Low Carb Recipes
Pork Chop Recipe – Pecan Crusted Pork Chops – 4 carbs
Serving Size: 6 pork rib, loin or shoulder chops (about 2 pounds)
2 tablespoons Dijon mustard
2 tablespoons Mayonnaise
1 tablespoon vegetable oil
1 cup chopped pecans
1/2 teaspoon salt
4 sprigs fresh parsley (or 1 tablespoon dried parsley flakes)Mix mustard, mayo and oil. Place remaining ingredients in blender and mix. Set oven to broil.Spread mustard mixture over pork. Coat evenly with pecan mixture.
Place pork on broiler pan. Broil pork in lower 1/3 of oven for 10 minutes or until brown. Turn; broil 10 more minutes.
Per Serving (excluding unknown items): 189 Calories; 20g Fat (88.6% calories from fat); 2g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 266mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 1/2 Fat; 0 Other Carbohydrates.
Pot Roast Recipe – Crock Pot Rio Grande Pot Roast
Mix Sauce ingredients into a 5 quart or larger crock pot:
1-1/2 cups thick-and-chunky salsa
1 cup beer or water
1 can (6 oz.) tomato paste
1 pkg. (1.25 oz.) taco seasoning
Rub into the beef:
1/2 tsp. salt
1/2 tsp. ground black pepper
1 (3 lb.) boneless beef bottom round roast
Add beef to crock pot/slow cooker. Spoon some sauce mixture over top.
Cover and cook on LOW heat setting for 8 to 10 hours or until beef is very tender. Remove meat to a cutting board.
Slice meat against the grain; serve with the sauce.
Stir into the Sauce:
2 TB peanut butter
1/3 cup chopped fresh cilantro
Per serving 432 calories, 36 g protein, 11 g carbs, 1 g fiber,
25 g fat (9 g sat fat), 109 mg cholesterol, 1,112 mg sodium.
Stew Recipe – Chicken and Zucchini Stew – 6g Carbs, 1g Fiber, 3g Sugar
Prep Time: 20 minutes
Cook Time: 25 minutes
Serving Size: 3 – 4 oz chicken
Carb Safe: Yes
A great stew thats hearty and is sure to warm you up.
1 18-oz can tomatoes
1 cup low-fat, low-sodium chicken broth
1 small green pepper, coarsely chopped
2 garlic cloves, minced
2 medium zucchini, coarsely chopped
Fresh ground pepper and salt to taste
2 tsp minced fresh basil
1 1/2 lb boneless, skinless chicken breasts, cooked and cubed
into 2-inch pieces
1. Drain liquid from canned tomatoes and put in a bowl.
2. Chop tomatoes.
3. Add the broth, green pepper, and garlic to tomatoes liquid
and boil at a medium heat for 10 minutes.
4. Add in the chopped tomatoes, zucchini, pepper, salt and basil.
5. Let the ingredients sit until the zucchini is tender (should
take about 10 minutes).
6. Turn the heat down to low and add in the chicken.
7. Cook for 5 minutes.
50 Calories, 28 Calories from Fat, 3g Total Fat, 1g Saturated Fat,
0mg Cholesterol, 288mg Sodium, 6g Carbs, 1g Dietary Fiber,
3g Sugars, 3g Protein
Exchanges: 1/2 Starch, 1/2 Fat
Vegetables – Impossible Veggie Pie
My, what a wonderful pie! A savory blend of Cheddar cheese
and broccoli in a pie that makes its own crust while it bakes.
2 cups chopped broccoli or sliced fresh cauliflower, cut into florets
1/3 cup chopped onion
1/3 cup chopped green bell pepper
1 cup (4 oz.) shredded Cheddar cheese
1/2 cup Original Bisquick® mix
1 cup milk
1/2 tsp. salt
1/4 tsp. ground black pepper
Heat oven to 400º F. Grease 9″ pie plate.
Heat 1″ salted water to boiling in medium sauce pan. Add broccoli; cover and heat to boiling. Cook about 5 minutes or until almost tender; drain thoroughly. Stir together cooked broccoli, onion, bell pepper and cheese in the pie plate.
Stir remaining ingredients until blended. Pour into pie plate.
Bake 35 to 45 minutes or until golden brown and knife inserted in center comes out clean.
Cool 5 minutes; cut and serve.
Makes: 6 servings.
Per serving = Calories 170 (Calories from Fat 90 ), Total Fat 10 g (Sat Fat 5 g),
Cholesterol 95 mg, Sodium 500 mg, Total Carbs 11 g (Dietary Fiber 1 g), Protein 10 g.
Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 1 Medium-Fat Meat, 1 Fat.
Italian Wedding Soup
Serving Size: 8
2 cloves crushed garlic
1 large chopped onion
2 stocks celery including leaves sliced
3 quarts chicken stock or 3 quarts water made with chicken soup base
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon basil
1/2 cup white wine
1 cup acini di pepe, orzo, or small pasta shells or stars
1 recipe Italian Meatballs
1/2 pound fresh washed and chopped or shredded spinach
1 teaspoon extra virgin olive oil
1 tablespoon salt or to taste
1/4 teaspoon pepper
8 tablespoons imported Parmesan or Asiago Cheese set aside
Heat an 8 to 10 quart Dutch oven or stockpot over medium for 2 to 3 minutes.
Sauté garlic, onion, celery, stirring often until onions are soft.
Add chicken stock to pot along with dried herbs and increase heat to medium-high. Once stock has reach a low boil reduce heat to simmer.
While soup is simmering cook pasta according to package direction reducing cooking time by 3 to 4 minutes. Rinse pasta with cold water, drain and set aside.
Add wine, pasta, meat balls and continue to simmer until meat balls are heated through about 5 minutes.
Stir in spinach and olive oil and adjust seasoning if necessary. Serve soup with 1 tablespoon grated cheese. 2-cup serving.
Per Serving (excluding unknown items): 22 Calories; 1g Fat (42.1% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat.
Sorbet Recipe – KIWI-LIME SORBET WITH WHOLE BLACKBERRIES
1 1/2 cups peeled, pureed kiwi, with seeds (approx. 6-7 kiwi)
4 Tablespoons lime juice (approx. 1 lime)
1 cup sugar
1/2 cup water
1 Tablespoon blackberry liqueur
1 generous cup frozen marionberries (or blackberries)
For best consistency, all ingredients should be chilled.
Combine all ingredients except frozen berries and stir for several minutes until all sugar is dissolved.
Transfer kiwi/lime mixture to ice cream freezer and process according to manufacturer’s instructions.
Layer sorbet with frozen berries into container and freeze, or serve immediately.
ICE TRAY METHOD – If you do not have an ice cream freezer, here’s an alternate method:
(1) Reserving frozen marionberries, pour the kiwi-lime mixture into a shallow pan so that the mixture is no more than 2” deep. An 8” cake pan, bread loaf pan or an ice cube tray with slats removed all make suitable containers.
(2) Cover with foil and freeze about 1 ½ to 2 hours – mixture will be almost firm, but still soft and pliable. (If you’ve waited a little too long, simply allow to thaw on counter a few minutes before cutting.)
(3) Remove from freezer, cut into chunks and transfer to mixing bowl. Beat with hand mixer just until slushy and smooth. Gently fold in frozen marionberries. Serve immediately or return to original pan, cover with foil and freeze.
Remove sorbet from freezer 15 to 20 minutes before serving time, and place in refrigerator to soften before scooping.
NUTRITIONAL ANALYSIS – 304 Calories Per Serving: 2g Protein, 0g Fat, 76g Carbohydrate; 7mg Sodium; 0mg Cholesterol; 6g FiberPrint This Page