Here are a variety of Low Carb Recipes if you are looking to reduce your carbohydrate intake in your diet. Remember that low carb isn't particularly low fat!

G.I. = Glycemic Index

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BREAKFAST RECIPES & ACCOMPANIMENTS

Breakfast in a Glass
The "smoothie"- a quick, but sustaining breakfast. Many variations are possible using different combinations of fruits, milks and yogurts.

GLYCEMIC INDEX: 49
NUTRIENTS PER SERVING:
Calories……………….191
Fat…………………….2g
Carbohydrate…………35g
Fiber…………………..2g

1 large, ripe banana (about 5 ozs.)
1 cup (8ozs.) 1 % milk, chilled
½ cup (4ozs.) evaporated nonfat milk, well chilled
2 teaspoons honey
few drops vanilla extract
(for this recipe the evaporated milk must be chilled to froth up well)
1. Peel banana and chop coarsely
2. Combine with remaining ingredients in a blender and blend for 30 seconds or until smooth and thick.
3. Serve immediately.
SERVES 2
Note: The 4ozs. of evaporated nonfat milk and the 8ozs. 1% milk can be substituted with 4ozs. 1% milk and 8ozs. nonfat plain yogurt.
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Fruit Smoothie
½ cup sliced strawberries, raspberries, or peaches, fresh or frozen
½ cup cottage cheese
¼ cup plain yogurt
Sugar free Tang or Crystal Light to taste (enough to cover everything else in the blender jar)
1. Mix in the blender. You can add ice if you're using fresh fruit.
PER SERVING:
17 GRAMS PROTEIN
9 GRAMS CARBOHYDRATE (ALL STRAWBERRIES)
11 GRAMS CARBOHYDRATE (ALL RASPBERRIES)
14 GRAMS CARBOHYDRATE (ALL PEACHES)
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Golden Plum Granola
Because this breakfast is nutritionally power-packed, a little goes a long way. In a closed container, keeps fresh for two weeks.

GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
Calories….……………..220
Fat………………………9g
Carbohydrate…………..33g
Fiber…………………….4g

½ cup butter (1 stick)
½ cup honey
6 cups old fashioned oats
1 cup pecan pieces
1 tablespoon cinnamon
1 ½ cups diced dried golden plums (25 halves)
1. Preheat oven to 350 degrees.
2. Place butter and honey in large ovenproof lasagna pan and melt in preheated oven (about 2 minutes).
3. In a large mixing bowl, combine the oats, pecans and cinnamon. Add to the melted honey-butter mixture. Combine well, making sure to coat all dry ingredients.
4. Bake for 25 minutes, stirring the mixture every 5 minutes to prevent burning.
5. Remove the granola from the oven and let cool. Add the dried plums. Store in airtight container.
MAKES 18 ½ -CUP SERVINGS
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Creamy Oatmeal with Banana and Raisins
A tasty variation on a simple oatmeal dish.

GLYCEMIC INDEX: 55
NUTRIENTS PER SERVING:
Calories……………….204
Fat…………………….3g
Carbohydrate………….38g
Fiber…………………..3g

2/3 cup (2 ozs.) rolled oats
1 cup (8ozs.) 1% milk, approximately
1 small banana, mashed
1 heaping tablespoon raisins
1. Place the oats in a saucepan or large microwave bowl. Add sufficient water to cover plus about 2/3 cup of the milk.
2. Bring to a boil and boil 2 minutes or microwave (100% power) for 1 to 2 minutes.
3. Add the banana and cook 1 to 2 minutes more.
4. Add the remaining milk to make a smooth consistency and stir through raisins.
SERVES 2 
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Orange French-Toast with Strawberries
Soak a slice of Pepperidge Farm sandwich bread in 1 egg whisked with 1 tablespoon heavy cream. Sauté in a nonstick pan in ½ pat of butter and a little grated orange zest until golden on both sides. Put ¼ cup sliced berries in the microwave with NutraSweet or Equal to sweeten and cook for a few seconds until you have a chunky sauce. Pour over the hot French-toast.
PER SERVING: 12 GRAMS CARBOHYDRATE, 8 GRAMS PROTEIN 
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Blueberries and Cheese with Coconut-Cinnamon Toast
Mix ¼ cup fresh blueberries with ½ cup cottage cheese and sweeten it to taste with NutraSweet or Equal. Toast 1 slice Pepperidge Farm Very Thin bread on one side only. Spread the other side with soft butter mixed with ½ teaspoon brown sugar, a sprinkle of cinnamon, and 1-heaped teaspoon of unsweetened grated coconut (at the health food store or the freezer case of some supermarkets). Broil until bubbly and golden brown. Serve toast with the cottage cheese and berries.
PER SERVING: 11 GRAMS CARBOHYDRATE,16 GRAMS PROTEIN 
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Fruit "n" Oat Hotcakes
A moist spicy hotcake, studded with dried fruit.

GLYCEMIC INDEX: 59
NUTRIENTS PER HOTCAKE:
Calories……………..90
Fat…………………..2g
Carbohydrate……….16g
Fiber…………………2g

1½ cups (12 ozs.) 1 % milk
2 teaspoons honey
1 packet (1 teaspoon) dry yeast
1/3 cup (1oz.) rolled oats
½ cup (2 ozs.) oat bran
1/3 cup (1½ ozs.) currants or other dried fruit
½ cup (2½ ozs.) flour
½ teaspoon ground cinnamon
½ teaspoon allspice
fruit spread or jam, to serve
1. Combine the milk and honey in a saucepan or microwave bowl and warm until lukewarm (about 50 seconds on 100% power in microwave oven). Remove from heat and sprinkle in the yeast. Mix well with a fork.
2. Combine the rolled oats, bran, currants (or other dried fruit) and sifted flour and spices in a large bowl. Pour the milk and yeast mixture and stir to combine. Let stand in a warm place for 15 to 30 minutes. Do not stir again. Mixture will increase in volume and thicken on standing.
3. Heat a non-stick frying pan over moderate heat. Spray with cooking spray or lightly grease with butter. Without stirring, take spoonfuls of oat mixture from the bowl and drop into the pan. Cook until browned underneath, them turn and brown on the other side. (This will take about 3 to 4 minutes)
4. Serve hotcakes immediately with fruit spread or jam.
MAKES 10 HOTCAKES 
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Fluffy Pancakes
2 extra-large eggs
1/3 cup cottage cheese
2 tablespoons cream cheese
pinch of NutraSweet or Equal or to taste
3 tablespoons wheat germ
1 tablespoon rice flour or Wondra
1 tablespoon baking powder
pinch of baking soda
· Whip the eggs in a food processor or by hand until frothy. Add the cheeses and beat until smooth. Add a little artificial sweetener. Add the rest of the ingredients and pulse to blend. Gently scrape the batter into a small bowl. Heat a nonstick skillet or griddle with a little butter as needed and when it's hot spoon the batter onto the gribble-about 10 pancakes. Cook over medium heat until the edges of the cakes are set and large bubbles appear across the surface, about 1 minute. Carefully flip them and cook for half as long as on the first side or until golden. Serve on heated plates, with a drizzle of dietetic maple syrup or berry syrup and a couple of breakfast link sausages or crisp bacon (about 2 grams protein each).
SERVES 2
PER SERVING: 10 GRAMS CARBOHYDRATE, 13 GRAMS PROTEIN
· Rice flour is available at most health food stores and Asian markets. It's recommended for these pancakes because it results in a lighter texture.
· These pancakes don't keep particularly well, so just cut the recipe in half if you're cooking them for yourself,
· Because this batter is very delicate, it's important that the baking powder be fresh, not more than 2 months oil, so it will puff up properly.
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Rain Forest Pancakes
Add 1½ tablespoon finely chopped unsalted macadamia nuts, 1 tablespoon toasted unsweetened coconut, and a few drops of coconut extract to the batter.
PER SERVING: EXTRA 3 GRAMS CARBOHYDRATES, 2 GRAMS PROTEIN
If you're on maintenance, serve these little delectables with alternating thin slices of banana and kiwifruit between the pancakes, adding 5 carbohydrate grams to each portion.
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Pecan Maple Pancakes
Add 2 tablespoons finely chopped toasted pecans and a few drops of maple extract to the batter. Use dietetic maple syrup as a topping.
PER SERVING: AN EXTRA 2 GRAMS CARBOHYDRATE, 1 GRAM PROTEIN
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Buttermilk Pancakes with Fruit
A light pancake with a lower G.I. than your average pancake. This is achieved by substituting oats or oat bran for some of the flour and including dried fruit.
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GLYCEMIC INDEX: 56
NUTRIENTS PER PANCAKE:
Calories……………….118
Fat……………………..2g
Carbohydrate…………18g
Fiber……………………2g

1 cup (3 ozs.) 1 minute oats or unprocessed oat bran
2 cups (16 ozs.) buttermilk
½ cup (2¾ ozs) dried fruit medley, chopped
½ cup (2¾ ozs.) all purpose flour, sifted
2 teaspoons sugar
1 teaspoon baking soda
1 egg, lightly beaten
2 teaspoon butter, melted
1. Combine the oats and buttermilk in a bowl and let stand 10 minutes.
2. Stir in the dried fruit, flour, sugar, and baking soda. Add egg and butter; mix thoroughly.
3. Heat a nonstick frying pan and spray with cooking spray or grease lightly with butter. Pour in about 3 tablespoons of batter, cook over moderate-high heat until bubbly on top and lightly browned underneath. Turn pancake to brown on other side. Repeat with remaining batter.
MAKES ABOUT 10 (small) PANCAKES
(Dried fruit medley is a mixture of dried fruit and is available from supermarkets and health food stores.)
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Mushroom Cheese Omelet
Combined with 100% stoneground whole wheat bread, this omelet offers a hearty and healthy start to any day.

GLYCEMIC INDEX: 55
NUTRIENTS PER SERVING:
Calories……………….185
Fat……………………..12g
Carbohydrate……………5g
Fiber……………………1g

3 eggs
1 ½ tablespoon water
pinch salt and pepper
½ cup onions, diced
½ cup mushrooms, diced
vegetable spray
1 oz. Feta cheese, crumbled
½ tablespoon butter
2 slices stoneground whole wheat bread
1. Spray a small skillet with vegetable spray and heat on medium flame.
2. Sauté the onions and mushrooms until cooked, about 4 minutes. Place in a small bowl with crumbled feta and set aside.
3. In a small bowl, mix the eggs (preferably at room temperature), water, salt and pepper. Beat until combined. Set aside.
4. Spray the skillet again and heat it over a medium-high flame. Add the butter. When it stops foaming, add the eggs.
5. Shake skillet in a circular motion. As the eggs begin to set, allow the still liquid part to run underneath from time to time by gently pulling the top edges away from the sides of the pan.
6. Continue to shake the skillet. When the omelet is set, add the prepared filling down the center.
7. Lift the skillet at the handle side and, using a spatula, allow the omelet to fold itself in half. Turn off heat.
8. Tip the skillet and allow the omelet to roll onto a warmed plate. Serve immediately with stoneground whole-wheat toast.
SERVES 2
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Berry Syrups
· In lieu of syrup, make up a little fresh berry puree by pulsing ½ cup chopped fresh strawberries with 2 tablespoons orange juice and a pinch of artificial sweetener. Microwave the mixture to a simmer and then let it cool down to warm before using. Leftover puree will keep in the refrigerator for several days. Rhubarb is delicious in this mix too. Microwave it in a little water and add the sweetener after it's cooked.
· Fresh raspberry puree is also wonderful with these pancakes. Use Raspberry Crystal Light to liquefy the berries in the food processor. If the Crystal Light doesn't sweeten them enough, add a little Equal or NutraSweet. After micro waving the berries, push them through a strainer with the back of a spoon to remove the seeds.
PER 2-TABLESPOON SERVING: 2 GRAMS CARBOHYDRATE
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Strawberry Jam
1 pint fresh ripe strawberries
juice of ½ lemon
¼ cup water
1¼ ounce envelope of unflavored gelatin
5 teaspoons NutraSweet or 5 packets of Equal or less to taste
1. Wash, stem, and quarter the berries. In a medium saucepan, heat the berries with the lemon juice, covered and simmer until the berries soften and give up their juice, about 3 minutes.
2. In a mixing bowl, pour the water over the gelatin and allow to soften for 1 minute. Add this to the berries and remove from the heat.
3. Mix in the NutraSweet and store covered in the refrigerator. Keeps for several weeks.
MAKES 2 8-OUNCE JARS, 32 TABLESPOONS
PER 1 TABLESPOON SERVING: 1 GRAM CARBOHYDRATE
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Crispy Toast and Tomatoes
You can reduce the fat content of this dish by omitting the butter. The vegetable mixture itself makes a nice accompaniment to eggs.

GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
Calories………………..165
Fat……………………..9g
Carbohydrate…………19g
Fiber………………….2g

1 teaspoon olive oil
1 small leek, washed and finely sliced, approximately ½ cup
5 small mushrooms, sliced, approximately ¾ cup
2 slices low G.I. bread, e.g., 100% stoneground whole wheat
1 tablespoon butter
13 ½ ozs, about8 cherry tomatoes, halved
2 teaspoons finely chopped fresh basil or ¼ tsp dried
1 teaspoon finely chopped fresh oregano or 1/8 teaspoon dried
1 teaspoon finely chopped fresh parsley or 1/8 teaspoon dried
freshly ground black pepper
1. Heat the oil in a frying pan, add the leek and mushrooms and cook over medium heat for about 4 to 5 minutes or until tender.
2. Toast the bread and spread with butter.
3. Add the tomatoes and herbs to the leek mixture and cook for 1 to 2 minutes longer, or until heated through. Season to taste with pepper and serve on the toast.
SERVES 2
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Ham and Eggs on Toast
Make a chunky salad mixture with finely chopped hard-cooked eggs, using 1 yolk to 2 whites, (2 ozs.) slivered ham, minced scallions, salt, and pepper and just enough yogurt or sour cream to bind it. Mound the mixture on toast or crackers (maximum count 6 grams).
PER SERVING: 8 GRAMS CARBOHYDRATE, 16 GRAMS PROTEIN
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Steak and Eggs with Mango
Sauté a ½ inch-thick beef tenderloin (or ham) steak in butter, with or without a minced fresh jalapeno chili, top with a broiled egg, and surround with 1/3 cup ripe mango. Add salt and freshly ground pepper.
PER SERVING: 11 GRAMS CARBOHYDRATE, 27 GRAMS PROTEIN
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Frizzled Orange Beef with Poached Egg
Sauté 2 ozs. slivered dried beef (still sold in jars in the canned-meat section) in a little butter along with several wire-thin strands of orange zest, a generous sprinkle of chives, and some freshly ground black pepper. Poach an egg in the microwave (40 seconds on medium). Stir a rounded tablespoon of crème fraiche (or cream cheese) into the beef and let it melt but not boil. Pour the beef over a Jaret toast and top with the poached egg.
PER SERVING: 7 GRAMS CARBOHYDRATE, 22 GRAMS PROTEIN
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Smoked Salmon and Fruit
Spread cream cheese and smoked salmon on 4 grams of bread or cracker and enjoy with ½ cup of melon balls-these come frozen.
PER SERVING: 11.5 GRAMS CARBOHYDRATE, 10 GRAMS PROTEIN
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Breakfast Burrito
Moisten 1 small flour tortilla on both side with lightly dampened hands and soften it by holding it briefly over a gas flame or brushing it across a medium-high electric burner. Spread the center of the tortilla with 1 tablespoon drained and rinsed canned beans mashed to a paste with a little sour cream. Sprinkle it with a tablespoon of Mexican salsa verde and ¼ cup (not packed) of grated Monterey Jack or cheddar cheese. Very lightly scramble 2 eggs and spoon them across the center of the tortilla. Roll up the burrito like an egg roll, tucking in the ends. Heat in the microwave for about 20 seconds, just long enough to melt the cheese.
PER SERVING: 15 GRAMS CARBOHYDRATE, 21 GRAMS PROTEIN
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Bread Pudding with Ham and Cheese
Soak 2 Jaret toasts in 1 egg beaten with 2 tablespoons heavy cream until almost all the egg is absorbed. Lift one toast into a flat-rimmed soup plate with a spatula, fold over a slice of Black Forest ham (or Canadian bacon) on top, cover it with 2 tablespoons grated cheddar, and sandwich it with the second toast. Pour any remaining egg mixture over the top and sprinkle with a little more cheese. Microwave on high for 1½ minutes.
PER SERVING: 13 GRAMS CARBOHYDRATE, 23 GRAMS PROTEIN
NOTE: Make this recipe open-faced with 1 Jaret and save 6 grams of carbs.
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 Huevos Caracas
Frizzle some dried beef in butter with a little chili powder. Add ½ seeded and chopped tomato and a dash of hot sauce. Cook for about 2 minutes. Add a tablespoon of grated Parmesan cheese a then fold in 2 beaten eggs. Lift and turn until the eggs are firm.
PER SERVING: 2.5 grams carbs, 21 grams protein with a couple of small grilled sausages.
PER SERVING: 3.1 grams carbs, 31 grams protein 
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Gruyere and Zucchini Frittata with Sausage
In a non stick omelet pan, melt butter and sauté ½ cup matchstick-cut zucchini with salt and pepper until it's tender. Pour in 3 beaten eggs and a handful of grated Gruyere cheese. Cook over low heat, continually lifting this flat omelet to let the uncooked portion flow to the bottom of the pan. Serve with a couple of small grilled sausages.
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Blender Hollandaise Sauce
Great over cooked vegetables-especially asparagus and broccoli-or for eggs Benedict.

1 stick of butter
3 egg yolks (reserve white for another use)
2 tablespoons fresh lemon juice
dash of cayenne pepper
Melt the butter in a saucepan over low heat or in the microwave. In a blender or food processor, mix the egg yolks, lemon juice, and cayenne. With the motor running, add the melted butter in a slow stream. Blend for 30 seconds or until thick.
SERVES 6
PER SERVING: 0.5 GRAM CARBOHYDRATE, 1.2 GRAM PROTEIN
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SOUPS

Tasty Tomato and Basil Soup
A delicious variation on tomato soup, with a secret ingredient of sweet potato.

GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
Calories…………….105
Fat…………………..1g
Carbohydrate………16g
Fiber………………..2g

1 teaspoon oil
2 medium orange sweet potatoes (about 1lb.), peeled and chopped
1large onion (5 ozs.), coarsely chopped
2 cups (16 ozs.) tomato juice
1 cup (8 ozs.) dry white wine
2 cups (16 ozs.) prepared chicken stock
1 bunch fresh basil
salt
freshly ground black pepper
1. Heat the oil in a saucepan, add the potato and onion and cook over medium heat for 5 minutes.
2. Add the tomato juice, wine and stock, simmer, covered, for about 20 minutes, or until the potato is soft.
3. Add the basil leaves and puree the soup in a food processor or blender. Return to the saucepan, add salt and pepper to taste and reheat.
SERVES 8
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Lentil Soup
A very tasty winter soup, filling and warming-this makes a meal in itself.
GLYCEMIC INDEX: 30
NUTRIENTS PER SERVING (SERVING 6):
Calories……………166
Fat………………….4g
Carbohydrate………29g
Fiber………………8g

1 tablespoon oil
1 large onion (5ozs.), finely chopped
2 cloves garlic, crushed, or 2 teaspoons minced garlic
½ teaspoons turmeric (optional)
2 teaspoons curry powder (optional)
½ teaspoon ground cumin (optional)
1 teaspoon minced chili (optional)
6 cups (48ozs.) water
1 ½ cups (12ozs.) prepared-chicken stock
1 cup (6 ½ ozs.) brown or red lentils
½ cup (3 ½ ozs.) pearled barley
14 ½ ozs. can crushed tomatoes, undrained
salt
freshly ground black pepper
chopped fresh parsley or coriander, to serve
1. Heat the oil in a large saucepan. Add the onion, cover and cook gently for about 10 minutes or until beginning to brown, stirring frequently.
2. Add the garlic, turmeric, curry powder, cumin and chili if desired, and cook, stirring, for 1 minute.
3. Stir in the water, stock, lentils, barley, tomatoes, and salt and pepper to taste. Bring to a boil, cover and simmer about 45 minutes or until the lentils and barley are tender.
4. Serve sprinkled with parsley or coriander.
SERVES 4 TO 6
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Minestrone
Another delicious stand-alone meal. Serve with bread and a green salad.

GLYCEMIC INDEX: 37
NUTRIENTS PER SERVING:
Calories………………145
Fat……………………4g
Carbohydrate…………25g
Fiber………………….5g

½ cup (3 ½ ozs.) dried navy beans, or 15 oz can, rinsed and drained
olive oil, 1 tablespoon
2 medium onions (8ozs), chopped
2 cloves garlic, crushed, or 2 teaspoons minced garlic
2 ham bones (about 10ozs)
10 cups (2 ½ quarts) water
5 beef bouillon cubes
3 large carrots (9 ozs) diced
4 stalks celery (5 ozs) sliced
2 small zucchini (6 ½ oz), chopped
4 tomatoes (12 ozs) diced
½ cup (2 ozs) small macaroni pasta
2 tablespoons chopped fresh parsley
freshly ground black pepper
grated Parmesan cheese, to serve (optional)
1. If using dried navy beans, soak overnight in water to cover by 2 inches.
2. Heat oil in a large heavy-based saucepan. Add the onions and garlic and cook for about 5 minutes or until soft. Add the ham bones, water, bouillon cubes and drained beans (soaked or canned). Bring to a boil and simmer, covered, about 2 ½ hours or until beans are tender. (Omit the simmering if using canned beans and simply bring to a boil.)
3. Add the carrots, celery, zucchini and tomatoes to the stock. Reduce heat and simmer, covered, 1 hour.
4. Remove the lid, take out the ham bones and add the macaroni to the saucepan. Continue to simmer for about 10 to 15 minutes or until the macaroni is tender.
5. Stir in the parsley and add pepper to taste. Serve with Parmesan cheese, if desired.
SERVES 6
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Split Pea Soup
A full flavored favorite that makes an excellent basis for a light meal. Begin this soup a day ahead, allowing the split peas to soak overnight.

GLYCEMIC INDEX: 30
NUTRIENTS PER SERVING:
Calories……………..221
Fat…………………….3g
Carbohydrate…………41g
Fiber…………………16g

2 cups (1lb) split peas
1 ham bone (optional)
12 cups (3 quarts) water
1 teaspoon oil
1 medium onion (4 ozs) finely chopped
2 stalks celery (3ozs) finely chopped
1 bay leaf
½ teaspoon dried thyme leaves
juice of ½ lemon
freshly ground black pepper
1. Wash the split peas, place in a large saucepan with the ham bone and water. Bring to a boil.
2. Skim any fat from the top and simmer, covered, for 2 hours.
3. Remove the bones from the soup and trim any meat from them. Return the meat to the soup.
4. Heat the oil in a frying pan, add the onion, carrot and celery and cook for about 10 minutes or until lightly browned. Add the opinion mixture to the soup with the bay leaf and thyme. Simmer, covered, for 20 minutes. Remove the bay leaf.
5. Puree the soup in a food processor or blender adding extra water if necessary to make a soup consistency.
6. Add the lemon juice and season to taste with pepper. Reheat if needed before serving.
SERVES 6
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Spicy Tomato and Celeriac Soup
Makes 1 Quart; 4 servings

2 cups canned Italian plum tomatoes, drained
2 cups beef broth
¾ cup grated celery root
2 garlic cloves, minced
1 tablespoon minced flat-leaf parsley
1 teaspoon fresh thyme leaves or ¼ teaspoon dried
¼ teaspoon Tabasco sauce or to taste
pinch of NutraSweet or Equal
salt to taste
Put everything but the NutraSweet and salt in a saucepan and cook over low heat until the celeriac and garlic are soft. Add a small pinch of sweetener and some salt. Puree the soup in a food processor or blender.
PER 1 CUP SERVING: 7 GRAMS CARBOHYDRATE
· To serve this soup for a full meal, mix ½ pound ground chicken with 6 minced scallions, ½ teaspoon dried oregano, salt and pepper, and an egg yolk mixed with a bit of heavy cream. Form into little meatballs and sauté them quickly in olive oil. Put a few of them in the bottom of the soup bowls and freeze the rest for another use. Slices of cooked sausage would also be good. Additional protein grams: 16.
· Try replacing the beef broth with 1-½ cups clam broth and simmer chunks of sea bass or cod in the soup. Additional protein grams: 16.
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Kind-of- Mexican Chicken and Vegetable soup
MAKES 2 QUARTS; 5 SERVINGS

2 tablespoons olive oil
½ cup chopped scallion
1 garlic clove, minced
1 tablespoon minced canned chipotle chili or canned green chili plus a shake of liquid smoke and hot sauce
1 quart chicken broth
2 celery ribs, chopped
1 carrot, sliced
½ cup cut green beans
½ cup diced zucchini
1 cup deiced Muir Glen organic canned tomatoes
½ cup canned hominy, rinsed
1 cup shredded cooked chicken
salt and pepper to taste
¼ avocado, diced, per serving
1 thin slice of lime per serving

Heat the oil in a soup pot, then sauté the scallion, garlic, and chili in the hot oil over medium heat until the garlic is soft, about 2 minutes. Add the broth and all of the vegetables and simmer uncovered until the vegetables are soft. Add the hominy, chicken, salt, and pepper and heat for 2 minutes. Add more chipotle or some Tabasco sauce if you like the soup spicier. Garnish wash portion with avocado and lime.
PER 1 ½ -CUP SERVING: 10 GRAMS CARBOHYDRATES, 12 GRAMS PROTEIN
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Spinach, Leek, and Bacon Soup with Scallops
SERVES 2

4 strips of smoked bacon
3 leeks, trimmed, cleaned, and minced
salt and pepper to taste
1 cup cooked frozen whole-leaf spinach, chopped
3 cups chicken broth
2 egg yolks mixed with ¼ cup heavy cream
pinch of cayenne pepper
10 ounces bay scallops
2 lemon wedges for garnish
Crisp-cook the bacon and crumble it for garnish; set aside. Reserve 2 tablespoons of the bacon fat and sauté the minced leeks in it over medium heat until soft. Add salt and pepper. Add the spinach and broth and puree in a food processor or blender. Return to the stove over medium-low heat. Ladle a little hot broth into the yolk mixture and whisk; them whisk the mixture into the rest of the broth, stirring until the soup is thickened. Taste for salt and add the cayenne. Add the scallops and cook for a minute or two to heat through. Serve with the bacon bits on top and garnish with a lemon wedge.
PER SERVING: 9 GRAMS CARBOHYDRATE, 25 GRAMS PROTEIN
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Double-Mushroom Soup
Makes 1 quart; 4 servings

4 tablespoons (1/2 stick) butter
2 cups chopped mixed mushrooms
½ cup minced scallion
2 garlic cloves, minced
salt and cayenne pepper to taste
1 teaspoon dry mustard
2 teaspoons wild mushroom powder (grind dried wild mushrooms in a food processor)
3 cups chicken broth
2 tablespoons dry sherry
2 egg yolks mixed with ½ cup heavy cream

Melt the butter in a large skillet over medium-low heat. Sauté the mushrooms, scallion, and garlic in the butter for about 30 minutes, until the mixture is thick. Add the salt and cayenne, dry mustard, and mushroom powder, mix well, and cook 5 minutes. Pour in the chicken broth and sherry and bring the soup to a simmer. Whisk a little of the hot liquid into the yolk mixture and then whisk that mixture back into the soup, stirring unit it thickens.
PER 1 CUP SERVING: 3 GRAMS CARBOHYDRATE, 5 GRAMS PROTEIN
· Serve before a roast chicken or a broiled fish fillet and add a big mixed green salad with lemon vinaigrette.
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Gazpacho
SERVES 2

1 16-ounce can Muir Glen organic stewed tomatoes
2 garlic cloves, pressed
1 tablespoon mayonnaise
pinch of cayenne pepper
1 teaspoon red wine vinegar
salt and pepper to taste
¼ cup minced scallion
½ medium cucumber, peeled if waxed, seeded and diced
¼ cup diced green bell pepper
Puree half of the stewed tomatoes in a food processor or blender with the pressed garlic, mayonnaise, cayenne, and vinegar. Add salt and pepper. Add the rest of the tomatoes and pulse on and off to blend, preserving some texture. Mix the remaining vegetables together and refrigerate separately from the soup base until both are well chilled. Serve the soup very cold with the chopped vegetables stirred in.
PER SERVING: 105 GRAMS CARBOHYDRATE
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Chilled Red Pepper Soup with Cilantro
SERVES 2

¾ cup drained canned roasted red peppers
1 cup chicken broth
salt to taste
1 garlic clove, pressed or minced
2 tablespoons minced cilantro
pinch of cayenne pepper
3 tablespoons sour cream
1 tablespoon yogurt
Puree the red peppers with the chicken broth in a food processor or blender. Add the salt, garlic and cayenne and pulse to blend. Chill for at least an hour. Whisk the cilantro into the sour cream and yogurt. Serve the soup with the herbed cream feathered into it with a fork.
PER SERVING: 6 GRAMS CARBOHYDRATE, 3.5 GRAMS PROTEIN
· Serve this soup with a couple of broiled or grilled lamb chops and a mixed green salad, including some spinach.
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Chilled Almond Avocado Soup
SERVES 2

1 ripe Hass avocado, chopped
½ cup blanched almonds, toasted
1 cup chicken broth
¼ teaspoon fresh limejuice
salt and pepper to taste
pinch of nutmeg, preferably fresh ground
½ cup light cream
1 tablespoon slivered almonds, toasted
Puree the avocado and blanched almonds in a food processor or blender until smooth. Pour the mixture into a small saucepan and add the chicken broth, limejuice, salt and pepper, and nutmeg. Bring to a boil, then lower the heat, and simmer uncovered for 5 minutes. Stir the cream. Chill the soup for a least an hour. Serve with the slivered almonds sprinkled on top.
PER SERVING: 15 GRAMS CARBOHYDRATE, 15 GRAMS PROTEIN
· Serve with jumbo shrimp sautéed in garlic oil and red pepper flakes over spinach salad. (12 cooked shrimp have about 21 grams protein.)
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Gingered Egg Drop Soup with Chicken
SERVES 2

2 chicken breast halves, skinned and boned
1 coin of fresh ginger
3 cups chicken broth, preferably homemade
salt and Szechuan pepper to taste
4 scallions-the bulb, and 1 inch of the green parts, slivered
8 snow peas, trimmed and cut on the diagonal into thin strips
1 egg, beaten
Cut the chicken breasts lengthwise into 3 sections and then into diagonal strips. Simmer the chicken strips with the ginger coin in the chicken broth in a small saucepan until the chicken is opaque, about 6 minutes. When the chicken is cooked, remove and discard the ginger. Salt the broth and grind in some Szechuan pepper. Add the scallions and snow peas. Whisk the egg and drizzle it into the broth. Serve the soup immediately.
PER SERVING: 4 GRAMS CARBOHYDRATE, 36 GRAMS PROTEIN
· Serve with 3 Japanese sesame rice crackers for an extra 4.5 carbohydrate grams.
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SALADS

Egg Salad
Chopped hard-cooked eggs with minced celery, scallions, and fresh dill, salt and pepper, and mayonnaise season with Dijon mustard and lightened with yogurt two to one.
PER SERVING: Less than 1 gram carbohydrate, 6 grams protein per egg used.
Stuff a medium tomato with it for another 4.1 grams carbohydrate
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Greek Salad
Cut up ½ medium ripe seeded tomato, ½ medium green pepper, and ½ peeled and seeded cucumber and toss into a salad bowl. Add a slice of sweet onion separated into rings, minced garlic clove, some chopped fresh dill, and lots of chopped parsley. Drizzle olive oil and red wine vinegar over the salad and top it with an ounce of crumbled feta cheese.
PER SERVING: 8 grams carbohydrate, 3 grams protein
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Ham and Cheese Salad
Sliver a ¼-inch-thick slice of deli baked (or Black Forest) ham along with an ounce of Jarlsberg or Gruyere cheese. Mix with ½ cup sliced raw mushrooms, a little chopped celery, minced parsley, and a couple of tablespoons of freshly grated Parmesan cheese. Shake up the dressing in a screw-top jar: 1 table spoon olive oil, 1 teaspoon rice or white wine vinegar, ½ teaspoon Dijon green peppercorn mustard, salt, and a tablespoon of heavy cream.
PER SERVING: 3 grams carbohydrate, 19 grams protein
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Chicken Salad
Pull the meat from a carry out rotisserie chicken and mix with minced scallions, parsley, celery, and capers (or chopped stuffed green olives) and light mayonnaise mixed half and half with sour cream.
PER SERVING: 3 grams carbohydrate, 21 grams protein
· Or mix the chicken with curried mayonnaise, grated orange zest, and yogurt. Add slivered jicama or water chestnuts for crunch and minced cilantro for sparkle. Serve with a couple slices of fresh ripe mango or papaya and ½ diced avocado.
PER SERVING: 10 grams additional carbohydrate, 2 grams protein
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Tuna Salad
Flake the tuna and mix minced scallions, parsley and grated lemon zest. Press a clove of garlic into the mayonnaise and add a squeeze of fresh lemon juice.
PER SERVING: 2 grams carbohydrate, 24 grams protein
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Cottage Cheese and Tomato
Mix 1/3 cup cottage cheese with lots of minced parsley and a minced clove of garlic. Stuff a medium tomato and serve over a big mixed green salad.
PER SERVING: 6.5 grams carbs, 14 grams protein
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Parsley Salad
This salad tastes wonderful with grilled lamb or roast chicken. Pull the leaves off a bunch of parsley and measure out 1 cup. Dress the parsley leaves with fresh lemon juice and freshly grated Parmesan cheese, salt, and pepper. You don't really need oil, but you can add a little olive oil if you like. Sliver 1 sun-dried tomato and toss it in.
PER SERVING: 6.6 grams carbs
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Melon and Prosciutto
Slice ¼ 5-inch cantaloupe and wrap each slice in thin Prosciutto slices. Arrange the wrapped melon slices on a plate and add a couple of wedges of lime to squeeze over them. Pass the peppermill,
PER SERVING: 10 grams carbs, 4 grams protein
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Indonesian Vegetable Salad with Peanut Sauce
Serves 2

½ cup bean sprouts
1 cup very thinly sliced red cabbage
½ cup sliced young green beans
½ cup chopped zucchini
¼ large red bell pepper, cut into thin strips
2 tablespoons creamy natural peanut butter
¼ cup Thai unsweetened coconut milk
1 garlic clove, pressed
½ teaspoon Thai hot chili sauce or to taste
1-tablespoon tamari or soy sauce
Pinch of NutraSweet or Equal
1/6 lime in a wedge
Water as needed
8 scallions, trimmed and quartered
2 tablespoons grated carrot
½ cucumber, peeled if waxed, sliced
3 cups spinach, washed and dried
2 hard cooked eggs, sliced

Pour boiling water over the bean sprouts and let them sit for only a second. Strain and reserve. Steam the cabbage, beans, zucchini, and red pepper in he microwave together until crisp-tender, about 5 minutes. In a small bowl, mix the peanut butter, coconut milk, garlic, chili sauce, tamari, and NutraSweet into a sauce using the back of a spoon. Squeeze the lime wedge into the sauce. Add water to the sauce to bring it to the consistency of heavy cream, Adjust the seasoning. Arrange the cooked and raw vegetables around a wedge of spinach, keeping each variety separate. Overlap the egg slices in the center and serve the salad with the peanut saucer in the side.
PER SERVING: 15 grams carbohydrate, 8.5 grams protein
· Serve with broiled or charcoal-grilled pork baby back ribs rubbed with salt and cayenne pepper.
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Caesar Salad with Shrimp
Serves 2

4 hearts of romaine, broken into bite-size pieces
Dressing:
6 tablespoons olive oil
2 tablespoons fresh lemon juice
salt and pepper to taste
pinch of Worcestershire sauce
½ inch squeeze of anchovy paste from a tube (optional)
1 egg yolk

Topping:
2 tablespoons freshly grated Parmesan cheese
12 large shrimp, cooked and peeled
12 garlic croutons

Put the romaine into a salad bowl. Put the dressing ingredients in a screw top jar and shake vigorously. Taste for seasoning and adjust - the dressing should be lemony and piquant. Toss the greens with enough dressing to coat the leaves, reserving a little. Sprinkle the leaves with the grated Parmesan. Dip the shrimp into the reserved dressing and place them on top of the salad along with the garlic croutons. (Make the croutons from diced rustic bread. Coat them with garlic olive oil and toast on a baking sheet in a 375' oven until golden and crisp.)
PER SERVING: 9 grams carbohydrate, 13 grams protein
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Barbecued Pork, Zucchini, and Roasted Red Pepper Salad
Serves 2

Dressing:
¼ cup olive oil or avocado oil
2 tablespoons sherry vinegar
1 garlic clove, pressed
¼ teaspoon ground cumin
salt and pepper to taste

Salad:
Any amount of mixed salad greens
1 cup sliced mixed green and yellow summer squash
¼ cup diced jicama
1 canned roasted red pepper, torn into strips
any amount of barbecued pork tenderloin, sliced*

Shake the dressing in a screw top jar. Toss the salad vegetables with the dressing and arrange the cold pork slices around the edge of the salad.
PER SERVING: 8 grams carbohydrate
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Spinach, Avocado, Bacon, and Goat Cheese Salad
Serves 2

Salad:
Any amount of spinach leaves
3 celery ribs, cut into 2 inch sticks lengthwise
6 scallions, trimmed and quartered
2 ounces goat Gouda or any firm goat cheese, cut into thin strips
1 medium Hass avocado, sliced

Dressing:
¼ cup sunflower or light olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon honey mustard
2 teaspoons minced fresh dill
salt and pepper to taste

Toppings:
4 strips of smoked bacon, cooked and crumbled
2 tablespoons roasted sunflower seeds

*To barbecue the pork, rub pork tenderloin all over with 1 tablespoon olive oil mixed with a minced garlic clove, ¼ teaspoon oregano, 1/8 teaspoon ground cumin, and a jolt of liquid smoke and Tabasco. Massage the seasonings into the meat. Broil the pork 4 inches from the heat for 6 minutes on each side.

Toss the salad ingredients with the blended salad dressing and add the toppings.
PER SERVING: 9 grams carbohydrate, 12 grams protein
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Hot Potato Salad
This tasty potato salad could be served alongside grilled or barbecued meat.

GLYCEMIC INDEX: 62
NUTRIENTS PER SERVING:
Calories….………………120
Fat….……………………..3g
Carbs……………..………16g
Fiber………………………3g

12 ozs. (about 12) tiny new potatoes, halved
½ (3 ozs.) pepper (any color)
½ red Spanish onion or 1 large shallot or scallion
1 small (4 ozs.) zucchini
1 tablespoon mayonnaise
1 tablespoon light sour cream
2 teaspoons grainy mustard
1 clove garlic, crushed
squeeze of lemon juice

1. Boil unpeeled potatoes until just tender.
2. While the potatoes are cooking, cut the pepper, onion and zucchini into very fine slivers.
3. Mix mayonnaise, sour cream, mustard, garlic, and lemon juice together.
4. Drain the potatoes and toss the hot, cooked potatoes in the dressing.
5. Make a bed of the raw vegetables on the serving plates and top with the hot potato salad.
SERVES 4
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Mushroom and Bulgar Salad
This super high fiber salad is a variation on tabouli. Choose small mushrooms to blend into the salad nicely.

GLYCEMIC INDEX: 48
NUTRIENTS PER SERVING:
Calories……………………176
Fat……..…………………..1g
Carbs……………..………..37g
Fiber……………………….

1 cup (4.5 ozs.) bulgur (cracked wheat)
1 cup (4.5 ozs.) button mushrooms, canned, drained, sliced
3 scallions, green part only, finely chopped
½ cup (1 oz.) finely chopped fresh parsley
2 tablespoons reduced calorie French dressing

1. Place bulgur and water to cover in a small saucepan. Cover and let simmer until water is absorbed (about 15 minutes).
2. Combine with the remaining ingredients in a bowl. Toss well and serve, warm or chilled.
SERVES 4
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Pasta and Bean Salad
A summer salad full of flavor. Easy to prepare with canned beans.

GLYCEMIC INDEX: 37
NUTRIENTS PER SERVING:
Calorie………………130
Fat………………………4g
Carbs………………….19g
Fiber…………………….4g

1 cup (4 ozs.) cooked pasta (e.g. shells, elbows, twists)
1 cup (6.5 ozs.) cooked or canned red kidney beans, well drained
3 scallions, green part only, finely chopped
1 tablespoon finely chopped fresh parsley

Dressing:
1 tablespoon olive oil
1 tablespoon wine vinegar
1 teaspoon Dijon mustard
1 clove garlic, crushed
freshly ground black pepper

1. Combine the pasta, beans, scallions and parsley in a serving bowl.
2. For the dressing, combine the oil, vinegar, mustard, garlic and pepper in a screw top jar; shake well to combine.
3. Pour the dressing over the pasta mixture and toss well.
SERVES 4
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Red Bean Salad
Serve this delicious salad over crisp lettuce leaves if desired.

GLYCEMIC INDEX: 52
NUTRIENTS PER SERVING:
Calories…..………………131
Fat………………..………..4g
Carbs………….…….……19g
Fiber……..…………………7g

15 ½ oz. can red kidney beans, rinsed and drained
1 medium white onion (4 ozs.), finely chopped
1 medium green pepper (5 ozs.), finely chopped

Dressing:
1 tablespoon red wine vinegar
1 tablespoon olive oil
pinch salt
1 teaspoon French mustard
1 clove garlic, crushed, or 1 teaspoon minced garlic
dash Tabasco sauce
freshly ground black pepper

1. Combine the beans, onion and green pepper in a bowl.
2. For the dressing, combine all the ingredients in a screw-to jar; shake well.
3. Add the dressing to the bean mixture and toss well. Cover and refrigerate overnight to develop flavor.
SERVES 4
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White Bean Salad
Simple, refreshing and sustaining, this salad also travels well to work or school.

GLYCEMIC INDEX: 36
NUTRIENTS PER SERVING:
Calories……………………109
Fat….……………………….3g
Carbs………………………15g
Fiber…..…………………….4g

19 ozs. can cannellini beans
1/3 medium red onion, finely diced
6 sprigs fresh parsley, minced
1/8 teaspoon garlic powder
1 tablespoon olive oil

1. Drain beans, discarding liquid. Place in small serving bowl.
2. Add remaining ingredients. Mix well.
3. May be served cold or at room temperature.
MAKES 5 ½-CUP SERVINGS
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Tortellini Salad
When prepared in advance, the melding of the varied flavors in this one-dish meal is a palatable delight.

GLYCEMIC INDEX: 50
NUTRIENTS PER SERVING:
Calories……………..227
Fat…………………..16g
Carbs……………….20g
Fiber………………….2g

Dressing:
2/3cup olive oil
1/3cup balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons fresh parsley, finely chopped
1 lb. cheese tortellini
4 cups fresh broccoli (2 large stalks) cut in small pieces
2 sweet red peppers cut in 1-inch julienne strips
½ cup scallions, coarsely chopped
4 ozs. boiled ham, ½ inch thick slice, cubed
1 ozs. pine nuts, toasted
¼ cup grated cheese

1. In a small bowl, whisk together dressing ingredients. Set aside.
2. Cook tortellini in boiling water according to package directions.
3. While tortellini are cooking, prepare vegetables: cook broccoli
until just tender; spray frying pan with vegetable spray, heat pan
and sauté peppers and scallions for two minutes, stirring constantly.
4. In a large serving bowl, mix vegetables, ham cubes and pine nuts.
5. Drain cooked tortellini and add them to vegetable mixture.
6. Pour dressing over salad and toss thoroughly. Serve at room temperature or chilled.
MAKES 13 1-CUP SERVINGS
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Lunch Box Salad
A low G.I. salad that makes a tasty alternative to a sandwich. It could be made up the night before, but don't add the dressing until the day of eating.

GLYCEMIC INDEX: 52
NUTRIENTS PER SERVING:
Calories…..……………..293
Fat………………………..7g
Carbs……………..…….36g
Fiber…..……………….10g

About 2 cups shredded lettuce
1 cup (5 oz.) canned mixed beans, drained
1 cup combined chopped raw vegetables, tomato, mushrooms, onion, cucumber, celery, capsicum, radish, cauliflower, carrot)- in bite sized pieces
1 slice (1 oz.) ham, chopped into small pieces (optional)
2 tablespoons grated cheddar cheese
low fat salad dressing

1. In a plastic container, place the lettuce. Top with the beans, vegetables and ham if desired.
2. Drizzle dressing over the top and sprinkle over the cheese.
3. Refrigerate until lunch time or enjoy immediately.
Serves 3
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MAIN DISHES

Antipasto Supper
Serves 2

This long list of ingredients shouldn't intimidate you since there's no cooking involved. A great antipasto can be put together in minutes.
Arugula or other flat salad greens
3 tablespoons Hellmann's Light mayonnaise
2 large garlic cloves, pressed
1 tablespoon fresh lemon juice
1 6 1/2 ounce can white tuna, packed in oil
1 teaspoon tiny capers or minced large capers
½ cup Progresso or Giovanni's eggplant caponata
¼ cup oil packed artichoke hearts
Red wine vinegar
Salt and pepper to taste
4 slices of imported prosciutto
1 tablespoon whipped cream cheese with minced onion
8 slices of Italian hard salami
4 scallions split lengthwise
2 red-hot cherry peppers or pickles okra
8 mushrooms, thinly sliced
Oil and vinegar
Fresh thyme leaves
8 cherry tomatoes
8 Italian or Greek black olives
2 ounces ricotta salata or fresh mozzarella, cut into strips

Line a round serving platter with arugula leaves. Mix the mayonnaise, garlic, and lemon juice in a small dish. Turn out the tuna onto paper towel to drain, keeping the fish in the round compressed shape. Blot the top and sides and set the round of tuna in the center of the platter. Spread with the garlic mayonnaise and dot with capers. Set all the other components around the tuna like the spokes of a wheel: First the canned caponata. Drain the artichoke hearts and drizzle some red wine vinegar over them. Add salt and pepper. Next, ruffle the prosciutto. Then place a dot of the cream cheese on the center of each slice of salami. Place the white end of a scallion half on the dot and gather the salami up around it, using the cream cheese as the "glue." Next lay out the cherry peppers or okra. Dress the sliced mushrooms with oil and vinegar and the leaves from a couple of stems of fresh thyme. Arrange the tomatoes, the olives, and finally some fingers of cheese.
PER SERVING: 12 grams carbohydrate, 31.5 grams protein
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Tex-Mex Cheese Flan with Chunky Salsa
Serves 2

These puffy little flans are not only versatile and ready in a flash but are perfect for company, as either an accompaniment or a first course.

Vegetable or olive oil spray
1 jumbo egg
¼ cup nonfat ricotta or large curd cottage cheese
¼ cup grated Monterey Jack cheese, lightly packed
1 tablespoons minced cilantro (optional)
Salt and pepper to taste
2 tablespoons chunky Mexican salsa
2 cilantro sprigs for garnish

Preheat the oven to 350'. Lightly spray two ½ cup soufflé ramekins or custard cups. Put all the ingredients except the salsa and cilantro sprigs in a blender or food processor. Blend or process until very smooth and creamy. Divide the mixture between the ramekins- they should be about two-thirds full. Bake for 20 minutes or until nicely domed and puffed. Run a sharp knife around the edge of the ramekins and turn the flans out onto serving plates. Top with a tablespoon of salsa, garnish with cilantro, and serve immediately.
PER SERVING: 4 grams carbohydrate, 12 grams protein
· Serve the flan with chicken sausage and a large mixed green salad with ½ avocado, sliced.
PER SERVING: An additional 7 grams carbohydrate, 24 grams protein
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Italian Flan

Use grated fontina cheese or half fontina and half fresh mozzarella- try smoked mozzarella. Blend smoothly with 1 egg. Salt and pepper to taste. Arrange a couple of basil leaves or one large one on the bottom of the ramekin before filling it. Top the finished flan with a tablespoon of hot marinara sauce (additional 1 gram carbohydrate).
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Feta-Dill Flan with Shrimp

Use 1/4 cup cottage cheese, 1/4 cup crumbled feta, minced dill, and 2 minced scallions in the flans (blend smoothly with 1 egg). Salt and pepper to taste. Serve with 6 large shrimp, tails on, sautéed in olive oil with minced garlic and a sprinkle of hot red pepper flakes. Just before serving, toss a large handful of baby spinach leaves into the shrimp and toss until the spinach wilts but remains bright green.
PER SERVING: An additional 5.5 grams carbohydrate, 11 grams protein
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Cod with Tomato Shrimp Sauce

Mix 2 tablespoons crème fraiche or sour cream with minced chives, a squeeze of sun-dried tomato paste from a tube, a pinch of cayenne, and a squeeze of lemon. Fold in 1 ounce chopped cooked shrimp and serve the sauce over a thick 4-ounce fillet of cod steamed in the microwave.
PER SERVING: 3 grams carbohydrate, 36 grams protein
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Creamed Chipped Beef with Mushrooms
Stouffer's creamed chipped beef has 5 grams carbohydrate per ½ cup. Add ¼ cup sautéed mushrooms, 1 tablespoon minced scallions, and a dash of Tabasco. (Serve it over 10 steamed spears of fresh asparagus for an extra 5 grams carbs.)
PER SERVING: 7 grams carbs, 9 grams protein
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Sausage and Peppers with Zucchini
Sauté 3 ounces of your favorite sausage, links or patties, with ½ cup chopped red or green bell pepper, ¼ cup chopped onion, and ½ cup chopped zucchini.
PER SERVING: 7.5 grams carbs, 21 grams protein
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Dilled Pancakes with Smoked Salmon
Make the pancakes adding minced fresh dill and minced scallions to the batter and leaving out the sweetener. Stack 5 of the pancakes with a teaspoon of sour cream and a thin slice of smoked salmon on top of each one.
PER SERVING: 13 grams carbs, 28 grams protein
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Ham Steak with Beet Salad
Roast 2 medium beets at 375 degrees for about 40 minutes or until a knife tip easily pierces the beet. Cool the beets and slip off the skins. Sliver the beets and dress them with 2 tablespoons minced scallion and ¼ cup heavy cream mixed with a scant teaspoon horseradish mustard (or mix your own), salt and pepper, and a few drops of fresh lemon juice. Serve with a grilled 3-ounce ham steak.
PER SERVING: 13 grams carbs, 22 grams protein
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Stir-Fry Dishes
Simple vegetable stir-fries with the addition of thinly sliced beef, chicken, pork, tofu, or whole shrimp are perfect hurry-up, low-carb meals. Choose from mushrooms, green bean, eggplant, red pepper, bok choy, asparagus, scallions, baby corn, carrots, spinach, snow peas or sugar snaps, celery, bamboo shoots, and water chestnuts. Heat the wok until it's hot and add peanut oil, minced garlic, a slivered coin of ginger, and a dried hot chili or tow if you like your stir-fries spicy. Briefly toss and cook the vegetables. Add the meat back in and season with soy sauce, tamari, oyster sauce, or one of the many good liquid stir-fry seasonings available at gourmet stores. Check labels; some of these are loaded with carbs.
PER SERVING: Carb gram counts will vary according to the vegetable chosen. Watch the quantities!
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Garlic Shrimp with Salsa
Sauté jumbo shrimp in garlic oil and add a tablespoon of hot Mexican salsa to each serving. Serve with a mixed green salad with ½ sliced avocado and 4 or 5 strips of jicama.
PER SERVING: 5 grams carbohydrate, 21 grams protein
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Salmon Olivada
Smear olivada paste over a thick salmon fillet or steak and broil it. A 6-ounce salmon steak provides 42 grams protein.
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Cheese Toast with Tomato, Bacon, and Avocado
Melt 1 ounce grated cheese on 1 Jaret toast with a thin slice of tomato in the bottom. Top with 2 slices of crisp bacon and a slice of avocado.
PER SERVING: 7 grams carbohydrate, 11 grams protein
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Nutty Chicken Thighs
Serves 2

These crunchy baked chicken thighs are close cousins to southern fried chicken.

4 tablespoons (1/2 stick) butter, melted
¼ cup peanut oil
1 egg, lightly beaten with 3 tablespoons buttermilk
¼ cup ground raw peanuts
1 tablespoon sesame seeds
2 tablespoons flour
Salt and pepper to taste
4 chicken thighs

Preheat the oven to 350'. Mix the melted butter with the oil and pour it into a shallow ovenproof pan. Slide the pan into ht oven while you dip the chicken. Whisk the buttermilk and egg together in a flat soup bowl and mix ground peanuts, seeds, flour, and seasoning in another. Dip the chicken pieces into the buttermilk/egg and then coat completely with the dry mixture. Place the chicken in the hot pan, spooning up the butter and oil to completely moisten the coating. Bake for 30 to 40 minutes or until the chicken is well browned and crisp.
PER SERVING: 10 grams carbohydrate, 40 grams protein

· Serve the chicken with a large green salad, including some spinach, a few thinly sliced red onions rings, and 4 halved cherry tomatoes. Dress the salad with olive oil, red wine vinegar, and a dash of balsamic vinegar.
PER SERVING: An extra 3 grams carbohydrate

Maintenance Additions:
Serve each portion of chicken with ½ cup steamed whole skinny green beans and coleslaw. To make the coleslaw, mix ½ cup shredded raw cabbage with 2 tablespoons grated carrot, ¼ minced sweet red pepper, and a scant tablespoon of Hellmann's Light mayonnaise with a splash of apple cider vinegar.
PER SERVING: An extra 9 grams carbohydrate, 2 grams protein
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Chicken with Chevre, Smoked Bacon, and Pepper Salsa
Serves 2

4 single chicken breasts, pounded thin
¼ cup soft goat cheese
2 thick slices of smoked bacon, diced
2 garlic cloves, minced
½ cup chopped onion
½ cup chopped mixed peppers (red, green, yellow, and jalapeno)
2 tablespoons minced cilantro

Spread 2 of the pounded chicken breasts with the cheese. Cover them with the remaining chicken breasts and sandwich them together, securing them with toothpicks. Fry the diced bacon in a skillet large enough to hold the chicken breasts. Remove the crisp bacon and set aside. Pour off all but 2 tablespoons of the bacon fat. Sauté the garlic, onion, and mixed pepper salsa until limp but not soft. Toss in the cilantro. When you're ready to serve, cook the chicken in the microwave for about 5-6 minutes. Top the chicken with the salsa and bacon.
PER SERVING: 6 grams carbohydrate, 35 grams protein
· Serve with a mixed green salad with slices of ½ avocado, 3 to 4 cherry tomatoes, and a lime vinaigrette.
PER SERVING: An extra 8 grams carbohydrate, 2 grams protein
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Turkey Burgers with Red Wine Sauce
Serves 2

3 tablespoons olive oil or butter
2 tablespoons chopped shallot
2 garlic cloves, minced
pinch of dried thyme
pinch of dried rosemary
pinch of dried oregano
1 teaspoon mustard with green peppercorns
1 cup Zinfandel or other fruity red wine
¾ pound ground turkey or mixed chicken and turkey

Heat the oil in a small skillet and sauté the shallot and garlic over medium heat until wilted but not brown, about 2 minutes. Add the dried herbs and mustard and mix well. Add the red wine and reduce by half over high heat. Loosely form the meat into 2 patties and fry them over medium heat in another small skillet. Cook the burgers about 6 minutes on each side. Pour the sauce over the burgers.
PER SERVING: 8 grams carbohydrate, 36 grams protein
· Serve with ½ cup chopped mushrooms sautéed with ½ cup chopped green and yellow summer squash.
PER SERVING: An extra 3 grams carbohydrate
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Gruyere and Zucchini Frittata with Sausage
In a non-stick omelet pan, melt butter and sauté ½ cup matchstick-cut zucchini with salt and pepper until it's tender. Pour in 3 beaten eggs and a handful of grated Gruyere cheese. Cook over low heat, continually lifting this flat omelet to let the uncooked portion flow to the bottom of the pan. Serve with a couple of small grilled sausages.
PER SERVING: 3.1 grams carbs, 31 grams protein
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Lemon Chicken with Choron Sauce
Serves 2

This sauce is a French classic, named after the chef who invented it.

1 roasting chicken or carryout rotisserie chicken
Salt and pepper to taste
3 lemons
6 garlic cloves, peeled
½ medium onion
Olive oil

Choron Sauce:
3 egg yolks
2 tablespoons fresh lemon juice
½ teaspoon salt
pinch of cayenne pepper
3 ½ tablespoons butter
¼ cup tomato puree

If you're roasting your own chicken, preheat the oven to 375'. Rinse the chicken inside and out and pat dry. Salt and pepper the cavity. Pierce the lemons all over with a fork and stuff them into the chicken along with the garlic and the half onion cut in two. Skewer the cavity closed (using meat skewers or wooden kebab sticks) and tie the legs together. Rub the chicken with olive oil and roast for 1 to 1 ½ hours, depending on its size. Remove the chicken from the oven, discard the stuffing, and let the bird sit while you make the sauce. Beat the yolks in a blender until thick and yellow. Add the lemon juice, ½ teaspoon salt, and the cayenne. Melt the butter in the microwave and, while still hot, drizzle it slowly into the yolks with the blender running. The sauce will thicken quickly. Add the tomato puree and pour the warm sauce over the carved chicken.
PER SERVING: 4 grams carbohydrate, 45 grams protein (per 6-ounce portion)
· Serve with 1 cup buttered steamed broccoli with toasted pine nuts.
PER SERVING: An extra 3 grams carbohydrate, 2 grams protein
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Chicken Breasts Stuffed with Prosciutto and Mozzarella
Serves 2

2 whole chicken breasts, boned and split
4 paper thin slices of prosciutto
4 thin slices of mozzarella
1 tablespoon Pillsbury Shake & Blend flour
3 tablespoons olive oil
2/3 cup dry white wine
½ cup tomato sauce
¼ teaspoon dried oregano
salt and pepper to taste
minced parsley for garnish

Pound the chicken breasts between 2 pieces of wax paper until very thin. Put a slice of prosciutto and a slice of cheese on top of each. Roll the chicken breasts up, tucking in the sides and securing the ends with toothpicks. Sprinkle each breast very lightly with the instant flour. Brown the rolls in the olive oil in a sauté pan over medium high heat and transfer them to a microwave safe covered dish. Pour the wine into the sauté pan and simmer vigorously, scraping up any browned bits and reducing the wine by half. Add the remaining ingredients and simmer for another minute or two. Pour over the chicken rolls and microwave on high for 3 to 4 minutes. Garnish with minced parsley.
PER SERVING: 10 grams carbohydrate, 42 grams protein
· Serve with a mixed green salad with arugula and bitter greens or spinach. Add ¼ cup canned marinated artichoke hearts to each serving.
PER SERVING: An extra 3.5 grams carbohydrate, 1-gram protein
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Chicken Chile Verde with Pepitas
Serves 4

3 tablespoons peanut oil
4 chicken thighs and 4 breasts, boned
4 garlic cloves, minced
½ cup chopped onion
salt and pepper to taste
2 teaspoons ground cumin
4 tomatillos, husked and finely chopped
1 cup chopped canned mild green chilies
2 to 3 canned jalapenos to taste, minced
½ cup chicken broth
¼ cup minced cilantro
1 tablespoon per serving roasted, shelled pumpkin seeds
2 tablespoons sour cream

Heat the oil in a large skillet over medium heat. Sauté the chicken in the oil until golden, about 4 minutes on each side. Add the garlic and onion reduce the heat, and cook until the garlic is soft, about 3 minutes.
Add salt and pepper and sprinkle in the cumin. Add the tomatillos, chilies, and broth. Cover and simmer until the chicken is tender and the sauce thickened, about 30 minutes. Add the cilantro and serve the chicken sprinkled with the pumpkin seeds and a dollop of sour cream.
PER SERVING: 7.5 grams carbohydrate, 46 grams protein
· Serve with ½ sliced avocado on Caesar salad.
PER SERVING: An extra 3.7 grams carbohydrate, 2 grams protein
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Barbecued Chicken Wings
Serves 10

The secret is to cook the wings long and slowly, then dunk them in the sauce just before serving. Be careful not to burn the wings-if you don't have a cover on your grill, just use a big piece of foil.

The Sauce:
1 cup water
½ cup olive oil
½ cup vinegar, white or apple cider
2 tablespoons chili powder
½ teaspoon cayenne pepper
Mix the sauce ingredients together in a saucepan and bring to a boil over high heat. Boil 5 minutes, and then set aside.

The Wings:
5 pounds chicken wings
salt and pepper

Prepare a grill for barbecuing. Snip the wing tips off and sprinkle the wings with salt and pepper. Arrange the wings on the grill when the coals are glowing red and covered with white ash or set the grill for medium hot. Cook the wings covered for 1 to 1 ½ hours, turning frequently, until the wings seem a bit dry. Remove the wings from the grill and immediately dunk them in the sauce. Arrange on a platter and serve.
PER SERVING: 1.4 grams carbohydrate, 38 grams protein
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Baked Grouper with Parsley and Lemon
Serves 2

¾ to 1 pound grouper, flounder, or any firm white fish fillet
1 egg beaten with 1 tablespoon milk
3 tablespoons wheat germ
2 tablespoons freshly grated Parmesan cheese
1 tablespoon almond or olive oil
1 tablespoon butter
2 tablespoons minced parsley
1 teaspoon grated lemon zest

Soak the fish in the egg wash for 30 minutes. Mix the wheat germ with the Parmesan and dip the fish into it on both sides to form a light coating- no more than needed. Preheat the oven to 375'. Heat the oil and butter together in a nonstick skillet with an ovenproof handle and lightly brown the fillet on both sides over medium heat. Remove the skillet to the oven and bake for 15 minutes or until the fish is firm. Garnish with parsley and lemon zest.
PER SERVING: 4.5 grams carbohydrate, 47 grams protein
· Serve with ½ cup peeled, seeded, and chopped cucumber sautéed in butter with 1 tablespoon grated carrot.
PER SERVING: An extra 4 grams carbohydrate
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Coconut Salmon
Serves 2

¼ cup peanut oil
2 large shallots, thinly sliced
1 tablespoon turmeric
pinch of cayenne pepper
pinch of ground mace
¾ pound salmon fillet, cut into 2 servings
½ cup Thai unsweetened coconut milk
cilantro sprigs for garnish

In a small skillet, heat the peanut oil over medium high heat. When it's very hot, add the shallots and fry until deep brown, about 5 minutes. Strain them out onto a folded paper towel to crisp-set aside. Mix the spices in a small saucer and dip the salmon into them, rubbing the fillets all over to coat them lightly. Put the salmon into a covered microwave-safe dish and pour in the coconut milk. Microwave on high for about 3 minutes or until the salmon is opaque and just firm to the touch. Serve with the crispy shallots on top and a sprig of cilantro.
PER SERVING: 3 grams carbohydrate, 36 grams protein
· Serve with 1 cup sautéed fresh or cooked frozen spinach. Sauté the fresh spinach in a tablespoon to more of olive oil and a minced garlic clove or lightly butter the cooked frozen spinach. Add salt and pepper.
PER SERVING: An extra 3 grams carbohydrate, 5.4 grams protein
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Portobello Mushrooms Stuffed with Salmon and Spinach
Serves 2

2 large Portobello mushrooms, stemmed
3 teaspoons sunflower oil or light olive oil
salt and pepper to taste
2 tablespoons minced scallion
½ pound salmon fillet, skinned and chopped
1 10-ounce package frozen whole leaf spinach, thawed
3 tablespoons cream cheese

Brush the mushrooms with the oil, and salt and pepper them. Broil them upside down for 3 minutes. Preheat the oven to 375'. Sprinkle a tablespoon of minced scallion on each mushroom and divide the chopped salmon between them. Cook the spinach according to the microwave instructions and drain well. Blot out most of the water and chop it coarsely. Put 1 cup of the spinach back in the microwave with the cream cheese just to melt the cheese. Mix it well with a fork. Add salt and pepper. Pile the spinach over the salmon and bake the stuffed mushrooms for 20 minutes.
PER SERVING: 4 grams carbohydrate, 29 grams protein
· Serve with a lettuce and tomato salad.
PER SERVING: An extra 4 grams carbohydrate
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Grilled Tuna Steak with Gingered Slaw
Serves 2

2 tablespoons avocado or light olive oil
¼ teaspoon Sriracha Thai chili sauce or other hot sauce
2 tuna steaks, 1 inch thick

Gingered Slaw:
2 cups very thinly sliced red cabbage
2 cups very thinly sliced Napa cabbage
6 scallions, trimmed and slivered lengthwise
½ cup skinny green beans, slivered lengthwise
¼ large yellow bell pepper, cut into thin strips
Salt and pepper to taste

Dressing:
½ teaspoon toasted sesame oil (Asian)
3 additional tablespoons avocado or sunflower oil
1 tablespoon rice wine vinegar
1 teaspoon soy sauce
1 tablespoon sesame seeds
2 teaspoons minced pickled ginger
Small pinch of NutraSweet or Equal or a couple of drops of Sweet 10

Mix the oil and chili sauce and rub it into the tuna steaks on both sides. Combine all of the prepared vegetables in a large bowl. Lightly salt and pepper them. Whisk together the dressing ingredients. Grill the steaks over white ash-coated coals, or sauté them for about 1 minute on each side. Toss the salad and serve.
PER SERVING: 10 grams carbohydrate, 29 grams protein
· Tuna cooks particularly fast because of its oil content, so be sure not to overcook it or it will be very dry. As soon as the steak hits the heat you can actually monitor the cooking process by watching the edge of the meat. The opaque gray color will rise like a thermometer. Turn the steak before the color line reaches the center and remove it from the heat while the center is still red.
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Crab Cakes
Serves 2

½ pound lump or backfin crabmeat
2 tablespoons Hellmann's mayonnaise
1 tablespoon sour cream
Tabasco sauce to taste
3 scallions, both white and green parts, minced
2 tablespoons minced parsley
1 teaspoon capers, chopped, or ¼ teaspoon lemon zest
6 Sunshine oyster crackers, finely crushed
2 teaspoons Wonder flour
2 tablespoons butter

Pick over the crabmeat to remove any cartilage without breaking up the lumps. Mix together the next 6 ingredients and fold carefully into the crabmeat. Add the crushed oyster crackers and lightly form the meat into 4 round cakes without compressing it. Refrigerate the cakes for 1 hour. Lightly dust both sides with presifted flour. Melt the butter in a skillet large enough to hold the crab cakes. Sauté them in the melted butter over medium low heat until golden brown and heated through, about 4 minutes on each side.
PER SERVING: 5 grams carbohydrate, 28 grams protein
· Serve with ½ avocado stuffed with radish salad: mix finely slivered red and white radishes with salt and pepper, and then drizzle with a little balsamic vinegar.
PER SERVING: An extra 4 grams carbohydrate, 2 grams protein
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Scallops and Ham with Honey Mustard Sauce
Serves 2

2 scallions, minced
3 thin slices of domestic prosciutto or Black Forest ham
1 tablespoon safflower or light olive oil
12 large sea scallops
2 tablespoons Dijon honey mustard
1 teaspoon grated fresh ginger with juice
2 teaspoons Chinese oyster sauce

In a nonstick pan, sauté the scallions and ham in the oil over medium heat until the ham is lightly frizzled and the scallions soft, about 3 minutes. Blot the scallops dry on paper towels. Push the ham and scallions to the side of the pan and sauté the scallops over medium-high heat, turning them frequently. When the scallops have patches of golden brown, reduce the heat and add the mustard, ginger, and oyster sauce. Toss all the ingredients together and simmer until the scallops are cooked through.
PER SERVING: 4 grams carbs, 12 grams protein
· Serve the scallops with ½ cup sugar snap peas or snow peas stir-fried with 2 sliced water chestnuts and mushrooms.
PER SERVING: an extra 6.5 grams carbs, 1 gram protein
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Greek Shrimp with Feta Cheese
Serves 2

3 tablespoons olive oil
2 garlic cloves, minced
hot red pepper flakes to taste
½ teaspoon crushed dried oregano
½ cup strips of drained canned Italian plum tomatoes
3 tablespoons bottled clam juice
2 tablespoons chopped fresh dill
1 tablespoon drained capers
salt and pepper to taste
1 ½ tablespoons butter
12 to 16 large shrimp, peeled but tails left on
3 tablespoons crumbled feta cheese

In a small skillet over medium heat, sauté the garlic, pepper flakes, and oregano in the olive oil until the garlic is soft and golden, about 2 minutes. Add the tomatoes and clam juice and simmer until most of the liquid evaporates, about 3 minutes. Add the dill, capers, and salt and pepper. Preheat the oven to 400 degrees. Pour the sauce into a bowl and wipe out the skillet. Heat the butter over medium-high heat until it starts to brown. Toss and sauté the shrimp very briefly-just sealing and glazing the exterior and not cooking them through. Divide the shrimp between 2 ovenproof gratin dishes, arranging the tails up. Spoon the sauce over the shrimp and sprinkle the cheese on top. Bake for 15 minutes.
PER SERVING: 4.5 grams carbs, 15 grams protein
· Serve with a big green salad.
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Beef Provencal
Serves 4
Make this dish the day before you plan to serve it to give the flavors a chance to develop fully.
¼ pound sliced slab bacon
2 pounds boneless chuck or rump roast, cut into 2-inch cubes
2 medium onions, quartered
salt and pepper to taste
1 small fennel bulb, trimmed and thinly sliced
1 head of garlic, separated into cloves and peeled
6 large strips of orange zest
1 bay leaf
pinch of dried thyme
1 cup full-bodied, fruity red wine
1 cup canned beef broth
12 Mediterranean black olives, pitted
Use a 12-inch sauté pan with a tight lid. Sauté the bacon over medium heat until crisp and set it aside. Leave the bacon fat in the pan. Brown the meat and glaze the onions and add the rest of the ingredients except the olives, barely covering them with the liquid. Cover the pan and simmer the stew over very low feat for a couple of hours. Let it cool with the cover on, then refrigerate. Before reheating the next day, skim off any solidified fat that's risen to the surface. Serve the stew garnished with the crumbled bacon and the black olives along with large green salad vinaigrette sprinkled with grated parmesan.
PER SERVING: 8 grams carbs, 60 grams protein
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Zesty Beef Sangria
Serves 4
Since leftovers of this dish are delicious, this recipe makes enough for 2 meals for 2 people.
2 pounds rump roast, chuck or brisket
2 tablespoons chili powder
salt to taste
¼ pound smoke slab bacon, diced
¼ cup chopped onion
4 garlic cloves, minced
2 canned chipotle chilies, minced (optional)
1 cup Zinfandel or Spanish Rioja
2 tablespoons Triple Sec
zest of ½ medium orange

Rub the meat well with the chili powder and salt. Let it sit until it comes to room temperature. Cut it into 1 ½ -inch cubes. In a large skillet with a tight cover, sauté the diced bacon over medium-high heat until most of the fat is rendered. Pour off all but about 3 tablespoons of bacon fat. Sauté the beef in the skillet with the bacon until it's well browned on all sides. Add the onion, garlic and minced chipotle. Stir and toss until the onion and garlic softens and browns lightly. Add the wine, Triple Sec and orange zest, cover the pan, and simmer over very low heat until the meat is fork-tender, about 1 hour, or longer, depending on the cut of beef selected.
PER SERVING: 4 grams carbs, 56 grams protein
· Serve with ¾ cup baked acorn squash, buttered and sprinkled with a little cinnamon. Or serve it over ¾ cup spaghetti squash.
PER SERVING: an extra 8 grams carbs, 1 gram protein
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Bulgogi
Serves 2
This is an indoor version of the classic Korean beef barbecue. Actually you'll end up eating less than 5 grams of carbs listed here, since most of the marinade stays behind.

1 pound flank steak, rib-eye or tenderloin
Marinade:
¼ cup chopped scallion
2 garlic cloves, minced
½ teaspoon grated fresh ginger
2 tablespoons soy sauce
1 tablespoon toasted sesame seeds, crushed
pinch of NutraSweet or Equal
2 teaspoons freshly ground black pepper
1 ½ tablespoons sake or dry sherry
3 tablespoons peanut oil
6 scallions, sliced diagonally, for garnish
1 teaspoon toasted sesame seeds for garnish

Slice the meat across the grain into very thin slices about 3/8 inch thick. Combine the marinade ingredients and rub into the beef with your hands. Place in a covered dish or plastic bag and leave it to develop flavor for 2 hours in the refrigerator. Drain the meat and sear in the hot peanut oil in a nonstick skillet or a wok over high heat for 1 minute. Do not overcook. Serve garnished with the sliced scallions and sprinkling of sesame seeds.
PER SERVING: 5 grams carbs, 57 grams protein
· Serve with 1 cup steamed broccoli pieces tossed with 2 sliced water chestnuts for an extra 4 grams carbs and 2 grams protein.
· You can also omit the peanut oil and simply add the meat, marinade and all, to the hot skillet.
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Chili-Stuffed Peppers
Serves 2
2 large red or green bell peppers
¾ pound ground chuck
2 garlic cloves, minced
1 small red onion, minced
1 canned chipotle chili in adobo or 1 canned jalapeno plus a dash of liquid smoke
salt and pepper to taste
1 teaspoon ground cumin
1 teaspoon dried oregano
½ cup grated cheddar or Monterey Jack cheese

Grill the peppers over an open flame or directly under the broiler, turning often, until the skin is totally charred. Watch them closely so the peppers don't collapse. As soon as they are blackened, put them into a plastic bag and let them sit for a few minutes until they're just cool enough to handle. (Don't let them sit too long, or the steam in the bag will soften the peppers too much.) Rub off all the skin. Carefully cut around the stem and pull it out. Carefully scoop out the seeds with a teaspoon. If you mistakenly tear a pepper, don't despair; they'll taste good anyway. Preheat the oven to 350 degrees. Mix the meat well with the remaining ingredients except the cheese. Stuff the peppers and stand them down on a pie plate or shallow oven pan. Bake them for about 20 minutes and then remove them from the oven to mound the cheese on top. Return the peppers to the oven to milt the cheese and insure that the meat is cooked.
PER SERVING: 8.5 grams carbohydrate, 32 grams protein
· Serve with an avocado salsa made with ½ cubed avocado tossed with a couple of slivered cherry tomatoes, minced scallion, and cilantro. Add salt and pepper to taste.
PER SERVING: An extra 6 grams carbohydrate, 2 grams protein
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Micro-waved Stuffed Peppers
Slice the stem end from the peppers at the point where the edge is straight. Shake and pull out the seeds and stand the peppers up in a small microwave safe dish. Stuff them with the meat mixture and pour ½ inch beef broth in the bottom of the dish. Cover the dish with plastic wrap and microwave for 6 to 8 minutes on high. Remove the plastic wrap, pile the cheese on top, and put them back in the microwave for 20 seconds.
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Italian Stuffed Peppers
Using green bell peppers and the same procedure, stuff them with ¾ pound of ground veal or mixed ground chicken and turkey. Season the meat with 3 slivered slices of prosciutto, 2 pressed garlic cloves, 3 tablespoons minced parsley, 1 teaspoon lemon zest, and salt and pepper to taste. Mix in 1 egg whisked with 2 tablespoons of crème fraiche or sour cream, a pinch of freshly grated nutmeg, and ¼ cup of grated Parmesan cheese. Top off each cooked pepper with a little dollop of crème fraiche or sour crème.
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Cabbage Lasagne
Serves 8
The "noodles" here are cabbage leaves. You can use Swiss chard the same way.

1 medium to large head of cabbage
1 tablespoon olive oil
2 garlic cloves, minced or pressed
1 medium onion, chopped
1 green bell pepper, chopped
¾ pound ground beef
1 6-ounce can Hunt's tomato paste
1 8-ounce can Hunt's tomato sauce
1 teaspoon dried oregano
2 teaspoons salt
1 teaspoon black pepper
1 cup grated mozzarella cheese
½ cup ricotta or cottage cheese
½ cup freshly grated Parmesan cheese
Preheat the oven to 350 degrees. Wash the cabbage and remove the tough outer leaves. Cut the head in half. Carefully peel back the leaves, trying to keep them intact; these will serve as the lasagna noodles. Arrange the individual leaves on a steamer basket or tray and steam until nearly tender, about 3 to 5 minutes. (You can also do this in the microwave.) Set aside.
Put the olive oil in a large skillet over medium-high heat. Sauté the garlic, onion, and green pepper until the onion is translucent. Add the ground beef and brown thoroughly. Drain or skin the accumulated fat and water. Add the tomato paste, tomato sauce, and seasonings to the mixture and combine well. Coat a 9- by 13- by 2- inch baking pan with a little olive oil. Line the bottom with a layer of cabbage leaver. Top with half of the meat mixture. Add a third of the mozzarella and half of the ricotta cheese. Add another layer of cabbage leaves, the remaining half of the meat mixture, another third of the mozzarella, and the remaining half of the ricotta. Top with the remaining mozzarella and finish by scattering the Parmesan on top.
Bake, covered, for about 20 minutes. Uncover and bake for 5 minutes more.
PER SERVING: 9 grams carbohydrate, 20 grams protein
· This dish freezes well. Cool, then cut into 8 servings. Wrap individually in freezer wrap. To reheat, thaw and heat in the microwave for approximately 4 minutes on high.
· Serve the lasagna with a big green salad tossed with a red wine vinegar and olive oil dressing.
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Finnish Meat Loaf
Serves 6
This typical Finnish meat loaf is traditionally wrapped with sour cream pastry and taken along on cross-country skiing picnics. It's delicious either hot or cold and should be served with a big dollop of sour cream.
1 cup chopped mushrooms
½ cup chopped onion
4 tablespoons (1/2 stick) butter
3 pounds ground meat: 1 ½ pounds beef and ½ pound each pork, ham, and veal
¼ cup minced parsley
Freshly ground pepper to taste
1 cup grated Gruyere cheese
½ cup heavy cream

Preheat the oven to 350 degrees. Sauté the chopped mushrooms and onion in the butter over medium heat until the onion is soft, about 5 minutes. Add the cooked mixture to the ground meat and remaining ingredients, reserving ¼ cup of the cheese for the top. Mix it all together with your fingers and press the mixture into a loaf pan. Sprinkle the top with cheese and bake the meat loaf for an hour.
· If you don't use the ham, add a teaspoon of salt to the mixture.
PER SERVING: 2.5 grams carbohydrate, 66 grams protein, plus sour cream garnish at .5-gram carbohydrate and 1 gram protein per tablespoon
· Serve with ½ sliced roasted beets seasoned with olive oil, salt and pepper, and a splash of balsamic vinegar. (Roast whole unpeeled beets in a 375' oven for about 1 hour or until the tip of a knife pierces them easily. When cool enough to handle, slip the skins off with your fingers. These beets reheat well in the microwave.) Add a spinach salad with slivered scallions.
PER SERVING: An extra 6 grams carbohydrate, 38 grams protein
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Veal Scaloppine with Ricotta and Swiss Chard
Serves 2
¾ pound veal scaloppini
2 eggs, beaten with a pinch of salt and pepper
1 bunch of Swiss chard, stemmed
2 garlic cloves, minced
2 tablespoons butter
½ cup ricotta cheese
3 tablespoons sour cream
Nutmeg, preferably freshly grated
Salt and pepper to taste
1 tablespoon freshly grated Parmesan cheese

Soak the veal in the beaten egg for 30 minutes. Meanwhile, stack and roll up the Swiss chard leaves, then slice across the roll into 1-inch ribbons. Sauté the chard with the garlic in the butter over medium high heat for 10 minutes. Remove and reserve 1 cup. Preheat the oven to 375 degrees. In the same skillet, over low heat, add half the veal slices one at a time and cook just long enough to set the egg coating on both sides. Remove the slices as they're cooked to an ovenproof gratin dish. Put the ricotta and sour cream in the processor or blender with a pinch of nutmeg, salt and pepper, and the grated Parmesan. Blend until smooth. Spread half the cheese mixture over the veal with the back of a spoon. Layer ½ cup Swiss chard on top. Cook the rest of the scaloppini and cover the first batch. Layer on the other ½ cup Swiss chard and then spread the rest of the cheese on top. Bake for about 30 minutes or until the cheese topping is set.
PER SERVING: 9.5 grams carbohydrate, 46 grams protein
· Serve with mixed green salad vinaigrette.
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Grilled Lamb Burgers with Roasted Eggplant Puree
Serves 2

The spicy eggplant puree transforms simple ground lamb patties into something special. The leftover puree will keep for several days in the refrigerator and is equally good as a vegetable dip or an accompaniment to a cold roast chicken.
1 medium eggplant
2 tablespoons roasted garlic paste, Consorzio brand or homemade
½ teaspoon harissa (Moroccan hot sauce), available at specialty food stores and some supermarkets, or other hot sauce
¼ cup minced cilantro
3 tablespoons minced scallion
1 tablespoon fresh lemon juice
3 tablespoons olive oil
Salt to taste
Grilled lamb burgers

Pierce the eggplant skin in a few places and roast it in a 400' oven until it's all the way through, about 30 minutes. Slit it lengthwise and let it cool. Meanwhile, mix together everything else but the olive oil, salt, and lamb into a thick paste, then slowly whisk in the olive oil. Spoon out the eggplant flesh into a food processor and add the seasoning paste. Blend until smooth but not soupy. Add salt to taste. Add more harissa if you like things spicier. Add more oil if necessary. Grill the lamb burgers and top with a spoonful of eggplant.
PER SERVING: 3 to 5 grams carbohydrate, depending on how much eggplant you devour, 28 grams protein
· Serve with ½ cup baby carrots, blanched in the microwave and then sautéed in butter until lightly brown.
PER SERVING: An extra 3 grams carbohydrate
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Beef and Lentil Patties
Serve these succulent patties hot with vegetables or salad and mustard or ketchup.

GLYCEMIC INDEX: 34
NUTRIENTS PER SERVING:
Calories…..……………..48
Fat..……………………..2g
Carbs……………………4g
Fiber..…………………….1

½ cup (3 ozs.) brown or red lentils
12 ozs. lean ground beef
1 medium onion (4 ozs.), finely chopped
½ small pepper (2 ozs.), finely chopped
1 clove garlic, crushed, or 1 teaspoon minced garlic
2 teaspoons dried mixed herbs
1/3 cup (3 ozs.) tomato sauce
1 egg lightly beaten
freshly ground black pepper
about ½ cup (2 ½ ozs.) unprocessed oat bran
1. Cook the lentils in a saucepan of boiling water for about 20 minutes or until soft; drain well.
2. Combine the lentils with the beef, onion, pepper, garlic, herbs, sauce, egg and pepper in a bowl; mix well.
3. Add enough oat bran to form a burger consistency. Shape the mixture into 24 small patties and place on a lightly greased baking tray.
4. Bake in a hot oven (400 degrees) for about 40 minutes, or until cooked through, turning halfway through cooking time. Alternatively, cook the patties in a nonstick frying pan over medium high heat or until browned and cooked through.
MAKES 24 SMALL PATTIES
· Reheat the leftovers and serve sandwiched in pita bread with ketchup, tomato, cucumber, grated carrot and lettuce.
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"HOT" Fajita Pockets
Some like it hot- and here it is! The flavorful hot pepper, however, can be reduced or eliminated to suit individual tastes.

GLYCEMIC INDEX: 57
NUTRIENTS PER SERVING:
Calories…………………..299
Fat…..……………………..8g
Carbs……………..………37g
Fiber….…………………….3g

Marinade:
1 tablespoon oil
2 tablespoons soy sauce
2 tablespoons fresh ginger, grated or 1-teaspoon ground
2 tablespoons minced garlic

1 lb. lean beef, eye round or London broil
8 large (2 ozs.) corn tortillas
vegetable spray
2 large onions, coarsely chopped
8 ozs. mushrooms, slices
½ cup kidney beans, drained
½ teaspoon crushed hot red pepper
1. In a medium bowl, whisk together marinade ingredients. Set aside.
2. Wash and pat dry beef with paper towels. Cut into small thin strips, 1 inch x 14 inches.
3. Marinate beef at least 30 minutes or overnight.
4. Warm tortillas in 200-degree oven for 10 minutes, placing paper towels between layers while stacking them on a baking sheet. Cover top layer.
5. Spray wok or large frying pan with vegetable spray.
6. Sauté onions in heated pan for 3 minutes, stirring frequently. Add mushrooms and kidney beans and continue sautéing for three minutes.
7. Add beef strips and hot pepper and sauté for another 3 minutes. Continue to stir.
8. Remove warmed tortillas one at a time. Place 1/8 of beef mixture in center of tortilla and fold in 4 sides toward middle to form a square pocket. Place on a baking sheet, folded side down.
9. Repeat with remaining tortillas and beef mixture.
10. Return folded pockets to heated oven for 15 minutes. Serve immediately.
MAKES 8 ONE-POCKET SERVINGS
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Quick and Easy Chili

This vegetarian chili can be used in lots of dishes-serve it in corn tortillas or taco shells for a Mexican meal, layer it in a vegetable lasagna, or serve it with pasta or rice.

GLYCEMIC INDEX: 58
NUTRIENTS PER SERVING:
Calories….…………….147
Fat……..………………1g
Carbs………………...25g
Fiber….……………….9g

1 onion, chopped
2 garlic cloves, crushed
1 can (14 ½ ozs.) crushed tomatoes
1 small can (5 ozs.) can tomato puree
3 teaspoons chili paste or powder
1 teaspoon red or white wine vinegar
pinch dried oregano
pinch dried basil
1 can (15 ½ ozs.) red kidney beans, drained

1. Coat a large nonstick skillet with cooking spray and heat over medium heat.
Add the onions, cover and cook until soft, add garlic as onions soften.
2. Add the remaining ingredients, and simmer, covered, for 30 minutes, stirring
occasionally.
SERVES 4
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Oven Roasted Vegetable Medley
This is an easy to do recipe that some cooks may want to double. Leftovers easily fill pita pockets for a next day lunch.

GLYCEMIC INDEX: 55
NUTRIENTS PER SERVING:
Calories……………… 90
Fat…………………….4g
Carbs…………..………9g
Fiber….……………… 6g

3 medium carrots, peeled and cut into 1 inch slices
4 oz. mushrooms, halved
1 large yellow squash, cut into large julienne strips
6 oz. Brussel sprouts
4 oz. Sweet potato, cut into 1-inch slices
1 tablespoon olive oil
¼ teaspoon thyme, dried
salt and pepper to taste
1 ½ cups vegetable broth

Preheat the oven to 425 degrees. Wash and cut all the vegetables and place in a medium bowl. Toss vegetables with olive oil, salt, pepper and thyme. Place vegetables in an oblong roasting pan. Pour in the broth. Roast 30-35 minutes until the vegetables are tender. Stir frequently. Serve hot.
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Cold Lamb with Raw Vegetable Salad
Serves 2

This is not only a great way to make a meal from leftover roast lamb or any roast meat or poultry, but it's delicious enough not to seem like left-over at all.
Sliced roast lamb, turkey, chicken, or ham about 6 ounces
¼ pound cream cheese, softened in the microwave
¼ teaspoon paprika
¼ teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons minced parsley
2 tablespoons minced fresh dill
¼ cup olive oil
½ cup sliced firm white mushrooms
½ cup red bell pepper strips
1 cup thin slices of zucchini
8 cherry tomatoes cut in half
6 scallions, both white and green parts, minced
pepper to taste

Use a food processor to blend the cream cheese with the next 5 ingredients. When it's smooth, drizzle in the olive oil a little at a time until the seasoned cheese absorbs it all and the sauce is thick but pour able. Taste for salt, pour over the mixed vegetables, and give the salad a few grinds of fresh pepper. Serve alongside the cold sliced meat.
PER SERVING: 11 grams carbs, 26 grams protein
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Butterflied Pork Chops with Bourbon Mustard Sauce
Serves 2
Salt and pepper to taste
2 butter flied pork chops, ¾ inch thick
3 tablespoons butter, preferably clarified
1 tablespoon olive oil
3 tablespoons bourbon
2 tablespoons minced shallot
1 cup thinly sliced mushrooms
1/8 teaspoon dried thyme
1 tablespoon Dijon mustard
¼ cup heavy cream
1 tablespoon minced parsley

Salt and pepper the chops. In a skillet large enough to hold the chops, sauté them in 2 tablespoons of the butter and the olive oil over medium high heat until nicely browned on both sides. Pour in the bourbon and swirl it around in the pan over medium-high heat until it reduces to a thin syrupy glaze. Add the shallot and mushrooms, over the pan, and cook for 5 minutes. Crush the thyme between your fingers and sprinkle over the chops. Add the mushroom and cream, cover the pan, and simmer for 25 minutes. Remove the chops to serving plates, add the remaining butter to the pan, and swirl it into the mustard sauce. Pour the sauce and mushrooms over the chops and sprinkle with the parsley.
PER SERVING: 3 grams carbs, 21 grams protein
· Serve with 1 cup steamed spinach.
PER SERVING: an extra 3.1-gram carbs, 5.4 grams protein
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Ranch Chili with Cheese
Serves 2
3 tablespoons peanut oil
1 pound beef chuck, minced or ground once
½ cup chopped onion
2 garlic cloves, minced
2 tablespoons chili powder
½ teaspoon crushed dried oregano
½ teaspoon paprika
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
½ cup Contadina tomato puree
½ strong leftover black coffee, or canned beef broth
1 tablespoon mesa harina or cornmeal, optional
3 tablespoons grated cheddar cheese

Heat the oil in a large skillet over medium-high heat. Add the beef and brown it, then add the onion, garlic, and all the seasonings. Stir and cook until well mixed and the onions are limp. Transfer to a covered saucepan and add the tomato puree and coffee. Cover and simmer the chili for an hour, adding a little water if the becomes dry. The chili should be thick and soupy. Add the masa and simmer for 10 more minutes. Serve in bowls, sprinkled with cheddar.
PER SERVING: 10 grams carbs, 56 grams protein
· You can add chopped green bell peppers to this chili-1 medium pepper, added along with the onions, will contribute a little less than 2 additional grams carbs. You may want to delete the cornmeal in that case to keep the dish under 10 grams.
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Fish and Chili Beans
Serve this dish alongside Basmati rice.
GLYCEMIC INDEX: 27
NUTRIENTS PER SERVING:
Calories……………223
Fat…………………5g
Carbohydrate……….23g
Fiber…………………6

2 teaspoons oil
2 stalks celery (2 ½ ozs) finely diced
1 medium onion (4ozs) finely chopped
1 clove garlic, crushed, or 1 teaspoon minced garlic
14 ½ oz can tomatoes, crushed and undrained
15 oz can butter beans, well drained
1/3 teaspoon chili powder
½ cup (4ozs) dry white wine
4 boneless white fish fillets (1 lb) cut into cubes
2 tablespoons chopped parsley
freshly ground black pepper

1. Heat the oil in a nonstick frying pan or saucepan. Add the celery, onion and garlic and cook for about 5 minutes or until softened. Add the tomatoes, beans and chili powder. Simmer, uncovered for 10 minutes.
2. Meanwhile, heat the wine in a medium saucepan over moderate heat. Add the fish and poach gently for about 3 to 4 minutes or until just cooked through.
3. Combine the undrained fish with the tomato and bean mixture. Add the parsley with pepper to taste. Serve immediately.
SERVES 4
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Green Cheese Pie

NUTRIENTS PER SERVING:
Calories……….207
Fat……………4g
Carbohydrate…28g
Fiber………….3g

½ cup (3 ozs.) Basmati rice
1 cup (1 ½ ozs.) chopped fresh parsley