Bronzed Chicken

This recipe is very flavorful. The spices are not over powering as it might seem and its much tastier than a plain old chicken breast. Each breast has a net 1.5 carbs. Lots of people think spices don't have carbs but they do - after all they are from plants and all plants have carbs. But the carbs are low and they make such a difference in making good tasting recipes at home.

Bronzed Chicken

4 boneless, skinless chicken breasts

1 tsp chili powder

1 tsp cumin powder

1 tsp onion powder

1 tsp garlic powder

1 tsp paprika

1/2 tsp salt

1/2 tsp pepper

1/4 tsp cayenne pepper

1/4 cup melted butter

Mix all spices. Dip chicken in butter then in mixed spices and fry in butter or olive oil. Chicken should have bronzed appearance.

calories = 357

protein = 50.5 g

fat = 15.25 g

carbs = 2 g

fiber - .5 g

net carbs = 1.5 g

Golden Corral Bourbon Chicken

I love Golden Corral's Bourbon Chicken but it has brown sugar in it which makes it fairly carby. I make a version using brown Sugar Twin - an artifical sweetener.

Golden Corral Bourbon Chicken

1 pound chicken leg or thigh meat, cut into bite-size chunks

4 ounces soy sauce

1/2 cup brown sugar (use sugar substitute of your choice)

1/2 teaspoon garlic powder

1 teaspoon powdered ginger

2 tablespoons dried minced onion (I use a dash of onion powder)

1/2 cup Jim Beam Bourbon Whiskey (I only use 1/3. 1/2 cup was very powerful)

2 tablespoons white wine (I omit)

Mix all the marinade ingredients and pour over chicken pieces in a bowl. Cover and refrigerate (stirring often) for several hours (best overnight).
Bake chicken at 350 degrees for 1 hour in a single layer, basting every 10 minutes.
Remove chicken. Scrape pan juices with all the brown bits into a frying pan. Heat, and add white wine. Stir and add chicken. Cook for 5 minutes and serve. (I omit the steps after removing from the oven. I just remove from the oven, let sit a couple of minutes and serve.)

4 servings

* Carbs will very depending on the sweetener you use.

calories = 258.75

fat = 12.25 g

protein = 20.75 g

carbs = 3.5 g

fiber = 0 g

net carbs = 3.5 g

As you can tell by the 2 pictures, all the sauce is ot used which probably makes the carb count even lower.

Parmesan Tuna Patties

This is a nice easy way to make tuna when you are tired of tuna salad. I got the original recipe from this site Low Carb Friends. The only changes I make is to use Old Bay seasoning instead of the garlic and onion powders.

1 can tuna

1 Tbs mayonnaise

1 egg

2 Tbs Parmesan cheese

2 Tbs flax meal

sprinkle of garlic powder

sprinkle of onion powder

dash of salt

Drain tuna, blend all ingredients in a medium sized bowl and form into patties. Fry in oil until brown on edges.

I like to make extra for leftovers. I get 3 nice sized patties out of 1 can of tuna.

For each patty:

calories = 156.3

fat = 8.3 g

protein = 18.7 g

carbs = 1.7 g

fiber = 1.3 g

net carbs = .4 g

Beef Patties with Broccoli and Alfredo

This is what I make when I am in a hurry or can't think of anything else to make. It's quick and easy. Like a low carb Hamburger Helper.

1 lb ground beef
1/2 cup freshly grated Parmesan cheese
1 egg yolks
1/2 salt
1/2 tsp fresh ground pepper
10 oz bag frozen broccoli florets
1 jar Alfredo sauce

Mix the beef, Parmesan, egg, salt and pepper. Form into 4 patties. Cook 5 min on each side in large skillet over medium heat. Add the broccoli and Alfredo sauce, turn heat to low, cover and simmer about 20 min.

4 servings

calories = 533.8
fat = 39 g
protein = 34.5
carbs = 11.3 g
fiber = 3.3 g
net carbs = 8 g

Patties in Tomato Sauce

This dish is good with ground beef, chicken, turkey or lamb.

2 lbs ground meat
2 eggs
2 cloves garlic, minced
2 tsps cumin
1 tsp salt
1 tsp pepper
2 Tbs olive oil
1 8oz can tomato sauce
1/4 cup water

Combine meat, eggs, garlic, salt, pepper and 1 tsp cumin to make patties. In large skillet sauté patties on both sides in hot oil. Remove from skillet. Pour tomato sauce, water, and 1 teaspoon cumin into skillet. Simmer for 10 minutes. Return patties to skillet and simmer, covered for 10 more minutes before serve.

6 servings

Based on using lean ground beef
calories = 398.3
fat = 27.8 g
protein = 31.7 g
carbs = 4 g
fiber = 1.25 g
net carbs = 2.75 g

Candied Pecans

A great low carb snack. Even non-low carbers love them. Most people can't tell they are sugar free. Be sure to portion them out - its easy to over eat them!

Candied Pecans

1 lb pecans
1 cup splenda
1 tsp cinnamon
1 tsp salt
1 Tbs water
1 egg white

In one bowl mix Splenda, cinnamon and salt. In second bowl, put water and egg white. Beat to a froth, but not stiff. Mix pecans with egg whites until coated. Add to Splenda mixture and stir until Splenda is all used up. Spray a baking sheet with nonstick cooking spray. Spread nuts on baking sheet. Bake at 300° for 45 minutes, stirring every 10 minutes.

16 servings

calories = 201.9
fat = 20.4 g
protein = 2.6 g
carbs = 5.43 g
fiber = 2.72 g
net carbs = 2.71

Spanish CauliRice

Cauliflower can make a decent substitution for rice or potatoes on a low carb diet

16 oz cauliflower

1 can (14.5 ounces) chicken broth

1/2 cup tomato sauce

1 clove garlic; minced

1/2 tsp chili powder

1/4 tsp black pepper

1/2 tsp salt

1 1/2 tsp cumin

2 tbsp olive oil

Cut the cauliflower up and run thru food processor. Put in pot w/ chicken broth and boil for 10-15 minutes until tender. Drain cauliflower. Heat olive oil in skillet over medium heat. Cook garlic until tender. Add the rest of the ingredients and stir, mixing well. cook on medium about 15 minutes.

4 servings

calories = 134.3

protein = 7.43 g

fat = 8.34 g

carbs = 9.7 g

fiber = 3.5 g

net carbs = 6.2 g