Adventures in Low Carb

Bronzed Chicken

2007-09-15T11:53:00.000-07:00

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

2007-08-31T16:05:00.000-07:00

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

2007-08-26T15:14:00.000-07:00

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

2007-08-25T08:48:00.000-07:00

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

2007-08-25T08:33:00.000-07:00

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

2007-08-15T18:14:00.001-07:00

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

2007-08-11T16:21:00.000-07:00

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

Turkey Ranicotti

2007-08-04T14:56:00.000-07:00

This recipe was invented by Rani Merens. Its one of the first low carb recipes I ever tried years ago. I kind of forgot all about it until I ran across it on a low carb site recently. Its just as good as I remembered.

Turkey Ranicotti

16 oz ricotta cheese

1 c shredded mozzarella

2 eggs

1/4 cup grated parmesan

1 t Italian herbs

pinch nutmeg

salt & pepper

8 slices deli turkey breasts, sliced about the thickness of a tortilla

1 cup tomato sauce

Mix ricotta, eggs, 3/4 cup mozzarella, parmesan and spices. Spoon filling down center of each turkey sliced, dividing evenly among 8 slices. Roll up. Spoon 1/2 cup sauce onto bottom of casserole dish. Lay rolled-up "manicotti" on sauce, top with rest of sauce. Sprinkle with remaining mozzarella. Bake at 350 til heated and cheese on top is bubbly.

Serves 4 @ 8 carbs, 1 fiber (7 NET carbs), 421 cal, 26 fat, 37 protein

Taco Seasoning Mix

2007-08-02T16:07:00.000-07:00

This is much lower carb than using premade packets from the store. If you make a big batch like this ahead of time, then its just as easy to use a tablespoon of this mix as it is to tear open a pouch.

4 tbsp chili powder
4 tsp paprika
4 tsp crushed dried red pepper flakes
1 tbsp dried oregano
1 tsp dried marjoram
1 tbsp salt
1 tsp pepper
2 tsp garlic powder
1 tbsp ground cumin

Great for seasoning tacos or chili. It's cheaper to make this mix yourself than it is to buy it at the grocery store. Combine all ingredients. Store in a jar and cover tightly. To use, measure 1 tablespoon to equal a package. Makes about 10 tablespoons.

1 Tbs = 3 g carbs - 1.5 g fiber = 1.5 net carbs

Taco Beef Stew

2007-08-02T15:59:00.000-07:00

This is a crockpot recipe that's pretty tasty. I use a taco seasoning mix I make myself. 1 batch of my taco mix is about 3.7 carbs where a packet of taco seasoning mix from the store can be at least 3 carbs per serving, totalling at least 18 carbs for the whole pack.
I will post my taco seasoning mix later.

Taco Beef Stew

3 lbs beef roast
1 packet of taco seasoning (or use homemade)
1 can tomato sauce
1/2 can green chiles

Put the roast in cockpot and dump in the rest of the ingredients. Cook on high 6-8 hours. Top with cheese and sour cream.

This is good with green beans mixed in.

If you can spare the carbs you could add onions, green peppers or even beans.

6 servings

calories = 469
fat = 30.2 g
protein = 41.5 g
carbs = 6.6 g
fiber = 1.6 g
net carbs = 5 g

Tuna Steaks

2007-08-01T17:21:00.000-07:00

2 tuna steaks (about 6 oz each)
1/4 cup soy sauce
1 tsp powered ginger
1 1/2 tsps sesame seeds
1 Tbs sesame oil
1 Tbs olive oil

Rub the ginger into the tuna steaks and put in a shallow dish. Pour soy sauce over the fish and let marinate for 30 minutes. Heat the oils in skillet over medium heat. Cook steaks about 3-5 minutes on each side. Or until desired doneness. When almost done add the sesame seeds. When the seeds are toasted remove from the heat. Makes 2 servings

calories = 339.6
protein = 43.97 g
fat = 16.22 g
carbs = 3.16 g
fiber = 0.74 g
net carbs = 2.42 g

Green Bean, Tomato, Mozzarella Salad

2007-07-29T08:19:00.000-07:00

This was great. Very refreshing and colorful. A nice way to get those veggies in on a low carb diet. You could probably make this low fat if you wanted.

Green Bean, Tomato, Mozzarella Salad

2 cups fresh cut green beans (1" pieces - about 8 oz)
8 oz of cherry or grape tomatoes sliced in half.
8 oz mozzarella cheese (I used the soft fresh cheese- I get it cheap at BJs but you could use a block like Kraft)
1/2 cup Italian dressing (I used the Good Seasonings kind you mix yourself)
1/4 tsp dried basil
1/4 tsp salt
1/4 tsp pepper

Place beans in a small pot and cover with water. Bring to a boil; cook uncovered about 5 min. They should be bright green and still crisp. Drain and rinse in cold water.
In large bowl mix all ingredients. Toss to coat. Cover and refrigerate about an hour before serving.

4 servings

calories = 298.4

protein = 12.65 g

fat = 23.64 g

carbs = 9.85 g

fiber = 2.78 g

net carbs = 7.07 g

Salsa Meatloaf Patties

2007-07-29T08:05:00.001-07:00

1 lb ground beef
1 egg
1/3 cup salsa (I like Pepper Dog Salsa)
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper

Preheat oven to 350. Mix all ingredients in a large bowl. For into 3 patties or 3 mini loaves. Place on a foil-lined baking pan. Bake at 350 for 35-40 min.

calories = 392.8
protein = 31.51 g
fat = 27.63 g
carbs = 3.36 g
fiber = 1.13 g
net carbs = 2.23 g

Parmesan Pecan Chicken Tenders

2007-07-29T07:44:00.001-07:00

I like to make up a big batch of these and eat them for snacks or with a salad for lunches. They go great with the Low Carb Honey Mustard Dressing.

Parmesan Pecan Chicken Tenders

1 1/2 cups finely ground pecans (macadamia nuts would also be good)

1/2 cup grated parmesan cheese

1/2 tsp garlic powder

1 tsp paprika

1/2 tsp cayenne

1/2 tsp seasoning salt (or plain salt)

1/4 cup lemon juice

2 lbs boneless skinless chicken breast tenders (or breasts cut into strips)

3 tablespoons Olive oil

In large ziploc bag (gallon size), combine pecans, cheese, and seasonings. Place lemon juice in a shallow dish. Dip chicken in juice, then put several tenders in the the bag and shake to coat with pecan mixture. In large non-stick skillet, heat oil til moderately hot. Add chicken; cook 3 to 5 minutes on each side or until golden and cooked through.

6 servings

calories = 474.4

protein = 41.25 g

fat = 32.61 g

carbs = 5.78 g

fiber = 3.04 g

net carbs = 2.73 g

Chicken Caprese

2007-07-26T16:33:00.000-07:00

The inspiration for this recipe was a sandwich I used to eat at Panera Bread called Turkey Caprese. It was sliced turkey topped with pesto, sundried tomatoes, basil leaves and fresh mozzarella. I decided to take those flavors and make it into a low carb entree.

Chicken Caprese

Needed Per Serving:

olive oil

1 chicken breast (about 5 oz)

dashes of salt, pepper, oregano, and garlic

2 Tbs pesto sauce (the kind I used was 1.5 carbs per serving)

1 thick slice of tomato (about 2 oz)

dash of basil

1 oz sliced fresh mozzarella

Sprinkle both sides of the chicken with salt, pepper, oregano and garlic. In a skillet, heat the oil on medium heat and cook the chicken breast until done, about 5 minutes per side. Top the chicken with the pesto sauce, tomato, sprinkle the tomato with basil and top with cheese. Place a lid on the pan until the toppings are heated thru and the cheese starts to melt - about 2 minutes.

This recipe is easily enlarge to accomadate the number of servings you need.

calories = 442

fat = 30 g

protein = 38 g

carbs = 5

fiber = 1

net carbs = 4

Parmesan Cheese Crisps

2007-07-26T16:22:00.000-07:00

These are all over the internet. There's no way to tell who first created them. They are easy and tasty and make a nice little cracker for those low carb dieters that are looking for a little crunch.

Parmesan Cheese Crisps

3 oz grated Parmesan (NOT the stuff in the green can!)

Preheat oven to 350. Line a baking pan with parchment and place heaping tablespoons of cheese about 2" apart on pan. Slighty flatten down the mounds of cheese. Bake about 6 min. Let cool and peel off paper. Store in a plastic container.

I get about 5 Tbs per oz of cheese. So 3 oz makes 15 crackers.

Each cracker has around 20 calories, 0.17 carbs and 1.29 g of fat

Chicken Parmesan With Spinach

2007-07-26T16:11:00.000-07:00

I can't remember where I got this recipe. I made a few changes. It was really rich, a little too rich and a little on the greasy side. See what changes I would make next time below the recipe.

Chicken Parmesan With Spinach

2 skinless chicken breasts (I used 1 lb chicken)
1 pkg frozen spinach, thawed and drain well
1 cup mayonnaise
1 cup Parmesan cheese
3/4 Cup Sour Cream
1 tsp ground pepper
1/2 tsp garlic powder (my addition)

Poach chicken till slightly done. Cool and cut intobite size pieces. Micro wave frozen spinach tillthawed, drain. Mix Parmesan/mayonnaise/sour creamtogether. Place chicken and spinach (mixed together)in bottom of 9x12 baking dish. Spread parmesan/mayonnaise/sour cream mixture on top. (I mixed all ingredients together and then put in a casserole dish) Bake uncovered 350°F for 35 minutes or till edges are browned.

Next time I would try using 1/2 a cup of mayo and a full cup of sour cream.

Low Carb Honey Mustard Dressing

2007-07-22T15:32:00.001-07:00

I used to love Honey Mustard dressing but it has a lot of sugar in it. So I came up with a low carb version.

Low Carb Honey Mustard Dressing

1 cup mayonnaise

3 Tbs prepared yellow mustard

1 Tbs vinegar

2 packets Splenda

1/8 tsp paprika

1/8 tsp dry mustard

Mix all ingredients in a bowl and store in refrigerator.

Makes 10 servings of 2 Tbs each.

Per serving:

calories = 161.7

fat = 17.6

protein = 0.4 g

carbs = 0.6 g

fiber = 0.1 g

net carbs = 0.5 g

Mexican-Style Roast in the Crock Pot

2007-07-22T15:20:00.000-07:00

This is a nice, easy tasty low carb recipe. It uses things you have in your pantry.

Mexican-Style Roast in the Crock Pot

1 1/2 lb london broil

1/4 tsp pepper

1/2 tsp garlic powder

1 Tbs chili powder

1 tsp cumin

1 Tbs prepared mustard

1 beef bouillon cube

1 16 oz. can diced tomatoes with green chilies

Mix all ingredients in crockpot except meat, then put the meat in.

Cover and cook on Low 6-8 hours.

Serves 4

Tomatoes and Fresh Mozzarella

2007-07-21T10:22:00.000-07:00

This is a nice refreshing dish for the hot summer months. Its tasty and low in carbs. Balsamic vinegar gets a bad rap for being high in carbs, but this recipe only calls for 1 tablespoon spread over 4 servings. Also fresh basil is best in this recipe but I for one never have fresh basil on hand.

Tomatoes and Fresh Mozzarella

4 thick slices of tomato (about 8 oz)

4 oz fresh mozzarella sliced into 4 pieces

1 Tbs olive oil

1 Tbs Balsamic vinegar

1/8 tsp dried basil

1/8 tsp fresh cracked black pepper

Alternate layers of tomato and mozzarella on a plate. Drizzle with Balsamic vinegar and oil. Sprinkle with basil and pepper. Let sit about 10-15 min at room temperature and serve.

Serves 4

calories = 124.5

fat = 9.75 g

protein = 6g

carbs = 3.75 g

fiber = 0.5 g

net carbs = 3.25 g

Hamburger Broccoli Alfredo

2007-07-17T11:15:00.000-07:00

This is a quick dish I threw together when I didn't feel like cooking. Carb counts will vary on the brand of Alfredo sauce you use and whether you use chopped broccoli or broccoli florets. This is a really rich and satisfying dish.

1 lb ground beef
1 cup freshly grated Parmesan cheese
2 egg yolks
Salt & fresh ground pepper
1 jar Alfredo sauce
1 16 oz bag frozen broccoli

In a bowl, mix the ground beef with the cheese, egg yolks and salt and pepper. Form into 4 patties. Cook the patties in a large skillet until mostly done. Add the jarred sauce and the frozen broccoli. Cover the skillet and simmer for 15-20 min until the burgers are done and the broccoli is hot. Stir occasionally.

Deviled Green Beans

2007-07-16T18:48:00.000-07:00

Tired of plain old green beans? Here is a low carb way to add some zing to those beans.

1 14.5 oz can green beans
1.5 tsp butter
1 tsp prepared mustard
1/2 tsp Worcestershire sauce
Dash salt
Dash pepper

Heat beans; drain. Add butter, mustard, Worcestershire sauce, salt, and pepper; stir gently till blended.

3 servings

5 carbs
2.3 g fiber
net carbs 2.7

Protein Coffee

2007-07-14T07:42:00.000-07:00

When you want a treat without a lot of carbs and sugar, try this.

Protein Coffee

1 cup coffee

cream to taste

sweetener to taste

dash SF vanilla syrup

1 scoop of vanilla protein shake mix

In large mug or pitcher (because there will be splashing) mix all ingredients with a stick blender. Could use any flavor of syrup. If you really want to be decadent, add homemade whipped cream on top.

If you don't have a stick blender, then use a regular blender.

1 serving

Carbs depends on the amount of cream and sweetener and type of protein powder used.

Zucchini Hashbrown Cakes

2007-07-14T07:24:00.000-07:00

I like to make a batch of these up on the weekend and then have for breakfast with my eggs during the week. They heat up nicely in the microwave and are a great way of getting in some extra veggies at breakfast time. Cause we all know we eat a lot of veggies on a low carb diet despite what the media would like people to think.

Zucchini Hashbrown Cakes

2 cup zucchini; grated

2 large egg

3 tbsp whey protein powder

1 cup cheddar cheese; shredded

1 dash Salt

1 dash pepper

Combine zucchini and egg. Add protein powder one tablespoon at a time until mixture holds together. Stir in cheese, salt, and pepper. Spray a skillet with non-stick spray and heat to medium heat. Drop batter in 1/4 cupfuls into skillet and flatten. Cook until crispy and brown, flip and cook other side.

makes 12 patties

Nutritional info will vary based on the protein powder you use. Mine was 80 calories and 1 carb for 1 oz.

calories = 46.6

protein = 3.2 g

fat = 3.5 g

carbs = 0.8 g

fiber = 0.2 g

net carbs = .6g

Hamburger Brunch Casserole

2007-07-12T09:40:00.000-07:00

1 lb hamburger
5 eggs
1/4 cup sour cream
1/4 cup ricotta cheese
2 cups shredded cheddar
1 cup heavy cream
1 tsp salt
1 tsp pepper
1 Tbs paprika

Brown hamburger in a skillet. While meat is browning, beat eggs and mix in the rest of the ingredients. When hamburger is done, drain and pour in a 8"x12" casserole dish. Pour mixture over hamburger and bake at 350 degrees for 40-45 minutes.

8 servings

2.9 carbs per serving

Cravings

2007-07-12T09:32:00.000-07:00

Here is an interesting link about cravings. It has a chart that lists what you might be craving, what mineral or vitamin you might be lacking and healthier food sources to get that nourishment.

http://www.naturopathyworks.com/pages/cravings.php

An example is if you are craving chocolate, then you might need magnesium and good sources of magnesium are found in raw nuts and seeds, legumes, fruits.

Other cravings the chart lists are:
Sweets
Bread, toast
Oily, fatty foods
Coffee or tea
Alcohol and drugs
Chewing ice
Burnt food
Soda
Salty foods
etc.

Check it out!

Low Carb Frappe

2007-07-08T12:22:00.000-07:00

Here is a cool refreshing treat for these hot summer days. Even the "lite" frappes you can get in a coffee shop can have 20+ carbs for a small.

In a blender mix:

1 1/2 cups ice

1 cup water

1 tsp instant coffee

1 Splenda packet

2 Tbs cream

2 Tbs SF syrup (my favorites are caramel and white chocolate)

calories = 108.5

fat = 11 g

protein = .7 g

carbs = 2.1 g

Options:

- Add a dollop of homemade whipped cream on top

- When blending, add a scoop of protein powder

- In stead of SF syrup, add 1/2 a tsp of cocoa powder for a mocha flavor

OJ Chicken

2007-07-02T12:29:00.000-07:00

2 lb chicken legs
1 egg; beaten
3 oz Orange flavored Crystal Lite
2 tbsp soy sauce
1 tsp paprika
1/4 tsp salt
3 tbsp butter
1/2 cup Parmesan

Preheat oven to 375°F. Melt butter in a large baking pan. In a bowl, mix egg, orange drink, soy sauce, paprika, and salt. Dip the chicken pieces in the orange drink mixture; coat with Parmesan. Place chicken in the butter. Bake uncovered 50 minutes, or until chicken is cooked through.

Serves 4

calories = 422.8
protein = 54 g
fat=21.14 g
carbs = 1.39 g
fiber = 0.27 g
net carbs = 1.12 g

Spanish CauliRice

2007-07-02T11:52:00.000-07:00

Cauliflower is a very versatile vegetable on low carb diets.
Here is a recipe that substitutes for Spanish rice.

Spanish CauliRice

16 oz cauliflower

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

1 can (14.5 ounces) chicken broth

2 tbsp olive oil

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

Serves 4

calories = 134.3

protein = 7.43 g

fat = 8.34 g

carbs = 9.7 g

fiber = 3.5 g

net carbs = 6.2 g

Chicken with Cheddar Cheese Sauce

2007-06-30T17:26:00.000-07:00

Here is an easy tasty way to prepare chicken. It is very low carb. It goes well with green beans.

Chicken with Cheddar Cheese Sauce

1 lb chicken breast (boneless); cubed

2 tablespoon olive oil

1 teaspoon paprika

1/3 cup chicken broth

1/2 cup sour cream

1/2 cup cheddar cheese; shredded

In a skillet heat 2 Tbs oil over med heat. Fry cut up chicken until golden brown and no longer pink inside. With slotted spoon, transfer chicken to a seving dish. Add sour cream, chicken broth, and cheddar cheese to skillet. Continue to cook gently to allow cheese to melt and mix in. Sprinkle chicken with paprika, and spoon hot cheese sauce over the chicken.

Serves 4

calories = 373.3

protein = 35.47 g

fat = 24.27 g

carbs = 2.08 g

fiber = 0.22 g;

net carbs = 1.86 g

Chili Cheese Omelet

2007-06-29T06:30:00.000-07:00

Want a nice heaty breakfast that makes you feel you are not on a diet? Try a Chili Cheese Omelet. This will take some planning ahead as you need to make the chili ahead of time.

The original recipe comes from this site:
Linda's Low Carb Menus and Recipes
This site has tons of great recipes.

I made a few changes as I do not like onion and and I wanted something a little thicker.

Texas Chili - with revisions
2 lb ground beef
1/8 tsp onion powder
2 cloves garlic, minced
3 tsp chili powder
3 tsp cumin
1 tsp cayenne
1 tsp paprika
1/2 tsp salt
8 oz tomato sauce
16 oz water
4 tbsp Tomato paste
Brown the meat and garlic in a large pot. Drain grease well. Add all remaining ingredients. Bring to a boil. Turn down heat to low. Cover and simmer 1- 1 1/2 hours.

After the chili cools, I freeze in small portions. Then every so often I take a container out to thaw and have Chili Cheese Omelets for several days. A 1/3 cup portion of the chili has 2.7 carbs with my changes.

Chili Cheese Omelets

I don't make the prettiest omelets, but they do taste good!

butter
2 eggs
1/3 cup Texas Chili
cheese
sour cream
jalapenos

Make an omelet in your favorite way. I like to use Alton Brown's method from Good Eats.

Fill omelet with the Texa chili and an ounce of cheddar cheese. Fold. Top with sour cream, a sprinkle of cheese and jalapeno slices.

Good Eating!

Sante Fe Chicken

2007-06-28T13:50:00.001-07:00

I had this for dinner tonight with some mixed vegetables. It's easy and quick and full of flavor.

Sante Fe Chicken

1 tsp cumin
1 tsp chili powder
.5 tsp Salt
.5 tsp black pepper
3 Tbs olive oil
9 oz Roma tomato (about 3 Roma tomatoes)
1 Tbs lime juice (fresh)
1 clove garlic; minced
2 tsp jalapeno peppers; minced

3 Tbs cilantro, minced
1 lb chicken breast (boneless)

In a bowl, mix the spices and rub over both sides of the chicken.
Heat a couple of Tbs of olive oil in skillet. Cook chicken 4-5 minutes per
side or until done. Place on a platter. Heat the remaining ingredients except cilantro
for 5 minutes. Mix in cilantro. Pour over chicken.

calories = 235.3
protein = 27.05 g
fat = 12 g
carbs = 4.46 g
fiber = 1.17 g
net carbs = 3.29 g

Support System

2007-06-28T11:46:00.000-07:00

To lose weight, eat healthier, exercise, etc., it helps to have a support system. It could be friends or family or an online message board.

Some of my favorite low carb message boards:
http://lowcarbfriends.com/bbs/index.php
http://forum.lowcarber.org/
http://www.lowcarbsite.com/forum/

Zucchini And Pecan Saute

2007-06-28T11:30:00.001-07:00

Tired of plain zucchini? Pecans and parmesan cheese help give a new twist to an old low carb standby.

Zucchini And Pecan Saute

2 tbs butter

1/4 cup pecans; chopped

1 pound zucchini; sliced

2 tbs parmesan; grated

In a large skillet, melt 1 tablespoon butter over medium heat. Addpecans; cook and stir until lightly browned, about 5 minutes. Remove pecansfrom skillet.
Add remaining 2 tablespoons butter to the skillet, and melt. Addzucchini, and saute until soft. Toss with pecans and cheese. Serve.

3 servings

calories = 176.5

protein = 4.5 g

fat = 16.3 g

carbs = 5.9 g

fiber = 2.8 g

net carbs = 3.1 g

Smokey Barbeque Sauce

2007-06-27T08:05:00.000-07:00

I'm not a big fan of overly sweet BBQ sauces. This recipe is more tangy than sweet. Good on chicken or pork.

Smokey Barbeque Sauce

1/2 c water
3 T vinegar
2 T granular Splenda
1 T mustard
1/4 t salt
1/2 t pepper
1/8 t red pepper
1 slice lemon
1/2 cup low carb ketchup (Heinz makes a good one)
2 T Worcestershire

Heat 1st 7 ingredients. Add lemon. Bring to a boil; reduce heat. Simmer uncovered 20 minutes. Stir in rest of ingredients. Return to boil.

For the whole batch:
calories = 96.4
protein = .8 g
fat = .5 g
carbs = 22.1 g
fiber = 1.1 g
net carbs = 21 g

Italian Green Beans

2007-06-24T05:54:00.000-07:00

Vegetables are an important part of a low carb diet. Low carb diets are not just meat, cheese and more meat as some people believe. When you get tired of plain green beans, here is an easy quick way to spruce them up.

Italian Green Beans

1 pound fresh green beans, trimmed
1 Tbs olive oil
1 Tbs garlic, minced
1/4 cup shredded parmesan
salt and pepper to taste

Steam green beans in about 1 cup of water. When beans are cooked to your taste, drain. Heat olive oil and garlic in saute pan. Heat for 30 seconds. Add beans. Mix the oil/garlic mixture and beans. Cook until garlic is soft but not brown. Place green beans on a serving plate. Salt and pepper to taste. Sprinkle with Parmesan cheese.

4 servings

calories = 126.1
protein = 7.49 g
fat = 7.34 g
carbs = 9.28 g
fiber = 3.9 g
net carbs = 5.38 g

Candied Pecans

2007-06-23T13:00:00.001-07:00

A great low carb snack. Non-low carbers can't even tell the difference. A great way to spice up your low carb diet.

Candied Pecans

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

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

16 servings

calories = 203.3
protein = 2.8 g
total fat = 20.4 g
carbs = 5.6 g
dietary fiber = 2.8 g
net carbs = 2.8 g

Pepperoni Cheese Bake

2007-06-22T17:02:00.000-07:00

I've used this low carb recipe as a quick breakfast (make ahead and nuke a slice or eat it cold) or snack. It might be high in fat so it depends on your particular low carb plan if its a good recipe for you. You could probably lower the fat content by making some substitutions (turkey pepperoni, egg beaters, low fat cheese).

Pepperoni Cheese Bake

2 cups (8 oz) Mozzerella Cheese, shredded
1/2 cup diced pepperoni
5 eggs
3/4 cup milk
1/4 tsp basil

In a greased 9 inch pie plate, layer cheese and pepperoni. In a bowl whisk eggs, milk and basil and pour over the cheese and pepperoni. Bake at 400 degrees F for 20 to 25 minutes or until knife inserted comes out clean. Let stand 10 minutes before cutting.

6 servings

3.2 carbs per serving

If you use 1/2 cup heavy cream and 1/4 cup water in place of the milk, the carb count is 2.3 carbs per serving.

Source: Country Woman, April 2003

Green Bean and Meat Stew (Lubi bi Laham)

2007-06-22T12:55:00.000-07:00

This recipe has a nice Middle Eastern flavor to it. The cinnamon brings out the flavor of the stew without having much of a cinnamon flavor.

Green Bean and Meat Stew (Lubi bi Laham)

1 lb beef or lamb cut into 1/2 inch cubes
3 Tbs butter or vegetable oil
2 cloves garlic, minced
2 lbs green beans
water
1/4 cup tomato paste
1 1/2 tsp salt
1 tsp pepper
1/4 tsp cinnamon

In saucepan, saute meat in oil or butter until meat is browned. Add garlic. Saute a couple of minutes. Add beans, stir then add water to cover. Cover and cook on medium to medium-low until meat and beans are tender, 40-50 minutes. Add tomato paste, salt, pepper and cinnamon. Cook an additional 30 minutes. This dish is great with beef or lamb. Also can cook it all day at a low temperature or even in the crockpot.

6 servings

calories = 237.7
protein = 23.55 g
total fat = 12.5 g
carbs = 8.19 g
dietary fiber = 3.04 g
net carbs = 5.15 g

Nuts

2007-06-21T07:45:00.000-07:00

One of the most unexpected nutritional discoveries of the 1990s was that the frequent eating of nuts appears to dramatically improve health. (not so surprising to Low Carbers!) Studies suggest that 30 to 60 grams (1-2oz) of nuts should be consumed daily to gain the maximum benefits seen.Nuts are good sources of fiber, vitamin E, folic acid, copper, magnesium and the amino acid arginine. I know that some low carbers stall when eating nuts, but my guess is that they probably have a food allergy or food intolerance toward nuts.

Benefits:

• Lowers the risk of heart disease

• Lowers the risk of having a stroke

• Lowers the risk of developing type 2 diabetes

• Lowers the risk of developing dementia

• Lowers the risk of advanced macular degeneration

• Lowers the risk of gallstones

• Regular nut eating appears to increase longevity by about 2 years

• Lowers blood cholesterol levels

• Protects against certain forms of cancer

Roasted Tomato and Broccoli

2007-06-21T07:21:00.000-07:00

A tasty way to get in those veggies on a low carb diet. I created this when I got tired of steamed broccoli and broccoli with cheese.

Roasted Tomato and Broccoli

3 cups broccoli flowerets

12 cherry tomatoes

1 clove garlic, minced

2 Tbs olive oil

1/2 tsp black pepper

1/2 tsp salt

Set oven to 375. Slice tomatoes in half. Mince the garlic. Place broccoli, tomato, garlic in a casserole dish. Pour on olive oil, add salt and pepper. toss to coat. Bake in oven for 30 minutes.

Yield: 2 servings

calories = 174

protein = 4 g

total fat = 14 g

carbohydrate = 11 g

dietary fiber = 4.5 g

net carbs = 6.5 g