NY2ATL's LOW CARB RECIPES
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Topic: Italian Style Pork Chops with Bell Pepper and Tomato
Italian Style Pork Chops with Bell Pepper and Tomato
2 tablespoons olive oil, divided
2 garlic cloves, halved
1/2 cup dry white wine( you can sub chicken stock if desired)
1/2 teaspoon salt
1/4 teaspoon red-pepper flakes (optional)
2 plum tomatoes, coarsely chopped
1 medium yellow or green bell pepper, cut into 1/4 strips
Serves 4.
Ingredients:
4 pork loin chops, 3/4 thick, trimmed of fat2 tablespoons olive oil, divided
2 garlic cloves, halved
1/2 cup dry white wine( you can sub chicken stock if desired)
1/2 teaspoon salt
1/4 teaspoon red-pepper flakes (optional)
2 plum tomatoes, coarsely chopped
1 medium yellow or green bell pepper, cut into 1/4 strips
Directions:
Heat 1 tablespoon of the oil in a large skillet over medium heat. Add garlic; cook, stirring, until golden, 1 to 2 minutes; remove garlic and discard. Add pork chops to same skillet and coo****il lightly browned, 6 to 8 minutes, turning once halfway through; remove chops and set aside. Increase heat to medium-high; add wine, salt and red pepper flakes, if desired. Cook 2 to 3 minutes, stirring to loosen browned bits on bottom of pan, until wine is reduced by half. Add tomatoes and return chops to skillet. Reduce heat to low, cover and simmer, basting occasionally, until chops are tender, 10 minutes. Heat remaining 1 tablespoon oil in a medium skillet over medium heat until hot. Add bell pepper; cook 5 minutes, stirring occasionally, until vegetables are tender. Add peppers to skillet with pork chops. Cover and simmer just until hot, adding 1 to 2 tablespoons water if needed.Serves 4.
Topic: Asian Beef Salad
Asian Beef Salad
4 green onions, chopped
3 garlic cloves, pushed through a press
1/4 cup low sodium soy sauce
2 tablespoons rice wine vinegar(at Whole Foods and Trader Joes)
2 teaspoons sesame oil
1 teaspoon sugar substitute
1/2 teaspoon curry powder
1/4 teaspoon dried ginger
Salad Ingredients:
1 1/2 pounds beef sirloin steak, cut against the grain into 1/8 strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
4 oz. canned sliced water chestnuts, drained) (optional)
To remaining soy sauce mixture, add curry powder and ginger.
Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry 2 to 3 minutes in hot oil for medium doneness. Transfer to a large mixing bowl.
Add salad greens, bell pepper, water chestnuts and soy dressing. Toss to coat.
Serves 8.
Ingredients:
Marinade and Dressing Base:4 green onions, chopped
3 garlic cloves, pushed through a press
1/4 cup low sodium soy sauce
2 tablespoons rice wine vinegar(at Whole Foods and Trader Joes)
2 teaspoons sesame oil
1 teaspoon sugar substitute
1/2 teaspoon curry powder
1/4 teaspoon dried ginger
Salad Ingredients:
1 1/2 pounds beef sirloin steak, cut against the grain into 1/8 strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
4 oz. canned sliced water chestnuts, drained) (optional)
Directions:
Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl. Pour half into a resealable plastic bag; add steak and let marinate overnight.To remaining soy sauce mixture, add curry powder and ginger.
Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry 2 to 3 minutes in hot oil for medium doneness. Transfer to a large mixing bowl.
Add salad greens, bell pepper, water chestnuts and soy dressing. Toss to coat.
Serves 8.
Topic: Broiled Shrimp with Avocado Dip
Broiled Shrimp with Avocado Dip
Heat grill to medium-high heat.
In a bowl, rub shrimp with oil, garlic and cayenne. Thread 4 shrimp onto each of 6 skewers, leaving small spaces between shrimp. (If using wooden skewers, soak in water for 1 hour before using so they wont burn.) Grill or broil shrimp covered, about 2 1/2 minutes per side, until golden and just cooked through. Serve with avocado dip.
Makes 6 servings.
Ingredients:
24 peeled and deveined jumbo shrimp
2 medium ripe avocados, pitted and peeled
3 tablespoons jalapeno hot sauce
1/2 teaspoon salt
1 tablespoon olive oil
1 large garlic clove, pushed through a press
Pinch cayenne pepper
Directions:
Cut up avocados and place them directly into a food processor. Puree with hot sauce and salt until smooth.Heat grill to medium-high heat.
In a bowl, rub shrimp with oil, garlic and cayenne. Thread 4 shrimp onto each of 6 skewers, leaving small spaces between shrimp. (If using wooden skewers, soak in water for 1 hour before using so they wont burn.) Grill or broil shrimp covered, about 2 1/2 minutes per side, until golden and just cooked through. Serve with avocado dip.
Makes 6 servings.
Topic: COBB SALAD
Cobb Salad
3 cups chopped Iceburg lettuce (about 1/3 head) OR you can use all romaine if desired.
1 pound cooked chicken or turkey breast, diced
6 slices low sodium bacon, cooked and crumbled
1 large tomato, seeded and diced
4 green onions, chopped
1/4 cup red wine vinegar
1 teaspoon Dijon mustard
1/2 cup olive oil
1 large avocado, peeled and sliced
3/4 cup (about 6 ounces) crumbled Roquefort cheese
1 hard boiled egg, very finely chopped
Directions
In a large bowl, mix lettuces, chicken, bacon, tomato, and green onions.
In a small bowl, whisk vinegar and mustard until combined. Slowly whisk in olive oil. Pour 3/4 of the dressing over salad and mix well.
Plate the salad. Sprinkle cheese and chopped eggs over salads. Arrange avocado slices on top; drizzle with remaining dressing.
Serves 4-6
Ingredients:
3 cups chopped Romaine lettuce (about 1/3 head)3 cups chopped Iceburg lettuce (about 1/3 head) OR you can use all romaine if desired.
1 pound cooked chicken or turkey breast, diced
6 slices low sodium bacon, cooked and crumbled
1 large tomato, seeded and diced
4 green onions, chopped
1/4 cup red wine vinegar
1 teaspoon Dijon mustard
1/2 cup olive oil
1 large avocado, peeled and sliced
3/4 cup (about 6 ounces) crumbled Roquefort cheese
1 hard boiled egg, very finely chopped
Directions
In a large bowl, mix lettuces, chicken, bacon, tomato, and green onions.
In a small bowl, whisk vinegar and mustard until combined. Slowly whisk in olive oil. Pour 3/4 of the dressing over salad and mix well.
Plate the salad. Sprinkle cheese and chopped eggs over salads. Arrange avocado slices on top; drizzle with remaining dressing.
Serves 4-6
Topic: VEGETABLE FRITTATA
Quick Vegetable Frittata
2 small leeks, white part and 1 green, washed and thinly sliced
8 small cauliflower florets, cut into small pieces
1/4 cup fresh mushrooms, quartered
8 eggs, lightly beaten
2 tablespoons basil, thinly sliced
1/2 teaspoon dried rosemary, crumbled
3 tablespoons grated Parmesan cheese
Salt and pepper to taste
Add mushrooms, cook 5 minutes, until mushrooms begin to give off liquid. Reduce heat to low.
Pour beaten eggs into skillet, stirring slightly. Add herbs and salt and pepper to taste. Cook, stirring frequently, until eggs begin to form small curds and set. Add cheese and lightly press into egg mixture with a spatula.
Place skillet under broiler; continue cooking until to****et but not brown, about 1 minute. Cool slightly.
To remove frittata whole, tip skillet to one side and use a spatula to loosen edges.
Slide onto a serving platter; cut into wedges.
Serves 4-6
Ingredients:
3 T Extra Virgin Olive Oil2 small leeks, white part and 1 green, washed and thinly sliced
8 small cauliflower florets, cut into small pieces
1/4 cup fresh mushrooms, quartered
8 eggs, lightly beaten
2 tablespoons basil, thinly sliced
1/2 teaspoon dried rosemary, crumbled
3 tablespoons grated Parmesan cheese
Salt and pepper to taste
Directions:
Heat broiler. Heat oil in a medium non-stick skillet over medium heat. Add leeks and cauliflower; sauteé until crisp-tender, about 10 minutes.Add mushrooms, cook 5 minutes, until mushrooms begin to give off liquid. Reduce heat to low.
Pour beaten eggs into skillet, stirring slightly. Add herbs and salt and pepper to taste. Cook, stirring frequently, until eggs begin to form small curds and set. Add cheese and lightly press into egg mixture with a spatula.
Place skillet under broiler; continue cooking until to****et but not brown, about 1 minute. Cool slightly.
To remove frittata whole, tip skillet to one side and use a spatula to loosen edges.
Slide onto a serving platter; cut into wedges.
Serves 4-6
Topic: Homemade Buffalo Chicken Wings
Buffalo Chicken Wings
1 cup cider vinegar
1/2 cup canola oil
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1/4 teaspoon celery salt
Cayenne
Blue-Cheese Dipping Sauce:
1 cup light mayonnaise
1/2 cup sour cream
1/3 cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic
Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
For the dipping sauce: While wings are cooking, mix all ingredients in a medium bowl.
Serves 8-10
Wings:
2 pounds chicken wings, separated at joint and wing tips discarded1 large egg1 cup cider vinegar
1/2 cup canola oil
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1/4 teaspoon celery salt
Cayenne
Blue-Cheese Dipping Sauce:
1 cup light mayonnaise
1/2 cup sour cream
1/3 cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic
Directions:
For the wings: Preheat oven to 450F. Beat egg in a medium bowl. Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined. Dip chicken pieces into marinade and arrange on a large baking pan.Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
For the dipping sauce: While wings are cooking, mix all ingredients in a medium bowl.
Serves 8-10
Topic: NO LETTUCE SUMMER SALAD
No Lettuce Summer Salad
Add tomatoes, green onions, mint and olive oil. Gently mix to combine and season to taste with additional salt and pepper
Serves 4.
Ingredients:
2 cucumbers, peeled, seeded and cut into slices (about 2 cups)
3 tablespoons red wine vinegar
1 tablespoon granular sugar substitute
1/2 teaspoon salt
2 ripe tomatoes, seeded and coarsely chopped (1 1/3 cups)
4 green onions, chopped (1/2 cup)
1/4 cup fresh mint, chopped (essential!)
2 tablespoons extra-virgin olive oil
salt and freshly ground black pepper
Directions:
In a large bowl combine cucumber, vinegar, sugar substitute and salt. Marinate for 30 minutes.Add tomatoes, green onions, mint and olive oil. Gently mix to combine and season to taste with additional salt and pepper
Serves 4.
Topic: STEAKS WITH BLUE CHEESE
Steaks Topped with Bleu Cheese
1 garlic clove, pushed through a press
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh parsley
4 tablespoons reduced fat cream cheese, softened
2 tablespoons fresh blue cheese, crumbled
1 green onion, finely chopped)
Combine cream cheese, blue cheese, onion and white pepper in a bowl.
Rub each side of steaks with garlic, salt and pepper.
Arrange steaks on rack in broiler pan 2 to 3 inches from heat source. Broil 8-10 minutes for medium-rare doneness; turning once during cooking time.
Top each steak with an equal amount of cheese topping. Broil 1 to 2 minutes more, until topping starts to melt.
Sprinkle with parsley and serve.
Serves 4.
Ingredients
4 steaks (about 4 ounces each)1 garlic clove, pushed through a press
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh parsley
4 tablespoons reduced fat cream cheese, softened
2 tablespoons fresh blue cheese, crumbled
1 green onion, finely chopped)
Directions:
Make Cheese Topping:Combine cream cheese, blue cheese, onion and white pepper in a bowl.
Rub each side of steaks with garlic, salt and pepper.
Arrange steaks on rack in broiler pan 2 to 3 inches from heat source. Broil 8-10 minutes for medium-rare doneness; turning once during cooking time.
Top each steak with an equal amount of cheese topping. Broil 1 to 2 minutes more, until topping starts to melt.
Sprinkle with parsley and serve.
Serves 4.
Topic: Greek Style Burgers
Greek Style Burgers
1 green onion chopped
1/2 cup chopped fresh spinach
1/4 cup chopped tomato
1/4 cup crumbled feta cheese
1 1/2 teaspoons chopped fresh dill or 3/4 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon pepper)
Form into 4 patties.
Grill over medium-high heat for 6 minutes on each side for medium doneness.
Ingredients:
1 pound lean ground beef ( round or chuck)1 green onion chopped
1/2 cup chopped fresh spinach
1/4 cup chopped tomato
1/4 cup crumbled feta cheese
1 1/2 teaspoons chopped fresh dill or 3/4 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon pepper)
Directions:
Combine ground beef, green onion, spinach, tomato, feta, dill, salt and pepper.Form into 4 patties.
Grill over medium-high heat for 6 minutes on each side for medium doneness.
Topic: Italian Sausage and Peppers
2 Tbs light extra virgin olive oil
10-12 Italian sausages (sweet or hot)
1 onion, cut into 2" thick strips
3 cloves garlic, minced
2 red bell pepper, seeded and sliced into 1" strips
4 green bell peppers, seeded and sliced into 1" strips
14 ounce can diced tomatoes
1/2 cup dry white wine (optional)
1 tsp fennel seeds***
1/4 tsp salt
1/4 tsp black pepper, freshly ground
Italian Sausage and Peppers
Ingredients
2 Tbs light extra virgin olive oil
10-12 Italian sausages (sweet or hot)
1 onion, cut into 2" thick strips
3 cloves garlic, minced
2 red bell pepper, seeded and sliced into 1" strips
4 green bell peppers, seeded and sliced into 1" strips
14 ounce can diced tomatoes
1/2 cup dry white wine (optional)
1 tsp fennel seeds***
1/4 tsp salt
1/4 tsp black pepper, freshly ground
Directions
- In a large skillet or pot heat the olive oil over medium heat.
- Cook the sausage for 1-2 minutes on each side til lightly browned.
- Add the onions, garlic, peppers, tomatoes, wine, fennel seeds, salt, and pepper.
- Cover and cook over low heat for 35-45 minutes.
- Uncover and let cool. Skim the fat from the top of the of the pan.
***The best sausages are made with fennel, but many purchased in grocery stores do not.
This recipe includes fennel, but if your sausages include fennel you may want to adjust the recipe.
