GRILLING: MARINATED BEEF TENDERLOIN(click here to print)

MARINATED BEEF TENDERLOIN




2 (16 ounce bottles of zesty Italian dressing)
1/4 cup low sodium soy sauce
1/4 cup dry red wine
1 garlic clove, minced
1/2 tsp lemon pepper
1 (5 to 6 lb) beef tenderloin, trimmed
Serve with horseradish cream sauce

Stir together the first 5 ingredients and pour into a large shallow dish or zip lock plastic freezer bag add tenderloin. Cover or seal and chill 8 hours turning meat occasionally.

Preheat grill to high heat. Remove meat from marinade, discarding marinade. Grill covered with lid 24 minutes, turning occasionally.  Reduce temperature to medium low heat grill; covered with lid, until meat thermometer registers 145(medium rare) or 160(medium). Let stand 15 minutes before slicing. Place tenderloin on a serving tray.

Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

HORSERADISH CREAM SAUCE

1 (8 ounce) container sour cream
2 tbs. thinly sliced fresh chives
4 tsp. refrigerated horseradish
1 tsp lemon zest
1/2 tsp. ground pepper
1/4 tsp. salt

stir together first 6 ingredients in a small bowl. cover and chill 30 minutes.

All Fired Up Southern Living

MAIN DISH: CROWD CHICKEN CASSEROLE(click here to print)

CROWD CHICKEN CASSEROLE



10 cups diced cooked chicken
10 cups diced celery
2 cups chopped green onions
2 (4 ounce) cans chopped green chilies
1 (5 3/4 ounce) can of black olives (optional)
2 cups chopped water chestnuts
5 cups shredded cheddar cheese
2 cups mayonnaise
2 cups sour cream
5 cups crushed pork rinds  Tip:  don't add the crushed pork rinds until right before you put this dish into the oven.
                                             

Combine first 6 ingredients.  Add to 2 cups cheddar cheese. Mix together mayonnaise and sour cream. Add to chicken mixture and toss. Spoon into 2 (13 by 9) inch glass casseroles dishes. Top with the rest of the cheese and the pork rinds.  Bake at 350 degrees for 20 to 25 minutes.   Serves 12.    carbs 10

Recipe submitted by Edith Weil

MAIN DISH: TURKEY CRUNCH CASSEROLE(click here to print)

TURKEY CRUNCH CASSEROLE






2 cups chopped cooked turkey or chicken

3/4 cup chopped celery

3/4 cup of mayonnaise 

1/2 cup silvered almonds, toasted

2 hard boiled eggs, chopped

1 (2 ounce jar diced pimiento, drained)

2 tbs. chopped onion

1 1/2 cups crushed pork rinds

In a large bowl combine turkey or chicken, cream of chicken soup, celery, mayonnaise, almonds, eggs, pimiento, and onion. Transfer to a 2 quart rectangular baking dish. Sprinkle with crushed pork rinds. Bake at 350 degrees about 30 minutes or till heated through. Makes 6 servings.    6 carbs

Recipe submitted by Edith Weil

MAIN DISH: VEGETARIAN CABBAGE ROLLS(click here to print)

VEGETARIAN CABBAGE ROLLS





1-1/2  cups chopped fresh mushrooms
1 small zucchini quartered lengthwise and sliced (1 cup)
3/4 cup reduced sodium chicken broth or beef broth
1/2 cup chopped green sweet pepper (1 small)
1/2 cup chopped red sweet pepper (1 small)
1/2 cup bulgur
1 tsp. dried basil, crushed
1/2 tsp. dried marjoram, crushed
1/2 tsp. dried thyme, crushed
1/4 tsp. pepper
8 medium cabbage leaves
1/4 cup finely grated Parmesan cheese
2 tsp. lemon or lime juice
1/4 tsp. hot pepper sauce
2 tbs. grated Parmesan cheese (shredded from a block)

In a large saucepan combine mushrooms, zucchini, broth, sweet peppers, bulgur, basil, marjoram, thyme, and pepper.  Bring to boiling; reduce heat. Cover and simmer for 5 minutes. Remove from heat; let stand, covered for 5 minutes
  Meanwhile fill a big pot with water; bring to boiling. Cut out center vein from cabbage leaves, keeping each leaf in one piece. Immerse leaves 4 at a time, into the boiling water for 3 minutes or until leaves are limp. Drain well.
   Stir the 1/4 cup Parmesan cheese and lemon or lime juice into bulgur mixture. Place about 1/4 cup of the bulgur mixture on each cabbage leaf. fold in sides. starting at an unfolded edge, carefully roll up each leaf, making sure folded sides are caught in the roll. Stir hot pepper sauce into tomato sauce. Spoon about 1/3 cup of tomato sauce into a 2 quart square baking dish. Place cabbage rolls in dish. Spoon remaining sace over cabbage. rolls. Bake, covered in a 400 degree oven about 15 minutes or till heated through. Sprinkle with the 2 tbs. Parmesan cheese. Makes 4 servings; carbs 10

Better Homes and Gardens Cookbook

BREAKFAST: LOW CARB SCOTCH EGG(click here to print)

Low carb scotch egg

Ingredients

• 1 lb bulk pork sausage
• 1/2 cup pork rinds, crushed to a powder
• 1/2 cup shredded cheddar cheese
• 1 teaspoon garlic powder
• 1/4 cup chopped jalapeno pepper or banana pepper (optional)
• 6 hardboiled egg, peeled and dry

Directions

1. 1.Mix all ingredients (except eggs) together until thoroughly blended (it is best to use your hands).
2. 2.Divide the meat mixture into sixths and pat out one piece in your hand and mold it around one of the eggs.
3. 3.Repeat with remaining eggs and meat.
4. 4.Place them all on a baking sheet or in a baking pan and bake at 350°F for 30 minutes.
5. serves 6; 2 carbs
6. *www.diabeticconnect.com*

BREAKFAST: EGG STRATA(click here to print)

EGG STRATA



6 slices low carb bread without crusts
1 1/2 cup diced cooked ham
1/4 cup minced onion
1/4 up minced green peppers
1 (14 ounce can mushrooms), drained
1/3 cup sliced black olives
8 ounces cheddar cheese
12 eggs
1 1/2 cups milk

Butter 9 by 13 inch glass dish. Layer in order:  bread, ham, onion, pepper, mushrooms, olives, cheese. Beat eggs add cream. Pour over ingredients already in dish. Refrigerate overnight. Bale 325 (1) to 1 hour 15 minutes covered with foil. Uncover last 5 minutes.   serves 12; 10 carbs

Recipe submitted by Edith Weil

MAIN DISH: STUFFED CABBAGE ROLLS(click here to print)

STUFFED CABBAGE ROLLS




8 medium to large cabbage leaves
3/4 pound ground beef, 3/4 pound ground pork
1/3 cup chopped onion(one small)
1 7 1/2 ounce can tomatoes, diced
1/2 cup water
1/2 tsp. dried thyme, crushed
1/4 tsp. pepper
1/3 cup long brown rice(dry)
2 tsp. sweet paprika(optional)
1/4 cup shredded Swiss cheese
1 (15 ounce can) tomato sauce
1 packet Splenda
1/2 tsp. dried thyme
1/4 cup shredded Swiss cheese

Remove center veins from cabbage leaves keeping each leaf in 1 piece. Immerse leaves, 4 at a time into boiling water about 3 minutes or until limp. Drain well

For filling, in a large skillet cook meat and onion till meat is brown and onion is tender. Drain off fat, stir in undrained tomatoes, 1/2 tsp. thyme and pepper and rice. Reduce heat, simmer, covered, for 15 minutes or until rice is tender. Stir in 1/4 cup Swiss cheese.

Place about 1/3 cup filling on each cabbage leaf. Fold in sides. Starting at an unfolded edge, carefully roll up each leaf, making sure folded sides are included in the roll.

For sauce, in a small mixing bowl stir together tomato sauce, Splenda and 1/2 tsp. thyme. Pour 1/2 of the tomato mixture into a 2 quart square baking dish. Arrange cabbage rolls atop the tomato mixture. Spoon remaining tomato mixture atop. Bake, uncovered at 350 degrees for 30 minutes or until heated. Sprinkle with 1/4 cup Swiss cheese. Let stand 2 minutes until cheese melts. serves 4;  27 carbs
Tip: Use this same recipe for Stuffed peppers.  Instead of using cabbage, use green bell peppers that have been hollowed out and substitute the shredded Swiss cheese with shredded American Cheese.....Better Homes and Gardens Cookbook
www.generositieoftheheart.blogspot.com

SLOW COOKER: NEW ENGLAND DINNER(click here to print)

NEW ENGLAND DINNER



2 medium carrots, sliced (for ketogenic substitute broccoli or green beans)
1 medium onion, sliced
1 celery rib, sliced
3 lb. boneless chuck roast, trimmed of fat
1/4 tsp. pepper
1 envelope dry onion soup mix
2 cups water
1 tbs. vinegar
1 bay leaf
half a small head of cabbage, cut into wedges
2 tbs. melted butter
1 tsp. xanthan gum

2 tbs. horseradish

place carrots, onion, and celery in slow cooker. Place roast on top. Sprinkle with pepper. Add soup mix water, vinegar, and bay leaf. Cover, cook on Low 7 to 9 hours. Remove beef and keep warm, Just before serving, slice into pieces. Discard bay leaf. Add cabbage to juice in slow cooker. Cover cook on high 1 hour or until cabbage is tender. Melt butter in saucepan. Stir in xantham gum  Add 1 1/2 cups liquid from slow cooker. Stir in horseradish and 1/2 tsp. salt. Cook over low heat until thick and smooth, about 2 minutes. Return to cooker and blend with remaining sauce in cooker. Serve over meat.

6 to 8 servings;  11 carbs

Fix and Forget It Diabetic Cookbook

SLOW COOKER: PEPPER STEAK(click here to print)

PEPPER STEAK



2 lbs. beef round cut in 3 " by 1" strips
2 tbs. olive oil
1/4 cup sodium reduced soy sauce
1 garlic clove, minced
1 cup chopped onions
1 packet of splenda
1/4 tsp. pepper
1/4 tsp. ground ginger
2 large green peppers cut in strips
16 ounce can diced tomatoes
1/2 cup cold water
1 tbs  arrowroot or 1tsp. xanthan gum

brown meat in oil in saucepan. transfer to slow cooker. combine soy sauce, garlic, onions, splenda,  pepper, and ginger.  Pour over meat. Cover Cook on low 5 to 6 hours. Add green peppers and tomatoes. Cook one hour longer. Combine water and arrowroot to make paste. Stir into slow cooker. Cook on High until thickened about 10 minutes.

6 to 8 servings; 10 carbs      Tip:  If you like you can add 1/2 tsp. red pepper flakes for a little heat



Fix It and Forget It Diabetic Cookbook

MAIN DISH: HONEY MUSTARD CHICKEN(click here to print)

HONEY MUSTARD CHICKEN




3 tbs. balsamic vinegar
3 tbs. sugar free honey (honey tree found at walmart)
2 tbs. Dijon mustard
2 tbs. capers, rinsed
2 cloves garlic, minced
4 boneless, skinless chicken breasts
1/4 tsp. salt
fresh ground pepper to taste
2 teaspoons extra virgin olive oil

whisk vinegar, honey, mustard, capers and garlic in a small bowl.
place chicken between sheets of plastic wrap.  Pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season chicken with salt and pepper.

Heat oil in a large nonstick skillet over medium high heat. Add the chicken and cook until the underside is well browned about 5 minutes. Turn the chicken over and cook for 2 minutes more.  Add the honey mustard mixture to the skillet. Partially cover the pan; cook until the chicken is no longer pink in the center and the juices are clear, 4 or 5 minutes. Transfer chicken to a platter, top with pan sauce and serve.

4 servings; 8g carbs

*www.eatingwell.com*

MAIN DISH: ALMOND-CRUSTED CHICKEN FINGERS(click here to print)

ALMOND CRUSTED CHICKEN FINGERS



cooking spray
1/2 cup sliced almonds (or almond flour)

1 1/2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. dry mustard
1/4 tsp. salt
1/8 tsp. ground pepper
1 1/2 tsp. extra virgin olive oil
3 eggs beaten
1 pound chicken tenders

Preheat oven to 475 F. Set a wire rack on a foiled lined baking sheet an coat with cooking spray.
Place almonds,  paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped. With the motor running, drizzle in oil; process until combined. Put beaten eggs in a shallow dish.  Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; to to coat. Discard any remaining egg and almond mixture. Place the tender on the prepared rack and coat with cooking spray turn and spray the other side.
Bake the chicken finger until golden brown and crispy.  no longer pink in the middle. 20 to 25 minutes.

serves 4;   4g. carbs

*www.eatingwell.com*

MAIN DISH: WOK SEARED CHICKEN TENDERS(click here to print)

SEARED CHICKEN TENDERS WITH ASPARAGUS





1 tbs. toasted sesame oil
1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1 inch pieces
1 pound chicken tenders cut into bite size pieces
4 scallions, trimmed and cut into 1 inch pieces
2 tbs. minced, fresh ginger
1 tbs. oyster flavored sauce
1 tsp. chili garlic sauce(sugar free)
1/4 cup shelled salted pistachios, coarsely chopped

Heat oil in wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring for 4 minutes. Stir in scallions, ginger, oyster sauce and chili garlic sauce. Cook, stirring until chicken is juicy and just cooked through. Stir in pistachios and serve immediately
4 servings; 7g carbs

Recipe submitted by Edith Weil

MAIN DISH: BLUE RIBBON MEATLOAF(click here to print)

BLUE RIBBON MEATLOAF

Ingredients 2 teaspoons olive oil
1 medium sweet onion, chopped (2 cups)...
1 12-ounce bottle dark or amber beer(use low carb beer)
1 teaspoon dried thyme
1 teaspoon dry mustard
3/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/4 pounds 95%-lean ground beef
1 1/4 pounds 93%-lean ground turkey
1 cup fresh finely crushed pork rinds
1/4 cup chopped fresh parsley
1 large egg, lightly beaten
1 egg white, lightly beaten

Preparation 1.Preheat oven to 375°F. Coat an 8 1/2-by-4 1/2-inch loaf pan with cooking spray.
2.Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until translucent and starting to brown, about 5 minutes. Pour in beer and increase heat to high. Bring to a vigorous boil; cook until the liquid is quite syrupy and the mixture reduces to about 3/4 cup, 8 to 10 minutes. Transfer to a large bowl. Stir in thyme, dry mustard, salt and pepper. Let cool for 10 minutes.
3.Add beef, turkey, pork rind crumbs, parsley, egg and egg white to the onion mixture. With clean hands, mix thoroughly and transfer to the prepared pan.
4.Bake the meatloaf until an instant-read thermometer registers 160°F when inserted into the center, about 1 hour 20 minutes. Let rest for 5 minutes; drain accumulated liquid from the pan and slice.  8 servings; 6 carbs

Recipe submitted by Edith Weil

DESSERT: STRAWBERRY RHUBARB CRISP(click here to print)

Its the time of year for rhubarb.  Here is a great low carb recipe using rhubarb and strawberries

Strawberry Rhubarb Crisp

Filling:
3 cups rhubarb, sliced into 1/2 inch pieces
1 1/2 cups sliced strawberries
1/2 tsp stevia extract
1/2 tsp xanthan gum (optional, firms filling)

Topping:
2/3 cup almond meal
1/4 cup flax seed meal
2 tbsp coconut flour
1/3 cup chopped pecans
1/4 cup oats (optional, adds carbs)
1 tsp stevia extract
2 tbsp granulated erythritol
5 tbsp butter, in 1/4 inch pieces

Preheat oven to 350F.

In a medium bowl, mix together rhubarb, strawberries and stevia. Sprinkle xanthan gum over and mix well. Spread filling in a 8×8 glass casserole dish or baking pan. If using a metal pan, grease bottom and sides prior to spreading the filling.

Combine first seven topping ingredients in a medium bowl. Using a pastry cutter or two knives, cut in butter until mixture resembles coarse crumbs. Spread topping evenly over filling.

Bake for 30-40 minutes or until filling bubbles up and topping is golden brown. If topping appears to be browning too quickly, cover with foil until filling is done.

Remove from oven and let cool at least 10 minutes before serving.

Serves 10. Total carbs 10.6 per serving, 4.2g carbs when subtracting erythritol and fiber.

*www.alldayidreamaboutfood.com

BREAKFAST: SPINACH MUSHROOM QUICHE(click here to print)

SPINACH MUSHROOM QUICHE

A spaghetti squash crust puts an enticing spin on this spinach and mushroom quiche!

Ingredients

• 1 small spaghetti squash
• 1 TBS olive oil
• 1/2 small onion, diced
• 1 cup mushrooms, sliced
• 3 cups fresh spinach
• 1/2 cup swiss cheese
• 4 eggs
• 3/4 cup milk
• 1/4 tsp garlic salt
• Pepper to taste

Directions

1. Preheat the oven to 400 degrees F.
2. Split the spaghetti squash in half lengthwise and place face down on a foil lined and greased baking sheet. Bake for 35 minutes or until the squash is tender.
3. Remove from oven and let cool slightly.
4. When cool enough to handle, using a spoon, remove the seeds and insides, and then with a fork, shred the spaghetti squash out of it's shell and press into a 10-inch quiche pan or a pie dish. Set aside.
5. In a large skillet, heat the olive oil over medium heat. Saute the onion and mushroom until tender. Add the spinach and toss around until wilted. Remove from heat.
6. Sprinkle the cheese on top of the spaghetti squash crust in the quiche dish and then add the vegetables.
7. Beat the eggs, milk, and seasonings together and pour over the vegetables.
8. Bake at 400 for 40 minutes or until the eggs are cooked through and the top has browned.
9. Remove from oven and let set 5-10 minutes.
10. Cut into 8 slices and serve.
11. *diabeticconnect.com*               7 carbs per serving

BREAKFAST: CRUSTLESS SPINACH QUICHE(click here to print)

Original recipe makes 6 servings    CRUSTLESS SPINACH QUICHE

• 1 onion, chopped
• 1 (10 ounce) package frozen chopped spinach, thawed and drained
• 5 eggs, beaten

• 3 cups shredded Muenster cheese
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper

ADVERTISE WITH US

ADVERTISEMENT

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
2. Heat olive  oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.
5. serves 6      4.9 carbs

      Recipe submitted by Edith Weil

SOUPS: 5 SPICE CHICKEN NOODLE SOUP (ASIAN)(click here to print)

5 SPICE CHICKEN NOODLE SOUP 2 1/2 cup cold water 1 1/4 cup low sodium chicken broth 1/4 cup fresh chopped green onion , thinly bias-sliced 2 tsp low sodium soy sauce 2 medium garlic cloves , minced 1/4 tsp Chinese 5-spice powder 1/8 tsp ground ginger 2 cup chopped bok choy 1 medium red bell peppers , cut into thin bite-size strips 2 oz  (or sharitaki noodles for less carbs) 1 1/2 cup cooked chicken breast, diced

Directions 1 In large saucepan, combine water, chicken broth, green onion, soy sauce, garlic, five-spice powder, and ginger. 2 Bring to boil. Add bok choy, sweet pepper strips, and somen. 3 Return soup to boil, and then reduce heat to gentle boil for 4 to 5 minutes, until noodles are tender. 4 Add chicken. Stir until heated thoroughly. Serve immediately. dlife.com                servings 4; carbs 4.9 *www.dlife.com*

MAIN DISH: GRILLED DILL-MUSTARD SALMON(click here to print)

GRILLED DILL-MUSTARD SALMON




1 tbs. chopped fresh dill

1 tbs. Dijon mustard

1 tbs honey

1/4 cup mayonnaise

1 (1 1/2 pound fresh salmon fillet)

nonstick cooking spray

GRILL DIRECTIONS: Heat grill. In small bowl, combine dill,  mustard and honey; mix well. Place 2 tablespoons mustard mixture in a small bowl; stir in mayonnaise until well blended. Refrigerate sauce until serving time. Reserve remaining mustard mixture for brushing on salmon.

When ready to grill spray sin side of salmon with nonstick cooking spray. Place salmon, sin side down on gas grill over medium heat or on charcoal grill 4 to 6 inches from coals. Spoon reserved mustard mixture onto salmon, spreading evenly; cover grill. Cook 10 to 15 minute or until fish flakes easily with a fork. Serve mayo-mustard mixture with salmon.  6 servings;  3 gram carb

Recipe submitted by Edith Weil

VEGETABLE: STUFFED ZUCCHINI (click here to print)

STUFFED ZUCCHINI WITH TOMATOES AND MOZZARELLA





Preheat oven to 400 degrees. Brush a rimmed baking sheet with olive oil. Halve 2 medium zucchinis lengthwise and scrape out seeds. Place cut side up on sheet and season with coarse salt and ground pepper.
In a small bowl, combine 2 plum tomatoes that have been halved, seeded, and diced small, and 1/4 tsp each chopped fresh oregano leaves and white vinegar. season with salt and pepper. Top zucchini with tomato mixture. Bake until zucchini is tender about 20 minutes.

Heat broiler, with rack in top position. Top zucchini with 5 ounces fresh mozzarella, torn into 1 inch pieces. Broil until cheese is brown and bubbling. 1 to 2 minutes. Serve immediately. Serves 4;  5 g. carbs

Recipe submitted by Edith Weil

SALADS: LEMONY KALE(click here to print)

• LEMONY KALE
• 
  
• 
  
• 
  
• 
  
• 1 tablespoon fresh lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon sugar( 2 packets Splenda)
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon kosher salt
• 4 cups torn kale leaves
• 2 cups torn Swiss chard leaves
• 4 teaspoons unsalted pumpkin seed kernels
• 1/4 cup sliced green onions (about 2)
• 1 ounce shaved pecorino Romano

Preparation

1. 1. Combine first 5 ingredients, stirring until sugar dissolves. Add kale and chard; toss. Let stand 10 minutes.
2. 2. Heat a skillet over medium heat. Add kernels; cook 5 minutes or until brown, stirring frequently. Add kernels, onions, and cheese to greens; toss.
3. 
   

Christine Burns Rudalevige, Cooking Light

3 carbs
AUGUST 2012