Fiber has been deducted from all carb counts in
recipies, and buttermilk and/or yogurt are counted as 4
or 5 carbs per cup. Main
Courses and Side Dishes
Cauliflower Fake "mashed potatoes"
Ingredients:
Cauliflower, cooked
Heavy Cream
Butter
Bacon bits (optional)
Cheese (optional)
Salt and Pepper to taste
1. Mash and then whip the cauliflower with enough
cream to make it smooth but not runny. A 'mashed potato'
consistency is what we're after.
2. Place in a heat proof bowl and microwave until hot.
3. Top with butter, bacon bits, cheese-whatever you like.
Add salt and pepper to taste.
Cheese Pancakes
1 egg
1/4 cup heavy cream
1/4 cup buttermilk
1/2 cup Cheddar, shredded (2)
1/4 cup Monterey Cheese, shredded (1)
4 T. High Gluten Flour (6)
2 T. whey powder
1 tsp baking powder
1/8 tsp unsweetened lemon koolaid
1/8 tsp nutmeg
A bit of salt
1.Beat together all ingredients.
2.Cook like a pancake!
Can be topped with butter and syrup.
Clam Chowder Soup
Ingredients:
1 10 oz. can clams
3/4 cube butter
Tiny pinch of salt
1 tsp. thyme
1 T. Pepper
3 or 4 shakes Tabasco or hot sauce
1 stalks celery chopped up
Pre cooked Bean Sprouts, cut up, 1/2 cups worth
1/4 cup onions, coarsely cut up
1 cup heavy cream
3/4 cup buttermilk
4 tsp. Not Starch (This product is made by Expert Foods,
they discribe the product and list online retailers for
this item at http://www.expertfoods.com/. NOTE:NEVER
taste this product dry, as, I believe, it contains
vegetable gums which could swell in the throat if used in
that manner)
4 tsp. garlic powder (optional)
1. Saute butter, veggies, spices and hot sauce in
saucepan. Cook until butter is melted and celery is a bit
cooked.
2. Add clam juice and simmer until it boils.
3. Add buttermilk and cream, heat, stirring, until hot.
4. Add clams, then sprinkle in the Not Starch, stir until
hot and thick.
Creamy Cheese Jalepeno Cassarole
Ingredients:
5 oz. Jalepeno Muenster Cheese (could also use regular
Munster and finely chop in some Jalepeno Pepper, tasting
so it's not TOO strong)
(apx. 3 carbs but check labels)
6 oz. heavy cream (3)
6 oz. water
1/2 cube butter
1 T. Not Starch (optional, but makes it 'creamier')
1 T. Pepper
14 oz. canned or pre-cooked Bean Sprouts, or Bamboot
Shoot Strips (1-5)
1 cup loosely chopped pre-cooked cauliflower (2)
2 eggs
10 oz. chedder chesse, shredded (apx 4)
Directions:
1. In not stick, Pam Sprayed saute pan, pour in the
cream, Jalepeno Munster cheese, and butter. Simmer,
stirrring until it boils. Reduce heat, add the Not Starch
and Pepper, stir until it thickens a bit and is smooth.
2. Whip together the eggs. Then add some of the cream
mixture, whip, then add remaining cream mixture and whip
smooth.
3. Pour the mixture into a small Pam Sprayed Cassarole
dish.
4. Add the cauliflower, stir, then add bean sprouts, and
stir again.
5. Add the shredded cheese on top.
Bake at 360 for about 30-40 minutes, or until the top
is crips and the sides bubbly.
This is SO good.
Total carbs=apx. 16
Creamy Tuna with Snow Peas & Bacon
This sauce is a bit on the tangy side, as it uses
buttermilk. However, the buttermilk cuts down the
calories compared to using only cream. Cream can be
substituted if you like though.
Ingredients:
7 oz. Montery cheese, grated (2 carbs-it is a low carb
cheese, but check the label)
6 oz. Heavy Whipping Cream (4 carbs)
5 oz. Buttermilk (try to get the kind with less carbs
listed-carb counts on buttermilk,(arguably) are too high
on the label-it should be around 4-6 carbs a cup)(3 carbs)
2 T. Butter
2 oz. water
1/2 to 1 T. Not/ Starch (a vegatable gum thickener which
can be found at
http://www.expertfoods.com)
3 pieces pre-cooked crisp bacon, cut into pieces (1)
16 oz. tuna, drained
20 snow peas (4 ???)
apx. 2 T. Pepper (or to taste)
Directions:
1. Place the cream, buttermilk, butter, water and
cheese together in a heatproof container and microwave
for about two minutes. Check and see if cheese has melted
(or dissolved). Whip with a hand held blender to smooth
out as much as you can, then microwave another minute,
whip again. Repeat until smooth and hot.
2. Add the Not Starch. Whip again.
3. Transfer to a Non Stick pan.
4. Pour the cheese sauce in, add the remaining
ingredients, and simmer until it is reduced to the
thickness you'd like.
Total carbs=14
Egg Fried Eggplant
This is very simple-just like making French Toast,
only using the sliced eggplant for the bread, then
seasoning with salt and pepper.
Ingredients:
Eggplant, sliced fairly thinly
Enough eggs for coating
Salt and Pepper to taste.
1. Whip eggs in a bowl large enough for dipping the
eggplant slices.
2. Heat up a pan (Pam Spray or use oil).
3. Dip the eggplant into the eggs, then fry. Add salt and
pepper to taste.
Emy's Stir Fry Shrimp
Ingredients:
30 frozen pre-cooked shrimp
1 8 oz. can bamboo shoot strips (if you can't find the
strips, just regular bamboo shoots will be fine, but the
strips are nice beccause they are cut and look like
noodles-and after being on Low Carb long enough, they
kinda TASTED like noodles to me LOL)
10 snow peas (1 0r 2 carbs)
3 cloves of garlic, chopped up (apx. 3 carbs)
1/2 cube butter
1/4 to 1/2 cup chopped or sliced Red Bell Pepper (not
sure of carb count)
a few shakes of Tabsco or hot Sauce
I used a Chinese five spice seasoning, the ingredients
in it were:
anise
cloves
cinnamon
fennel
and Pepper
How much you put in depends on how spciey you'd like
it to be, I'd say I used perhaps 1/4 to 1/2 tsp of the
Chinese spice.
Directions:
1. Saute everything in the butter-since the shrimp go in
frozen, it should all be hot at about the right time. If
you want the veggies MORE well done, put them in first
and then add the shrimp.
Season to taste.
Parmesan Spinach Chicken
Ingredients:
1 egg yolk and 1/2 whole egg at room temperature
1 T. French type mustard (1/2?)
A pinch of salt and pepper
1 tsp. lemon juice (1/2 gram)
1 cup oil (also at room temperature)
3 Pre cooked Chicken breasts, cut into pieces
1 1/2 cans of spinach, drained (apx. 4)
OR
1 cup bamboo strips (1) and 1/2 cup french green beans (4?)
1 LARGE garlic Clove, minced (1 or 2)
3/4 cup sour cream (6)
1/2 (apx 3)
1/2 cup Parmesan Cheese (freshly grated if possible)(2)
1/2 cup Pre-Shredded Montery/Chedder cheese combo (2)
Directions:
1. In a food processor or using a hand held blender
put in the eggs, mustard, salt, pepper and lemon juice.
Whip until light and fluffy.
2. Continue whipping, slowly dribbling in the Oil. This
should form a kind of 'mayonnaise', but since we'll be
cooking it, I don't think there will be any problems with
salmonilla from uncooked eggs.
3. Mix together the 'mayonnaise' and the sour cream.
4. Stir chicken and veggies into the cream mixture, and
put them in the bottom of a Pam Sprayed cassarole dish or
pan.
4. Sprinkle the Parmesan Cheese on top, then sprinkle the
other cheese on top of THAT.
5. Dribble the buttermilk on top of that and then spread
it around to cover the cheeses somewhat.
Bake in a pre-heated oven at about 350 for apx. 45-50
minutes minutes.
Total apx=25 grams carbs
Turkey Spicey Cheeseburgers
1 lb. Turkey burger (or hamburger)
1-2 T. Minced Garlic
2 tsp. tabasco
1 egg
1/3 cup of salsa (apx. 8 carbs, check label, also did not
deduct fiber as it was not listed)
1/2 cup of cheese, shredded (apx. 2 carbs ?)
1. Mix everything together very well.
2. Fry them, or bake them in a Pam Sprayed pan until done.
You can also top this with cheese, place under the
broiler for a few seconds, and have melted cheese on top.
Speciality Ingredients:
You may want to try some of these places to find some
specialty items used in recipies:
http://www.86sugar.com/(many
flavors of Da Vinci Sugar Free Syrup)
http://www.iherb.com/stevia7.html (White
Stevia No Carb Sweetener)
http://www.lowcarbluxury.com/shoppingguide.html
(listings of online Low Carb stores and reviews of each
PLUS other Low Carb information)
http://www.naturesflavors.com/ (Sugar
Free Splenda Syrups)
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