Induction Recipes:
A Return To The Basics
All recipes contain 5 grams of carbohydrates (or less)
per serving



Breakfast

Corned Beef Oven Omelet
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

8 eggs
1 cup light cream
1/2 teaspoon seasoned salt
1 3-ounce package thinly sliced corned beef
1 cup shredded mozzarella cheese
1 tablespoon instant minced onion

Preheat oven to 325 degrees. Beat eggs, cream and seasoned salt together. Tear corned beef into small pieces and add to egg mixture. Stir in cheese and onion. Pour into greased baking dish, 11-1/2x7-1/2x1-1/2 inches or 8x8x2 inches. Bake uncovered 40 to 45 minutes or until omelet is set and top is golden brown.

Serves 4 ~ 344 calories; 4.5 grams carbohydrates; 0 grams fiber.

Eggs Florentine
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

3 cups cooked spinach
1/4 cup butter, melted
1/8 teaspoon pepper
1 teaspoon salt
6 eggs
1/2 cup Swiss cheese, shredded

Preheat oven to 350 degrees. Combine spinach, butter and seasonings, and mix well. Spread in a greased, shallow baking dish. Make six hollows in the spinach mixture, equal distances apart, and break one egg into each hollow. Sprinkle with cheese. Bake until eggs are cooked to the desired degree of doneness.

Serves 6 ~ 169 calories; 4.0 grams carbohydrates; 2.1 grams fiber

Baked Eggs Surprise
From: Lore's Low Carb Recipes
Click here: LowCarb Recipes

4 eggs
4 tablespoons heavy cream
salt, pepper (to taste)
3 ounces grated cheese
2 tablespoons chives

Preparing
Separate the eggs and beat the egg white, until stiff. Add salt and pepper and put in 4 heat resistant forms. Make a little deepening in the middle of each egg white and put an egg yolk in it. Mix the chives with the cream and add one tablespoon to each egg yolk. cover with grated cheese and bake for 10 minutes.

Serves 2 ~ 5 grams of carbohydrates each.

Trattoria Frittata
From: Lore's Low Carb Recipes
Click here: Lowcarb Recipes

8 ounces bulk Italian sausage
1 cup chopped green pepper
1 teaspoon fennel seed
8 eggs
1/2 cup whole milk ricotta cheese
1 teaspoon garlic powder
1 small tomato, thinly sliced
1/4 cup shredded mozzarella cheese

In 10-inch omelet pan or skillet with an ovenproof handle, cook sausage, green pepper, and fennel seed over medium heat, stirring to break sausage apart, until sausage is browned - about 3 to 5 minutes. Drain well. Return to pan.

In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese.

Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter.

Serves 4 ~ 4 grams of carbohydrate per serving.

Frankfurter Frittata
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

1/2 cup onion, thinly sliced
1/2 green pepper, finely chopped
6 tablespoons butter
5 frankfurters, cut in shreds
6 eggs, beaten
1/2 cup grated Parmesan cheese
1/4 cup chopped parsley
1 teaspoon salt
1/4 teaspoon Tabasco

In a large, heavy, ovenproof skillet, cook onion and green pepper in butter until onions are just tender, but not browned. Add frankfurters and cook until delicately browned, about 4 to 5 minutes. Combine eggs, cheese, parsley and seasonings and mix well. Add to the frankfurters in the skillet and cook until eggs are just set. Place pan under broiler for several minutes to give top a delicate brown color. Cut in wedges to serve.

Serves 4 ~490 calories; 4.8 grams carbohydrates; 0.7 grams fiber.

Creamed Eggs
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

1 teaspoon butter
2 ounces cream cheese
3 tablespoons heavy cream
1/8 teaspoons onion powder (or to taste)
salt and pepper to taste
4 hard-cooked eggs, sliced or chopped

In a small saucepan, melt butter over medium heat. Add cream cheese, a small piece at a time, stirring until cheese and butter are well blended. Add cream and seasonings; mix well. Continue to heat, stirring frequently, until mixture is heated through. Add egg and stir in gently. Serve in small individual custard cups.

Serves 2 ~ 354 calories; 1.8 grams carbohydrates; 0 grams fiber.

Appetizers And Snacks
Remember that appetizers don't have to be saved for parties! They make great snacks and side dishes, and some aren't too shabby for breakfast, either.

Cheese Crunchies
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

2 slices premium American cheese
Onion Powder or Garlic Powder (optional)

Fold cheese slices in half, and break along fold. Fold and break each of those two pieces to make four "sticks." Place on the shiny side of a sheet of freezer paper in rows, an inch or more apart. Sprinkle lightly with onion or garlic powder. Microwave on high until cheese is bubbly and begins to brown, about 50 to 60 seconds. Cool completely before removing from paper.

Makes 2 servings ~ 90 calories; less than 1 gram carbohydrates; 0 grams fiber.

Tiny Ham-Stuffed Tomatoes
From: Cynthia Davis

1 pint cherry tomatoes
2 2 1/4-ounce cans deviled ham
2 tablespoons horseradish
2 tablespoons sour cream
1 stalk celery, finely chopped

Thinly slice tops from tomatoes; remove pulp; drain
shells upside down on paper towels. Mix ingredients.
Fill tomatoes. Refrigerate. Garnish with parsley.

Makes 20 appetizers ~ 64 Calories (kcal); 6g Total Fat; (81% calories from fat); 1g Protein; 2g Carbohydrate; 13mg Cholesterol; 57mg Sodium

Zucchini Puffs
From: Lore's Low Carb Recipes
Click here: Lowcarb Recipes

2 medium zucchini
1/3 cup grated Parmesan cheese
1/3 cup mayonnaise
1/2 teaspoon basil

Slice zucchini into 36 1/4" rounds. In small bowl, combine remaining ingredients. Spread each slice with thin layer of mayonnaise mixture & place it on broiler pan. Cover and refrigerate up to 24 hours.

Broil 5" from the heat about 60 seconds or until tops are golden brown.

Makes 36 ~ approximately 1/2 gram of carbohydrate each.

Deviled Eggs Mediterranean
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

6 hard boiled eggs
6 small green stuffed olives
2 teaspoons Dijon mustard
1 teaspoon vinegar
3 tablespoons mayonnaise
salt and pepper (to taste)

Cut eggs in half and remove the yolks, placing them in small bowl. Remove pimiento from olives and reserve for garnish. Finely mince olives. Mash egg yolks, add olives, mustard, vinegar, mayonnaise, salt and pepper, and mix until well blended. Pile yolk mixture into egg whites. Garnish with small pieces of pimiento.

Serves 6 ~ 133 calories; 0.7 grams carbohydrates; 0 grams fiber

Hell's Eggs
From: Lore's Low Carb Recipes
Click here: Lowcarb Recipes

10 hard boiled eggs
1 clove garlic
2 serrano chiles, seeded and minced
1/2 cup mayonnaise
1 teaspoon fresh lemon juice
2 teaspoon dried mustard powder
1/4 teaspoon cayenne powder
1/4 teaspoon pure chile powder
1/4 teaspoon paprika
1/2 teaspoon salt
1 teaspoon chopped cilantro
1 teaspoon chopped chives

Mash egg yolks with remaining ingredients (except chives). Refill eggs. Sprinkle chives on top.

Makes 20 eggs ~ 1/2 gram of carbohydrate per egg.

Soups

Mini-Meatball And Spinach Soup
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

1/2 pound lean ground beef
1 egg
1/4 teaspoon salt
dash pepper
5 tsp. chicken bouillon granules
4 cups water
2 cups lightly packed fresh spinach, coarsely shredded

In medium bowl, combine meat, egg, salt and pepper, and mix well. On waxed paper, by scant half-teaspoonfuls, form meat mixture into small balls. Set aside. In 3-quart saucepan, combine bouillon and water; heat to boiling. Add meatballs and cook for 8 to 10 minutes; add spinach and cook 3 minutes longer.

Serves 4 ~ 185 calories; 3 grams carbohydrates; 0.7 grams fiber

POW! Soup
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

2 cans (10-1/2 oz. each) condensed beef broth
1 cup water
1-1/4 teaspoon prepared horseradish
1/4 teaspoon dill weed

Combine all ingredients and heat to simmering, stirring occasionally. Serve hot, in mugs, with celery "swizzle sticks."

Serves 4 ~ 38 calories; 2.8 grams carbohydrates; 0.2 grams fiber

Side Salads

Dill Mustard Slaw
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

1/2 cup mayonnaise
1 tablespoon liquid from jar of dill pickles
2 tablespoon prepared mustard
3 cups shredded green cabbage
4 small radishes, thinly sliced
1 whole dill pickle, sliced

Combine mayonnaise, liquid from pickles, and mustard, and blend well. Mix with cabbage. Serve cabbage with radish slices and pickle slices sprinkled over the top.

Serves 4 ~ 225 calories; 3.9 grams carbohydrates; 1.3 grams fiber

Hot Slaw
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

1 egg yolk
1/4 cup cold water
2 tablespoon vinegar
2 teaspoon butter
1/8 teaspoon powdered mustard
3/4 teaspoon salt
1/8 teaspoon pepper
1-1/2 teaspoon Splenda
2 cups shredded cabbage

Beat egg yolk slightly in the top part of a double boiler. Add water, vinegar and butter, mustard, salt and pepper. Cook over boiling water until thickened, stirring constantly. Add sugar substitute and stir in well. Add cabbage and heat through.

Serves 2 ~ 83 calories; 1.8 grams carbohydrates; trace fiber

Breads, Rolls, And Wraps

Egg Wrap
From: Lore's Low Carb Recipes
Click here: Lowcarb Recipes

1 egg white
1 teaspoon protein powder
some spices of your choice

Beat the egg white until very stiff. Add the protein powder and spices of your choice. (I prefer paprika and salt.) Spoon this very thinly onto a non-sticking pan and cook over medium low heat until the egg white will separate from the pan. Turn it and lightly brown the other side. It's great for wrapping salad or just to put cold cuts on it.

Serves 1 ~ less than 1 gram of carbohydrate.

Poultry

Orange Chicken

4 skinless, boneless chicken breasts
1 cup sugar free orange soda
1/4 cup soy sauce
4 to 6 green onions, finely chopped

Combine soda and soy sauce. Marinate chicken breasts in mixture at least 8 hours or
overnight in the refrigerator. Place chicken and marinade in large baking dish. Sprinkle
with onions and bake at 350 degrees for 1 hour. Baste occasionally.

Serves 4 ~ 2.47 carbs per serving.

Garlic Dijon "Dump" Chicken

2 cloves garlic, minced
4 tablespoons Dijon mustard
2 tablespoons lime juice
6 boneless, skinless chicken breasts

For immediate cooking: Preheat oven to 350 degrees Place all ingredients into a large baking dish, turn chicken to coat. Bake until chicken juices run clear (45-60 minutes for chicken pieces, or 20-30 minutes for chicken breasts).

For freezing: Place all ingredients into a 1 Gallon freezer bag. Lay flat in freezer.

To thaw and cook: Take the bag out of the freezer the night before, make sure the baggie is completely closed. Place the Bag on a shelf furthest from the freezer (It works best if the bag is laying flat, although this may not be the best option with a side-by-side fridge/freezer). Preheat the oven to 350 degrees Empty the contents of the bag into a large baking dish and bake until the juices run clear (45-60 minutes for chicken pieces, or 20-30 minutes for chicken breasts).

Serves 3 ~ 4 grams of carbohydrates per serving.

Crockpot Chicken Greek Style
From: Enid in Ottawa
Adapted From: The Unwatched Pot

1 frying chicken, cut up
salt, pepper, oregano (to taste)
3 tablespoons shortening
1/2 cup onion, sliced thin
1/2 cup chicken broth
1/2 cup lemon juice

Heat shortening in skillet and start browning chicken pieces. Sprinkle
with salt, pepper, and oregano. Turn pieces over and repeat on other side.

Place onions in cooker, place chicken pieces on top of onions. Pour
chicken broth and lemon juice over chicken pieces. Cook on high 3-4 hours.

Serves 4 ~ approximately 5 grams of carbohydrates each.

Lemon Garlic Chicken

4 skinless boneless chicken breasts
1 clove garlic, minced
1/2 cup chicken broth
1 tablespoon lemon juice

Using a nonstick skillet sprayed with cooking spray, slowly saute garlic over low heat.

Add chicken and cook over medium heat about 10 minutes or until brown on both sides.
Add broth and lemon juice. Heat to boiling and then reduce heat. Cover and simmer 10 to 15 minutes or until chicken is done. Remove chicken from skillet and keep warm.

Cook or reduce remaining liquid in pan, around 3 minutes. Pour over chicken and serve.

Serves 4 ~ .7 carbs per serving.

Golden Baked Chicken
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

2 large chicken breasts, halved (total around 2 pounds)
4 teaspoons soft butter
2 tablespoons instant minced onion
1/2 teaspoon garlic salt
1/4 teaspoon paprika
2 tablespoons snipped parsley

Preheat oven to 425 degrees. Place chicken in ungreased baking pan. Spread 1 tsp. butter on each piece; sprinkle with onion, garlic salt and paprika. Bake, uncovered, 30 to 35 minutes or until tender. Sprinkle with parsley.

Serves 4 servings ~ 288 calories; 1.0 grams carbohydrates; 0 grams fiber

Mustard Tarragon Chicken
From: Sonya from Dallas

8 ounces sour cream
1/3 cup Dijon mustard
1 tablespoon Splenda (or to taste)]
2 tablespoons lemon juice
1 teaspoon dried tarragon leaves
1/2 teaspoon salt
1/8 teaspoon pepper
3 whole chicken breasts, skinned, boned, halved
3/4 cup crushed plain pork rinds
3 tablespoons butter, melted

In re-sealable plastic bag, combine all marinade ingredients. Blend well.
Add the chicken. Turn to coat. Seal the bag and refrigerate overnight.

Heat the oven to 350 degrees. Lightly grease 13 x 9" baking dish. Arrange
chicken in a single layer in dish and spoon any remaining marinade over
chicken.

In small bowl, combine pork rinds and butter; blend well. Spoon evenly over chicken. Bake uncovered for 55 to 60 minutes, or until the chicken is
fork tender and the juices run clear.

Serves 6 ~ 3.3 grams of carbohydrates each.

Tangy Skillet Chicken
From: Back To Protein, by Barbara Doyan
Click here: CarbSmart - Smart choices for a low carb lifestyle

1/2 cup vinegar
1/2 cup soy sauce
1 clove garlic, minced
dash black pepper
3 pounds chicken parts, skinned or unskinned

Put the vinegar, soy sauce, and garlic in a skillet. Bring just to a boil.

Add the chicken, turn down the heat, and simmer about 45 minutes, covered, until the chicken is done. Turn the chicken once, about halfway through cooking.

Serve hot.

Serves 3 ~ 4.3 grams of carbohydrates each.

Fish

Fish Florentine

1 to 1 1/2 pounds fish fillets, thawed and patted dry
1 10 ounce package frozen spinach, thawed and with
all the excess water squished out (eeewww!)
1 to 2 cups shredded cheddar cheese
2 teaspoons dried parsley (optional)
1/2 cups crushed pork rinds (optional)
4 - 5 cherry tomatoes, thinly sliced (optional)
lemon juice (optional)
salt and pepper to taste

Spread the spinach over the bottom of a casserole dish. (I find that an 8" or 9"
casserole works well for 1 pound of fish.) Arrange the fish fillets over the spinach. Spritz with lemon juice and salt and pepper to taste. Sprinkle the cheddar cheese over the top of the fish. Sprinkle with crushed pork rinds, if desired. (Use a light touch.) Arrange sliced tomatoes over cheese. Shake dried parsley over all.
Bake at 350 degrees for 30 to 40 minutes. Serves 4 if they're not big eaters. Reheats reasonably well, but best when freshly baked.

Serves 4 ~ 333 calories, 15 grams fat, 43 grams protein, 5 grams carbohydrate w/
2 grams fiber

Note: Nutritional analysis based on 1 1/2 pounds of fish and without the pork rinds.

Greek Style Baked Fish
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

3 pounds fish steaks (Use any white, non-oily fish.)
Salt and freshly ground black pepper
Few drops lemon juice
1/2 cup olive oil
1/2 cup coarsely chopped onion
1 cup canned tomatoes
2 tablespoons minced parsley
12 large pitted black Greek olives
1/2 cup white wine

Preheat oven to 350 degrees. Sprinkle fish with 1 tsp. salt; pepper to taste, and lemon juice. Brush some of the olive oil on the bottom of a large baking dish. Layer about half of the onion and tomatoes on the bottom of the pan, and sprinkle lightly with salt. Place the fish on top of the vegetables, then cover with remaining vegetables, parsley and olives. Pour remaining olive oil and wine over all. Bake, uncovered, for 45 minutes to an hour, basting occasionally with sauce in the dish. Served topped with lemon slices.

Serves 6 ~ 380 calories; 3.2 grams carbohydrates; 0.5 grams fiber

Barbecued Salmon
From: Patti at Lore's Low Carb Recipes
Click here: Lowcarb Recipes

4 salmon filets
6 tablespoons Rum Barbecue Sauce (see recipe under condiments)

Brush the fillets with a thin coating of barbecue sauce. Marinate the fish in the refrigerator for 2 hours. To grill, lightly brush the grill with vegetable oil and barbecue the salmon, skin side down in a covered grill for about 15 minutes per inch of thickness. Close the vents during the last 4 to 5 minutes for a smoke flavor. To cook indoors, preheat the broiler to its highest setting. Arrange the salmon on a foil-lined baking sheet and broil for 4 to 5 minutes per side or until the fillets are opaque in the center and are slightly firm.

Serves 4 ~ 1/2 gram of carbohydrates per serving.

Easy Parmesan Fish Fillets

1 1/2 pounds fish fillets, thawed and patted dry
3 tablespoons butter, melted
1 teaspoon garlic powder
1 teaspoon onion powder
1/8 teaspoon black pepper
salt to taste
3 tablespoons cream
1/2 to 1 cup Parmesan cheese
4 - 5 cherry tomatoes, thinly sliced
2 teaspoons dried parsley

Place the fish fillets in the bottom of an 8" or 9" baking fish. Combine the butter, garlic powder, onion powder, cream, pepper and salt. Drizzle the spiced butter over the fish. Sprinkle the Parmesan cheese over all. (Lots of it is good!) Arrange the cherry tomato slices over the Parmesan cheese; sprinkle the dried parsley over all.
Bake in a 350 degree oven for 30 to 40 minutes. Serves 4. There won't be any leftovers.

Serves 4~ 343 calories, 19 grams of fat, 39 grams of protein, and 3 grams of carbohydrates.

Fish In Foil

1 1/2 pounds fish fillets (any variety)
4 tablespoons butter
4 teaspoons lemon juice
salt and white pepper
hot sauce (optional)
paprika (optional)
parsley (optional)

On 4 large, buttered squares of heavy-duty aluminum foil, place equal amounts
of fish. Melt the butter and stir in the lemon juice, salt, and pepper. Pour the seasoned butter over the fish. Sprinkle the fish with a few drops of the hot sauce and sprinkle with a bit of parsley and paprika for color. Wrap the foil securely but not tightly around the fish, leaving space for the fish to expand.

Grill 5 to 7 minutes on each side or until fish flakes with fork. Refrigerate any leftovers immediately.

Serves 4 ~ less than 2 grams of carbohydrates per serving.

Pork

Ginger-Mustard Marinated Pork Roast
From: Back To Protein, by Barbara Doyan
Click here: CarbSmart - Smart choices for a low carb lifestyle

1/2 cup soy sauce
1/2 cup sherry cooking wine
1 tablespoon dry mustard
1 teaspoon minced gingery
1 teaspoon thyme
2 cloves garlic, minced
4 to 5-pound pork roast

Combine all of the ingredients except the meat; mix well.

Place the pork roast in a large plastic bag; pour in the marinade. Work the air out of the bag and close tightly. Refrigerate 2 hours or overnight, turning the roast once in a while if convenient.

Preheat the oven to 350 degrees or a convection oven to 325 degrees.

Remove the roast from the marinade and place on a rack in a roasting pan.
Bake, uncovered, for 2 1/2 to 3 hours or convection bake 2 to 2 1/2 hours, or until done.

Let rest on the counter 10 minutes; slice and serve.

Serves 6 to 8 ~ 2 grams of carbohydrates or less each.

Paradise Pork Chops
From: Cynthia Davis
Adapted From: A Taste Of Home

1/2 cup soy sauce
1 teaspoon dried marjoram, crushed
1 teaspoon dried thyme, crushed
1 teaspoon dried sage, crushed
1 teaspoon oregano, crushed
1 teaspoon tarragon, crushed
1 teaspoon basil, crushed
1 teaspoon rosemary, crushed
1/4 teaspoon garlic powder
4 boneless pork sirloin chops, 1 inch thick

Combine soy sauce and seasonings; reserve half for basting and refrigerate. Pour remaining marinade into a large resealable plastic bag or shallow glass container. With a fork, pierce both sides of the pork several times; place in the marinade and press marinade into both sides of meat. Seal bag or cover container; refrigerate
overnight.

Drain and discard marinade. Grill, uncovered, over medium coals for 3 minutes.

Turn and baste with reserved marinade. Continue turning and
basting 7 to 10 minutes longer or until juices run clear.

Serves 4 ~ 177 calories, 7 grams fat, 24 grams protein, and 4 grams carbohydrates

Beef

Bistecca Alla Fiorentina
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

4 Delmonico steaks, 1" thick (about 8 ounces each)
1/4 cup olive oil
2 tablespoon lemon juice
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 clove garlic, minced
1 tablespoons minced parsley
2 tablespoons butter

Trim all the fat from the steaks. Mix together the oil, lemon juice, salt, pepper, garlic and parsley. Marinate steaks in the mixture for 2 to 3 hours, turning and basting frequently. Drain well.

Broil steak to the desired degree of rareness (about 15 to 20 minutes for rare to medium). Form butter into 4 small balls and serve steaks with a ball of butter on top.

Serves 4 ~ 795 calories; 1.3 grams carbohydrates; 0.2 grams fiber

Polynesian Pot Roast
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

5-pound chuck roast
7 tablespoons olive oil, divided
4 cloves garlic, finely chopped
1 cup sherry
1/3 cup soy sauce
1 teaspoon freshly ground black pepper
1 teaspoon ground ginger
1 onion peeled and stuck with 2 cloves
8 large sprigs parsley

Rub the roast well with 2 tablespoons of olive oil and the chopped garlic. Place it in a deep bowl and add the sherry, soy sauce, pepper and ginger. Refrigerate and marinate for 8 to 24 hours, turning meat frequently in marinade. Remove meat and dry it with paper towels. Heat 5 tablespoons of olive oil in a heavy pot and brown the roast in it on all sides. Add the onion and 1/2 cup of the marinade. Cover the pot and simmer for 1-1/2 hours. Add the remaining marinade and continue cooking until the meat is tender. Remove it to a hot platter and strain the juices.

Garnish the meat with parsley sprigs and serve with strained sauce.

Serves 8 ~770 calories; 2.5 grams carbohydrates; 0.2 grams fiber

Franks Stuffed With Cheese
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

8 all-beef frankfurters
4 1-oz slices Mozzarella cheese
8 slices bacon

Split frankfurters lengthwise. Break cheese slices in half and fill each frank with half a slice of cheese. Wrap each frank with a slice of bacon and hold together with toothpicks. Bake at 350 degrees for about 15 minutes, or broil under moderate heat for 10 minutes

Serves 4 ~ 615 calories; 2.3 grams carbohydrates; 0 grams fiber

Veal

Veal With Lemon
From: Click here: Our Little (Low-Carbohydrate) Corner of the Internet

3-pound rolled veal roast, shoulder or rump
1 teaspoon salt
1/2 teaspoon white pepper
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
3 tablespoons water
1 teaspoon lemon peel
1/4 cup lemon juice
2 egg yolks
1/3 cup heavy cream

Remove any excess fat from veal roast. Combine salt, pepper, cinnamon and nutmeg and rub into veal on all sides. Place in a heavy casserole or kettle with a tight-fitting lid. Add water, cover, and simmer at lowest possible heat for 1 hour. Add lemon rind and juice; cover and continue simmering until veal is tender, about 2 hours. Place veal on hot platter. Slice and keep hot while preparing gravy.

Reduce pan juices to 3/4 cup. Bet egg yolks into cream, and stir egg mixture into reduced pan liquid. Heat through without boiling.

Serves 6 ~ 325 calories; 1.7 grams carbohydrates; 0.1 grams fiber.

Lamb

Super Easy Lamb Patties

2 pounds ground lamb
salt and pepper (to taste)

Form the ground lamb into 4 patties or mini-loaves. Place in a baking dish or casserole. Bake at 350 degrees for 30 to 35 minutes, or until the lamb is no longer pink in the center.

Serves 4 ~ 0 carbohydrates.

Marinated Broiled Lamb Chops
From: Dr. Atkins Quick And Easy Cookbook

2 tablespoons olive oil
1 tablespoon Worcestershire sauce
2 tablespoons lime juice
2 tablespoons soy sauce
2 tablespoons dry white wine
(***Note From Di: This is optional. I don't like wine, so I've never added this.)
3 cloves garlic
salt and pepper (to taste)
1 pound lamb chops (each about 3/4 inch thick)

Preheat the broiler.

Whisk together the oil, Worcestershire sauce, lime juice, soy sauce,
wine, garlic, salt and pepper in a large bowl. Add the lamb chops and
let them marinate, covered, in the refrigerator for 15 minutes or up
to one hour.

Remove the lamb chops from the marinade and pat them dry. Broil the lamb
chops for 4 minutes on each side for medium-rare, or until they reach the desired
doneness. Serve immediately.

Serves 2 ~ 1.4 grams of carbohydrates.

***Note From Di: If (like me) you're too cheap to buy lamb chops, you can use lamb
shoulder steaks instead.

Mustard Lamb Chops Or Shoulder Steaks

6 lamb sirloin or shoulder chops, about 3/4 inch thick (about 2 pounds)
1 tablespoon chopped fresh or 1 teaspoon dried thyme leaves
2 tablespoons Dijon mustard
1/4 teaspoon salt

Preheat the broiler.

Place lamb on rack in broiler pan.

Mix thyme, mustard and salt; brush half of the mustard mixture evenly over lamb.

Broil with tops about 3 to 4 inches from heat for about 4 minutes, or until brown; turn. Brush remaining mustard mixture over lamb. Broil 5 to 7 minutes longer for medium doneness (160 degrees).

Serve immediately.

Serves 6 ~ 1.1 grams of carbohydrates each.

Vegetarian Main Dishes

Mexican Onion And Chili Pie

1 tablespoon butter OR Soy margarine
1 medium onion, chopped
1 tablespoon unflavored protein powder
2 4-ounce cans whole green chilies
1 cup hot pepper Monterey jack cheese or plain Monterey jack cheese, shredded
OR Soy version of this
4 eggs OR 8 egg whites
3/4 cup heavy cream OR Soy cream
1/4 cup water
1/2 teaspoon garlic salt
dash ground red pepper
nonstick spray
salsa (optional)
sour cream (optional)

Preheat oven to 350 degrees. Spray a 9-inch glass pie plate with nonstick
spray. Set aside.

Melt the butter in a skillet until it sizzles. Add the onion. Cook over
medium-high heat, stirring constantly, for 2 minutes. Remove from the heat
and stir in the protein powder.

Slice the chilies lengthwise and remove the seeds. Arrange the chilies over
the bottom of the pie plate and up the sides of the pan. Sprinkle with the
cheese. Set aside.

In a bowl, beat the eggs slightly. Stir in the cream, water, garlic salt and
red pepper until well mixed. Stir in the onion mixture. Carefully pour over
the cheese and chilies in the pie plate.

Bake at 350 degrees for 25-30 minutes, or until the eggs are set and the top
is golden brown. Slice into wedges and serve hot. Garnish with salsa and sour
cream, if desired.

Serves 6 ~ 249 calories, 22 grams fat, 9 grams protein, and 5 grams
carbohydrates w/ 1 gram fiber. (Nutritional analysis does not include
optional salsa or sour cream.)

Marinated Grilled Tofu

1 pound firm tofu
2 tablespoons soy sauce
2 tablespoons Brown Sugar Twin
1 tablespoon sugar free ketchup
1 tablespoon prepared horseradish
1 tablespoon cider vinegar
1 clove garlic, minced

Slice the tofu into 1/2-inch thick slices and place it into a glass baking dish.

Whisk together the remaining ingredients and pour over the tofu. Turn the tofu to coat it completely with the marinade. Cover and refrigerate at least 1 hour or up to 24 hours, turning occasionally.

Place the tofu on a greased grill, reserving the marinade. Grill over medium high heat, basting with the marinade, approximately 3 minutes per side or until nicely browned.

Serve immediately.

Serves 4 ~ 4 grams of carbohydrates each.