, chopped roughly (3c)
1 grn onion, minced (1c)
1/2 cup mayo, more if needed
1 tsp Dijon mustard
1 tsp cider vinegar
1 TB minced parsley
1 tsp Dill Relish (1c)
1 pckt AS (.5c)
dash of garlic powder
1/2 tsp salt
1/4 tsp black pepper
Chill all ingredients before combining. Mix all together in a large bowl. Check seasonings. Pack into a
1 quart container and let it chill in fridge for at least 3 hours (overnight is better). Makes about a
quart of salad with 16 carbs net = 8 half cup servings @ 2 carbs each.
(8-10) 4" lengths of celery ribs
1 hard boiled egg, minced
2 TB mayo
1 tsp capers, mashed
dash of AS
dash salt
dash curry powder (garnish)
Mash everything together and spoon into celery ribs. Garnish with a light sprinkle of curry powder.
Makes 2 servings, 1 carb each.
An awesome side dish for catching those wonderful juices and sauces. And about as close to a
potato as I dare get. I think everyone has a version of fake mashed potatoes these days and here's
mine:
2 cup boiled turnip cubes (10c)
4 cups soft steamed cauliflower (8c)
6 oz cream cheese (6c)
3 TB butter
1/2 tsp salt
1/4 tsp white pepper
1/3 c dry grate parmesan (3c)
couple grates of nutmeg
1/8 tsp garlic powder
2 egg yolks (if desired, read below)(1c)
I make a big batch of this every other week or so and keep some frozen ready to pop in the
microwave on hectic nights. The egg yolks give it a very nice color and help with texture but are
best added only if you intend to reheat later as they need to be cooked. If you plan to eat some the
night you make it, remove that portion before adding egg yolks & packing it away.
Begin by mashing the hot turnips with the butter, then add the cream cheese; mix well. Now mash
in cauliflower and rest of the ingredients. You can mix by hand or with a mixer. Check seasonings
before adding egg yolks. Pack into 1-2 cup containers to chill or freeze for later. Yield 7 cups.
Makes 14 servings, 2 net carbs each.
1 cup frozen green beans
1 TB butter
1 TB water
1 TB minced jalapeno
dash garlic powder
dash cumin powder
salt & pepper to taste
2 TB minced bacon, reserved
Place all but bacon into a small pan with tight fitting lid & cook over med-low heat for 10 mins; stir,
add water if necessary and cover again to finish cooking - about 5-10 mins more. Toss with bacon
to serve. Yields 2 servings.
I love cooked red cabbage-- it's such a lovely color. I think red cabbage is sweet enough by itself
but if you prefer add a pckt of AS before serving.
3 strips raw bacon, diced
3 cups raw shredded red cabbage (9c)
3 TB cider vinegar (1c)
2 TB red wine (1c)
1-2 TB water
2 juniper berries
dash clove, cinnamon
1 pckt AS (.5)
Saute bacon in a frying pan that has a tight lid available. When bacon has browned, add the red
cabbage & rest of ingredients. Stir well to loosen bits at botton of skillet then lower heat & cover
pan; let it steam there for at least 20 mins checking now and then, adding water as necessary.
When cabbage is softened to your liking, reduce the liquid and stir in a nob of butter & AS,
if desired.
3 slices bacon, diced (1c)
3 cups raw sliced mushrooms (6c)
dash worcestershire & hot sauce
dash garlic powder
salt & papper to taste
Saute bacon in a skillet. When bacon hs rendered some fat, add the mushrooms & stir-fry them
over medium heat until nicely browned. Add seasonings, fry a min longer; serves 2@ 3.5c each.
2 med size Portobello- 2-3" across (5c)
Stuffing:
1TB grn onion, minced (1c)
1TBcarrot, minced (1c)
1TB grn pepper, minced(1c)
1TB celery, minced(.5c)
1 TB butter
1 egg yolk
1/3c crushed pork rinds
2 TB fresh grate parmesan
2 oz Brie cheese
Cook veggies in butter till soft; cool. Mash ingredients together and divide between the 2
mushrooms. Bake at 400F for 10 mins or until cheese has melted and filling is set. Let mushrooms
set for 5 mins before eating.
4 eggs, beaten (2c)
6 oz italian sausage (or hamburger) (2c)
1 cup clean baby spinach leaves (1c)
1/2 c sliced raw mushroom (1c)
2 oz mozzarella cheese (2c)
aalt & pepper to taste
Pan- fry burger until cooked through; add mushrooms cook a min. Drain excess fat.
Pour in eggs, toss in spinach leaves. Cook over med low heat, gently folding eggs
every 10-15 secs until cooked through. Scatter cheese over top, remove from heat
and cover for a couple mins until cheese has melted. Makes 2 servings @ 4 carbs
each.
Do you find yourself scrambling to get out the door on time each morning? This one dish quickie
makes sure you start your day the low carb way.
2 eggs
2 oz grated cheese
1/2 c diced leftover meat or lunch meat
Pepper to taste
Mix everything together in a microwaveable plastic bowl w/ lid. Microwave uncovered on high
for about 45-70 secs. Remove from microwave and immediately put the lid on and let it steam for
a min before eating.
This Basque breakfast is one of my favorites. I found small packages of minced proscuitto at
Trader Joe's that are perfect for this dish! This is also great wrapped up in a Lo-tortilla.
1 TB Olive oil
1/4c poblano chile (2c)
or grn pepper, diced small
1/4 c red bellpepper, diced small (2c)
1 lg clove garlic, minced (1c)
6 eggs, lightly beaten
1 grn onion, sliced thin (1c)
2 oz finely diced proscuitto ham
2 TB Lo-Carb Catsup (2c)
Saute peppers in olive oil until soft then add garlic; fry a moment. Pour eggs over all, speinkle with
grn onions. Gently stir eggs every min, folding them until light and fluffy. Scatter proscuitto over
the top and remove from heat. Fold eggs gently again then divide between 2 plates. Lightly squirt
a squiggly ribbon of the catsup across each plate of eggs. Serves 2 @ 4 carbs each.
The term collop comes from the French word escalope and generally refers to small, very thin
slices of meat and/or bacon. My low-carb redaction of the 18th century recipe penned by Hannah
Glasse combines thin, pounded slices of meat generously spiced & panfried with a creamy
hollandaise-like sauce over top. The unusual ingredients that follow blend together deliciously I
assure you. Taste a lil' history and try some collops and egges!
8-10 oz lean boneless veal, pork or chicken breast (pork is my favorite)
My Collop Spices (below)(.5)
1 sl bacon, diced
1 anchovy
3 oz low-carb beer, heated (1c)
1 TB softened butter
1 egg yolk, tempered (.5c)
dash nutmeg
lemon zest for garnish, if desired
1 thick plastic 1 QT storage bag
1 mallet for meat
Open the plastic bag & slit down one side. This bag will be used to contain the meat as you pound
it thin. Slice raw meat across the grain in to 1/4" slices. Cut in half again to make pieces
approx 1.5x2.5" or 2x2" in size. Dust both sides of the meat w/Collop Spices. Place one slice of
seasoned meat inside of plastic bag & pound it until almost doubled in size. Repeat with each piece
of meat. Now render the bacon in a non-stick skillet. Remove bacon when crispy & add a few
seasoned collops to the pan. Turn up the heat to med-high & turn callops over when browned.
These should fry up pretty quickly. Add olive oil if needed & don't let them burn. Fry collops in
batches. When meat is done, add the anchovy to the pan and reduce heat to low. The anchovy
will melt into the drippings. Grate a little bit of nutmeg in. Now add the beer; deglaze & bring to a
simmer. Take a couple TBs of the liquid and temper the egg yolk then whisk the egg yolk into the
pan. Immediately remove from heat and drop in the butter; continue to whisk until sauce is thick and
smooth. Spoon sauce over collops & sprinkle with reserved bacon, garnish with lemon zest. Serve
with fried eggs-- I like mine over-easy. Serves 2 @ 1 carb per serving. My Collop Spices
My *medieval* blend of spices for savory dishes.
6 cloves whole
1 TB grains of paradise*
or whole black pepper
1/2 tsp celery seeds
Put these three ingredients in a spice mill and grind to a powder. Then pour them into a small
plastic container w/ lid. To this powder add:
1 TB coriander seed powder
1 TB powdered sage
3 TB kosher salt
1 tsp garlic powder
1 tsp black pepper, powdered
1/2 tsp cinnamon
1/4 tsp ginger
1 tsp AS like Splenda
Cover & shake all together in the small plastic container. Makes about 8 TBs. * Grains of Paradise
may be found at The Spice House
This is good wrapped in a Lo-tortilla for bkfst on the go.
2 oz cream cheese (2)
4 eggs (2)
1 TB oil
3oz smoked salmon, slivered
Pepper
dash dill weed
1 tsp capers
Fresh dill sprig for garnish
Heat cream cheese in microwave for 10 secs just to soften it a bit. Beat the eggs into the cream
cheese. Heat oil over med heat in nonstick skillet; add eggs. Stir gently until eggs are soft and fuffy.
Divide between 2 plate, top each portion with half the salmon, a shake of pepper, pinch of dill &
sprig of dill. Makes 2 servings @ 2 carbs each
Sometimes ya just want something sweet & crunchy. Sometimes I have Atkins cereal with Hood's
Dairy Low Carb Milk for breakfast-- 1 serving with 1/3 c milk is 4 carbs.
1/2 cup Lo-Yogurt (3c)
2 TB Fiber One Cereal (2.25c)
2 tsp chopped nuts(.25c)
Splenda to taste
Serves 1 @ 5.5 carbs
1/4 c yogurt (2.5)
1/4 c Orange Spiced Dessert (.5c)
1 TB Nudz, crumbled ( below) (1c)
Mix yogurt & pudding together. Crumble the Nudz over top. Serves 1 @ 4 carbs. Nudz
2/3 cup Atkins Almond Cereal (3c)
1/3 cup almonds (4.5c)
1TB butter
1 TB Lo-Milk
3 drops of Almond flavoring
3 drops of Walnut flavoring
1/8 tsp cinnamon
1/8 tsp nutmeg
Pulse cereal and almonds toghether in a food processor until almost powder. Mix everything
together and form into TB sized ovals. Place on a microwave proof plate & cook on hi for 1-2 mins
until they are bubbly hot. Take out and let cool completely. Makes 8 TB Nudz, 1 carb per TB. Nudz
are good over ice cream, too!
Orange Spiced Smoothie:
I like to add a little yogurt to my diet each day. Also check out Orange Spiced Yogurt.
1/2 c Orange Spiced Dessert(1c)
1/4 cup plain whole milk yogurt (2.5c)
1/4 cup Lo-J(.5c)
2 drops Fiori di Sicilia
or Vanilla
1 tsp psyllium fiber. if desired
Blend together well. Makes 1 cup: about 4 carbs
For Strawberry Smoothie, substitute Strawberry Chantilly for the Orange Dessert,
Lo-Milk for the Lo-J & use vanilla.
7 years ago my favorite bkfst was 1/2 cup cottage cheese w/ AS and cinnamon for 5 carbs.
Sometimes I'd splurge and warm a net3 tortilla & slather it in butter & fake sugar with cinnamon for 4
carbs. The follwoing recipe is sort of a cross between the two . I invented this one morning when I
was craving a sweet breakfast but with fewer carbs than my ususal cottage cheese & cinnamon
fix. These are pretty quick to make once you get the hang of folding the cups and could just as
easily be filled made savory as sweet. I think they turned out pretty good. Hope you do, too!
1 net3 carb tortilla (3c)
1 egg (.5c)
2 TB cottage cheese (1c)
1 pckt AS
or 1 tsp Caramel Lo-syrup
1/4 tsp cinnamon
3 drops vanilla
1 TB dry grate parmesan (1c)
2 tsp butter sweetened with
1 tsp Splenda
(2) 4 oz glass custard cups
Cut tortilla in half & shape into a cone slightly overlapping at the seams. Now fold the bottom point in
about 1/2" to fashion a cup. Carefully place the tortilla cups in custard dishes & press firmly in the
center to "seal" it. They won't fit perfectly, but that's ok- they will! Now mix the egg together with
cheese, AS, cinnamon & vanilla and parmesan. Divide egg mixture between the two tortilla cups.
Gently transfer custard cups to microwave and cook on hi for 1 min. Remove and top each one
with half the sweet butter. Makes 2 breakfast tarts @ 2.75 carbs each.
My variation of Atkins' Molten Chocolate Cake recipe. I didn't have any brick chocolate so I
substituted 2 different kinds of cocoa powders and added some luscious extras.
6 tablespoons butter
3 TB Droste cocoa powder (3nc)
1 TB Black Cocoa** (1nc)
1TB Lo-Carb Baking Mix (1.5nc)
1TB (0) carb baking Mix
3 eggs (1.5c)
1/2 cup Splenda
1/4 tsp cherry extract
1/8 tsp vanilla extract
1/2 tsp Da Vinci caramel syrup
Chocolate sauce (below)
Whipped Cream
6 thawed pitted cherries, halved
1/8 Atkins chocolate bar (opt)
In a med bowl beat eggs, yolks, splenda, cherry flavor and vanilla for 5 full minutes-- the eggs should be foamy
and very light. In another med bowl melt butter in microwave; add cocoa powders stir well to
combine; cool til tepid but liquid. Add bake mix to cocoa mix and stir until just combined. Now fold
egg mixture into cocoa mixture taking care not to deflate it. Pour batter in buttered custard cups &
place on a baking sheet; bake 10 minutes. Cool 15 minutes. Meanwhile prepare chocolate sauce
and whipped cream. Drizzle chocolate sauce over cakes and place a dollop of whip cream; top
with 3 cherry halves. Using a vegetable peeler, shave a few curls of chocolate over all & serve!
Makes 4 outrageously delicious servings @ <5 net carbs each.
each. ** Black Cocoa can be found online @
The Baker's Catalogue Chocolate Sauce
2TB Droste cocoa powder
3 TB heavy whipping cream
1 TB Splenda
1/2 tsp water
3 drops vanilla flavoring
Mix well until smooth. Whipped Cream
2 oz heavy whipping cream
1 tsp Splenda
3 drops of cherry or vanilla extract
Whip it- whip it good!
This light, creamy dessert is almost like pudding . You can buy Fiori di Sicilia here:
Baker's Catalogue. It is a blend of vanilla and orange and is primarily used in
Pannetone. It's delicious used in whip cream-- try a dollop in your coffee with a sprinkle of
cinnamon.
1/2 c hot water
1 c cold water plus
1 cup (0) carb vanilla ice cream
1/8 tsp cinnamon
dash pumpkin pie spice Topping:
6 TB heavy Cream (3)
2 drops of Fiori di Sicilia**
or Vanilla extract
1/2 tsp splenda
5 four oz dessert cups
Mix the hot water & jello mix together in container. Stir well to dissolve then add 1/2 the cold water;
stir well to combine. Then mix the other 1/2 cup water with the melted ice cream. Pour ice cream
into jello mix and whisk to combine. Cover & chill in fridge till firm. Before serving: Whip the heavy
cream with the extract & 1 tsp of Splenda; dollop on top of each serving. Makes 5 servings @
1.2 carbs per serving! ** Fiori di Sicilia can be found online @
The Baker's Catalogue
Fluffy and pink, simply stunning in a parfait-- see recipe below. It makes a great smoothie, too-- see recipe above.
Also good in yogurt, see Strawberry Yogurt.
1 sm box sugar-free jello (3c)
3/4 cup hot water
1 1/4 cup cold water
3/4 cup low-carb strawberry ice cream, melted (3c)
1 quart container w/ lid
Combine hot water and strawberry jello in container; mix untill well disolved; add cold water & melted
strawberry Ice cream; whisk together well. Cover & chill several hours. Whisk before serving.
Makes 5 four ounce servings of Strawberry Chantilly @ 1.2 carb each.
Strawberry Chantilly Parfait:
1 six oz fluted glass
1/4 c 0carb Vanilla Ice Cream, softened
1/2 c Strawberry Chantilly (1c)
dollop of sweetend whipped cream
slice of strawberry
mint leaf
Spoon 1/4 cup of the strawberry chantilly, then the softened ice cream, then the rest of the
chantilly into the fluted glass & top with a dollop of whipped cream. Garnish with a slice of
strawberry and a mint leaf.
12 oz water
2 pckts unflavored gelatin
2 oz heavy whipping cream
10 oz coconut milk
1/4 c Splenda
1/8 tsp coconut extract
1/8 tsp vanilla extract
or 1 tsp of rose water
1/8 cup toasted coconut flakes
Approximately 6 servings, 2.5 c each.
Sprinkle gelatin over water and stir to dissolve, add extracts then coconut milk & cream
stir well, then add Splenda. Pour into a pie crust or separate dessert cups. Chill until set. Sprinkle
lightly with toasted coconut. Makes six 1/2 cup servings
2 1/2 cups cooled strong coffee (2.5c)
1 cup Lo-Chocolate Milk (2c)
1/3 cup Lo-Milk (1c)
1TB cocoa powder dissolved in
2 TB boiling water (1c)
1/8 tsp vanilla
1/4 tsp maple flavoring
1/8 tsp cinnamon
2-3 tsp Splenda
dash fresh nutmeg
Mix all together in a 1 quart pitcher; chill 1 hour. Makes 4 servngs <2 carbs each. Pour over ice to
serve. You can save empty water bottles and fill them with this to take with you. 12 oz <3 carbs
3 oz Red Wine
4 oz Lo-J
8 oz diet cherry or berry soda
or
8 oz AS fruit punch drink
Sitr together in a tall glass. Decorate glass with a slice of orange.
Blessed be 0-carb icecream! The flavor we purchase is half chocolate & half vanilla. 7 years ago
we put a TB of heavy cream into a diet rootbeer and called it a *black cow*. . .
How things have changed now!
Place 1/2 cup scoop of 0-1 carb per serving Ice Cream into an empty soda glass.
Pour cold diet rootbeer over the top and serve with a straw & spoon.
Tips
Jerky needs to be dried at a temperature between 140 and 150 degrees for at least
six hours to keep it from spoiling.
Uniform thickness & size are very important if you want that perfect batch of jerky.
The slices should be no larger than 5 inches long by 2 inches wide and 1/4' thick.
Partially freeze the meat before cutting. Cut thin slices against the grain.
This is really important for lean cuts of meat, otherwise some will be like leather,
others like paper and some ok. Take the time to get rid of all tendons & gristle.
They're impossible to chew all dried up. Trim all visible fat as it can prevent
the jerky from drying properly and can go rancid. Be careful with salt and spices,
especially pepper. They dehydrate, too-- YEOW!.
I have used flank steak, rump, chuck and london broil. Haven't tried filet mignon...yet.
Poultry and pork are not recommended for most jerky recipes
because of the possibility of harmful bacteria.
You can, however, marinate _cooked_ slices of lean poultry or pork to dehydrate.
Basic Jerky
Begin this project in the morning. Slice partially frozen meat as described above. Marinate the meat strips up to 12 hrs in the refrigerator.
When ready to dry, place in dehydrator and follow the manufacturer's instructions or follow method for oven drying below Oven Method
Place a large cast iron skillet on the bottom rack of an electric oven. Place the top rack as high as you can inside the oven.
(Be sure the skillet isn't greasy or it may smoke). Preheat the oven to 450*. Heat skillet for 20 mins before proceeding.
Remove the meat from the marinade and dry with paper towels. Lay the strips on an oven safe baker's rack with a cookie sheet underneath to collect
any juices. When oven is ready, place jerky on top rack, close oven and turn the oven to WARM. Let the meat sit in warm oven for an hour, then turn
meat over and turn oven OFF. As your jerky dries, remove oils with a soft paper towel. When it's done it should crack but not break when bent.
Check your jerky every hour as it dries for best results. It should take about 5 to 10 hours to dry.
Store your jerky in an air tight bag in the refrigerator for up to three months.
NOTE: The iron skillet retains heat- if you have a gas oven, you may omit the preheating steps and
place jerky in the oven to dry by the pilot light.
Ingredients
2 1/2 to 3 lbs beef or lamb, well-trimmed.
1 recipe marinade, below
These marinades will flavor up to 3 lbs of meat. For a more intense flavor
(and higher carbs per piece), double the recipes.
