Low carb recipes

[JacquiS]

As promised this week, I'm starting a new recipe thread. We're looking for low-carb and lower carb recipes.

I'm hoping this thread sticks to being a recipe sharing thread only - questions about what foods are ok, how this food will affect that and so on can go to a new thread but I would like to see this one be just a recipe exchange.

I'll get a couple recipes up today to start...looking forward to seeing some great new meals pop up here.

[JacquiS]

This can be made with any firm "meaty" fish. The amount of glaze that ends up on the fish isn't enough to mess with your BG. Mine was 95 two hours after this meal.


Along with tuna and swordfish, salmon is considered a "red meat" of the fish world, and it can stand up to strong flavors like balsamic vinegar. Here we reduce the vinegar to a glaze, tempering the sharpness of the acid. The tangy sauce that results bring out the sweetness of the crisp-crusted salmon.
1/4 cup balsamic vinegar
1/4 cup water
1 1/2 tablespoons fresh lemon juice
1 tablespoon plus 1 teaspoon packed light brown sugar
4 (6-ounce) center-cut pieces salmon fillet with skin (substitute with the fish of your choice
Salt and freshly ground black pepper
2 teaspoons vegetable oil

Stir together vinegar, water, lemon juice, and brown sugar in a small bowl.
Pat salmon dry and season with salt and pepper. Heat oil in a 12-inch nonstick skillet over moderately high heat but not smoking. Increase heat to high, add salmon skin side up, and sear until well browned, about 4 minutes. Turn fish over and sear until just cooked through, 3 to 4 minutes more.
Transfer salmon to plates and carefully add vinegar mixture to skillet (liquid will bubble vigorously and steam). Simmer, stirring, until thickened and reduced to about 1/3 cup, about 2 minutes. Spoon glaze over salmon.

[JacquiS]

The corn will give you some carbs but the actual measurement of corn that you serve up is small. The rest is a pretty low carb deal.

For Salsa:
1 ear corn, roasted
1 avocado, diced
1/4 cup minced red onion
1/4 cup minced red bell pepper
1/2 teaspoon minced garlic
2 dashes hot pepper sauce
1 teaspoon ground cumin
1/4 teaspoon chili powder
3 tablespoons chopped cilantro
1 tablespoon lime juice

Cut the kernels off the cob and mix together with all the remaining ingredients. Keep covered and refrigerated.
The recipe for salsa should not be made a day in advance, as the avocado will turn brown.
For Chicken:
4 boneless chicken breasts
1 cup lemon juice
Olive oil as needed
Salt and pepper

Preheat grill or broiler.

Season chicken with olive oil, salt and pepper. Brush with lemon juice. Grill 10 to 15 minutes total on a hot grill, turning 3 times. Serve with Avocado Corn Salsa.

[JacquiS]

1 lb fresh green beans, trimmed
1/2 c teriyaki sauce
1 tsp Splenda brown sugar
1/2 tsp hot Chinese chile paste
1 clove garlic, minced

1/4 c sesame seeds

Steam green beans until tender

In sauce pan combine remaining ingredients except for sesame seeds.

Bring to a boil, then simmer till reduced by half. Add beans and toss lightly. Add sesame seeds and toss one more time.

Serve immediately

[darksheep]

12 muffins
85 calories
7g fat
4g protein
4g carbs...3g dietary fiber...1g net carbs


Flaxmeal Cinnamon Muffins

3 Eggs
1/4 cup plus 2 tablespoons oil
1/4 cup sugar free syrup, such as DaVinci--I use Vanilla
1 cup flax meal
1/2 teaspoon baking soda
1/2 teaspoon baking powder
2 tablespoons cinnamon

In a medium bowl, beat the eggs with a fork. With a fork or spoon, beat in oil & syrup.

In a small bowl, combine the remaining dry ingredients, then stir into egg mixture.

Let stand 5 minutes.

Spoon into 12 well-greased muffin cups (without papers). Papers stick!

Bake at 350 degrees 12 - 15 minutes or until they are lightly browned.

P.S. There are many, many variations you can do. Changing the sugar free syrup flavor is one way. Adding chopped almonds is another. Cocoa is another.

[darksheep]

Low carb alternative to high carb buns.

* Exported from MasterCook *

Flaxmeal burger buns

Serving Size : 5
Categories : breads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 Eggs
1/4 cup extra virgin olive oil
2 tablespoons sugar free syrup -- Torani or Davinci, Vanilla flavored works good.
1/4 cup water (I don't put the water in)
1 cup flax meal
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon sea salt

In a medium bowl, beat the eggs with a fork. With a fork or spoon, beat in oil, syrup, water and vanilla.

In a small bowl, combine the remaining dry ingredients, then stir into egg mixture.


Let stand 5 minutes.


Plop 1/3 cup of batter onto greased cookie sheet. Should have 5 of them.

Bake at 350 degrees 20 to 22 minutes or until knife inserted comes out clean. Cool on wire rack. Cut each bun in half with a knife and use for sandwiches or hamburgers.


- - - - - - - - - - - - - - - - - - -

Per Serving: 261 Calories; 13g Fat (66.8% calories from fat); 7g Protein; 8g Carbohydrate; 6g Dietary Fiber; 112mg Cholesterol; 396mg Sodium. Exchanges: 1/2 Lean Meat; 2 1/2 Fat; 0 Other Carbohydrates.

[darksheep]

Very yummy, nutty tasting, low carb alternative to high carb breakfasts.

Flaxseed pancakes
(originator unknown)

1/2 c ground flax seed
2 eggs
1/4 c cream
2 T softened cream cheese
2 T oil (olive or melted butter)
1/4 t baking powder
1/4 t baking soda
couple drops of liquid sweetner

13 grams cho total
About 1.6 cho per pancake for 8 small pancakes

I always add a good shaking of cinnamon and 8 drops of my liquid stevia but that is just my tweeking.

You should mix wet ingrediants first then dry. It will look a bit runny. I cook them on a non stick, square griddle, oiled well. If you make them too big they are hard to flip without falling apart. They are thicker and take a little longer than "regular" pancakes.

I serve them with butter and Davinci's Sugar Free pancake syrup (0-carbs).

[darksheep]

3 Minute Chocolate Cake

1/4 cup almond flour/meal
2 tablespoons cocoa powder
1/4 teaspoon baking powder
5 pkts Splenda (or sweetener = 3 tablespoon + 1 teaspoon)
2 tablespoons melted butter
1 tablespoon water (or sugar free Davinci syrup, Vanilla my suggestion)
1 egg
splash of vanilla

Mix in a 2 cup pyrex measuring cup - cover with plastic wrap - cut a small slit in covering - cook 1 to 3 minutes in microwave - should look dry on top. Depends on how powerful your microwave is.

Entire recipe has about 18 grams carbs and 5 gms fiber - if you use no carb Splenda (or other no carb sweetener) it would be about 12 grams carb and 5 gms fiber

[darksheep]

Baked Custard
(by Karen)

This is delicious and so easy to make. I just mix everything together in a 4-cup measuring cup and pour it into the custard cups, sprinkle it with nutmeg and put it in the oven in a pan of water.

(NOTE THAT THIS RECIPE IS FOR TWO CUSTARDS. I TRIPLE IT AND MAKE SIX SERVINGS; IT KEEPS IN THE FRIDGE FOR SEVERAL DAYS).

1 whole egg
1 egg yolk
1/2 cup heavy cream (whipping cream)
1/2 cup water
1 1/2 tbsp. Splenda
(or liquid Stevia or presumably anything else that's sweet)

1 1/2 tsp vanilla extract
1/8 tsp salt

Ground nutmeg

Lightly beat the egg and yolk. Add cream, water, Splenda, vanilla and salt and mix well. Pour into two ungreased 6 ounce custard cups. Sprinkle with nutmeg. Set in a pan containing 1/2 to 1 inch of hot water. Bake at 350 degrees for 35 minutes or until set.

2 servings
about 5 grams cho each

[darksheep]

4 oz softened cream cheese
3 eggs (the original recipe said 4 eggs but I tried it with 3 and like it better that way)
1/3 cup whipping cream
1/4 cup grated parmesan cheese
1 tablespoon chives (I used dried)
1/2 teaspoon Italian or pizza seasoning (I used Italian)
2 cups shredded cheese (the recipe suggests mozzarella/cheddar mix)
1/4 teaspoon garlic powder (I used half that)
1/2 cup low carb tomato (like Ragu light)
1 to 1 1/2 cups mozzarella cheese
Toppings to taste...mushrooms, pepperoni, etc., see note below

Beat together cream cheese and eggs till smooth.
Add cream, parmesan cheese and spices.
Spray 13 x 9 glass baking dish with oil.
Put the 2 cups shredded cheese in the dish and pour egg mixture over it.

Bake at 375 for 25 to 30 minutes.

Spread with the sauce and then add your toppings. Cover with the mozzarella cheese and bake till brown and bubbly.
Let stand for at least five minutes before slicing.

Apparently this freezes well, so it would be good to take for lunch if you have a microwave available at work.

For the 3 eggs, 3.5 cups mozarella, 1/3 cup cream, 1/4 cup parmesan, 4 oz cream cheese, and 1/2 cup sauce (Ragu light - 5 carbs for 1/2 cup) - total 29.5 carbs - the meats, peppers, mushrooms, etc would be extra.

[Cyborg]

Soft Tacos or Burritos
-----------------------

low carb tortillas
lettuce
tomato
low fat sour cream
avocado
shredded cheese
salsa
Lean Ground beef seasoned with:
chopped onions
paprika
garlic powder
oregano
cayenne pepper (optional)

[JacquiS]

All of these wonderful!! I can't wait to try making the buns. I MISS bread so much!!!!!!!!!!!!!!!!!

[darksheep]

Makes a pizza that is about 12 inches in diameter, although you can spread it thinner and larger if you want.

* 1 and 1/2 C flax seed meal
* 1 teaspoon salt
*1 tsp fresh ground pepper or dried pepper flakes
* 2 teaspoon oregano
* Sweetener to equal about 1 Tablespoon of sugar
* 3 Tablespoons of oil
* 3 eggs
* 1/2 C water

PREPARATION:
Preheat oven to 425 F.

1. Mix dry ingredients together.
2. Add wet ingredients, and mix very well.
3. Let sit for about 5 minutes to thicken.
4. Spread on pan or in pie plate (I put it on parchment paper).
5. Bake for 15-18 minutes until cooked through, then add toppings and cook until they are done.

Whole crust has 7 grams of effective carbohydrate, plus 52 grams fiber, 47 grams protein, and 130 grams fat.

[darksheep]

Parmesan Crisps
these are great for dips or with cheese

6 oz Parmesan Cheese, coarsely grated

Preheat oven to 375 degrees. Line large cookie sheet reusable nonstick baking liner. Drop level tablespoons Parmesan 3 inches apart onto cookie sheet, spread to form 2 inch rounds. Bake until edges just begin to color, 6 to 7 minutes. Transfer crisps while still on bakeware liner, to wire rack and cool 2 minutes. Transfer to paper towels to drain. Repeat with remaining Parmesan.

Makes about 24 crisps.

Carbohydrate: 0 Protein: 3g

Calories: 28
Total Fat: 2g
Sat fat: 1g

Cholesterol: 5mg
Sodium: 114mg

[darksheep]

Zucchini Hash Browns

24 g carbs total recipe

1 1/2 pounds zucchini
1/2 teaspoon salt
2 eggs
6 tablespoons Parmesan cheese, grated
1 garlic clove, minced or pressed
1/4 cup butter

Coarsely shred zucchini (you should have about 4 cups) and combine with salt in a medium-size bowl. Let stand for 15 minutes. Squeeze with your hands to press out moisture.

Stir in eggs, cheese and garlic.

Melt 2 tablespoons of the butter in a wide frying pan over medium-high heat. Mound about 2 tablespoons of the zucchini mixture in pan; flatten slightly to make a patty. Repeat until pan is filled, but don't crowd patties in pan. Cook patties, turning once, until golden on both sides (about 6 minutes).

Lift out and arrange on a warm platter; keep warm.

Repeat to cook remaining zucchini mixture, adding more butter as needed.

[JacquiS]

This is one my boyfriend makes that is absolute heaven on a plate and nearly a freebie.

Spicy Jack Chicken

3 chicken breasts
½ green pepper sliced 3 gr
½ onion sliced 11 gr
½ red pepper sliced 5 gr
Crushed red pepper flakes to taste
Olive oil
½ to ¾ cup of shredded jalapeno jack cheese 2 gr
1 clove garlic minced 1 gr

Two turns of olive oil in a skillet
Sauté all veggies with the red pepper flakes till tender
Grill or broil chicken breast till done
Put cooked chicken in baking dish, divide veggies equally between the chicken breasts, top with cheese and broil till cheese is bubbly.

Serve immediately

22 carbs total

Serving – 1 breast with veggies – 7.3 carbs

[JacquiS]

Veggie Soup

4 cans veggie broth (Swanson or College Inn) – 6 gr each – total 24 gr
1 lg soup bone
3 c water
1 veggie (Maggi or OXO) boullion cube
Salt and pepper to taste
1 clove garlic 1 gr
1 stalk celery (I remove this when I strain the stock because I don’t liked cooked pieces of celery in my food. If you like the celery chop and put in your final soup)

Put all in stock pot and bring to a boil. Simmer for three hours, adding water as needed.

Strain off soup bone remains and put stock back in large pot

Add:
1 and ½ c carrots 15 gr
1 c mushrooms, sliced 8 gr
½ c green beans (can use fresh or frozen. I use frozen French cut) 4 gr
1 onion chopped 22
¼ c pearled barley (expands in cooking) 12 gr

Other veggies can be added as you desire.

Total pot = 85 gr
Makes about 6 servings
Serving total 16 grams

[Cyborg]

The Spicey Jack Chicken does sound good. I think I'll substitute a poblano or banana pepper for the crushed red pepper flakes. :star: