FSB Author Article
creamy
carrot-ginger soup
ILC - Indulgent Low Carb
Carb That Count - 12.5 grams
Sometimes carrots can be a good thing, even for carb counters.
You'll be amazed how easy it is to extract the fresh ginger juice
needed in this recipe and how perfectly its flavor melds with carrots.
Heavy cream makes this soup taste luxurious.
1 1/2 pounds carrots
1 5" piece fresh ginger
4 1/2 tablespoons heavy cream
Trim the carrots, peel them using a vegetable peeler, and cut them into
1" pieces. Transfer the carrots to a medium-size pot and add 4 cups
water and 1 1/2 teaspoons salt. Bring to a boil, then reduce the heat
and cook, uncovered, until the carrots are very soft, about 35 minutes.
Meanwhile, peel the ginger and grate it on the large holes of a box
grater. Wrap the ginger in a paper towel and squeeze hard to extract
juice. (You will have about 1 tablespoon juice.) Discard the grated
ginger.
Transfer the carrots to a food processor and puree until very smooth,
slowly adding all the cooking water as you process. Add the ginger
juice and heavy cream and process to incorporate.
Return the soup to the pot and add salt and freshly ground black pepper
to taste. Heat through and serve.
Serves 4
nutritionist's note: Carrots, formerly forbidden
on low-carb plans, became acceptable in limited amounts when it was
realized that their glycemic load was less taxing than originally
thought. Eating carrots in moderation adds beneficial nutrients to
one's overall diet.
CTC*: 12.68; Total Carbs: 17.79; Fiber: 5.11; Total Fat: 6.57; Sat Fat: 3.94; Protein: 2.11; Calories: 132
parmesan-crusted pork
tenderloins
VLC - Very Low Carb
Carbs That Count - 0 grams
This is an unusual combination of flavors, but they really work
together. The cheese forms a handsome crust around the pork, helping to
seal in the juices. If you're bashful about cumin, feel free to use
ground sage instead.
2 pork tenderloins (14 ounces each)
3/4 cup freshly grated Parmesan cheese, about 3 ounces
2 tablespoons ground cumin
Preheat the oven to 375°F.
Pat the pork dry with paper towels and lightly season it with salt.
In a small bowl, mix together the cheese, cumin, and freshly ground
black pepper to taste. Press the mixture all over the pork, coating it
as thoroughly as possible.
Place the pork on a rimmed baking sheet or in a shallow roasting pan.
Bake for 12 minutes. Turn the pork over and bake for 10 minutes longer.
(The pork should be slightly pink in the center.) Remove the pork from
the oven, transfer it to a cutting board, and let it rest for several
minutes before serving. Cut the pork into 1/2"-thick slices and serve
immediately.
Serves 4
CTC*: 0; Total Carbs: 1.20; Fiber: 1.20; Total Fat: 13.75; Sat Fat: 6.04; Protein: 50.70; Calories: 339
sun-dried tomato meat loaf
LC - Low Carb
Carbs That Count - 7.5 grams
Meat loaf
recipes are often haphazard accumulations of way too many
ingredients, but this version rolls things back to the fundamental few.
Ice cubes -- my mother's secret -- keep the meat moist and juicy. You
can
also shape the meat into burgers and sear them in a skillet.
1 cup sun-dried tomatoes in olive oil
1 medium-large onion
1 1/2 pounds ground sirloin
Preheat the oven to 350°F.
Drain the oil from the sun-dried tomatoes into a large nonstick
skillet. Finely dice the tomatoes and set them aside.
Finely dice the onion to get 1 packed cup. Set the skillet over medium
heat and add the diced onion. Cook slowly, stirring occasionally, until
the onion is soft and golden, about 10 minutes.
In a large bowl, combine the sirloin, diced tomatoes, cooked onion with
all the pan juices, 1 teaspoon salt, and freshly ground black pepper.
In a bowl, combine 1/4 cup cold water and 3 slightly crushed ice cubes
and add to the sirloin. Mix thoroughly. Shape into an 8" x 4 1/2" loaf
and place on a rimmed baking sheet or in a shallow roasting pan. Bake
for 35 to 40 minutes. Remove the sirloin from the oven and let rest 5
minutes before serving.
Serves 4
CTC*: 7.56; Total Carbs: 9.87; Fiber: 2.31; Total Fat: 16.17; Sat Fat: 5.12; Protein: 37.15; Calories: 335
quick chicken parmigiana
VLC - Very Low Carb
Carbs That Count - 5 grams
Chicken "parm" is one of America's most popular dishes, but it
always comes breaded and fried. I've low-carbed it here (and slashed
the calories) by scrapping the breading but not its essential Italian
spirit, nor the oozing melted cheese. This is perfect for a
get-it-on-the-table-fast lunch or supper.
4 skinless, boneless chicken breasts (8 ounces each)
1 cup marinara sauce
3 1/2 ounces provolone cheese, thinly sliced
In a large, deep, nonstick sauté
pan, add salted water to a depth of 2" and bring to a boil. Slip the
chicken into the water and reduce the heat to medium. Cook until the
chicken is just firm to the touch, about 10 minutes. Immediately remove
the chicken from the water and pat it dry with paper towels. Season the
chicken with salt and ground white pepper.
Preheat the broiler.
Spray a rimmed baking sheet with cooking spray.
In a small nonstick skillet over medium heat, add the sauce and heat
until just hot.
Place the still-warm chicken on the baking sheet. Spoon the sauce
evenly over the chicken and cover them with the cheese. Broil about 6"
from the heat until the cheese is
a little bubbly and golden brown. Remove the chicken from the oven and
serve immediately.
Serves 4
nutritionist's note: Many jarred marinara sauces are very
high in added sugars. Check the nutrition labels and buy one that
contains no more than 5 grams of carbohydrates per 1/2 cup.
CTC*: 5.03; Total Carbs: 6.53; Fiber: 1.50; Total Fat: 12.41; Sat Fat: 5.73; Protein: 59.71; Calories: 392
roasted portobellos on rosemary branches
VLC - Very Low Carb
Carbs That Count - 3.5 grams
I've combined three big, highly aromatic components that result in a
dish with enough style to be served as a first course or as an
accompaniment to something simple like a grilled steak or roast
chicken.
1 pound medium portobello mushrooms
1/4 cup garlic-flavored olive oil
2 large bunches rosemary
Preheat the oven to 425°F.
Wipe the mushrooms clean with a damp cloth and trim the woody bottoms.
Cut the larger mushrooms into quarters and the smaller ones in half.
Place the mushrooms in a bowl and pour the oil over the mushrooms.
Lightly sprinkle the mushrooms with coarse salt and freshly ground
black pepper. Toss well and let sit for 10 minutes.
Remove 1 large sprig rosemary. Scatter the remaining rosemary branches
in the center of a rimmed baking sheet to make a large mat for the
mushrooms. Place the mushrooms on the rosemary branches. Roast for 12
to15 minutes, until the mushrooms have just softened. (Do not
overcook.)
Finely chop the leaves of the remaining rosemary sprig. Remove the
mushrooms from the oven and transfer them to a platter with some of the
rosemary branches. Sprinkle the mushrooms with the freshly chopped
rosemary. Serve immediately.
Serves 4
CTC*: 3.29; Total Carbs: 4.71; Fiber: 1.42; Total Fat: 13.90; Sat Fat: 1.89; Protein: 3.30; Calories: 148
string beans with roasted garlic butter
LC - Low Carb
Carbs That Count - 6.5 grams
The roasted garlic butter, which you make yourself, is also dreamy
on steamed broccoli, sugar snaps or snow peas, or atop any sautéed leafy greens. Garlic butter
can be
made in advance and stored in the fridge for 2 to 3 days.
1 large bulb garlic
1/4 cup sweet whipped butter, at room temperature
1 pound green beans or wax beans
Preheat the oven to 400°F.
Wrap the whole bulb of garlic in a pouch of aluminum foil, making sure
to tightly crimp the edges all around. Place the garlic in a metal
baking pan and roast for 1 1/4 hours. Remove the garlic from the oven
and let cool. Cut in half through the equator and squeeze out the pulp
into a medium-large bowl. Add the butter to the bowl and mash together
with the garlic pulp. Set aside at room temperature.
Meanwhile, bring a pot of salted water to a boil. Trim the ends of the
beans. Add the beans to the boiling water and cook over high heat until
the beans are just tender, about 6 minutes. Immediately drain the beans
in a colander, shaking off any excess water. Add the beans to the bowl
with the garlic butter and toss quickly. Add salt and freshly ground
black pepper to taste. Serve immediately.
Serves 4
CTC*: 6.57; Total Carbs: 10.58; Fiber: 4.01; Total Fat: 7.80; Sat Fat: 4.78; Protein: 2.62; Calories: 114
fresh raspberries with lemon-maple sauce
ILC - Indulgent Low
Carb
Carbs That Count - 12 grams
This is a simple and sophisticated merger of flavors that is indeed
more than the sum of its parts. Serve it in chilled martini glasses
with a lemon twist, and you'll get oohs and ahhs at the table.
3 pints raspberries
1/2 cup sugar-free maple-flavored syrup
1 lemon
Place the raspberries in a bowl.
In a small bowl, place the syrup. Grate the zest of the lemon and set
aside. Halve the lemon and squeeze to get 3 tablespoons juice. Mix the
juice into the syrup and stir until combined. Pour the lemon-syrup
sauce over the raspberries and let marinate for 15 minutes.
Distribute the raspberries among 4 chilled martini or wine glasses. Top
with the sauce from the bowl. Scatter the lemon zest on top and serve
immediately. You may also garnish each serving with a long twist of
lemon zest or a paper-thin lemon slice cut from an additional lemon.
Serves 4
nutritionist's note: Blueberries lead the list of
antioxidant-fortified fruits, but strawberries and raspberries are
close to the top.
CTC*: 11.90; Total Carbs: 24.81; Fiber: 12.91; Total Fat: 1.02; Sat Fat: .04; Protein: 1.77; Calories: 115
* CTC = Carbs that Count
Reprinted from: Low Carb 1-2-3: 225 Simply Great 3-Ingredient Recipesby Rozanne Gold with Helen Kimmel, M.S., R.D. © 2005 Rozanne Gold Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com