Here is this week's menu, with recipes following. I often simplify or rearrange things in the actual cooking, as events come up, but this gives me a plan for my shopping list and prep-aheads. I usually only end up making 5 or 6 of the entrees, because of going out or over to someone's house for dinner, or eating leftovers some nights when the kids are all out and it is just DH and me.
I usually have a protein shake for breakfast, or some kind of eggs. For lunch, I rotate a few basic 'lunch of the week' ideas. In that way, things stay simple and uncomplicated.
For dinner, I try to make a basic meal the whole family can eat, with variations.
I add the higher-carb, higher-calorie menu items for my non-Kimkins family [in square brackets].
Monday
B: Mocha Cappuccino Protein Shake
L: Grilled Chicken with Dijonaisse Dip
D: Taco Salad, [sliced avocado, sour cream, tortilla chips]
Tuesday
B: Strawberry Protein Shake
L: Tuna Salad on Revolution 'Bread'
D: Chicken a la Queen, salad of baby mixed greens, steamed broccoli, [parsley-buttered egg noodles]
Wednesday
B: Chocolate Mint Protein Shake
L: Egg Salad on Celery Sticks
D: Black Pepper Beef and Cabbage Stir-Fry, [rice, melon]
Thursday
B: Denver Omelet with Canadian Bacon
L: Diet Coke "Float" Protein Shake
D: Texas-Style Low-Carb Chili, [favorite fixings, tortilla chips]
Friday
B: Fuzzy Navel Protein Shake
L: Texas-Style Low-Carb Chili
D: Salmon Bundles with Rosemary, Capers, and Lemon; Romaine/Red Onion Salad; [Steamed Red Potatoes}
Saturday
B: Chocolate Peanut Caramel Protein Shake
L: Tuna Salad on 'Revolution Bread', Celery Sticks
D: Chili-Lime Chicken, Garlic Cauliflower, [Corn with Mixed Bell Pepper Bits]
Sunday
B: Strawberry Kiwi Protein Shake
L: Rosemary Pork Loin Medallions, Lemon-Pepper Green Beans, [Seasoned Potato Wedges]
D: Any leftovers of choice from week
Drinks: Water, Coffee, Iced tea/Sugar-free Lemonade, Green tea, Peach tea
Snacks and Desserts: Sugar-free gelatin, Sugar-free slushies/snowcones/popsicles (homemade)
Showing posts with label Low-cal Low-carb. Show all posts
Showing posts with label Low-cal Low-carb. Show all posts
Monday, August 6, 2007
Taco Salad
This one is easy!
Taco Salad
Serves 4
(Ingredients:
1 lb. ground white turkey (or extra-lean beef)
1/2 to 1 tsp each: garlic powder (or minced garlic) salt, ground cumin, chili powder (to taste)
1/2 cup chopped onion (opt. - to cook with meat)
6 -10 cups lettuce of choice (I like romaine, sliced in thin shreds.)
1 - 2 tomatoes, chopped (about 1 cup)
1/2 cup chopped green onion (or regular onion, for people to add to their own salads.)
1 cup cheese, Cheddar, or Mexican Blend, shredded
1/2 to 1 cup Salsa of choice (I use Pace Picante, or homemade)
Extras (for family, or maintenance):
1 ripe avocado, peeled, seeded and diced
1 can black olives, sliced
1 can black beans, drained
1/2 to 1 cup sour cream
Tortilla Chips
Salad Dressing, as desired (I just use salsa, but Light Ranch works, too.)
Directions:
1) In large skillet sprayed with non-stick spray, brown meat with seasonings (and onions, if using). Drain, if needed.
2) Place lettuce on large serving platter. (Or divide evenly among four salad plates.)
3) Sprinkle with layers of meat, cheese and tomatoes.
Serve with additional extras (salsa, green onions, olives, avocado, sour cream, beans, chips) for to add, as desired.
Taco Salad
Serves 4
(Ingredients:
1 lb. ground white turkey (or extra-lean beef)
1/2 to 1 tsp each: garlic powder (or minced garlic) salt, ground cumin, chili powder (to taste)
1/2 cup chopped onion (opt. - to cook with meat)
6 -10 cups lettuce of choice (I like romaine, sliced in thin shreds.)
1 - 2 tomatoes, chopped (about 1 cup)
1/2 cup chopped green onion (or regular onion, for people to add to their own salads.)
1 cup cheese, Cheddar, or Mexican Blend, shredded
1/2 to 1 cup Salsa of choice (I use Pace Picante, or homemade)
Extras (for family, or maintenance):
1 ripe avocado, peeled, seeded and diced
1 can black olives, sliced
1 can black beans, drained
1/2 to 1 cup sour cream
Tortilla Chips
Salad Dressing, as desired (I just use salsa, but Light Ranch works, too.)
Directions:
1) In large skillet sprayed with non-stick spray, brown meat with seasonings (and onions, if using). Drain, if needed.
2) Place lettuce on large serving platter. (Or divide evenly among four salad plates.)
3) Sprinkle with layers of meat, cheese and tomatoes.
Serve with additional extras (salsa, green onions, olives, avocado, sour cream, beans, chips) for to add, as desired.
Chicken a la Queen
I like the cute little pearl onions, but you can skip those and just use egular onions, chopped, if you need to.
Chicken a la Queen
Serves 4
Ingredients:
4 boneless, skinless chicken breasts (I just eat 4 oz., but my family eats the rest)
Salt and pepper, to taste OR Montreal Chicken Seasoning (so good!)
1/4 cup green bell pepper, diced
1/3 cup low sodium chicken broth
1/3 cup red wine (or, use another 1/3 cup chicken broth instead)
1/2 lb. mushrooms, chopped
1/2 cup pearl onions
1 tsp thyme
Directions:
1) Spray large skillet with non-stick spray (olive oil in sprayer works well)and heat to medium-high.
2) Season chicken, and saute 5 -6 minutes per side.
3) Add bell pepper, and saute a few more minutes until chicken is cooked through and peppers are tender-crisp.
Remove from skillet, set aside, and keep warm.
4) In the same skillet, add broth and wine; bring to a boil, scraping up browned bits from pan bottom. (Deglaze.)
5) Add mushrooms, reduce heat to medium-low, cover and simmer about 5 minutes.
6) Raise heat to medium, add pearl onions and thyme, and cook uncovered for 5 more minutes, until sauce is reduced.
7) Spoon mushroom/onion sauce over chicken and serve.
Chicken a la Queen
Serves 4
Ingredients:
4 boneless, skinless chicken breasts (I just eat 4 oz., but my family eats the rest)
Salt and pepper, to taste OR Montreal Chicken Seasoning (so good!)
1/4 cup green bell pepper, diced
1/3 cup low sodium chicken broth
1/3 cup red wine (or, use another 1/3 cup chicken broth instead)
1/2 lb. mushrooms, chopped
1/2 cup pearl onions
1 tsp thyme
Directions:
1) Spray large skillet with non-stick spray (olive oil in sprayer works well)and heat to medium-high.
2) Season chicken, and saute 5 -6 minutes per side.
3) Add bell pepper, and saute a few more minutes until chicken is cooked through and peppers are tender-crisp.
Remove from skillet, set aside, and keep warm.
4) In the same skillet, add broth and wine; bring to a boil, scraping up browned bits from pan bottom. (Deglaze.)
5) Add mushrooms, reduce heat to medium-low, cover and simmer about 5 minutes.
6) Raise heat to medium, add pearl onions and thyme, and cook uncovered for 5 more minutes, until sauce is reduced.
7) Spoon mushroom/onion sauce over chicken and serve.
Black Pepper Beef and Cabbage Stir-Fry
Well, this simple dish looks better than this, and tastes even yummier. (Of course, I really like cabbage!)
Black Pepper Beef and Cabbage Stir Fry
Serves 4
Ingredients:
non-stick spray
4 cloves garlic, chopped
1 pound extra-lean ground beef
1 small head cabbage, shredded
1 red bell pepper, cut into strips
2 tablespoons soy sauce
1 teaspoon ThickenThin not/Starch thickener (low carb, in place of cornstarch)
1/2 cup water
1 teaspoon ground black pepper
Directions:
1) Spray a wok or large skillet with non-stick spray, and heat over medium-high heat
2) Saute garlic for about 5 seconds, then add ground beef. Stir-fry until beef is evenly brown. (Drain if needed, but it shouldn't be if you used extra-lean beef.)
3) Stir in cabbage and pepper, and cook until vegetables are tender, and beef is fully cooked.
4) Stir in soy sauce. Mix together cornstarch and water, and stir in. (Or, omit thickener and water if you do not have the low-carb thickener.) Season with pepper. Cook, stirring, until sauce has thickened.
5) Serve, with rice for family, or plain for low-carbing.
Simple and delicious!
Black Pepper Beef and Cabbage Stir Fry
Serves 4
Ingredients:
non-stick spray
4 cloves garlic, chopped
1 pound extra-lean ground beef
1 small head cabbage, shredded
1 red bell pepper, cut into strips
2 tablespoons soy sauce
1 teaspoon ThickenThin not/Starch thickener (low carb, in place of cornstarch)
1/2 cup water
1 teaspoon ground black pepper
Directions:
1) Spray a wok or large skillet with non-stick spray, and heat over medium-high heat
2) Saute garlic for about 5 seconds, then add ground beef. Stir-fry until beef is evenly brown. (Drain if needed, but it shouldn't be if you used extra-lean beef.)
3) Stir in cabbage and pepper, and cook until vegetables are tender, and beef is fully cooked.
4) Stir in soy sauce. Mix together cornstarch and water, and stir in. (Or, omit thickener and water if you do not have the low-carb thickener.) Season with pepper. Cook, stirring, until sauce has thickened.
5) Serve, with rice for family, or plain for low-carbing.
Simple and delicious!
Texas-Style Low-Carb Chili
This recipe is made with no beans and no tomatoes - but you can add a can of spicy Rotel tomatoes if you like!
This recipe is made with no beans and no tomatoes - but you can add a can of spicy Rotel tomatoes if you like!
Texas-Style Low-Carb Chili
Serves 8
Ingredients:
2 pounds extra-lean ground beef (or lean white turkey)
2 medium onions, chopped
2 tablespoons garlic, minced
2 tablespoons chili powder, or to taste
2 teaspoons cumin
1-2 teaspoons ThickenThin not/Starch thickener
Directions:
1) Brown meat, with onions and garlic.
2) Add seasonings, and enough water to barely cover the meat. Cook 1 hour, adding more water if necessary. (Add tomatoes, if you want.)
3) Towards the end of the cooking time, thicken with ThickenThin not/Starch thickener. Start with 1 teaspoon, stirred into a bit of liquid first, and increase amount to taste until the gravy is thick enough.
Serving Ideas : Dress with chopped tomatoes, onion, shredded cheese, sour cream, etc., as toppings for the family.
This tastes better the next day, and freezes well, too.
This recipe is made with no beans and no tomatoes - but you can add a can of spicy Rotel tomatoes if you like!
Texas-Style Low-Carb Chili
Serves 8
Ingredients:
2 pounds extra-lean ground beef (or lean white turkey)
2 medium onions, chopped
2 tablespoons garlic, minced
2 tablespoons chili powder, or to taste
2 teaspoons cumin
1-2 teaspoons ThickenThin not/Starch thickener
Directions:
1) Brown meat, with onions and garlic.
2) Add seasonings, and enough water to barely cover the meat. Cook 1 hour, adding more water if necessary. (Add tomatoes, if you want.)
3) Towards the end of the cooking time, thicken with ThickenThin not/Starch thickener. Start with 1 teaspoon, stirred into a bit of liquid first, and increase amount to taste until the gravy is thick enough.
Serving Ideas : Dress with chopped tomatoes, onion, shredded cheese, sour cream, etc., as toppings for the family.
This tastes better the next day, and freezes well, too.
Salmon Bundles
This is so easy --- under 30 minutes, and no clean-up! (If you don't like salmon, try another fish, like tilapia.)
Salmon Bundles, With Lemon, Capers,and Rosemary
4 servings
Ingredients:
4 (6 ounce) salmon fillets
1/4 cup extra-virgin olive oil (or, olive oil spray)
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices (about 2 lemons)
1/4 cup lemon juice (about 1 lemon)
1/2 cup wine (white or marsala wine, or vegetable broth, if you prefer)
4 teaspoons capers
4 pieces aluminum foil
Directions:
1) Spray or brush both sides of salmon fillets with olive oil and season with salt, pepper, and rosemary.
2) Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal.
3) Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine or broth, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets, folding edges to seal well.
4) Place a grill pan over medium-high heat or preheat a gas or charcoal grill.)Or, heat the oven to 375 degrees.)
5) Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
I like it when my husband grills this outside on the patio, because then the house doesn't smell fishy. (I skip lemon on his, because he doesn't care for them.)
Salmon Bundles, With Lemon, Capers,and Rosemary
4 servings
Ingredients:
4 (6 ounce) salmon fillets
1/4 cup extra-virgin olive oil (or, olive oil spray)
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices (about 2 lemons)
1/4 cup lemon juice (about 1 lemon)
1/2 cup wine (white or marsala wine, or vegetable broth, if you prefer)
4 teaspoons capers
4 pieces aluminum foil
Directions:
1) Spray or brush both sides of salmon fillets with olive oil and season with salt, pepper, and rosemary.
2) Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal.
3) Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine or broth, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets, folding edges to seal well.
4) Place a grill pan over medium-high heat or preheat a gas or charcoal grill.)Or, heat the oven to 375 degrees.)
5) Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
I like it when my husband grills this outside on the patio, because then the house doesn't smell fishy. (I skip lemon on his, because he doesn't care for them.)
Chili-Lime Chicken Strips
I don't always cut the chicken into strips, if I am in a hurry. The flavor penetrates better, though, if you have the time.
Chili-Lime Chicken
Serves 6 - 8
Ingredients:
2 lb. boneless, skinless chicken breast, cut into thin strips
2 Tbs. lime juice
1 Tbs. chili powder (or, to taste)
1 tsp. cumin (or, to taste)
1 tsp. salt, (or, to taste)
non-stick spray
Directions:
Early in day:
Combine chicken strips with lime juice, and spices.
Marinate in refrigerator, if you have time. (Can skip marinating and proceed to cooking, if desired.)
Later:
Heat generous amount of nonstick spray in heavy large skillet over medium - high heat.
Saute seasoned chicken strips until slightly browned, about 5 minutes.
Reduce heat to medium, and cook for another 5 minutes or so, or until no longer pink inside.
(If chicken begins to dry out, add a few tablespoons of water or broth and continue to cook until done.)
*This makes a great grab-and-go lunch, too! Leftovers go nicely atop salads, as lettuce wraps, or in stir-fry.
Chili-Lime Chicken
Serves 6 - 8
Ingredients:
2 lb. boneless, skinless chicken breast, cut into thin strips
2 Tbs. lime juice
1 Tbs. chili powder (or, to taste)
1 tsp. cumin (or, to taste)
1 tsp. salt, (or, to taste)
non-stick spray
Directions:
Early in day:
Combine chicken strips with lime juice, and spices.
Marinate in refrigerator, if you have time. (Can skip marinating and proceed to cooking, if desired.)
Later:
Heat generous amount of nonstick spray in heavy large skillet over medium - high heat.
Saute seasoned chicken strips until slightly browned, about 5 minutes.
Reduce heat to medium, and cook for another 5 minutes or so, or until no longer pink inside.
(If chicken begins to dry out, add a few tablespoons of water or broth and continue to cook until done.)
*This makes a great grab-and-go lunch, too! Leftovers go nicely atop salads, as lettuce wraps, or in stir-fry.
Rosemary Pork Medallions
Rosemary Pork Medallions
Serves 4 - 6
Ingredients:
1 clove garlic , pressed (or to taste)
1 tsp. rosemary (or, to taste)
1 tsp. sage (or, to taste)
1 Tbs. olive oil
1 tsp. salt, (or, to taste)
2 pork tenderloins (8 -12 oz. each)
2 tsp. lemon juice (opt.)
2 Tbs. chicken broth (opt.)
non-stick spray
Directions:
1) Make a paste of oil and spices.
Rub this paste into pork (and let marinate for a while in refrigerator, if you have time.)
2) Slice tenderloins crosswise into chops almost 1 inch thick.
3) Heat generous amount of nonstick spray in heavy large skillet over medium heat.
Pan - grill pork medallions about 4 minutes on each side, or until nicely done, but not dried out and tough. (Add more spray if needed.)
4) Optional step, but recommended - deglaze pan by simmering lemon juice and/or broth in skillet, scraping to mix in browned bits from bottom.
5) Plate up medallions, and drizzle with broth/juice glaze.
Monday, July 30, 2007
Monday Menus: July 30
Here is this week's menu, with recipes to follow. I often simplify or rearrange things in the actual cooking, as events come up, but this gives me a plan for my shopping list and prep-aheads. I usually only end up making 5 or 6 of the entrees, because of going out or over to someone's house for dinner, or eating leftovers some nights when the kids are all out and it is just DH and me.
I usually have a protein shake for breakfast, or some kind of eggs. For lunch, I rotate a few basic 'lunch of the week' ideas. In that way, things stay simple and uncomplicated.
For dinner, I try to make a basic meal the whole family can eat, with variations.
I add the higher-carb, higher-calorie menu items for my non-Kimkins family [in square brackets].
Monday
B: Chocolate Peanut Caramel Protein Shake
L: Instone Banana Cream Protein Pudding
D: Fabulous Chicken Fajitas, [Tortillas, Rice, Beans]
Tuesday
B: Strawberry Protein Shake
L: Ziploc Omelet
D: Sweet Mustard Tilapia (or Salmon), Bibb Lettuce Salad with Red Onion and Roasted Asparagus, [Steamed Baby Red Potatoes]
Wednesday
B: Cappuccino Protein Shake
L: Tuna Salad on 'Revolution Bread'
D: Egg Foo Yung, Fried "Cauli" Rice [Fried Rice, Seasonal Fruit Salad]
Thursday
B: Ziploc Omelet
L: Chocolate Cappuccino Protein Pudding
D: Vegetable - Beef Soup, [Dinner Rolls]
Friday
B: Hazelnut Cream Protein Shake
L: Vegetable-Beef Soup
D: Meat'za [Pizza]
Saturday
B: Cherry Lemonade Protein Shake
L: Tuna Salad on 'Revolution Bread', Celery Sticks
D: Buffalo Chicken Tenders, Broccoli Slaw, Mock Margaritas, [Seasoned Potato Wedges]
Sunday
B: Double Chocolate Protein Shake
L: Easy Brunch Frittata, Spinach-Mushroom Salad, [Potatoes O'Brien, Croissants, Seasonal Fruit]
D: Root Beer Float Protein Shake
Drinks: Water, Coffee, Iced tea/Sugar-free Lemonade, Green tea, Peach tea
Snacks and Desserts: Sugar-free gelatin, Sugar-free slushies/snowcones/popsicles (homemade)
Fabulous Fajitas
Fabulous Fajitas
Ingredients:
4 breasts Chicken, boneless, skinless, cut into thin strips
1 Tbs Corn oil (or other, like cooking spray)
2 Tbs Lemon juice -- (or lime juice)
1 tsp Garlic Powder
1 tsp Seasoned salt
1/2 tsp Cumin
1/2 tsp Cayenne
1/2 tsp Oregano -- ground
1/2 tsp Thyme -- (opt)
1/2 tsp Pepper
1/8 tsp Liquid smoke flavor (Adds a nice touch!)
1- 2 lg Bell pepper , thinly sliced (mixed, red and green pref.)
1 lg Onion, cut into thin wedges
1/2 cup Salsa (homemade or purchased is fine – check carbs)
Options For the Family
1 med Tomato -- chopped or wedged (opt)
1 med Avocado -- peeled, chopped (opt.)
1/2 cup Sour cream -- (opt)
8 fajita Tortillas -- warm
Directions:
Earlier in day or day before:
Combine chicken strips with corn oil, lemon juice, and spices.
Marinate in refrigerator 8 to 10 hours. (May marinate shorter time.)
Later:
Heat generous amount of nonstick spray in heavy large skillet over medium-high heat.
Saute onions and bell peppers until almost tender, about 8 minutes.
Remove onions and peppers; set aside.
Spray skillet again, and heat over medium-high heat.
Saute chicken (discarding marinade) until cooked through, about 5 minutes.
Combine onions and peppers with chicken, stirring to heat.
Delicious as is or over finely shredded lettuce or wrapped in lettuce leaves for Kimkins. Serve with salsa.
For family: serve with warmed tortillas, tomato, avocado, salsa, and sour cream on the side.
May use thinly sliced beefsteak instead of chicken.
Note: For QUICKER version, omit lengthy marinade. Saute onions and peppers; add marinade ingredients EXCEPT corn oil and lemon juice, cooking 1 minute; add 1/4 cup broth with the chicken, and cook all together.
Sweet Mustard Tilapia (or Salmon)
Something different, and easy to make! You can vary the sweetness, spiciness, and seasonings to taste.
Sweet Mustard Tilapia
Ingredients
fish fillets, about 6 oz. per serving (tilapia, salmon, or whatever you like)
butter substitute spray (opt.)
2 Tbs. mustard per 6 oz. serving (dijon, yellow, or combination, as you like)
1 Tbs. sweetener, or equivalent per 6 oz. serving (1 Tbs. granulated splenda, or 2 packets, or 2 drops of liquid sucrolose) or to taste
1/2 - 1 tsp. other seasonings, as desired, such as parsley, dill, basil, paprika, pepper flakes, tarragon, etc. (per 6 oz. serving)
lemon slices or wedges, if desired
1) Preheat oven to 375 degrees F.
Spray a baking sheet lightly with non-stick spray. Cover with foil, and then spray foil. (Makes clean-up a snap!)
2) Place fillets on foil-lined baking sheet.
3) Spray lightly with butter substitute spray, if desired.
4) Mix together mustard(s), sweetener, and any desired seasonings, to taste.
5) Brush on fish fillets.
6) Bake at 400 degrees F. for 12 minutes.
Can be pan-fried, instead.
I use a combination of mustards, for more flavor.
Sweet Mustard Tilapia
Ingredients
fish fillets, about 6 oz. per serving (tilapia, salmon, or whatever you like)
butter substitute spray (opt.)
2 Tbs. mustard per 6 oz. serving (dijon, yellow, or combination, as you like)
1 Tbs. sweetener, or equivalent per 6 oz. serving (1 Tbs. granulated splenda, or 2 packets, or 2 drops of liquid sucrolose) or to taste
1/2 - 1 tsp. other seasonings, as desired, such as parsley, dill, basil, paprika, pepper flakes, tarragon, etc. (per 6 oz. serving)
lemon slices or wedges, if desired
1) Preheat oven to 375 degrees F.
Spray a baking sheet lightly with non-stick spray. Cover with foil, and then spray foil. (Makes clean-up a snap!)
2) Place fillets on foil-lined baking sheet.
3) Spray lightly with butter substitute spray, if desired.
4) Mix together mustard(s), sweetener, and any desired seasonings, to taste.
5) Brush on fish fillets.
6) Bake at 400 degrees F. for 12 minutes.
Can be pan-fried, instead.
I use a combination of mustards, for more flavor.
Egg Foo Yung
These quick little Chinese egg pancakes are a great way to use up little bits of leftover meat. Try chicken, turkey bacon, pork, ham, shrimp, beef, or a combo - whatever you have will work! Just about any combination of vegetables you have on hand will work, too. Very versatile!Egg Foo Yung
Makes 4 Servings, 2 Patties Each
Ingredients
8 eggs
1 - 2 cups cooked meat, shredded or diced
2 - 4 cups of low-carb vegetables, sliced or diced small
(examples: 1 cup diced celery, 1 cup sliced mushrooms, 1 cup mung bean sprouts, 1 cup sliced green onions. Also good with julienned green beans or snow peas or asparagus, diced bell peppers, shredded zucchini or cabbage, chopped fresh baby spinach, bamboo shoots, etc.)
salt and pepper, to taste
ginger, 1 tsp. (opt.)
soy sauce, as desired
Directions:
1) Spray a skillet with non-stick spray, heat, and stir fry vegetables just until heated through.
2) Add meat and continue to stir fry until heated through. Remove from pan; drain in colander if needed. Set aside.
3) Wipe out pan, spray and heat again.
4) Lightly beat eggs, ginger, salt, pepper and 1 - 2 Tsp. of soy sauce, if desired.
5) Combine egg mixture evenly with veggie/meat mixture, stir together and drop by large spoonfuls in medium hot non-stick skillet. Brown on both sides, like a pancake. (This should make 8 large patties.) Serve with soy sauce (or foo yung sauce for family).
Foo Yung Sauce (for family)
3/4 cup chicken broth
3 teaspoons corn starch (or ThickenThin not/Starch thickener - low-carb!)
1 teaspoon vinegar (opt.)
1 teaspoon soy sauce - or to taste
Whisk the sauce ingredients together in a small sauce pan.
Over medium heat, bring the mixture to a boil, reduce heat and continue cooking until slightly thickened.
Serve over the egg foo yung.
Fried Cauli-Rice
Grated cauliflower is a low-carb stand-in for rice in this fried 'rice' dish - at about 5 carbs per cup!
I like to keep my dinner carbs to 6 - 8 per meal. Depending on how many and which vegetables you put in the Egg Foo Yung, very much of this fried cauli-'rice' might put your carbs up too high for a meal. In that case, you can go lighter on your foo yung veggies, if you need to.
With enough added protein, this dish can also make a nice meal of its own. (Another good use for those leftovers!)
Fried Cauli-'Rice"
Makes 6 - 8 servings
Ingredients:
1 head cauliflower (grates to about 7 cups)
4 - 6 green onions
1 - 2 cloves garlic, or 1 tsp. garlic powder (opt.)
1 tsp ginger (opt.)
4 Tbs. light soy sauce, or to taste
4 eggs, beaten (or 1 cup Egg Beaters)
oil spray
To make it a main dish:
cooked meat, diced (chicken, pork loin, turkey bacon, ham, beef, shrimp, etc., or a combo - leftovers work well)
any other low-carb veggies, as desired
Directions:
1) Using a food processor, process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade.
Lacking that, you can shred it with a hand-held grater, or just chop it finely with a knife (if you are very patient!).
2) Microwave it in a covered dish. Do not add water; use just the moisture in the cauliflower. Cauliflower will become mushy or gummy if too wet.
This can easily be done ahead of time.
3)Spray a wok or large skillet with non-stick spray and heat. (You can use a small amount of oil, but be sparing, because the cauliflower will soak it up and not taste good.)
4) Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute.
5) Add grated cauliflower and fry for 4-5 minutes, stirring constantly.
6) Add soy, ginger, diced green onion tops, and pre-cooked diced meat. Stir to mix well and brown a bit.
7) Push mixture to one side of pan. Spray with more oil as needed, and scramble eggs in empty side of pan until done but still moist.
8) Stir eggs into 'rice' remove from heat, and serve.
Stores and re-heats beautifully.
I like to keep my dinner carbs to 6 - 8 per meal. Depending on how many and which vegetables you put in the Egg Foo Yung, very much of this fried cauli-'rice' might put your carbs up too high for a meal. In that case, you can go lighter on your foo yung veggies, if you need to.
With enough added protein, this dish can also make a nice meal of its own. (Another good use for those leftovers!)
Fried Cauli-'Rice"
Makes 6 - 8 servings
Ingredients:
1 head cauliflower (grates to about 7 cups)
4 - 6 green onions
1 - 2 cloves garlic, or 1 tsp. garlic powder (opt.)
1 tsp ginger (opt.)
4 Tbs. light soy sauce, or to taste
4 eggs, beaten (or 1 cup Egg Beaters)
oil spray
To make it a main dish:
cooked meat, diced (chicken, pork loin, turkey bacon, ham, beef, shrimp, etc., or a combo - leftovers work well)
any other low-carb veggies, as desired
Directions:
1) Using a food processor, process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade.
Lacking that, you can shred it with a hand-held grater, or just chop it finely with a knife (if you are very patient!).
2) Microwave it in a covered dish. Do not add water; use just the moisture in the cauliflower. Cauliflower will become mushy or gummy if too wet.
This can easily be done ahead of time.
3)Spray a wok or large skillet with non-stick spray and heat. (You can use a small amount of oil, but be sparing, because the cauliflower will soak it up and not taste good.)
4) Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute.
5) Add grated cauliflower and fry for 4-5 minutes, stirring constantly.
6) Add soy, ginger, diced green onion tops, and pre-cooked diced meat. Stir to mix well and brown a bit.
7) Push mixture to one side of pan. Spray with more oil as needed, and scramble eggs in empty side of pan until done but still moist.
8) Stir eggs into 'rice' remove from heat, and serve.
Stores and re-heats beautifully.
Low-Carb Vegetable - Beef Soup
My husband and I have a tradition from our early days as a young Navy couple, namely Day-Before-Payday soup! It usually involved whatever meat was lurking, some onions and canned tomatoes, and any likely veggies lingering in the crisper drawer or freezer, along with Italian herbs. (He is still convinced I always forgot to take the bay leaves out on purpose, and somehow always snuck them into his bowl.) It was always a little different, but almost always wonderful.
Well, when low-carbing, we have to leave out potatoes, barley, corn, carrots, peas, and pasta, but that stills leaves us a delectable soup base to work with.
Hmmmm...good!
Low-Carb Vegetable-Beef Soup
Serves 12 (Great for freezer!)
Ingredients:
3 lbs. beef roast or steak (rump or round), cut up for soup
6 - 8 cups water (adjust as needed for thickness you like)
6 - 8 beef bouillon cubes or powdered bouillon
(or, use beef stock or packaged beef broth in place of water and bouillon)
1 large can tomatoes, diced or chopped the way you like them
1 onion, chopped
3 - 4 celery stalks, sliced (I like to use the leaves, too - good flavor)
1/2 head cabbage, chopped small (or more - I really like cabbage!)
1 bag (1 lb. or so, to suit) frozen green beans (or you could use chopped spinach or sliced zucchini, etc., or a combo)
2 bay leaves
2 Tbs. Italian Seasoning, or to taste
1 tsp.pepper
few shakes of garlic powder, to taste (opt.)
1 - 2 Tbs. of Worcestershire sauce (opt.)
Directions:
Two options here.
1) You can brown beef in small amount of oil in big non-stick sprayed pot, then add onions and celery to saute till limp, then add the rest and simmer for hours on the stovetop until meat is tender and flavors are mingled. Adjust seasonings near end of cooking.
2) Throw it all in a big crockpot, and cook on low 6 - 8 hours, until tender and good. Adjust seasonings near end of cooking.
Enjoy!
Well, when low-carbing, we have to leave out potatoes, barley, corn, carrots, peas, and pasta, but that stills leaves us a delectable soup base to work with.
Hmmmm...good!
Low-Carb Vegetable-Beef Soup
Serves 12 (Great for freezer!)
Ingredients:
3 lbs. beef roast or steak (rump or round), cut up for soup
6 - 8 cups water (adjust as needed for thickness you like)
6 - 8 beef bouillon cubes or powdered bouillon
(or, use beef stock or packaged beef broth in place of water and bouillon)
1 large can tomatoes, diced or chopped the way you like them
1 onion, chopped
3 - 4 celery stalks, sliced (I like to use the leaves, too - good flavor)
1/2 head cabbage, chopped small (or more - I really like cabbage!)
1 bag (1 lb. or so, to suit) frozen green beans (or you could use chopped spinach or sliced zucchini, etc., or a combo)
2 bay leaves
2 Tbs. Italian Seasoning, or to taste
1 tsp.pepper
few shakes of garlic powder, to taste (opt.)
1 - 2 Tbs. of Worcestershire sauce (opt.)
Directions:
Two options here.
1) You can brown beef in small amount of oil in big non-stick sprayed pot, then add onions and celery to saute till limp, then add the rest and simmer for hours on the stovetop until meat is tender and flavors are mingled. Adjust seasonings near end of cooking.
2) Throw it all in a big crockpot, and cook on low 6 - 8 hours, until tender and good. Adjust seasonings near end of cooking.
Enjoy!
Meatza
Well, honestly, there may be no tasty way to get these counts as low as I might like. Nevertheless, when the family has called for pizza delivery, and you REALLY want some pizza, it is worth it!
Instead of a dough crust with meat topping, this uses a meat crust. Hey - it works!
Meatza
Makes 8 servings
Ingredients:
1&1/4 lb. ground meat - lean beef, or white turkey, or lean pork, or combo
1 teaspoon salt
½ teaspoon pepper
1 ½ teaspoons garlic powder
2 teaspoons Italian seasoning (or to taste)
1 tsp. fennel seed (opt. - gives a sausage taste)
few shakes of red pepper flakes (opt. - likewise)
1 cup sugar-free spaghetti sauce or pizza sauce (like Hunt's canned sauce - check label)
8 - 12 oz. cheese (I like a combo of low-fat part-skim shredded mozzarella and grated Parmesan/Romano)
1 - 2 cups low-carb, low-fat pizza toppings such as mushrooms, green pepper, onions. (If you use canned mushrooms, be sure to drain very well.)
Directions:
1) Preheat oven to 375 degrees F.
2) Mix the meat, salt and spices together. Spread the meat out on a baking sheet with sides to catch the grease. Pat the meat thinly and evenly, without any holes, in an oblong with rounded corners. (It does not need to cover the whole pan.)
3) Bake in a 375° F. oven for about 10 minutes. Pour off/blot off the grease.
4) Cover the meat with sugar-free pizza sauce or spaghetti sauce.
5) Cover with cheese and your choice of pizza toppings. (You may want to saute the veggies first in non-stick spray, or microwave-steam them briefly, if you like them very tender and well-cooked on your 'meatza'.)
6) Return to oven briefly to melt the cheese to desired doneness and color.
7) Let sit for a few minutes before slicing.
Buffalo Chicken Tenders
When it is a lazy family game night, and everyone else is digging into heaping piles of Costco's buffalo wings, it sure is nice to have an easy, pleasing low-carb. low-calorie alternative!
Buffalo Chicken Tenders
Serves 4
Ingredients:
1 lb. boneless, skinless, chicken breast tenders
2 tbsp. butter or butter substitute (opt. - still good without it)
1/4 cup hot pepper sauce, like Frank's Red Hot Sauce
Directions:
1) Combine butter substitute, hot sauce, and chicken (like in a ziplock bag).
Marinate in refrigerator for 20 minutes. (Marinating is not necessary if you are in a hurry - just makes them a bit spicier, I think.)
2) Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with non-stick spray for easy clean-up.
3) Bake 12 - 16 minutes, until done.
4) Serve with extra hot sauce, to heat it up, and/or with celery sticks, to cool it down. (If you can spare the calories, a lighter ranch or bleu cheese dressing is customary, but not essential.)
Leftovers go well atop a salad.
Buffalo Chicken Tenders
Serves 4
Ingredients:
1 lb. boneless, skinless, chicken breast tenders
2 tbsp. butter or butter substitute (opt. - still good without it)
1/4 cup hot pepper sauce, like Frank's Red Hot Sauce
Directions:
1) Combine butter substitute, hot sauce, and chicken (like in a ziplock bag).
Marinate in refrigerator for 20 minutes. (Marinating is not necessary if you are in a hurry - just makes them a bit spicier, I think.)
2) Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with non-stick spray for easy clean-up.
3) Bake 12 - 16 minutes, until done.
4) Serve with extra hot sauce, to heat it up, and/or with celery sticks, to cool it down. (If you can spare the calories, a lighter ranch or bleu cheese dressing is customary, but not essential.)
Leftovers go well atop a salad.
Easy Brunch Frittata
A frittata is a laid-back Italian version of an omelet, and can be made with almost endless variety, depending on what you like and have on hand.
This one just couldn't be much more simple. You can whip it together quickly when you walk in the door, and it will be just about ready to serve by the time you've set the table and poured the drinks!
Easy Oven-Baked Frittata
Serves 4
Ingredients:
1 cup (or more) of diced low-carb vegetables (onions, green peppers, mushrooms, spinach, zucchini, etc.)
6 eggs
dash of pepper
1/8 teaspoon salt
2 tablespoons grated Parmesan cheese
1 cup shredded low-fat cheddar, mozzarella or other cheese
Directions:
Preheat the oven to 350 degrees F.
1) Sauté the vegetables until soft. Alternately, you can steam the vegetables in the microwave until they are tender.
2) Beat the eggs, pepper, salt, and Parmesan cheese together. Spray a heavy, oven-proof skillet with a generous coating of non-stick spray. Pour the egg mixture into the pan and scatter the vegetables on top.
3) Bake for 15 minutes or until a knife inserted in the center comes out clean. Immediately sprinkle the remaining cheese on the top and let it melt.
4) Slide your frittata onto a plate and serve.
This is so good with leftover roasted asparagus, shallots, and yellow and red bell peppers! It would be easy to include some prosciutto, Canadian bacon, lean ham, etc., too. You can vary the seasonings, also, with a smidge of parsley, sage, rosemary, or thyme.
Although it can stand up well as the centerpiece of an elegant brunch, a lovely frittata really doesn't need much besides a simple salad (and maybe some bread for the non-low carbers).
Master the frittata, and you can always have a satisfying repast on the table with little fuss.
This one just couldn't be much more simple. You can whip it together quickly when you walk in the door, and it will be just about ready to serve by the time you've set the table and poured the drinks!
Easy Oven-Baked Frittata
Serves 4
Ingredients:
1 cup (or more) of diced low-carb vegetables (onions, green peppers, mushrooms, spinach, zucchini, etc.)
6 eggs
dash of pepper
1/8 teaspoon salt
2 tablespoons grated Parmesan cheese
1 cup shredded low-fat cheddar, mozzarella or other cheese
Directions:
Preheat the oven to 350 degrees F.
1) Sauté the vegetables until soft. Alternately, you can steam the vegetables in the microwave until they are tender.
2) Beat the eggs, pepper, salt, and Parmesan cheese together. Spray a heavy, oven-proof skillet with a generous coating of non-stick spray. Pour the egg mixture into the pan and scatter the vegetables on top.
3) Bake for 15 minutes or until a knife inserted in the center comes out clean. Immediately sprinkle the remaining cheese on the top and let it melt.
4) Slide your frittata onto a plate and serve.
This is so good with leftover roasted asparagus, shallots, and yellow and red bell peppers! It would be easy to include some prosciutto, Canadian bacon, lean ham, etc., too. You can vary the seasonings, also, with a smidge of parsley, sage, rosemary, or thyme.
Although it can stand up well as the centerpiece of an elegant brunch, a lovely frittata really doesn't need much besides a simple salad (and maybe some bread for the non-low carbers).
Master the frittata, and you can always have a satisfying repast on the table with little fuss.
Thursday, July 26, 2007
Butter Substitutes?
It can be problematic to find a balance between wholesome, real ingredients and less-than-ideal ingredients that serve to help get the weight off now. The butter substitutes like Parkay spray are a good example of that compromise.
Parkay Spray claims to taste like butter (though it is more like margarine to my taste), no cholesterol, no trans fat, in fact no fat at all --- or so claims the product label.
But, what's in it? Water, Soybean Oil, Buttermilk, Salt, Soy Lecithin And Polyglycerol Esters Of Fatty Acids (Emulsifiers), Xanthan Gum, Potassium Sorbate And Sodium Benzoate (To Preserve Freshness), Lactic Acid (Acidulant), Artificial Flavor, Colored With Beta Carotene (Source Of Vitamin A), Vitamin A Palmitate.
Well, despite the scary names, most of those ingredients are kinda/sorta OK. But, how can it really be zero calories and zero fat with oil and buttermilk in there?
Once again, we run afoul of labeling loopholes. Yes, in the serving size listed on the package ( 1 - 5 sprays) the product is legally zero. But, it is not actually zero in any quantity.
In fact, Parkay Spray has .8 calories in 1 spray and 4 calories in 5 sprays. Fat content is .085 grams in 1 spray, .4 grams in 5 sprays. That means that in the entire bottle there are 832 total calories from 93 grams of fat.
I Can't Believe It's Not Butter is similar.
So, a few sprays for cooking gives a good calorie savings over larger amounts of butter or oil, and is probably worth the 'real food' compromise during the weight loss phase. Don't be fooled into thinking it is really 'free', though!
Sunday, July 22, 2007
Sonic Drive-In, Low-Carb Style
Though hardly fine dining, Sonic is one of those places just about anyone who lives with driving distance of one ends up at sometimes. It's just so convenient when you are out and about.
We stopped there for a quick bite this weekend, and I was glad I had prepared myself with a handy guide to what-to-order-where.
Lots of low-carbers know to order a burger or grilled chicken, and just toss the bun and any carby go-withs. I have often done that. I am often skeptical of what might be injected into or sauced onto some of the meats, though. I will usually get a salad if I can, just because I do like my veggies, and appreciate the fiber and the freshness. Many fast food salads can cost hundreds of calories and 13 - 19 carbs or more, though, so do not assume that just because it is a salad it is safe diet food. A fully dressed Caesar with croutons and cheese is not much different from a cheeseburger, by the time you add it all up.
Here is an online nutritional guide to Sonic Drive-In.
I ended up choosing the Grilled Chicken Salad, listed at 19 carbs. However, that includes the crouton packet which I tossed, the onion ring which I gave to my teen, and the grated carrots which I scooped out and left alone. I got it with a packet of Light Ranch Dressing, which I didn't bother to use, because the warm chicken had semi-melted the grated cheese, and it actually tasted quite 'dressed' enough just from that. Altogether very satisfying!
I ordered iced tea, because it is normally my stand-by when at a restuarant, but the diet limeade or diet cherry limeade would also have been decent choices.
So, if there is a Sonic near you, plan ahead!
Friday, July 20, 2007
Coleslaw with a Kick
Here is a lighter-tasting, non-mayonnaise variety, for a nice change of pace.
The calories and carbs are a little high for a salad, so it goes well with a low-calorie, low-carb entree like fish.
Coleslaw with a Kick
Makes 10 servings.
Ingredients
1 head Cabbage -- shredded
1 med Bell pepper, Red (pref.) -- cut into matchstick-thin strips
1 med Onion, Red -- thinly sliced
3/4 cup Cilantro -- chopped
1/3 cup Lime juice
1/2 tsp Cumin
1 clove Garlic -- minced
1/2 tsp Hot pepper sauce -- (Tabasco or similar)
1/2 cup Olive oil
Instructions
Up to 8 hrs. earlier:
In medium bowl, whisk lime juice with seasonings.
Gradually whisk in oil.
Season with salt and pepper to taste.
Chill, covered.
Later:
In large bowl, combine vegetables for slaw.
Re-whisk dressing
Toss slaw with enough dressing to coat. (Lightly - not too much!)
Season with salt and pepper, etc., as desired.
Serve.
Nutrition Info
For entire recipe (all dressing used): 1307 calories, 112 g fat, 78 carbs, 17 g protein
Per serving: 131 calories, 11 g fat, 7.8 g carbs, 1.7 g protein
Notes: The olive oil is high in calories, but healthy in moderation.
The cabbage is surprisingly high in protein.
For Maintenance, add 3 medium carrots, peeled and grated, for extra color, flavor, and nutrition. (Carrots are too carby for our purposes now, though.)
The calories and carbs are a little high for a salad, so it goes well with a low-calorie, low-carb entree like fish.
Coleslaw with a Kick
Makes 10 servings.
Ingredients
1 head Cabbage -- shredded
1 med Bell pepper, Red (pref.) -- cut into matchstick-thin strips
1 med Onion, Red -- thinly sliced
3/4 cup Cilantro -- chopped
1/3 cup Lime juice
1/2 tsp Cumin
1 clove Garlic -- minced
1/2 tsp Hot pepper sauce -- (Tabasco or similar)
1/2 cup Olive oil
Instructions
Up to 8 hrs. earlier:
In medium bowl, whisk lime juice with seasonings.
Gradually whisk in oil.
Season with salt and pepper to taste.
Chill, covered.
Later:
In large bowl, combine vegetables for slaw.
Re-whisk dressing
Toss slaw with enough dressing to coat. (Lightly - not too much!)
Season with salt and pepper, etc., as desired.
Serve.
Nutrition Info
For entire recipe (all dressing used): 1307 calories, 112 g fat, 78 carbs, 17 g protein
Per serving: 131 calories, 11 g fat, 7.8 g carbs, 1.7 g protein
Notes: The olive oil is high in calories, but healthy in moderation.
The cabbage is surprisingly high in protein.
For Maintenance, add 3 medium carrots, peeled and grated, for extra color, flavor, and nutrition. (Carrots are too carby for our purposes now, though.)
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