Indian Red Curry
Ingredients:
1 lb chuck beef stew
1 T butter
1/2 t curry
dash cinnamon, cardamom & pepper
1 c canned coconut milk (8)
1/2 c red pepper
1 t paprika
1 garlic clove
Brown meat and garlic in butter, then add spices and stir fry few minutes. Add red pepper and coconut milk. Reduce heat and simmer until done (2-3 hours, add water if necessary.)
Serves 3 @ 5 carb (4 NET carbs),
Savory Swiss Steak
Ingredients:
3 T oil
2 lbs round steak, 1" thick
1/4 cup Atkin's bake mix
1 env. Dry Lipton's Onion Soup Mix
1/2 t garlic powder
8 oz can Hunt's tomato sauce
water
Preheat oven to 350F. Heat oil in heavy fry pan. Pound steak on both sides with heavy meat mallet, and cut into serving size pieces. Combine bake mix and garlic and pound into meat pieces. Fry in hot oil until browned on all sides. Layer in 13x9x2 baking dish and sprinkle soup mix over meat. Mix tomato sauce and 1/4 cup water and pour over all. Cover tightly with foil. Bake 2-3 hours until tender. Check each hour, will need to add water.
Serves 4 @ 12 carbs (11 NET carbs)
You could probably cut the carbs by using powdered beef broth, minced onions and spices instead of the Lipton's Onion Soup Mix. One envelope has 34 carbs.
Barbecue Pork Tenderloin
Ingredients:
3/4 lb pork tenderloin
SWEET BARBECUE SAUCE:
1 cup tomato sauce
3 T Worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Splenda
Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Sauté pork in oil few minutes until done. Remove from pan. Top with BARBECUE sauce and serve.SAUCE: Combine all ingredients and cook over low heat for 10 min.
Serves 2 (1/2 the pork and 1/4 cup BARBECUE sauce each) @ 4.8 NET carbs
Total BARBECUE Sauce (1 cup): 23 carbs (20 NET carbs)
Pot Roast
Ingredients:
2 lb chuck pot roast
1/2 cup Onion, chopped
2 cans beef broth
3 T minced garlic
1 cup red wine
2 Tbsp Worcestershire sauce
2 tsp oregano
2 tsp basil
black pepper to taste
1 tsp liquid smoke
Brown pot roast in Dutch oven on stovetop, using some oil if needed. Remove from pan and sauté onions in oil until brown. Return beef to pot and add all ingredients. Bring to boil, cover, and simmer 2 1/2 - 4 hours. Check occasionally - may need to add water. Can thicken gravy with xanthan gum.
This tasted really great. Hard to figure carbs, since there was a lot of gravy left that wasn't consumed.
TOTAL GRAVY COUNTS: 33 carbs (29 NET carbs)
TOTAL MEAT COUNTS: 0 carbs
Filet with Mustard Sauce
Ingredients:
1 lb filet (or enough for two)
olive oil
1/4 cup white wine
1/4 cup beef broth
1/4 cup water
1 T coarse-grained mustard
1 t butter
Heat oil in heavy skillet until hot. Season filet with salt & pepper and garlic powder. Cook filets 4 min each side for rare. Remove from pan and let stand on cutting board, tented loosely with foil. Deglaze skillet with white wine over moderate heat. Add broth and water and boil until reduced. Remove from heat and whisk in mustard, butter, and juices from cutting board. Thinly slice filets and arrange on plates. Pour sauce over.
Serves 2 @ 1.1 carb
This was wonderful! Filets are expensive so this is an occasional treat for us. Take the meat out of the pan BEFORE it's done the way you like, as it continues to cook while sitting on the cutting board.
Pork & Pepper Stir Fry
Ingredients:
1 lb pork tenderloin
1/4 c soy sauce
2 T lime (or lemon) juice
2 crushed garlic cloves
1 t EA. oregano and thyme
1 t Brown Sugar Twin (or splenda)
2 T olive oil
1 cup red pepper, cut in thin strips
2 oz. mushrooms
dash hot red pepper
Cut tenderloin into 3" lengths. Cut each piece into 3/8" "sticks". Combine soy, lime, garlic, oregano, thyme and red pepper and marinate pork. Remove pork and drain WELL. Stir sweetener and not/Starch into marinade and reserve. Heat oil in pan and stir fry pork 2-3 min until browned. Remove pork from skillet. Stir fry peppers 3 min. Add mushrooms, then reserved marinade. Stir few seconds until thickens, then return pork to skillet to heat. Good with Rice.
Serves 3 @ 8 carbs (6 NET carbs)
Ethiopian Beef & Peppers
Ingredients:
1/2 sm can green chiles
2 cloves garlic, chopped
1/2 tsp EA: cardamon, turmeric, cinnamon, cloves, Old Bay
3/4 cup red wine
1 lb beef, cut into 1/2" strips (sirloin, chuck, etc.)
1/2 cup onion, chopped
1 red or green pepper, cut in strips
Puree chiles with garlic, spices and wine. Brown beef in hot oil. Remove from pan. Sauté onion in a little oil, then add peppers, and sauté few minutes. Add chili puree and bring to boil. Return meat to pan and mix with sauce. Reduce heat, cover pan, and simmer 1 1/2 hours. Check frequently, and add water as needed.
Serves 2 @ 12 carb (9 NET carbs)
Asian Crockpot Steak
Ingredients:
1/2 tbsp olive oil
1 lb beef round, cut into stir fry strips
1/4 cup onion, chopped
1 garlic clove, minced
1 cup of bok choy, sliced or shredded
1 1/2 cups beef broth
1/4 cup soy sauce
1/2 t ground ginger
1 1/2 tbsp not/Starch (or guar gum - thickener)
2 cups broccoli, cooked
Sauté meat in oil. Put in crock pot. Add other ingredients (except thickener and broccoli). Cover and cook on low for 10 hours. Pour meat and sauce into pot, bring to a boil and add thickener. Stir in cooked broccoli and serve.
Serves 3 @ 8 carb (NET 5 carbs)
Cauliflower Ham Casserole
1/2 lb ham
1/2 bag frozen cauliflower (or mix with broccoli)
1 1/2 cups taco cheese, shredded
1 egg
3/4 cup heavy cream
1 Tbsp minced onion
1 tsp garlic powder
Preheat oven 325F. Microwave cauliflower 4 minutes. Mix with all other ingredients. Spoon into casserole dish and bake 40 min.
Serves 2 @ 7 carb, (NET 6 carbs)
Pineapple Beef Stir Fry
Ingredients:
1 lb beef sirloin, cut in strips
1/2 tsp NotStarch
1 tbsp soy sauce
1 red pepper, cut in slices
1 clove garlic, crushed
1 cup pea pods
1 cup broccoli
oil
Sauce: 1/4 cup tomato sauce
2 tbsp splenda
1 tbsp soy sauce
1 tsp Worcestershire sauce
1/2 tsp pineapple extract
Dissolve NotStarch in 1 Tbsp soy sauce. Add beef and toss to coat. In bowl, combine sauce ingredients. In frying pan, heat 2 T water and sauté peppers, broccoli, pea pods and garlic 3-4 min until crisp-tender. Remove from skillet. Heat oil in skillet and add beef, 1/2 at a time, and stir fry 2-3 min until outside no longer pink. Return veggies and all beef to skillet and add sauce. Cook minute or two until all heated.
Serves 3 @ 9 carb (NET 7 carbs)
Country Pork Ribs
Two packages Country style Pork Ribs
Ingredients:
8 oz can tomato sauce
1/4 cup vinegar
2 tbsp Worcestershire
1 tbsp dry mustard
1/2 tsp chili powder
2 tbsp splenda
Brown ribs in frying pan, then put in crockpot. Mix barbecue sauce ingredients and pour over ribs. Cook on low 10 hours.
I added a little guar gum to the sauce to thicken a little, but it was pretty loose(but tasty). We got four servings of meat, with lots of sauce left over. Carbs are hard to determine since you don't actually consume a lot of the sauce. You can substitute any other barbecue sauce. The meat just fell off the bones and was great!
Dottie's Crepes (use 4)
Dottie's Crepes Filling:
1 Tbsp butter
1/4 lb ham, chopped
1/4 cup onion, chopped
1/2 pkg fresh spinach
1/2 cup cheddar, shredded
1/2 tbsp Dijon mustard
dash salt & nutmeg
Sauté onion in butter until soft. Add spinach and cook until moisture evaporated. Stir in remaining and heat. Fill crepes and roll up.
Zucchini Pasta with Sausage
Ingredients:
2 small zucchini
2 T oil
1 garlic clove
1 c diced tomatoes
1 t oregano
1/2 lb. cooked Italian sausage
s&p
1/4 c grated Parmesan
Slice zucchini into ribbons, using vegetable peeler and turning as you go. Sauté zucchini in oil until soft and edges are clear. Add s&p. Meanwhile, heat 1 T oil in pan, add garlic. Sauté, then add tomatoes and oregano. Simmer few minutes, stir in sausage. Serve sauce over zucchini; sprinkle with Parmesan.
Serves 2 @ 12 carb (8 NET carbs)
Shredded Barbecue Pork
Ingredients:
1 lb. pork tenderloin
1 onion
Sweet Barbecue SauceHeat oil in Dutch oven, add salt & pepper. Cut pork loin in half to fit in pot, and sear pork on all sides. Add a sliced onion and 2 cups water. Simmer, covered, about 2 hours, turning occasionally. When tender, remove meat and shred with two forks, pulling in opposite directions. Discard cooking water. Add as much barbecue sauce as you need and serve.
Difficult to figure carb counts. For 1 lb pork and 1/4 cup onion (most of the onion is discarded with the water), TOTALS are: 3 carb (2 NET carbs)
Divide by the number of servings you get and add the nutritional counts for whatever BARBECUE sauce you use.
