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The recipes below were obtained from numerous resources. Some came from low carb. web sites, some are original recipes, some I received from friends
& family, and some I altered to support my own uses. To all of you
who use these recipes please use them in good health. |
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| Link to Rich's personal tracking information. This is food that we ate for the first 1-1/2 months that got me started to lose the initial 20 of the 45 lbs. I also brought down my Hemoglobin A1C, blood pressure, and cholesterol levels drastically. No, it was not food alone that did this. It is recommended that you see your doctor before starting any diets or exercise programs. | ||
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TABLE OF CONTENTS |
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| BREAKFAST | LUNCH OR DINNER | DESSERTS |
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Green highlighted recipe links have been moved to Helen's web site already, Go to: www.lowcarbeats.com |
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If you want to figure out nutritional values on
anything you are going to eat, go to:
www.calorieking.com |
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ONE MINUTE MUFFINS 20 carbs each In microwave, melt 2 tsp of butter in a glass measuring cup, then stir in: 1/4 cup of flaxseed meal Microwave on high for 1 minute + 23 seconds Turn out and let cool for a few minutes before icing. Icing: Mix 2 TBSP of soft cream cheese and 1/2 tsp of
sugar free syrup and ice the warm muffin top. |
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Chocolate One Minute Muffins WOW! In microwave, melt 2 tsp of butter in a small bowl, then stir in: 1/4 cup of flax meal Microwave on high for 1
minute. Icing: Mix 2 TBSP of soft cream cheese and 1/2 tsp of
sugar free syrup and ice the warm muffin top. |
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Cleochatra's
Revol-Oopsie Rolls 3 large eggs, at room temperature Preheat oven to 300 degrees. Separate the eggs and add Splenda, salt, and cream cheese to the yolks. (add any spices, etc, to the yolk mixture, not the whites) Use a mixer to combine the ingredients together. (the cream cheese will not blend in completely and the mixture will have a lumpy look) In a separate large bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first, rinse the beaters well and then beat the yolk mixture). Using a spatula, gently fold the egg yolk
mixture into the white mixture, but you still want to see clumps of the
beaten egg whites, so don't over-fold them, just to the point of the
yolk not being runny. Spoon the mixture onto the sheet, making 6 mounds. Flatten each mound a little, making about a 4 inch circle of each mound. They will spread slightly when baking, but just a little bit. Bake about 30 to 35 minutes (You want them slightly softer, not crumbly, but they will be a little bit golden on top). Let cool on the sheet for a few minutes, and
then remove to a rack and allow them to cool for a few hours...yes, for
a few hours as it helps dry them a bit.
(I use a big spatula to remove them so they don't tear or anything) They are great as "toast" I take two of these with me if I'm going out running around for the day and stop and get a burger, throw out their buns and replace them with my oopsie buns! They do NOT get soggy, either! I also make them in double batches now, so I get a dozen from each batch. That gives me six sandwiches or a combination of sandwiches and toast, etc. IF you like these, I'll give you some more hints
on what to do with them, like cream cheese danish, etc! |
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CREAM CHEESE MUFFIN 2- 8oz. pkgs Philadelphia Cream Cheese Soften cream cheese about 40 seconds in microwave. Add remaining ingredients. Beat with mixer until smooth. Pour into 12 muffin pans lined with the papers. Bake at 350 for 20 min. |
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Per Serving: 58 Calories 4 carbs Ingredients: Instructions: In a mixing bowl, whip the egg whites, salt and
vanilla until frothy. Line a cookie sheet with parchment paper. Drop the macaroon batter by rounded tablespoons about 1/2 to 1 inch 25mm apart on the parchment (macaroons don't rise or spread, so you can put them close together). Bake in the preheated oven for about 20 minutes, or until golden brown. Turn off the oven heat, open the door slightly, and let the macaroons sit in the oven until cool - this keeps the moisture content down. Store in an airtight container. |
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* 4 halibut OR catfish fillets OR use 1 tbsp cajun seasoning and 1/4 tsp salt. |
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about 4.2 carbs per cup of grated zucchini Preheat oven to 350º 3 1/2 cups grated zucchini, well drained (shred several hours or the day before use to get most of the water out of the zucchini by straining, or roll into paper towels and squeeze well.) 1/3 cup whole wheat pastry flour 3 egg whites lightly beaten (I've used 2 and it worked fine also) 1/2 cup grated parmesan cheese Bake at 350º for about 20 to 25 m inutes, until top is dry, then turn on broiler for about 5 minutes. Remove from oven. At this point, crust can be left out to cool on cooling rack until dinner time. Add a light layer of sauce or use well-drained slices of fresh tomatoes. Sprinkle with dried basil and/or oregano, then top with remaining toppings, such as pepperoni slices, sliced mushrooms, peppers, onion. Top with shredded mozzarella or a mixture of mozzarella and cheddar or other Italian cheeses. Bake at 425º for about 20 to 25 minutes, remove
from oven, slice and serve. |
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4 MEATBALLS PER SERVING about 2 carbs per serving without pasta...about 24 carbs with half a serving of pasta. This dish is so filling you won't want a full serving of pasta! (freeze unused meatballs without sauce...sauce does not freeze well) Serve with a side of green veggies To serve four: Meatball ingredients: Mix well, roll into about 30 golf-ball sized meatballs and fry in frying pan until cooked through. Remove from pan to drain on paper towels. In same pan, add about a tablespoon of olive oil, about a dozen sliced fresh mushrooms, and saute for about two minutes on medium heat. Remove and set aside in small bowl. Sauce ingredients: In same pan, melt 1/2 package cream cheese over low
heat, whisking until smooth and creamy. Gradually whisk in just enough
heavy cream to make a slightly thick sauce. Whisk in 1/4 cup grated
parmesan cheese (add more when sauce is almost done if it needs it for
flavor). Whisk in about 1/4 tsp ground black pepper, a pinch of nutmeg
and more water a very little at a time to get the right consistency,
being careful that the sauce doesn't get too thin. |
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preheat oven to 350º 2 boneless chicken breast halves Sprinkle both sides of chicken with taco seasoning. Pan fry or grill the chicken. Place in a Pam-sprayed baking dish. Mix the salsa and sour cream and pour over the chicken. Bake at 350º for about 20 minutes. Top with the cheese and bake until the cheese melts. Sprinkle with green onioins if desired. |
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SWEET ITALIAN TURKEY SAUSAGE AND WINTER SQUASH PIE 1/2 cup acorn squash has about 16 carbs. Dixie Diner's Carb Counters Press n' Bake Pie Crust Mix from www.netrition.com tastes great, is flaky and only has 4 carbs per 1/7th of pie and 3g fiber for only 1 net carb per serving. We eat 1/4th of the pie each as a serving, making sure the ingredients stay within the 4 servings per pie range. This is a super quick and easy meal to make, just add a green veggie or green salad if you want. Maybe you could make this meal go further if you were to just pat the pie crust into a 9 x 13 pan sprayed with Pam so you just get the bottom crust and not up the sides, or use the crust just on top after you pat it out flat? OR, make the filling without the crust, pat into a Pam-sprayed pie dish and bake. PIE CRUST RECIPE 1/3 c. + 1 T. shortening (I used crisco green with
no trans fats) Cut shortening into flour until the particles are like small peas. Sprinkle in water, 1 T. at a time tossing with fork until all flour is moistened and pastry is clinging to the side of the bowl. Roll out between 2 lightly dusted(WPI 5000) (from www.netrition.com) sheets of wax paper. Invert into a 9 inch pie plate and press into place. Prick crust all over with a fork and set aside FILLING 1 Delicata squash (approx 1 1/2 cups) (any type
winter squash works great!) Split squash, remove seeds, peel and cube (a vegetable peeler works great). In a med-high large non-stick skillet sauté sausage & squash until sausage is browned and squash is just fork tender. Remove from heat and cool a bit. Add eggs, cheese, sour cream, salt, pepper and mix thoroughly. Turn into the unbaked pie crust and top with blended cheese. Bake in a preheated 350 oven for 40 minutes or
until crust and cheese are golden brown. |
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STUFFED PEPPERS WITH FETA CHEESE Ingredients: 1 Tablespoon butter Spray casserole dish with PAM. Cook ground sirloin and sausage at low to medium heat, stirring often. Once meat is cooked through, drain thoroughly. Add all butter, onions, garlic, oregano, seasoned pepper, fennel seed and 3/4 of tomatoes. Simmer over low heat approximately 20 minutes. Preheat oven to 350°F. Cut off tops of all peppers, remove inner seeds and membranes and wash thoroughly. Fill all peppers with meat mixture, alternating with a layer of feta and parmesan cheeses. Place peppers into a casserole dish, side by side, adding the remaining tomatoes to the dish (around and under the peppers so they cook up and into the peppers.) [Alternatively, you can cut peppers in half vertically and stuff each half, making serving easier and speeding bake-time.] Add any remaining mixture around the peppers and sprinkle all remaining feta and parmesan cheeses on top. Add shredded mozzarella cheese if desired for a hint of extra flavor. Bake at 350°F for approximately 30 minutes or
until browned and bubbly as desired. |
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(cabbage is one of the lowest carb veggies at 3.3 carbs per 1/2 cup cooked, 0.8 carbs raw) Spray or grease a 9" square pan or casserole dish. Brown & Drain: 3/4 lbs ground beef, OR ground chicken, OR ground turkey OR Italian Turkey Sausage w/sleeves removed, OR ground buffalo. Stir in 1 chopped onion and sauté' til tender. Stir in 1 tsp salt, 1/4 tsp pepper and One clove garlic, minced. One 8 ounce can tomato sauce and One 8 ounce can water. Bring to a boil, turn down to a simmer and stir in 1/3 cup uncooked rice. Cook covered for 20 minutes. Shred about 4 cups cabbage, then layer with meat sauce, as you would lasagna. Cover with foil and bake about 1 hour. |
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CHILE VERDE Want to look like a pro? Serve this one to guests! about 15 carbs per serving, more if you add other veggies 1/2 cup brown rice has about 22 carbs, so if served with rice, total serving is about 37 carbs. Cooking time: 35 minutes Serves 8 3 TBSP Olive Oil (OPTIONAL: add sliced mushrooms and sliced zucchini or other vegetables the last 5 to 7 minutes of cooking time. You don't want them to be mushy, just fork tender!) Heat oil, add onion & garlic sauteeing until tender. Add pork & flour, saute 3 - 5 minutes more. Add remaining ingredients, bring to a boil, reduce to a simmer Cover partially and simmer 15 to 20 minutes, until meat is cooked & sauce is thickened. Serve with or over brown rice or instant brown rice. |
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PASTA PRIMAVERA WITH ITALIAN TURKEY SAUSAGE This is REALLY good! Original recipe yield: 8 servings PREP TIME 20 Min INGREDIENTS 4 servings of uncooked whole grain pasta (Barilla
brand) DIRECTIONS Bring a large pot of lightly salted water to a boil. Place pasta in pot and cook to package directions; drain. Place sausage in a large skillet over medium heat and cook until evenly brown; set aside. Heat half of the oil in skillet. Stir in garlic and onion, and cook until tender. Mix in zucchini, squash, tomatoes, bell pepper and basil. Add bouillon and, if needed, the water. Season with red pepper. Stir in remaining oil. Continue cooking 10 minutes. Mix pasta, sausage and cheese into vegetable mixture. Continue cooking 5 minutes, or until heated through. Serve with whole wheat garlic bread. |
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(this replaces apple pie at Thanksgiving!) 6 servings, about 23 carbs per serving WITHOUT Phyllo dough 3 large apples, cored, pared and thinly sliced Mix well. For the topping: Mix well. Preheat the oven to 350º Pour apple mixture into the dish. Dot with pieces of the butter To make the topping, combine the flour, sweeteners, salt, oatmeal, and cold butter in bowl with fork until the mixture is crumbly and the butter is the size of peas. Scatter evenly over the apples. Place the crisp on a sheet pan and bake for 1 hour until the top is brown and the apples are tender. Serve warm with Redi-Whip. ***For an apple pie, use melted butter and a pastry brush, brushing Phyllo sheets, using 4 or 5 layers, then add the apple mixture, roll the phyllo dough into a "crust" at the edge of the pie dish, then pour the topping over the center of the apple mixture and bake. |
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If baked in one 9" loaf pan, figure about 21 carbs
per slice If baked in two 8" loaf pans, figure about 10 - 12 carbs per slice Beat well: Beat in: Stir in: Mix together & stir in JUST until moistened: Stir in last: Pour into two 8" loaf pans sprayed with Pam. Bake at 325º 40 to 45 minutes...don't over bake! (baked goods with sweeteners take less time to bake) |
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Sugar Free Oatmeal Cookies |
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Sugar Free Whole Wheat Cornbread |
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CHOCOLATE CHIP COOKIES WITH STEVIA |
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PUMPKIN PIE BARS |
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CORNY
BANANA OAT BREAD |
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