Meals Recipes


Meals Recipes 

Meals Recipes

 

Eggplant Parmigiana Recipe


Note: If you miss eggplant parmigiana – well, now you can eat it again.  This is not a quick-to-fix meal, but if you can find the time to do it, you will be rewarded.  Serve with Superb Rolls or Intense Garlic Bread Surprise.


Carbs per serving 9.5 grams of carb.  NUMBER OF SERVINGS:  6.


Ingredients:


2 medium-size eggplants, peeled (about 18 ounces)


4 ounces shredded whole-milk mozzarella cheese


5 ounces grated Parmesan cheese


4 ounces shredded Swiss cheese (or very thinly sliced)


6 Tablesps tomato paste


1 ½ cups dry white wine


½ cup water


   salt to taste


   freshly ground black pepper to taste


2 eggs, beaten


¾ cup bread crumbs


½ Teasp garlic powder


¼ cup olive oil or coconut oil (more if needed)


4 Tablesps butter (1/2 stick), (optional)


            Butter or oil a 2-quart baking pan or ovenproof casserole dish.  Cut the eggplant into ½-inch-thick slices.  (Read about eggplant on page 220.)  Set out the cheeses and have ready.  Mix the tomato paste with the wine and water; stir into a smooth sauce (you can do this in the blender).  Season with salt and pepper.


            Set out two shallow bowls for the beaten eggs and the bread crumbs.  Mix the crumbs with garlic powder and salt.  Dip each slice of eggplant first in the eggs, then in the bread crumbs.  Coat well.  Put the coated slices on a platter.


            Heat a large, heavy skillet over medium-low heat.  Heat the olive oil.  Cook the eggplant slices in the hot oil until golden brown on each side.  Do not crowd the slices; you need to be able to turn them.  Preheat oven to 350ºF when you are about halfway through cooking the eggplant.  Drain eggplant on paper towels.  Transfer the cooked slices to a holding plate until all slices are cooked.  Note that these bread crumbs tend to darken faster than standard bread crumbs.  Reduce heat if needed to keep the slices light golden in color.


            Build the eggplant parmigiana.  Put a layer of eggplant (about half) in the bottom of the casserole dish.  Sprinkle about half of each of the three cheeses over the eggplant slices, but reserve some Parmesan cheese (to taste) for topping the finished casserole.  Pour about half of the sauce over the cheeses.  Add the next layer of eggplant slices and repeat the process.  Pour the rest of the sauce on top.  Sprinkle the casserole with bread crumbs and 1 ounce Parmesan cheese.  Dot with butter.  Bake the casserole, uncovered, for about 30 to 35 minutes or until light golden brown.



Deluxe Low-Carb Macaroni and Cheese Recipe
 

Note: This dish is simply out of this world.  If you have pasta on hand, this fancy meal takes little time to prepare.  Whip up a zesty green salad and dinner is done. 


Carbs per serving   11.7 grams of carb.  NUMBER OF SERVINGS:  6.


Ingredients:


4 cups pasta


½ cup broth or stock (see “stock and broth”)


1 cup heavy cream


2 egg yolks


   freshly ground black pepper to taste


   salt to taste (about ½ Teasp)


5 ounces grated sharp cheddar cheese


¾ cup grated Parmesan cheese


2 Tablesps butter (1/4 stick)


¼ cup bread crumbs



            Preheat oven to 325ºF or 350ºF.  Butter a medium-size ovenproof casserole dish or other baking dish.


            Cut the pasta in short pieces and put the pieces in a large mixing bowl.  Set aside.


            Heat the broth and ½ cup cream in a small saucepan.  In a small mixing bowl, whisk the egg yolks until smooth.  When the broth and cream begin to heat up, add Tablesp amounts to the egg yolks, beating the yolks while you do this.  When you have added about 1/3 cup in this way, pour the rest of the liquid into the eggs.  Add the remaining cream.  Add salt and pepper to this sauce and stir it into the pasta.  Add the cheeses to the pasta and stir again.  Put the mixture in the casserole dish.  Dot with the butter and bread crumbs.  Bake for 25 to 35 minutes or until the top begins to brown (do not let the bread crumbs get too dark).



Soft-Crust Pizza Recipe


Note: If you like soft, chewy pizza, here is a low-carb version that will please you.  Soft and thicker crusts require more dough, though, which makes the carb count rise.  Make this pizza an occasional treat – perhaps to keep you from running to a pizza parlor or calling for delivery.


            Regular pizza dough usually calls for about 3 cups of flour (if you want to make pizza at home).  You can make a big pizza with all that flour, but one slice of a 16-inch pizza could have 34.0 grams of carb just for the crust.  You can see what you are up against.  Regular pizzas are true carb killers.  This crust has 7.7 grams of carb per serving.


SERVING SIZE,1 slice (12-inch pizza).  CARBS PER SERVING, (CRUST ONLY):  7.7 grams of carb.  NUMBER OF SERVINGS:  8.


Ingredients:


½ cup cold water


1/3 cup hot water


4 Tablesps olive oil


1 package rapid-rise yeast


¾ cup stone ground whole-wheat flour


½ cup whole almond meal


½ cup soy protein powder


   salt (about ¼ Teasp or to taste)


            Preheat oven to 450ºF.  Lightly oil a 14-inch pizza pan.


            Combine the cold water, boiling water, and olive oil in a medium-size mixing bowl.  Add the yeast and stir.  While the yeast activates (it needs to adds sugar), combine the stone ground whole-wheat flour, almond meal, soy protein powder (except for the last Tablesp), and salt in another mixing bowl; stir.  Add the dry mix to the yeast mix and stir with a fork until the moisture is pretty well absorbed.  Work the dough by hand until smooth (it takes a few seconds).  Cover the bowl and let the dough rise for about 10 minutes.


            While the dough rises, prepare sauce and toppings (see pages 186 and 187).


            Spread the dough to fit the pizza pan and form an edge.  Build the pizza.  Bake for about 15 to 18 minutes or until bubbly and done.

 


Low-Carb Beef Stroganoff Recipe



Note: This is one of the many quick and easy beef recipes that tastes fabulous with minimal effort thanks largely to sour cream.  You can fix this meal in less than 30 minutes.  Because it is so easy to do – and tastes absolutely delicious – it is a great meal to serve at your dinner parties.  The dish is absolutely best if you use beef tenderloin.  There is little waste, and you are better off serving smaller portions than using a lesser-quality in larger amounts.  This is great served over any type of pasta.



Serving size,1 1/3 cups.  Carbs per serving5.4 grams of carb. 


NUMBER OF SERVINGS:  4.


Ingredients:


1 ½ pounds beef tenderloin, trimmed well


   salt to taste


   freshly ground pepper to taste


12 ounces small button mushrooms


2 Tablesps coconut oil


1 ounce butter


¾ cup stock or broth


2 Teasps Wondra flour


¾ cup sour cream


2 Tablesps freshly chopped parsley (or small sprigs)



            Pound meat thin.  Cut in strips about ¼ inch wide and 2 inches long.  Put on a large plate and sprinkle lightly with salt and pepper. If you have time, refrigerate meat for an hour or longer.


            Wipe mushrooms clean with a damp paper towel.  Trim off hard ends of stems.


            Heat a large, heavy skillet on medium-high.  Add the oil.  Quickly brown the meat in the hot oil on both sides, about 2 minutes total.  Remove meat to a holding plate.  Add the butter to the skillet.  Reduce heat to medium-low.  Ad the mushrooms and cook until tender, about 5 minutes.  Add the beef stock and stir to loosen particles on the bottom of the skillet.  Add the flour and stir into the broth.  Simmer for about 2 minutes on low.  Add the meat and the sour cream and heat through.  Adjust seasoning, sprinkle with parsley, and serve immediately.*



*Sub-Note:    If you are not prepared to serve the meal promptly after you have added the flour and stirred the stock,      remove the pan from the heat until you are.  (If this is going to take longer than 30 minutes, refrigerate everything until you are ready.)  Reheat mushrooms and stock in skillet until bubbly.  Proceed with recipe.


Bean and Cheese Burritos Recipe


Note: Have you got the refried soybeans and tortillas?  If you do, you are about to put a scrumptious meal together in just a few minutes.  Two makes a meal and one makes a marvelous low-carb snack. Serving size,2 burritos.  Carbs per serving,:  14.7 grams of carb.


            NUMBER OF SERVINGS:  2.


Ingredients:


4 Corn Tortillas


1 cup refried black soybeans


1 cup shredded cheddar or jack cheese


   salt to taste


   freshly ground black pepper to taste


            Sub note: If needed, soften tortillas in microwave (between paper towels) for a second.  Put ¼ cup refried beans on each tortilla; top with ¼ cup shredded cheese.  Roll up tortillas and put them in a microwave-safe tray.  Heat briefly on high until they are hot and the cheese has melted.


            You can also use a spicy cheese dip.


Seared Tuna with Soy Wasabi Glaze


Ingredients:


4 6 oz. fresh Ahi tuna steaks, about 3/4-inch thick


vegetable oil


sea salt and freshly ground black pepper


8 Tbsp. cold unsalted butter


3 green onions, thinly sliced


1-2 Tbsp. fresh lime or lemon juice


3 Tbsp. soy sauce


1-2 Tbsp. prepared wasabi



Brush tuna steaks on both sides with the oil and season with salt and pepper.


Combine the butter, onion, lime juice, soy sauce and wasabi in a small pan.


Heat a heavy, nonstick frying pan over high heat. Place the tuna in the pan and sear until crispy and brown. Turn over and sear the other side. Be careful not to overcook the tuna. It’s best rare to medium rare. While the tuna is cooking, heat the butter mixture over low heat, stirring constantly until smooth and emulsified.  Serve the tuna immediately, drenched with the sauce.



Slow Roasted Herb and Spice Cured Pork Shoulder Recipe


Ingredients:


1 4-5 lb. boneless, skinless pork shoulder, not rolled or tied


2 Tbsp. coriander seeds


1 Tbsp. whole black peppercorns


12 whole cloves


1 Tbsp. sea salt


2 bay leaves, crumbled


2 Tbsp. fresh rosemary leaves, coarsely chopped


6 cloves garlic, thinly sliced



With a sharp knife, score the pork fat in a cross-hatch pattern.


Combine the coriander seeds, peppercorns and cloves in a coffee grinder or mortar and pestle. Grind coarsely and combine with the salt, bay leaves, rosemary and garlic. Spread half the mixture in the bottom of a glass or non-corrodible pan and place the pork on top. Cover with the remaining mixture. Cover and refrigerate overnight.


 

Preheat the oven to 250°F. Wash the pork and pat dry. Place fat side up in a baking pan and bake for 6 hours - that’s right, 6 hours. Let rest for 15 minutes before slicing.


The carb count is actually negligible because the spices are washed off.


 

Feta and Olive Meatballs Recipe



Ingredients:


1/2 cup chopped parsley


2 Tbsp. finely chopped onion


1 lb. ground lamb or beef


1/2 cup crumbled feta cheese


1/2 cup pitted green olives, coarsely chopped


2 eggs


2 Tbsp. Tabil spice mixture or 1 tsp. dried oregano



Combine all the ingredients with your hands and shape into 16 meatballs. Place the meatballs about 2-inches apart on a baking sheet and broil, about 3-inches away from the heat until browned on top. Turn over and broil on the other side.


You don’t really need any salt in this recipe as the feta and olives provide enough. You can also fry the meatballs in olive oil, but I think broiling is easier! Try the spice mixture. It tastes great in the meatballs.


 

Roasted Chicken with Prosciutto and Green Olives Recipe



Note: Serves 3-4. Total carb count 20


Ingredients:


1 free-range chicken, 3 1/2-4 lbs.


salt and pepper


1/4 lb. Prosciutto, in one piece, diced into 1/2-inch cubes


1/3 cup shallots, minced


2 cloves garlic, minced


1/2 cup whole green olives, unpitted


1/2 cup white wine


salt and pepper to taste


Preheat the oven to 350F.


With a sharp heavy knife, split the chicken down the backbone and open it up. Turn it breast side up and flatten with the palm of your hand. Cut a slit in the skin at the bottom of the breast and slip the “ankles” of the chicken through the slit. Sprinkle liberally with salt and pepper. Transfer the chicken, breast side down, to a lightly oiled roasting pan. Bake for 45 minutes. While the chicken is baking, prepare and combine the prosciutto, shallots, garlic and olives.


Remove the chicken from the oven and transfer to a plate. Remove any accumulated fat from the roasting pan. Scatter the prosciutto mixture evenly in the roasting pan and add the white wine. Place the chicken skin side up into the pan. Bake for 45 minutes longer.


Remove the chicken from the pan. Either carve the chicken or cut it up into serving pieces. Pour the prosciutto mixture over the chicken and serve.


Zucchini, Sour Cream and Jack Cheese Bake Recipe


Ingredients:


4 Tbsp. unsalted butter


1/2 cup finely chopped green onion


1 clove garlic, minced


1 lb. zucchini, trimmed and sliced 1/8-inch thick


1/2 cup grated Jack cheese - hot pepper is good!


1 egg


1/2 cup sour cream


1/2 tsp. salt


2 Tbsp. chopped fresh basil or I tsp. dried



Preheat the oven to 350°F. Butter an 8 by 8-inch baking dish.


Melt 1 Tbsp. of the butter in a large frying pan over medium heat. Add the onion and garlic and sauté until the onion is translucent. Scrape into a large bowl. Melt the remaining butter over medium high heat in the same frying pan. Add the zucchini and cook, stirring frequently until the moisture has evaporated and the zucchini is tender. Transfer to a food processor and pulse until smooth. Add the remaining ingredients and pulse to combine. Add the onions and pulse once. Pour into the prepared baking dish. Bake for 30 minutes until lightly golden.



Quiche  ala Mode Recipe

Ingredients:


1/2 lb chopped ham

1 c shredded cheddar

1 c shredded mozzarella

1/2 c heavy cream

1/2 c water

5 eggs

3/4 cup chopped broccoli

salt, pepper, dill, dry mustard to taste



Sprinkle cheeses in large quiche or pie pan, lightly sprayed with PAM. Put ham and WELL-DRAINED spinach over cheese. Beat remaining ingredients and pour over top. Bake in pre-heated 350 oven 30 min.


Serves 4 @ 3 carbs



You can substitute any veggie - the original called for spinach, but I think it's such a pain draining it!



Deep Dish Quiche Pizza Recipe


Ingredients:


4 oz cream cheese

3 eggs

1/4 cup Parmesan cheese

1/3c heavy cream

1/2 t oregano

2 cups shredded Italian cheese (mozzarella, romano, parm mix - or your choice)

1/4 t garlic powder

1/4 cup tomato sauce

1 cup shredded mozzarella

20 slices pepperoni


Beat cream cheese & eggs until smooth. Add cream, Parmesan and spice. Spray 13 x 9" baking pan with PAM. Put 2 cups pizza cheese in dish and pour egg mixture over. "Squish" around to mix. Bake at 375 for 30-40 min until well browned. Remove from oven and cool. When you're ready to eat, spread on pizza sauce, sprinkle on mozzarella, and layer with pepperoni (or any toppings you choose). Bake about 10 min in 375 oven until toppings bubbly and brown.


W/O Topping: 4 @ 4 carb


With above toppings: 4 @ 6 carb


This was exceptional! I turned on the broiler for the last few minutes to get the top done the way I like it. Can use any pizza toppings you like, but add the carbs.


 

Spaghetti Squash Recipe


Ingredients:


3 cups spaghetti squash

1 beaten egg

1/3 cup Parmesan cheese

1 cup ricotta

1 beaten egg

1/2 lb ground beef

1/2 cup onion, chopped

1/4 cup green pepper, chopped

2 cups tomato sauce

garlic powder, oregano, basil, parsley

1/2 cup mozzarella, shredded



Preheat oven to 350F. Mix squash, 1 egg and Parmesan. Press evenly into 9" pie plate. Mix ricotta and other egg and spread over squash mixture. In skillet, brown ground beef with onion and green pepper. Drain excess fat. Add tomato sauce and spices and simmer for few minutes. Spoon over ricotta mixture in pie plate. Bake approx. 15 min. Sprinkle with mozzarella and make 10 min. more to brown cheese. Remove from oven and let sit 5-10 min before cutting. Serves 6 @ 11 carb.


Don't get turned off by the list of ingredients! This is really easy. I cooked the spaghetti squash on the weekend and put in the fridge in a container. I always have some browned ground beef in the freezer, so this didn't take much time to assemble. (To cook spaghetti squash, pierce with fork, then put in the microwave for 15 min. Let cool a little, cut in half, scoop out seeds and run fork over the squash - it will separate into spaghetti-type strands).



Swiss & Crab Pie Recipe


Ingredients:


1 cup Swiss (or cheddar), shredded

8 oz crab meat

3 beaten eggs

3/4 c heavy cream

1/4 c water

1/2 t salt

dry mustard to taste



Preheat oven to 325. Sprinkle cheese in large quiche or pie pan, lightly sprayed with PAM. Top with crab. Mix remaining ingredients and pour over top. Bake 40-45 min.



Serves 4 @ 3 carb



Savory Roasted Chicken Recipe


Note: Serves 3-4 . Total Carbohydrates: 20


Ingredients:


1 chicken, 3 1/2-4 lbs.


salt and pepper


1/4 lb. prosciutto, in one piece, diced into 1/2-inch cubes


1/3 cup shallots, minced


2 cloves garlic, minced


1/2 cup whole green olives, un-pitted


1/2 cup white wine


Salt and pepper to taste


Preheat the oven to 350°F.


With a sharp heavy knife, split the chicken down the backbone and open it up. Turn it breast side up and flatten with the palm of your hand. Cut a slit in the skin at the bottom of the breast and slip the “ankles” of the chicken through the slit. Sprinkle liberally with salt and pepper. Transfer the chicken, breast side down, to a lightly oiled roasting pan. Bake for 45 minutes. While the chicken is baking, prepare and combine the prosciutto, shallots, garlic and olives.


Remove the chicken from the oven and transfer to a plate. Remove any accumulated fat from the roasting pan. Scatter the prosciutto mixture evenly in the roasting pan and add the white wine. Place the chicken skin side up into the pan. Bake for 45 minutes longer.


Remove the chicken from the pan. Either carve the chicken or cut it up into serving pieces. Pour the prosciutto mixture over the chicken and serve.


Pan Asian fried Rice Recipe


Note: Serves 4 as a main course, 8 as a side dish (very low carb count total carb count is 57 for the whole meal)


This is a pan-Asian mix combining flavors and techniques from China, Thailand and Vietnam. Chinese like their fried rice to be white, Thais like the flavor of golden fried garlic and Vietnamese like to add a bit of black pepper.


You can use raw meat, shrimp or prawns. Just make sure it’s in small pieces and thoroughly cooked before adding the eggs.


If you’re used to the darker version, add a splash of soy sauce - go easy or the rice may be too wet - and reduce the salt. You can use this without the meat as a side dish. Delish with crumbled feta, olive oil and chopped tomato on top. The variations are endless: a bit of curry powder, some grated lemon rind to go with fish, some chili powder…


Ingredients:


2 lbs. trimmed cauliflower


4 Tbsp. vegetable oil


4 cloves garlic, minced


3-4 cups diced, cooked meat


3 eggs


1 tsp. salt


2 green onions, thinly sliced


1/2 tsp. freshly ground black pepper



Grate the cauliflower using the medium sized holes of a grater. Grate the core too. With your hands squeeze out as much water as you can. This may not be necessary for some cauliflower as they vary in degree of wetness.


Over high heat, heat the oil (bacon fat can be used here too) in a wok or large heavy frying pan and add the garlic. Stir-fry until pale gold. Add the meat and fry until lightly browned. Break in the eggs and fry until softly scrambled. Add the grated cauliflower, sprinkle with salt and stir and fry until it’s tender-crisp, about 5-8 minutes. The length of time will depend on the cauliflower.


Stir in the green onion and pepper. Check the seasoning and serve.