Saganaki If you"ve never tried the Greek cheese Ka.s.seri, you"re in for a treat. This dish is fantastically delicious, and it has a dramatic, fiery presentation to boot.
pound (115 g) Ka.s.seri, in a slab inch (1.3 cm) thick 1 egg, beaten 2 to 3 tablespoons (16 to 24 g) rice protein powder, (10 to 15 g) soy powder, or (14 to 21 g) low-carb bake mix Olive oil 1 shot (1 ounces, or 42 ml) brandy lemon Dip the slab of cheese in the beaten egg, then in the protein powder, coating it all over.
Heat inch (65 cm) of olive oil in a heavy skillet over medium heat. When the oil is hot, add the cheese.
Fry until golden and crisp on both sides, turning only once. Remove from the pan and put on a fire-proof plate.
Pour the brandy evenly over the hot cheese, strike a match, and light the brandy on fire. It is traditional to shout "Opa!" at this moment.
Squeeze the lemon over the flaming cheese, putting out the fire. Divide in half and scarf it down!
Yield: 2 servings 2 servings Each with 3 grams of carbohydrates, a trace of fiber, and 17 grams of protein.
Southwestern Saganaki This is a yummy twist on the traditional Saganaki and a perfect starter for a fiery Mexican dinner for two.
pound (115 g) pepper Jack cheese, in a slab inch (1.3 cm) thick 1 egg, beaten 2 to 3 tablespoons (16 to 24 g) rice protein powder, (10 to 15 g) soy powder, or (14 to 21 g) low-carb bake mix Olive oil 1 shot (1 ounces, or 42 ml) tequila lime Dip the slab of cheese in the beaten egg, then in the protein powder, coating it all over.
Heat inch (65 cm) of olive oil in a heavy skillet over medium heat. When the oil is hot, add the cheese.
Fry until golden and crisp on both sides, turning only once. Remove from the pan and put on a fire-proof plate.
Pour the tequila evenly over the hot cheese, strike a match, and light the tequila on fire.
Squeeze the lime over the flaming cheese, putting out the fire.
Yield: 2 servings 2 servings Each with 3 grams of carbohydrates, a trace of fiber, and 17 grams of protein.
Cheese Cookies This recipe requires a food processor, so if you only have a tiny one, cut the recipe in half. Despite the name, these are not sweet; they"re more like cheese crackers.
pound (225 g) processed American loaf cheese, like Velveeta (Store brand works fine.) pound (225 g) sharp cheddar cheese pound (115 g) b.u.t.ter 1 cup (80 g) soy powder About 6 dozen pecan or walnut halves (optional) Preheat the oven to 400F (200C, or gas mark 6).
Cut the loaf cheese, cheddar, and b.u.t.ter into chunks.
Put the cheese chunks, b.u.t.ter, and soy powder in the food processor and pulse until the dough is well combined.
Coat a cookie sheet with nonstick cooking spray. Drop spoonfuls of dough onto the cookie sheet and press half a pecan or walnut in the top of each one (if using).
Bake for 8 to 10 minutes or until the cookies are just getting brown around the edges.
Yield: This will depend on how big you make your cookies. I make mine small and get 6 dozen. This will depend on how big you make your cookies. I make mine small and get 6 dozen.
Each with 1 gram of carbohydrates, a trace of fiber, and 2 grams of protein.
Antipasto This easy dish makes a nice light summer supper. Use some or all of the ingredients listed here, adjusting quant.i.ties as necessary.
Wedges of cantaloupe Salami Boiled ham Pepperoncini (mildly hot salad peppers, available in jars near the pickles and olives) Halved or quartered hard-boiled eggs Marinated mushrooms Black and green olives (Get the good ones.) Strips of canned pimento Solid-pack white tuna, drizzled with olive oil Sardines Marinated artichoke hearts (available in cans) Simply arrange some or all of these things decoratively on a platter, put out a stack of small plates and some forks, and dinner is served.
Yield: Varies with your taste and needs, but here are the basic nutritional breakdowns for the items on your antipasto platter: Varies with your taste and needs, but here are the basic nutritional breakdowns for the items on your antipasto platter: Cantaloupe,[image] of a small melon: 4.5 grams of carbohydrates and 0.5 grams of fiber, for a total of 4 grams of usable carbs and 0.5 grams of protein of a small melon: 4.5 grams of carbohydrates and 0.5 grams of fiber, for a total of 4 grams of usable carbs and 0.5 grams of protein Salami, 1 average slice: 0.5 grams of carbohydrates, a trace of fiber, and 3 grams of protein Boiled ham, 1 average slice: a trace of carbohydrates, no fiber, and 3.5 grams of protein Pepperoncini, 1 average piece: 0.5 grams of carbohydrates, a trace of fiber, and no protein Hard-boiled eggs, : 0.3 grams of carbohydrates, no fiber, and 3 grams of protein Marinated mushrooms, 1 average piece: 1 gram of carbohydrates, a trace of fiber, and no protein Black olives, 1 large: 0.5 grams of carbohydrates, a trace of fiber, and no protein Green olives, 1 large: a trace of carbohydrates, a trace of fiber, and no protein Pimento, 1 slice: a trace of carbohydrates, a trace of fiber, and no protein Tuna, 3 ounces: no carbohydrates, no fiber, and 22 grams of protein Sardines, 2 average: no carbohydrates, no fiber, and 5 grams of protein (not to mention 91 milligrams of calcium) Artichoke hearts, 2 quarters: 2 grams of carbohydrates, 1 gram of fiber, and no protein Pickled Shrimp This recipe will feed a crowd, so make it when you have plenty of people to share with.
6 cups (1.4 L) water cup (60 ml) dry sherry teaspoon peppercorns 1 bay leaf 6 teaspoons (36 g) salt, divided 3 pounds (1.4 kg) raw shrimp, sh.e.l.led and deveined 1 cup (240 ml) oil [image]cup (160 ml) lemon juice cup (120 ml) white vinegar 3 tablespoons (20 g) mixed pickling spice 2 teaspoons Splenda 2 sprigs fresh dill, coa.r.s.ely chopped In a large saucepan over high heat, bring the water, sherry, peppercorns, bay leaf, and 2 teaspoons (12 g) of salt to a boil.
Add the shrimp and bring back to a boil. Cook 1 minute longer and drain.
In a large bowl, combine the oil, lemon juice, vinegar, pickling spice, Splenda, dill, and the remaining 4 teaspoons (24 g) of salt. Add the shrimp and toss with this pickling mixture.
Cover the bowl and chill it and the platter you will serve the shrimp on in the refrigerator overnight.
To serve, drain off and discard the marinade and arrange the shrimp on the platter. Garnish with additional dill, if desired.
Yield: This is enough for a party of a few dozen people, but the carb count will differ according to how big your shrimp are, of course! Figure 24 servings. This is enough for a party of a few dozen people, but the carb count will differ according to how big your shrimp are, of course! Figure 24 servings.
Each with less than 1 gram of carbohydrates, a trace of fiber, and 12 grams of protein.
If it"s going to be a long party, it"s a good idea to set the platter or bowl on a bed of crushed ice in another container to keep the shrimp cold.
Easy Party Shrimp How easy is this? Yet your guests will devour it. If you can"t find the crab boil spices in the spice aisle at your grocery store, ask the fish guys. They should know where it is.
1 envelope (3 ounces, or 85 g) crab boil spices 12 ounces (360 ml) light beer 1 tablespoon (18 g) salt or Vege-Sal 4 pounds (2 kg) easy-peel shrimp or frozen shrimp, unthawed Drop the crab boil spice net bag in your slow cooker and pour in the beer. Add the salt or Vege-Sal and stir. Add the shrimp. Add just enough water to bring the liquid level up to the top of the shrimp. Cover the slow cooker, set it to high, and let it cook for 1 to 2 hours or until the shrimp are pink through. Set the pot to low.
Serve the shrimp straight from the slow cooker with low-carb c.o.c.ktail sauce, lemon b.u.t.ter, or mustard and mayo stirred together, for dipping. Or heck, serve all three. This is enough shrimp for a good-sized party, at least 15 or 20 people, if you"re serving it as an appetizer/party snack.
Yield: 20 servings 20 servings Each with 18 g protein, 1 g carbohydrate, 0 g dietary fiber, 1 g usable carbs. (a.n.a.lysis does not include any dipping sauces.) Crab and Bacon Bundles This quick, hot appetizer will impress your guests.
1 can (6 ounces, or 170 g) crab, drained 1 scallion, finely minced pound (225 g) bacon Duck Sauce (page 465) Preheat the broiler.
Flake the crab, removing any bits of sh.e.l.l or cartilage. Stir in the minced scallion and set aside.
Cut all your bacon strips in half crosswise to make two shorter strips. Place a rounded teaspoon or so of the crab mixture on the end of a bacon strip and roll the strip up around it, stretching the bacon slightly as you go. Pierce the bundle with a toothpick to hold. Repeat until all the crab and bacon strips are used up.
Broil about 8 inches (20 cm) from heat, turning once or twice, until the bacon is crisp-no more than 10 minutes. Serve with Duck Sauce for dipping.
Yield: About 2 dozen servings About 2 dozen servings Each with only a trace of carbohydrates, a trace of fiber, and 4 grams of protein. (a.n.a.lysis does not include Duck Sauce.) c.o.c.ktail Ham Tartlets These hot appetizers are a throwback to the 1960s, but they"re darned tasty.
Pie Crust (page 520) 2 cans deviled ham, one the 4.25-ounce (120 g) size, the other the 2.25-ounce (60 g) size cup (180 g) Simple No-Sugar Pickle Relish (page 497) 2 teaspoons spicy brown mustard Make your pie crust first, but don"t pat it into a pie pan. Instead, you"re going to use two 12-cup m.u.f.fin tins. Spray them with nonstick cooking spray, nip off 1-inch (2.5-cm) b.a.l.l.s of dough with your fingers, and press each one evenly over the bottom of a m.u.f.fin cup.
Now, preheat your oven to 375F (190C, or gas mark 5). Mix together all the remaining ingredients and spoon about a teaspoon of the mixture into each m.u.f.fin cup, spreading it with the back of the spoon.
Bake your c.o.c.ktail Ham Tartlets for about 20 minutes and then let them cool just a bit before using the rounded tip of a b.u.t.ter knife to loosen each one and lift it out to a serving plate. Serve warm.
Yield: 24 servings 24 servings Each with 6 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.
Cranberry Barbecue Meatb.a.l.l.s Boring old ground turkey does a Cinderella turn and comes to the party in this dish!
2 pounds (1 kg) ground turkey 2 eggs 4 scallions, minced 2 tablespoons (28 ml) soy sauce teaspoon orange extract teaspoon pepper 1 teaspoon Splenda cup (60 ml) oil 1 cup (240 ml) low-carb barbecue sauce (your choice from the Sauces and Seasonings chapter, or purchased) 1 cup (110 g) cranberries (These are strictly seasonal, but they freeze well.) cup (6 g) Splenda In a big mixing bowl, combine the turkey, eggs, and scallions.
In another bowl, mix together the soy sauce, orange extract, pepper, and 1 teaspoon Splenda and pour into the bowl with the turkey. Now use clean hands to smoosh it all together until it"s very well blended. Make 1-inch (2.5-cm) meatb.a.l.l.s from the mixture.
Heat half the oil in a big, heavy skillet over medium heat. Brown the meatb.a.l.l.s in a few batches, adding the rest of the oil as needed. Transfer the browned meatb.a.l.l.s to your slow cooker.
In a blender or food processor with an S-blade, combine the barbecue sauce, cranberries, and cup (6 g) Splenda. Run it until the berries are pureed. Pour this mixture over the meatb.a.l.l.s.
Cover the slow cooker, set to low, and let it cook for 5 to 6 hours. Serve hot from the slow cooker with toothpicks for spearing!
Yield: 48 meatb.a.l.l.s 48 meatb.a.l.l.s Each with 4 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs.
Colombo Meatb.a.l.l.s with Jerk Sauce Colombo is the Caribbean version of curry, and jerk is the notoriously fiery barbecue marinade from Jamaica. The heat of this recipe is best controlled by choosing your hot sauce wisely. If you use Tabasco or Louisiana hot sauce, they"ll be spicy. If you use Jamaican Scotch Bonnet sauce or habanero sauce, they"ll take the top of your head right off!
FOR MEATb.a.l.l.s:.
1 pound (455 g) ground lamb 1 egg cup (40 g) minced onion teaspoon ground coriander teaspoon ground turmeric [image]teaspoon anise seed, ground 1 clove garlic, minced teaspoon dry mustard 2 teaspoons lemon juice teaspoon Splenda teaspoon salt 2 tablespoons (30 ml) olive oil 1 bay leaf FOR SAUCE:.
cup (40 grams) minced onion 1 teaspoon ground allspice 1 tablespoon (6 g) grated ginger root 1 tablespoon (15 ml) soy sauce teaspoon dried thyme teaspoon ground cinnamon 1 tablespoon (1.5 g) Splenda 2 cloves garlic, crushed cup (60 ml) low-carb ketchup 1 tablespoon (15 ml) lemon juice 1 tablespoon (15 ml) lime juice 1 teaspoons hot pepper sauce To make the meatb.a.l.l.s: In a big mixing bowl, add the lamb, egg, minced onion, coriander, turmeric, anise seed, minced garlic, dry mustard, lemon juice, Splenda, and salt. Using clean hands, moosh it all together till it"s well blended. Then make 1-inch (2.5-cm) meatb.a.l.l.s, pressing them together firmly. Heat the oil in a big, heavy skillet over medium heat and brown the meatb.a.l.l.s in two batches. Drop the bay leaf in the bottom of the slow cooker and then put the meatb.a.l.l.s on top of it.
To make the sauce: Mix together the minced onion, allspice, ginger, soy sauce, thyme, cinnamon, Splenda, crushed garlic, ketchup, lemon juice, lime juice, and hot pepper sauce. Pour this sauce evenly over the meatb.a.l.l.s. Cover the slow cooker, set it to low, and let it cook for 3 hours. Serve hot from the slow cooker. Remove the bay leaf before serving.
Yield: 35 servings 35 servings Each with 2 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs.
Zippy c.o.c.ktail Dogs Here"s an easy way to jazz up little c.o.c.ktail wieners.
cup (60 ml) Dana"s No-Sugar Ketchup (page 463) or purchased low-carb ketchup cup (6 g) Splenda teaspoon blackstrap mola.s.ses 1 teaspoon Worcestershire sauce cup (60 ml) bourbon pound (225 g) c.o.c.ktail-size hot dogs In a large bowl, stir together the ketchup, Splenda, mola.s.ses, Worcestershire sauce, and bourbon.
Put the hot dogs in the slow cooker and pour the sauce over them. Cover the slow cooker, set it to low, and let it cook for 2 hours. Then uncover and cook for 1 more hour. Serve with toothpicks for spearing.
Yield: 6 servings 6 servings Each with 5 g protein, 4 g carbohydrate, trace dietary fiber, 4 g usable carbs.
If you can"t get c.o.c.ktail-size hot dogs, use regular hot dogs cut in chunks. They"re not as cute, but they should taste the same!
Orange Smokies Put these out at your next Super Bowl party and watch people eat!
1 pound (455 g) small smoked sausage links cup (60 ml) Dana"s No-Sugar Ketchup (page 463) or purchased low-carb ketchup cup (60 ml) lemon juice 2 tablespoons (3 g) Splenda teaspoon orange extract teaspoon guar or xanthan (optional) Put the sausage in your slow cooker.
In a small bowl, stir together the ketchup, lemon juice, Splenda, and orange extract. Thicken the mixture just a little, if you think it needs it, with guar or xanthan. Pour the sauce over the sausage. Cover the slow cooker, set it to low, and let it cook for 3 hours. Keep the sausages hot in the slow cooker to serve.
Yield: 8 servings 8 servings Each with 8 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs.
4.
Eggs and Dairy
Dana"s Easy Omelet Method If I had to choose just one skill to teach to every new low-carber, it would be how to make an omelet. They"re fast, they"re easy, and they make a wide variety of simple ingredients seem like a meal!
First, have your filling ready. If you"re using vegetables, you"ll want to saute them first. If you"re using cheese, have it grated or sliced and ready to go. If you"re making an omelet to use up leftovers-a great idea, by the way-warm them through in the microwave and have them standing by.
Spray your omelet pan well with cooking spray if it doesn"t have a good nonstick surface and put it over medium-high heat. While the skillet"s heating, grab your eggs-2 is the perfect number for this size pan, but 1 or 3 will work- and a bowl, crack the eggs, and beat them with a fork. Don"t add any water or milk or anything while mixing.
The pan is hot enough when a drop of water thrown in sizzles right away. Add a tablespoon of oil or b.u.t.ter, spread it around to cover the bottom, and then pour in the eggs all at once. They should sizzle and immediately start to set. When the bottom layer of egg is set around the edges-this should happen quite quickly-lift the edge using a spatula and tip the pan to let the raw egg flow underneath. Do this all around the edges until there"s not enough raw egg to run.
Now, turn your burner to the lowest heat if you have a gas stove. If you have an electric stove, you"ll have to have a "warm" burner standing by; electric elements don"t cool off fast enough for this job. Put your filling on one half of the omelet, cover it, and let it sit over very low heat for a minute or two, no more. Peek and see if the raw, shiny egg is gone from the top surface (although you can serve it that way if you like- that"s how the French prefer their omelets) and the cheese, if you"ve used it, is melted. If not, re-cover the pan and let it go another minute or two.
When your omelet is done, slip a spatula under the half without the filling and fold it over; then lift the whole thing onto a plate. Or you can get fancy and tip the pan, letting the filling side of the omelet slide onto the plate, folding the top over as you go, but this takes some practice.
This makes a single-serving omelet. I think it"s a lot easier to make several individual omelets than to make one big one, and omelets are so fast to make that it"s not that big a deal. Anyway, that way you can customize your omelets to each individual"s taste. If you"re making more than 2 or 3 omelets, just keep them warm in your oven, set to its very lowest heat.
Now here are some ideas for what to put in your omelets!
Macro Cheese Omelet This is my husband"s favorite! With all that cheese, this is mighty filling.
1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 1 to 2 ounces (28 to 55 g) cheddar, sliced or shredded 1 to 2 ounces (28 to 55 g) Monterey Jack, sliced or shredded 1 slice processed Swiss Make your omelet according to Dana"s Easy Omelet Method (page 82), placing the cheese over half of your omelet when you"re ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet.
Yield: 1 serving 1 serving 3 grams of carbohydrates, no fiber, and 46 grams of protein.
Apple, Bacon, and Blue Cheese Omelet These are three of my favorite things-wrapped in eggs, another of my favorite things!
3 slices bacon Granny Smith or other crisp, tart apple, thinly sliced 2 teaspoons b.u.t.ter, divided 2 eggs, beaten 1 ounce (30 g) crumbled blue cheese Start the bacon cooking in the microwave-if you don"t own a microwave bacon rack, a gla.s.s pie plate will work just fine. (In my microwave, 3 to 4 minutes on high is about right, but microwave power varies.) While the bacon"s cooking, melt 1 teaspoon of b.u.t.ter in your omelet pan over medium-high heat. Add the apples and fry for 2 to 3 minutes per side or until they"re slightly golden. Remove the apple slices and keep them on hand.
Melt the remaining b.u.t.ter in the skillet, spread it about, and make your omelet according to Dana"s Easy Omelet Method (page 82), using nonstick cooking spray if necessary. Arrange the fried apples on half the omelet, top with the blue cheese, cover the pan, and turn the heat to low.
Go check on that bacon! If it needs another minute, do that now, while the cheese is melting. Then drain it and crumble it over the now-melted blue cheese. Fold and serve.
Yield: 1 serving 1 serving 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 23 grams of protein.
Mexican Omelet This will open your eyes in the morning! It"s one of my favorites-I enjoy breathing fire.
1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten 2 ounces (55 g) jalapeno Jack cheese, shredded or sliced 2 tablespoons (32 g) salsa Hot pepper sauce (optional) Make your omelet according to Dana"s Easy Omelet Method (page 82), placing the cheese over half of your omelet when you"re ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet. Top with salsa and hot sauce (if using).
Yield: 1 serving 1 serving 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 25 grams of protein.
Taco Omelet This is a great way to use up leftover taco filling.
1 tablespoon (14 g) b.u.t.ter 2 eggs, beaten cup (50 g) beef, turkey, or chicken taco filling, warmed.
2 tablespoons (15 g) shredded Cheddar cheese 2 tablespoons (32 g) salsa 1 tablespoon (15 g) sour cream Make your omelet according to Dana"s Easy Omelet Method (page 82), placing the taco filling and cheese over half of your omelet when you"re ready to add the filling. Cover, turn the heat to low, and cook until the cheese is melted (3 to 4 minutes). Follow the directions to finish making the omelet. Top with salsa and sour cream.
Yield: 1 serving 1 serving 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 24 grams of protein. (a.n.a.lysis does not include garnishes.) You can, if you like, jazz up this omelet with a little diced onion, olives, or whatever else you like on a taco.
Fajita Omelet Again, this is a great way to use up leftovers!
1 tablespoon (15 ml) olive oil 2 eggs Leftover steak or chicken fajita, warmed 1 tablespoon (15 g) sour cream Make your omelet according to Dana"s Easy Omelet Method (page 82), placing the fajita filling over half of your omelet when you"re ready to add the filling. Cover, turn the heat to low, and cook for 2 to 3 minutes. Follow the directions to finish making the omelet and top with the sour cream.
Yield: 1 serving 1 serving The carb count for this omelet will depend on your recipe for fajitas. The eggs and sour cream will add only 2 grams of carbs, no fiber, and 11 grams of protein.