6 more days of low carb meals w/ recipes

Rasburry · 11-09-2004, 05:59 PM

Low Carb Recipes
*********************

Day 1: Cashew Fish
Day 2: Orange Steak
Day 3: Peppercorn Chicken
Day 4: Low Carb Pork with Pears
Day 5: RECIPE RAVE Turkey Marsala
Day 6: Crock Beef & Veggie Soup

SHOPPING LIST

MEAT:

4 fish fillets (any firm-fleshed fish of your choice), 4 to 5 ounces
each

4 beef flank steaks, 4 to 5 ounces each

4 boneless skinless chicken breast halves

4 pork chops

4 large boneless turkey cutlets

1 1/2 pounds lean beef stew meat

CONDIMENTS:

Olive oil

Soy sauce

Sherry (need 2 tablespoons)

Marsala wine (need 1/2 cup) OR use non-low carb apple juice

Balsamic vinegar

**LC Salad dressing(s)-your choice (watch carb count)

PRODUCE:

3 pounds onions (keep on hand)

1 head garlic

1 bunch parsley

1 large pear

1 medium green bell pepper

Green beans (need 3/4 cup, cut into 1-inch pieces) **LC Additional (1
meal)

1 bunch carrots (need 2)

**LC Asparagus (1 meal)

**LC Snow peas (1 meal)

**LC Cauliflower (2 meals)

**LC 1 small head cabbage

**LC Turnips (1 meal)

**LC Brussels sprouts (1 meal)

**LC Mushrooms (1 meal)

**LC 1 bag washed spinach

**LC 2 heads lettuce (not Iceberg-no nutrition)

**Russet potatoes (1 meal)

**Sweet potatoes (2 meals)

**Red potatoes (1 meal)

CANNED GOODS:

1 14.5-oz. can low sodium chicken broth, low sodium (for 2 recipes)

2 14.5-oz. cans beef broth

2 14.5-oz. cans diced tomatoes with garlic

1 8-oz. can tomato sauce

Apple juice (NOT low carb), if not using Marsala wine

SPICES:

Paprika

Thyme

Coarsely ground black pepper (or peppercorns, if you have your own
mill)

DAIRY/DAIRY CASE:

Butter

Eggs (need 1)

Orange juice (need 6 tablespoons)

Heavy (whipping) cream (need 2 tablespoons)

**LC Cream cheese (2 meals)

DRY GOODS:

Cashew nut pieces (need 2/3 cup)

Brown sugar (need 3 teaspoons for 2 recipes)

**1 pound brown rice

BAKERY:

**Whole grain dinner rolls (1 meal)

OTHER:

Gallon-size ziplock plastic bags

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Cashew Fish

Serves 4

2/3 cup cashew pieces, crushed

4 fish fillets (4 to 5 ounces each) - use any firm-fleshed fish of your
choice

1/4 teaspoon paprika

1 egg, beaten

2 tablespoons butter

salt and pepper to taste

Put the cashew pieces into a blender or food processor and grind them
up
into a cashew "flour".

Mix cashew flour with paprika; place on a pie plate or serving platter.

Place beaten egg on another plate.

Salt and pepper fish and put the butter in a large skillet over low
heat to
begin to melt it.

Dip the fish pieces into the egg, then dredge in the spiced cashew
flour.

Place fish in skillet and raise heat to medium-high; and cook until
done,
about 3 minutes per side.

PER SERVING: 285 Calories; 18g Fat; 25g Protein; 6g Carbohydrate; 1g
Dietary
Fiber; 111mg Cholesterol; 137mg Sodium. Exchanges: 1/2 Grain (Starch);
3
Lean Meat; 3 Fat.

LC SERVING SUGGESTIONS: Serve with steamed asparagus and big green
salad
(watch the carb count on your salad dressings-higher fat dressings
usually
have lower carb counts).

DO AHEAD TIP: Marinate tomorrow's steak overnight, or for at least 30
minutes.
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Orange Steak

Serves 4

4 beef flank steaks (about 5 ounces each)

6 tablespoons orange juice

2 tablespoons sherry

2 teaspoons soy sauce

2 teaspoons brown sugar

1 clove garlic, pressed

Mix orange juice, sherry, soy sauce, brown sugar and garlic in a large
zip
top style plastic bag; add steaks and place in refrigerator to marinate
overnight, or for at least 30 minutes.

Preheat oven to broil.

Pull steaks from marinade; discard marinade and the zip top bag. Place
steak
on broiler pan and cook till done to your liking, about 3-4 minutes per
side
for medium.

PER SERVING: 279 Calories; 15g Fat; 28g Protein; 5g Carbohydrate; trace
Dietary Fiber; 72mg Cholesterol; 271mg Sodium. Exchanges: 4 Lean Meat;
0
Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

LC SERVING SUGGESTIONS: Serve with sauteed snow peas and mashed
faux-tay-toes (boil or steam a head of cauliflower till very fork
tender;
drain, then mash with butter, cream cheese and salt and pepper till you
get
the texture of mashed potatoes).

SERVING SUGGESTIONS: Serve with mashed potatoes instead of
faux-tay-toes.
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Peppercorn Chicken

Serves 4

4 boneless skinless chicken breast halves, pounded to about 1/4 inch
thick

2 tablespoons coarsely ground black pepper (best flavor when you grind
your
own)

Salt to taste

2 tablespoons butter

1/2 cup chicken broth (low sodium)

1 tablespoon parsley, chopped

Pound chicken till it is about 1/4 inch thick.

Sprinkle both sides of chicken pieces with pepper. Add salt to taste.

In a large skillet, saute chicken in butter, browning on both sides,
until
done. Remove from skillet and keep warm.

Add broth to skillet and scrape up all the browned bits from the bottom
of
the pan. Simmer for about 3 minutes, until sauce has slightly reduced.

Pour sauce over chicken and sprinkle with parsley.

PER SERVING: 210 Calories; 7g Fat; 30g Protein; 6g Carbohydrate; 2g
Dietary
Fiber; 84mg Cholesterol; 204mg Sodium. Exchanges: 1/2 Grain (Starch);
4
Lean Meat; 0 Vegetable; 1 Fat.

LC SERVING SUGGESTIONS: Sauteed green beans and a big green salad.

SERVING SUGGESTIONS: Add baked sweet potatoes.
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Low Carb Pork with Pears

Serves 4

3 tablespoons butter, divided

1 large pear, peeled, cored and sliced

1 teaspoon brown sugar

4 pork chops

1 cup chicken broth (low sodium)

2 teaspoons balsamic vinegar

In a large skillet over medium heat, saute pear slices and brown sugar
in
half the butter for about 5 minutes or so or until tender.

Gently remove from skillet and set aside.

In the same skillet, heat remaining butter and add pork chops. Brown on
both
sides, about 4 minutes per side. Remove from pan and keep warm.

Add chicken broth and balsamic vinegar to the skillet, whisking up all
the
browned up bits from the bottom of the pan. Return chops to the skillet
and
continue to cook till cooked through.

Return pears to skillet to warm through; then serve.

PER SERVING: 348 Calories; 23g Fat; 26g Protein; 8g Carbohydrate; 1g
Dietary
Fiber; 97mg Cholesterol; 276mg Sodium. Exchanges: 3 1/2 Lean Meat; 1/2
Fruit; 2 1/2 Fat; 0 Other Carbohydrates.

LC SERVING SUGGESTIONS: Sauteed cabbage (sautÃ© chopped cabbage in a
little
butter, then add a little water and simmer until crisp- tender) and
braised
turnips (steam till tender, then saute with some garlic and a little
olive
oil; salt and pepper to taste).

SERVING SUGGESTIONS: Add steamed red potatoes.
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Turkey Marsala

Serves 4

4 boneless turkey cutlets (nice sized pieces - this is your dinner!)

1 tablespoon olive oil
Salt and pepper to taste
1/2 cup Marsala wine (you can use apple juice, but it's not low carb)*
2 tablespoons heavy (whipping) cream
1/4 teaspoon thyme

In a skillet, heat oil on medium-high and brown the turkey, about 2
minutes
on each side. Season with salt and pepper to taste.

Add the Marsala wine to the pan and continue to cook turkey for another
2
minutes. *Add another 1/4 cup wine if it is evaporating too quickly.

Remove turkey from skillet and continue to simmer the sauce for about 1
minute to reduce. Add the cream and season with thyme and a little more
salt
and pepper to taste. Spoon sauce over turkey and serve.

Per Serving: 150 Calories; 5g Fat (34.7% calories from fat); 16g
Protein; 7g
Carbohydrate; 1g Dietary Fiber; 36mg Cholesterol; 100mg Sodium.
Exchanges: 0
Grain (Starch); 2 Lean Meat; 1 Vegetable; 0 Fat.

LC SERVING SUGGESTIONS: Serve over faux-tay-toes (see Day 2) and
steamed
Brussels
sprouts and sauteed mushrooms.

SERVING SUGGESTIONS: Serve mashed potatoes instead of faux-tay-toes.
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Crockpot Beef and Veggie Soup

Serves 5 (the extra serving will freeze well for another time)

1 1/2 pounds lean beef stew meat

1 tablespoon olive oil

1/2 medium green bell pepper, chopped

3/4 cup fresh green beans, cut into 1" pieces

1 small onion, chopped

2 carrots, sliced

1 1/2 cups water

salt and pepper to taste

1/2 teaspoon thyme

2 14.5-oz. cans beef broth

2 14.5-oz. cans diced tomatoes with garlic, undrained

1 8-oz. can tomato sauce

In a skillet, heat olive oil and brown beef, salt and peppering to
taste.
Remove from skillet and set aside. Add water to skillet, scraping up
all
the brown bits in the bottom of the pan.

Place vegetables in a large crockpot; add meat, then cover with the
water
from the skillet. Cover and cook on low for 8 to 9 hours or on high for
4 to
5 hours, or until veggies are tender.

Per Serving: 284 Calories; 15g Fat (38.6% calories from fat); 36g
Protein;
6g Carbohydrate; trace Dietary Fiber; 67mg Cholesterol; 819mg Sodium.
Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 1 Fat.

LC SERVING SUGGESTIONS: Serve with a spinach salad.

SERVING SUGGESTIONS: Add some whole grain dinner rolls.