NY2ATL's LOW CARB RECIPES
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1/4 cup mayonnaise
1 tablespoon anchovy paste
1 tablespoon lemon juice (about 1/2 lemon)
1 tablespoon extra virgin olive oil
1 1/2 teaspoons Worcestershire sauce
1 teaspoon chopped garlic
1 teaspoon Dijon mustard
1/2 teaspoon freshly grated black pepper
2 shots Tabasco sauce (to taste)
1/4 cup plus 3 tablespoons grated Parmesan cheese, (preferably freshly grated)
1 medium head romaine lettuce, cut into bite sized pieces (6 cups loosely packed)
In a small bowl, whisk mayonnaise, anchovy paste, lemon juice, oil, Worcestershire sauce, garlic, mustard, pepper and Tobasco until smooth. Stir in 3 tablespoons cheese.
Toss lettuce with dressing until evenly coated. Divide on plates; top with croutons and remaining Parmesan cheese.
For grilled Chicken Caesar:
Sprinkle boneless, skinless chicken breast with Mrs. Dash Table Blend and freshly ground Black pepper..
Grill...allow to cool, then slice on the diagonal..
Ingredients:
Dressing:2 tablespoons fresh lime juice (about 2 small limes)
1 teaspoon grated lime zest (about 1 small lime)
1 teaspoon chopped garlic
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground cumin
1/3 cup extra-virgin olive oil
Salad:
1 large boneless skinless chicken breast (about 10 ounces)
salt and freshly ground black pepper
1 1/2 teaspoons olive oil
8 cups mixed greens (about 5 ounces)
1/2 cup red bell pepper, roughly chopped (about 1/2 pepper)
1/2 cup canned black beans, drained and rinsed
1/3 cup red onion, finely chopped (about 1/2 small onion)
1/3 cup fresh cilantro, chopped
1 Haas avocado
2 tablespoons fresh lime juice (about 2 small limes)
1/3 cup fresh tomato, coarsely chopped (about 1 small tomato)
Directions:
For dressing: In a medium bowl, combine juice, zest, garlic, chili powder, salt, pepper and cumin. Slowly whisk in oil until dressing comes together and thickens slightly. Set aside. For Salad: Prepare a medium grill or preheat broiler. Season chicken breast with salt and pepper and grill 10 to 15 minutes, or until cooked through, turning once halfway through cooking time. Let chicken cool to room temperature, then thinly slice on the diagonal. (Chicken may be made up to 1 day ahead. Cool before wrapping and refrigerating.)
In a large bowl toss greens with red pepper, beans, onion, cilantro until evenly mixed.
To assemble salad: Toss greens mixture with dressing until evenly coated.
Cut avocado into thin slices and toss with lime juice.
For each portion, place some greens on a serving plate. Top with 2-3 ounces of the chicken slices, some chopped tomato and avocado slices.
Serves 6.
Ingredients:
2 pounds ground chicken (or turkey)1 1/2 cups Parmesan cheese, freshly grated (reserving 1/2 cup for topping)
1/4 cup capers, lightly mashed
1/4 teaspoon freshly ground black pepper
8 large leaves Romaine lettuce
Caesar Dressing (homemade is preferable) Recipe below.
Directions:
Prepare a grill to medium heat or heat broiler. Mix chicken, 1 cup of the cheese, capers and pepper until just-combined (do not overmix).
Form mixture into eight patties and grill until just cooked through, about 6 minutes per side.
Serve burger atop a large romaine leaf and top with caesar dressing and additional parmesan cheese.
1/4 cup mayonnaise
1 tablespoon anchovy paste
1 tablespoon lemon juice (1/2 lemon)
1 tablespoon extra virgin olive oil
1 1/2 teaspoons Worcestershire sauce
1 teaspoon chopped garlic
1 teaspoon Dijon mustard
1/2 teaspoon freshly grated black pepper
2 shots Tabasco sauce (to taste)
1/4 cup Parmesan cheese, (preferably freshly grated)
Whisk all ingredients together until smooth.
** NOTE** There are delicious low carb burger rolls available online..On maintenance I would spread the roll with 1/2 tsp of olive oil spread mixed with a dusting of garlic powder, toast the buns on the grill, like I would for garlic bread...and serve the burger on the bun.
The toasted bun gives the "crouton" effect you get on a classic caesar salad.
Ingredients:
2 pounds broccoli rabe or broccoli, cut into florets, stems peeled and cut into 1/2 pieces1 tablespoons olive oil
2 garlic cloves, pushed through a press
1/4 teaspoon crushed red-pepper flakes
1/4 cup water
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
Salt
Freshly ground black pepper
1/2 cup grated Parmesan cheese
Directions:
In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; saute 30 seconds.Add broccoli rabe, water, lemon juice and lemon zest; mix well.Cover skillet and cook over medium heat 8 minutes, until broccoli rabe is crisp-tender.
Season to taste with salt and pepper.
Transfer broccoli to a serving dish and sprinkle with Freshly Grated Parmesan.
1 lb cooked white beans, Great Northern is best
4 cloves of garlic, finely chopped
1 lb of greens cut up, traditionally Escarole or Endive is used.
2 T Olive Oil
Salt and Pepper
Freshly Grated Parmesan or Romano Cheese
In a good size pot, saute the garlic in olive oil. Add the greens and a bit of water to wilt it down. Once wilted down, add enough water to cover greens, but don't add too much, just enough so that once the beans are added it will be like a good thick soup.
Add some pepper and salt.(Be careful with the salt if you are adding canned beans, and remember too that Parmesan Cheese is added at the end.) Simmer until the greens are done to your liking. Escarole/Endive ribs are tender when done.
Add the beans. Give a good swirl of olive oil over the top. If it's too thick add just enough water so it isn't.
Bring back to a simmer, and taste. Add more pepper, salt, or a little oil if needed.
If it isn't garlicy enough, you can always add some garlic powder and make note of needing more for next time. Let simmer for a few more minutes, and give one last taste test.
Ladle into bowls and top with freshly grated cheese.
This makes a lot of servings!
Ingredients:
2 pounds salmon fillet, cut into 8 portions1 1/2 pounds bok choy, cut into 1 1/2 pieces
2 tablespoons olive oil
1/2 tablespoon butter
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon grated lemon peel
For Puree
1/4 cup roasted red peppers, patted dry
1/4 cup mild chunky salsa
Directions:
Heat oven to 475F.Place olive oil and butter in an ovenproof skillet large enough to hold fish in a single layer.
Place in oven 3 minutes, until butter is melted.
Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 10 minutes, turning carefully once halfway through cooking time, until just cooked through.
Remove from skillet; tent with foil.
Add bok choy and lemon peel to skillet. Stir to coat with pan's oil.
Place in oven 1 minute, until leaves are wilted and stems are warmed through.
To make puree, blend peppers and salsa in a blender 30 seconds.
Plate the greens; top each with a piece of fish. Dollop puree over fish.
Ingredients: 1 chicken (3 to 3 1/2 pounds), cut into 8 pieces
3 tablespoons extra-virgin olive oil
3-4 green peppers, cut into 3 inch wide strips (cubanelle are best, but you can use bell pepper)
1 small onion, thinly sliced (1/2 cup)
1 1/2 teaspoons chopped garlic
1/2 cup fat free-low sodium chicken broth
2 teaspoons fresh rosemary, chopped
1 teaspoon salt
1/4 teaspoon crushed red-pepper flakes
1 1/2 cups canned plum tomatoes, drained and coarsely chopped
Directions:
In a large skillet, heat oil over medium-high heat. Brown chicken in two batches, about 8 minutes per batch. Transfer to a plate. Add onion, garlic and rosemary and peppers to pan; cook 4 minutes, until onion and peppers are softened. Add chicken broth, bring to a boil, stirring to loosen any browned bits. Add salt and pepper flakes.
Return chicken, skin side up, and accumulated juices to skillet. Continue cooking until almost all the broth has evaporated, about 2 minutes.
Add tomatoes. Cover, reduce heat to low and simmer 30 minutes, until chicken is cooked through.Transfer chicken and peppers to a serving platter.
Boil sauce 2 minutes to thicken; spoon over chicken and peppers.
Serves 8.
Ingredients:
4 bone-in chicken breast halves with skin (about 3 pounds)4 lemons, thinly sliced
8 garlic cloves, peeled
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 teaspoon salt
1 teaspoon freshly ground pepper
1 tablespoon chopped fresh mint leaves
1 tablespoon chopped fresh oregano
10 pitted kalamata olives, cut in half (optional)
4 ounces feta cheese, crumbled (about 3/4 cup)
Directions:
Arrange rack in center of oven. Heat oven to 350F.Layer lemon slices on the bottom of a 13 x 9 baking dish; set aside.
Run your fingers between chicken breast and the skin to loosen skin.
Press 2 garlic cloves through a garlic press.
Lift the skin from 1 breast and rub garlic between skin and breast.
Repeat process with remaining chicken breasts and garlic cloves.
Drizzle olive oil and lemon juice over chicken breasts. Sprinkle with salt and pepper and rub into skin.
Place chicken breasts over the lemon slices in prepared pan.
Combine mint and oregano in a small bowl; evenly sprinkle over chicken breasts. Sprinkle olives over chicken, if using.
Bake 45 minutes, until juices run clear when chicken is *****ed with a fork.
Remove from oven and sprinkle with feta. Bake 5 minutes more. Serve with pan juices.
Ingredients:
1 1/2 pounds pork tenderloin3 plum tomatoes, seeded and chopped
1/4 cup chopped green olives
1/4 cup dry white wine OR reduced sodium chicken broth
1 teaspoon chopped fresh rosemary or 1/2 teaspoon dried
2 garlic cloves, pushed through a press
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup reduced sodium chicken broth
2 teaspoons **ThickenThin Not Starch Thickener** OR 1 teaspoon flour
Directions:
Combine tomatoes, olives, white wine, rosemary and garlic.Heat oven to 400F.
Heat oil in a heavy ovenproof skillet over medium-high heat until hot.
Sprinkle pork with salt and pepper.
Brown pork on all sides, about 5 minutes. Add tomato mixture.
Insert ovenproof meat thermometer into thickest part of pork.
Place skillet in oven and bake 30 minutes, or until thermometer registers 160F.
Remove pork from skillet; cover and keep warm.
Place skillet over medium heat; add broth and thickener or flour.
Bring to a boil; reduce heat and simmer until slightly thickened, 5 minutes. Serve sauce over pork.
Link for ThickenThin: www6.netrition.com/expert_foods_not_starch_page.html ****
Ingredients:
4 boneless center-cut pork chops (about 1 pound)1 teaspoon vegetable oil
salt and pepper
1/4 cup tomato salsa
1/2 can (4.5 ounces) diced green chilies, drained
1 teaspoon cumin
1/3 cup grated Cheddar cheese
2 tablespoons light cream cheese
Directions:
Heat oil in a nonstick skillet over medium-high heat.
Season chops with salt and pepper.
Brown chops about 2 minutes per side.
Combine salsa, chilies and cumin in a bowl. Pour mixture over chops.
Reduce heat to low, cover skillet and simmer chops 5 minutes or until cooked through.
Mix cheeses in a bowl. Divide cheese mixture over chops, cover and cook 1 minute, just until cheese melts.
