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http://www.DiabetesNutrition.org
Low Carb Recipes
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The United States Department of Agriculture maintains a
database that lists the complete nutritional profile (carbohydrates,
fat, fiber, nutrients, etc.) of almost any food you can think of. It
does not list a food’s position on the Glycemic Index. However,
if a food is relatively low in carbohydrates, it is safe to assume that
it will not materially impact blood sugar or insulin levels.
Click on this link to reach the data base:
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl. (Type a food
name into the search box and press “enter”.) Use the data
base to check the nutritional profile of these recipes, or to determine
whether something you’re planning to eat will materially affect
your blood sugar level. Our “PIZZA (SOY FLOUR CRUST)” and
our “CHILI” recipes show how carbohydrate contents can be
determined. Use the label on the package when it is available. Use the
USDA data base when a product label is not available.
If you have a low glycemic (low carb) recipe that you would
like to share, (or an improvement to one of the recipes listed here)
please send it to us at mail@energywave.com.
We will review it, and may make it in our test kitchen before posting
it. While it is not mandatory, we request that you include your email
address and a day or night time telephone number, so that we can reach
you if we have a question. Your name will not be posted here (unless
you ask us to include it in the recipe), and your contact information
will not be used for any purpose except to ask you a question about
your recipe.
Please note that a “serving” of each recipe
posted here has been judged to be large enough to satisfy a typical
adult.
LOW
CARB RECIPES
Serves 12
INGREDIENTS:
1 3-pound canned ham
3 10 oz packages frozen asparagus spears (or 3 14.5 oz cans of cut
asparagus spears)
¼ pound of butter
1/2 cup of soy flour
1 cup heavy cream
1.5 cups (i.e., 6 oz) grated Munster cheese
Salt and pepper to taste
½ cup grated parmesan cheese.
Remove ham from can. Cut into ¼ inch thick slices.
Cook asparagus until tender (unless using canned asparagus)
Alternate layers of ham and asparagus in a 2 quart shallow baking pan.
Make a sauce:
In a medium sauce pan, melt 3/8 cup of butter on low heat. Leave sauce
pan on stove.
Add 3/8 cup of soy flour and stir.
Gradually stir in heavy cream.
Stir until sauce thickens.
Add in Munster cheese, stirring until sauce is smooth.
Spoon sauce over casserole
Sprinkle with salt and pepper.
Top with parmesan cheese.
Bake for 20 minutes in a 400 degree oven (or until top is browned).
INGREDIENTS:
Half of a 14.5 oz can of chicken broth (make sure it is a brand that
has few if any carbohydrates in it).
3 or 4 handfuls of “hot and spicy” pork rinds. (If
you’re not familiar with pork rinds, the thought of eating
anything with that name
might be upsetting. However, they are just the protein that is left
over after all the fat has been rendered out of pork skin. When you
use the hot and spicy version of this product, the only thing you taste
is the spices. Pork rinds can be found in the snack aisle of
most supermarkets)
DIRECTIONS:
Pour about half a can of chicken broth into a microwave safe soup bowl.
Put the pork rinds into a plastic bag. Crush them with the heel of your
hand, or with a rolling pin. However, don’t make them so fine
that they become powder.
Dump the crushed pork rinds into the soup. Heat 2 or 3 minutes in your
microwave oven.
(If you prefer, you can make this in a saucepan on a stove).
INGREDIENTS:
1 pkg boneless chicken breasts (any size pkg is ok).
Cooked sliced ham
Sliced Swiss Cheese
Bacon
INSTRUCTIONS:
Thin breasts out with a mallet. Get them to about ½ inch thick.
(Put a piece of plastic wrap over the one you’re beating up,
unless
you like to have a bunch of “chicken stuff” splashing
around your kitchen.)
Lay breast flat on a plate. Fill with one slice cooked ham and 1 slice
Swiss cheese.
Roll up. Wrap a strip of bacon around rolled breast. Use 2 tooth picks
to hold it on.
Bake at 375 for 20 minutes.
Check with knife to see whether it is done. It will probably be
necessary to cook another 5 minutes.
Don’t overcook! This is not solid chicken! The chicken is only a
series of thin strips
This recipe is a great example of what “NO
BRAINER” means. It takes no thought and almost no time!
Ingredients:
-
Sliced Swiss Cheese
-
Sliced ham
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Iceberg lettuce
(optional)
-
Asparagus spears
(optional)
Directions:
Lay one slice of ham on a plate.
Lay one slice of Swiss Cheese over the ham. Fold the cheese, so that it
is the same length as the ham.
Roll up the ham and cheese.
Eat cold, or heat in the microwave oven for about 10 seconds.
OPTIONS:
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Lay
one leaf of lettuce over the ham and cheese, then roll up and eat.
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Instead
of lettuce, lay one asparagus spear across the ham and cheese. Then
roll around the asparagus.
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Make
a “lettuce roll up”: Lay the lettuce on a plate. Then lay a
slice of ham on it. Next, place a slice of Swiss Cheese on the ham.
Finally, roll it up.
NOTES:
If you make this as an appetizer, after rolling up all ingredients, cut
each roll up into several 2-inch pieces. Hold together with toothpicks.
You can substitute sliced pepperoni for the ham.
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INGREDIENTS:
1 head (about 3 cups) cauliflower
2 oz cream cheese
1 teaspoon salt
DIRECTIONS:
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Cut
cauliflower head into chunks
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Boil
cauliflower about 25 minutes
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Drain
into a colander and mash until the water is out of it.
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Using
an electric mixer, mix. for about 30 seconds.
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Add
cream cheese, and salt.
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Mix until smooth.
INGREDIENTS:
6 large onions, sliced
½ stick of butter
Dash of salt
1 packet of sugar substitute
2 tablespoons soy flour (optional)
2-14.5 oz cans chicken broth
2-14.5 oz cans beef broth
Three tablespoons white wine (optional)
1 cup grated Swiss cheese
Pepper to taste
DIRECTIONS:
1. simmer onions in butter in a covered pot for about 20 minutes.
2. add a dash of salt and of sugar substitute to onions, and bring
temperature up to medium.
3. add flour to onions and stir well.
4. add chicken broth, beef broth, and wine to onions.
5. heat for about an hour.
6. serve grated Swiss cheese over the top of the soup.
serves 6-8 people
NOTES 1. Don’t serve immediately. Leave in refrigerator 24 hours.
This soup gets better with age. 2. To cut down on carbs, strain
soup. discard half the onions. Add the other half back in. 3. If
desired, float several saltine crackers (2 grams of carbs each) in each
bowl and then add the grated Swiss cheese.
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INGREDIENTS
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CARBOHYDRATE COUNT
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(CRUST)
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1 egg
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1.22 grams
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3/4 cup grated parmesan cheese
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2.8 grams
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1 Cup soy flour
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33.67 grams
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1 pkg (teaspoon) splenda® artificial sweeter
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1 gram
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1/2 cup water
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0 grams
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Vegetable oil
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0 grams
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(BASIC TOPPING)
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7 ounces pizza sauce (we
like Ragu®).
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12 grams
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1/2 pound of shredded
mozzarella cheese
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7 grams
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PROCEDURE FOR MAKING
CRUST
In mixing bowl, beat 1 egg.
Add dry ingredients. Add just enough water to form a stiff dough ball
(about 1/2 cup).
Rub a 12 inch pizza pan or a
cookie sheet with solid shortening (butter or Crisco), and
lightly flour it. Place dough ball directly onto the pan or cookie
sheet. Cover entire pan or sheet with plastic wrap and roll dough out
until it is flat. Remove plastic wrap.
NOTE: Soy flour is not as elastic as wheat flour, and rises very
little. It does not have to be rolled into an “ultra-thin”
sheet. Therefore we do not recommend rolling the dough on a separate
surface and then trying to transfer it to a pizza pan. The rolling
pin’s handles will ride on the edges of the pan, automatically
creating a sheet of dough that is the proper thickness.
Lightly coat dough with olive or
other vegetable oil (to keep it from getting soggy).
Harden crust by baking at 400 for
10 minutes.
Continue to make pizza, or
refrigerate/freeze for future use.
PROCEDURE
FOR MAKING BASIC TOPPING:
Cover dough with pizza
sauce. Use about 6 tablespoons (which is ½ of a 14 oz jar)
Add 1/2 pound of mozzarella cheese. (Use more or less, according to
taste).
Bake at 400 for 10 minutes, or until cheese is melted.
SERVING
Cut into 8 slices. Serve with a
tossed salad and a bottle of Michelob® Ultra beer (only 3 grams of carbs per 12
ounce bottle, and it really tastes like beer. Hats off to Michelob!)
CARBOHYDRATES- WHOLE PIE:
58 Grams
CARBOHYDRATES-PER SLICE: 7 Grams
COMPARISON: A CONVENTIONAL
PIZZA contains about 20 grams of carbs per slice.
MAKE IT A MEAL BY
ADDING THESE LOW CARB TOPPING ITEMS:
(If you want to, you can determine
the exact carb counts of the item(s) you plan to use by clicking on our
link to the USDA data base.)
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10 oz (1 package)
“supermarket” mushrooms
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black olives
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1 large onion
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½ (or more) bell pepper
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pepperoni
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3 strips bacon
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brocolli
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WARNING:
Don’t try to lift this monster! Use a fork and knife. Don’t
eat it while wearing your tux or evening gown. Don’t eat it in
front of your boss. Etc., Etc.
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INGREDIENTS:
6 slices of
bacon
6 slices of tomato
6 large eggs
salt & pepper to taste to taste
6 teaspoons regular sour cream or salsa (Do not use
“light”, or “reduced fat” items, as they are
usually high in carbohydrates.)
DIRECTIONS:
Preheat oven to 350 degrees.
Fry the bacon until it just starts to get crisp. Remove
it from the heat.
Coat the sections of a muffin tin with solid shortening
or a spray-on oil (use a 6-section tin).
Place a tomato slice in the bottom of each section.
(Cut slices in half if too big, and overlap each half.) Circle the
sides with 1 strip of bacon. Break an egg into each section and season
with salt and pepper. Bake in the oven for 20 minutes.
Loosen each egg by running a knife around the inside of
each section of the tin. Use a fork to lift eggs from the tin and place
on plates. Top with sour cream or salsa.
Serves 3
Hint: Place
the muffin tin on a cookie sheet, in case any of the egg white drips
over the edge of the tin.
CHILI
The “secret” to this recipe is our use of
mushrooms in place of beans. Mushrooms have about 3 grams of carbs per
cup. Most beans contain between 30 and 40 grams of carbs per cup.
INGREDIENTS:
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ITEM
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GRAMS OF CARBS
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3 pounds ground beef
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0
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2 cups coarsely chopped onion (ie, 2 medium onions)
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20
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3 hot Italian sausages, cut into small (about ½
inch) pieces
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6
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3 cups sliced mushrooms. Use fresh, or 3 7
z cans
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9
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3 tablespoons chili powder (from the spice section of
your supermarket). Do not use “chili mix”. It contains
about 20 grams of carbs per pkg, and you will need 3 packages.
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12
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½ can (14 oz) canned tomatoes (or 1 cup tomato
puree)
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14
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2 7oz cans green chili peppers
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20
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Total Carbohydrates
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83 grams
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Serving Size-1/2 pound (3 soup
ladels full)
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XXXXXXXXX
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Carbohydrates per ½ lb
serving
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14 grams
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INSTRUCTIONS:
Put ground beef into a very large
pot, and begin to heat it (covered) on high. (Do
not drain the beef at any time).
When pot is hot, lower heat to a
“simmer” setting.
Add in onions and all other
ingredients.
Simmer (covered) 20 minutes, or
until beef is completely browned.
Stir every 5 minutes.
If desired, transfer to a
casserole dish, cover with 3 cups shredded cheddar cheese, and bake at
400 until cheese melts.
SERVING SIZE: Approximately
½ pound (3 soup ladels).
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