Low Carb Recipes

For those looking for information on diabetes…
also visit our diabetes nutrition resource page

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 onthe Glycemic Index. However, if a food is relatively low in carbohydrates, it is safe to assume that it will notmaterially 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 theserecipes, 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 thepackage 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 recipeslisted here) please send it to us at [email protected]. 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 emailaddress and a day or night time telephone number, so that we can reach you if we have a question. Your name will not beposted here (unless you ask us to include it in the recipe), and your contact information will not be used for anypurpose 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.

http://www.DiabetesNutrition.org

Low Carb Recipes
For those looking for information on diabetes…
also visit our diabetes nutrition resource page

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 onthe Glycemic Index. However, if a food is relatively low in carbohydrates, it is safe to assume that it will notmaterially 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 thedata base to check the nutritional profile of these recipes, or to determine whether something you’re planning to eatwill materially affect your blood sugar level. Our “PIZZA (SOY FLOUR CRUST)” and our “CHILI” recipes show howcarbohydrate contents can be determined. Use the label on the package when it is available. Use the USDA data base whena 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 recipeslisted here) please send it to us at [email protected]. We will review it, and may make it in our test kitchen beforeposting it. While it is not mandatory, we request that you include your email address and a day or night time telephonenumber, so that we can reach you if we have a question. Your name will not be posted here (unless you ask us to includeit in the recipe), and your contact information will not be used for any purpose except to ask you a question about yourrecipe.

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

Ham and Asparagus
Casserole
Mock Tortilla Soup
Rolled Chicken Breasts
Rolled
Ham and Cheese Snack or Appetizer
Cauliflower
Mashed Potato Substitute
French Onion Soup
Pizza (Soy flour
crust)
Baked Eggs
Chili

Ham and Asparagus Casserole

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).

MOCK TORTILLA SOUP

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 anythingwith that namemight be upsetting. However, they are just the protein that is left over after all the fat has been rendered out of porkskin. When youuse the hot and spicy version of this product, the only thing you taste is the spices. Pork rinds can be found in thesnack aisle ofmost 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).

ROLLED CHICKEN BREASTS

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

ROLLED HAM AND CHEESE SNACK or APPETIZER

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
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:

Lay one leaf of lettuce over the ham and cheese, then roll up and eat.
Instead of lettuce, lay one asparagus spear across the ham and cheese. Then roll around the asparagus.
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.

CAULIFLOWER MASHED POTATO SUBSTITUTE

INGREDIENTS:

1 head (about 3 cups) cauliflower
2 oz cream cheese
1 teaspoon salt

DIRECTIONS:

Cut cauliflower head into chunks
Boil cauliflower about 25 minutes
Drain into a colander and mash until the water is out of it.
Using an electric mixer, mix. for about 30 seconds.
Add cream cheese, and salt.
Mix until smooth.

FRENCH ONION SOUP

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:

simmer onions in butter in a covered pot for about 20 minutes.
add a dash of salt and of sugar substitute to onions, and bring temperature up to medium.
add flour to onions and stir well.
add chicken broth, beef broth, and wine to onions.
heat for about an hour.
serve grated Swiss cheese over the top of the soup.

serves 6-8 people

NOTES

Don’t serve immediately. Leave in refrigerator 24 hours. This soup gets better with age.
To cut down on carbs, strain soup. discard half the onions. Add the other half back in.
If desired, float several saltine crackers (2 grams of carbs each) in each bowl and then add the grated Swiss cheese.

PIZZA (SOY FLOUR CRUST)

INGREDIENTS	CARBOHYDRATE COUNT
(CRUST)
1 egg	1.22 grams
3/4 cup grated parmesan cheese	2.8 grams
1 Cup soy flour	33.67 grams
1 pkg (teaspoon) splenda® artificial sweeter	1 gram
1/2 cup water	0 grams
Vegetable oil	0 grams
_
(BASIC TOPPING)
7 ounces pizza sauce (we like Ragu®).	12 grams
1/2 pound of shredded mozzarella cheese	7 grams

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.)

10 oz (1 package) “supermarket” mushrooms
black olives
1 large onion
½ (or more) bell pepper
pepperoni
3 strips bacon
brocolli

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.

BAKED EGGS

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:

ITEM	GRAMS OF CARBS
3 pounds ground beef	0
2 cups coarsely chopped onion (ie, 2 medium onions)	20
3 hot Italian sausages, cut into small (about ½ inch) pieces	6
3 cups sliced mushrooms. Use fresh, or 3 7 z cans	9
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.	12
½ can (14 oz) canned tomatoes (or 1 cup tomato puree)	14
2 7oz cans green chili peppers	20
Total Carbohydrates	83 grams
Serving Size-1/2 pound (3 soup ladels full)	XXXXXXXXX
Carbohydrates per ½ lb serving	14 grams

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).