Low Carb

New Low Carb Diet "Eco-Atkins"

2009-06-19T22:52:00.002-04:00

Study on a new trend in low carb diets, "Eco-Atkins" (which refers to a diet that is low-calorie, low-carbohydrate and high in plant-based proteins) shows great weight loss as well as additional cardiovascular benefits. This is basically a vegetarian low carb diet and is considered to be more heart healthy than traditional low carb diets.

Read the article HERE

Low Carb Italian Stuffed Tomatoes

2008-12-05T17:07:00.001-05:00

6 large firm tomatoes 8 ounces spicy or mild Italian sausage (which ever is your favorite)2 tablespoons olive oil 1 medium white onion, finely chopped 2 ribs celery, finely chopped 1 red or green bell pepper, finely chopped 2 cloves garlic, finely chopped Coarse salt and freshly ground black pepper 3 tablespoons chopped basil leaves 1/2 cup grounded pork rinds (acts as a low carb bread crumb)
½ tablespoon chopped thyme and oregano leaves1 cup shredded cheese ( I like to use Italian 5 blend mix)1/4 cup grated Parmesan
½ cup sun dried tomatoes in oil (optional- instead of the top or half sun dried and fresh tomatoes)

Preheat oven to 350 degrees F

Cut a third of the top off each tomatoes. Dice the tops up and set aside.
Scoop out seeds, pulp and juice to hollow out the tomatoes.

In medium nonstick skillet, sauté sausage in olive oil, breaking it up with a spoon as it cooks. When browned all over, add onion to skillet and cook until soft, stirring frequently. Add garlic, celery, and pepper and cook for another 2 minutes, stirring to combine well. Add reserved chopped tomato tops, or sun dried tomatoes, salt, and pepper and stir for another minute.

Remove skillet from heat. Mix in 2 tablespoons basil, ½ tablespoon each thyme and oregano, grounded pork rinds, and Italian 5 blend cheese. Using a large spoon, stuff low carb mixture into tomatoes, packing down firmly. Top with Parmesan and place tomatoes in oiled baking dish. Bake until heated through and cheese turns golden, approximately 20 minutes. Sprinkle with basil and serve.

Low Carb Lemon Butter Spinach

2008-09-30T04:10:00.002-04:00

Reduce in sauté pan on medium heat:

1/2 cup of chicken broth (if using packaged check the label for carbs)
Juice of one lemon
2 tablespoons butter
1/4 cup white wine

When low carb sauce is reduced by half and starts to thicken add two handfuls of spinach. Mix spinach with sauce for twenty seconds, remove from heat and serve.

Low Carb Szechuan Pepper Fish

2008-07-25T13:49:00.003-04:00

Serving Size: 4

Preparation Time: 20 minutes

Low Carb Ingredients:
1 tsp peppercorns
2 tbsp hoisin sauce
1 med garlic clove, peeled through a garlic press
1 1/2 tbsp rice vinegar
1 tsp sesame oil
1 1/3 lb cod, cut into 4 pieces
1 dash salt
4 lemon or lime wedges for garnish

Directions:
Crush the peppercorns coarsely in a mortar and pestle. (If you do not have a mortar and pestle you can wrap peppercorns in a small piece of plastic wrap and crush with a heavy pan.). Mix together the hoisin sauce, garlic, vinegar, and sesame oil.

Place the fish on a broiling pan and spread with about 1/2 of the low carb sauce. Sprinkle with 1/2 of the peppercorns; sprinkle lightly with salt. Bake in a preheated 450°F-230°F oven 7 minutes.

Remove the fish from the oven. Raise the oven rack to the highest position and turn the heat to broil. Spread the fish with the remaining low carb sauce and sprinkle with the remaining peppercorns. Broil 3 minutes, or until the fish tests done, and is slightly crusty.... Serve with lemon or lime wedges.

Per Serving (excluding unknown items):
157 Calories; 2g Fat (14.5% calories from fat); 27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 278mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

More delicious low carb Chinese recipes are available in Nicholas Zhou's cookbook "Real & Healthy Chinese Cooking".

Low Carb Dry Rub

2008-06-09T12:44:00.003-04:00

Here is a yummy low carb dry rub for a pork tenderloin for the BBQ or oven:

1 tablespoon dried oregano
1 tablespoon coriander seed
1 tablespoon cumin seed
1 tablespoon fennel seed
1 tablespoon mustard seed
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon salt
2 tablespoons Spanish paprika
1/2 tablespoon black pepper
2 bay leaves
1 (1 1/2 pound) pork tenderloin

Combine all low carb ingredients (except the tenderloin) and grind in a spice grinder. Apply low carb dry rub directly on pork or coat in a plastic storage bag, making sure pork is dry before applying.

Low Carb Summer

2008-05-18T13:33:00.002-04:00

With the temperature rising quickly here in South Florida, the BBQ grills are getting fired up more often and my thoughts turn to picnic style low carb food! I started getting out my low carb BBQ recipes; low carb dry rub, deviled eggs, cole slaw and so much more!!

LOW CARB DEVILED EGGS

7 HARD BOILED EGGS PEELED
¼ CUP MAYONNAISE
1 TO 3 TEASPOON OF MUSTARD TO YOUR TASTE
½ TEASPOON OF VINEGAR (WHITE, APPLE CIDER)
SALT AND PEPPER TO TASTE
PAPRIKA FOR GARNISHING

HALF 7 EGGS LENGHTWISE. REMOVE YOLKS AND PLACE IN SMALL BOWL.
MASH YOLKS WITH FORK AND STIR IN MAYO, MUSTARD, VINEGAR, SALT AND PEPPER TO TASTE.

FILL EGG WHITES WITH YOLK MIXTURE. GARNISH WITH PAPRIKA. STORE COVERED IN REFRIGERATOR.

NOTE: PLAY AROUND WITH THIS BASIC LOW CARB RECIPE. TRY ADDING HOT SAUCE, TRY DIFFERENT MUSTARD (DIJON, STONE GROUND MUSTARD ETC.), CHIVES, CRAB MEAT OR ANY LOW CARB INGREDIENT.

LOW CARB EGG DROP SOUP

2008-04-17T17:07:00.003-04:00

Living in South Florida I am definitely not used to it being cold in April but a weird cold snap has got me making low carb egg drop soup!

LOW CARB INGREDIENTS:

4 CUPS CHICKEN STOCK (ALWAYS CHECK THE CARB COUNT IF BUYING PACKAGED)
3 LG EGG WHITES, BEATEN
2 LG. SLICES OF FRESH GINGER
2 LG. CLOVES OF GARLIC, SMASHED AND PEELED
3 GREEN ONIONS (SCALLION), TRIMMED AND FINELY SLICED
2 TABLESPOONS OF CHOPPED FRESH CILANTRO
1 TEASPOON SALT
1/8 TEASPOON PEPPER

IN A LARGE SAUCEPAN COMBINE LOW CARB STOCK, GINGER, AND GARLIC SIMMER, PARTIALLY COVERED FOR 15 MINUTES. REMOVE GINGER AND GARLIC AND DISCARD. BRING THE SOUP TO A SIMMER AND POUR THE EGG MIXTURE IN LARGE CIRCLE ON THE SURFACE OF THE SOUP. ONCE EGGS SET, STIR GENTLY AND ADD GREEN ONIONS, SALT, PEPPER AND CILANTRO. BEST SERVED IN WARM BOWLS.

MAKE THIS SOUP YOUR OWN BY ADDING YOUR FAVORITE LOW CARB VEGGIES INTO THE SOUP LIKE MUSHROOMS, SPINACH OR DICE TOMATOES.

TIP: TO HELP FRESH GINGER STAY FRESH AND LAST LONGER KEEP IN AIR TIGHT CONTANIER OR ZIPLOCK BAGGIE IN THE FREEZER. ALSO WHEN FROZEN IT IS EASIER TO PEEL AND CUT.

Low Carb Cocktails

2008-03-28T15:25:00.002-04:00

I just got back from a vacation in Key West and being able to have a lower carb cocktail or a no carb rum and diet coke meant staying on the diet or not!! Being on a low carb diet is more than just low carb foods, it has a lot to do with low carb drinks too! I mean how can you go to a drinking party town like that and drink?? Check out this low carb cocktail book, a friend was mixing drinks out of here at St. Patty's Day!

Low Carb Chili

2008-02-22T15:07:00.001-05:00

Low-carb chili ingredients:

1lb. ground beef
1 med. onion
1 14.5oz can of dice tomatoes (watch the carbs on the label)
1 14.5oz can of tomatoes sauce
½ a cup of banana peppers with juice or 1 med green pepper or hot pepper of your choice
Chili power to taste
Salt and pepper to taste

Dice the onion and saute it until tender, place aside. Cook ground meat and drain off all fat,
adding the meat to the onions. Dice peppers up and add to onion and meat mixture. Return the pepper, onion, meat mixture back to the heat and add 3 tablespoons of chili power and cook. (If using banana peppers pour the juice into the meat mix) Add both cans of tomatoes and add more chili power to suit your taste. Salt and pepper to taste. Cook over med-low heat for 30 minutes or until desired taste and thickness is reached.

Enjoy this low carb chili by itself with just a spoon of sour cream or add it to other low carb foods like a hot dog or hamburger with your favorite cheese!!

Low Carb - Creamy Cauliflower with Chipotle Recipe

2008-02-05T17:42:00.000-05:00

Low Carb Creamy Cauliflower with Chipotle

1 small whole garlic bulb
1 Tbsp olive oil
1 head cauliflower cut into florets
8 oz cream cheese
3 Tbsp cream
1 Tsp minced chipotle peppers in adobo sauce

Preheat oven to 425

Cut off pointed end of garlic bulb. Place garlic on heavy duty foil and drizzle with olive oil. Bake 30 minutes and cool. Squeeze pulp from garlic into large bowl and set aside.

Meanwhile, arrange florets in steamer basket inside Dutch oven with 1 to 11/2 cups water (do not immerse steamer in water). Steam cauliflower, covered over high for 15 minutes or until very tender.

Place cauliflower in bowl with garlic; stir in cream cheese, cream and peppers until combined. Process with hand blender until smooth, season the low carb cauliflower with salt and pepper to taste and serve!

I love living low carb!

ADA Approves Low Carb Diet

2008-01-22T15:27:00.000-05:00

Well, it is about time!

The ADA revises it viewpoint on low carb diets in 2008 stating “low carbohydrate diets might seem to be a logical approach to lowering postprandial glucose”. Last year the American Diabetes Association stated that low carb diets were not recommended in the management of diabetes.

View the ADA “Nutrition Recommendations and Interventions for Diabetes” HERE

Low Carb Shrimp Appetizer

2008-01-13T04:59:00.001-05:00

This is a low carb appetizer, but also sounds good as a low carb snack!

Makes approximately 3 dozen low carb appetizers

Ingredients:
1 1/2 c packed watercress leaves
8 oz cream cheese, softened
1/4 green onion slices
1 1/2 Tbsp lemon juice
1/4 tsp salt
1/4 c mayo
1 1/2 lb. cleaned medium shrimp, cooked till barely pink
1/2 lb Chinese pea pods, blanched

Directions:
Place all ingredients except shrimp and pea pods in food processor or blender. Process until well blended. Chill.Wrap shrimp with pea pod and secure with a toothpick (or a thin strip of leek or red pepper tied in a knot). Serve with watercress sauce.

More delicious low carb Chinese recipes are available in Nicholas Zhou's cookbook "Real & Healthy Chinese Cooking".

Low Carb Cheesecake Video

2008-01-07T07:57:00.000-05:00

Check out this low carb cheesecake video!

Low Carb Crepes With Ham Sauce

2008-01-03T14:02:00.000-05:00

Low Carb Crepes
Makes 6 low carb crepes @ .7 carbs

Ingredients:
4 eggs
4 T heavy cream
dash salt & pepper

Whisk ingredients together. Heat a little oil in an 8" non-stick frying pan. Pour about a 1/4 cup egg mixture in at a time, swirling pan quickly to cover bottom in thin layer. Let cook few minutes until bottom is brown and carefully flip. Lightly brown the other side and remove from the pan. Repeat with the rest of the batter.

Low Carb Ham Sauce for Crepes
Serves: 2 (2 crepes each) Carbs per serving including crepes: 6.7 carbs (5.7 net carbs)

Ingredients:
4 Crepes
1 T butter
1 T soy flour
¼ cup light cream
¼ cup water
1 t Dijon mustard
4 oz ham, chopped

Melt the butter in a saucepan. Add the flour all at once and stir over the heat. Remove from the heat, add cream, water and mustard. Return to heat, stirring until thickened. Add the chopped ham. Serve in or over rolled low carb crepes.

Low Carb Resolution

2008-01-01T13:55:00.000-05:00

Low Carb Resolution

Okay so we all know this is the notorious time of year we all start jumping back on our low carb diets and swear to lose the weight we picked up over the holidays. I too am jumping back on my low carb diet to combat the sugar weight I gained. I will be posting low carb recipes and diet tips at least twice a week to help us all lose the carbs!

Low Carb Diet Better In Metabolic Syndrome

2007-12-17T03:14:00.000-05:00

Low carb diet study

A new study indicates that a low carb diet is better than a diet low in fat in reducing inflammation and blood saturated fat in metabolic syndrome, which is a condition afflicting one quarter to one third of adult men and women and is an established pre-cursor to diabetes, coronary heart disease, and other serious illnesses. A diet low in carbohydrates is more effective at reducing high triglycerides, saturated fatty acids in the blood and markers of inflammation.

Read the article here:
http://www.sciencedaily.com/releases/2007/12/071203091236.htm

Low Carb Creamy Chicken and Mushrooms

2007-10-29T08:46:00.000-04:00

Video taped my girlfriend cooking this Low Carb Creamy Chicken and Mushrooms recipe to show how easy it is! This delisious low carb recipe makes 4 servings at 8 carbs each.

Low Carb Chicken With Broccoli

2007-09-26T15:33:00.000-04:00

Low Carb Chicken With Broccoli

Ingredients:

2 whole chicken breasts
1 large head or 2 small heads broccoli
1 tsp salt
2 tsp sherry
2 tsp corn flour
1 cup good chicken stock
1 tbsp olive oil
grated fresh ginger to taste. I use about 2 tbsp (keep fresh ginger in the freezer, and when required grate it straight from freezer)
1/2 cup cashew nuts or blanched almonds
Crisp Fried Rice noodles or Orgran Rice Pasta

Directions:

Cook noodles or pasta.
Skin the chicken, cut into pieces.
Wash broccoli and break into small stalks.
Combine salt, browning, and sherry in a bowl, mix well.
Heat oil in wok, add ginger, stir fry 1 minute.
Add chicken, stir fry 1 minute.
Add sauce mixture and broccoli, bring to boil, stirring, reduce heat, cover and simmer 3-4 minutes, adding more stock if necessary.
Add nuts, serve on noodles or pasta.

Per Serving (excluding unknown items):

277 Calories; 14g Fat (44.1% calories from fat); 28g Protein; 10g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat.

More delicious Chinese recipes can be found in Nicholas Zhou's Chinese cookbook "Real & Healthy Chinese Cooking".

Low Carb Szechuan Zucchini

2007-08-27T00:54:00.000-04:00

More low carb veggie recipes!!

Serving Size: 4
preparation Time: 20 minutes

Ingredients:

1/3 cup hot water
1/3 cup smooth peanut butter
2 tsp soy sauce
2 tsp white wine -- or rice vinegar
2 scallions -- chopped
2 cl garlic -- minced
1 tsp splenda
1/4 tsp red pepper flakes -- to taste
1 1/2 lb zucchini -- 750gr
1/4 cup butter

Directions:

In a medium bowl, blend the water and peanut butter. Stir in the soy sauce, vinegar, all but 1 tablespoon of scallions, garlic, Splenda and hot pepper flakes. Set aside.

Use a vegetable peeler to slice the zucchini into thin ribbons. Saute the zucchini ribbons in the butter until they are al dente, or crisp-tender. Discard the excess liquid and combine the sauce with the hot zucchini ribbons in a heated serving bowl. Garnish with the 1 tablespoon reserved scallions and serve immediately.

Per Serving (excluding unknown items):

262 Calories; 23g Fat (73.4% calories from fat); 8g Protein; 11g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 396mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 4 Fat.

More delicious low carb Chinese recipes are available in Nicholas Zhou's cookbook "Real & Healthy Chinese Cooking".

Low Carb Chinese Green Beans

2007-07-31T05:44:00.000-04:00

Here is a totally different twist on low carb green beans, Chinese low carb greeen beans!

Ingredients:

1 pkg frozen green beans -- (16 ounce) 500g
1 pkt chicken broth -- dry crytals
1 bunch scallion
2 lg garlic bulb
1/2 tsp ground ginger
1 tsp splenda
1 tbsp peanut butter -- creamy
1/8 tsp sesame oil -- chinese

Directions:

In a 2-quart 2 litre microwave-safe casserole dish, combine green beans and broth granules. Cover and microwave on high for 4 minutes. Meanwhile, slice white bulbs of scallion into rings and mine garlic. In small bowl, combine ginger, soy sauce and SPLENDA. Add scallion rings and garlic. Set aside. Remove green beans from microwave and uncover. Pour sauce over beans and stir. Cover and microwave on high for 4 minutes. Stir in peanut butter and sesame oil until sauce coats the beans and serves immediately.

Per Serving (excluding unknown items):

52 Calories; 2g Fat (29.4% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.

More delicious Chinese recipes are available in Nicholas Zhou's cookbook "Real & Healthy Chinese Cooking".

Low Carb Green Beans with Bacon and Almonds

2007-06-19T05:17:00.000-04:00

Coming up with main courses for a low carb diet is not too difficult; just stay away from the high carb ingredients with what ever meat you are cooking. Side dishes are a little different, you are basically limited to green vegetables because green veggies are naturally low carb (sweet peas are high in sugar and do not count). Now because I do not eat broccoli, I eat a lot of green beans and salads and that can get old quick. I have about 15 different low carb recipes for green beans and I thought I would share one today!

Low Carb Green Beans with Bacon and Almonds
4 slices bacon, chopped into small pieces
½ cup chopped onion
1 clove garlic, minced
2 ½ cups green beans, drained
¼ cup chopped red bell pepper
¼ tsp. kosher salt
¼ tsp. thyme leaves
¼ tsp. ground black pepper
½ cup slivered toasted almonds

In a medium skillet cook bacon piece until crisp. Using slotted spoon, remove bacon from skillet, reserving drippings. Drain bacon on paper towel. Cook onion and bell pepper in hot bacon drippings until tender. Add green beans, salt, thyme and black pepper. Cook over low heat about 10 minutes or until heated thoroughly. Stir in almonds and bacon than serve.

Cooking Easy Low Carb Creations

2007-04-30T09:58:00.000-04:00

It's kind of hard to beat cooking a big juicy steak on the grill and having a nice fresh salad to go along with it. But there are times when low carb dieters want something a little gooier. It's not hard to do with a little creativity.

This article is not designed to give you specific recipes, but to inspire you to become more creative in your low carb cooking. Having a good idea of foods that go well together can give you a whole new perspective when preparing your meals.

The first step is to think of obvious foods that go well together; meat and cheese, meat and onions, meat and cabbage, meat and peppers, etc. I use ground beef a lot because it's very versatile and goes well with a lot of things.

Gooey and Filling

When I want something gooey, I will take ground beef and brown it with chopped onions, salt and pepper. After it is browned I add shredded cheese and mix it well. It's very filling, very satisfying and very fast.

For Mexican Food Lovers

If you are a lover of Mexican food and miss it due to low carbing, brown the ground beef without putting the cheese in it. Then put the meat over some crisp chopped lettuce and top with shredded cheese and a little picante sauce. This makes a great low carb taco salad.

Another great tasting Mexican food dish is a low carb chilli relleno casserole. Brown some ground beef with onions, salt and pepper. Whisk 3 or 4 eggs well and add 12 to 16 ounces of half and half or heavy cream. Layer a square baking pan with whole green chilies (a couple 10 ounce cans with seeds cleaned out). Put the beef over the layered chillies then add the egg mixture until it's just about at the top of the meat. Sprinkle a generous amount of shredded longhorn cheese over the top and cook in a slow oven 30 to 40 minutes. Watch to make sure the cheese doesn't get too brown. Let it sit for awhile after cooking to thicken (if you can resist it long enough).

For Pasta Lovers

Do you miss having pasta on your low carb diet? Cook a nice casserole using thin slices of zucchini. Brown some ground beef and make 2 or 3 layers of beef alternated with the zucchini. Add some mozzarella cheese to each layer and some crushed tomatoes. Top this off with more cheese and cook on low heat for 60-90 minutes. This is absolutely delicious. You can even add pepperoni to each layer to help kill the craving for pizza.

Another variation of this crosses over the lines of Italian and Mexican foods. For this recipe I recommend Mexican tomato sauce. It's lower in carbs and adds a little heat and zest to the dish. Any low carb tomato sauce, or even crushed tomatoes will work.

Parboil some cabbage leaves then cut into bite sized pieces. Brown some ground beef with onion, salt and pepper. Then, mix the cabbage in with the beef and add the tomato sauce. Cook in a slow oven 30 to 45 minutes.

These pasta lover dishes are good to eat and good for cleaning out your system.

Summary

The idea is to come up with ideas to put more variety into your low carb cooking. I don't use recipes, I shoot from the hip. If I want to make a meat loaf, I throw some ground beef into a bowl, throw in an egg or two, maybe some crushed pork rinds and some chopped veggies, a little Worcestershire sauce, dry mustard, salt and pepper and go. I go through the refrigerator and the cupboard to see what I have. If it's low carb and I think it will work in my recipe, I put it in.

If I'm craving a certain food, I try to think of a way to make it low carbohydrate so I can have it. Use your creativity and you'll not only be looking forward to eating, you'll be looking forward to cooking.

Michael Russell

Your Independent guide to Cooking

Article Source: http://EzineArticles.com/?expert=Michael_Russell

Artichokes with Lemon Butter - Low-Carb Recipe

2007-03-30T03:42:00.000-04:00

This low carb recipe is using artichoke which I do not like or eat(no matter how low carb it is!!) but I was told it was good by someone who likes artichoke.

Artichokes with Lemon Butter

The elegant artichoke stands on its own as a self-contained snack or appetizer. Each part has its own character, from the earthy bits of meat on the outer leaves to the dense heart at the bottom. Enjoy this recipe that takes advantage of the hidden versatility of the artichoke.

4 whole artichokes (preferably pointed-leaf, not globe artichokes)
4 lemons, divided
2 tablespoons whole coriander seeds
2 tablespoons salt
1 stick salted butter, cut in 8 pieces

Instructions:

Trim the stems of the artichokes to about 2 inches. Bring 4 quarts of water to a boil in a large saucepot. Halve 3 lemons and squeeze juice into water. Add lemon halves, coriander seeds, and salt; cook 5 minutes.

Place artichokes in the cooking liquid, and cover with a heavy plate to keep them from floating. Boil 15 minutes, until a paring knife, inserted where the stem meets the bottom, comes out easily.

In a small bowl, melt butter in a microwave. Mix in juice of remaining lemon.

Serve each person one whole artichoke, accompanied by a ramekin of butter sauce and a large bowl for discarded leaves. (See Tip)

Tip: To eat an artichoke, start by pulling off the leaves one by one. Dip the bottoms of the outer leaves in butter and eat the tender parts only.

The tender inner leaves are fully edible. In the center is a hair-like choke: scoop it out with a spoon and discard. At the bottom is the meaty heart which should be eaten with a knife and fork.

Servings: 4
Carbohydrates: 13.5 grams
Net carbs: 6.5 grams
Fiber: 7 grams
Protein: 4 grams
Fat: 28.5 grams
Calories: 315

Rediscover the joy of cooking! The Restaurant Favorites Cookbook contains recipes for all your favorite restaurants. Cook all your favorite meals at home!

Article Source: http://EzineArticles.com/?expert=Deanna_Applegate

Low Carb "Rice"

2007-02-27T06:20:00.000-05:00

Low carb rice, yes I said it! I was checking out some free low carb recipes and found a low carb rice recipe using cauliflower, which would go great with my last post about low carb chicken with broccoli!

Serves 3-4
Ingredients:

1/2 head raw cauliflower, (grated to make 3 1/2 cups)
3 green onions
1 garlic cloves, minced or 1/2 tsp garlic powder
1/2 teaspoon ginger
3 Tablespoons soy sauce
3 eggs, beaten
Olive Oil
Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey, etc. - Any mixture, your choice.

Directions:

In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat.5-7 carbs per serving. Stores and re-heats beautifully.

NOTE: For an additional 6 grams of carbs for the entire recipe, try adding 1/2 cup frozen green peas (about 2 minutes after adding cauliflower.) It adds great flavor and richness to the dish!

Source: "Real & Healthy Chinese Cooking" - Nicholas Zhou's cookbook with 500+ low carb and low fat recipes with 170+ colorful pictures. Based on a master chef's 40 years of cooking practice and 4 years of writing and research, it has helped 12,800 people worldwide improve their health.

Low Carb Chicken with Broccoli

2007-01-21T01:36:00.000-05:00

Chicken with Broccoli
Serves 4

Ingredients:

2 whole chicken breasts
1 large head or 2 small heads broccoli
1 tsp salt
2 tsp sherry
2 tsp corn flour
1 cup good chicken stock
1 tbsp olive oil
2 tbsp grated fresh ginger (keep fresh ginger in the freezer, and when required grate it straight from freezer)
1/2 cup cashew nuts or blanched almonds
Crisp Fried Rice noodles or Orgran Rice Pasta

Directions:

Cook noodles or pasta.
Skin the chicken, cut into pieces.
Wash broccoli and break into small stalks.
Combine salt, browning, and sherry in a bowl, mix well.
Heat oil in wok, add ginger, stir fry 1 minute.
Add chicken, stir fry 1 minute.
Add sauce mixture and broccoli, bring to boil, stirring, reduce heat, cover and simmer 3-4 minutes, adding more stock if necessary.
Add nuts, serve on noodles or pasta.
Per Serving (excluding unknown items):
277 Calories; 14g Fat (44.1% calories from fat); 28g Protein; 10g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat.

Source: "Real & Healthy Chinese Cooking" - Nicholas Zhou's cookbook with 500+ low carb and low fat recipes with 170+ colorful pictures. Based on a master chef's 40 years of cooking practice and 4 years of writing and research, it has helped 12,800 people worldwide improve their health.