low carb menu (6 days worth)

[Rasburry]

Low Carb Menu-Mailer
Volume 2, Issue 39


Here are the recipes:

Day 1: Chicken in Apple Mustard Sauce
Day 2: Sesame Beef Steaks
Day 3: Bacon Mushroom Turkey Cutlets
Day 4: Sage Pork Chops
Day 5: Parmesan Fish
Day 6: Crockpot Beef and Vegetable Soup


SHOPPING LIST

MEAT:
4 skinless chicken breast halves (bone in)
1 1/2 pounds flank steak
4 large turkey breast cutlets
Bacon or turkey bacon (need 4 slices)
4 boneless pork chops
4 firm white fish fillets (or buy frozen)
1 1/2 pounds lean beef stew meat

CONDIMENTS:
Olive oil
Dijon mustard
Soy sauce
Honey
Mayonnaise
**LC Salad dressing (watch carb count)

PRODUCE:
3 pounds onions (keep on hand)
1 head garlic
1 bunch green onions
Gingerroot (need 1 teaspoon, grated)
Mushrooms (need 1 cup, sliced) **LC Additional (1 meal)
1 lemon
1medium green bell pepper
Green beans (need 3/4 cup, cut) **LC Additional (1 meal)
1 bunch carrots (need 2)
**LC Kale (1 meal)
**LC Cauliflower (2 meals)
**LC Broccoli (1 meal)
**LC Spinach (2 meals)
**LC 1 small red bell pepper
**LC 1 head lettuce (not Iceberg—no nutrition) (1 meal)
**Red potatoes (1 meal)
**Russet potatoes (1 meal)


CANNED GOODS:
Apple juice (need 1 cup)
1 14.5-oz. can chicken broth (need 1 cup)
2 14.5-oz. cans beef broth
2 14.5-oz. cans diced tomatoes with garlic
1 8-oz. can tomato sauce
**LC 1 can artichoke hearts (halved)

SPICES:
Thyme
Sesame seeds
Sage
Basil
Garlic powder

DAIRY/DAIRY CASE:
Butter
Heavy (whipping) cream OR Half and Half (need 1/2 cup)
U.K. Members: Half and Half is half cream and half milk
Parmesan cheese (need 1/4 cup, grated)
**LC Cream cheese (1 meal)
**LC Low fat cheddar cheese (need 1/3 cup, grated)

DRY GOODS:
**1 pound brown rice (2 meals)
**Noodles—your choice (1 meal)

BAKERY:
**Whole grain dinner rolls (1 meal)

FREEZER:
4 firm white fish fillets (if not using fresh)

OTHER:
Gallon-size zip top plastic bags

- - - - - - -

Chicken In Apple Mustard Sauce
Serves 4

2 tablespoons butter (splash of olive oil to prevent burning butter)
4 skinless chicken breast halves (bone in)
1 cup apple juice
1 clove garlic, pressed
1 onion, sliced thinly
1/2 teaspoon thyme
4 teaspoons Dijon mustard

Heat a large skillet over medium heat, melting the butter and oil. Add
the
chicken, browning on both sides until it is almost done (and leaving
the
chicken in the skillet).

To the skillet, add apple juice, garlic, onion slices, thyme and cover.
Continue to cook for about another 10 minutes, or until chicken is
cooked
through.

Remove chicken from skillet. Set aside. Bring sauce in skillet to a
boil, and then add mustard. Blend in mustard well. Serve the sauce
over
the chicken.

Per Serving: 174 Calories; 9g Fat (45.6% calories from fat); 14g
Protein;
9g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 183mg Sodium.
Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1
Fat;
0 Other Carbohydrates.

LC SERVING SUGGESTIONS: Braised kale and a green salad.

SERVING SUGGESTIONS: Add steamed red potatoes

DO-AHEAD TIP: Prepare marinade for steaks and allow them to marinate
overnight or at least for 4 hours.


Sesame Beef Steaks
Serves 4

1/4 cup soy sauce
1 tablespoon honey
1 tablespoon sesame seeds
2 green onions, chopped
2 cloves garlic, pressed
1 teaspoons fresh grated gingerroot
Pepper to taste
1 1/2 pounds flank steak, cut into four even-sized pieces
1 tablespoon olive oil

Prepare marinade by whisking together soy sauce, honey, sesame seeds,
green onions, garlic, gingerroot and pepper.

Place marinade in large gallon-size zipper style plastic bag. Add
flank
steak. Marinate in refrigerator overnight or for at least 4 hours.

In a large skillet, heat oil over medium-high heat; place beef in
skillet.
Discard marinade. Cook beef until desired doneness.

Per Serving: 254 Calories; 15g Fat; 21g Protein; 8g Carbohydrate; 1g
Dietary Fiber; 51mg Cholesterol; 1443mg Sodium. Exchanges: 0 Grain
(Starch); 3 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 1/2 Other
Carbohydrates.

LC SERVING SUGGESTION: Sauteed green beans.

SERVING SUGGESTIONS: Add brown rice


Bacon Mushroom Turkey Cutlets
Serves 4

1/4 cup butter, melted
4 large turkey breast cutlets
Salt and pepper to taste
2 cloves garlic, pressed -- divided
4 slices bacon (or use turkey bacon)
1 cup mushrooms, sliced
1/2 cup heavy cream (or use light cream or half and half)

Preheat oven to 350 degrees.

Pour melted butter in a baking dish. Place the turkey cutlets in
buttered dish. Add salt, pepper and 1 clove garlic over the top of the
turkey. Turn the cutlets over and add the other garlic clove and salt
and
pepper to taste.

Place raw bacon on top of turkey cutlets and then top with mushroom
slices.

Bake for about 20 to 25 minutes, or until cutlets are done. Remove
turkey, bacon and mushrooms to serving plate. Pour juice from baking
pan
into saucepan and scrape up any bits on the bottom of the pan (or if
you
are using a metal baking pan, you can just use the pan right there on
the
stovetop and skip the saucepan), add heavy cream and heat over medium
heat, careful not to boil the cream or it will break. Use a whisk to
blend in cream. Pour sauce over the chicken.

Per Serving: 327 Calories; 27g Fat; 20g Protein; 2g Carbohydrate; trace
Dietary Fiber; 122mg Cholesterol; 390mg Sodium. Exchanges: 2 1/2 Lean
Meat; 1/2 Vegetable; 0 Non-Fat Milk; 5 Fat.

LC SERVING SUGGESTIONS: Mashed faux-tay-toes (steam a head of
cauliflower till tender; add butter, cream cheese and salt and pepper;
mash till you get a mashed potato texture) and steamed broccoli.

SERVING SUGGESTIONS: Add mashed potatoes


Sage Pork Chops
Serves 4

Salt and Pepper to taste
3/4 teaspoon sage
4 boneless pork chops
4 teaspoons butter (with a splash of olive oil)
1 cup chicken broth

Salt and pepper pork chops to taste. Sprinkle with sage.

In a large skillet, over medium-high heat, melt butter (with the splash
of
oil to prevent burning the butter). Cook chops for about 5 minutes on
each side, or until they are nice and brown.

Add chicken broth to the chops. Bring to a boil, then reduce and cover.
Simmer about 30 minutes or until done.

Per Serving: 175 Calories; 9g Fat; 22g Protein; trace Carbohydrate;
trace
Dietary Fiber; 61mg Cholesterol; 272mg Sodium. Exchanges: 0 Grain
(Starch); 3 Lean Meat; 1 Fat.

LC SERVING SUGGESTIONS: Spinach salad and cheesy cauliflower (steam
cauliflower, drain, and add a little butter, a teaspoon of Dijon
mustard
and about 1/3 cup grated low fat cheddar cheese. Put the lid back on
and
shake the saucepan till everything is melted and wonderful)

SERVING SUGGESTIONS: Add hot buttered noodles


Parmesan Fish
Serves 4

1/4 cup Parmesan cheese, grated
2 tablespoons butter
1 1/2 tablespoons mayonnaise
1 tablespoon lemon juice
1/8 teaspoon basil
Salt and Pepper to taste
1/4 teaspoon garlic powder
4 firm white fish fillets (fresh or frozen)

Preheat oven broiler.

Grease baking pan.

In a bowl, blend cheese, butter, mayo and lemon juice. Next add basil,
salt, pepper and garlic powder. Set aside.

Put fish on greased baking pan. Broil fish on one side for about 3-4
minutes. Flip fish over and smear fish with cheese/mayo mixture. Broil
about another 2-3 minutes or until fish flakes easily when tested with
a
fork.

Watch closely so that you don’t overcook the fish.

Per Serving: 302 Calories; 13g Fat; 43g Protein; 1g Carbohydrate; trace
Dietary Fiber; 121mg Cholesterol; 306mg Sodium. Exchanges: 0 Grain
(Starch); 6 Lean Meat; 0 Fruit; 1 1/2 Fat.

LC SERVING SUGGESTIONS: Serve with a vegetable medley: sautéed
artichoke
hearts (use drained, canned artichoke heart halves), julienned red bell
pepper, onion and mushrooms. Heat a little olive oil in a skillet, add
the
onion first, then the remaining veggies and salt and pepper to taste.

SERVING SUGGESTIONS: Add brown rice.


Crockpot Beef and Vegetable Soup
Serves 5 (the extra serving will freeze well for another time, or use
for
lunch the next day)

1 1/2 pounds lean beef stew meat
1 tablespoon olive oil
salt and pepper to taste
1 1/2 cups water
1/2 green bell pepper, chopped
3/4 cup fresh green beans, cut into 1" pieces
1 small onion, chopped
2 carrots, sliced
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 large skillet, heat olive oil and brown beef, salt and peppering
to
taste; add water and scrape up all the browned bits off the bottom of
the
pan.

Transfer to a large crock-pot; add remaining ingredients. Cover and
cook
on low for 8 to 9 hours or high, 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.

[cynderella]

This was wonderful!! Do you have anymore like this?

[MrsBeavs]

Thanks for posting that, it is really helpful, I love having that shopping list all ready to go!

Eloise

[Rasburry]

Here is another 6 days of low carb dishes. Enjoy cysters!

Day 1: Garlicky Seared Scallops and Greens
Day 2: Cube Steaks with Rich Sweet Onion Gravy
Day 3: Skillet Chicken Curry
Day 4: Winter Squash Soup
Day 5: Skillet Pork Chops and Veggies
Day 6: Crock-Pot Cajun Turkey Stew

SHOPPING LIST
MEAT:
1 pound scallops
4 cube steaks
4 boneless skinless chicken breast halves
4 pork chops, trimmed
1 pound turkey meat (raw)—whatever is available

CONDIMENTS:
Olive oil
Balsamic vinegar
Dry white wine OR use chicken broth
**LC Salad dressing(s)—your choice (watch carb count)

PRODUCE:
3 pounds onions (keep on hand)
1 head garlic
1 bag washed spinach **LC - additional
1 large Vidalia onion OR Walla Walla, Maui (if available)
1 to 2 lemons (need 2 tablespoons juice)
1 lime
1 bunch cilantro
Winter squash (need 3 cups, cubed)
Baby carrots (need 3/4 cup + 6, for 2 recipes)
Celery (need 1 stalk)
1 small green bell pepper
**LC Rutabagas (1 meal)
**LC Broccoli (1 meal)
**LC Cauliflower (2 meals)
**LC Brussels sprouts (1 meal)
**LC Mushrooms (1 meal)
**LC Green beans (1 meal)
**LC Asparagus (1 meal)
**LC Snow peas (1 meal)
**LC 1 head lettuce (not Iceberg—no nutrition)
**Russet potatoes (4 meals)


CANNED GOODS:
1 14.5-oz. can beef broth
3 14.5-oz. cans chicken broth


SPICES:
Thyme
Curry powder
Cayenne pepper
Paprika
Rosemary
Cajun seasoning


DAIRY/DAIRY CASE:
Butter
1/2 pound low fat cream cheese


DRY GOODS:
Arrowroot powder
Whole-wheat flour
**1 pound brown rice


FREEZER:
1 package tiny pearl onions, peeled


BAKERY:
**Whole wheat dinner rolls (1 meal)

- - - - - -

Garlicky Seared Scallops and Greens
Serves 4

2 tablespoons lemon juice
3 tablespoons olive oil -- divided
2 cloves garlic -- pressed
1 tablespoon water
salt and pepper -- to taste
1 pound scallops
6 cups spinach

In a small bowl, whisk together lemon juice, half the olive oil, garlic
and the water. This is the dressing.

Heat remaining oil in a skillet over medium-high heat. Add the scallops
and cook about 2 to 3 minutes on each side, depending on how big your
scallops are. Don't overcook. Salt and pepper them to taste when
cooked.

Using half the dressing you just made, toss the spinach. Now evenly
distribute the spinach among four plates, top with the cooked scallops
and
then drizzle remaining dressing over the top.

Per Serving: 203 Calories; 11g Fat (49.2% calories from fat); 20g
Protein;
5g Carbohydrate; 1g Dietary Fiber; 37mg Cholesterol; 219mg Sodium.
Exchanges: 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat.

LC SERVING SUGGESTIONS: Rutabaga fries (peel rutabagas, slice into
"fries", toss with a little olive oil, garlic powder, salt and pepper
and
bake in a 375-degree oven till brown; turn once and bake till brown
again)
and some steamed broccoli.

SERVING SUGGESTIONS: Add baked potatoes.


Cube Steaks with Rich Sweet Onion Gravy
Serves 4

4 cube steaks
salt and pepper -- to taste
1 teaspoon thyme
2 tablespoons olive oil -- divided
1 large Vidalia onion -- cut 1/4" thick slices (or other sweet onion,
like
Walla Walla, Maui, etc. OR substitute a reg. onion if a sweet onion is
unavailable)
2 teaspoons arrowroot powder
1 cup beef broth

Season steaks with salt, pepper and thyme on both sides. In a skillet,
heat half the olive oil. Brown the steaks on both sides, about 5 to 6
minutes each side. Remove from pan and keep warm.

Add the remaining olive oil, heat and then add the onion. Cook the
onion
till it becomes translucent, then add 1/4 cup of the broth, deglaze the
pan with your wire whisk (get up all the browned bits off the bottom)
and
let simmer about 2 minutes. Place the steaks right on top of the
onions,
cover and simmer on low for about 20 minutes, then remove beef and
onions
and keep warm. Turn up the heat and continue heating remaining liquid
in
the pan.

Take the remaining beef broth and mix it with the arrowroot powder.
Pour
into the sauce, stirring till thickened. To serve, place steak on the
plate, top with onions and then ladle gravy over the top.

Per Serving: 296 Calories; 20g Fat (62.1% calories from fat); 23g
Protein;
5g Carbohydrate; 1g Dietary Fiber; 63mg Cholesterol; 375mg Sodium.
Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 2 Fat.

LC SERVING SUGGESTIONS: Serve over Faux tay toes and add steamed
Brussels
sprouts and sauteed mushrooms. (to make Faux tay toes, steam a head of
cauliflower till fork tender; drain, then
mash with butter, cream cheese and salt and pepper to taste until you
get
a mashed potato texture).

SERVING SUGGESTIONS: Add mashed potatoes.


Skillet Chicken Curry
Serves 4

4 boneless skinless chicken breast halves
1 tablespoon balsamic vinegar
salt and pepper -- to taste
1 tablespoon curry powder
2 tablespoons whole wheat flour
2 tablespoons olive oil
1 lime -- quartered
cilantro -- chopped

Rub the chicken with the balsamic vinegar. Then sprinkle one side with
salt, pepper and curry powder. Now sprinkle half the flour on the
chicken.

In a skillet, heat the olive oil over medium-high heat. Add the
chicken,
floured side down. Carefully add remaining spices and flour to the
chicken
in the pan. Lower the heat to medium. Cook about 5 minutes each side,
depending on thickness of chicken (Hint: you can use a rolling pin to
thin the partially thawed chicken out. Use wax paper or plastic wrap on
both sides of the chicken though. The partially thawed part makes it
really easy).

When chicken is cooked, serve with a lime wedge and chopped cilantro
over
the top.

Per Serving: 214 Calories; 8g Fat (36.1% calories from fat); 28g
Protein;
6g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 79mg Sodium.
Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 0 Fruit; 1 1/2 Fat.

LC SERVING SUGGESTIONS: Sauteed green beans and a big green salad
(watch
the carb count on your salad dressings. Higher fat dressings usually
have
lower carb counts)

SERVING SUGGESTIONS: Follow LC Suggestion above and add brown rice.


Winter Squash Soup
Serves 4

1 onion -- chopped
1 tablespoon butter
2 tablespoons olive oil
3 cups winter squash -- peeled and cubed
2 cups chicken broth
1/2 teaspoon thyme
1/8 teaspoon cayenne pepper
1/2 pound low fat cream cheese
salt and pepper -- to taste

In a large saucepan, heat oil and butter together over medium-high heat
and saute the onion. Add squash, broth, thyme and cayenne pepper. Bring
to
a boil, lower heat and allow to simmer. Cook 20 minutes or until
squash
is tender.

In a blender, puree squash with cream cheese, in batches, until smooth.
Return to saucepan and heat through, but don't boil.

Per Serving: 295 Calories; 24g Fat (70.9% calories from fat); 10g
Protein;
12g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 642mg Sodium.
Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 3 1/2 Fat.

LC SERVING SUGGESTIONS: Serve with a big spinach salad.

SERVING SUGGESTIONS: Add whole-wheat dinner rolls.


Skillet Pork Chops and Veggies
Serves 4

4 pork chops -- trimmed
2 tablespoons whole wheat flour
1/2 teaspoon paprika
salt and pepper -- to taste
1 tablespoon olive oil
1/3 cup dry white wine
OR
1/3 cup chicken broth
1/4 cup water
1/4 teaspoon dried rosemary
3/4 cup peeled tiny pearl onions frozen (or use same amount chopped
onion)
3/4 cup baby carrots

Mix flour with salt, pepper and paprika in a small bowl. Now lightly
dust
the chops with this mixture on both sides.

In a skillet over medium-high heat, heat the oil. Brown chops on both
sides. Add wine, water, rosemary, more salt and pepper, the onions and
carrots. Heat to boiling; reduce heat. Cover and simmer about 20 to 40
minutes (depending on thickness of chops), adding water if necessary,
until pork and vegetables are tender. To serve, place pork on the plate
with veggies on the side, sauce over the top.

Per serving: 111 Calories; 5g Total Fat; (49% calories from fat); 6g
Protein; 1g Dietary Fiber; 5g Carbohydrate; 26mg Cholesterol; 104mg
Sodium

LC SERVING SUGGESTIONS: Serve with steamed asparagus.

SERVING SUGGESTIONS: Add baked potatoes.


RECIPE RAVE: Crock-Pot Cajun Turkey Stew

"Tonight we had the Crock-Pot Cajun Turkey Stew and we loved it! My
5-year-old son and I will eat and enjoy almost anything, but my husband
and 15-month-old daughter are picky eaters and they both loved it as
well.
I had no faith that the baby would eat it, but she couldn't get enough.
Please include this recipe
again!!" ~Lottie

Crock-Pot Cajun Turkey Stew
Serves 4

2 tablespoons olive oil
2 tablespoons whole wheat flour
2 onions -- chopped
2 cloves garlic -- pressed
1 pound turkey meat Â_ cubed
(raw, you will cook. Whatever is available)
6 baby carrots -- cut in half
1 stalk celery -- finely chopped
1 small green bell pepper, de-ribbed, seeded and chopped
1 14.5-oz. can chicken broth
1 teaspoon Cajun seasoning (or to taste, depending on how you like it)
salt and pepper -- to taste
1/2 cup water

In a skillet, heat the oil over medium-high heat and saute onions and
garlic till translucent. In the meantime, dump the flour in a plastic
bag
and toss turkey in there to coat. Add turkey to onion mixture and
continue
to cook till meat is browned.

In a crock-pot, place celery, bell pepper and carrots on the bottom.
Top
with turkey mixture. Now take the skillet and begin heating, adding 1/2
cup of water to the browned skillet. Use a wire whisk to scrape the
browned bits up off the bottom of the pan; pour the browned water over
the
top of the turkey in the crock-pot. Add broth, Cajun seasoning and salt
and pepper, cover and cook on low for 8 hours or until meat is tender.

Per Serving: 234 Calories; 14g Fat (53.7% calories from fat); 17g
Protein;
7g Carbohydrate; 1g Dietary Fiber; 45mg Cholesterol; 262mg Sodium.
Exchanges: 1/2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

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

SERVING SUGGESTION: Serve with mashed potatoes instead.

[bethers]

You can sign up for this Menu Mailer and get either the regular or the low carb.

I'm not affiliated with it, but think that it is a great service.

[MrsBeavs]

You guys are fab, thank you!

I love the idea of doing weekly menus and having my grocery list all ready but it seems to escape me each week and I end up buying too much or too little and then end up eating the wrong thing.

I'm making excuses of course but hopefully these meal planners will help!

Eloise

[kittymac]

Thanks for all the yummy menus!

[Margypan]

you're awesome.. a shopping list and everything.. will you marry me?

no.. okay.. how about just come live with me and cook for me?

[Miss-Meme]

AH! You have to pay for it!!

Rasburry, are you paying for it?

[Rasburry]

yes, you do have to pay for the menumailer. It is a great service. My friend and I split the cost and then share it with people. Some would agree that this is wrong, but I like to share. I also put together my own lists of low carb menu's aside from menumailer.

[cixelsyd]

wow, thanks rasburry! i just started low-carbing and everything in my pantry and fridge is carbalicious. this is just the motivation i need. looks yummy!

[Rasburry]

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

- - - - - -

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).

SERVING SUGGESTIONS: Add brown rice.



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



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.





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.





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 (sauté 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.





Turkey Marsala

RECIPE RAVE: "I just wanted to take a moment to say thank you to you. I have been
doing your menus for about a month now, and it has already truly changed our lives.

One night this week I actually declined an invitation to go on a date with my husband because the meal I was planning to make looked more delicious than anything I could have had in town!

Thank you so much!" FlyBaby in NH


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.





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.


* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
(scroll up for Low Carb Menu-Mailer for Four)


Low Carb Menu-Mailer for Two
Volume 2, Issue 45
ISSN 1548-5471
November 9, 2004

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:

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

2 beef flank steaks, 4 to 5 ounces each

2 boneless skinless chicken breast halves

2 pork chops

2 large boneless turkey cutlets

3/4 pound lean beef stew meat

CONDIMENTS:

Olive oil

Soy sauce

Sherry (need 1 tablespoon)

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

1 bunch carrots (need 1)

**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 1 head 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)

1 14.5-oz. can beef broth

1 14.5-oz. can 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 small)

Orange juice (need 3 tablespoons)

Heavy (whipping) cream (need 1 tablespoon)

**LC Cream cheese (2 meals)



DRY GOODS:

Cashew nut pieces (need 1/3 cup)

Brown sugar (need 1 1/2 teaspoons for 2 recipes)

**1 pound brown rice

BAKERY:

**Whole grain dinner rolls (1 meal)



OTHER:

Gallon-size ziplock plastic bags

- - - - - -

Cashew Fish

Serves 2



1/3 cup cashew pieces, crushed

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

1/8 teaspoon paprika

1 small egg, beaten

1 tablespoon 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).

SERVING SUGGESTIONS: Add brown rice.



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





Orange Steak

Serves 2



2 beef flank steaks (about 5 ounces each)

3 tablespoons orange juice

1 tablespoon sherry

1 teaspoon soy sauce

1 teaspoon brown sugar

1/2 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.





Peppercorn Chicken

Serves 2



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

1 tablespoon coarsely ground black pepper (best flavor when you grind your own)

Salt to taste

1 tablespoon butter

1/4 cup chicken broth (low sodium)

1/2 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 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.





Low Carb Pork with Pears

Serves 2



1 1/2 tablespoons butter, divided

1 small pear, peeled, cored and sliced

1/2 teaspoon brown sugar

2 pork chops

1/2 cup chicken broth (low sodium)

1 teaspoon balsamic vinegar



In a 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 (sauté 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.





Turkey Marsala

RECIPE RAVE: "I just wanted to take a moment to say thank you to you. I have been doing your menus for about a month now, and it has already truly changed our lives. One night this week I actually declined an invitation to go on a date with my husband because the meal I was planning to make looked more delicious than anything I could have had in town! Thank you so much!" FlyBaby in NH


Serves 2

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

1/2 tablespoon olive oil
Salt and pepper to taste
1/4 cup Marsala wine (you can use apple juice, but it's not low carb)*
1 tablespoon heavy (whipping) cream
1/8 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 2 tablespoons 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.





Crockpot Beef and Veggie Soup

Serves 2 1/2 (the extra will freeze well for another time)



3/4 pound lean beef stew meat

1/2 tablespoon olive oil

1/4 cup green bell pepper, chopped

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

1/4 cup onion, chopped

1 carrot, sliced

3/4 cup water

salt and pepper to taste

1/4 teaspoon thyme

1 14.5-oz. Can beef broth

1 14.5-oz. Can diced tomatoes with garlic, undrained

4-oz. Canned 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 small 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.