30015-MinuteLow-CarbRecipes

DELICIOUSMEALSTHATMAKEITEASYTOLIVEYOURLOW-CARBLIFESTYLEANDNEVERLOOKBACK

DanaCarpenderAuthorof1001LOW-CARBRECIPES

InmemoryofthelateDr.RobertC.Atkins,1930–2003.Becauseofhisfearlesstenacity,millionsofuslivebetterlivestoday.

“IfIcanseefar,itisbecauseIhavestoodontheshouldersofgiants.”

—SirIsaacNewton

contents

IntroductionCHAPTER115-MinuteEggsCHAPTER215-MinuteTortillaTricksCHAPTER315-MinuteBurgersCHAPTER415-MinutePoultryCHAPTER515-MinuteFishandSeafoodCHAPTER615-MinuteSteaksandChopsCHAPTER715-MinuteMainDishSaladsCHAPTER815-MinuteSkilletSuppersCHAPTER915-MinuteSlowCookerMealsCHAPTER1015-MinuteSideDishesCHAPTER1115-MinuteSoupsCHAPTER1215-MinuteCondiments,Sauces,Dressings,andSeasoningsCHAPTER1315-MinuteBeveragesCHAPTER1415-MinuteSnacksCHAPTER1515-MinuteDessertsCHAPTER1615-MinuteSmoothiesCHAPTER1715-Minute“Cereal”AbouttheAuthorIndex

Introduction

Welcometotheworldof15-MinuteLowCarb!I’veknownforalongtimethat,wherecookingisconcerned,Ihaveabigedgeovermostofmyreaders.Afterall,Iworkathome.Icanputsomethingintheoven an hour or two before dinner and be here to tend to it if needed. I cansimmerapotofsoupallafternoon.I’mhere.Furthermore,at thiswriting Ihavenochildren—onlyanexceedinglygood-

temperedandundemandinghusband.Inshort, Ineverdash in thedoorat6:15p.m.,afteralongdayattheoffice(andaddafewerrandsonthewayhomeintothebargain),tofindpeopleclamoringformetogetdinneronthetableassoonaspossible,and5minutesagowouldbenice.

Ialsoneversloghomeaftera12-hourday,sotiredandhungrythattheveryideaofhavingtospendanhourgettingdinneronthetableisenoughtosendmethroughthelocalfast-fooddrive-in,evenwithoutafamilytofeed.

These are precisely the situations that this book ismeant to help you copewith—all while keeping you on your low-carbohydrate diet andmaking yourfamilyhappy.

JustWhatDoIMeanBy15Minutes?

I mean exactly what I say—that from start to finish, these recipes take 15minutes or less. I know this for certain because I set the stove timerwhen Istartedmakingthem!Now, it isentirelypossible tomake thesedishes takea littlebit longer.For

instance, thawing times for frozen foods are not included, so if you haven’tthoughttotakesomethingoutofthefreezerinthemorning,you’lljusthavetotackonhoweverlongittakesyourmicrowavetothawyourfood.(Thiswouldbeagoodtimetositdownandhaveaglassofdrywineoralightbeer,andmaybeputoutatrayofveggiesandranchdressingforthetroops.)Forthatmatter,morethanonceI’verun twoor threeminutesovermy time limitbecauseIcouldn’tfind the darnedWorcestershire sauce orwhatever. I take no responsibility forkitchendisorganization,andtrustme,Iknowallaboutkitchendisorganization.However,onceyouhaveyouringredientslocated,the15-minutecountholdsfortheserecipes,preptimeincluded.

This,ofcourse,rulesoutafairnumberofdishes.You’llfindnoroastsinthisbook,nomeatloaves—indeed,nothingthatiscookedinanoven,becauseevenif adish requires less than15minutes inyouroven, thepreheating time is anobstacle.Whiletherearewonderfulsoups,therearenoneofthetraditionallong-simmered variety. Indeed, you’ll find that a fewmethods of cooking are usedover and over, simply because they are speedy—sautéing, stir-frying, grilling,broiling,andmicrowaving.

You’ll find that these recipes generally call for foods, especially meat andpoultry,tobethinlycut,sliced,shredded,ground,orcubed.There’snomysterywhy:Thesmallerthepieces,thefasterthecookingtime!Thinlycutporkchops—about1/4inch(6mm)thick—willcookwithinourtimelimit.Inch-thick(2.5cm)porkchops,however,willnot,nomatterhowjuicyanddelicioustheymaybe.Soifyou’reindoubtasyoucut,chop,orsliceyourfoodsup,think“smallerisbetter.”

You’llalsofindthattheserecipescallforyoutomultitask.QuiteoftenI’lltellyoutostartonecomponentofthedishcooking,thenusethatcookingtimetocutupormeasureandmixotheringredients.It’snothard,really—it’sjustmakingthebestuseofyourtime.Alwaysgivethedirectionsaquickreadbeforeyougopreppingeverythingintheingredientslist;youmightfindthatthere’saperfecttime for chopping up veggies and the like without adding a second to youroverallpreparationandcookingtime.

Low-CarbMenuPlanningandOne-DishMealsIn the vast majority of the dishes in this book, the biggest source ofcarbohydrates is vegetables. I trust we can agree that this is the healthiestpossiblesourceofcarbohydrates,no?Vegetables,however,aremorethanthat—theyarethemostflavorfulsourceofcarbohydratesinourdiet,andbycookingourverylow-carbproteinswithavarietyofvegetables,wecancreateawidelyvaried,delicious,excitinglow-carbcuisine.However,thiswillsometimesmeanthatyourcarbohydrateallowanceforagivenmealiscompletelyusedupbythevegetablesinyoursouporskilletsupper.This,then,becomesaclassicone-dishmeal,andabeautifulthingitis.

WhataboutMyCarb-EatingFamily?Noreasonnot toserveacarbohydratefoodontheside, ifyourfamilywillbebereft without it. However, I must say that many of the quickest, easiestcarbohydratesidedishes—instantmashedpotatoes,quick-cookingrice,whack-em-on-the-counter biscuits and rolls—are just as processed and nutrient-

depletedastheycanbeandarealsoamongthecarbohydrateswiththehighest,most devastating blood sugar impact.Better to servewhole-wheat pita bread;corn or whole-wheat tortillas; one of the less damaging pastas (Jerusalemartichokepasta,widelyavailableathealth foodstores,hasa relativelymodestbloodsugarimpactandtasteslike“regular”pasta);orpotatoesyou’vecutintowedges,sprinkledwitholiveoil,androastedinyourtoasterovenforabout15minutes at 400°F (200°C,gasmark6). If your family loves rice,well, brownrice ishugely superior towhite rice, let aloneMinute Rice, but it’s nobody’sideaofa15-minutefood.However,itreheatsbeautifullyinthemicrowave.Youcouldmakeagood-sizepotof itover theweekend,stashit in therefrigerator,anduse it later in theweek.Whenyouneed it, just spoonouthowevermuchyourfamilywillneedfor themealathand,put it inacoveredmicrowaveablecontainerwitha tablespoon (15ml)or soofwater, andnuke iton70percentpowerforafewminutes.Anyway, the point is that if your family simply insists on a concentrated

carbohydrate,serve iton theside.Andbecauseyou love them,make itoneofthelessprocessed,lessdamagingcarbohydrates.

What’sa“Serving”?I’vegottenacoupleofqueries fromfolkswhobought500Low-CarbRecipesandwanttoknowhowbigaservingsizeis,soIthoughtI’dbetteraddressthematter.Tobequite honest, folks, there’s nogreat technical determinationgoingon

here. For the most part, a “serving” is based on what I think would make areasonableportion,dependingon thecarbohydratecount,howrich thedish is,andformaindishes,theproteincount.Youjustdividethedishupintohowevermanyportionstherecipesays,andyoucanfigurethecarbcountsontherecipesare accurate. In some cases I’ve given you a range—“3 or 4 servings,” orwhatever. In thosecases, I’ve toldyouhowmanyservings thecarbcountsarebasedon,andyoucandoalittlequickmentalestimatingif,say,you’reserving4peoplewhenI’vegiventhecountfor3.

Ofcourse,this“serving”thingisflukey.Peoplearedifferentsizesandhavedifferentappetites.Forall Iknow,youhave threechildrenunder5whomightreasonablysplitoneadult-sizeportion.Ontheotherhand,youmighthaveone17-year-oldboywho’sshotupfrom5’5”to6’3”inthepastyear,andwhatlookslike4servingstomewillbeaquicksnackforhim.You’lljusthavetoeyeballwhatfractionofthewholedishyou’reeatingandgofromthere.

I’vehadafewpeopletellmethey’dratherhavespecificservingsizes—like

“1cup”orthelike.Iseeafewproblemswiththis.Firstofall,itsurewon’tworkwiththingslikesteakorchops—I’dhavetouseweights,instead,andthenallmyreaderswouldhave to runout andbuy scales.Secondly,my recipes generallycallforthingslike,“1/2headcauliflower”or“2stalkscelery.”Thesethingsvaryin size a bit, and as a result yieldwill fluctuate a bit, too.Also, if one ofmyrecipescalls for“11/2pounds (680g)boneless, skinlesschickenbreasts”andyourpackageislabeled“1.65pounds(750g),”Idon’texpectyoutowhackoffthedifferencetogettheportionsexact.

Inshort,Ihatetohavetoweighandmeasureeverything,andI’mbettingthatamajorityofmyreadersfeelthesameway,evenifsomedonot.SoIapologizetothosewholikeexactmeasures,butthisishowit’sgoingtobefornow,atanyrate.

What’sWiththeInfoaboutStuffotherthanCarbsandProtein?You’ll notice that in places in this book I’ve included notes regarding othernutritionalcomponentsofsomeoftherecipes.Mostnotably,I’veincludedthecalorie count if it seems quite low and the calcium or potassium count if itseemsquitehigh.Thereasonforthisissimple:Manypeoplearetryingtowatchtheircaloriesaswellastheircarbs,andcallingtheirattentiontothosedishesinthisbookthatareparticularly lowincaloriesseemedhelpful.Likewise,mye-mailtellsmethatthetwonutrientslow-carbersaremostconcernedthey’renotgettingarecalciumandpotassium.Solettingyouknowwhenarecipeisagoodsourceofthesenutrientsalsoseemedhelpful.Alloftherecipesdo,ofcourse,includethecarbohydrate,fiber,usablecarbs,

andproteincounts.

OntheImportanceofReadingLabelsDo yourself a favor and get in the habit of reading the label on every foodproduct, and Idomeanevery foodproduct, thathasone. Ihave learned fromlong,hard,repetitiveexperiencethatfoodprocessorscan,will,anddoputsugar,cornsyrup,cornstarch,andothernutritionallyempty,carb-filledgarbage intoeveryconceivable foodproduct.Youwill shaveuntold thousandsofgramsofcarbohydratesoffyourintakeoverthecourseofayearbysimplylookingfortheproductthathasnoaddedjunk.Therearealsoagoodmanyclassesoffoodproductsouttheretowhichsugar

isvirtuallyalwaysadded—thecuredmeatsimmediatelycometomind.Thereisalmostalwayssugarinsausage,ham,bacon,hotdogs,liverwurst,andthelike.Youwilllookinvainforsugarlessvarietiesoftheseproducts.However,youwill

findthat there isquitearangeofcarbcountsbecausesomemanufacturersaddmoresugar thanothers. Ihaveseenham thathas1gramofcarbohydratesperserving,and Ihave seenham thathas6gramsofcarbohydratesper serving—that’sa600percentdifference!Likewise,I’veseenhotdogsthathave1gramofcarbohydratesapiece,andI’veseenhotdogsthathave5gramsofcarbohydratesapiece.

Ifyou’re in apositionwhereyoucan’t read the labels—for instance, at thedelicounteratthegrocerystore—thenaskquestions.Thenicedelifolkswillbegladtoreadthelabelsonthehamandsalamiforyou,andtheycantellyouwhatgoesintothevariousitemstheymakethemselves.You’llwanttoaskatthemeatcounter, too, ifyou’rebuyingsomethingthey’vemixedupthemselves—Italiansausage,marinatedmeats,orwhatever.IhavefoundthatifIstatesimplythatIhaveamedicalconditionthatrequiresthatIbeverycarefulaboutmydiet—andIdon’tshowupatthebusiesthouroftheweek!—folksaregenerallyveryniceaboutthissortofthing.

In short, become a food sleuth. After all, you’re paying your hard-earnedmoneyforthisstuff,anditisquiteliterallygoingtobecomeapartofyou.Payatleastasmuchattentiontoyourfoodshoppingasyouwouldifyouwerebuyingacaroracomputer!

Appliancesfor15-MinuteMealsThere are a fewkitchen appliances that you’ll useover andover tomake therecipesinthisbook.They’reallquitecommon,andIfeelsafeinassumingthatthemajorityofyouhavemost,ifnotall,oftheseappliances.Amicrowaveoven.Surelyeverybodyisclearbynowonhowquicklythese

boththawandcookallsortsofthings.We’lluseyourmicrowaveoverandoveragain to cookonepart of a dishwhile another part is on the stove—toheat abroth,steamavegetable,orcookthebaconthatwe’regoingtouseasatopping.

It is assumed in these recipes that you have a microwave oven with aturntable;mostofthemhavebeenmadethiswayforquiteawhilenow.Ifyourmicrowave doesn’t have a turntable, you’ll have to interrupt whatever elseyou’re doing and turn your food a few times during its microwaving time toavoidunevencooking.

Also,beawarethatmicrowavesvaryinpower,andmysuggestionsforpowersettingsandtimesarethereforeapproximate.You’lllearnprettyquicklywhetheryourmicrowaveisaboutthesamepowerasmineorstrongerorweaker.

One quick note about thawing things in the microwave: If you’re cominghome and pulling something right out of the freezer, you’ll probably use the

microwavetothawit,andthat’sfine.However,ifyoucanthinkofwhatyou’dlike to eat ahead of time, you can thaw in the fridge or even on the counter.(Wrapthings inseveral layersofoldnewspaper ifyou’regoingtobegoneformanyhoursandthedayiswarm.Thiswillhelpkeepthingsfromgoingbeyondthawingtospoiling.)

Agoodcompromiseistothawthingsmostofthewayinthemicrowaveandthen let them finishat room temperature.You retainmore juices thisway,butsometimesthere’sjustnotimeforthis.

A blender. You’ll use this, or a stick blender, once in a while to pureesomething.You could probably use a food processor, instead. For thatmatter,whileIuseastandard-issueblenderwithajar,there’snoreasonnottouseoneofthosehand-heldblenders.

A food processor. Chopping, grinding, and shredding ingredients by handjustdoesn’tfit intoourtimeframeinmanycases.Ifyoudon’tyetownafoodprocessor,asimpleonethathasanS-blade,plusasinglediscthatslicesononesideandshredsontheother,shouldn’tsetyoubackmorethan$50to$75.

Anelectrictabletopgrill.MadepopularbyformerHeavyweightChampionGeorge Foreman, these appliances are everywhere. Mr. Foreman’s version isquitegood,butyoucanbuyacheaperversion forallof20bucks.Theburgerchapterofthisbookassumesyouhaveoneoftheseappliances,butyoucancookyour burgers in a skillet instead or in some cases under the broiler.However,sincethesemethodsdon’tcookfrombothsidesatonce,you’llspendafewmoreminutescookingthiswaythanyouwouldwiththegrill.

Aslowcooker.What,Ihearyoucry,isaslowcookerdoinginabookoffastrecipes?Answeringreaderdemand,that’swhat!I’vegottenbunchesofrequestsforslowcookerrecipesfromreaders.Obviously,noneoftheslowcookerrecipeswillbedone in15minutes. Instead, theyrequire15minutesor lessprep time,andthat’sincludingboththetimetoassembletheingredientsinthepotandthetimetofinishthedishandgetitonthetablewhenyougethome.

If you don’t have a slow cooker, consider picking one up. They’re notexpensive, and I see perfectly good ones all the time at thrift shops and yardsalesfornexttonothing.Keepyoureyesopen.

TechniquesTherearejustafewtechniquesthatwillhelpyougettheserecipesdonein15minutesorless.TheTiltedLid.Manyoftheserecipesarecookedinaskillet.Coveringthe

skilletwillspeedupcooking,butitalsoholdsinmoisture,whichisnotalways

whatwewant.Therefore,Isometimesusethe“tiltedlid”technique:Iputthelidontheskilletbuttiltitslightlytooneside,leavingabouta1/2-inch(1.3cm)gap.Thisallows steam toescape,while stillholding someheat in thepan.When Ireferinarecipetoputtinga“tiltedlid”onthepan,thisiswhatImean.Thisisagood technique to use any time youwant to speed up a skillet recipewithoutholdinginmoisture.

Pounding Meat. It takes only a half a minute or so to beat a boneless,skinlesschickenbreastorapieceofporkloinuntilit’s1/2-to1/4-(13to6mm)inchthickallover,anditcutsagood5to10minutesoff thecookingtime—aworthwhile tradeoff. Pounding meat is very easy to do. You just put yourchickenbreastorpieceofpork loinorwhatever inaheavyzipper-lockplasticbag,pressout theair, andseal it.Then,usinganyheavyobject—ahammer,adumbbell, or an actualmeat-pounding device—you pound the sucker all overwithbarelycontrolled ferocity (youwant tousea tinybitofcontrol,oryou’llpound right through it) until it’s a thin sheet of meat. This technique alsotenderizesthemeatnicely.Onceyou’vedonethisatimeortwo,you’llwonderwhyyouhaven’tbeendoingitallalong.

Guar orXanthan Shaker. You’ll find a description of these ingredients alittlefurtheron—they’rethickeners,andthey’reveryusefulforreplacingflourandcornstarchingraviesandsauces.

In500 Low-Carb Recipes, I recommended always putting guar or xanthanthroughyourblenderwithpartoftheliquidtobethickened,soyoucouldavoidlumps.Youmaynowhappilyforgetthattechnique.Instead,acquireanextrasaltshaker and fill it with guar or xanthan. This will live next to your stove.Wheneveryouwanttothickenadish,simplysprinkleguarorxanthanoverthetop of the dish to be thickened, a little at a time, stirringmadly all thewhile(preferablywithawhisk).Stopwhenthedishisjustalittlelessthickthanyou’dlikeittobe,asthesethickenerswillthickenalittlemoreonstanding.Thisworksnicely,isworldseasierthantransferringstuffintotheblender,anddoesn’tleaveyouwithablendertowash!

IceCubePreservation.This isn’tacookingtechnique, it’samoney-savingtechnique.Alotoftheserecipescallforsmallquantitiesofthingswhich,inlargequantities, would make the dish too high-carb for us—1/2 cup (123 g) ofspaghettisauce,1/4cup(60g)ofcannedcrushedpineapple,2tablespoons(32g)oftomatopaste,thatsortofthing.Idon’tknowaboutyou,butI’mnotabouttolettheleftoversofthoseingredientsgrowfurinthebackofmyfridge,onlytobe thrownaway.So I spoon the remainderof the contents into ice cube trays,freeze the resulting spaghetti saucecubesorpineapplecubesorwhatever,pop’emout,andstore’eminzipper-lockbagsinthefreezer.Thatway,thenexttime

Iwanttousethatingredient,IcanthawjustthelittlebitIneed.

ConvenienceFoodsInthisbook,IhavemademoreliberaluseofconveniencefoodsthanInormallydo. As to the availability of these ingredients, I figured if I could get it inBloomington,Indiana—asouthernIndianatownof65,000people—itwouldbeavailabletoamajorityofmyreaders,atleastintheUnitedStates.Youwillfindthattheserecipescallforallofthefollowing.Bagged salad.Where in500 Low-Carb Recipes I would have told you to

shredhalfaheadofcabbage,inthisbookItellyoutousebaggedcoleslawmix.Insteadofwashingfreshspinach(whichcanoftentakethreeorfourwashings),I’veusedbaggedbabyortriple-washedspinach.Mixedgreens,Europeanblends—allkindsofbaggedsaladsshowupinthisbook.

Bottled salad dressings. I’ve used bottled vinaigrette, ranch, Italian, bluecheese,andCaesardressingsintheserecipes.Thesevarietiesofsaladdressingsareprettyreliablylow-carb,butreadthelabelstofindthebrandwiththelowestcarb count. And this may be just my bias, but I think Paul Newman’s saladdressingsareexcellent.

Chiligarlicpaste.This isactuallya traditionalAsianingredient,consistingmostly, as thename strongly implies, ofhot chilies andgarlic.This seasoningsaves lotsof timewhenwewant a recipe tobebothhotly spicy andgarlicky.Chili garlic paste comes in jars and keeps for months in the refrigerator. It’sworth seeking out at Asian markets or particularly comprehensive grocerystores.

Crushedporkrinds.Youcanmakecrushedporkrindsveryeasily:SimplypourabagofporkrindsintoyourfoodprocessorwiththeS-bladeinplaceandrun it until you have something the consistency of bread crumbs. Store in atightly closed container in the refrigerator. I like to have both plain andbarbecue-flavorcrushedporkrindsonhand.

Frozenvegetables.Becausethey’realreadypreppedandreadytogo,frozenvegetables save a great deal of time in some of these recipes—for instance,trimmingandcuttingupgreenbeanswouldtakeupmostofour15-minutetimelimit, while you can pour a bag of frozen green beans into a microwaveablecontainerandstartthemcookinginlessthanaminute.

I’vealsousedsomevegetableblendsinthisbook.Thisisagreatwaytogetavarietyofvegetablesinadishwithnoextrawork.

JarredAlfredosauce.Thisisaniceingredientformakingsimplemeatandvegetables into a skillet supper, and it’s usually lower carb than tomato-based

spaghetti sauce. Read your labels, of course, to find the lowest-carbohydratebrand.

Jarred, grated gingerroot. Grated gingerroot is an extraordinary spice.Dried, ground ginger is no substitute, and for this reason I have long kept agingerrootinazipper-lockbaginmyfreezer,ever-readyforgratingormincing.However, this does take at least a few precious minutes. Fortunately, gratedgingerroot in oil, put up in jars, is now widely available. I have used thispreparedgratedgingerrootintestingtheserecipesandlikeitsomuchthatImaykeeponusingitnowthatthisbookisdone!

Ifyoucan’tfindgratedgingerrootinjars,Iseenoreasonnottobuyafreshgingerroot,peelit,runitthroughtheshreddingbladeofyourfoodprocessor,arethen chop the resulting shreds still furtherwith your S-blade. (Don’t grate upmore gingerroot than you can use in a fewweeks, though; it’s bestwhen it’sfresh.)Spoon theresultingpaste intoa jarwitha tight lid,addenoughcanola,peanut, or sunflower oil to cover, and store in the fridge. This will give yougratedgingerrootatyourfingertips.

Jarred minced garlic. Truth to tell, I greatly prefer fresh garlic, freshlycrushed, over any possible substitute. But jarred, minced garlic in oil is verypopular andwidely available—and it is, nodoubt, quicker thancrushing freshgarlic,byatleastaminuteortwo.Therefore,Ihaveusedjarred,mincedgarlicinthese recipes. I have, however, always given the equivalent measure of freshgarlic,shouldyou,likeme,preferitenoughtobewillingtotaketheextrafewseconds.

Low-carbohydrate tortillas. La Tortilla Factory makes these, and they’rebecoming easier and easier to find—I know of at least a few stores here inBloomington that carry them. (For you locals, they include Bloomingfoods,Marsh, andKroger.) If you can’t find these locally, you could ask your localhealth food store to special-order them for you. There are also a reasonablenumberof“etailers”—onlineretailers—whoofferthese.

Low-sugarorno-sugarbarbecuesauceandketchup.Thereareanumberoftheseonthemarket;lookaroundorchecktheetailers.However,Ihavealsoincluded recipes for both of these in theCondiments, Sauces, Dressings, andSeasoningschapterofthisbook(seepage289).They’reveryusefultohaveonhand.

Low-sugarpreserves.Inparticular,Ifindlow-sugarapricotpreservestobeawonderfullyversatileingredient.IbuySmucker’sbrand,andIlikeitverymuch.Thisislowerinsugarbyfarthan“allfruit”preserves,whichreplacesugarwithconcentratedfruitjuice.Folks,sugarfromfruitjuiceisstillsugar.

Smucker’s also makes artificially sweetened preserves, but they only have

about1fewergramofcarbohydratesperservingthanthelow-sugarvariety,andmanypeopleprefertoavoidaspartame,soIusethelow-sugarvariety.

Shreddedcheese.VirtuallyeverygrocerystoreinAmericacarriesshreddedcheddar, Monterey Jack, mozzarella, Mexican blend, and the like.When thisbookcalls forshreddedcheese, I’massumingyoubought it thatway.I’malsoassumingthatifarecipecallsforcrumbledbluecheese,youboughtitcrumbled.

Slicedmushrooms.AcoupleofyearsagoIdiscoveredthatmylocalgrocerystoreshadstartedsellingfreshmushroomsalreadyslicedfor thesamepriceasunslicedmushrooms. I never looked back!Whenever a recipe calls for slicedmushrooms,I’massumingthatyouboughtthemalreadysliced.

Sprinkle-on seasoning blends. There are some recipes for these in theCondiments,Sauces,Dressings,andSeasoningschapter(seepage289),butI’vealsousedsomestore-boughtseasoningblends,allofwhicharewidelyavailable—lemon pepper, Old Bay seasoning, Creole seasoning, barbecue dry-rubseasoning (sometimes called “soul” seasoning), and a wonderful Rosemary-GingerRubfromStubb’s,ofAustinTexas.(Indeed,everythingfromStubb’sisgreat,andeveryproductoftheirsthatI’vetriedhasbeenlowerinsugarthantherun-of-the-mill.)

Tapenade.Tapenadeisawonderfulrelishorspreadmademostlyofchoppedolives. While it’s traditionally spread on bread, it adds an exciting flavor toseveral recipes in this book but saves you the work of chopping up olives,onions,andvariousotherthings.Lookfortapenadeinjarsinyourgrocerystore—it will usually be with the olives and pickles, but it might be in theInternationalsection,instead.

BasicIngredientsThesearesomeingredientsIconsiderstandardsforlow-carbcookingingeneral—those of you who have read 500 Low-Carb Recipes may notice thesedescriptionsarefamiliar.Avocados.Several recipes in thisbookcall foravocados.Beaware that the

little,black,rough-skinnedavocadosarefarlowerincarbohydrates(andhigherinhealthymonounsaturatedfat)thanthebiggreenones.Allnutritionalanalysesweredoneassumingyouusedlittleblackavocados.

Beer.Oneortworecipesinthisbookcallforbeer.Thelowestcarbohydratebeers on themarket at thiswriting areBud Select 55 (1.9 g carb) andMillerGenuineDraftLight 64 (MGD64) (2.4g carb).These arewhat I recommendyouuse.TheyarealsowhatIrecommendyoudrink,ifyou’reabeerfan.

Blackstrap molasses. What the heck is molasses doing in a low-carb

cookbook?It’spracticallyallcarbohydrates,afterall!Wellyes,but I’ve foundthat combining Splenda with a very small amount of molasses gives a good,brown-sugarflavortoallsortsofrecipes.Alwaysusethedarkestmolassesyoucanfind—thedarker it is, thestronger theflavorandthelower thecarbcount.That’swhyIspecifyblackstrap,thedarkest,strongestmolassesthereis.It’snicetoknowthatblackstrapisalsowhereallthemineralstheytakeoutofsugarendup—itmaybecarby,butatleastit’snotanutritionalwasteland.Still,Ionlyusesmall amounts. It’s easiest tomeasure these small quantities if you store yourblackstrapinasqueezebottle—mineisinoneofthoseplastic“honeybears.”

Youmaybe askingwhy I don’t just use someof the artificial brown-sugarflavored sweeteners out there. The answer is because I’ve tried them, and Ihaven’ttastedaoneIwouldbewillingtobuyagain.Ick.

Bouillon or broth concentrates. Bouillon or broth concentrate comes incube,crystal,orliquidform.Itisgenerallyfullofsaltandchemicalsanddoesn’ttaste notably like the animal it supposedly came from. It definitely does notmakeasuitablesubstituteforgood-qualitybrothifyou’remakingapotofsoup.However,theseproductscanbeusefulforaddingalittlekickofflavorhereandthere—moreasseasoningsthanassoups—andforthisuse,Ikeepthemonhand.IgenerallyusechickenbouilloncrystalsbecauseIfindthemeasiertousethancubes. I alsokeep liquidbeefbrothconcentrateonhand. I chose thisbecause,unlikethecubesorcrystals,itactuallyhasabitofbeefinit.IuseWyler’s,butIseenoreasonwhyanycomparableproductwouldn’tworkfine. IfyoucangettheBritish productBovril, it’s probably even better! Since firstwriting this, IhavediscoveredBetterThanBoullion,whichisthebestproductofthiskindI’vetried.Itisnowmystandard.

Fishsauce.CallednuocmaminVietnamandnamplainThailand,thisisasalty,fermentedseasoningwidelyusedinSoutheastAsiancooking.It’savailablein Asian grocery stores and in the Asian foods section of big grocery stores.Grabitwhenyoufindit;itkeepsnicelywithoutrefrigeration.Fishsauceisusedin a few reallygreat recipes in thisbook, and it adds anauthentic flavor. In apinch,youcansubstitutesoysauce,althoughyou’lllosesomeofyourSoutheastAsianaccent.

Bytheway,fishsauceisnotthesamethingasChineseoystersauce.Guarandxanthan.Thesesoundjustdreadful,don’tthey?Butthey’reinlots

of your favorite processed foods, so how bad can they be? You’re probablywonderingwhatthehecktheyare,though.They’reformsofwater-solublefiber,extractedandpurified.Guarandxanthanarebothflavorlesswhitepowders;theirvaluetousisaslow-carbthickeners.Technicallyspeaking,thesearecarbs,butthey’reallfiber—nothingbut.Sodon’tworryaboutit.

Your health food store may be able to order guar or xanthan for you—Islightlypreferxanthan,myself—iftheydon’thavethemonhand.Youcanalsofinditonline.Keepeitheroneinajarwithatightlid,anditwillnevergobad.Iboughtapoundofguarabout15yearsagoandit’sstillgoingstrong!

Low-carbohydratebakemix.There are a fewbrandsof low-carbohydratebakemix on themarket. These are generally a combination of some form ofpowderyproteinand/or fiber—soy,whey, sometimesoat—plusbakingpowderand sometimes salt. These are the low-carb world’s equivalent of Bisquick,although low-carb bake mixes differ from Bisquick in that they do not haveshortening added.Youwill need to add butter, oil, or some other form of fatwhen using these mixes to make pancakes, waffles, biscuits, and the like. Imostly use low-carb bake mix in lesser quantities for things like “flouring”chickenbeforebakingorfryingorformakingbattertofryonionringsin.Ifyoucan’tfindlitlocally,therearemanywebsitesthatsellit.

Blandoils. Sometimes youwant to use a blandoil in a recipe—somethingthat adds little or no flavor of its own. In this case, I recommend peanut,sunflower, or canola oil. These are the oils I mean when I simply say “oil.”Avoidhighlypolyunsaturatedoilssuchassaffloweroil;theydeterioratequicklyboth from heat and from contactwith oxygen, and they have been associatedwithanincreasedriskofcancer.

Oliveoil.Itsurelywillcomeasnosurprisetoyouthatoliveoilisahealthyfat,butyoumaynotknowthattherearevariouskinds.Extra-virginoliveoilisthefirstpressing.Itisdeepgreen,withafull,fruityflavor,anditmakesallthedifference in salad dressings. However, it is expensive and it’s too stronglyflavoredforsomeuses.Ikeepabottleofextravirginoliveoilonhand,butIuseitexclusivelyforsalads.

For sautéing and other general use, I use a grade of olive oil known as“pomace.” Pomace is far cheaper than extra-virgin olive oil and has amilderflavor. I buy pomace in gallon cans at a local grocery specializing inMediterraneanfoods.Thesegalloncansareworthlookingfor;it’sthecheapestway tobuy thestuff. Ifyoucan’t findgalloncansofpomace, feel free tobuywhatevercheaper,milder-flavoredoliveoilisavailableinyourgrocerystore.

Beawarethatifyourefrigerateoliveoilitwillbecomesolid.Thisisnobigdeal;itwillbefineonceitwarmsupagain.Ifyouneeditquickly,youcanrunthebottleunderwarmwaterormicrowave it foraminuteorsoon lowpower(assumingthecontainerhasnometalandwillfitinyourmicrowave).

Onions. Onions are a borderline vegetable; they’re certainly higher incarbohydrates than, say, lettuce or cucumbers. However, they’re loaded withvaluable phytochemicals, so they’re very healthful, and of course they add an

unmatchedflavortoallsortsoffoods.ThereforeIuseonionsalot,butItrytouse the leastquantity thatwillgive thedesired flavor. Indeed,oneof themostcommonthingsIdotocutcarbcountson“borrowed”recipesistocutbackonthe amount of onion used. If you have serious diabetes, you’llwant towatchyourquantitiesofonionsprettycarefullyandmaybeevencutbackfurtherontheamountsI’vegiven.

Ifyou’renotanaccomplishedcook,youneedtoknowthatdifferenttypesofonionsaregoodfordifferentthings.Therearemildonions,whicharebestusedraw,andtherearestrongeronions,whicharewhatyouwantifyou’regoingtobecookingwiththem.Myfavoritemildonionsaresweetredonions;thesearewidely available, andyou’ll see that I’ve used themquite a lot in the recipes.However,ifyouprefer,youcansubstituteVidaliaorBermudaonionsanywhereI’vespecifiedsweetredonions.Scallions,alsoknownasgreenonions,alsoaremildandarebesteatenraworquicklycookedinstir-fries.Tome,scallionshavetheir own flavor, and I generally don’t substitute for them, but your kitchenwon’tblowuporanythingifyouuseanothersortofsweetonionintheirplace.

When a recipe simply says “onion,” what I’m talking about is good oldyellowglobeonions,theonesyoucanbuyinnetsacks.You’llbedoingyourselfa favor ifyoupicka sackwithsmallishonions in it—thatway,whena recipecallsforjust1/4or1/2cup(40to80g)ofchoppedonion,you’reunlikelytobeleft with half an onion on your hands. For the record, when I say simply, “asmallonion”Imeanoneabout11/2inches(3.8cm)indiameter,orabout1/4to1/3cup(40to53g)whenchopped.Amediumonionwouldbeabout2inches(5cm)indiameterandwouldyieldbetween1/2and3/4cup(80and120g)whenchopped.A largeonionwouldbe21/2 to3 inches (6.4 to7.5cm)acrossandwillyieldabout1cup(160g)whenchopped.Personally,I’mnotsoobsessiveaboutexactcarbcountsthatIbothertomeasureeveryscrapofonionIputinadish;Ithinkintermsofsmall,medium,andlargeonions,instead.Butthat’suptoyou.

Packagedbroths. Canned or boxed chicken broth and beef broth are veryhandy items to keep around, and they’re certainly quicker than making yourown.However,thequalityofmostofthecannedbrothyou’llfindatyourlocalgrocerystoreisappallinglybad.Thechickenbrothhasallsortsofchemicalsinitandoftensugar,aswell.The“beef”brothisworse—itfrequentlyhasnobeefinitwhatsoever.Irefusetousethemajorityoftheseproducts,andyoushould,too.

However,thereareafewcannedorboxedbrothsonthemarketworthbuying.ManygrocerystoresnowcarryabrandcalledKitchenBasics,whichcontainsnochemicalsatall. It ispackagedinquart-sizeboxes(onelitre in theUK),much

likesoymilk.KitchenBasicscomesinbothchickenandbeef.Healthfoodstoresalso have good-quality canned and boxed broths—both Shelton and HealthValleybrandsarewidelydistributedintheUnitedStates.

Decentpackagedbrothwillcostyoualittlemorethanthestuffthatismadeofsaltandchemicals,butnotawholelotmore.Ifyouwatchforsales,youcanoftengetitascheaplyasthebadstuffandstockup.Whenmyhealthfoodstorerunsasaleongoodbroth,Ibuypilesofthestuff!

One last note—you will also find canned vegetable broth, particularly athealth foodstores.This is tasty,but it runsmuchhigher incarbohydrates thanthechickenandbeefbroths.I’davoidit.

Rice protein powder. For use in savory recipes—entrées and such—youneedproteinpowderthatisn’tsweet,andpreferablyonethathasnoflavoratall.Thereareanumberof theseon themarket, and someareblander thanothers.I’vetriedseveralkinds,andI’vefoundthatriceproteinpowderistheoneIlikebest.IbuyNutribioticbrand,whichhas1gramofcarbohydratespertablespoon(10g),butanyunflavoredriceproteinpowderwithasimilarcarbcountshouldwork fine. For that matter, I see no reason not to experiment with otherunflavoredproteinpowders, if you like. If you can’t find rice proteinpowder,askyourlocalhealthfoodstoretoorderitforyou—mosthealthfoodstoresarelovelyaboutspecialorders.

Sucralose.I’mafanofsucralose,akaSplenda.Ithinkittastesgreat.Splendais the latest artificial sweetener to hit the market, and it blows all of thecompetitionclearoutofthewater!FeednondietingfriendsandfamilySplenda-sweeteneddessertsandtheywillneverknowthatyoudidn’tusesugar.Ittastesthatgood.

Splendahassomeotheradvantages.Thetablesweetenerhasbeenbulkedsothat it measures spoon-for-spoon and cup-for-cup just like sugar. This makesadaptingrecipesmucheasier.Also,Splendastandsuptoheat,unlikeaspartame,whichmeansyoucanuseitinbakedgoods.

However,Splendaisnotcompletelycarb-free.Becauseof themalto-dextrinused to bulk it, Splenda has about 0.5 gram of carbohydrate per teaspoon, oraboutoneeighthofthecarbohydratesofsugar.Socount0.5gramperteaspoon,11/2gramspertablespoon(0.5g),and24gramspercup(25g).Atthiswriting,MacNeill, the company that makes Splenda, has no plans to release liquidSplendaintheUnitedStates,butIamhopingthattheywillchangetheirminds.The liquid, available in some foreign countries, is carb-free, andwhile itwilltake a littlemore finesse to figureout quantities, itwill allowme to slash thecarbcountsofallsortsofrecipesstillfurther.

Tomatoes and tomato products. Tomatoes are a borderline vegetable, but

theyaresonutritious,flavorful,andversatilethatI’mreluctanttoleavethemoutof low-carb cuisine entirely. After all, lycopene, the pigment that makestomatoesred,hasbeenshowntobeapotentcancer-fighter.Whowantstomissoutonsomethinglikethat?

You’llnoticethatIcallforcannedtomatoesinafairnumberofrecipes,evensomewherefreshtomatoesmightdo.Thisisbecausefreshtomatoesaren’tverygoodformuchoftheyear,whilecannedtomatoesareallcannedattheheightofripeness. I’d rather have a good canned tomato in my sauce or soup than amediocrefreshone.Sincecannedtomatoesaregenerallyusedwithalltheliquidthat’sinthecan,thenutritionalcontentdoesn’tsufferthewayitdoeswithmostcannedvegetables.

Canneddiced tomatoeswithgreen chilies havebecomewidely available inthepastfewyears,andwhatawelcomeadditiontheyare!Theyletusaddtwogreatflavorsbyopeningjustonecan.

Ialsouseplaincannedtomatosauce,cannedpizzasauce,cannedpastasauce,and jarred salsa. When choosing these products, you need to be aware thattomatoes,forsomereason, inspirefoodpackers toflightsofsugar-fancy.Theyadd sugar, corn syrup, and other carb-laden sweeteners to all sorts of tomatoproducts. So it is evenmore important that you read the labels on all tomato-basedproductstofindtheoneswithnoaddedsugar.Andkeeponreadingthem!Thegood,cheapbrandofsalsaIusedforquiteawhileshoweduponedaywith“New, Improved!”on the label.Guesshow they’d improved it?Right.They’daddedsugar.SoIfoundanewbrand.

Vege-Sal.Ifyou’vereadmynewsletter,Low-Carbezine!,youknowthatI’mabigfanofVege-Sal.WhatisVege-Sal?It’sasaltthat’sbeenseasoned,butdon’tthink“seasonedsalt.”Vege-Salismuchmilderthantraditionalseasonedsalt.It’ssimply salt that’s been blended with some dried, powdered vegetables. Theflavorisquitesubtle,butI thinkit improvesallsortsof things.I’vegivenyouthechoicebetweenusing regular saltorVege-Sal inawidevarietyof recipes.Don’tworry,they’llallcomeoutfinewithplainoldsalt,butIdothinkVege-Saladdsalittlesomethingextra.Vege-Salisalsoexcellentsprinkledoverchopsandsteaks in place of regular salt. Vege-Sal is made byModern Products and iswidelyavailableinhealthfoodstores.

Vinegar.Variousrecipesinthisbookcallforwinevinegar,cidervinegar,ricevinegar,tarragonvinegar,whitevinegar,andbalsamicvinegar.Ifyou’vealwaysthoughtthatvinegarwasjustvinegar,thinkagain!Eachofthesevinegarshasadistinctflavorallitsown,andifyousubstituteonefortheother,you’llchangethe whole character of the recipe—one splash of cider vinegar in your AsianChickenSalad,andyou’vetradedyourChineseaccentforanAmericantwang.

Vinegar is such a greatway to give bright flavors to foodswhile adding fewcarbs that I keep all of these varieties on hand—it’s not like they go bad oranything.

As with everything else, read the labels on your vinegar. I’ve seen cidervinegarthathas0gramsofcarbohydratesperounce,andI’veseencidervinegarthathas4gramsofcarbohydratesperounce—that’sahugedifference!Beware,also,ofappleciderflavoredvinegar—whitevinegarwithartificialflavorsadded.Ibought thisoncebymistake, so I thought I’dgiveyou theheads-up. (You’dthinktheLabelReadingPolicewouldbebeyondsucherrors,wouldn’tyou?)

Wine.Thereareseveralrecipesinthiscookbookcallingforeitherdryredordrywhitewine.Ifindtheinexpensivewinesthatcomeinamylarbaginsideacardboardboxtobeveryconvenienttokeeponhandforcookingforthesimplereason that they do not go bad because the contents are never exposed to air.Thesearenotfabulousvintagewines,butthey’refineforourmodestpurposes,and theycertainlyarehandy. IgenerallyhavebothBurgundyandChablisboxwines on hand.Bewary of anywinewith “added flavors”—too often, one ofthose flavors will be sugar. Buy wine with a recognizable name—Burgundy,Rhine,Chablis,Cabernet,andthelike,ratherthanstufflike“ChillableRed.”

Coconut Flour. Once the coconut oil is pressed out of coconut meat, theremaining mass is finely ground into coconut flour. The stuff is loaded withfiber:2tablespoons(16g)have10gramsofcarbohydrate,ofwhich6gramsarefiber.Ithas2gramsofprotein,too.There’sareallearningcurvetocookingwithcoconutflourbecauseofthesuper-highfibercontent;thestuffsucksupmoistureinbakingrecipes.Butinthisbook,weprimarilyuseit toflourpoultryorfish,whichisfarlessproblematic.Aroundhere,Bob’sRedMillbrandcoconutflourisprettywidelyavailable;I’veseenitinhealthfoodstoresandregulargrocerystores,both.Ifyoucan’tfindcoconutflour instoresnearyou,CarbSmart.comandAmazon.combothcarryit.

Coconutoil.Longshunnedbecauseofitsveryhighcontentofsaturatedfat,coconutoilhasemergedasoneofthehealthiestfatsyoucanuse.IcannowfinditwiththeotheroilsatmylocalKroger,oryoucanfinditathealthfoodstoresand Asian markets. Whether your coconut oil smells and tastes like coconutdependsonthebrand;I’vefoundthattheexpensiveextra-virgincoconutoilhasa coconut fragrance, while the inexpensive stuff is quite bland. Don’t botherrefrigerating coconut oil—because of its saturation it is extremely stable andwon’tgorancidonyou.

Sriracha.This isSoutheastAsianhot sauce, and it’s takingover theworld—BonAppetitmagazinedeclareditTheIngredientoftheYear.FindSrirachainthe international aisle of big grocery stores or inAsianmarkets—look for the

bright-redsaucewiththeroosteronthebottle.Erythritol.Thisisoneofthepolyolorsugaralcoholsweetenersandtheone

Iusemostoften.Unlikemaltitol,whichiswidelyusedincommercialsugar-freesweets, erythritol has very little gastrointestinal effect. It also has the lowestabsorption profile of all the sugar alcohols, so it has virtually no usablecarbohydrate,whileIgenerallycounthalfagramformaltitol.Mylocalhealthfoodstoresallcarryerythritol,butagain,youcanbuyitthroughCarbSmart.comorAmazon.comifyoucan’tfinditlocally.

GranularSucralose.Since15MinuteLow-CarbRecipeswasfirstpublished,sucralose,bestknownbythetradenameSplenda,hasgoneoff-patent.Therearenow dozens of knock-offs and store brands, and there’s no reason not to usetheminsteadofthenamebrand.Dolookforonethatmeasurescup-for-cuplikesugar. Bewary of brown sugar blends and other sucralose blends; these havesugarinthem.Andrememberthatbecauseofthemalto-dextrinusedtobulkit,granular sucralose has about 24 grams of carbohydrate per cup—the 0 carbfigureisanartifactoftheteenyservingsizelistedonthelabel.

LiquidSucralose.More andmore I use liquid sucralose because it’s carb-free.IuseEZSweetzbrand,whichIbuyindropperbottlesfromAmazon.com;one drop is the equivalent of 2 teaspoons of sugar—or granular sucralose—insweetness. I have also heard good things about Sweetzfree brand. If you buyliquid sucralose, read the label of whichever brand you buy to work out theequivalenciestosugar/granularsucralose.

Sugar-FreeCoffeeFlavoringSyrups.Ispecifycoffeeflavoringnotbecausethey’re only useful for flavoring coffee—indeed, some flavors, like pineapple,wouldbewretchedincoffee.Rather,Iwanttodifferentiatethesefromstufflikesugar-free Hershey’s Syrup or pancake syrup. I’m talking about the sort ofsyrupsyouwouldfindinafancycoffeeshop—vanilla,caramel,hazelnut,etc.Amodestcollectionofthesesyrupsbroadensyourculinaryhorizonsconsiderably,especiallyifyoulikesmoothies.ThemostwidelyavailablebrandsareDaVinci,Torani, andMonin’s—they’re all good. If you can’t find them locally, they’reavailableonline.

TofuShirataki.Finally,there’sagenuinelylowcarbnoodle!Shiratakiareatraditional Japanese noodle made from a root called kojac or konyaku,sometimesmistakenly translatedyam oryambean. The konjac root is a richsourceofafibercalledglucomannan,anditisthatglucomannanfiberthatformsthebulkofshiratakinoodles.

Shiratakicomeintwobasicvarieties.Thereistraditionalshiratakiandtofushirataki.Traditionalshiratakiaretranslucentandgelatinousandvery...well,Asian.They’regood inAsiandishesbutprettyweird inWestern-style recipes.

Tofushiratakiarewhite,considerablylesschewy,andgoodinawidevarietyofapplications.Mylocalhealthfoodstorescarrytheminthreewidths:fettuccini,spaghetti,andangelhair.Ikeepthefettuccineandspaghettiwidthsonhand.

Shirataki comepre-hydrated inapouch full of liquid.Thismakes themperfect forour super-quick recipesbecauseyoudon’thave tocook them,onlydrain and heat them.Snip open the pouch and dump them in a strainer in thesink.You’llnoticetheliquidsmellsfishy;you’llwanttorinsethem.Afterthat,Iput them in amicrowaveable bowl and give them 90 seconds on high.Moreliquid will cook out of them, so I drain them againand heat for another 90seconds,drainyeta third time,andthenaddwhateversauceI like.Thiskeepstheliquidcookingoutofthenoodlesfromdilutingthesauce.Shiratakikeepuptoayearinthefridge,sofeelfreetostockup.

Glucomannan.Thisisanotherfinely-milledsolublefiber,similartoxanthanandguar.I’vebeenusingitalotasathickenerthispastyearandlikeitalot.ItisavailablefromCarbSmart.comorAmazon.com.Buyitinbulk,notincapsules,andusejustlikeguarorxanthan.Likeguarandxanthan,glucomannanwillkeepprettymuchforever,solongasyoukeepitdry.

chapterone15-MinuteEggs

Actually,thisisamisnomer—mostoftheseeggdisheswilltakeyouwellunder15minutes!Please,pleasedon’t thinkof eggs asbeingonly forbreakfast.Eggs are the

ideallow-carbfastfoodatanytimeofday.They’recheap,they’retasty,they’renutritious,andtheycanbepreparedinnotimeflat.Withacartonofeggsintherefrigerator,you’renevermorethanafewminutesawayfromagreatmeal!

We’llkickthingsoffwithomelets,theultimatelow-carbfastfood.Onceyouknowhowtomakeanomelet,awholeworldoffabulous,quickmealsopensuptoyou.

Dana’sEasyOmeletMethodYoucanlearnthisquickly.Reallyyoucan.Tostart,you’llneedagoodpan.What’sa“goodpan”?Ipreferamediumsize

skillet with a heavy bottom, sloping sides, and a nonstick surface. However,what I currentlyhave is a7-inch (18cm) skilletwithaheavybottom, slopingsides,andaformerlynonsticksurface.Icanstillmakeomeletsinit,Ijusthaveto use a good shot of nonstick cooking spray. The heavy bottom and slopingsides,however,areessential.

Here’s the really important thing toknowaboutmakingomelets:Theword“omelet”comesfromawordmeaning“tolaminate,”ortobuilduplayers.Andthat’sexactlywhatyoudo—youletalayerofbeateneggcook,andthenyouliftuptheedgesandtipthepansotheraweggrunsunderthecookedpart.Youdothisallaroundtheedges,ofcourse,soyoubuilditupevenly.Thepointis,youdon’tjustletthebeateneggliethereintheskilletandwaitforittocookthrough;thebottomwillbehopelesslyoverdonebeforethetopisset.

Sohere’sthestart-to-finishomeletmethod:1.First,haveyourfillingready.Ifyou’reusingvegetables,you’llwanttosautéthemfirst.Ifyou’reusingcheese,haveitgratedorslicedandreadytogo.Ifyou’remakinganomelettouseupleftovers(agreatidea,bytheway),warmthemthroughinthemicrowaveandhavethemstandingby.

2.Sprayyouromeletpanwellwithnonsticksprayifitdoesn’thaveagood

nonstick surface and put it over high heat.While the skillet’s heating,grabyoureggs(2istheperfectnumberforthissizepan,but1or3willwork,too)andabowl,cracktheeggs,andbeatthemwithafork.Don’taddanywaterormilkoranything,justmixthemup.

3.Test theheat of thepan.Thepan is hot enoughwhenadropofwaterthrowninsizzles rightaway.Adda tablespoonofoil (15ml)orbutter(14g),sloshitaroundtocoverthebottom,andthenpourintheeggsallatonce.Theyshouldsizzle,too,andimmediatelystarttoset.Whenthebottom layerof egg is set around the edges—this shouldhappenquitequickly—lifttheedgeusingaspatulaandtipthepantolettheraweggflowunderneath.Do this all around the edgesuntil there’s not enoughraweggtorun.

4.Now,turnyourburnertothelowestheatifyouhaveagasstove.(Ifyouhaveanelectricstove,you’llhavetohavea“warm”burnerstandingby;electricelementsdon’tcoolofffastenoughforthisjob.)Putyourfillingononehalfof theomelet,cover theskillet,andlet itsitoververy lowheatforaminuteortwo,nomore.Peekandseeiftheraw,shinyeggisgonefromthetopsurface(althoughyoucanserveitthatwayifyoulike;that’s how the French prefer their omelets) and the cheese, if you’veused it, ismelted. If not, re-cover the skillet and let it sit for anotherminuteortwo.

5. When your omelet is done, slip a spatula under the half without thefilling and fold it over and then lift thewhole thing onto a plate.Youcouldgetfancyandtipthepan,lettingthefillingsideoftheomeletslideonto theplate and folding the topover as yougo, but this takes somepractice.

This makes a single-serving omelet. I think it’s a lot easier to make severalindividualomelets than tomakeonebigone,andomeletsareso fast tomakethatit’snotthatbigadealtomakemorethanone.Anyway,thatwayyoucancustomizeyouromelets toeach individual’s taste. Ifyou’remakingmore thantwoorthreeomelets,keepthemwarminyouroven,settoitsverylowestheat,untilthey’reallreadytoeat.

Nowreadonforsomeideasforwhattoputinyouromelets!

Omelets

Apple,Bacon,andBlueCheeseOmelet

Herearethreeofmyfavoritethings—wrappedineggs,anotherofmyfavoritethings!

3slicesbacon1/4GrannySmithorothercrisp,tartapple,thinlysliced2teaspoonsbutter,divided2eggs,beaten1ounce(28g)crumbledbluecheese

Start the bacon cooking in themicrowave—if you don’t own amicrowavebacon rack, aglasspieplatewillwork just fine. (Inmymicrowave,3 to4minutes on High is about right, but microwave power varies.) While thebacon’scooking,melt1teaspoonofbutterinyouromeletpanovermedium-highheat.Addtheapplesandfryfor2to3minutespersideoruntilthey’reslightlygolden.Removetheappleslicesandkeepthemonhand.

Melttheremainingbutterintheskillet,sloshitabout,andmakeyouromeletaccording to Dana’s Easy Omelet Method (see page 29), using nonstickcookingspray ifnecessary.Arrange the friedapplesonhalf theomelet, topwiththebluecheese,coverthepan,andturntheburnertolow.

Gocheckon thatbacon! If it needsanotherminute,do thatnow,while thecheese is melting. Then drain it and crumble it over the now-melted bluecheese.Foldandserve.

Yield: 1 serving,with 6 grams of carbohydrates and 1 gram of fiber, for atotalof5gramsofusablecarbsand23gramsofprotein.

ChiveyCheeseandPearOmelets

I never played around with chive cream cheese before working on the newrecipes for this book. What a versatile ingredient it is! This omelet is awonderful,unusualcombinationofflavors.

1/4pear1tablespoon(14g)butter2eggs3tablespoons(38g)whippedcreamcheesewithchives

Slice your pear quarter quite thin.Melt the butter in your omelet pan and

sauté thepearslicesuntil they’vesoftena littlemore.Forkthemoutontoaplateandreserve.

Scrambleupyoureggsandpourthemintotheomeletpan.CookasdescribedinDana’s EasyOmeletmethod.When the liquid egg has stopped running,turn the burner to low and spoon in the chive cream cheese in little bits,distributingitoverhalftheegg.Topwiththepearslices,cover,andcookuntilthecheeseismelted.Fold,plate,anddevour!

Yield:1serving,with362calories,31gramsfat,13gramsprotein,9gramscarbohydrate,1gramdietaryfiber,and8gramsusablecarb.

ChiliLimePorkOmelet

Thisisoneofthoseomeletsthatmakesitclearthateggsain’tjustforbreakfastanymore—this is definitely hearty enough for dinner. TheChiliLimePork isveryquicktomakeandkeepswellinaclosedcontainerinthefridge.

2eggs,beaten1to2teaspoonsoil1/4batchChiliLimePorkStrips(seepage149)1/4avocado,sliced1/4cup(29g)shreddedMontereyJackcheeseSourcream(optional)Salsa(optional)

Makeyouromeletaccording toDana’sEasyOmeletMethod (seepage29).Arrange the Chili Lime Pork strips on half the omelet and top with theavocadoand thecheese.Cover, turn theburner to low,and let itcookforaminuteortwotomeltthecheeseandfinishsettingtheeggs.Foldandserve.Topwithsourcream,salsa,orbothifdesired.

Yield: 1 serving,with6gramsof carbohydratesand2gramsof fiber, for atotalof4gramsofusablecarbsand42gramsofprotein.

“CleantheFridge”Omelet

Thenameisnotajoke—ImadethisomeletupoutofwhateverIfoundkickingaroundintherefrigerator,needingtobeusedupbeforeitwentbad.Theresultsweredefinitelygoodenoughtomakeitagain.

1/2redbellpepper,cutintothinstrips1/4mediumonion,thinlysliced3tablespoons(45ml)oliveoil2eggs,beaten1ounce(28g)jalapeñojackcheese,shreddedorsliced1/2avocado,sliced

Inyourskilletovermedium-highheat,sautéthepepperandonionintheoiluntiltheonionistranslucentandthepepperisgoinglimp.Removefromthepanandkeeponhand. Ifyourpan isn’tnonstick,give ita shotofnonstickcookingspraybeforeputtingitbackontheburnerandincreasingtheheatatouch tohigh.Makeyouromelet according toDana’sEasyOmeletMethod(seepage29).Put the cheeseonhalf theomelet and topwith the avocado,thenthepepperandonion.Cover,turntheburnertolow,andletitcookuntilthecheeseismelted.Foldandserve.

Yield:1serving,with14gramsofcarbohydratesand6gramsoffiber,foratotalof8gramsofusablecarbsand21gramsofprotein.

Thisalsocontainsawhopping821milligramsofpotassium!

CuminMushroomOmelet

Exoticandwonderful—andevenifyou’remakingtheCuminMushroomsfromscratch,you’llcomeinrightaroundthe15-minutemark.

2eggs,beaten1ounce(28g)MontereyJackcheese,slicedorshredded1/3batchCuminMushrooms (seepage265),warmedMakeyouromeletaccordingtoDana’sEasyOmeletMethod(seepage29).Putthecheeseonhalf the omelet and then topwith themushrooms.Cover, turn theburner to low,and let itcookfor2 to3minutesoruntil thecheese ismelted.Foldandserve.

Yield: 1 serving,with 6 grams of carbohydrates and 1 gram of fiber, for atotalof5gramsofusablecarbsand20gramsofprotein.

Variation:Acoupleofounces(55g)ofpurchasedgrilledchickenstripsmakeaniceadditiontothisomelet.Ifyouaddthechicken,figureon1additionalgramofcarbohydrate(thechickenstripsaremarinatedbeforecooking)and6additionalgramsofproteinperounce.

CaviarandSourCreamOmelet

Caviarisoneofthosethings—eitheryoulikeitoryoudon’t.Ifyoudo,whynoteatitinanomelet?It’ssortofan“eggsmeeteggs”thing.

2eggs,beaten1tablespoon(16g)caviar3tablespoons(45g)sourcream

Makeyouromeletaccording toDana’sEasyOmeletMethod (seepage29).Spreadthecaviarandsourcreamoverhalftheomelet.Cover,turntheburnertolow,andcookjustanotherminuteorso—youdon’twantyoursourcreamto“break.”Foldandserve.

Yield: 1 serving,with 4 grams of carbohydrates, no fiber, and 16 grams ofprotein.

CurriedCheeseandOliveOmelets

Thiswas originally a spread for Englishmuffins and the like, but itmakes awickedomelet.Iknowthatthiscombinationofingredientssoundsalittleodd,buttheflavorismagical.

1cup(115g)shreddedcheddarcheese5or6scallions,finelysliced,includingthecrisppartofthegreenIcan(4.25ounces,or120g)choppedripeolives,drained3tablespoons(42g)mayonnaise1/2teaspooncurrypowder6eggs,beaten

Simplyplunkthecheese,scallions,olives,mayonnaise,andcurrypowderinamixing bowl and combine well. Now, make omelets according toDana’s

EasyOmeletMethod(seepage29),usingthecheese-and-olivemixtureasthefilling.As the6eggs suggests, thismakes3omelets. If there’sonlyoneofyou,however,justuse2eggs.Thecheesemixturewillkeepwellforacoupleof days in a closed container in the refrigerator, letting youmake fabulousomeletsinfarlessthan15minutesforafewdaysrunning.

Yield:3servings,eachwith6gramsofcarbohydratesand3gramsoffiber,foratotalof3gramsofusablecarbsand21gramsofprotein.

Asabonus,youget372milligramsofcalcium!

Tomato-MozzarellaOmelet

Slicedtomatoesandmozzarellaareatime-honoredItalianappetizer—andtheymakeagreatomeletfilling,too.

2eggs,beaten1/3cup(38g)shreddedmozzarellacheese1/2smalltomato,sliced2tablespoons(6g)choppedfreshbasil

Makeyouromeletaccording toDana’sEasyOmeletMethod (seepage29).Cover half the omeletwith the cheese and then topwith the tomato slices.Cover, turntheburner to low,andlet itcookfor2 to3minutesoruntil thecheeseismelted.Scatterthebasiloverthefilling,fold,andserve.

Yield: 1 serving,with 5 grams of carbohydrates and 1 gram of fiber, for atotalof4gramsofusablecarbsand20gramsofprotein.

You’ll also get 296 milligrams of potassium and 272 milligrams ofcalcium.

CurriedTunaOmelets

Thesetastereallydifferentandreallygood!

2eggs,beaten1/3batchCurriedTunaSalad(seepage161)MakeyouromeletaccordingtoDana’s EasyOmeletMethod (see page 29). Cover half the omeletwith the tuna salad. Cover, turn the burner to low, and cook long

enoughtowarmthrough.Foldandserve.

Yield: 1 serving,with7gramsof carbohydratesand2gramsof fiber, for atotalof5gramsofusablecarbsand33gramsofprotein.

KasseriTapenadeOmelet

ThisisfullofcoolGreekflavors!Lookforjarsoftapenade,anoliverelish,inbiggrocerystores.KasseriisaGreekcheese;allmylocalgrocerystorescarryit,soI’mguessingyoursdo,too.

2to3teaspoons(10to15ml)oliveoil2eggs,beaten1ounce(28g)kassericheese,slicedorshredded11/2tablespoons(12g)tapenade

Makeyouromeletaccording toDana’sEasyOmeletMethod (seepage29).Coverhalftheomeletwiththecheeseandthentopwiththetapenade.Cover,turntheburnertolow,andletitcookforacoupleofminutesuntilthecheeseismelted.Foldandserve.

Yield: 1 serving,with 4 grams of carbohydrates, no fiber, and 18 grams ofprotein.

UnbornBuffaloWings

Ihad leftoverbuffalowingsauceand thoughtof this. It turnedoutgreat!Youcouldusebottledbuffalowingsauce ifyouhavesomeonhand,buthalf-and-halfofbutterandLouisiana-stylehotsauceisthecanonicalrecipe.

1/2tablespoonbacongrease2eggs

3tablespoons(24g)crumbledbluecheese1tablespoon(15ml)Louisiana-stylehotsauce1tablespoon(14g)butter

Makeyour omelet according toDana’sEasyOmeletMethod (seepage 29)usingthebacongreaseforthefat.Fillwiththebluecheese.

Whileyouromeletiscoveredonlowheat,meltingthecheese,meltthebutterwiththeTabascosauceinasmallsaucepanornukeforaminuteinacustardcup.Stirthemtogetherwell.

Whenyouromelet’sdone,foldandplate,andthentopwiththesauceandeat.YUMMY!

Yield:1serving,with384calories,34gramsfat,17gramsprotein,2gramscarbohydrate,0gramsdietaryfiber,and2gramsusablecarb.

ScramblesThink of scrambles as omelets for the faint of heart.And please, feel free toexperimentwith scramblesofyourown!Thevarietyof things that tastegoodwhenaddedtoscrambledeggsisnever-ending.

SmokedSalmonandGoatCheeseScramble

Soundsfancy,Iknow,butthistakesalmostnotimeandisveryimpressive.It’sterrifictomakeforaspecialbrunchoralate-nightsupper.Asimplegreensaladwithaclassicvinaigrettedressingwouldbeperfectwiththis.

4eggs1/2cup(120ml)heavycream1teaspoondrieddillweed4scallions1/4pound(115g)chevre(goatcheese)1/4pound(115g)moistsmokedsalmon1to2tablespoons(14to28g)butter

Whisktheeggstogetherwiththecreamanddillweed.Slicethescallionsthin,including thecrisppartof thegreen.Cut thechevre—itwillhavea texturesimilar to cream cheese—into little hunks. Coarsely crumble the smoked

salmon.

Inabig(preferablynonstick)skillet,meltthebutterovermedium-highheat.(If your skillet doesn’t have a nonstick surface, give it a shot of nonstickcooking spray before adding the butter.)When the butter’smelted, add thescallions first and sauté them for just a minute. Add the eggs and cook,stirringfrequently,until they’rehalfwayset—about1minuteto90seconds.Add thechevreandsmokedsalmon,continuecookingandstirringuntil theeggsareset,andserve.

Yield:3servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand27gramsofprotein.

DeviledHamandEggs

Ifyoudon’thaveleftoverhamlyingaroundthehouse,youcanbuymodest-sizechunksofpre-cookedhaminanygrocerystore.It’susefulstuff!

1/2tablespoonbutter1/2cup(75g)smallishhamcubes1/4cup(40g)choppedonion3eggs1teaspoonspicybrownorDijonmustard1teaspoonpreparedhorseradish

Meltthebutterinasmallskilletovermediumheat.Addthehamandonionand sauté until the onion is translucent and the ham has a touch of gold.Scrambletheeggswiththemustardandhorseradishandpourthemoverthehamandonionintheskillet.Scrambleuntiltheeggsaresetandserve.

Yield:1 serving,with8gramsofcarbohydrates (less ifyouuse really low-carbham)and1gramoffiber,foratotalof7gramsofusablecarbsand29gramsofprotein.

ParmesanRosemaryEggs

Thisissosimpleandsowonderful.IfyoulikeItalianfood,youhavetotrythis.It’salsoeasytodoubleortriple.

3eggs

2tablespoons(28ml)heavycream1/4cup(25g)gratedParmesancheese1/2teaspoongroundrosemary*1/2teaspoonmincedgarlic1/2tablespoonbutter

*Youcanusewhole, dried rosemary,butyou’ll have littleneedles inyourfood.Ifyoudousewholerosemary,increasetheamountto1teaspoon.

Whisktogethertheeggs,cream,cheese,rosemary,andgarlic.Putamedium-size skillet over medium-high heat (if it isn’t nonstick, give it a shot ofnonstick cooking spray first).When the pan is hot, add the butter, give theeggmixtureonelaststirtomakesurethecheesehasn’tsettledtothebottom,andthenpourtheeggmixtureintotheskillet.Scrambleuntiltheeggsaresetandserve.

Yield:1serving,with3gramsofcarbohydrates,atraceoffiber,and25gramsofprotein.

BlueEggs

Wow—here’ssomescrambledeggswithbluecheeseandherbs.Yum!4eggs2tablespoons(16g)crumbledbluecheese3scallions,finelysliced2tablespoons(8g)choppedfreshparsley1/8teaspoondriedmarjoram1/8teaspoondriedthyme

Justscrambleup theeggs,add thecheese,scallions,parsley,marjoram,andthyme, and stir it all up. Give your big, heavy skillet a shot of nonstickcookingspray,heatitovermedium-highheat,andpourintheeggandcheesemixture.Scrambleuntilsetandserve.

Yield: 1 or 2 servings. Assuming 2 servings, each will have 3 grams ofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand13gramsofprotein.

MoroccanScramble

Withallthesevegetables,thisisamealinitself.It’sexoticandfabulous.

1tablespoon(15ml)oliveoil1/4cup(40g)choppedonion1/2teaspoonmincedgarlicor1clovegarlic,crushed1tablespoon(8g)tapenade1/4cup(45g)canneddicedtomatoes3eggs1/2teaspoongroundcumin2tablespoons(2g)choppedfreshcilantroSaltandpepper

Inaskillet,heattheoliveoiloverhighheatandstartsautéingtheonionandgarlic.Whentheonionistranslucent,addthetapenadeandtomatoesandstir.Now,whisk the eggswith the cumin and pour the eggs into the vegetablemixture. Scramble until mostly set and then add the cilantro and scrambleuntildone.Saltandpeppertotasteandserve.

Yield:1 serving,with11gramsofcarbohydratesand1gramof fiber, foratotalof10gramsofusablecarbsand18gramsofprotein.

FrenchCountryScramble

Thisisforanyonewhodoesn’tthinkthateggscanbeelegant.

4ounces(115g)slicedmushrooms3scallions,coarselysliced1tablespoon(14g)butter2cannedartichokehearts,chopped6eggs1/2cup(60g)shreddedGruyèrecheese

Ifyouhaven’tpurchasedyourmushroomsalreadysliced,slicethenupwhileyouslicethescallions.Inalarge,heavyskilletovermedium-highheat,sautéthemushroomsandscallionsinthebutter.Whenthemushroomshaveturneddarker,addtheartichokehearts(Ijustsliceminerightintotheskillet)andstirthewholethingup.Thenbeattheeggs,addthemtotheskillet,andscramblethe whole thing. When the eggs are about half-set, add the cheese andscrambleuntildone.Serve.

Yield: 2 or 3 servings. Assuming 3 servings, each will have 10 grams ofcarbohydratesand4gramsoffiber,foratotalof6gramsofusablecarbsand19 grams of protein.Note:Keep inmind thatmuch of the carbohydrate inartichokesisintheformofinulin,aboutthelowest-impactcarbohydrateyetdiscovered,sothebloodsugarimpactislessthanthenumberswouldimply—whichisprettylowtobeginwith.

HuevosConElSabordeChilesRellenos

ChilesRellenos—green chilies stuffedwith cheese, dipped in batter, and thenfried—are irresistible and very time-consuming to make. However, since thetraditionalbatterisegg-rich,itoccurredtometoincorporatethechiliesandthecheeseintoascramble.It’sdelicious!Ifyouhaven’ttriedcannedgreenchilies,youshouldknowthat they’reonlyslightlyspicy—this recipewon’t leaveyougaspingandreachingforaglassofwater.

6eggs1/4cup(30g)canneddicedgreenchilies1tablespoon(14g)butteroroil(15ml)4ounces(115g)MontereyJackcheese,cutintosmallchunks

Beat the eggs with the chilies. Spray a large, heavy skillet with nonstickcookingsprayandputitovermedium-highheat.Whentheskilletishot,addthebutteroroilandsloshitaroundtocoatthebottomoftheskillet.

Pour in the beaten eggswith chilies and scramble themuntil they’re abouthalf-set.AddthechunksofMontereyJackcheese,continuescramblinguntilset,andthenserve.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 4 grams ofcarbohydrates,atraceoffiber,and31gramsofprotein.

HangtownFry

This is a very famous dish originating, I believe, in the Gold Rush days ofCalifornia.

8largeoysters2 tablespoons (16 g) low-carb bake mix or 2 tablespoons (20 g) riceproteinpowder

4tablespoons(55g)butter4eggs2tablespoons(28ml)cream2tablespoons(10g)gratedParmesancheese2tablespoons(8g)choppedfreshparsley

Coat theoysterswith thebakemixorproteinpowder, eitherbyputting thebakemixorproteinpowderinashallowdishandrollingtheoystersinitorbyshakingtheminasmallbrownpaperbagwiththemixinit.

Melt thebutterovermediumheat in a large, heavy skillet.Add theoystersandfryuntilgoldenallover,about5to7minutes.

Whiletheoystersarefrying,beattheeggsandthecreamtogether.Whentheoystersaregolden,pourthebeateneggsintotheskilletandscrambleuntilset.Dividebetween2servingplates,sprinkleatablespoon(5g)ofParmesanandatablespoon(4g)ofparsleyovereachportion,andserve.

Yield:2servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand21gramsofprotein.

CottageEggScramble

Eggs scrambledwith cottage cheese are surprisingly good, and of course thecottagecheeseaddsnutrientstheeggslack—mostnotablycalcium.Withasaladontheside,thisisagreatsimplesupperforatirednight.

4eggs1/2cup(115g)small-curdcottagecheese1/8teaspoondriedbasil1/2greenpepper,finelychopped1tablespoonbutter1/4cup(29g)shreddedcheddarcheese

Beat the eggs and cottage cheese together and stir in the basil. In a large,heavyskilletovermedium-highheat,sautéthegreenpepperinthebutter(youmightwanttogivethatskilletashotofnonstickcookingsprayfirst).Whenthepepperisgettingalittlesoft,addtheeggmixtureandscramble.Whentheeggsarealmostset,add thecheddarandcontinuescramblinguntil theeggsarecompletelyset.Serve.

Yield:2servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand23gramsofprotein.

ChipotleEggs

Smoky and complex, chipotle peppers—smoked jalapeños—are very special,andtheymaketheseeggsveryspecial,too.Personally,Ithinkasideofavocadosliceswithalittlelimeorlemonjuicewouldbenicewiththis.

1/2cup(80g)finelychoppedonion1/2teaspoonmincedgarlicor1clovegarlic,crushed1tablespoon(15ml)oil2smallchipotlepepperscannedinadobosauce,finelyminced—about2teaspoons6eggs1/2cup(58g)shreddedMontereyJackcheese

Spray a large, heavy skillet with nonstick cooking spray, place it overmedium-highheat,andstartsautéingtheonionandgarlicintheoil.Whentheonionistranslucent,addthechoppedchipotles,stirthemin,andletthewholethingcookforanotherminute.(Thisisagoodtimetobreakandscrambletheeggs.)Pourtheeggsintotheskilletandscrambleuntilnearlyset.Scatterthecheeseevenlyoverthetop,turntheburnertolow,covertheskillet,andletitkeepcookinguntilthecheeseismelted—justaminuteortwo.Serve.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 5 grams ofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand24gramsofprotein.

This also contains 285 milligrams of calcium and 248 milligrams ofpotassium. (There’s even more potassium if you have those avocadoslices!)

HoubyfestEggs

“What the heck is ‘Houbyfest’?” I hear you cry. “Houby” is Czech for“mushroom,”andHoubyfestisanannualmushroomcelebrationintheheavilyBohemianChicagosuburbofBerwyn.Thisdishissoloadedwithmushrooms—asmuchmushroomasegg—thatthenameseemedappropriate.

8ounces(225g)slicedmushrooms2tablespoons(28g)butter1teaspoondriedthyme1/2teaspoonmincedgarlicor1clovegarlic,crushed2scallions,sliced6eggs2tablespoons(8g)choppedfreshparsley(optional)

Inalarge,heavyskillet,sautéthemushroomsinthebutterovermedium-highheat.When themushrooms have turned dark, stir in the thyme, garlic, andscallionsandletthemcookforaminuteortwowhileyoucrackandscramblethe eggs. Then pour the eggs into the skillet, scramble, and serve. A littlefreshparsleyscatteredoverthisisnicebutnotessential.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 9 grams ofcarbohydratesand2gramsoffiber,foratotalof7gramsofusablecarbsand19gramsofprotein.

Thisdishhas633milligramspotassium!

Insta-Quiche

Asthenameimplies,thishasasimilarflavortoaclassicQuicheLorraine,butitcooksentirelywithinour15minutelimit.

8slicesbacon5eggs1/2cup(120ml)halfandhalf1/2teaspoonsalt1/4teaspoonpepper1pinchgroundnutmeg1tablespoon(28ml)dryvermouth1tablespoon(14g)butter8ounces(225g)shreddedSwisscheese

Placea10inch(25cm)nonstickskilletovermediumheat.Letitheat.

LaythebacononamicrowavebaconrackorinaPyrexbakingdishthatfitsinyourmicrowave.Stickinitthemicrowaveonhighfor8to9minutes.(Thelength of timewill depend a bit on yourmicrowave.) In amediummixing

bowl, whisk together the eggs, half and half, salt, pepper, nutmeg, andvermouth.

Plunkyourbutter inyournow-hot skilletandslosh itaroundas itmelts, tocoat the bottom.Nowpour in your eggmixture.Use a spatula—preferablyonefornonstickskillets—togentlystirtheeggsaround,pullingbackthepartthat’ssettingandlettingtheliquideggrununderneath.Itwon’tworklikeanomelet,where it sets up firmenough that you can lift thewhole edge. Justscramblethemgentlyuntilthey’reabouthalf-set,half-liquid.

Spread the eggs out evenly in the skillet and sprinkle the shredded cheeseover the top. Cover the skillet and turn the burner to low. (If you have anelectric stove, you’ll need to shift your pan to a low burner.) Turn on thebroilerandsettherackfourinchesbelowit.

When thebacon isdone, take itout,put itonapaper towel todrain ifyouusedthePyrexpan,andletitcooljustaminuteortwo.Thencrumbleit,oreasier, you can use your kitchen shears to snip it into bits. Uncover yourInsta-Quicheandsprinklethebaconbitsevenlyoverthetop.

Nowslidethewholethingunderthebroilerforjustaminuteuntilyou’resurethetopissetandthencutinwedgesandserve.

Yield:4servings,eachwith438calories,34gramsfat(70.3%caloriesfromfat), 28 grams protein, 4 grams carbohydrate, trace dietary fiber, 315 mgcholesterol,and727mgsodium.

Note: This requires some coordination and came in just at the fifteenminutemark.Butevenifyoutakesixteenminutes,it’sworthit.

EggsFuYong

Thiscanbemadeonthestovetop,isquickandcheaptomake,usesupanysortof leftover meat, is high in protein and low in carbohydrates, needs no sidedishes,isinfinitelyvariable,andtastesgoodtoboot!Howmuchmorecanyouaskfromarecipe?Becausethisrecipecanbevariedsomuch,whatI’vegivenyouismoreaguidelinethanhardandfastrules.

4eggs2teaspoonsdrysherry1tablespoon(15ml)soysaucePeanutoil,orotherblandoilforfrying1/2teaspoongratedgingerroot2to3ounces(55to85g)leftovercookedmeat,cutintosmallstrips*or2to 3 ounces (55 to 85 g) canned chunk turkey, chicken, or ham, orcannedshrimp,orcrabmeat1cup(70g)Napacabbageor(90g)greencabbage,finelyshredded,orbaggedcoleslawmix(90g),or1cup(104g) bean sprouts, or some combination of the two 1/4 cup (18 g)mushrooms,cannedorfresh,finelychopped

1/4cup(40g)onionor(25g)scallions,finelyminced1/4cup(33g)bambooshoots,cutintomatchstickstrips

*Useham,pork,turkey,chicken,orshrimp—whateveryou’vegot.Ifthey’relittle bitty shrimp, leave ’emwhole. If they’re great big shrimp, chop themcoarsely.

Beattheeggswiththesherryandthesoysauce.Setaside.Inalargeskillet,heata few tablespoons (28 to45ml)ofoiloverhighheat.Add theginger,then themeat andvegetables.Stir-fry until the onion is translucent and thecabbageorbeansproutsaretender-crisp.Stirthemeatandvegetablesintotheseasonedeggs.Addanotherfewtablespoons(28to45ml)ofoiltotheskilletandheat.

Ladleinabout1/2cup(120ml)oftheeggmixtureatatimeandfryonbothsidesuntiltheeggisset.

Youcancookthisinawokifyouwanttobeterriblyauthentic,butIactuallyfindthataskilletisaloteasierforthisrecipe.

Yield:2servings.Thecarbcountwillvaryalittle,buteachservingwillhavecloseto6gramsofcarbohydratesand2gramsoffiber,foratotalof4gramsofusablecarbsand26gramsofprotein.

FriedEggs

AsparagiAll’Uovo

ThisItaliandishturnsacoupleofeggsintoalightsupper.Thislookslikealotofinstructions,butnoneofthestepstakesmuchtime.

1pound(455g)asparagus1/4cup(60ml)oliveoil1/2teaspoonmincedgarlicor1clovegarlic,crushed1/2cup(50g)gratedParmesancheese8eggs

Startbysnapping thebottomsoff theasparaguswhere theybreaknaturally.Put the asparagus in amicrowaveable casserole or a glass pie plate.Add acouple of tablespoons of water and cover. (Use plastic wrap or a plate tocoverapieplate.)MicrowaveonHighfor3to4minutes.

Whiletheasparagusiscooking,stirthegarlicintotheoliveoil.

Whentheasparagusisdone,drainit.Ifyouhave4single-servingoven-proofdisheslongenoughtoholdasparagus,they’reidealforthisrecipe—dividetheasparagusbetweenthe4dishes.Ifnot,you’llneedtousearectangularglassbakingdish.Arrangetheasparagusin4groupsinthebakingdish.

Whetheryou’reusingtheindividualdishesorthesinglebakingdish,drizzleeachservingofasparaguswiththegarlicandoliveoil.Saltandpepperlightlyand divide the cheese between the 4 servings. Put the asparagus under thebroiler,about4inches(10cm)fromlowheat.Letitbroilfor4to5minutes.

While theasparagus isbroiling, fry theeggs toyour liking.Eitheruseyourbiggestskillettodothemallatonceordividethembetweentwoskillets.

WhentheParmesanislightlygolden,taketheasparagusoutofthebroiler.Ifyou’ve cooked it in one baking dish, use a big spatula to carefully transfereach serving of asparagus to a plate.Top each serving of asparaguswith 2friedeggsandserve.

Yield:4servings,eachwith4gramsofcarbohydratesand1gramoffiber,fora totalof3gramsofusablecarbsand16gramsofprotein.Ifyou’dlike22gramsofprotein,addathirdeggtoeachserving.

ColorfulEggsonaPlate

I wanted to come upwith something completelymicrowaved, though I can’treallyexplainwhy.Thisisquitegood,andheavenknowsit’squick.

1/4redbellpepper1/4greenbellpepper1/4onion3ounces(85g)ham1tablespoon(15g)bacongreaseormeltedbutter2eggs3tablespoons(22g)shreddedMontereyJackcheese

Cuttheveggiesandhamintoafewchunks,throwtheminthefoodprocessor,andpulseuntilchoppedtoamediumconsistency.

Spray a microwaveable plate with a rim with nonstick cooking spray anddumptheveggie-hammixtureonit.Drizzlethebacongreaseorbutteroverit,stir it all around, and then spread it in an even layer. Nuke on high for 1minute.

While that’s happening, scramble up your eggs in a small bowl.When themicrowavebeeps,pourtheeggsovertheveggiesandham.Putitbackinandnukeforanother2to3minutesoruntiltheeggsaremostlyset.

Sprinklethecheeseoverthetopandnukeagainforanother1to2minutesoruntilthecheeseismeltedandtheneat.

Yield:1serving,with510calories,37gramsfat,32gramsprotein,10gramscarbohydrate,2gramsdietaryfiber,and8gramsusablecarb.

HamandEggswithVeg

The recipe I adapted this from—from a 1960s cookbook—swore this was aSpanish recipe. I don’t know if it’s anything vaguely resembling Spanishcooking,butit’stasty,quick,filling,andunusual.

1/2cup(75g)frozenpeas1/2mediumonion,diced3mediumfreshmushrooms,chopped4tablespoons(60ml)oliveoil,divided3/4cupham,cutinto1/2-inch(1.3cm)cubes

4eggs4greenolives

Put the peas in a microwaveable bowl, add just little water, cover with asaucer,andnukeonhighforfourminutes.

In the meantime, dice your onion, chop your mushrooms, and start themsautéinginamedium-sizedskilletovermediumheatusing2tablespoons(28ml)oftheoliveoil.

While all that is cooking, cube your ham.Throw it inwith the onions andmushroomsandstiritallup.Letitsautéabitlonger.

Frytheeggsintherestoftheoliveoilinanotherpan.Youwantthewhitessetbuttheyolksstillrunny.

By now the microwave has beeped! Stir the peas into the ham and vegmixtureandletthemcookwithitatouchlonger.

Pitandchoptheolives.

Okay, divide the hammixture onto two plates and top eachwith two friedeggs.Scattersomechoppedoliveovereachportionandserve.

Yield:2servings,eachwith517calories,42gramsfat,23gramsprotein,12gramscarbohydrate,3gramsdietaryfiber,and9gramsusablecarb.

SomethingDifferent

Blintzlets

Thisfallssomewherebetweenablintzandanomelet—hencethename.Theseare not dirt-low in carbs, but they’re really yummy. They can be a specialbreakfast—you’llwanttoaddalittlemoreproteinontheside,maybesomeham—orevenalightdessert.

1cup(225g)cottagecheese*2tablespoons(30g)sourcream1/2teaspoonvanillaextract1tablespoon(1.5g)Splenda

4eggs1/4cup(40g)vanillawheyproteinpowder6tablespoons(120g)low-sugarstrawberrypreserves

*Iuse4%fatcottagecheese;don’tdropbelow2%.

Put the cottage cheese, sour cream, vanilla, and Splenda in your foodprocessorwiththeS-bladeinplace.Processuntilsmooth.

Puttheeggsandtheproteinpowderinablenderandwhirlfor20secondsorso.

Heat an 8-or 9-inch (20 or 23 cm) nonstick skillet overmedium-high heat.Makesureit’shotbeforeyoucook!Eventhoughit’snonstick,sprayitwithnonstickcookingspray.Now,pourinasmallpuddleoftheeggmixtureandswirlthepantocoatthewholebottom—theideaistousejustenoughoftheeggmixturetocoverthebottomoftheskilletwithathinbutsolidlayer.Cookuntil the top of the egg is set—this takes only a minute or so—then turnbriefly.Theproteinpowdermakesthismixtureveryfragile,sobecareful.

Lay the thin, eggy pancake on a plate, spread 1 tablespoon (20 g) of thepreservesononehalf andspoon3 tablespoons (42g)of thecottagecheesemixtureoverit.Foldandserve.Repeat.

Yield:Makes6,eachwith9gramsofcarbohydratesand11gramsofprotein.You can cut the carb count of each serving 3 grams by using just 1/2tablespoonofpreserves ineachone.Oryoucould thaw1/2cup (128g)offrozenunsweetenedstrawberries,mashthemwithatablespoonortwo(1.5to3g)ofSplenda,anduse them inplaceof thepreserves.Thiswouldsave5gramsofcarbsperserving—butyou’llbepushingthat15-minutetimelimit.

EggandCheesePancakes

Iadmitit,gettingallofthesedonewiththe15minutedeadlinewilltakeabiggriddle.But you can easily have the first round done in a big skillet finishedwithinthattime.

1cup(225g)creamedcottagecheese4eggs1teaspoonbakingpowder

1teaspoonvanilla1/4teaspoonsalt1/4cup(31g)coconutflour1tablespoon(1.5g)Splenda,orliquidsucralosetoequal1tablespooninsweetness

First, put thebiggest darned skillet or griddle you can findon to heat overmedium-highburners.(Ifitcanspantwoburners,somuchthebetter!)Nowsimply assemble everything else in your blender and run until you have asmooth,thickbatter.

Cook as youwould any pancake, turningwhen the edges look dry and thebubblesthatpopleaveholes.ServewithbutterandlowsugarjellyormixedSplendagranularorerythriltolandcinnamon.

Yield: Makes 15 pancakes, each with 50 calories, 2 grams fat, 4 gramsprotein,4gramscarbohydrate,2gramsdietaryfiber,and2gramsusablecarb.

Chipotle-BaconBreakfastBurrito

This dish is super-tasty and filling enough to be a quick supper.A little freshcilantrowouldbenicehere,too,butit’shardlyessential.

2slicesbacon1tablespoon(10g)dicedonion1chipotlechilecannedinadobo1tablespoon(15g)bacongrease1lowcarbtortilla,6-inch(15cm)size3eggs2tablespoons(30g)sourcream1/4cup(29g)shreddedMontereyJackcheese

LayyourbacononamicrowavebaconrackorinaPyrexpieplateandnukeitonhighfortwotothreeminutes.

In themeantime,diceyouronionandchopupyourchipotle.Start sautéingtheminthebacongreaseovermediumheat.

When the bacon is crisp, pull it out and drain it. Lay your tortilla on amicrowaveableplateandscatterthecheeseevenlyoverit.Nukefor1minute

—70%powerisrightinmymicrowave;you’rejustmeltingthecheese.

In themeantime, break your eggs, scramble them, and pour them over theonionandchipotle.Stiruntilset.

Okay, it’s time to assemble your burrito: Pull your tortillawith themeltedcheeseoutofthemicrowave.Arrangethescrambledeggsdownthemiddle,topwithateaspoonortwooftheadobosaucefromthechilies,andthendotwiththesourcream.Topwiththecookedbacon,wrap,anddevour!

Yield:1serving,with610calories,49gramsfat,34gramsprotein,15gramscarbohydrate,9gramsdietaryfiber,and6gramsusablecarb.

Vedgeree

Kedgeree is a traditional dish made with rice; flaked, smoked mackerel orhalibut;andhard-boiledeggs. Iwanted todecarb it,butsmokedmackerelandhalibut are hard to come by, and I refuse to include impossible-to-findingredients. Then I found a recipe for “Vedgeree,” a vegetarian take-off, so Idecarbedit,anditwasyummy.Thisrecipewillmakeasatisfyingone-dishmealoutofacoupleofhard-boiledeggs.Youdokeephard-boiledeggsinthefridge,don’tyou?

1/4headcauliflower1/2cup(25g)frozencross-cutgreenbeans1/4cup(40g)choppedonion1cup(70g)slicedmushrooms1/2tablespoonbutter2hard-boiledeggsSaltandpepper

Runthecauliflowerthroughtheshreddingbladeofafoodprocessor.Putthecauliflowerinamicrowaveabledish,putthefrozengreenbeansontop,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

Whilethecauliflowerandbeansarecooking,sautétheonionandmushroomsin the butter until the onions are limp and translucent and themushroomshaveturneddark.Peeltheeggs,quarterthemlengthwise,andsetthemaside.

Whenthecauliflowerandbeansaredone,pullthemout,drainthem,andstirthemintothemushroomsandonions.Saltandpeppertotaste.Placethehard-boiledeggquartersontopofthevegetables,turntheburnertolow,coverthepan,andlet thewholethingcookfor justanotherminuteor twotoheat theeggsthrough.Serve.

Yield:1serving,with14gramsofcarbohydratesand4gramsoffiber,foratotalof10gramsofusablecarbsand16gramsofprotein.

Microwave-BakedEggswithMushrooms

Finally! I microwave-baked eggs and they came out right! They were super-tasty,infact.Don’tworryabouttheteenybitofwiggly-nessinthewhiteswhenthese come out of the microwave; it’ll cook as you stir the egg in with themushrooms.

5mushrooms1/4onion2tablespoons(28g)plus1teaspoon(5g)butter2eggs

Throw themushroomsandonion inyour foodprocessor andpulse to chopmedium-fine. Scrape this mixture into a microwaveable bowl, add the 2tablespoons (28 g) of butter cut into bits, cover, and nuke on high for aminute.

Spoon the mushroommixture into two ramekins, about 3 inches (7.5 cm)acrossand2inches(5cm)deep—bigcustardcupswilldo,too.Breakanegginto each one and use a sharp knife point to just barely pierce the yolk oneachone.Saltandpepperanddotwiththeremainingbutter.

Cover the two dishes loosely with paper toweling, nuke on high for 2minutes,andthenserve.(Thetimemaybealittledifferentdependingonthepowerofyourmicrowave.Mywhitesweremostly set,myyolks still soft.)Yield: 2 servings, eachwith 201 calories, 18 grams fat, 7 grams protein, 4gramscarbohydrate,1gramdietaryfiber,and3gramsusablecarb.

chaptertwo15-MinuteTortillaTricks

Yes,therearelow-carbohydratetortillas!They’remadebyLaTortillaFactory,andthey’reloadedwithfiber,whichiswhythey’relowcarb—eachtortillahas12gramsof carbohydrate and9 gramsof fiber, for a total of just 3 gramsofusablecarbs.As thepopularityof low-carbdietinghas increased, these low-carb tortillas

havebecomeeasiertofindinstores—Iknowacoupleofplacesthatcarrythemhere in Bloomington, Indiana, and it’s not like we’re the retail capital of theuniverse. Look around. If you can’t find them, consider asking a local healthfood store to special order them for you—most health food stores are reallyhelpfulaboutspecialorders,andifenoughpeopleaskforthetortillas,thestoremaystartcarryingthemasamatterofcourse.

Ifeventhatfails,goonlineanddoasearchfor“low-carbohydratetortillas.”You’llfindplentyofe-tailershappytoshipthemtoyou.

Low-carbtortillasarenotexactlylikeeitherflourorcorntortillas;theyhaveaflavor and texture of their own. We really enjoy them, and they sure areversatile!Withapackageoflow-carbtortillasinthehouseandsomecheeseinthefridge,you’vegotaquickmeal,anytime.

Ihave triedmaking low-carb tortillachipsbycutting low-carb tortillas intowedgesandfryingthem.Theresultswereedible,butnotgreat—tough,andabitcardboardy. Feel free to try it if you’d like.Me, I’d rather have nuts or fibercrackersorsomething.

SinceIdidn’tlikethelow-carbtortillachips,Ihaven’ttriedfryingtheselow-carb tortillas tomake taco shells or tostadas. I think the low-carb tortillas arebestleftintheiroriginalsoft-and-pliablestate.Thischapterwillteachyouafewwaystousethem.

QuesadillasIsthereanyoneleftwhohasn’ttriedthisMexicanversionofthegrilledcheesesandwich?Ifyou’dliketomakeasingle-servingquesadilla,useasingletortilla,coverhalfofitwithcheese,andfolditover.Heck,youcanusethismethodforallyourquesadillasifyoulike;Ijustfindthesandwichingmethodeasier.

2low-carbtortillas4ounces(115g)cheese,slicedorshredded

* Mexican Queso Quesadilla is the classic choice, but Monterey Jack,jalapeñojack,andcheddarareallgreat,too.

Putonetortillainthebottomofalarge,heavy,dryskilletovermediumheat.Spreadthecheeseoverit,andplacetheothertortillaontop.Letitcookafewminutesuntilthecheeseisstartingtomelt.Carefullyflipthewholethingandletitcookontheothersideuntilthecheeseiswell-melted.Removefromtheskillet,cutthequesadillaintoquarters—apizzacutterworkswell—andserve.

Yield:2servings,eachwith12gramsofcarbohydratesand9gramsoffiber,foratotalof3gramsofusablecarbsand19gramsofprotein.

Eachservingalsocontains463milligramsofcalcium!

QuesadillasPicantes

Ilovejalapeños,sothisrecipeisoneofmypersonalfavorites.

Makeyourquesadillaasdescribed,butplaceslicesofcannedjalapeñoontopofthecheeseandletthemmeltintothecheese.

Yield:2servings,eachwith13gramsofcarbohydratesand9gramsoffiber,foratotalof4gramsofusablecarbsand19gramsofprotein.

MondoGigantoQuesadilla-from-HellZowie—this isaseriousmeal.Thankmyhusbandfor thename—he tookonelookatthisbig,thickquesadilla,andthat’swhathecalledit.

2low-carbtortillas3ounces(85g)shreddedMontereyJackcheese3ounces(85g)purchasedgrilledchickenstrips1/2tablespooncannedslicedjalapeños1/4ripeavocado,sliced

Place one of the tortillas in a large, heavy, dry skillet. Spread half theshredded cheese on it, then top with the chicken, jalapeños, and avocadoslices, and topwith the rest of the cheese. Place the second tortilla on top.Toast over medium heat, with a tilted lid, for 3 to 4 minutes, or until thecheeseismelting.FlipyourQuesadilla-from-Hellcarefully—afewbitsmayescape from the sides because it’s so full of yumminess; just tuck the bitsbackin.Continuetoastinguntilallthecheeseismelted.Ifinditeasiesttouseapizzacutter tocut this inquartersright in thepan(turn theheatofffirst).Thequartersarefareasiertotransfertoplatesthanthewholebursting-at-the-seamsthing.

Yield:2servings,eachwith14gramsofcarbohydratesand10gramsoffiber,foratotalof4gramsofusablecarbsand29gramsofprotein.

Tip:Ifyoudon’thavepurchasedgrilledchickenstripsinthehouse,youcan, of course, just throw a boneless, skinless chicken breast in yourelectrictabletopgrillfor5to6minutesandthensliceitup.Thisisgoodwithoutthechicken,too,althoughlowerinprotein,ofcourse.(Thecarbcountdrops1gramforeachounceofchicken.)

GorgonzolaandPecanQuesadillasThismakesacasuallyelegantsnackorstarterforcompany,butit’stoogoodnottomakeitjustforyourself.

1/4cup(28g)choppedpecans2teaspoonsbutter,divided1/2teaspoonCajunseasoning3ounces(85g)crumbledgorgonzolacheese2lowcarbtortillas,large

Overmedium-lowheat,sautéthepecansinthebutter,stirringoften,untiltheysmell toasty. Stir in the Cajun seasoning and remove from the heat beforetheycanscorch!

In abig skillet overmediumheat, layone tortilla flat, spread the crumbledgorgonzolaevenlyoverit,andthenlayerinthepecans.Topwiththesecond

tortilla.Letitcook4to5minutesandthenflipcarefully.Giveitanother3to4minutes.Cutintoquarterstoremovefromtheskillet.

Yield:2servings,eachwith367calories,29gramsfat,10gramsprotein,24gramscarbohydrate,17gramsdietaryfiber,and7gramsusablecarb.

VermontQuesadillasIfyou’veeverbeentoVermont,youknowthateverystoreyoupass,nomatterhowsmall,hasasignadvertisingtwothings:Vermontcheddarandmaplesyrup.I foundmyself wondering how I could combine these into a single dish andcameupwiththis—though,ofcourse,Vermonterswouldconsiderthesugar-freepancakesyrupheresy.It’sanunusualandwonderfulcombination.Ifyoucan’tgetVermontcheddar,usethebestandsharpestcheddaryoucanget,preferablyundyed.

1/4cup(30g)choppedwalnuts2lowcarbtortillas,large3ounces(85g)extrasharpVermontcheddarcheese1tablespoon(20g)sugar-freepancakesyrup1/4teaspoonhotsauceortotaste

Lay your chopped walnuts on a microwaveable plate and give them 90secondsorsoonhigh.

In themeantime, put your big skillet overmediumheat and lay one of thetortillasoverit.Usingaboxgrater,shredthecheeserightontothetortilla.

Bynowthewalnutsaretoasted.Pullthemoutofthemicrowaveandsprinklethemevenlyover thecheese.Topwith thesecond tortillaand let thewholethingcookacoupleofminutes.

Flipcarefullyandcontinuecookinguntilthecheeseismeltedandthetortillahasafewbrownedspots.

Inthemeantime,mixthepancakesyrupwiththehotsauce.Divideintotwosmalldishes.

Whenthequesadilla’sdone,cutitinquartersrightthereintheskilletandputthequartersontwoplatesalongwiththepancakesyrupmixture.Toeat,dip

theedgeofthequesadillainjustateenybitofthepancakesyrupbeforeeachbite.

Yield:2servings,eachwith350calories,26gramsfat,14gramsprotein,22gramscarbohydrate,15gramsdietaryfiber,and7gramsusablecarb.

TortillaPizzaThis makes a great snack or light lunch. Keep in mind that the sauce is thehighestcarbpartofthis;don’tgoincreasingthequantity.

1low-carbtortilla11/2tablespoons(23g)no-sugar-addedpizzasauce1/2cup(60g)shreddedmozzarellacheese

Placethetortillaonthebakingtrayofthetoasteroven.Spreadthepizzasauceover it and then top with the cheese. Bake in the toaster oven at 450°F(230°C,orgasmark8)untilthecheeseisbubblyandstartingtobrown(about5minutes).Cutintowedgesanddevour,watchingoutforpizzaburns!

Ifyoudon’thaveatoasteroven,youhaveacoupleofoptions:Youcanmakethepizzainaconventionaloven,butitwill takeawhiletogetupto450°F(230°C, gas mark 8). You can cook it in a dry skillet, like an open-facedquesadilla—but you won’t flip it, of course! This will melt the cheese,especiallyifyoucoverthepanwithatiltedlid,butthecheesewon’tbrown.IfIweredoingitthisway,I’dcookituntilthecheesewasjustmeltingandthenput the whole skillet under the broiler for a minute to brown the cheese.(Makesureyourskillethasanovenproofhandle,ifyoudecidetodothis.)Oryoucouldjustputthepizzasauceandcheeseonhalfofthetortillaandfolditoverlikeaquesadilla.

Yield:1serving,with16gramsofcarbohydratesand9gramsoffiber,foratotalof7gramsofusablecarbs(youcandropitalittlelowerbyusingreallylow-carbpizzasauce)and18gramsofprotein.

Note:Ragumakesagoodpizzasaucewithnoaddedsugarthat’swidelyavailable. However, they also make one with sugar (corn syrup,actually),soreadthelabel!

Not~Just~for~BreakfastBurritoIknowmostpeoplewon’tdothismuchcookingwhenthey’retryingtogetoutof the house in themorning.However, thismakes a killer lunchor supper oreven a hefty snack—and if you do want a really solid, incredibly yummybreakfast,beawarethatIhadthisnotonlymadebuteatenwell insidethe15-minutemark!

1low-carbtortilla2ounces(55g)shreddedMontereyJackcheese2scallions1/4ripeavocado2eggs2tablespoons(33g)salsa1tablespoon(15g)sourcream1tablespoon(1g)choppedcilantro(optional,butmightytasty)

Place the tortillaonaplateandspread thecheeseover it.Place theplate inyourmicrowave.Don’tnukeityet,though.

Slicethescallionsandpeelandslicetheavocado.

Spray a medium-size skillet with nonstick cooking spray and put it overmedium-high heat. Now take a second to go set your microwave for 60secondsat50percentpower.Startthemicrowave,comeback,beattheeggs,pour them into theskillet, andscramble themuntil they’re set.Turnoff theheatunderthepan.

Pull the tortilla with its melted cheese out of the microwave. Arrange thescrambled eggs down themiddle and then topwith the scallions, avocado,salsa, sour cream, and cilantro if youhave some in thehouse.Fold asbestyou can—the burrito will be full to bursting!—and eat with the help ofseveralnapkins.Unbelievable!

Yield:1serving,with22gramsofcarbohydratesand13gramsoffiber,foratotalof9gramsofusablecarbsand33gramsofprotein.

Thisburritoalsopacks680milligramsofpotassiumand582milligramsof

calcium!

chapterthree15-MinuteBurgers

Whenwefirstdiscussedthisproject,myeditor,Holly,andIdiscussedrecipesthatsimplywouldn’tworkforthe15-minuteframework.Hollybroughtupmeatloaves.“Hah!”Isaid.“I’lljustmakethemasburgers.”And that’s what I’ve done. Here, for your quick-cooking, low-carbing

pleasure, is an astonishing variety of interesting burger recipes, not a few ofwhichoriginatedashigh-carbmeatloafrecipes.

All of these recipes assume that you have an electric tabletop grill—youknow, the George Foreman kind of thing. Since these grills cook from bothsides, they cook very rapidly. If you don’t have one, no worries—there’s noreasonyoucan’tcooktheseburgersinaskilletorevenbroilthem—it’lljusttakeanextra5minutesorso,andyou’llhavetoflipthem.

Bytheway,you’llfindanumberofburgerrecipesherethatusepork.Ifyoudon’teatpork,Idon’tseeanyreasonwhygroundturkeywouldn’tworkintheserecipes.Itwouldtastedifferent,butshouldstilltastegood.Ifyoudothis,chopallofyourotheringredientsinafoodprocessorandthenaddthegroundturkeyandpulsejustlongenoughtocombine.

Beef,Sausage,andSpinachBurgersThesearesuperb,andofcoursetheyhaveenoughvegetablesinthemthatyoudon’t reallyhave toeat anythingelsewith them ifyoudon’twant to take thetrouble—but some bagged Italian salad mix with Italian or Creamy Garlicdressingwouldsuregowell!

1pound(455g)groundbeef1/2pound(225g)Italiansausage,hotormild1 package (10 ounces, or 280 g) chopped frozen spinach, thawed 1teaspoonmincedgarlicor2clovesgarlic, crushed2 teaspoons Italianseasoning

1/2teaspoonredpepperflakes2tablespoons(12g)oatbran1egg3tablespoons(15g)gratedParmesancheese

1/2teaspoonsalt1/2cup(123g)no-sugar-addedspaghettisauce2tablespoons(18g)slicedripeolivesExtraParmesancheesefortopping

Preheatyourelectrictabletopgrill.

Dump the ground beef, sausage, spinach, garlic, seasoning, red pepper, oatbran,egg,cheese,andsalt intoabigbowl. (Ifyour Italiansausagecame incasings—mine did—slit them and squeeze out the meat, discarding thecasings.)Usingcleanhands,smoosheverythingtogetherverywell;youwanttheflavorsofthetwomeatscompletelyblended.

Form into 5 burgers, each about 1 inch (2.5 cm) thick. Slap ’em on theelectricgrillandsetatimerfor6minutes.

While theburgers are cooking, combine the spaghetti sauceandolives in amicrowaveablebowlandnukefor1minuteat70percentpower.

When the stove timergoesoff, stick aburgerwith a fork. If the juices runclear, they’re done. If they’re pink, give the burgers anotherminute.Whenthey’re cooked through, transfer them to serving plates, top each with thespaghettisauceandolives,plusmoreParmesanifyoulike,andserve.

Yield:5servings,eachwith9gramsofcarbohydratesand3gramsoffiber,foratotalof6gramsofusablecarbsand26gramsofprotein,notcountinganyextraParmesanyoumayputontop.

Thisrecipe’sagoodsourceofcalciumandvitaminA,too!

AppleSausageBurgersFeelfreetomakethesewithturkeysausage,ifyouprefer.

1/2mediumonion,peeledandcutinafewchunks1/2GrannySmithorothercrisp,tartapple,cutintoafewchunks(noneedtopeelit)11/2pounds(680g)bulkporksausage,hotormild

1teaspoondriedthyme1teaspoondriedsage1teaspoonpepper

Preheatyourelectrictabletopgrill.

Put the onion and apple in a food processorwith theS-blade in place andpulse until they’re chopped to a medium consistency. Add the sausage,thyme,sage,andpepperandpulseuntilit’sallwell-blended.

Forminto4burgerandputthemonthegrill.Cookfor7minutesoruntilthejuicesrunclear.

Yield:4servings,eachwith7gramsofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsand20gramsofprotein.

AppleCheddarPorkBurgersWhatcanIsay?Ithinkapplesandporkareaterrificcombination.

1/2GrannySmithorothercrisp,tartapple,cutintoafewchunks(noneedtopeelit)1/4mediumonion,peeledandcutintoacoupleofchunks1pound(455g)bonelessporkloin,cutinto11/2-inch(3.8cm)cubes2tablespoons(12g)oatbran

1egg1/2teaspoonsaltorVege-Sal2teaspoonspreparedhorseradish2ounces(55g)cheddarcheese,shredded

Preheatyourelectrictabletopgrill.

Puttheapple,onion,pork,oatbran,egg,saltorVoge-Sal,andhorseradishina foodprocessorandpulseuntil themeat isgroundandeverything iswell-blended. Add the cheese and pulse just long enough to blend it in—we’retryingtokeepsomeactualshredsofcheesehere.

Forminto4burgersandslap’emonthegrill.Cookfor7minutesoruntilthejuicesrunclear.

Yield:4servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand25gramsofprotein.

CranberryBurgers

SomeoneanonymouslypostedarecipeforburgerswithcranberryjellyinthemtotheInternet.Itwasclearlyhigh-carb,butitlookedsotastythatIhadtofigureoutawaytoadaptit.Hereit is!Don’tpanicatthislistofingredientsbecausethis really isquitequickandeasy—you justdumpstuff in the foodprocessorandrunit.

5slicesbacon1smallonion,peeledandcutintochunks1/3cup(34g)wholecranberries2clovesfreshgarlicor1teaspoonmincedgarlic1/4greenpepper,coreandseedsremoved,cutintoacoupleofchunks1stalkcelery,cutintoafewchunks

1pound(455g)groundbeef2tablespoons(12g)oatbran1egg1/4cup(6g)Splenda1/2teaspoongratedgingerroot5ounces(140g)cheddarcheese,inslices

First, begin cooking the bacon in themicrowave using either amicrowavebacon rack or a glass pie plate. In my microwave, 5 minutes on High (1minuteperslice)isaboutright,butmicrowavepowervaries.

Preheatyourelectrictabletopgrill.

Put theonion,cranberries,garlic,pepper,andcelery inyour foodprocessorwith the S-blade in place and pulse to chop everything to a mediumconsistency.Addthegroundbeef,oatbran,egg,Splenda,andgingerrootandpulse again to combine. Form the mixture—it will be pretty soft—into 5burgers.Putthemonthegrillandsetatimerfor6minutes.

Whiletheburgersarecooking,gocheckthebacon.Ifit’sstillalittleflabby,giveitanotherminuteorso;itshouldbecrisp.Drainthebaconifneededandbreakeachstripinto2or3piecestofitontopoftheburgers.

When the6minutesareup,openyourgrillbutdonot remove theburgers.Arrange thebaconon theburgersand topeachburgerwithcheddarcheese.Now,usingacoffeemugoranyother random,heat resistantkitchenobjectthat’shandy,prop the lidofyourgrillupso that it’sabove theburgersand

closeto,butnottouching,thecheese.Lettheburgerscookforanotherminuteortwotomeltthecheeseandthenserve.

Yield:5servings,eachwith8gramsofcarbohydratesand1gramoffiber,foratotalof7gramsofusablecarbsand42gramsofprotein.

Note: Cranberries are one of the very few foods that are still strictlyseasonal—they’re only available in the fall. However, they freezebrilliantly;justtossaplasticbagoftheminthedeepfreeze,anditwilllive therehappily formonths.Sopickup a fewextrabagsduring theThanksgivingshoppingseasonandenjoytheseburgersallyearlong.

HamandPorkBurgersThesearesortofplainandsimple,butmyhusbandlovesthem.Thisisagoodrecipe tohelpyouuseup leftoverham,shouldyouhaveanyonhand—butofcourse,youcanalsobuyachunkofprecookedhamatthegrocerystore.

1/2pound(225g)cookedham,cutintochunks3/4pound(340g)bonelessporkloin,cutintochunks2tablespoons(12g)oatbran

2tablespoons(28ml)heavycream1egg1/2teaspoonpepper

Preheatyourelectrictabletopgrill.

Plunk the ham, pork loin, oat bran, cream, egg, and pepper in a foodprocessorwiththeS-bladeinplaceandpulseuntilthemeatisfinelyground.Form into4burgersandput them in thegrill.Cook for6 to7minutesandserve.

Yield:4servings,eachwithnomorethan5gramsofcarbohydrates(less, ifyouusereallylow-carbham)and1gramoffiber,foratotalofnomorethan4gramsofusablecarbsand28gramsofprotein.

OrangeLambBurgersDon’tbothergrindingyourownlambinyourfoodprocessor;Itriedthis,anditcameoutabitgristly.Buygroundlamb,instead.Ifyoucan’tfindgroundlambatyourgrocerystore,askthenicemeatguy.

1/4largesweetredonion2clovesgarlicor1teaspoonmincedgarlic1pound(455g)groundlamb1teaspoongroundcumin11/2tablespoons(23ml)soysauce2teaspoonsgratedorangezest2tablespoons(28ml)orangejuice2tablespoons(2g)choppedcilantro1/4teaspoonsalt1/2teaspoonpepper

Preheatyourelectrictabletopgrill.

Eitherchoptheredonionandthegarlictoamedium-fineconsistencyinyourfoodprocessorusingtheS-bladeorcut’emupwithaknife.Thenputthemandthelamb,cumin,soysauce,orangezest,orangejuice,cilantro,salt,andpepperinabigbowl.Usingcleanhands,smoosheverythingtogetheruntilit’sallverywellblended.Formthemixture into4burgersandput themon thegrill.Cookfor7minutesandserve.

Yield:4servings,eachwith3gramsofcarbohydrates,atraceoffiber,and20gramsofprotein.

MediterraneanLambBurgersThisisaboutasupscaleasacheeseburgercanget.Myhusband,whogenerallyprefersbeeftolamb,thoughttheseweregreat.

1/4mediumonion2tablespoons(7g)sun-driedtomatoes1pound(455g)groundlamb1tablespoon(15g)jarredpestosauce1tablespoon(10g)choppedgarlic1/4teaspoonpepper1/2teaspoonsaltorVege-Sal2tablespoons(18g)pinenuts3ounces(85g)chèvre(goat)cheese

Preheatyourelectrictabletopgrill;Isetmineto350°F(180°C).

Chop your onion and if your sun-dried tomatoes are in halves rather thanprechopped,chopthemup,too.Heck,evenifthey’reprechopped,chopthemalittlemore.Throwthesethingsinamixingbowl.

Add the ground lamb, pesto, garlic, pepper, and salt. Use clean hands tosquishitalltogetheruntilit’swell-mixed.Formintothreepattiesandthrowtheminthegrill.Setatimerfor5minutes.

Whiletheburgersarecooking,toastyourpinenutsuntilthey’retouchedwithgold.

Whenyourburgersaredone,platethem,crumbleanounce(28g)ofchèvreovereachone,sprinklewithpinenuts,andthenserve.

Yield:3servings,eachwith578calories,47gramsfat,33gramsprotein,4gramscarbohydrate,1gramdietaryfiber,and3gramsusablecarb.

ThaiBurgersBoyare thesegood! Ifyoucan’t find fishsauce,youcansubstitutesoysauceandthiswillstilltastefine.

11/2pounds(680g)bonelessporkloin,cutintochunks11/2teaspoonslemonjuice

1tablespoon(16g)chiligarlicpaste1clovegarlicor1/2teaspoonmincedgarlic4scallions,withtherootsandthetopscutoff(leavethecrisppartofthegreen!)1can4ounces,or(15g)mushrooms,drained

1tablespoon(15ml)fishsauce2tablespoons(2g)freshcilantro3tablespoons(45ml)limejuice1/2cup(115g)mayonnaise(100ml)

Preheatyourelectrictabletopgrill.

Puttheporkloin,lemonjuice,garlicpaste,garlic,scallions,mushrooms,fishsauce,andcilantroinafoodprocessorwiththeS-bladeinplace.Pulseuntilthemeatisfinelygroundandeverythingiswell-combined.Formthemixtureinto6burgersandputthemonthegrill.Cookfor6to7minutes.

Whiletheburgersarecooking,stirthelimejuice(bottledworksfine)intothemayonnaise.When theburgers aredone, top eachonewith adollopof thelimemayonnaiseandserve.

Yield:6servings,eachwith4gramsofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand24gramsofprotein.

BanhMiBurgersIsawarecipeforaVietnamesemeatballsandwichandthought,“Icouldmakethat into burgers.” So I did. For a fullmeal,make theHot and SweetMostlyAsianSlawonpage254andservetheburgersandsauceontopoftheslaw.Butthesearetastyevenwithouttheslaw!

5scallions,divided1/4(15g)cupfreshbasilleaves1pound(455g)groundpork2teaspoonschoppedgarlic1tablespoon(20g)fishsauce1tablespoon(20g)Srirachachilisauce1tablespoon(1.5g)Splenda,oritsequivalentinsweetness1teaspoonsalt1teaspoonpepper1/3cup(75g)mayonnaise1tablespoon(20g)Srirachachilisauce

Preheat electric tabletop grill. If you can choose temperature settings onyours,use350°F(180°C).

Cut the root and any limp greens off the scallions,whack them into a fewpieces,andthrowthreeofthemintoyourfoodprocessorwiththeS-bladeinplace. (Reserve the other two.) Throw in the basil, too. Pulse until they’refinelychoppedtogether.

Nowaddingredientsfromtheporkthroughthepepperandruntheprocessoruntilit’sallwell-blended.

Maketheporkmixtureintothreepattiesandputtheminthegrill.Setatimerfor6to8minutes.

Quicklywash out your food processor and reassemble with the S-blade inplace.Put the remaining scallions in there andpulse to chop.Nowadd themayoandchilisauceandruntoblend.

Whentheburgersaredone,servewiththesauce.

Yield:3servings,eachwith597calories,53gramsfat,27gramsprotein,5gramscarbohydrate,1gramdietaryfiber,and4gramsusablecarb.

LuauBurgersAgain, all those ingredientsmake this look intimidating, but it’s really just amatterofassemblingeverythinginthefoodprocessorandchoppingittogether.

1pound(455g)bonelessporkloin1/4mediumonion,cutintochunks1/2greenpepper,cutintochunks11/2teaspoonsgratedgingerroot1/2teaspoonmincedgarlicor1clovegarlic,crushed1tablespoon(15ml)soysauce

1egg1/4cup(60g)crushedporkrinds,plainorbarbequeflavor1/2 teaspoonpepper

1/2teaspoonsalt1/4 cup (60 g) canned crushed pineapple in unsweetened juice 1tablespoon(15g)tomatosauce

1/2teaspoonblackstrapmolasses1/2teaspoonSplenda1/2teaspoonspicybrownmustard

Preheatyourelectrictabletopgrill.

Place thepork,onion,pepper,gingerroot,garlic,soysauce,egg,porkrinds,pepper,andsaltinafoodprocessorwiththeS-bladeinplace.(You’llneedafull-sizefoodprocessor;thisoverwhelmedmylittleone!)Pulseuntilthemeatisfinelyground.Addthepineappleandpulsetomix.

Form into5burgers—themixturewill be quite soft—and slap themon thegrill.Setatimerfor6minutes.

While the burgers are cooking, mix together the tomato sauce, molasses,Splenda,andmustard.Whenthe6minutesareup,openthegrill,spreadthetomato saucemixture evenly over the burgers, and then close the grill andcookfor1moreminute.Serve.

Yield:5servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand22gramsofprotein.

Thesearelowcalorie,too!Just178caloriesperserving.

ChiliBurgersHere’sallthelong-simmeredflavorofchiliinafast-and-easyburger.

1pound(455g)groundbeef1cup(241g)cannedtomatoeswithgreenchilies1/2mediumonion,finelyminced2clovesgarlic,crushed1tablespoon(8g)chilipowder2tablespoons(30g)crushedbarbecue-flavorporkrinds1tablespoon(16g)tomatopaste

1tablespoon(18g)saltorVege-Sal4ounces(115g)cheddarcheese,slicedSourcream(optional)

Preheatyourelectrictabletopgrill.

Plunk the beef, tomatoes, onion, garlic, chili powder, pork rinds, tomatopaste,andsaltintoabowlandusingcleanhands,smooshitalltogetheruntileverythingisthoroughlycombined.Formthismixtureinto4patties,putthem

onthegrill,andcookfor5minutes.

When the5minutesareup,openyourgrillbutdonot remove theburgers.Topeachwithasliceofcheddarcheeseandusewhateverheatproofkitchenobjectyouhaveonhandtopropthelidofthegrillopenslightlyforaminuteorso.Letthecheesemeltandservewithadollopofsourcream,ifyoulike.

Yield:4servings,eachwith6gramsofcarbohydratesand1gramoffiber,fora totalof5gramsofusablecarbsand28gramsofprotein.Add1gramofcarbsand1gramofproteinifyouusethesourcream.

Variation: Thesewould be great with a big, simple green saladwithcucumbers, green peppers, and a few tomato slices, tossedwith ranchdressing.

CrunchyPekingBurgers

1/2cup(62g)cannedwaterchestnuts,drained2scallions1pound(455g)groundbeef1/4cup(60ml)soysauce2tablespoons(28ml)drysherry1teaspoonSplenda1teaspoonmincedgarlicor2clovesgarlic,crushed1/2teaspoongratedgingerroot

Sauce11/2tablespoons(30g)low-sugarapricotpreserves1teaspoonsoysauce1/4teaspoongratedgingerroot

Preheatyourelectrictabletopgrill.

Chopthewaterchestnutsabitandslice thescallions.Put theminamixingbowlwithall theotherburger ingredientsandusingcleanhands,mix themwell.Forminto4burgersandputthemonthegrill.Cookfor5minutes.

While the burgers are cooking, mix together the preserves, soy sauce, andgingerroot in a small dish. When the burgers are done, top each with ateaspoonofsauceandserve.

Yield:4servings,eachwith7gramsofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsand20gramsofprotein.

Many-PepperBurgersBurgerrecipesdon’tgetmuchsimplerthanthisone!

1pound(455g)groundbeef2 1/2 tablespoons (18 g)Many-Pepper Steak Seasoning (see page 302)Preheatyourelectrictabletopgrill.

In a mixing bowl, use clean hands to mix the ground beef and seasoningtogether. Form into 3 or 4 burgers and cook them on the grill for 5 to 6minutes.

Yield: 3 or 4 servings. Assuming 3 servings, each will have 1 gram ofcarbohydrates,atraceoffiber,and25gramsofprotein.

All~AmericanTurkeyBurgersHow spicy these arewill depend onwhat sort of hot sauce you use. They’rereallygoodwithcoleslaw.(SeetherecipeforColeslawDressingonpage299).

1pound(455g)groundturkey1/2mediumonion,finelychopped1stalkcelery,finelychopped1teaspoondriedthyme1 tablespoon (16 g) low-carbohydrate barbecue sauce, homemade orpurchased1teaspoonhotsauce

2teaspoonsWorcestershiresauce

Preheatyourelectrictabletopgrill.

Simplycombineeverythingandformthemixtureinto3burgers.Throwthemonthegrill,cookfor5minutes,andserve.

Yield:3servings.Thecarbcountwillvaryabitdependingonwhatbarbecuesauce you use, but it should be in the neighborhood of 4 grams ofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand27gramsofprotein.

WingBurgersWhy are theseWing Burgers? Because this combination of seasonings wasinspired by the coating of Heroin Wings, the very first recipe in my firstcookbook,500Low-CarbRecipes,andaperennialfavorite.It’snobigsurprisethattheflavorsaregreatinburgers,too.

1pound(455g)groundchuck1/2cup(50g)gratedParmesancheese1tablespoon(1g)driedparsley1/2tablespoonItalianseasoning1teaspoonpaprika1/4teaspoonsaltorVege-Sal1/4teaspoonpepper1egg

This is so simple! Start your electric tabletop grill preheating to 350°F(180°C).Plunkalltheingredientsintoabigmixingbowlandusecleanhandsto squish them up until it’s allwell-blended.Make three patties and throwthemonthegrillforfiveminutes.Ifyouwanttotopthemwithsomething—though they’regoodas-is—skip theketchupandusea littleno-sugar-addedpizzasauce.

Yield:3servings,eachwith488calories,37gramsfat,34gramsprotein,2gramscarbohydrate,tracedietaryfiber,and2gramsusablecarb.

SalmonPattiesThatNiceBoyIMarriedsaidthesewerethebestsalmonpattieshe’deverhad.Andthisrecipecallsforstuff thatkeepsandsois likelytobehangingaroundthehouse,makingitextraconvenient.

2ounces(55g)porkrinds1/2mediumonion1/4cup(15g)parsley

1can(14ounces,or390g)salmon2eggs11/2teaspoonsbrownmustard1teaspoonchoppedgarlic2tablespoons(16g)coconutflour4tablespoons(55g)butter

Putyourbig,heavyskilletovermedium-lowheatandgetitwarming.

Throwtheporkrindsinyourfoodprocessorandpulseuntilthey’rereducedtocrumbs.Dumpthemhalfoftheminamixingbowlandhalfonaplate.

Now throw the onion and parsley in the food processor and chop thosetogether,too.Addthemtothemixingbowl.

Addthecannedsalmonto thebowlandbreak itup,pickingoutanybones.Add the eggs, mustard, garlic, and coconut flour and work everythingtogetherwell.

Throwhalfthebutterintheskilletandsloshitaroundasitmelts.Nowmakethe salmonmixture into four patties and coat them on both sides with thereservedporkrindcrumbs.Fryinthebutteruntilthey’rewell-brownedonthebottom.Addtherestofthebuttertotheskilletasyouflipthemandbrowntheotherside.Serve!

Yield:4servings,eachwith391calories,25gramsfat,33gramsprotein,7gramscarbohydrate,4gramsdietaryfiber,and3gramsusablecarb.

chapterfour15-MinutePoultry

You’ll find that most of these recipes depend upon the ubiquitous boneless,skinlesschickenbreast.There’sareasonforthis:It’snearlyimpossibletocookchicken on the bone in 15minutes or less!And evenwith boneless, skinlesschickenbreasts,it’shelpful,inafairnumberofrecipes,topoundthemalittletomakethemthinnerandaneventhicknessallover.This isveryeasytodoandtakes nomore than 15 to 30 seconds per breast—timewell spent if it cuts 5minutesoff the cooking time.Onceyou’vebeatena chickenbreast flat a fewtimes,you’llwonderwhyyou’veneverdoneitbefore.

LemonChickenThisVietnamese-influenceddishhasasubtlelemon-garlicflavorthatcombinesbeautifullywiththespicytart-sweetdippingsauce.Andevenincludingmakingthedippingsauce,thisisdonewithinour15-minutetimelimit!

11/2pounds(680g)boneless,skinlesschickenbreast1tablespoon(15ml)plus1teaspoon(5ml)lemonjuice2teaspoonsgarlic1tablespoon(1.5g)plus1teaspoon(0.5g)Splenda2teaspoonsfishsauce(nuocmam)1/2teaspoonpepperOilNuocChamdipping sauce (seepage292)First, put the chicken breasts,one at a time, in a heavy zipper-lock bag and use any blunt objectavailabletobeatthemuntilthey’re1/2inch(1.3cm)thickallover.Putthemonaplateafterthey’rebeatenintosubmission.

Mixtogetherthelemonjuice,garlic,Splenda,fishsauce,andpepperandpourthemixture evenly over the chicken breasts, turning them tomake sure allsides get coated.Heat a tablespoon or two (15 to 28ml) of oil in a heavyskilletovermedium-highheatandadd thechickenbreasts.Sauté for4 to5minutespersideoruntilcookedthrough.

While the chicken is sautéing, throw together theNuoc Cham—this takesmaybetwominutes!

Inthelastminuteorso,pourthelemonjuicemixtureremainingontheplateinto the skillet, turning the breasts to once againmake sure both sides arecoated.Heat for 1minute and remove to serving plates. Servewith a littlepoolordishofNuocChamtodipbitesofchickenin.

Yield:4servings,eachwith6gramsofcarbohydrate,atraceoffiber,and38gramsofprotein.

SingingChickenThis is another Vietnamese dish, and it is definitely for those who enjoybreathing fire. I’m a big fan of hot food, and this dish had me sweating byhalfwaythroughthemeal.Delicious!It’sdroccoligoesnicelywiththis.

2to3tablespoons(28to45ml)vegetableoil,preferablypeanut1tablespoon(8g)gratedgingerroot1teaspoonmincedgarlicor2clovesgarlic,crushed11/2pounds(680g)boneless,skinlesschickenbreast,cutcrosswiseintothinslices*

2tablespoons(3g)Splenda1/4cup(60ml)soysauce1teaspoonfishsauce(nuocmam)3/4cup(175ml)drywhitewine1freshjalapeño,or2or3littleredchilies,finelyminced1teaspoonpepperGuarorxanthan

*Thisiseasiestifthemeatishalf-frozen.

Have the chicken sliced, the ingredientsmeasured, the pepperminced, andeverything standing by and ready to go before starting to cook—once youstartstir-frying,thisgoesveryquickly.

Putawokorheavyskilletoverhighheat.Addtheoil,letitheatforaminuteorso,andthenaddthegingerandgarlic.Stirfor1minutetoflavortheoil.Addthechicken,andstir-fryfor1to2minutes.AddtheSplenda,soysauce,fishsauce,whitewine,jalapeño,andpepper,stirringoften,for7to8minutes

oruntilthechickeniscookedthrough.Thickenpanjuicesveryslightlywithguarorxanthanandserve.

Yield: 3 or 4 servings. Assuming 4 servings, each will have 4 grams ofcarbohydrates,atraceoffiber,and39gramsofprotein.

CrispySkilletBBQChickenAddsomeslawmadefrombaggedcoleslawmix,andsupperisserved.

11/2pounds(680g)boneless,skinlesschickenbreastSprinkle-onbarbecuedryrubor“soul”seasoning1/2cup(120g)crushedbarbecue-flavorporkrinds2tablespoons(28ml)oil

Oneatatime,poundthechickenbreastsuntilthey’reabout1/2inch(1.3cm)thickallover.Ifnecessary,cutthebreastsinto4servings.Sprinklebothsidesof each piece liberallywith the seasoning.Then sprinkle each side of eachservingwith1tablespoon(15g)oftheporkrindcrumbsandpressthemontothesurfacewithacleanpalm.

Heat theoil ina large,heavy-bottomedskilletovermedium-highheat.Addthechickenbreastsandsautéfor5 to6minutespersideoruntilcrispyandcookedthrough.Serve.This isgreatwithanysortofsaladorcoleslawasaside.

Yield:4servings.Thishasnocarbstospeakof(maybeatinytracefromtheseasoning),nofiber,and44gramsofproteinperserving.

AegeanChickenTheminuteItoldmysisteraboutthis,shestartedhoundingmefortherecipe.

11/2pounds(680g)boneless,skinlesschickenbreast1/4cup(60ml)oliveoil4ounces(115g)kassericheese,sliced8tablespoons(64g)tapenade1/4cup(60ml)drywhitewine2clovesgarlic

Oneatatime,poundthechickenbreaststillthey’re1/4inch(6mm)thickallover.Cutthebreastsinto6servings,ifnecessary.Sautéthemintheoliveoilover medium-high heat. When they’re turning golden on the bottom, turnthemand lay the slicesofkasseriover them.Let themcookanother2 to3minutesoruntil thecheese isstarting tomelt.Spread the tapenadeover thebreastsandaddthewinetotheskillet.Letthewholethingcookforanotherminuteortwo,justtowarmthetapenadeandmakesurethechickeniscookedthrough.Removethechickentoservingplates,addthegarlictothewineleftintheskillet,stirthewholethingandletitboilforaminuteorso,andpouritoverthechickenbeforeserving.

Yield: 6 servings, eachwith just2gramsof carbohydrates, a traceof fiber,and40gramsofprotein.

CashewCrustedChickenSince cashews are a relatively high-carb nut, this is just a light coating—butveryflavorful.Youcanfindrawcashewsatmosthealthfoodstores.

2/3cup(93g)rawcashewpieces1/4teaspoonsalt1/2teaspoonpepper1/4teaspoonpaprika11/2pounds(680g)boneless,skinlesschickenbreast1egg2to3tablespoons(28to42g)butter

First,putthecashewpiecesinafoodprocessorwiththeS-bladeinplaceandgrind them to a fine texture.Dump themout onto a plate and add the salt,pepper,andpaprika,mixingthewholethingwell.Setaside.

Poundthechickenbreastsuntil they’re1/2inch(1.3cm)thickallover.Cutinto4servingsifnecessary.

Breaktheeggintoanotherplatewitharimaroundit.(Apieplatewouldworkwell.)Now,dipeachchickenbreastpieceintotheegg,thenintothecashewmixture,coatingbothsides.

Meltthebutterinaheavyskilletovermediumtomedium-highheatandaddthechicken.Sautéuntilit’sgoldenonbothsidesandcookedthrough,about5

minutesperside.

Yield:4servings,eachwith6gramsofcarbohydratesand1gramoffiber,foratotalof5gramsofusablecarbsand33gramsofprotein.

AlmondChickenwithGorgonzolaCreamSauceThisdishissimplyfantastic—lushandcreamyanddecadent.It’sjustfantastic.Do pound the chicken out thin enough, though, or it’ll take an extra fewminutes.

1pound(455g)boneless,skinlesschickenbreast1tablespoon(14g)butter1tablespoon(15ml)oliveoil1cup(112g)almondmeal2tablespoons(16g)coconutflour1/2teaspoonsaltorVege-Sal1/4teaspoonpepper1teaspoongroundsage1egg1tablespoon(15ml)water1/4cup(60ml)drywhitewine1cup(235ml)heavycream1/2cup(60g)crumbledgorgonzolacheesesaltandpepper2tablespoons(3g)mincedparsley

Setyourbig,heavyskilletovermediumheat.

Usingablunt,heavyobject,beatyourchickenbreastoutto1/4to1/3inch(6mmto8mm)thick.Cutintofourportions.

Onaplatewitharim,combinethealmondmeal,coconutflour,salt,pepper,andsage.Onanotherplate,beatuptheeggwiththewater.

Addthebutterandoliveoiltotheskilletandsloshthemaround.

Dip each piece of chicken in the egg on both sides, then the almondmealmixture.Laythemintheskilletandcoverwithatiltedlid.

Whilethechickeniscooking,measureoutthewine,cream,andgorgonzola.

Okay,chicken’sgoldenononeside.Flipitandcooktheother,again,withthetiltedlidoverit.

Whenthechicken’sdone,plateitandkeepitwarm.

Addthewinetotheskilletandcranktheheatuptohigh.Boilitdownforaminuteand thenadd thecreamandthegorgonzola.Let thesauceboilhard,stirringconstantlyuntilit’sreducedandthickenedabit.Youcanaddalittleguar,xanthan,orglucomannanifyoulike.Saltandpepperthesauce,spoonitoverthechicken,topwithparsley,andserve.

Yield:4servings,eachwith645calories,43gramsfat,46gramsprotein,18gramscarbohydrate,4gramsdietaryfiber,and14gramsusablecarb.

ChickenBreastItalianoThis dish is ridiculously easy, especially considering how good it tastes! It’sgreatwith one of the cauliflower “risottos” as a side dish (see page 234 and235).

11/2pounds(680g)boneless,skinlesschickenbreast2tablespoons(28ml)oliveoil1/3cup(80ml)bottledItaliansaladdressing

In a heavy-bottomed skillet, sauté the chicken breasts in the olive oil overmediumheat.Cover themwhile they’recookingand turn themafter6 to7minutes.Whenbothsidesaregoldenandthechickeniscookedmostof thewaythrough,addtheItaliandressing,turnthebreaststocoatbothsides,andletthewholethingcookforanother2to3minutesbeforeserving.

Yield:4servings,eachwith2gramsofcarbohydrates,nofiber,and38gramsofprotein.

ChickenTendersThisisgoodforwhenyou’rehavingfast-foodcravingsorthekidsarenaggingfor“normal”food.Youreallycanmakethesein15minutes—becausethepiecesaresmall,theycookveryquickly.

1pound(455g)boneless,skinlesschickenbreast1egg1tablespoon(15ml)water3/4cup(94g)low-carbbakemix1/2teaspoonsalt1/4teaspoonpepper1/3cup(80ml)oil

Cutthechickenbreastsintopiecesabout1inch(2.5cm)wideand2inches(5cm)long.Beattheeggwiththewaterinabowl.Onaplate,combinethebakemixwiththesaltandpepper.Heattheoilinaheavyskilletovermedium-highheat.

Dipeachchickenpieceintheeggwash,thenrollitintheseasonedbakemix,anddropitinthehotoil.Frytheseuntilgoldenalloverandservewithoneofthe dipping sauces in the Condiments, Sauces, Dressings, and Seasoningschapter(seepage289).

Yield:4servings,eachwith5gramsofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbs(exclusiveofthedippingsauces)and40gramsofprotein.

SeriouslySpicyCitrusChickenYoucouldcutbackontheredpepperflakesifyou’dliketomakeModeratelySpicyCitrusChicken.

11/2pounds(680g)boneless,skinlesschickenbreast1/4cup(60ml)oliveoil1/2cup(120ml)limejuice1/4cup(60ml)lemonjuice1tablespoon(4g)plus1teaspoon(1g)redpepperflakes1tablespoon(6g)plus1teaspoon(2g)mincedgarlic1tablespoon(8g)plus1teaspoon(3g)gratedgingerroot1/4cup(6g)Splenda4scallions,finelysliced2tablespoons(2g)choppedcilantro

Cutthechickeninto4servings,ifnecessary.Sautéthechickenintheoliveoilovermedium-highheat,withatiltedlid.Whileit’ssautéing,mixtogetherthelime juice, lemon juice, red pepper flakes, garlic, gingerroot, and Splenda.Afterthechickenhasturnedgoldenonbothsides(about4to5minutesperside),pourthelimejuicemixtureintotheskilletandturnthebreastsovertocoatbothsides.Sautéforanother2to3minutesoneachsideandthenmovethe chicken to serving plates, scraping the liquid from the pan over thechicken.Scatterslicedscallionsandchoppedcilantroovereachportionandserve.

Yield:4servings,eachwith8gramsofcarbohydratesand1gramoffiber,foratotalof7gramsofusablecarbsand32gramsofprotein.

Lemon-HerbChickenBreastThisdishissimpleandclassicandsummery.

1teaspoonchoppedgarlic1/2cup(120ml)oliveoil1pound(455g)boneless,skinlesschickenbreastsaltandpepper1/4cup(10g)mincedfreshbasil2tablespoons(5g)mincedfreshparsley2lemons2tablespoons(28ml)water

Putthegarlicinameasuringcupandpourtheoliveoiloverit.Letitsit.

Giveaskilletasquirtofnonstickcookingsprayandputitoverahighburner.

Nowgrabyourchickenandablunt,heavyobjectandpoundyourbreastouttoaneven1/2 inch (1.3cm) thickness.Cut into threeportionsandsaltandpepperitonbothsides.

Pour half or so of the garlicky olive oil into your now-hot skillet, slosh itaround,andthrowinyourchicken.Coveritwithatiltedlidandletitcookfor3to4minutes.

Minceyourbasilandparsley.Alsorollyourlemonunderyourpalm,pressingdownfirmly.Thiswillhelpitrendermorejuice.

Yourchickenshouldbegoldenonthebottomnow;flipit!Re-coverwiththetiltedlidandgiveitanother3to4minutes.Inthemeantime,sliceyourlemoninhalfandflickouttheseedswiththetipofaknife.

Whenyourchickenisgoldenonbothsides,squeezeoneofthelemonsoverit. Flip it to coat both sides, turn the burner down tomedium low, and re-coverwiththattiltedlid.Letitcookuntilit’sdonethrough.

Plateyourchickenandthenaddthewaterandthejuiceoftheotherlemontotheskillet.Stiritallaroundwithafork,scrapingupthetastybrownbits,andthenpourthisoverthechicken.Topwiththeherbsandalastdrizzleofgarlicoliveoilandthenserve.

Yield:3servings,eachwith508calories,40gramsfat,34gramsprotein,5gramscarbohydrate,1gramdietaryfiber,and4gramsusablecarb.

Apricot-BourbonChickenThisisamazing—asgoodasanythingI’veeverhadinafancyrestaurant—yetit’s fast enough tomakeonaweeknightafterwork! I like theSaffron“Rice”(seepage237)asasidewiththis.

2pounds(900g)boneless,skinlesschickenbreasts3tablespoons(42g)butter1/2cup(55g)choppedpecans1/4cup(80g)low-sugarapricotpreserves1/4cup(60ml)bourbon2tablespoons(31g)plaintomatosauce2teaspoonsspicybrownorDijonmustard1/2teaspoonmincedgarlicor1clovegarlic,crushed1/4cup(40g)mincedonion3scallions,thinlysliced

First,poundthechickenbreastsuntilthey’re1/2inch(1.3cm)thickalloverand cut into 6 portions.Brown them in 2 tablespoons (28 g) of butter in alarge,heavyskilletoverhighheat.

Whilethebreastsarebrowning,meltthelasttablespoon(14g)ofbutterinasmall,heavyskilletandstir inthepecans.Stir themovermedium-highheatfor a fewminutesuntil theybegin to turngolden.Turnoff theheat (and if

yoursisanelectricstove,removefromtheburnertopreventscorching)andreserve.

Stirtogetherthepreserves,bourbon,tomatosauce,mustard,garlic,andonion.

When the chicken is light golden on both sides, pour thismixture into theskillet.Turnthechickenoveronceortwicetocoatbothsideswiththesauce.Coverwithatiltedlidandletitsimmerforabout5minutesoruntilcookedthrough.

Servewiththesaucespoonedovereachportionandtopeachwiththetoastedpecansandslicedscallions.

Yield:6servings,eachwith7gramsofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsand35gramsofprotein.

ChickenBreastsL’OrangeChickencombinessowellwithallsortsoffruitflavors,andthisdishissuretobeahitwiththewholefamily.

11/2pounds(680g)boneless,skinlesschickenbreast1/4cup(60ml)oil1/3cup(80ml)orangejuice2tablespoons(3g)Splenda2teaspoonscidervinegar1/4teaspoonblackstrapmolasses1teaspoonspicybrownorDijonmustard1teaspoonmincedgarlicor2clovesgarlic,crushedSaltandpepper

Cutthechickenbreastsinto4portionsandbrownthemintheoilinalarge,heavyskilletoverhighheat.Whilethat’shappening,mixtogethertheorangejuice,Splenda,vinegar,molasses,mustard,andgarlic.

Whenthechickenislightgoldenonbothsides,addtheorangejuicemixtureto the skillet.Simmer thechicken foranother7 to8minutes, turningonce.Saltandpeppertotasteandserve.

Yield:4servings,eachwith4gramsofcarbohydrates,atraceoffiber,and38

gramsofprotein.

ChickenwithAsparagusandGruyère

11/2pounds(680g)boneless,skinlesschickenbreast1tablespoon(14g)butter1pound(455g)asparagus1tablespoon(15ml)drywhitewine1tablespoon(15ml)lemonjuiceSaltandpepper4ounces(115g)gruyèrecheese,thinlysliced

First,poundthechickenbreastsuntilthey’re1/4inch(6mm)thickallover.Cutinto4portions.

Melt the butter in a large, heavy skillet over medium-high heat and startbrowningthechicken.

While that’s happening, snap the ends off the asparagus where they breaknaturally.Puttheasparagusinamicrowaveablecasseroleorlayitinaglasspie plate. Add a couple of tablespoons (28 ml) of water and cover. (Useplasticwrap or a plate to cover if you’re using a pie plate.)MicrowaveonHighfor3to4minutes.

Whenthechickenisgoldenonbothsides,addthewineandthelemonjuicetotheskilletandturnthechickenbreaststocoatbothsides.Saltandpepperlightly.Turn theburner tomedium-lowheatand let thechickencontinue tocookuntiltheasparagusisdonemicrowaving.

Remove the asparagus from the microwave and drain. Lay the asparagusspears over the chicken, dividing equally between the portions.Cover eachwithgruyèreandcover the skilletwitha tilted lid.Continuecookinga fewminutes,justuntilthecheeseismelted.Serve.

Yield:4servings,eachwith3gramsofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand38gramsofprotein.

CreamyChickenandNoodlesinaBowlThisisasgoodamake-it-in-the-bowlrecipeasI’veevercomeupwith,andit’s

quitefilling.Ihadthiscookedandeatenbeforethetimerbeepedfor15minutes.

1packagetofushirataki,fettucciniwidth1/4cup(45g)jarredroastedredpeppers,drainedanddiced5kalamataolives,pittedandchopped1scallion,sliced,includingthecrisppartofthegreenshoot1tablespoon(4g)mincedfreshparsley3tablespoons(38g)whippedcreamcheesewithchivesandonions3ounces(85g)precookedchickenbreaststrips—MinehadSouthwesternseasoning.

saltandpeppertotaste

Snipopenthepacketofshirataki,drainandrinsethem,andthrowtheminamicrowaveablebowl.Nukethemonhighfor90seconds.

Whilethat’shappening,drainanddiceyourroastedredpeppers.

When the microwave beeps, drain the shirataki again. Put it back in foranother90seconds.

Pityourkalamatas—justsquishthemwithyourthumbandpickthepitsout—thenchopthemup.Sliceyourscallionandchopyourparsely,too.

Drain your noodles one last time. Now add the cream cheese and chickenbreaststripsandnukeitforjust30moreseconds.

Whenitcomesout,throwinthepeppers,olives,scallions,andparsley.Stiritupuntilthecheesemelts,saltandpeppertotaste,anddevour!

Yield:1servingwith285calories,22gramsfat,16gramsprotein,5gramscarbohydrate,1gramdietaryfiber,and4gramsusablecarb.

ParmesanChickenBreastsThose of you who bought my first cookbook, 500 Low-Carb Recipes, willrecognizethisrecipeasbeingquitesimilartoHeroinWings.However,HeroinWingstakewelloveranhour,andthisisquitequick.

11/2pounds(680g)boneless,skinlesschickenbreast1cup(100g)gratedParmesancheese*

4teaspoons(8g)driedoregano1teaspoongarlicpowder1teaspoonpaprika1teaspoonpepper2eggs4tablespoons(55g)butter

*Usethecheapstuffintheround,greenshakerforthis.

Pound the chickenbreasts till they’re 1/4 inch (6mm) thick and cut into6portions.Setaside.

Combinethecheesewiththeoregano,garlic,paprika,andpepperonaplate.Onanotherplateorinashallowbowl,beattheeggs.Dipthechickenintheeggandthenthecheesemixture,coatingbothsideswell.

Melt the butter in a heavy skillet over medium-low heat (higher heat willscorch the cheese) and sauté for 4 to 5 minutes per side or until cookedthrough.

Yield:6servings,eachwith2gramsofcarbohydratesand1gramoffiber,foratotalof1gramofusablecarbsand33gramsofprotein.

BuffaloChickenBreastWow!Pecancrustedchickeniscookedinbutter,toppedwithBuffalosauce,andservedwiththetraditionalbluecheesedressing.Howcouldyounotloveit?Youcouldthrowinsomecelerysticksifyouwantedtobereallyclassicalaboutit.YoucouldalsosimplifybyusingbottledBuffalosauce,butmakingitisasnap.

11/2pounds(680g)boneless,skinlesschickenbreast1cup(110g)groundpecans2tablespoons(16g)coconutflour1teaspoonsalt1/2teaspoonpepper1egg1tablespoon(15ml)water1stickbutter,divided1/4 cup (60 ml) Louisiana-style hot sauce—Frank’s Red Hot is thecanonicalsauceforthis,butTabascooranyotherLouisiana-stylesauce

willdo.8tablespoons(120g)bluecheesesaladdressing—toserve

Poundthechickenout1/4inch(6mm)thickandcutinto4servings.

Putyourbig,heavyskilletovermediumheat.

Istartedwithpurchasedpecanmeal,butifyoudon’thaveanyonhand,put2/3cup(67g)shelledpecansinyourfoodprocessorwith thecoconutflourandthesaltandpepperandrununtilit’sallfinelyground.Ifyou’vegotpecanmeal,justmixitwiththeotherstuffonaplate.

Onanotherplate,mixuptheeggwiththewater.

Throw2tablespoons(28g)ofthebutterintheskillettomelt.

Dip thechicken in theegg, then in the seasonedpecanmeal, thenegg,andthenpecanmealagain,coveringbothsides.Throwitinthemeltedbutterandcoverwithatiltedlid.Letitcookafewminutesuntilcrustyonthebottom.

While that’shappening,melt4 tablespoons(55g)of thebutterwith thehotsauce—youcandoitinasaucepanornukeitinamicrowaveablebowl.ThisisyourBuffalosauce.

Flipthechicken,throwingthelast2tablespoons(28g)ofbutterintheskilletwhileyoudo.Putthetiltedlidbackontheskilletandcookuntilcrustyontheother side. Plate, top with the Buffalo sauce, and serve with blue cheesedressingfordippingbitesin.

Yield:4servings,eachwith744calories,59gramsfat,44gramsprotein,12gramscarbohydrate,5gramsdietaryfiber,and7gramsusablecarb.

ShortcutBuffaloWingsHere’sabonusrecipe!Make yourwings according to themethod inTheOnly 15MinuteWings I

CouldWorkOut(Seepage100).Whilethey’recooking,maketheBuffaloWingsauce in the recipe above—1/4 cup (55g) buttermeltedwith1/4 cup (60ml)Louisiana-stylehot sauce.When thewingsaredone, toss themwith the sauceandservewithbluecheesedressing.

TheOnly15-MinuteWingsICouldFigureOutBecauseIlovechickenwingsandknowthatlotsofotherfolksdo,too,Itriedseveralwaysofcookingthem,tryingtocomeupwithawaytocookahalfwaydecentwingwithinour15-minutetimeframe.I’mheretotellyouitain’teasy.Fryingthemtooktoolongandleftabigmess.Bakedwingsweredonewithin15minutesifIcrankedmyovenallthewayto500°F(240°C,orgasmark9)—butpreheatingtheoventhathotaddedextra15minutestotheprocess.

Finally Ihitoncooking them inmyelectric tabletopgrill, and itworked!Mywingswere done through, andwhile theyweren’t aswonderfully crunchy asoven-bakedwings,theywereacceptablycrisp.

Chickenwings—asmanyaswillfitinyourgrill(Minefitsabout8wholewings.) Sprinkle-on seasoning of your choice (dry rub barbecueseasoning, jerk seasoning, lemon pepper, Cajun seasoning, Creoleseasoning—orjustsaltandpepper,ifyouprefer)Plugyourgrillin.Donotwaitforittoheatup—youneedeverysecondofcookingtimeyoucanget.Arrange thewingson thegrill,pulling themopen (extendingthem at the joints) so they lay as flat as possible on the grill.(Obviously, if you’re using cut-up wing “drummettes” this won’t benecessary.)Fitasmanyonthegrillasyoucan.Thensprinklethemwithyourchosenseasoningandclosethegrill.Pressdowngentlyonthetopofthegrill,tomakesurethatthegrillisinfirmcontactwithasmuchofthe surface of thewings as possible. Cook for 13 to 15minutes andserve.

Yield:Howmanyservingsyougetwilldependonthesizeofyourgrill.Eachwingwillhaveanegligibleamountofcarbs,nofiber,and9gramsofprotein.(That’sforwholewings;figureroughlyhalfthatforeach“drummette.”)

LettuceWrapsThesearecurrentlyahotappetizeratAsianrestaurants,andthey’redelicious—but the restaurant version usually contains an unacceptable amount of sugar.Servetheseasanappetizerifyoulike,butIlikethemasalightsupper.Evenifyouhave tomake theAsianDippingSauce (seepage291), too, thiscomes inunderthe15-minutetimelimit.

1can(8ounces,or225g)waterchestnuts,drained1cup(70g)slicedmushrooms5scallions,rootsandlimpshootremoved,cutinto2or3pieceseach3tablespoons(45ml)soysauce2tablespoons(3g)Splenda1/2teaspoonblackstrapmolasses11/2teaspoonsmincedgarlicor3clovesofgarlic,crushed11/2teaspoonsricevinegar3tablespoons(45ml)oil1pound(455g)groundchickenGuarorxanthanIcebergorleaflettuceAsian Dipping Sauce (see page 291) Place the water chestnuts,mushrooms, and scallions in your food processorwith theS-blade inplace.Pulsejustenoughtochopeverythingtoamediumconsistency.

Combine the soy sauce, Splenda, blackstrap molasses, garlic, and ricevinegar.Setaside.

Heattheoilinawokorlargeskilletoverhighestheat.Addthechickenandstir-fry,breakingitupasitcooks.Whenabouthalfofthepinkisgonefromthechicken,addthechoppedvegetablesandstir-fryeverythingtogetherforafewmoreminutes.Whenthechickeniscookedthrough,stirintheseasoningmixture and let everything cook together for just another minute or so.Thickenthepanjuicesjustalittlewithguarorxanthanandserve.

Toeatthis,youwrapspoonfulsofthemeatmixtureinlettuceleaves,diptherollsintheAsianDippingSauce,andtheneatthembyhand.Thetidiestwaytodothisistotakeawhole,firmheadoficeberglettuceandsliceagood2-inchthick(5cmthick)slabofftheside,makinglettucecups—youcandothisalloverthehead,leavingtheinsideoftheheadforsalad.However,there’snoreasonnottouseleaflettuceifyoupreferit.

Yield: Figure this is 6 servings as an appetizer, each with 10 grams ofcarbohydrates and 2 grams of fiber, for a total of 8 grams of usable carbs(exclusiveof thedipping sauce) and25gramsofprotein,which is aprettyfillingappetizer!

Figure this is 4 servings as a main course, each with 15 grams of

carbohydrates and3gramsof fiber, for a total of 12gramsofusable carbs(again,exclusiveofthedippingsauce)and37gramsofprotein.

EasyMexicaliChickenHowsimplethisis!Yetyouknowthewholefamilywilllikeit.Justremembertoreadthelabelstogetthelowest-carbsalsa.

11/2pounds(680g)boneless,skinlesschickenbreast2tablespoons(28ml)oil4 ounces (115 g) Monterey Jack, pepper Jack, or shredded Mexicancheese

blend,asyouprefer1/2cup(130g)mild,medium,orhotsalsa,asyouprefer

Poundthechickenbreaststo1/2inch(1.3cm)thickanddivideintoportions,ifneeded.

Placeyourlarge,heavyskilletovermedium-highheat,addtheoil,andsautéthe chickenbreasts for about 5minutesor until thebottom is golden.Turnandsautéforanother3to4minutes.Topthechickenwiththecheese,turntheheatdowntomedium-low,covertheskillet,andletthewholethingcookforanother3to4minutesoruntilthecheeseismelted.

Whilethecheeseismelting,putthesalsainamicrowaveabledishandnukeitforaminuteat50percentpower.

Remove the chicken to serving plates, top with the salsa, and serve. Youcouldaddadollopof sourcream ifyou likeormaybesomechopped freshcilantro,butit’snotreallynecessary.

Yield: 4 or 5 servings. Assuming 4 servings, each will have 2 grams ofcarbohydratesand1gramoffiber,foratotalof1gramofusablecarbsand45gramsofprotein.

ChickenLiverSautéTheworstpossiblethingyoucandotoliverofanykindisovercookit,whichmakes chicken livers an ideal candidate for a super-fast gourmet supper. Thecauliflowerriceisoptionalwiththis,butittakesverylittleextratime,addsonly

1gramofextracarbstoaserving,andmakesthisseemmorelikeameal.

1/2headcauliflower(optional)8ounces(225g)chickenlivers4ounces(115g)slicedmushrooms1/4mediumonion1tablespoon(14g)butter1/2teaspoonmincedgarlicor1clovegarlic,crushed1/2teaspoongroundrosemary*1/4cup(60ml)drysherry1/2teaspoonlemonjuiceSaltandpepperGuarorxanthan

*Youcanuseateaspoonofdriedrosemaryneedlesinstead,anditwilltastegood,butyou’llhavelittletoughneedlesinyourfood.

If youwant cauliflower rice to serve the chicken livers on,make that first.Runthecauliflowerthroughtheshreddingbladeofyourfoodprocessor,putitinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28ml)ofwater,coverit,andmicrowaveitonHighfor7minutes.Ifthecaulifloweris done cooking before you’re quite donewith your livers, remove the lid.Thiswillletthesteamoutandstopthecooking.Otherwiseyou’llgetawhitemushthatbearslittleresemblancetoriceorevencauliflower.

Okay,you’rereadytodealwiththelivers.Cuteachliverinto3or4chunks.We’re assuming you bought presliced mushrooms, but if you didn’t, slicethemnow.Taketheonionquarter,cutit inhalfagain(makingtwoeighths),andthensliceitasthinasyoucan.

Melt the butter in a large, heavy skillet over medium-high heat. Add thelivers, mushrooms, onions, and garlic and stir-fry until themushrooms arestartingtochangecolorandmostofthepinkisgonefromthelivers.Addtherosemary,sherry,lemonjuice,andalittlesaltandpepperandletitallsimmerforjust1to2minutes.Thickenthepanliquidslightlywithguarorxanthanandserve,withorwithoutcauliflowerrice.

Yield: 2 servings. Without the cauliflower rice, each serving will have 8gramsofcarbohydratesand1gramoffiber,foratotalof7gramsofusable

carbsand22gramsofprotein.

Ifyouserveitwiththecauliflowerrice,eachservingwillhave10gramsofcarbohydratesand2gramsoffiber,foratotalof8gramsofusablecarbsand22gramsofprotein.

Lemon~GlazedTurkeyCutletsTurkey cutlets—slices of turkey breast less than 1/4 inch (6 mm) thick—aregood for cooks in a hurry because they take almost no time to cook through.They’reprettyblandbythemselves,however,andcaneasilyturndryandtough.Buttheytakebeautifullytothistart-sweetlemonglaze.

3turkeycutlets,about4ounces(115g)each1tablespoon(15ml)oliveoil1tablespoon(15ml)lemonjuice1tablespoon(15ml)drysherry2teaspoonsSplenda1/2teaspoonsoysauceGuarorxanthan3scallions,finelysliced

Inalarge,heavyskilletovermediumheat,brownthecutletsintheoil.Whilethat’s happening,mix together the lemon juice, sherry, Splenda, soy sauce,andjustasprinkleofguarorxanthantothickenthemixture.Whenthecutletshavejustatouchofgoldencoloroneachside,pourthelemonjuicemixtureinto the skillet and turn the cutlets over once to coat both sides. Turn theburnertomedium-low,cover,andletthecutletssimmerforjustafewmoreminutesuntilthesaucereducesalittle.

Serve with any glaze left in the pan scraped over the cutlets and a slicedscallionscatteredovereach.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 4 grams ofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand37gramsofprotein.

Mustard-PecanTurkeyCutletsOfallthethingsI’vetriedwithturkeycutlets,thisismyhusband’sfavorite.The

mustard-mayocoatingkeepsthesefromgettingdry.

1/2cup(50g)shelledpecans1tablespoon(11g)spicybrownorDijonmustard3tablespoons(42g)mayonnaise3turkeybreastcutlets,about4ounces(115g)each11/2tablespoons(21g)butter

PlacethepecansinyourfoodprocessorwiththeS-bladeinplaceandpulseuntil they’re ground medium-fine. (Alternately, you could buy the pecansalreadyground.)Mixtogetherthemustardandmayonnaise,blendingwell.

Lay the turkey cutlets on a plate and spread half of the mustard andmayonnaisemixtureononeside.Sprinklehalfofthegroundpecansoverthemustardandmayonnaiseandpress lightlywith thebackofa spoon tohelpthemstick.

Sprayalarge,heavyskilletwithnonstickcookingspray.Placeovermedium-high heat.Melt the butter and add the cutlets, pecan side down. Sauté forabout 4 minutes. With the cutlets still in the pan, spread the remainingmustard-mayo mixture on the uncoated sides and sprinkle the rest of thepecansoverthat,onceagainpressingtheminabitwiththebackofaspoon.Flipthecutletscarefully,doingyourbestnottodislodgethecrust.Sautéforanother5minutesandserve.Scrapeanyyummytoastedpecansthatarestucktotheskilletoverthecutletsbeforeserving.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 4 grams ofcarbohydratesand2gramsoffiber,foratotalof2gramsofusablecarbsand39gramsofprotein.

chapterfive15-MinuteFishandSeafood

If you’re trying to eat low-carb and to be as healthy as possible on a tightschedule, you just can’t do any better than fish. Of course we know fish iswonderfulforus,butit’salsotoouradvantagethatit’shardtofindafishrecipethatcallsformorethan15minutes’cookingtime!Indeed, the only thing I can think of to say against fish is that it is often

expensive. Around here, the fish we eat most often are catfish, tilapia, andwhiting,forthesimplereasonthatthey’rethefishthatarecheapest,atleasthereintheMidwest.

However,fisharefrequentlyinterchangeableinrecipes,soifyouprefersole,orange roughy, cod, flounder, or what-have-you, don’t hesitate to try them.There’snoreasonwhytheyshouldn’tworkoutfine,withalittleadjustmentoftimeforthickerorthinnerfillets.

ShrimpStewedinCurryButterDon’tbotherwithnapkins,justputtherollofpapertowelsonthetable—thisismessy!It’sdelicious,though.

6tablespoons(85g)butter2teaspoonscurrypowder1teaspoonmincedgarlicor2clovesgarlic,crushed24large,raw,“easypeel”shrimp

Melt the butter in a large, heavy skillet over lowest heat. Stir in the currypowderandgarlicandthenaddtheshrimpinasinglelayer.Cookfor3to5minutespersideoruntiltheshrimparepinkrightthrough.Transfertoservingplatesandscrapetheextracurrybutteroverthem.

Yield:2servings,eachwith2gramsofcarbohydrates,1gramoffiber(ifyoulickupeverylastdropofthecurry-garlicbutter),foratotalofabitlessthan1gramofusablecarbsperservingand15gramsofprotein.

SaigonShrimp

Therearevietnamesestyle—hotandalittlesweet.

Scant1/2teaspoonsaltScant1/2teaspoonpepper11/2teaspoonsSplenda3scallions4tablespoons(60ml)peanutorcanolaoil1pound(455g)largeshrimp,shelledanddeveined11/2teaspoonschiligarlicpaste2teaspoonsmincedgarlic

Mix together the salt, pepper, andSplenda ina smalldishor cup.Slice thescallions thinly and set them aside. Gather all the ingredients except thescallionstogether—theactualcookingofthisdishislightningfast!

Inawokorheavyskilletoverhighestheat,heattheoil.Addtheshrimpandstir-fryfor2to3minutesoruntilthey’reabouttwo-thirdspink.Addthechiligarlicpasteandgarlicandkeepstir-frying.Whentheshrimparepinkalloverandall thewaythrough,sprinklethesalt,pepper,andSplendamixtureoverthemandstirforjustanother10secondsorso.Turnofftheheatanddividethe shrimp between 3 serving plates. Top each servingwith a scattering ofslicedscallionandserve.

Yield:3servings,eachwith2gramsofcarbohydratesand1gramoffiber,foratotalof1gramofusablecarbsand25gramsofprotein.

Thisdishcomesinatalow288caloriesaserving.

Basil-LimeShrimp

1/2cup(120ml)limejuice1/2cup(120ml)oliveoil1/4cup(10g)freshbasil—Justcompactsprigsintoyourmeasuringcup.4teaspoons(16g)brownmustard1/4teaspoonSplenda4scallions—thinlysliced,includingthecrisppartofthegreen1/2pound(225g)shrimp

Puteverythingfromthe lime juice through theSplenda inyourblenderand

run it just fora secondor two.Pour themixture intoabignonreactivepanandplaceovermediumheat.Bringtoasimmer,turntheheatdowntokeepitjustsimmering,and let itcookuntil it’s reducedbyabouthalf.While that’shappening,sliceyourscallions.

Whenthe limejuicemixture isreduced, laytheshrimpin it, inonelayer ifpossible. (Ifnot,you’llhave tostir themaroundsome.)Let thempoachforabouttwominutesandthenflipandgivethemanothercoupleofminutes,justuntil they’re firm and pink. Serve drizzled with the sauce, with the slicedscallionsprinkledoverthetop.

Yield:4servings,eachwith438calories,30gramsfat,35gramsprotein,6gramscarbohydrate,1gramdietaryfiber,and5gramsusablecarb.

Note:Thecarbcountonthisonlyholdsifyouconsumeallofthesauce.Ifyouleavesomeonyourplate,youleaveafewcarbsbehind,too,butgetthebenefitoftheflavor.

ShrimpinBrandyCreamWow—thisissheerelegance.Andit’sdoneinaflash!

1pound(455g)shrimp,shelledanddeveined4tablespoons(55g)butter1/3cup(80ml)brandy3/4cup(175ml)heavycreamGuarorxanthan(optional)

Sautétheshrimpinthebutterovermedium-highheatuntilcookedthrough—4 to 5minutes.Add the brandy, turn up the heat, and let it boil hard for aminuteorsotoreduce.Stirinthecreamandheatthrough.Thickenthesauceabitwithguarorxanthanifyoulikeandthenserve.

Yield: 3 or 4 servings. Assuming 3 servings, each will have 2 grams ofcarbohydrates,nofiber,and26gramsofprotein.

ShrimpinCurriedCoconutMilk

Coconutisemergingasatruesuper-food,anditcertainlygivesthisdisharich,exoticflavor.Thisisstew-like;serveitinbowls.

1/2onion1/2greenpepper2tablespoons(28ml)coconutoil2teaspoonscumin2teaspoonscurrypowder11/2teaspoonsgroundcoriander11/2teaspoonschoppedgarlic1cup(235ml)unsweetenedcoconutmilk1/2teaspoonsaltorVege-Sal1/4teaspoonchiligarlicpaste3cups(384)frozencookedsaladshrimp,thawed

Throw your onion and green pepper in the food processor and pulse untilthey’rechoppedfine.Inaheavy-bottomedskillet,start themsautéinginthecoconutoilovermediumheat.

Whentheonionandpepperarestartingtosoften,throwinthespices.Sautéanotherfewminutes,addthegarlic,andgiveitjustanotherminute.

Add the coconutmilk and stir thewhole thingup.Stir in the salt and chiligarlicpaste,too.

Nowaddthethawed,drainedshrimp,stiritin,andturntheburnerupalittle.Simmer for a minute or two, thickening with a little guar, xanthan, orglucomannanifyouthinkitneedsit.Thenserve—withspoons,togetallofthesauce!

Yield:3servings,eachwith235calories,11gramsfat,28gramsprotein,6gramscarbohydrate,1gramdietaryfiber,and5gramsusablecarb.

SalmoninGingerCreamThishasallthegoodnessofsalmoninanelegantsauce.

2tablespoons(28g)butter2piecessalmonfillet,6ounces(170g)each,skinstillattached1teaspoonmincedgarlicor2clovesgarlic,crushed

2scallions,finelyminced2tablespoons(2g)choppedcilantro4tablespoons(60ml)drywhitewine2tablespoons(16g)gratedgingerroot4tablespoons(60g)sourcreamSaltandpepper

Meltthebutterinaheavyskilletovermedium-lowheatandstartsautéingthesalmoninit—youwanttosautéitforabout4minutesperside.

Whilethefishissautéing,crushthegarlic,mincethescallions,andchopthecilantro.

Whenbothsidesof thesalmonhavesautéedfor4minutes,addthewinetothe skillet, cover, and let the fish cook an additional 2minutes or so untildonethrough.Removethefishtoservingplates.

Add the garlic, scallions, cilantro, and ginger to thewine and butter in theskillet,turntheburneruptomedium-high,andletthemcookforaminuteortwo.Addthesourcream,stirtoblend,andsaltandpeppertotaste.Spoonthesauceoverthefishandserve.

Yield:2servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand36gramsofprotein ThisdishalsohaslotsofEPA—thegoodfatthatmakessalmonsoheart-healthy!

ButteredSalmonwithCreoleSeasonings

12ounces(340g)salmonfillet,intwoorthreepieces1teaspoonpurchasedCreoleseasoning1/4teaspoondriedthyme4tablespoons(55g)butter1teaspoonmincedgarlicor2clovesgarlic,minced

SprinkletheskinlesssideofthesalmonevenlywiththeCreoleseasoningandthyme.Melt thebutter inaheavyskilletovermedium-lowheatandaddthesalmon, skin side down. Cook 4 to 5 minutes per side, turning carefully.Remove toservingplates,skinsidedown,andstir thegarlic into thebutterremaininginthepan.Cookforjustaminute,thenscrapeallthegarlicbutter

overthesalmon,andserve.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 2 grams ofcarbohydratesandatraceoffiber,foratotalof2gramsofusablecarbsand35gramsofprotein.

Glazed,GrilledSalmonOfallthewaysI’vecookedsalmon,thisdrewthemostpraise.

2tablespoons(3g)Splenda11/2teaspoonsdrymustard1tablespoon(15ml)soysauce11/2teaspoonsricevinegar1/4teaspoonblackstrapmolasses,orthedarkestmolassesyoucanfind12ounces(340g)salmonfillet,cutinto2or3serving-sizepieces

Mix together the Splenda, mustard, soy sauce, vinegar, and molasses in asmalldish.

Spoonout1 tablespoon (15g)of thismixtureandset it aside ina separatedish.

Place the salmon fillets on a plate and pour the larger quantity of the soysaucemixtureover it, turningeach fillet so thatboth sidescome incontactwiththeseasonings.Letthefishsitforafewminutes—just2or3—withtheskinlesssidedownintheseasonings.

Now,youget to choosehowyouwant to cook the salmon. Idomineonastove top grill, but you can broil it, do it in a heavy skillet sprayed withnonstickcookingspray,cookitonyourelectrictabletopgrill,orevendoitonyouroutdoorgrill.Howeveryoucookit,itwillneedabout5minutesperside(or just 5 minutes total, in an electric grill). If you choose a method thatrequires you to turn the salmon, turn carefully! Baste once, when turning,withthesoysaucemixtureyoureserved.(Don’tdoitafterthat—youwantthe

heattokillanyrawfishgerms!)Whenthesalmoniscookedthrough,removeittoservingplatesanddrizzlethereservedseasoningmixtureovereachpiecebeforeserving.

Yield: This makes 2 generous servings or 3 smaller ones. Assuming 2servings, eachwill have 3 grams of carbohydrates, a trace of fiber, and 35gramsofprotein.

PeachSalmonThismakesafruity-goodsummersupper.

24ounces(680g)salmonfilletinfourservings3tablespoons(42g)butter2freshpeaches1/4onion1teaspoonchoppedgarlic11/2teaspoonscurrypowder2tablespoons(28ml)lemonjuice1/4cup(6g)Splendaoritsequivalentinsweetnesssaltandpepper

Startthesalmonsautéinginthebutterovermediumheatandcoveritwithatiltedlid.

Peel your peaches, halve, and remove the pits. Throw the peaches, onion,garlic,andcurrypowderinyourfoodprocessorandpulseuntilthepeachischoppedmedium-fine.Goflipyoursalmon.

Mix together the lemon juice and Splenda. When your salmon is donethrough,plateit.Pourthelemonjuicemixtureintheskilletandstiritaround,scrapinguptheyummybrownbits.Addthepeachmixtureandcookforjustaminute or two, stirring. Salt and pepper to taste and then spoon over thesalmonandserve.

Yield:4servings,eachwith309calories,15gramsfat,35gramsprotein,9gramscarbohydrate,1gramdietaryfiber,and8gramsusablecarb.

SalmoninCitrusVinaigrette

Myhusbandsaidthiswasperhapsthebestsalmondishhe’deverhad.

1tablespoon(15ml)coconutoil24ounces(680g)salmonfilletin4servings1/2cup(120ml)vinaigrette(IusedPaulNewman’slightredwinevinegarandoliveoil.)1/2cup(120ml)lemonjuice

21/2tablespoons(4g)Splenda,ortheequivalentinliquidSplenda1/4teaspoonorangeextract1teaspoonbrownmustard1teaspoonchilipowder2tablespoons(28ml)limejuice

Sprayabigskilletwithnonstickcookingsprayandputitovermediumheat.Throwinthecoconutoilandwhenit’smelted,sloshitaroundandthenaddthesalmon.

Whilethesalmonisgettingalittletouchofgold,throweverythingelseintheblenderandrunthething.

Okay,gobackandflipyoursalmon.Letitgetalittlegoldontheotherside,too.

Nowaddthevinaigrettemixtureandturntheburneruptomedium-high.Letthe whole thing cook another five minutes or until the salmon is donethrough.

Plate the salmon and turn up the burner.Boil the vinaigrette hard until it’sreducedandstartingtogetalittlesyrupy.Pouroverthesalmonandserve.

Yield:4servings,eachwith384calories,25gramsfat,34gramsprotein,5gramscarbohydrate,tracedietaryfiber,and5gramsusablecarb.

SkilletBarbecuedSalmonDon’tpanicatthislistofingredients;thisreallyisquickandeasy.

1/4cup(115g)bacongrease24ounces(680g)salmonfillets,1-inch(2.5cm)thickandcut intofourservings

2 tablespoons (28 ml) pineapple juice, or sugar-free pineapple syrup

(DaVincimakesthis.)1/4cup(60ml)soysauce11/3tablespoons(20ml)ricevinegar11/3tablespoons(20ml)lemonjuice2teaspoonsoliveoil1/2cup(12g)Splenda1/8cuperythritol1/3teaspoonmolasses1/2teaspoonpepper1/3teaspooncayenne1/3teaspoonpaprika1/8teaspoongarlic

Put your big, heavy skillet overmedium-high heat and throw in the bacongrease.When it’s hot, add the fillets. Let them sizzle therewhile youmixtogethereverythingelse.

Flipyourfilletsafter4to5minutesandletthemgetgoldenontheotherside,too.

Nowpourinthesauceandflipthefilletsagaintocoat.Letthemsimmerinthe sauce until they’re done through. Then plate the fillets and turn up theburner.Boilthesauceuntilit’ssyrupy,pouroverthefillets,andserve.

Yield:4servings,eachwith366calories,21gramsfat,35gramsprotein,7gramscarbohydrate,tracedietaryfiber,and7gramsusablecarb.

WhitingwithMexicanFlavorsImadethisforlunchwhenafriendofmyhusband’swasvisitingtown,andweallagreeditwasoneofthebestthingsI’veevermade.

4whitingfillets2tablespoons(28ml)limejuice3/4teaspoonchilipowder2tablespoons(28ml)oil1mediumonion2tablespoons(28ml)orangejuice1/2teaspoonSplenda1/4teaspoongroundcumin1/4teaspoondriedoregano

1tablespoon(15ml)whitewinevinegar1/2teaspoonhotsauceSaltandpepper

Lay thewhiting filletsonaplateandsprinklewith1 tablespoon(15ml)oflimejuice,turningtocoat.Sprinkletheskinlesssidesofthefilletswithchilipowder.

Heat the oil in a heavy skillet over medium heat. Add the whiting fillets.Sautéforabout4minutesperside,turningcarefully,oruntilcookedthrough.Removetoaservingplateandkeepwarm.

Addtheonionstotheskilletandturntheheatuptomedium-high.Sautétheonionsforacoupleofminutesuntiltheybegintogolimp.Stirintheorangejuice, Splenda, cumin, oregano, vinegar, and hot sauce. Cook them alltogetherforaminuteortwo.Saltandpeppertotaste.Spoontheonionsoverthefishandserve.

Yield:4servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand17gramsofprotein.

Eachservinghasonly162calories!

CoconutCrustedFlounderwithBrownedButterandLime

1/2cup(63g)coconutfloursaltandpepperorVege-Sal3eggs11/2pounds(680g)flounderfillet1stickbutter,divided1lime4tablespoons(16g)mincedfreshparsley

Giveyourbig,heavyskilletasquirtofnonstickcookingsprayandset it toheatingoveramediumburner.

On a plate, mix the coconut flour with the salt and pepper—maybe 1/4teaspooneach.

Onanotherplatewitha rim,beatup theeggswitha tablespoon (15ml)ofwater.

Throwhalfthebutterintheskilletandletitmelt.

Dip each fillet in the egg, then in the coconut flour, then egg, then flour,twice,onbothsides.Throwtheminthehotbutter!

Giveyourfishabout4to5minutespersideuntilniceandcrustybrown.Addalittlemorebutterifyouneedtowhenyouturnthefish.Whenit’sbrownonbothsides,plateit.

Now throw the rest of the butter in the hot skillet and let itmelt and thenbrown. Pour the browned butter over the flounder fillets. Topwith parsleyandservewithawedgeoflime.

Yield:4servings,eachwith540calories,32gramsfat,41gramsprotein,24gramscarbohydrate,13gramsdietaryfiber,and11gramsusablecarb.

TranscendentFlounderThis recipe is so-called because my husband took one bite and said, “That’stranscendent!”

1/4cup(55g)butter2pounds(900g)flounderfillets,cutintofourpieces2lemons1/3cup(75g)mayonnaise1/3cup(33g)gratedParmesancheese4scallions

Turnonyourbroilerandarrangearackabout4inches(10cm)beneath.

Putthebutterinacustardcuporglassmeasuringcupandmicrowaveitforaminutetomelt.

Layapieceoffoiloveryourbroilerpanandsprayitwithnonstickcookingspray.Cuptheedgesalittle.Nowlayouttheflounderfillets.Pourthebutterevenlyover the filletsanduseabrushor thebackofa spoon tomakesurethey’recoatedallover.Halvethelemons,pickouttheseeds,andsqueezethejuiceoverthefish.

Slidethefishunderthebroiler.Whileit’scooking,measureandmixtogetherthemayoandParmesan.

Bynowyour fillets shouldbegettingclose todone; itdoesn’t take long. Ifthey’recookingunevenly,turnthepanandletthemcookanotherminute.

When the flounder is getting opaque and flaky, spread the mayonnaisemixtureevenlyoverthemandslidethembackunderthebroiler.

Slice up your scallions. Then check your fish—again, if the topping isbrowningunevenly,turnthepantoevenitoutandgiveitanotherminuteortwo.Whenthetoppingisevenlygolden,platethefish,scatterslicedscallionovereachserving,andeat.

Yield:4servings,eachwith481calories,32gramsfat,46gramsprotein,4gramscarbohydrate,1gramdietaryfiber,and3gramsusablecarb.

ChineseSteamedFishImadethiswithtilapia,andwhileitwasquitetasty,itwasalsofragile.Ifyou’rewillingtopaythedifferenceforafirmerfishlikeorangeroughyorcod,itwillbeeasiertohandle.

12ounces(340g)fishfillets2tablespoons(28ml)drysherry1tablespoon(15ml)soysauce2teaspoonsgratedgingerroot1/2teaspoonmincedgarlicor1clovegarlic,crushed11/2teaspoonstoastedsesameoil1or2scallions,minced(optional)

Laythefishfilletsonapieceofheavy-dutyaluminumfoilandturntheedgesuptoformalip.

Mixtogetherthesherry,soysauce,gingerroot,garlic,andsesameoil.

Fitarack—acake-coolingrackworksnicely—intoalargeskillet.Pourabout1/4inch(6mm)ofwaterinthebottomoftheskilletandturntheheattohigh.Placethefoilwiththefishonitontherack.Carefullypourthesherrymixtureoverthefish.Coverthepantightly.

Cook for 5 to 7minutes or until the fish flakes easily. Servewithmincedscallionsasagarnish,ifdesired.

Yield:2servings,eachwith2gramsofcarbohydrates,nofiber,and31gramsofprotein.

Eachservinghasonly195calories!

ThreeRidiculouslyEasyThingsToDowithCatfish

(PlusOneThat’sOnlyaTinyBitMoreComplicated)

You’llnoticeacertainsimilaritybetweenthesethreerecipes,buttheyalltaste quite different—and quite good! Personally, I think coleslaw (withsugar-freedressing,ofcourse)wouldmakeanidealsidedishwithanyofthese recipes, but then again, I’m inordinately fond of coleslaw.Despitethe butter, all three of these recipes come in at under 300 calories perserving,aswellasbeingverylowcarb.

Lemon-PepperCatfish

1pound(455g)catfishfilletsLemonpepper3to4tablespoons(42to55g)butter

Sprinklebothsidesofthecatfishfilletsliberallywithlemonpepperandletthemsitfor5minutes.Meltthebutterovermediumheatinaheavyskillet. Add the catfish, sauté for about 5 minutes per side or untilcookedthrough,andthenserve.

Yield: 3 servings, eachwith1gramof carbohydrates, a traceof fiber,and25gramsofprotein.

OldBayCatfish

1pound(455g)catfishfilletsOldBaySeasoning*3to4tablespoons(42to55g)butter

*This is awidely available sprinkle-on seasoning; look for it in yourgrocerystore.

Sprinkle both sides of the catfish fillets liberally with Old BaySeasoningandletthemsitfor5minutes.Meltthebutterovermediumheat in a heavy skillet.Add the catfish, sauté for about 5minutespersideoruntilcookedthrough,andthenserve.

Yield:3servings,eachwithjustatraceofcarbohydrates,nofiber,and25gramsofprotein.

CreoleCatfish1pound(455g)catfishfilletsCreoleseasoning3to4tablespoons(42to55g)butter

SprinklebothsidesofthecatfishfilletsliberallywithCreoleseasoningand let them sit for 5minutes.Melt thebutter overmediumheat in aheavyskillet.Addthecatfish,sautéforabout5minutespersideoruntilcookedthrough,andthenserve.

Yield:3servings,eachwith2gramsofcarbohydrates,atraceoffiber,and25gramsofprotein.

CrunchyCreoleCatfishThat’snicealliteration,huh?IfyouhavesomecrushedBBQporkrindsonhand,thisisatastyelaborationonthepreviouscatfishrecipe.

1pound(455g)catfishfilletsCreoleseasoning1/3cup(80g)crushedbarbeque-flavorporkrinds3tablespoons(42g)butter

SprinklethecatfishfilletsliberallyonbothsideswithCreoleseasoning.Spreadtheporkrindcrumbsonaplateanddipbothsidesofeachfilletin the crumbs to coat.Melt the butter in a heavy skillet overmediumheat and sauté the fillets for 4 to 5 minutes per side or until cookedthroughandcrispy.

Yield:2-3servings,eachwith2gramsofcarbohydrates,atraceoffiberand46gramsofprotein.

OystersenBrochetteOysters are an oddity in the world of animal protein, in that they actuallycontainafewcarbsoftheirown.Still,they’requitenutritious(loadedwithzinc)andmany people love them. Thismakes an elegant appetizer or a very lightsupper.

6slicesbacon24mushrooms16largeoystersButter(optional)Lemonwedges(optional)

You’lleitherneedmetalskewers for thisoryou’llneed to thinkfarenoughaheadtoput6bambooskewersinwatertosoakforafewhoursbeforeyoubegincooking.

Eitherway, simply skewera sliceofbaconnear theendand then skeweramushroom.Foldthestripofbaconbackover,skeweringitagain,thenaddanoyster, and fold and skewer the bacon again—you’reweaving the bacon inandoutofthealternatingmushroomsandoysters,see?

Lay the skewers on a broiler pan and broil them close to the heatwith thebroileronLowforabout10minutes.Turnonceortwiceuntiltheoystersaredone and the bacon’s getting crisp. You can baste these with butter whilethey’rebroiling ifyou like,but it’snotstrictlynecessary.Serveoneskewerpercustomerasafirstcourse,withlemonwedgesifyoulike.

Yield:3servings,eachwith8gramsofcarbohydratesand2gramsoffiber,foratotalof6gramsofusablecarbsand10gramsofprotein.

TwoVariations: My husband, who refers to mushrooms as “slime,”likes thesewithout themushrooms. This cuts the carb count down tojust2gramsperserving.

Ifyou’dliketoimpresstheguestsatyournextparty,youcancutstripsofbaconinhalfandwrapeachhalf-striparoundanoyster,piercingwithatoothpicktohold.Broilasaboveuntilthebacongetscrispyandservehot.ThesearecalledAngelsonHorseback—Ihavenoideawhy—andthey’re a classic hot hors d’oeuvre. These will have just a trace ofcarbohydratesperpiece.

WhiteClamandBaconPizzaorOmeletFillingMyhusbandreallylovedhisWhiteClamandBaconOmelet!

4slicesbacon1tablespoonbacongrease(15g)oroliveoil(15ml)3tablespoons(30g)mincedonion1teaspoonchoppedgarlic1can(61/2ounces,or180g)mincedclams1teaspoonItalianseasoning1/4cup(15g)choppedfreshparsley1/2 cup (58 g) 6 cheese Italian shredded cheese blend or shreddedmozzarella

LayyourbacononamicrowavebaconrackorinaPyrexpieplateandgiveit4to6minutesonhighinthemicrowave.

Over medium heat, melt the bacon grease (this would be from bacon youcooked someother time—youarekeepingyourbacongrease to cookwith,right?Ifyoudon’thavebacongrease,useoliveoil)inamedium-sizedskilletandstartsautéingtheonion.Whilethat’shappening,openanddraintheclamsandchopyourparsley.

When the onion’s translucent, add the garlic, drained clams, and Italianseasoningandkeepcookinguntilmostoftheresidualliquidcooksaway.Stirintheparsleyandgiveitjustanotherminute.

Okay, nowyou have a choice:You canmake omelets according toDana’sEasyOmeletMethod,putting1/4cup(30g)ofcheeseinfirst,thentheclammixture, and toppingwith two strips of crumbled bacon.Or you canmaketortillapizzas,layeringthesameway,butheatingtheovenmightrunyoupast15minutes.

Yield:2servings,eachwith471calories,29gramsfat,43gramsprotein,9gramscarbohydrate,1gramdietaryfiber,and8gramsusablecarb.

MicrowavedFishandAsparaguswithTarragonMustardSauceMicrowavingisagreatwaytocookvegetablesandagreatwaytocookfish—soit’sanaturalwaytocookcombinationsofthetwo.

10asparagusspears2tablespoons(30g)sourcream1tablespoon(14g)mayonnaise1/4teaspoondriedtarragon1/2teaspoonDijonorspicybrownmustard12ounces(340g)fishfillets—whiting,tilapia,sole,flounder,oranyothermildwhite fishSnap thebottomsoff theasparagusspearswhere theybreak naturally. Place the asparagus in a large glass pie plate, add 1tablespoon (15 ml) of water, and cover by placing a plate on top.MicrowaveonHighfor3minutes.

While the asparagus is microwaving, stir together the sour cream,mayonnaise,tarragon,andmustard.

Removetheasparagusfromthemicrowave, take itoutof thepieplate,andsetitaside.Drainthewateroutofthepieplate.Placethefishfilletsinthepieplateandspread2 tablespoons(28g)of thesourcreammixtureover them.Recover the pie plate andmicrowave the fish for 3 to 4minutes onHigh.Open the microwave, remove the plate from the top of the pie plate, andarrangetheasparagusontopof thefish.Recoverthepieplateandcookforanother1to2minutesonHigh.

Remove the pie plate from themicrowave and take the plate off. Place thefishandasparagusonservingplates.Scrapeanysaucethat’scookedintothepie plate over the fish and asparagus. Top each serving with the reservedsauceandserve.

Yield:2servings,eachwith4gramsofcarbohydratesand2gramsoffiber,foratotalof2gramsofusablecarbsand33gramsofprotein.

Thisdishalsopacksin949milligramsofpotassium!

CaliforniaTunaFrittersThismakes a quick and different supper out of simple canned tuna.You canmakethisintoafewbigtunaburgers,ifyouprefer,andcutafewminutesoffthecookingtime,butwereallyliketheseaslittlefritters.

1stalkcelery6scallions1/2greenpepper2tablespoons(8g)choppedfreshparsley1egg1tablespoon(11g)spicybrownmustardorDijonmustard12ounces(340g)cannedwater-packtuna,drained1/3cup(53g)riceproteinpowder4to5tablespoons(55to70g)butter

Plunk the celery, scallions, pepper, parsley, egg, and mustard in a foodprocessorwiththeS-bladeinplaceandpulseuntilthevegetablesarechoppedtoamedium-fineconsistency.Addthetunaandriceproteinandpulsetomix.

Spray a large, heavy skillet with nonstick cooking spray and place overmedium-high heat.Melt 2 to 3 tablespoons (28 to 42 g) of butter in it anddrop in the tuna mixture by the tablespoonful. Fry until brown, turn, andbrownotherside.Ittakestwobatchestocookallofthismixtureinmyskillet;addtherestofthebutterwhenyoumakethesecondbatch.ServewithEasyRemouladeSauce(seepage293),whichtakesallof2or3minutestomake.

Yield: 4 or 5 servings. Assuming 5 servings, and not including the EasyRemouladeSauce, eachwill have 5 grams of carbohydrates and 1 gram offiber,foratotalof4gramsofusablecarbsand32gramsofprotein.

GingerMustardFish

4 fish fillets, about 6 ounces (170 g) each—tilapia, cod, orange roughy,whateverhaveyou4tablespoons(55g)butter

2teaspoonsmincedgarlicor4clovesgarlic,crushed2teaspoonsgratedgingerroot2teaspoonsspicybrownorDijonmustard1tablespoon(15ml)water

Inalarge,heavyskillet,startsautéingthefishinthebutterovermedium-lowheat;4to5minutespersideshouldbeplenty.Removethefishtoaplate.

Add the garlic, gingerroot, mustard, and water to the skillet and stireverythingtogetherwell.Putthefishbackin,turningitoveronce,carefully,tomakesurebothsidesgetacquaintedwiththesauce.Letitcookforanotherminuteorsoandthenserve.Scrapethesauceoutoftheskilletoverthefish.

Yield:4servings,eachwith1gramofcarbohydrates,atraceoffiber,and31gramsofprotein.

SwordfishVeracruzThisissosimpleandquick—yetit’sthesortofthingyou’dpaybigbucksforatafancyrestaurant.Salsaverdeisagreensalsamadefromtomatillos.LookforitintheMexicanorInternationalsectionofyourgrocerystore.

24ounces(680g)swordfishsteaks1/2cup(120ml)rubyredgrapefruitjuice—Iliketousefresh-squeezed.1/2teaspoongroundcumin1tablespoonoil1/4cup(65g)salsaverde

Cut the swordfish into 4 servings and place on a plate with a rim. Mixtogetherthegrapefruitjuiceandthecuminandpouritoverthesteaks,turningthemtocoatbothsides.Lettheswordfishsteakssitinthegrapefruitjuicefor5minutesorso.

Spray a large, heavy skillet with nonstick cooking spray and place overmediumheat.Whentheskilletishot,addtheoilandthenthefish.Sautéfor4minutesperside.Thenpourinthegrapefruitjuicefromtheplateandletthefishcookinitforanotherminuteortwo,turningonce.

Place thefishonservingplates, topeachservingwitha tablespoonofsalsaverde,andserve.

Yield:4servings,eachwith4gramsofcarbohydrates,atraceoffiber,and34gramsofprotein.

Variation:Youcanexpandthisrecipeabitbyservingthefishonabedof avocado slices—split one avocado between the 4 servings—andsprinkling chopped fresh cilantro on top. This will take you up to 8gramsofcarbohydratesperservingand2gramsoffiber,foratotalof6gramsofusablecarbs.

TruiteauBleuThis is more a method of preparation than a recipe, and it’s a true classic.Expandorcontractthisrecipeatwilltoservehowevermanydinersyouhave.

WaterCidervinegarBayleavesPeppercornsorcoarsecrackedpepperSaltorVege-SalTrout,cleanedandbeheaded,butwiththeskinstillon—about10ounces(280g)perservingasamaincourse,or5or6ounces(140to170g)perservingasafirstcourseButter

You’llneedapanbigenoughforthetrouttolieflat—Igenerallydojustonebigtrout,weighingaboutapound(455g),andtheonlypanIhavewhereitcanlieflatismybigsoupkettle.Usewhatyouhave,butitshouldbeapanthatwon’treactwithacid—stainlesssteel,enamelware,anodizedaluminum,orstove-topglassware.

Next,youmakeupasolutionofwaterandvinegar,justenoughtocompletelycoverthetrout.Theproportionsyouwantareroughly3or4partswaterto1partvinegar.Ifindthat11/2quarts(1.4L)ofwaterand11/2cups(355ml)ofvinegarareaboutrightformypan.Pourthissolutioninyourpanandturnthe burner to high. Stir in 1 or 2 bay leaves, 1/2 tablespoon of pepper per

quart(950ml),and1teaspoonofsaltorVege-Salperquart(950ml).Bringthismixturetoasimmer.

Simply lower the trout into the simmering solution, turn the burner tomedium-low, and let the fish simmer for about 5 minutes. Lift the fishcarefully out of the simmering solution and servewith a pitcher ofmeltedbuttertopouroverthefish.

Yield:Servingswilldependonhowmanyfishyoucook,ofcourse.Thefishitselfiscarb-free,andofcourse,mostofthepoachingsolutionisdiscarded—youcanfigureonnomorethanagramofcarbohydratesperserving,nofiber,and59gramsofproteinina10-ounce(280g)trout.

MockLobsterMonkfishhaslongbeenknownas“poorman’slobster,”soIdecidedtoplayupthesimilarity.Yourmicrowaveisgreatforcookingfish,andasforquick,let’sfaceit—ifthisdishcookedanyfaster,you’dgobackintime.Feelfreetodoubleortriplethis.You’lljustneedtouseabiggerplate(aglasspieplatewillworkbeautifully)andaddjustaminuteortwoextracookingtime.

11/2tablespoons(21g)butter6ounces(170g)monkfishfilletLemonwedges

Putthebutteronamicrowaveableplate.Nukeitfor30secondsat70percentpoweroruntilmelted.

Placethemonkfishinthebutterandturnitovertocoatbothsides.Coverthefishwithmicrowave-safeplasticwrap.Nukefor11/2minutesat50percentpower.Uncoverthefish,turnitover,andrecoverwiththeplasticwrap.Nukefor 30 seconds more at 50 percent power. Let it stand for a minute (or ifyou’remaking another serving, aminute or twomore), remove the plasticwrap, and check for doneness. If necessary, recover and give it another 30secondsorsoandthenservewithlemonwedges.

Yield:1serving,withonlyatraceofcarbohydrates,nofiber,and25gramsofprotein.

MockLobsterwithGarlicYou’llnoticeacertainsimilarity to thepreviousrecipe,butgarlicchanges thewholeflavor.

11/2tablespoons(21g)butter1/2teaspoonmincedgarlicor1clovegarlic,crushed6ounces(170g)monkfishfillet

Putthebutteronamicrowaveableplate.Nukeitfor30secondsat70percentpoweroruntilmelted.Stirthegarlicintothebutter.

Placethemonkfishinthebutterandturnitovertocoatbothsides.Coverthefishwithmicrowave-safeplasticwrap.Nukefor11/2minutesat50percentpower.Uncoverthefish,turnitover,andrecoverwiththeplasticwrap.Nukefor 30 seconds more at 50 percent power. Let it stand for a minute (or ifyou’remaking another serving, aminute or twomore), remove the plasticwrap and check for doneness. If necessary, recover and give it another 30secondsorsoandthenserve.

Yield:1serving,withonlyatraceofcarbohydrates,nofiber,and25gramsofprotein.

SeaBasswithTapenadeCreamSauceHere’sanotheroneofthoserecipesthatwouldimpresstheheckoutofyouatarestaurantbutisverylittletroubletomakeforyourselfathome.

12ounces(340g)seabassfillet3tablespoons(45ml)oliveoil1/4mediumonion1/2teaspoonmincedgarlicor1clovegarlic,crushed2tablespoons(16g)tapenade1tablespoon(15ml)balsamicvinegar

1teaspoonlemonjuice3tablespoons(45ml)heavycreamSaltandpepper

If the bass is in one piece, cut it into two equal portions. Brush with 1tablespoon(15ml)oftheoliveoilandputitunderabroilersetonHigh,3or4inches(7.5to10cm)fromtheheat.Thelengthoftimethefishwillneedtobroilwilldependonitsthickness.Iusefilletsabout11/2-inch(3.8cm)thick,andtheytakeabout5to6minutesperside.

Whilethefishisbroiling,slicethequarter-onioninhalflengthwiseandthensliceasthinlyaspossible.Puttherestoftheoliveoilinamedium-sizeskilletovermedium heat and add the onion and garlic. Sauté together for 3 to 4minutes. Add the tapenade, stir in, and sauté for a few more minutes.(Rememberthatsomewhereinhereyou’llneedtoturnthefish!)Now,stirthevinegarandlemonjuiceintothemixtureinyourskilletandletitcookdownfor1 to2minutes.Stir in thecreamand let thewhole thingcookdownforanotherminute.

When the fish is done, place it on two serving plates. Salt and pepper thesaucetotaste,spoonoverthefish,andthenserve.

Yield:2servings,eachwith4gramsofcarbohydrates,atraceoffiber,and32gramsofprotein.

JalapeñoLimeScallopsIservedthisasafirstcourseatalittledinnerparty,andeveryoneagreedthey’dneverhadabetterscallopdish,evenatarestaurant.Asterlingexampleofhowafewperfectingredientscancombinetomakesomethinggreaterthanthesumoftheparts.By theway,youcanuse sea scallops insteadofbay scallops ifyoulike,butsincethey’rebigger,they’lltakelongertocook.

4tablespoons(55g)butter11/2pounds(680g)bayscallops2medium-sizefreshjalapeños3tablespoons(45ml)limejuice3tablespoons(3g)choppedcilantroGuarorxanthan

Meltthebutterinabig,heavyskilletovermediumheat.Addthescallopsandsautéforafewminutes,stirringoften.In themeanwhile,split the jalapeñoslengthwise and remove the stems, seeds, and ribs. Slice them lengthwiseagain,intoquarters,andthenslicethemasthinasyoucancrosswise.Addtothe skillet and sauté the jalapenos with the scallops until the scallops arecooked through—they should look quite opaque all over. (And wash yourhands! You must always wash your hands after handling hot peppers, oryou’llbesorry thenext timeyou touchyoureyes, lips,ornose.)Stir in thelimejuiceandcookforanotherminutewhileyouchopthecilantro.Thickenthe pan juices slightly with the guar or xanthan and divide the scallopsbetween serving plates, spooning the pan juices over them. Scatter thecilantroontopandserve.

Yield:4main-dishservingsor6first-courseservings.Assuming4servings,eachwill have 6 grams of carbohydrates, a trace of fiber, and 29 grams ofprotein.

Chili-BaconScallopsBacon-wrappedscallopsareaperennialfavorite,butthatwholewrappingthingblowspastourtimelimit.Here’stheeasysolution:Justsautéthetwotogether!Chilipowderaddsalittleextrakick.Youcanuseseascallopsifyouprefer,butbayscallops,beingsmaller,cookfaster.

8slicesbacon1pound(455g)bayscallops2teaspoonschilipowder

Thisissosimple!Putyourbig,heavyskilletovermediumheatandsnipthebaconintoitinbitsabout1/4inch(6mm)wide.Letthatfry.

Sprinklethechilipowderalloverthescallops;Isprinkledbothsidesandthenstirredthemuptomakesuretheywereevenlyseasoned.

Whenthebaconbitsareabouthalfwaytodone,addthescallopstotheskilletand spread them out in a single layer. Let them cook for about 5minutes,turning thema few times,until they’redone throughand thebaconbitsarecrisp.Servewiththebaconbitsandpourthegreaseoverthetop!

Yield:3to4servings,assuming4,eachwillhave177calories,7gramsfat,

23 grams protein, 3 grams carbohydrate, trace dietary fiber, and 3 gramsusablecarb.

chaptersix15-MinuteSteaksandChops

Steaks,chops,andother simpleslabsofproteinareclassic fast low-carb fare,and let’s face it, they’re very nice simply broiled.But sometimes youwant alittlechange.Hereyou’llfindsomequick-and-easywaystoaddinteresttothesefamiliarfoods.

SteakwithHorseradishButterHorseradishisaclassicaccompanimenttobeef.

1 steak, 12 to16ounces (340 to455g),well-marbled—sirloin, rib eye,stripsteak,orthelike2tablespoons(28g)butter

1to2teaspoonspreparedhorseradishSaltandpepper

Broilthesteakasclosetotheflameasyoucangetit,withthebroilersetonHigh.Fora1-inch thick (2.5cm)steak, I likeabout6 to61/2minutesperside,butyoushouldexperimentandcookittoyourliking.

While the steak is broiling, put the butter and the horseradish in your foodprocessor with the S-blade in place or in your blender, and run just longenoughtoblend.Whenthesteakisdonecooking,saltandpepperit,divideitintoservings,andscoopadollopofthehorseradishbutteroneachserving.

Yield:2or3servings.Each6-ounce(170g)servingwillhavenomorethan1gramofcarbohydrates,nofiber,and24gramsofprotein.

Note:Becarefulwhenbuyingpreparedhorseradish!Alotofbrandsaddsugar. Look for one that only contains grated horseradish root andvinegar.(IlikeWoeber’s.)

OrangeSteakThisgivesanicetangtoasimplegrilledsteak.

3tablespoons(45ml)orangejuice1tablespoon(15ml)drysherry1teaspoonsoysauce1teaspoonSplenda1/2teaspoonmincedgarlicor1/2clovegarlic,crushed12 to16ounces (340 to455g) steak, 1/2 inch (1.3 cm) thick—rib eye,sirloin,stripsteaks,oranythingtenderandfitforbroilingSaltorVege-Salandpepper

Combine the orange juice, sherry, soy sauce, Splenda, and garlic. Put thesteakonaplate,pourtheorangejuicemixtureoverit,andturnitoverafewtimestocoatthewholesurface.Letthesteaksitfor2to3minutes.

Nowbroilthesteakascloseaspossibletoahighflameuntilit’sdonetoyourliking—41/2 to 5minutes per side is about right forme.Baste both sideswiththeorangemixturewhenyouturnit!Salt,pepper,andserve.

Yield:Thenumberofservingswilldependonthesizeofyoursteak.Givena12-ounce (355 g) steak, I’d call it 2 servings, each with 3 grams ofcarbohydrates,atraceoffiber,and25gramsofprotein.

CostaBravaSteakI was surprised that this traditional, anchovy-based Spanish sauce was notparticularlyfishy—justrich,mellow,andcomplex.

12to16ounces(340to455g)steak,1/2-to3/4-inchthick(1.3to1.9cm)—ribeye,sirloin,strip,oranythingtenderandfit forbroiling1/3cup(34g)shelledwalnuts

3anchovyfillets1/2teaspoonredwinevinegarorsherryvinegar1/3cup(80ml)oliveoil

Startthesteakbroilingascloseaspossibletoahighflame.Setyourtimertoremindyouwhentoturnit—forasteak1/2-inchthick(1.3cm),5minutespersideisaboutrightformytastes.

While thesteak isbroiling,put thewalnuts,anchovies,andvinegar inyourfoodprocessorwiththeS-bladeinplace.Pulsetochopeverythingtogether—unlessyourmachineissmallerthanmine,themixturewillendupoutagainstthewallsoftheprocessorbowlprettyquickly!

Scrapedownthesidesoftheprocessortogetthemixturebackintothepathof theblade.Put the topbackon, turn theprocessoron,andslowlypour inabouthalfoftheoliveoil.Ifnecessary,scrapedownthesidesoftheprocessoragainatthispointandthenturnitbackonandaddtherestoftheoil.

Whenbothsidesofthesteakaredone,spreadthissauceoverthesteak.Turnthe broiler to Low, put the steak back under it for just aminute, and thenserve.

Yield: The number of servings will depend on the size of your steak.Assuminga12-ounce(340g)steak,I’dcallit2servings,eachwith3gramsofcarbohydratesand1gramof fiber, fora totalof2gramsofusablecarbsand31gramsofprotein.

InauthenticBulgogiSteakTrueBulgogiisapopularKoreandishmadewithverythinsheetsofslicedbeef.Wedon’thave time inour15minutes tocarefullysliceupourbeef, sowe’reusinggoodoldsteak,andboy,aretheresultsspectacular!

1/4mediumonion2teaspoonsmincedgarlicor4clovesgarlic,peeled1/4cup(60ml)soysauce2tablespoons(3g)Splenda1teaspoonpepperAfewdashesTabasco2tablespoons(28ml)toastedsesameoil11/2pounds(680g)tender,well-marbledsteaks,1/2-inch(1.3cm)thick—sirloin,ribeye,strip,orwhateveryoulikePuttheonion,garlic,soysauce, Splenda, pepper, Tabasco, and sesame oil in a food processorwiththeS-bladeinplaceandrunituntiltheonionispulverized.

Placethesteaksonaplateandpourtheseasoningmixtureoverthem,turningthemsothatthey’recoatedonbothsides.Letthesteakssitforaminuteandthenplacethemonabroilerrack.Broilthesteaksasclosetoahighflameas

possibleuntilthey’redonetoyourliking—41/2to5minutespersideisrightforme.Whenyou’returningthesteaks,spoonsomeoftheseasoningmixturefromtheplate, firstover theside that’salreadydoneand thenover thesideabouttobebroiled.

Yield:4servings.Calculationsshow4gramsperservingandatraceoffiber,butthatwouldonlybetrueifyouatealloftheseasoningmixture,whichyouwon’t.Figurecloserto2gramsofcarbsand26gramsofprotein.

SteakDianeThis is actually a simplified version of a classic recipe—the original versiondidn’tfitintoour15-minutetimeframe.It’sreallygood,though!

12-ounce(340g)steak,1/2-inch(1.3cm)thick*2tablespoons(28g)butter3scallions,finelyminced1tablespoon(4g)mincedfreshparsley11/2teaspoonsmincedgarlic1tablespoon(15ml)brandy2tablespoons(28ml)drysherry11/2teaspoonsWorcestershiresauce

*Useribeye,sirloin,strip,orwhateveryoulike.

Inaheavyskilletovermedium-highheat,sautéthesteakinthebutter—figure5 to6minutesperside.While that’shappening,minceup thescallionsandparsley.

Whenthesteakisdonetoyourliking,removeittoaplatterandkeepitwarm.Turntheburnerdowntomedium.Addthescallions,parsley,andgarlicandsauté in the butter for a minute or so. Add the brandy, sherry, andWorcestershire sauce, turn theheatbackup,andboilhardwhile stirring, toscrapeanynicebrownbitsoffthebottomofthepan.Letitboilforaminuteorsotoreduce,pouritoverthesteak,andserve.

Yield:2servings,eachwith3gramsofcarbohydratesand2gramsoffiber,foratotalofjust1gramofusablecarbsand25gramsofprotein.

Many~PepperSteakThisissogood!MaketheCuminMushrooms(seepage265)asasideandtosssomebagged saladwith ranchorvinaigrette, andyou’re livin’ large—withoutgettin’large!

12-ounce(340g)steak,1/2-inch(1.3cm)thick*Many-PepperSteakSeasoning(seepage302)*Ithinkribeyeisbestforthis,butit’snotessential;usewhatyoulike.

Sprinkle both sides of the steak liberally with the Many-Pepper SteakSeasoning—about 1 teaspoon per side—and broil close to the flame untildonetoyourliking(5minutespersideisaboutrightforme).

Yield:2servings,eachwith3gramsofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand25gramsofprotein.

Pan-BroiledSteakThis is a method rather than a recipe, but it’s become our favorite way ofcooking a steak. It’s quicker than broiling and makes for a crustier outside.Don’tworry about themeasurementsmuch, by theway; I just included thembecausetheywereneededforanutritionalbreakdown.Youknowsteak’sgotnocarbs,sodon’tworry.

11/2pounds(680g)steak,1-inch(2.5cm)thick—Welikeribeye,butT-bone,sirloin,orstripwillalldo.

1tablespoonbacongrease(15g)oroliveoil(15ml)

Putyourbig,heavyskillet—castironisbest—overhighestheatandletitgetgoodandhot.Inthemeantime,youcanseasonyoursteakifyoulike.Welikethe Montreal Steak Seasoning that’s currently popular, or you could useSouthwesternSteakRubonpage306ortheCocoa-ChiliRubonpage307—anythingyou like.Or instead, you could top itwhendonewith theBacon-Butter on page 297, or butter and blue cheese, or sautéed onions andmushrooms,orgoforclassicsimplicityandjustsaltandpepperit.

When the skillet’s hot, add thebacongreaseor oil and slosh it around andthen throw in your steak. Set a timer for 5 to 6minutes—your timingwilldepend on your taste and how hot your burner gets, but on my stove, 5

minutespersidewitha1-inch(2.5cm)thicksteakcomesoutmediumrare.Whenthetimergoesoff,flipthesteakandsetthetimeragain.Whentimeisup,devourimmediately!

Yield:4servings,eachwith403calories,33gramsfat,24gramsprotein,0gramscarbohydrate,0gramsdietaryfiber,and0gramsusablecarb.

RibEyeSteakwithWineSauceThisisaclassic.

1tablespoon(15ml)oliveoil11/2pounds(680g)beefribeye2shallots1/2cup(120ml)dryredwine1/2cup(120ml)beefstock,or1/2cup(120ml)waterand1/2teaspoonbeefbouillonconcentrate1tablespoon(15ml)balsamicvinegar

1teaspoonbrownmustard,orDijon1tablespoon(4g)driedthyme3tablespoons(42g)buttersaltandpeppertotaste

CookyoursteakasdescribedinPanBroiledSteak.

In the meantime, assemble everything for your wine sauce—chop yourshallots and measure the wine, beef stock, vinegar, mustard, and thymetogetherinameasuringcupwithapouringlip.Whiskthemup.

Whenthetimergoesoff,flipthesteakandsetthetimeragain.

Whenyoursteak isdone,put itonaplatter.Pour thewinemixture into theskilletandstiritaround,scrapingupthenicebrownbits,andletitboilhard.Continue boiling your sauce until it’s reduced by at least half.Melt in thebutter,saltandpepper,andservewithyoursteak.

Yield:4servings,eachwith428calories,28gramsfat,35gramsprotein,2gramscarbohydrate,tracedietaryfiber,and2gramsusablecarb.

BeefandBlueRollups

Thismakes a nice, cool supper for a hot night. If you cut the rolls in pieces,they’dmake good party food, too.Warning:My ingredients didn’t come outexactlyeven,andyoursmaynoteither.

1jarredroastedredpepper,drained1bunchwatercress1/2smallredonion,minced1/3cup(75g)mayonnaise1teaspoonpreparedhorseradish1pound(455g)sliceddeliroastbeef,nottoothin6ounces(90g)crumbledbluecheese

Drainyourroastedredpepperandcutitintostrips.Chopyourwatercressandredoniontogether;youcandothis inyourfoodprocessor ifyoulike,butIdidn’tbother.Ifyoudo,puttheonioninandpulseafewtimesbeforeyouaddthewatercressorthewatercresswillbepulpbeforetheonionisfine.

Mixthemayoandthehorseradishtogether.

Okay,it’sassemblylinetime:Layasliceofroastbeefonyourcuttingboard.Spread it edge-to-edge with the horseradish mayo, sprinkle it evenly withsomebluecheese,andthensprinklewithonionandwatercress.Placeastripof roasted red pepper across one narrow edge and roll the whole thing uparound it.Repeat theprocessuntilyourunoutof ingredients! Igotaboutadozen rolls. I don’t guarantee your ingredients will come out exactly evenbecause I don’t know how thickly sliced your roast beef is, which willdeterminehowmanyrollsyou’llget.

Yield:Igot12rolls,eachwith164calories,11gramsfat,14gramsprotein,3gramscarbohydrate,tracedietaryfiber,and3gramsusablecarb.

AboutLambSteaks

Everybody’sheardoflambchops,butlambsteaksarehardertofind.However,Ithink they’re better and I can get them cheaper than most lamb chops, too.Here’show:Iwaituntilwholelegsoflambareonsaleatmygrocerystore—atleastafewtimesayeartheygoaslowas$3.99apound.Whentheydo,Ibuyoneortwo,andhavethemeatguyatthegrocerystoresliceasmallishroastoffeitherend(thesemakefarmoresenseforsmallhouseholdsthanawholelegoflamb),andslicethecenterintosteaks1/2inch(1.3cm)thick.I’veneverbeen

chargedforthisservice.WhenIgetthemhome,Ibageverythingupandstashitinthefreezer—wheretheydon’tlastverylong,sinceI’mhopelesslydevotedtolamb!However,ifyouprefer,youcanmakeanyoftheselambrecipeswith1/2-inch

thick(1.3cm)lambchops,instead.

SoyandSesameGlazedLambSteaks

2lambsteaks,6to8ounces(170to225g)each,1/2-inch(1.3cm)thick2tablespoons(28ml)oliveoil1teaspoonmincedgarlicor2clovesgarlic,crushed2scallions,minced2tablespoons(28ml)soysauce1teaspoonSplenda6dropsor1/4teaspoonblackstrapmolasses*2teaspoonssesameoil

*Ikeepmymolassesinasqueezecontainertomakeiteasytomeasureoutverysmallquantities.

In a heavy skillet, start sautéing the lamb steaks in the oil over high heat.Cookfor5to6minutesperside.

While the lamb is browning, prepare and combine thegarlic, scallions, soysauce,Splenda,molasses,andsesameoil.

Removethelambfromtheskillet,addthesoysaucemixture,andstirabit.Replacethelambintheskillet,turnitoncetocoatwithsauce,andcookitforanother1to2minutesperside.Serve,scrapingtheliquidfromthepanoverthelambsteaks.

Yield:2servings.Assumingeachsteakis6ounces(170g),eachwillhave4gramsofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand23gramsofprotein.

CurriedLambSteak

2tablespoons(28g)butter2teaspoonscurrypowder

1teaspoonmincedgarlicor2clovesgarlic,crushed2lambsteaks,6to8ounces(170to225g)each,1/2inch(1.3cm)thick

Melt the butter in large, heavy skillet over medium heat. Add the currypowder andgarlic, stir, and add the lamb steak.Coverwith a tilted lid andcook for 7minutes. Turn, recoverwith a tilted lid, and cook for another 7minutes.Removethelambtoservingplates,scrapethecurrybutteroverthesteaks,andserve.

Yield:2servings.Assumingeachsteakis6ounces,eachwillhave2gramsofcarbohydratesand1gramoffiber,foratotalof1gramofusablecarbsand23gramsofprotein.

BarbecuedLambSteaks

2lambsteaks,6to8ounceseach(170to225g),1/2-inch(1.3cm)thick1tablespoon(15g)plus1teaspoon(5g)sugar-freeketchup1tablespoon(15ml)plus1teaspoon(5ml)cidervinegar1tablespoon(15ml)plus1teaspoon(5ml)Worcestershiresauce1teaspoonspicybrownmustard

Broilthelambsteaksclosetotheflamefor6to7minutes.Whilethesteaksare cooking, combine the ketchup, vinegar, Worcestershire sauce, andmustard.

Turnthesteaksandbroilthesecondsidefor3to4minutes.Spoonthesauceoverthesteaksandbroilforanother2to3minutes.Serve.

Yield:2servings.Assumingeachsteakis6ounces(170g),eachwillhave4gramsofcarbohydrates,atraceoffiber,and23gramsofprotein.

AboutPorkLoin

Whole pork loin is another largish cut of meat that often goes on sale atattractiveprices.Again,ifyoubuyawholeporkloin,thenicepeoplebehindthemeat counter will be glad to cut it to your specifications. Keep in mind,however, that pork ages poorly in the freezer—use it up within two to threemonths,oritwilltastenasty.

PineappleGlazedPorkLoinYou can double this recipe if you like, but if your skillet’s the size ofmine,you’llhavetocookitintwobatches—which,ofcourse,takestwicethetime.

3/4pound(340g)bonelessporkloin,cutabout1/2-inch(1.3cm)thick*1to2tablespoons(15to28ml)oliveoil2tablespoons(30g)canned,crushedpineappleinjuice2teaspoonscidervinegar2teaspoonsSplenda1teaspoonspicybrownorDijonmustard1/2teaspoonsoysauce1teaspoonmincedgarlicor2clovesgarlic,crushed

*Feelfreetousethinishporkchops,instead.

First,poundtheporkuntilit’sabout1/4inch(6mm)thick.Heattheoilinaheavy skillet overmedium-highheat and sauté the pork, covering itwith atiltedlid.Giveit4to5minutesperside.

While the pork’s browning, combine the pineapple, vinegar, Splenda,mustard,soysauce,andgarlic.Whentheporkisbrownedonbothsides,addthismixture to theskillet.Turntheporkoveronceor twice tocoat.Put thetiltedlidbackonthepan,cookfor1to2minutes,turn,recover,andgiveitanother1 to2minutes.Remove toservingplatesandscrapeanyremainingliquidfromthepanovertheporkbeforeserving.

Yield:2servings,eachwith4gramsofcarbohydrates,atraceoffiber,and22gramsofprotein.

ChiliLimePorkStripsIdidn’tknowwhereelse in thebook toput this,but itwas toogoodand tooversatiletoleaveout!UsethestripsforaChiliLimePorkSaladoraChiliLimePorkOmelet or justwrap themup in low-carb tortillaswith a little salsa andsourcream.

1pound(455g)bonelessporkloin1to2tablespoons(15to28ml)oil11/2teaspoonschilipowder

1tablespoon(15ml)limejuice

Slicetheporkasthinlyasyoucanintosmallstrips(thisiseasieriftheporkishalf-frozen).Heattheoilinalarge,heavyskilletovermedium-highheatandaddthepork.Stir-frytheporkstripsuntilthey’renearlydone—about6to7minutes—thenstir in thechilipowderand lime juice.Continuestirringandcookingforanother3to4minutes.Thesestripskeepwellforafewdaysinaclosedcontainerinthefridge.

Yield:4servings,eachwith1gramofcarbohydrates,atraceoffiber,and23gramsofprotein.

CherryChopsAnunusualsauceoftartcherriesandacrunchoftoastedalmondsenhancetheseporkchops.Don’texpectthissaucetobecherry-red,though,unlessyouaddadroportwooffoodcoloring.

4thinporkchops,about18ounces(510g)totalSaltandpepper1tablespoon(15ml)oliveoil1/2cup(123g)cannedtartcherriesinwater(piecherries)1tablespoon(15ml)winevinegar1/4teaspoondrymustard1/8teaspoongroundcloves11/2tablespoons(2.3g)Splenda1/8teaspoonguarorxanthan1/3cup(37g)sliveredalmonds1/2tablespoonbutter

Saltandpepperthechopslightlyonbothsidesandstartbrowningthemintheoilinaheavyskilletovermedium-highheat.Givethemabout5minutesperside. While that’s happening, put the cherries, vinegar, mustard, cloves,Splenda,andguarorxanthaninablenderandpuréethewholethingtogether.(If you’d prefer to keep the cherrieswhole, you could justmix everythingtogetherwell. I like it puréed.) It’s time to turn the chops now!While thechopsarebrowningon their secondside, startbrowning thealmonds in thebutterinasmallskilletovermediumheat.Stirfrequentlysotheydon’tburn;youjustwantatouchofgold.Whenthealmondsaretoasted,don’tforgetto

turnofftheheat,andifyouhaveanelectricstove,removethepanfromtheburner.

When the second side of the chops is browned—again, about 5minutes—pour thecherrysauceover them, turn theburner tomedium-low,andcoverthe skillet with a tilted lid. Let thewhole thing simmer for 5minutes andserve. Scrape the sauce from the skillet over the chops and top each withtoastedalmonds.

Yield:4servings,eachwith6gramsofcarbohydratesand1gramoffiber,foratotalof5gramsofusablecarbsand22gramsofprotein.

GingersnapPorkOkay,itdoesn’treallyhavegingersnapsinit,butitissweetandspicyandgood!

4thinporkchops,about18ounces(510g)total1tablespoon(15ml)oliveoil1/2cup(120ml)cidervinegar1/2teaspoonpepper1/4teaspoongroundcloves1tablespoon(16g)tomatopaste3tablespoons(4.5g)Splenda2teaspoonsgratedgingerroot2teaspoonslemonjuice1/2teaspoonsaltorVege-Sal1/4cup(25g)finelydicedcelery,includingleaves

Inaheavyskilletovermedium-highheat,startbrowningthechopsintheoil.While that’s happening, put the vinegar, pepper, cloves, tomato paste,Splenda,gingerroot, lemonjuice,andVege-Sal inablenderandrun it forasecondortwotoblend.

Whenthechopsarebrownedonbothsides—about5minutesperside—pourthesauceoverthem,scattertheceleryoverthewholething,turntheburnertolow,andcoverwitha tiltedlid.Let itsimmerfor5minutesandthenserve.Don’tforgettoscrapetheextrasauceoutofthepanandoverthechops!

Yield:4servings,eachwith5gramsofcarbohydrates,atraceoffiber,and20gramsofprotein.

PorkChopswithFennelandGinFennellooksabitlikecelery,butwithfeatheryleavesandaswollenbulbatthebase.Somemarketslabelit“anise.”Forthisrecipeweusethebulb,butifyoulikeyoucansavetheleavesforsalad,ortouseasgarnish.

12ounces(340g)porkchops,nomorethan1/2inch(1.3cm)thicksaltandpepper2tablespoons(28ml)oliveoil1/2fennelbulb1tablespoon(15ml)ricevinegar1tablespoon(15ml)lemonjuice3dropsorangeextract1teaspoonSplenda,orliquidSplendatoequalateaspoonofsugar1tablespoon(15ml)gin

Putyourbig,heavy skilletoverhighheat.While it’sheating, sprinkleyourchopsbothsideswithsaltandpepper.

Whentheskillet’shot,addtheoilandsloshitaroundtocoat thebottomoftheskillet.Addthechops;keeptheheathigh.Youwantthemtobrownalittleonbothsides.

Inthemeantime,slicedyourfennellengthwiseasthinlyaspossible.Flipyourchops!Now, in a small dish,mix the vinegar, lemon juice, orange extract,Splenda,andgin.

When your chops are browned a bit on both sides, remove them from theskillet,addthefennelinanevenlayeroverthebottom,andlaythechopsontop.Coverwithatiltedlidforfiveminutesorso.

Add the vinegar-lemon juice-ginmixture and recoverwith the tilted lid fortheremainingtime.Servethechopswiththefennelandpanliquidontop.

Yield: 2 servings eachwith423calories, 30grams fat, 27gramsprotein, 6gramscarbohydrate,2gramsdietaryfiber,and4gramsusablecarb.

AboutPorkSteaks

Shoulder steaks aremy favorite cut ofpork—I think they’re juicier andmoreflavorful than pork loin ormost chops, probably because they havemore fat!

Porksteakshavea lotofadvantagesfor the low-carber inahurry—theycookquickly,they’reoftenquitecheap,andtheytaketoavarietyofeasyseasonings,so you can vary them atwill.Here are the twoways Imost often cook porksteaks,plusaveryslightlymorecomplicatedbonusrecipe.

SautéedPorkSteakPorksteaksvaryconsiderablyinsize.Whetheryouhaveasingle-servingporksteakoratwo-servingporksteakwilldependonthesizeofyoursteak,nottomentionthesizeofyourappetite.Feelfreetodotwosteaksatatimeifthey’llfitinyourskillet.

OliveoilPorkshouldersteak,nomorethan1/2-inch(1.3cm)thickSprinkle-on seasoning of your choice—Cajun, Creole, Soul, Barbecue,andJerkseasoningsareallgreatusedthisway.

Heat a heavy skillet over medium-high heat. Add the olive oil, slosh itaround, and throw in the pork steak. Sprinkle the topwith the sprinkle-onseasoning.Letthesteakcookforabout7minutesoruntil it’swell-brownedandabitcrustyonthebottom.Flipit,sprinkletheseasoningonthecookedside, and let it cook for another 7 minutes or until well-browned on thesecondsideandcookedthrough.Serve.

Yield:Howmany servings thismakeswill depend—as noted—on how bigyoursteak is. Icaneatamedium-sizeporksteakallbymyself,andIoftendo!Thesprinkle-onseasoningisunlikelytoaddmorethan1gramofcarbsperserving,butdoreadyourlabelsandchoosebrandswithlittleornosugarormakeyourown.

Note:Insteadofsprinkle-onseasoning,youcanaddsomemincedgarlictoward the end and flip the steak once or twice to flavor both sides.Don’t add the garlic right at the beginning, though; it’s liable to burnandgobitteronyou.

GrilledPorkSteak

Cookingyourpork steaks inyour electric tabletopgrill cuts the cooking timedownto7to8minutes.Thetrade-offisthatyoursteakwillbelessbrownedandcrustythanifyou’ddoneitinaskillet.

Porkshouldersteak,nomorethan1/2inch(1.3cm)thickSprinkle-on seasoning—Cajun, Creole, Soul, Barbecue, and Jerkseasoningsareallgoodusedthisway.

Preheatyourelectrictabletopgrill.

While it’sheating, lay the steakonaplate and sprinkleboth sides liberallywiththeseasoningofyourchoice.Whenthegrillishot,throwtheporksteakinandgiveit7to8minutesoruntilit’scookedthrough.Serve.

Yield: Again, how many servings this makes depends on the size of yoursteak,butthecarbcountisunlikelytobemorethan1gram,evenifyoueatthewholething.

Mustard-MapleGlazedPorkSteakIrarelytireofporksteakswithjustalittleCajunseasoningorbarbecuerub,butthisisverylittlemoretroubleandseriouslytasty.

2pounds (900g)pork shoulder, steaks,nomore than1/2-inch (1.3 cm)thicksaltandpepper

1tablespoon(15ml)oliveoil1/4cup(60ml)chickenbrothor1/4cup(60ml)waterand1/4teaspoonchickenbouillongranules1tablespoon(20g)sugar-freepancakesyrup

1tablespoon(11g)spicybrownorDijonmustard

Give your big, heavy skillet a shot of nonstick cooking spray and start itheatingoverhighheatwhileyousaltandpeppertheporksteaks.Inaminuteor so, add the olive oil, slosh it around to coat the pan, and throw in yoursteaks.Coverthemwithatiltedlid.

Mixtogethereverythingelseandplacebythestove.

Afteraboutfiveminutes,flipyourporksteaksandletthemcookontheotherside,againwithatiltedlid.

With about 3minutes left, transfer the steaks to a plate. Pour themustard-maplemixture into the pan and stir it around, scraping up any tasty brownbits.Letitboilharduntilitcooksdownbyabouthalf.Putthesteaksbackinandflipthemtocoatandletthewholethingkeepcookingjustaminutemoreuntilthesaucesisaboutthetextureofhalf-and-half.Platethesteaks,pourthesauceoverthem,andserve.

Yield:4servings,eachwith437calories,34gramsfat,30gramsprotein,1gramscarbohydrate,tracedietaryfiber,and1gramusablecarb.

Maple-ChipotleGlazeGlazedPorkSteaks

2pounds(900g)porkshouldersteaksorporkchops,nomorethan1/2-inch(1.3cm)thick1tablespoonbacongrease(15g)orcoconutoil(15ml)

1/3cup(107g)sugar-freepancakesyrup2to3chipotlechilescannedinadobo11/2teaspoonsadobosauce11/2teaspoonsspicybrownmustard1teaspoonchoppedgarlic

Putyourbig,heavyskilletovermedium-highheatandstart theporksteaksbrowninginthebacongreaseoroil.

Throw everything else in your blender or food processor and run until thechipotlesandgarlicarepulverized.Store ina tightly liddedcontainer in thefridge.

Whenyoursteaksarebrownedonbothsides,addtheglazetotheskilletandflip the steaks to coat on both sides.Coverwith a tilted lid and let it cookuntilthesteaksaredonethroughandtheglazehascookeddownalittle.Servewithalltheglazescrapedoverthesteaks.

Yield:4servings,eachwith434calories,32gramsfat,32gramsprotein,3gramscarbohydrate,1gramdietaryfiber,and2gramsusablecarb.

PorkCrustedPork!

8ounces(225g)porkshouldersteak,1/2-inch(1.3cm)thick

1/3cup(80g)crushedbarbecue-flavorporkrinds1to2tablespoons(15to28ml)oil

Coatbothsidesoftheporksteakwiththecrushedporkrinds.(It’seasiesttospreadthecrushedporkrindsonaplateandpresseachsideoftheporksteakinto them.)Heat theoil inaheavyskilletovermedium-highheatandsautéthesteakuntilit’scrisponbothsidesandcookedthrough—about7minutesperside.

Yield:1or2servings.Therearenocarbohydratesorfiberhereatall,andthewholesteakwillhaveabout45gramsofprotein.

Bacon

Maple-GlazedBaconI know, I know, this is really a side dish.But it didn’t really belongwith theveggiesandnoodlesandsuch,anditispork,afterall.Itmakesagreat,festivetreatforaholidaybreakfast.

6baconslices1/4cup(80g)sugar-freepancakesyrup

Simplybrushthebaconwiththepancakesyruponbothsidesbeforelayingiton a microwave bacon rack or in a Pyrex pie plate. Nuke on high for 8minutesandthencheck—itmaywellneedafewmoreminutes;Idiscoveredthat for some reasonbaconcooksmore slowlywith the syrupon it. Itmaytake10to11minutestocrisp,dependingonyourmicrowave.

Yield:Eachslicewillhave41calories,3gramsfat,2gramsprotein,1gramscarbohydrate,0gramsdietaryfiber,and1gramusablecarb.

chapterseven15-MinuteMainDishSalads

Maindish salads areoneof thegreatestways to eat lowcarb.They’requick,simple, delicious, beautiful to look at, offer endless variety, and pack morenutrition into a singlemeal thanmost anything else you can think of. I hopeyou’llservethesemaindishsaladsoften,especiallyonhotsummerdays—andnights.

HerearesomenewideastotakeyoubeyondyouroldstandbytunasaladandtheubiquitouschickenCaesar.

TomatoeswithPecans,Basil,andCheeseOriginally I thoughtof this as a first course,but it’sdarned fillingandhas asmuch protein per serving as a couple of eggs, so I put it here. Still, itwouldmakeanicestarterifyourmaincourseislight.

1/2cup(50g)pecanhalves2tablespoons(28ml)oliveoil1/3cup(80ml)oliveoil1/3cup(80ml)redwinevinegar1/4cup(6g)Splenda,orequivalentinliquidsucralose1clovegarlic,crushed1/4teaspoonpepper1/2teaspoonsalt1cup(40g)freshbasilleaves2scallions1cup(115g)6cheeseItalianblend,thefinelyshreddedkind2bigripetomatoes

Inaheavyskilletoverlow-mediumheat,startthepecanhalvestoastinginthe2tablespoons(28ml)ofoliveoil.

In the meantime, measure the 1/3 (80 ml) cup olive oil, vinegar, Splenda,garlic,pepper,andsaltandwhisktogether.Don’tforgettotakeabreaktostiryourpecanssotheydon’tscorch!

Okay,pecansaretoastedanddressingismade.TransferyourpecanstoyourfoodprocessorwiththeS-bladeinplace.Addthebasil.Trimtherootandanylimppartof thegreenshootoff thescallions,whackeach into threeorfourpieces, and throw them in, too. Now pulse until everything’s choppedmedium-fine.

Dumpyourpecanmixtureintoasmallmixingbowl,addtheshreddedcheese,andtosseverythingtogether.

Sliceyourtomatoesanddividetheslicesbetweenfourplates,arrangingthemprettily.Sprinklethepecan-cheesemixtureevenlyoverthem,drizzlewiththedressing,andserve.

Yield:4servings,eachwith525calories,49gramsfat,17gramsprotein,11gramscarbohydrate,2gramsdietaryfiber,and9gramsusablecarb.

TunaSaladwithLemonandCapersI’vealwayslovedthebright,sunnyflavorsoflemonandcapersinfoodscooked“piccata.”ThisismywayofaddingthoseMediterraneanflavorstotunasalad.

1can(5ounces,or140g)tuna,drained1/2cup(80g)dicedsweetredonion(50g)2stalkscelery,diced1/3cup(20g)choppedparsley1tablespoon(9g)capers1tablespoon(15ml)lemonjuice1tablespoon(15ml)oliveoil1tablespoon(14ml)mayonnaise

Justdrainthetuna,putitinabowlwiththeonion,celery,parsley,andcapers,andmix.Addthelemonjuice,oliveoil,andmayonnaiseandstirittogetheruntilit’sthoroughlycombined.It’snicetoservethisonabedoflettuce,butit’snotessential.

Yield:2servings,eachwith5gramsofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbsand19gramsofprotein.

It’sonly214caloriesperservingifyouusewaterpackedtuna.

CurriedTunaSaladThisisgoodas-isorasanomeletfilling(seepage37).

1/2cup(55g)sliveredalmonds2tablespoons(28g)plus1/2teaspoonbutter1largestalkcelery,diced1scallion,slicedIcan(6ounces,or170g)tuna,drained2tablespoons(30g)sourcream2tablespoons(28g)mayonnaise1tablespoon(15ml)lemonjuice1/8teaspoonpepper3/4teaspooncurrypowder

Sautéthealmondsin2tablespoons(28g)ofbutterovermedium-highheat,stirringfrequently,until thealmondsaregolden.Removefromtheheatandsetaside.

Dicetheceleryandslicethescallion,openanddrainthetuna,andcombinethem all in a mixing bowl. Add the sour cream, mayo, lemon juice, andpepper.

In your smallest skillet, melt the last 1/2 teaspoon of butter and sauté thecurrypowder in it,overmediumheat, for justaminute (thisbringsout thefullflavorofthecurry).Scrapethecurrybutterintothesaladandmixuntilthecurryiswell-distributedthroughout.Stirinthealmondsandserve.

Yield:Ifyouservethisasasalad—overabedofgreensisnice—thismakes2servings,eachwith6gramsofcarbohydratesand2gramsoffiber,foratotalof4gramsofusablecarbsand22gramsofprotein.

Tuna“Rice”SaladCanyoutellIliketuna?

1/2headcauliflowerIcan(5ounces,or140g)tuna2tablespoons(28ml)limejuiceIcan(21/2ounces,or70g)slicedripeolives,drainedIcan(14ounces,or390g)quarteredartichokehearts,drained1/2cup(115g)mayonnaise1teaspoondrieddillweed

Runthecauliflowerthroughtheshreddingbladeofyourfoodprocessor.Putitinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28to45ml)ofwater,cover,andnukeonHighfor7minutes.

Whilethat’shappening,combinethetuna,limejuice,olives,artichokehearts,mayonnaise, and dill. When the cauliflower is done, pull it out of themicrowave,drainit,andtossitinwitheverythingelse.

Obviously,ifyoudon’tlikeawarmsalad,you’llhavetochillthis—butthattakesmorethan15minutes!Anditsuretastesgoodwarm.Ifyoureallywantit cooledquickly,youcouldput thecauliflower“rice” ina strainerand runcoldwateroveritforaminute.

Yield:3servings,eachwith12gramsofcarbohydratesand1gramoffiber,foratotalof11gramsofusablecarbsand16gramsofprotein.

SanDiegoTunaSaladYes,youreallycangetallofthis—includingtheGuacamoleDressing—donein15minutes!

1 batch Guacamole Dressing (see page 298) 12 cups (684 g) baggedmixedgreens

2/3cup(70g)slicedripeolives1/2cup(80g)dicedsweetredonion1cup(70g)slicedmushrooms8tablespoons(8g)choppedcilantro8tablespoons(17g)alfalfasprouts3cans(5ounces,or140g)tuna,drained2smalltomatoes,cutintothinwedges

MaketheGuacamoleDressingfirst.

Inalargesaladbowl,combinethemixedgreens,olives,onion,mushrooms,cilantroandsprouts.PourontheGuacamoleDressingandtossthoroughly.

Pilethesaladon4or5servingplates.Topeachservingwithdrainedtunaanddecorateeachservingwithtomatowedges.Serve.

Yield: 4 or 5 servings. Assuming 5 servings, each will have 14 grams ofcarbohydratesand6gramsoffiber,foratotalof8gramsofusablecarbsand27gramsofprotein.

Thissaladalsocontains1059milligramsofpotassiumandlessthan350caloriesifyouusewaterpackedtuna.

OldDaysTunaNoodleSaladBackwhenIbelievedwholegrainswerebetterformethananimalproteinandfat, Iused tomakehugevatsofsaladusingwholewheatelbownoodles,withlotsofcelery,onion,andapple,butjustonecanoftuna,plusachoppedeggandmayonnaise—lowfat,ofcourse!Icouldliveonthisfordays.Ithoughtitwouldbefuntocomeupwithaversionusingshirataki.

1packettofushirataki,fettucinistyle2celeryribs3scallions1apple2hard-boiledeggs1can(7ounces,or200g)tuna1/4cup(60g)mayonnaise2tablespoons(10g)gratedParmesancheese

Snipopenyourpacketofshiratakianddumpthemintoastrainer.Rinse,drainwell,snipacrossthemafewtimeswithyourkitchenshears,andthrowtheminabigmixingbowl.

Diceyourceleryandappleandslice the scallions (include thecrisppartofthegreenshoot).Addtothemixingbowl.Peelandchopyoureggsandthrowthemintheretoo.

Drainyourtunaandaddittothemix.MeasureinthemayoandParmesanandmix thewhole thingup.That’s it!Serveon lettuce, if you like, but it’s not

essential.

Yield:2servings,eachwith467calories,31gramsfat,35gramsprotein,14gramscarbohydrate,3gramsdietaryfiber,and11gramsusablecarb.

Note:Iusethechunklighttunaratherthanthesolidwhite.Notonlyisitcheaper,butit’sfarlesslikelytobecontaminatedwithmercury.

Debbie’sTuna-CottageCheeseScoopsMyfriendDebbie toldme thatshe loved tunamixedwithcottagecheese,and“lotsand lotsofchoppeddillpickles.”SoI tried it,and itmadea reallynice,simple lunch. This would travel well in a snap-top container, along with abaggiefullofvegetablesforscooping.

1can(5ounces,or140g)tuna,drained1/2cup(115g)small-curdcottagecheese1/4cup(60g)choppeddillpickle1/4cup(40g)dicedsweetredonion1tablespoon(14g)mayonnaiseCelerysticks,pepperstrips,and/orcucumberrounds

Simply mix together the tuna, cottage cheese, dill pickle, red onion, andmayonnaise.Refrigerateuntilyou’rereadytoeatitandthenscoopthetuna-cottagecheesesaladupwiththeveggies!

Yield:2servings.Exclusiveofthevegetablesusedforscooping,eachservingwillhave5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand26gramsofprotein.

CrabamoleSaladEven if you’remaking theGuacamoleDressing right then, this is incrediblyquickandeasy.Feelfreetosubstitutetheseafoodofyourchoiceforthecrab—flaked, cooked lobster or small salad shrimpwouldworkwell. Just don’t usefakeseafood,suchas“Delicaseas”—thestuffhasawholepileofaddedcarbs.

24ounces(680g)baggedmixedgreens1pound(455g)cookedlumpcrabmeat1batchGuacamoleDressing(seepage298)16cherrytomatoes

Arrange themixedgreenson4 servingplates.Topeachwithcrabmeat andthen top thatwith theGuacamoleDressing, letting it run artistically downonto the greens. Cut the cherry tomatoes in half and arrange them aroundeachportion.Serve.

Yield:4servings,eachwith17gramsofcarbohydratesand8gramsoffiber,foratotalof9gramsofusablecarbsand28gramsofprotein.

There’salso1479milligramsofpotassiumand344milligramsofcalciumineachservingofthissalad!

Thai-StyleCrabSaladinAvocadosShort on time, I gotmypal JulieMcIntosh to try out this recipe forme.SheloveditthewayI’dconceivedofit,butsuggestedalittlemorecilantro,plusalittlescallion,sothat’swhatwedid.Thanks,Julie!

1ripeavocado3tablespoons(45ml)limejuice1 can (6 ounces, or 170 g) crabmeat, or 6 ounces (170 g) cooked lumpcrabmeat

1teaspoonlemonjuice1/4cup(60g)mayonnaise2tablespoons(2g)choppedcilantro1scallion,thinlysliced1/4teaspoonpepper,ortotasteSalt,ifdesired

Splittheavocadoinhalf,removetheseed,andsprinklethecutsurfaceswith

1tablespoon(15ml)ofthelimejuicetopreventbrowning.

Combinethecrabmeat,remaininglemonjuice,mayonnaise,cilantro,scallion,pepper,andsaltinamixingbowlandmixwell.Stuffintotheavocadohalves,pilingithigh.Garnishwithextracilantro,ifdesired,andserve.

Yield:2servings,eachwith9gramsofcarbohydratesand5gramsoffiber,foratotalof4gramsofusablecarbsand20gramsofprotein.

Thissaladalsoprovides932milligramsofpotassiumand110milligramsofcalcium.

SmokedSalmonandBlueCheeseSaladThis salad is super easy but elegant enough for an alfresco summer companylunch.It’salsoverysimpletodoubleoreventriple.

1pound(455g)baggedromainemix1/3cup(80ml)bottledDijonvinaigrettedressing8ounces(225g)smokedsalmon,flaked3/4cup(90g)crumbledbluecheese6scallions,sliced1/4cup(25g)choppedSmokehousealmonds

Puttheromainemixinabigsaladbowlandtosswellwiththedressing.Pilethe greens on 3 plates, top with the salmon, blue cheese, scallions, andalmonds,inthatorder,andthenserve.

Yield:3servings,eachwith10gramsofcarbohydratesand5gramsoffiber,foratotalof5gramsofusablecarbsand26gramsofprotein.

ShrimpandSpinachCaesarSaladTraditionally,CaesarSaladismadewithromaine,butrawspinachisdelicious,fabulousforyou,andmakesaprettycontrastwith theshrimpandtheeggs.Ifyoudon’thavehard-boiledeggsonhand in the refrigerator, feel free to leavethem out. (But why don’t you have hard-boiled eggs on hand in therefrigerator?)1pound(455g)bagged,triple-washedbabyspinachleaves

1/3cup(80ml)bottledCaesardressing8ounces(225g)cooked,peeled,bitsylittleshrimp,eithercanned(drain

first)orfrozen(thawthem!)2hard-boiledeggs3tablespoons(15g)shreddedParmesancheese

Placethespinachinabigsaladbowl,pourthedressingoverit,andtosswithrecklessabandonuntileverysquaremillimeterofeveryleafiscoated.Pilethespinachon3servingplates.

Dividetheshrimpbetweenthe3plates,pilingtheminthemiddlesofthebedsofspinach.

Peelandslicetheeggsandarrangetheslicesaroundeachpileofshrimp.

Scatter1tablespoon(15g)ofParmesanovereachsaladandserve.

Yield:3servings,eachwith7gramsofcarbohydratesand3gramsoffiber,foratotalof4gramsofusablecarbsand27gramsofprotein.

You’llalsoget238milligramsofcalciumandawhopping821milligramsofpotassium!

Not-Quite-Middle-EasternSaladPlusAddproteintothisfabuloussidedishsaladanditbecomesaveryposhsummerlunchorsupper.

1batchNot-Quite-Middle-EasternSalad(seepage242)1pound(455g)cookedcrabmeat,lobster,ortinyshrimp

Make the salad according to the instructions and then toss in the shellfish.Serveonabedoflettuce.

Yield:4servings,eachwith7gramsofcarbohydratesand3gramsoffiber,foratotalof4gramsofusablecarbsand22gramsofprotein.

EggSaladFrancaisThis is completely different from any egg salad you’ve ever had and quitewonderful!ThisisactuallyaFrenchtradition.

8ounces(225g)baggedEuropeanstylesalad*2scallions,sliced

1/3cup(80ml)bottledbalsamicvinaigrette—IlikePaulNewman’s.Saltandpepper1/4cup(20g)shreddedParmesancheese**1tablespoon(15ml)vinegar4veryfresheggs

*Themixtureshouldincludesomefrizee,soreadthelabel!Ifyoucan’tfindonewithfrizee,youcanstillmakethesalad,butitwillbelessauthentic.

** It is very important to use good-quality shredded (not grated) Parmesanwithnoadditives.RegularParmesanin theroundgreenshakerwon’twork;thecelluloseinitmessesitupforthis.

First put 1 inch (2.5 cm) of water in a largish saucepan and put it over aburnersettomedium-high.Ignorethatforaminutewhileyouputthegreensandscallionsinabigsaladbowl.Pourthevinaigretteoverthewholething,addsaltandpepperasdesired,andtosswell.Setaside.

Spray a microwaveable plate with nonstick cooking spray and spread theParmesanonit.MicrowaveonHighfor1minute.

Whilethecheeseisnuking,let’sgetbacktothatwater.Itshouldbegoodandhot by now; turn it down to barely a simmer, add a tablespoon (15ml) ofvinegar,andpoachtheeggsinit.Ithelpstobreakeacheggintoasmallcupordish first tomake sure that it’sgoodand fresh and that theyolkdoesn’tbreak. (If it does, keep it for something else and use another egg forpoaching.)Thenslideeachegggentlyintothewaterandpoachtothedesireddegreeofdoneness.

Whiletheeggsarepoaching,removetheParmesanfromthemicrowave—itwillnowbeacrispy,lacysheet.Breakitup.Pilethesaladon2servingplatesandtopeachonewithcrispyParmesanbits.Liftthenow-poachedeggsoutofthepanwithaslottedspoon,place2oneachsalad,andserve.

Yield:2servings,eachwith10gramsofcarbohydratesand4gramsoffiber,foratotalof6gramsofusablecarbsand20gramsofprotein.

Artichoke~EggLettuceWrapsIjustlovelettucewraps!Addsomeeggsandartichokes,andI’maveryhappy

girl.

1jar(12ounces,or340g)marinatedartichokehearts1/4cup(40g)dicedredonion1/4cup(15g)choppedfreshparsley2tablespoons(28ml)extravirginoliveoil11/2teaspoonslemonjuicesaltandpepper4hard-boiledeggs10 lettuce leaves—I like butter lettucewith this, but romainewould befine

Draintheartichokeheartsandchopcoarsely.Throwtheminamixingbowl.Diceuptheonion,choptheparsley,andthrowthemin,too.Stirintheoliveoilandlemonjuice,plussaltandpeppertotaste.

Peelyourhardboiledeggs.Nowmoundhalfoftheartichokemixtureoneachof twoplatesandarrange4 to5nicebig lettuce leavesand twoslicedhardboiledeggsnexttoit.

Toeat, spoonartichokemixture intoa lettuce leaf, topwithegg,wrap, andeat.

Yield:2servings,eachwith442calories,33gramsfat,20gramsprotein,17gramscarbohydrate,7gramsdietaryfiber,and10gramsusablecarb.

EggandAvocadoSaladThe key to this is to use an avocado that’s just a little underripe and tomixgently.

3hard-boiledeggs3tablespoons(30g)mincedredonion10sugar-freebreadandbutterpicklechips2tablespoons(28g)mayonnaise1tablespoon(11g)brownmustard1avocado,thelittleblackkindsaltandpeppertotaste

Peel and chop the eggs and throw them in amixing bowl.Mince your red

onion,chopyourpickles,andthrowthemin,too.

Addthemayoandmustardandstirthewholethingup.

Nowpeelanddiceyouravocadoandstiritingently;you’retryingtokeepitincubes.Saltandpeppertotaste.

Youcanservethisanumberofways:wrapitinlettuceleaves,usealowcarbtortillaorLavash,orstuff it intoatomato.OryoucandowhatIdid:Eat itwithafork.It’syummy.

Yield:2servings,eachwith396calories,36gramsfat,13gramsprotein,11gramscarbohydrate,3gramsdietaryfiber,and8gramsusablecarb.

Note: Sugar-free bread and butter pickles are pretty easy to find;mylocalKrogercarriestwobrands:Mt.Oliveandahousebrand.Eitherisfine.SinceKrogeristhebiggestgrocerystorechaininthecountry,I’mfiguringthat’sindicativeofmuchofthenation.

VietnameseChickenSaladItriedmakingareallyauthenticVietnameseChickenSalad,anditwasdelicious—but it also took forever tomake—including an hour and a half to poach awholechicken!Iwasdeterminedtostreamlinetheprocesssoyoucouldenjoythiswonderfultreat.Hereitis.

1 pound (455g) boneless, skinless chickenbreast or precooked chickenbreastslices

6cups(540g)baggedcoleslawmix4scallions1batchNuocCham(seepage292)1rubyredgrapefruit2tablespoons(16g)sesameseeds2tablespoons(12g)choppedfreshmint2tablespoons(2g)choppedfreshcilantro

Ifyou’restartingwithrawchickenbreasts,you’llwanttostartcookingthemfirst.Idomineforabout6minutesinmyelectrictabletopgrill,butyoucould

sauté them, if you prefer. If you’re sautéing them, youmaywant to take aminute topound themthinso theycook throughwithinour15-minute timelimit. If you’re really in a hurry, feel free to use precooked chicken breastslicesinstead,althoughyou’llpayapremiumforthem.

Put thebaggedcoleslawmix inabowlandslice thescallions into it.MaketheNuocCham—thisisveryquicktodo—pouritoverthecabbage,andtosswell.Setaside.

Cutthegrapefruitinhalfandloosenthesectionsbyrunningthetipofaknifearoundeachone.

Putthesesameseedsinasmall,dryskilletandshakethemoverahighflameforabout2minutesoruntil they start to jumparound in thepanandmakepoppingsounds.Turnofftheburnerandsetthepanaside.

Okay,thechickenisreadynow!Ifyou’reusingunslicedbreasts,putthemonacuttingboardandthinlyslicethem.

Now, toss the cabbage onemore time tomake sure the dressing is evenlydistributed. Mound it on 4 serving plates. Top each serving with slicedchicken.Spoon1/4of thegrapefruitsectionsaroundeachportion.Scatter1tablespooneachof(6g)choppedmintand(1g)choppedcilantroovereachserving(oreasieryet,usekitchenshearstosniptheherbsdirectlyontoeachserving),scatter1/2tablespoonofsesameseedsovereachplate,andserve.

Yield:4generousservings,eachwith18gramsofcarbohydratesand5gramsof fiber, for a total of 13 gramsof usable carbs (virtually all of them fromvegetables!)and30gramsofprotein.

Thishaslessthan250calories,too!

CajunChickenSaladMake theCajunDressingonpage300 first.Evenwith the two recipes to getthrough,youcandothisin15minutes.

1/4cup(28g)choppedpecans(Iboughtminealreadychopped.)1teaspoonbutter1celeryrib,diced

3scallions,sliced,includingthecrisppartofthegreenshoot1/2greenbellpepper,diced1/4cup(15g)choppedfreshparsley11/2cups(210g)dicedchicken1mediumtomatodicedCajunDressing(Seerecipeonpage300.)

Thisisyourbasicchickensaladprocedure,withonelittleaddition.Thefirstthing you need to do is chop your pecans and start them sautéing overmedium-low heat in the butter. Then just cut everything up, throw it in abowl, add the pecans (they’ll take about five minutes to toast), add thedressing,andtoss.It’seasy-peasy.Nottomentionthatit’sgood.

Yield:3servings,eachwith482calories,41gramsfat,23gramsprotein,8gramscarbohydrate,3gramsdietaryfiber,and5gramsusablecarb.

Chicken-AlmondNoodleSaladRoughly a million years ago, when I was working at theChicago School ofMassageTherapy, I used towalk out to a local health food store and—beingsure back then that whole grains were good for me—buy a chicken-almondsaladwithwholewheatnoodlesforlunch.It’sbeenyears,andIdon’tknowhowclosethiscomes,but it’sreminiscentof thatsalad.It’sdarnedgoodinitsownright,anyway.

1packagetofushirataki,fettucciniwidth3tablespoons(21g)sliveredalmonds1/2tablespooncoconutoil2tablespoons(28g)mayonnaise1tablespoon(14g)almondbutter6dropsSrirachahotsauce1/2teaspoongratedgingerroot2teaspoonssoysauce1/2cup(70g)cookedchicken2scallions,slicedthin,includingthecrisppartofthegreen

Snip open the packet of tofu shirataki and pour into a strainer in the sink.Rinsewellanduseyourkitchenshearstosnipacrossthemacoupleoftimessincethey’resolong.Ifyouwant,youcanputthemtosoakinabowloffreshwater,butIdidn’tbother.

Inasmall,heavyskillet,overmedium-lowheat,startyouralmondssautéinginyourcoconutoil.

Measure your mayo, almond butter, Sriracha sauce, ginger root, and soysauceintoasmallishdishandstirtogether.Thisisyourdressing.

Gobackandstiryouralmonds!Infact,stirthemonceinbetweenmeasuringthe dressing ingredients. You don’t want them to burn. When they’re justgettinggolden,takethemofftheheat.

Cutyourchickeninto1/2-inch(1.3cm)cubes.Sliceyourscallions.

Okay, time to assemble your salad.Dump the shirataki into amixing bowl(drain them again first if you’ve been soaking them in water.) Add thechicken, scallions,and toastedalmonds, then thedressing.Stir it allupandyou’redone!

Yield:2servings,eachwith326calories,28gramsfat,16gramsprotein,6gramscarbohydrate,2gramsdietaryfiber,and4gramsusablecarb.

Note:Iusedleftoverroastedchicken;IalwaysroastmorethanIneedsoIhavecoldchickeninthefridgeforjustsuchpurposes.Butyoucould,instead, throw a boneless, skinless chicken breast into your electrictabletopgrillasyouwerestarting;itwouldaddaminuteortwotoyourpreptime,butthenIfinishedwithacoupleofminutestospareanyway.Oryoucouldusepackaged,precookedchickenbreaststrips.

Ithink1/4cup(3g)ofchoppedwaterchestnutswouldbeniceinthis,butkeepinmindthey’lladd4gramsofusablecarbperserving.

BorderTownChickenSaladIfyoudon’thaveanyleftovercookedchickenaroundthehouse,feelfreetousecanned,chunkchicken.It’snotthesame,butit’sstillgood.Oryoucouldcutuppurchased,precookedchickenbreastslices.

2cups(280g)diced,cookedchicken

3stalkscelery,diced3tablespoons(19g)choppedripeolives3tablespoons(3g)choppedcilantro1batchGuacamoleDressing(seepage298)6scallions,sliced

Justchopeverythingup,makethedressing,combineitall,andtoss.Youcanserve thisonabedof lettuce, ifyou like,but I’vebeenknown toeatminestraightoutofthemixingbowl.

Yield:4servings,eachwith9gramsofcarbohydratesand3gramsoffiber,foratotalof6gramsofusablecarbsand24gramsofprotein.

This salad is healthy, offering 720 milligrams of potassium andmeaningfuldosesofcalcium,vitaminA,andfolicacid.

SataySaladSatayarelittleskewersofchickenormeatservedwithpeanutsauce.Thissaladisquickerandeasierthansatay,anditturnswhatisusuallyanappetizerintoameal. This is also good if you substitute turkey tenderloins for the chickenbreast. The 15-minute time on this recipe assumes that you’ve got Dana’sChickenSeasoningonhand—which,ifyoueatalotofpoultry,youshould!

18ounces(510g)boneless,skinlesschickenbreastDana’sChickenSeasoning(seepage303)1/3cup(80ml)ricevinegar3tablespoons(48g)naturalpeanutbutter2tablespoons(3g)Splenda2tablespoons(28ml)oil3/4teaspoongratedgingerroot2tablespoons(28ml)toastedsesameoil1tablespoon(15ml)soysauce3tablespoons(27g)choppeddry-roastedpeanuts6cups(282g)baggedromainemix1cup(90g)baggedcoleslawmix6tablespoons(6g)choppedcilantro3/4cup(78g)beansprouts

Preheatyourelectrictabletopgrill.

SprinklebothsidesofthechickenbreastswithDana’sChickenSeasoningandslapthemonthegrill.Cookfor5to6minutesoruntilcookedthrough.

While the chicken’s grilling, put the vinegar, peanut butter, Splenda, oil,gingerroot, sesame oil, and soy sauce in a blender and run it for 10 to 20seconds,scrapingdownthesides ifneeded.This isyourdressing.Chopthepeanutswhileit’sblending.

Assembletheromainemix,coleslawmix,cilantro,andbeansproutsinalargesaladbowl.Pour thedressingover itandtoss thoroughly.Dividebetween3servingplates.

By now the chicken should be done. Pull it out of the grill and slice eachbreast into thin strips. Divide the chicken between the 3 salads. Top eachservingwith1tablespoon(9g)ofchoppedpeanuts,andserve.

Yield:3servings,eachwith14gramsofcarbohydratesand5gramsoffiber,foratotalof9gramsofusablecarbsand48gramsofprotein.

You’llalsoget880milligramsofpotassiumineachserving!

AladdinSaladIthoughtIwasdonewiththischapter.ThenIwenttotheAladdinRestaurantinSanDiego and had this fantastic salad. Itwas easy to duplicate andway toogoodtoleaveout!Ifyou’reeverinSanDiego,IhighlyrecommendthatyougototheAladdin,bytheway.IwasverydisappointednottogetbacktherebeforeIleftforhome.

Saltandpepper8ounces(225g)boneless,skinlesschickenbreast8cups(376g)romaine,brokenup8tablespoons(8g)choppedfreshcilantro1/4cup(40g)thinlyslicedsweetredonion1/3cup(80ml)bottledbalsamicvinaigrette—IlikePaulNewman’s.1/2cup(75g)crumbledfeta1/3cup(41g)shelledpistachios*1mediumripetomato

*LookfortheseatMediterraneanorMiddleEasterngroceriesoratahealth

foodstorewithagoodbulksection.

Preheat your electric tabletop grill while you salt and pepper the chickenlightly.Throwitonthegrillandsetatimerfor6minutesorso.

While thechicken’scooking,put theromaine,cilantro,andonionina largesaladbowl,pouronthedressing,andtosswell.Pilethismixtureon2servingplates.Scatterthefetaandpistachiosoverthegreens.

When the chicken is done, slice it into strips and divide it between the 2salads.

Slice the tomato into eighths, arrange 4 slices around each salad, and thenserve.

Yield:2largeservings,eachwith18gramsofcarbohydratesand7gramsoffiber,foratotalof11gramsofusablecarbsand40gramsofprotein.

You’ll also get 1,333 milligrams of potassium and 320 milligrams ofcalcium!

Lemon-Basil-ArtichokeTurkeySaladSo there Iwas,with awholebunchof lemons and ahugepileof freshbasil.What’sagirltodo?Icameupwiththisdish.

1/2teaspoonchoppedgarlic1/2cup(120ml)extravirginoliveoil1/2headcauliflower1smalldicedredonion8jarredpepperoncinipeppers12ounces(340g)cannedartichokehearts1/2cup(20g)freshbasil1/2cup(30g)choppedfreshparsley3cups(420g)dicedturkey1lemon1/3cup(45g)pinenuts

Crushthegarlicclove,putitinameasuringcup,andpourtheoliveoiloverit.Letitsit.

Trimtheleavesandtheverybottomofthestemoffyourhalfofacauliflower,whackitintobigchunks,andrunitthroughtheshreddingbladeofyourfoodprocessor.Puttheresultingcauli-riceinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28ml)ofwater,cover,andnukeonhighfor6minutes.

Don’tbotherwipingoutyourfoodprocessor, justswaptheshreddingbladefortheS-blade.Halveandpeelyouronion,cutitinafewchunks,throwitin,andpulse tochopfairly fine.Dumpintoabigsaladbowlandput thebowlback on the base.Add the pepperoncini (cut off the stem ends first), pulseonceortwice,andthenthrowinthedrainedartichokeheartsandpulseafewmoretimestochoptoamediumconsistency.Dumpallthatinthesaladbowl,too.

Somewhere in all this chopping, your microwave will beep. Take out thecauli-rice and uncover it to stop the cooking. Let it cool while you finishchopping.

Youcanchopyourbasilandparsleyinthefoodprocessortoo,ifyoulike,butIfindakitchenshearseasier.Imeasuredthefirsttime,butfromhereonoutI’dprobablyjustsniprightintothebowlandeyeballmyquantities.

Finally, cube your turkey. I used a big hunk of deli turkey breast, but thiswouldbeagreatwaytouseupThanksgivingleftovers.Cutitin1/2inch(1.3cm)cubesandthrowitinthebowl,too.

Drainyourcauli-rice,addittothesalad,andstiritallup.

Dumpinthegarlickyoliveoilandhalveandsqueezethelemonoverthetop(pickoutanyseedsfirst!).Addthepinenuts,tossonefinaltime,andserve.

Yield:5servings,eachwith451calories,32gramsfat,26gramsprotein,18gramscarbohydrate,6gramsdietaryfiber,and12gramsusablecarb.

ClubSandwichSaladThis is all the flavors you loved in a club sandwich in a filling salad. Thelimitingfactorinthisrecipeisyourmicrowave—Iassumeyouhaveonlyone!There just wasn’t quite enough time in fifteen minutes to nuke both thecauliflower and the bacon sequentially. That’s why I’ve specified precooked

bacon.Ifyoudon’tmindyourrecipetakingafewminutesmore,goaheadandmicrowave your own bacon; it’s cheaper and fresher. This is a great make-ahead,bytheway.

1/2headcauliflower2cups(280g)dicedturkey—leftover,ordeliturkey1romainelettuceheart,cutcrosswisein1/2inch(1.3cm)strips(about4cups[228g]lettuce)2mediumtomatoes

10slicesprecookedbacon2tablespoons(28ml)cidervinegar2tablespoons(28ml)lemonjuice1teaspoonspicybrownmustard1/2cup(115g)mayonnaisesaltandpepper

Trimtheleavesandtheverybottomofthestemoffyourhalfofacauliflower,whack it into chunks, and run it through the shredding blade of your foodprocessor.Put theresultingcauli-rice intoamicrowaveablecasserolewithalid,addacoupleof tablespoons (28ml)ofwater, andnukeonhigh for sixminutes.

Inthemeantime,cubeyourturkey—Iuseddeliturkeyandhadtheguysatthedelisliceitafullhalf-inch(1.3cm)thick,whichmadefornicecubes.Throwit in a big salad bowl. Shred your romaine, dice your tomatoes, and throwthemintoo.

Somewhere in here yourmicrowavewill beep.Pull out your cauli-rice anduncoverittostopthecooking.Letitcoolafewminutessoitwon’tcookyourlettuceandtomatoes!Itwillcoolfasterifyoudrainitandstiritnowandthen.

Measure and whisk together your vinegar, lemon juice, mustard, andmayonnaise.

Useyourkitchenshearstosnipthebaconintothesalad;cutitevery1/4inch(6mm) or so.Now add the cauli-rice, pour on the dressing, tosswell, andserve.

Yield:5servings,eachwith353calories,29gramsfat,19gramsprotein,7gramscarbohydrate,3gramsdietaryfiber,and4gramsusablecarb.

WarmChickenLiverSaladYouwilllikethisifyoulikechickenlivers,andyouwon’tlikeitifyoudon’t.Mmmmm.Chickenlivers...

6largechickenlivers2tablespoons(28ml)oliveoilSaltorVege-Salandpepper8ounces(225g)baggedmixedgreens—EuropeanorParisianblendsaregood.

1/2ripeavocado1-inch(2.5cm)wedgeofalargesweetredonion,slicedpaperthin1/3cup(80ml)bottledDijonvinaigrette

Cut each chicken liver into 3 or 4 pieces. Spray a large, heavy skilletwithnonstickcookingsprayandputitovermedium-highheat.Addtheoilandthelivers.Sautéthelivers,turningthemfrequently,untiljuicesrunclearandnopinkspotsshowontheoutsides.(Takecarenottoovercookthelivers!Theygettoughifyouovercookthem.)Turnofftheburnerwhenthey’redoneandifyouhaveanelectricstove,removethepanfromthewarmelement.Saltandpepperlightly.

Pourthebaggedgreensintoabigsaladbowl.Usethetipofaspoontoscoopbitsofavocadooutoftheshellandintothesaladbowl.Addtheslicedonion,pourthedressingoveritall,andtosswell.Dividethesaladmixturebetween2plates.

Topeachsaladwithhalfoftheliversandserve.

Yield:2servings,eachwith15gramsofcarbohydratesand6gramsoffiber,foratotalof9gramsofusablecarbsand21gramsofprotein.

Thisrecipeistrulyhealthy.Itgivesyou892milligramsofpotassiumandwelloveryourdaily requirement forvitaminA,vitaminC,vitaminB2,vitaminB12,andfolacin,not tomentionhalfofyourdaily requirementforniacin,B6,andiron,andgooddosesofcalcium,zinc,andB1.Indeed,ItoyedwiththeideaofcallingthisBigPileofNutritionSalad.It’sgottobethemostnutritiousrecipeinthebook.

ChickenLiverSaladwithWarmBaconDressingIlovechickenlivers,anddespitedirepronouncementsaboutitbeingthefilterofthe body, liver is about the most nutritious food there is. This is a snap todouble,bytheway,shouldyouhaveanotherliver-loverinthehouse.

2baconslices2tablespoons(16g)coconutflour1/4teaspoonsaltorVege-Sal1/4teaspoonpepper1/4teaspoongroundallspice3chickenlivers1/2teaspoonchoppedgarlic1tablespoonbacongrease(15g)oroliveoil(15ml)3tablespoons(45ml)sherryvinegar1/8mediumredonion,slicedpaper-thin3cups(170g)mixedlettuce1cup(20g)arugula

Putabiggishheavyskilletovermediumheatanduseyourkitchenshearstosnipthebaconintoit.Youwantittowindupinbaconbits.Letthebaconfry.

Inacerealbowl,mixtogetherthecoconutflour,salt,pepper,andallspice.Gostiryourbacon.

Usethatsamekitchenshears tosnipeachliver into2to3pieces,right intotheseasonedcoconutflour.Tossthemarounduntilthey’recoated.

Putyour lettuceandarugula inabigbowlandsliceyouronionandhave itstandingby.

Bynowyourbaconshouldbecrisp.Fishitoutwithaslottedspatula(slottedbecause youwant the grease to stay in the pan) and throw in your flouredchicken liver chunks. Fry them quickly until they’re just browned all over.The juice should still be running pink. Fish those out and put them on theplatewiththebaconbits.

Throwthegarlic, theextrabacongreaseoroliveoil,and thevinegar in theskillet andboil it for a secondor two, scrapingupall theyummybrownedbits. Pour this over the lettuce and toss. Topwith the red onion, liver, and

baconbits,andeat.

Bytheway,youcanpileyourgreensonaplateifyouwant,butIatemineoutofthesaladbowlItossedthemin.It’seasier.

Yield:1serving,with462calories,26gramsfat,26gramsprotein,31gramscarbohydrate,14gramsdietaryfiber,and17gramsusablecarb.

WarmChickenLiverandArtichokeSalad

Iadaptedthisfromarecipethatwantedyoutostartbycookingartichokesandtrimming out their hearts, then marinating them. Starting with marinatedartichokeheartsseemedalotsimpleranditcertainlytastesgood.

3tablespoons(45ml)oliveoil,divided1tablespoon(15ml)sherryvinegar2dropsorangeextract1/4teaspoonspicybrownorDijonmustard1pinchSplenda1/8mediumonion1/4teaspoonchoppedgarlic3/4 cup (225 g) marinated artichoke hearts, quartered—Buy them thatway!

4chickenlivers3cups(90g)freshbabyspinach1/8smallredonion,slicedpaper-thinsaltandpepper

Putthe2tablespoons(28ml)oftheoliveoil,plusthevinegar,orangeextract,mustard,Splenda,onion,andgarlicinyourblenderorfoodprocessorandrununtilsmoothandcreamy.Putthisbythestove.

Drain and measure the artichoke hearts. Snip the livers into two or threechunkseach,dependingonsize,anddustthemwithsaltandpepper.Putyourspinachonaplate,slicetheonion,andputitontop.

Okay,it’scookingtime:Giveamedium-sizedheavyskilletashotofnonstickcookingsprayandputitovermediumheat.Addthelasttablespoon(15ml)ofoliveoilandsloshitaroundtocoat.Whenit’shot,throwintheliversandsautéuntil thesurfacesareseizedand thebloodstopsrunningbut takecare

not to overcook.They should still be pink inside.Add the artichoke heartsand dressing and stir until everything’s justwarm through, scraping up thetastybrownbitsfromthebottomoftheskillet.Piletheliversandartichokesonthespinachandeat.

Yield:1to2servings,assuming1,itwillhave714calories,55gramsfat,32gramsprotein, 24grams carbohydrate, 9 gramsdietary fiber, and15gramsusablecarb.

Ham-PecanSaladwithApricotDressingAlwaysreadthelabelsandbuythelowest-sugarhamyoucanfind—theyvaryquitealotincarbohydratecontent.Thisrecipeassumeshamwith1gramper3ounce(85g)serving.

5ounces(140g)cookedham,diced1stalkcelery,diced2tablespoons(20g)dicedredonion1/4cup(28g)choppedpecans2tablespoons(28g)mayonnaise2teaspoonslow-sugarapricotpreserves1teaspoonspicybrownorDijonmustard1/4teaspoonsoysauce

Mixtogethertheham,celery,onion,andpecansinamixingbowl.Combinethemayonnaise,preserves,mustard,andsoysauceandpourthisoverthehammixture.Mixwellandserve.Thisisreallyniceonabedoflettuce.

Yield:1serving,with15gramsofcarbohydratesand4gramsoffiber,foratotalof11gramsofusablecarbsand29gramsofprotein.

ButteryHam-Pineapple-PeaSaladYou know how it is with ham: The whole family loves it until they see theleftoversagain.Here’sagreatwaytoturnleftoverhamintoawholenewdish.Ifyoudon’thaveanyleftoverham,youcanbuyachunkofprecookedhamatthegrocerystore.

1/2headcauliflower1smallredonion

3/4cup(124g)pineapplechunks,freshorcannedinjuice1cup(130g)frozenpeas8ounces(225g)cookedham2tablespoons(28g)butter2tablespoons(28g)DaVincisugar-freepineapplesyrup

2tablespoons(28ml)ricevinegarorwhitewinevinegar1tablespoon(15ml)oliveoil1tablespoon(15ml)lemonorlimejuice2tablespoons(22g)spicybrownorDijonmustardsaltandpeppertotaste

Runthecauliflowerthroughtheshreddingbladeofyourfoodprocessor.Puttheresultingcauli-riceinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28ml)ofwater,cover,andnukeonhighfor6minutes.

While that’s happening, swap out the shredding blade for theS-blade. Peelyouronion,whackitintochunks,andthrowitin.Pulseuntilit’schoppedtoamediumconsistency.Dumpthisinabigmixingbowl.

Put the food processor bowl back on the base and throw in the pineapple.Pulse until it’s a medium-coarse consistency—you still want recognizablechunks of pineapple; you just want them to distribute through the salad.Dumpthisinthemixingbowlaswell.

Measure the peas and throw them in, too.No need to thaw them—the hotcauliflowerwilldothat,andthepeaswillhelpcoolthesalad.

Cutyourhaminsmallcubes.(Oryoucouldchopitinthefoodprocessor,butI likecubes somewherebetween1/4 inchand1/2 inch [6 to13mm].)Addthemtothebowl.

Somewhere in here the microwave will beep. Haul out your cauli-rice,uncover it, anddrain itverywell.Add it to themixingbowland throw thebutterontopofitsoitwillmelt.Tossthewholething,makingsurethebuttergetsdistributedwell.

Nowmixtogetherthepineapplesyrup,vinegar,oil,lemonorlimejuice,andmustard. Pour over the salad and toss again. Salt and pepper to taste andserve.

Yield:4servings,eachwith253calories,16gramsfat,13gramsprotein,16gramscarbohydrate,3gramsdietaryfiber,and13gramsusablecarb.

Note: That pineapple syrup is kind of handy to have around. Imix ithalf-and-half with soy sauce and add a little grated ginger root andgarlictogetaquickteriyakisauce.It’sworthstocking.

ItalianRoastBeefSaladWhatagreatmeal,allfromdeliroastbeef!Feelfreetouseleftoversteakinthisinstead,shouldyouhappentohaveany.

2quarts(57og)baggedEuropeanorItalianblendgreens1/4cup(40g)thinlyslicedsweetredonion1/4mediumgreenpepper,slicedintosmallstrips3tablespoons(45ml)extravirginoliveoil1/2teaspoonmincedgarlicor1clovegarlic,crushed11/2tablespoons(23ml)balsamicvinegar1/2teaspoonspicybrownorDijonmustard1/4cup(30g)crumbledGorgonzolacheese4ounces(115g)sliceddeliroastbeef2tablespoons(18g)toastedpinenuts

Placethegreens,onion,andgreenpepperinalargesaladbowl.Combinetheoilandgarlic,pourover thesalad,and tosswell.Stir together thebalsamicvinegarandmustardandsetthemaside.

CrumbletheGorgonzola(ifyoudidn’tbuyitprecrumbled)andaddittothesalad.

Slice the roastbeef into strips and throw it in there, too.Pour thebalsamicvinegarmixtureoverthewholethingandtossverywell.Pileonto2servingplates,topeachwithatablespoon(9g)ofpinenuts,andserve.

Yield:2servings,eachwith19gramsofcarbohydratesand9gramsoffiber,foratotalof10gramsofusablecarbsand27gramsofprotein.

You’ll also get 1,153 milligrams of potassium and 247 milligrams ofcalcium, plus almost three times your daily requirements of vitaminsCandA,and100percentofyourdailyrequirementoffolacin.

Note:GorgonzolaistheItalianversionofbluecheese,abitmilderandcreamierthanmostbluecheeses.Ifyoucan’tfindit,substituteanybluecheeseyoulike.

HamburgerSaladwithSundriedTomatoandChipotleDressingYes,it’samaindishsaladwithawholehamburgerplunkedontop.Andafinethingitis,too.

3slicesbacon12ounces(340g)groundchuck1/2cup(115g)mayonnaise5sun-driedtomatohalves1chipotlechilecannedinadobo1/2teaspoonchoppedgarlic1tablespoon(15ml)cidervinegar2tablespoons(28ml)oliveoil1bag(10ounces,or280g)Italianblendlettuce3cups(60g)arugula1/4redonion

Startpreheatingyourelectrictabletopgrill.

LayyourbacononamicrowavebaconrackorinaPyrexpieplateandnukeonhighfor4to6minutesoruntilcrisp.

Makethreehamburgerpattiesandsetthembythegrill,readytogo.

Put themayonnaise in your food processorwith the S-blade in place. Snipyourtomatohalvesintoyourfoodprocessor(youcanchoptheminstead,butI find snipping them with my kitchen shears quicker and easier.) Add thechipotle anda teaspoonof the adobo sauce, thegarlic, thevinegar, and the

oliveoil.Turnontheprocessor!

Bynowyourgrillishot.Throwinthehamburgersandsetatimerfor4to5minutes.

Goturnoffthefoodprocessor;youshouldhavedressing.

Okay,we’regettingtothefinishline:Dumpthelettuceandarugulaintoabigsaladbowl.Pouronmostofthedressing,reservingafewspoonfulstotoptheburgers.

Toss and toss and toss until everything is coated. Pile the salad on threeplates.

Sliceyouronionquarterpaperthinanddistributeitbetweenthethreeplates.Crumbleasliceofbaconovereachsalad.Whentheburgersaredone,putoneoneachsalad,topwiththereserveddressing,andserve.

Yield:3servings,eachwith720calories,67gramsfat,25gramsprotein,9gramscarbohydrate,3gramsdietaryfiber,and6gramstotalcarb.

chaptereight15-MinuteSkilletSuppers

One-dish skilletmeals are quick, versatile, and—since they generally containbothyourproteinandyourvegetable—theyeliminatetheneedtocookanythingelse.Furthermore,there’sonlyonepantowash!Someof these“skilletsuppers”canalsobecookedinawok.Usewhatever

youhave.

AsianPorkandCabbageIknowoffewdishesthatoffersomuchflavorforsolittlework.

1pound(455g)bonelessporkloin1/2headcabbage1smallonionCanolaorpeanutoilforstir-frying1tablespoon(15g)blackbeansauce1to2tablespoons(16to32g)chiligarlicpaste

Slice thepork loinas thinasyoupossiblycan—this is easier if thepork ispartially frozen. Slice the cabbage about 1/2-inch (1.3 cm) thick, and cutacrossitafewtimes.Thinlyslicetheonion.

In awokor large skillet, heat 3 to 4 tablespoons (45 to 60ml) of oil overhighestheat.Assoonasit’shot,addtheporkandstir-fryfor3to5minutes.Addthecabbageandtheonionandcontinuestir-fryinguntilthecabbageandonion are just tender-crisp.Stir in the blackbean sauce and the chili garlicpasteandserve.

Yield:3servings,eachwith6gramsofcarbohydratesand1gramoffiber,foratotalof5gramsofusablecarbsand32gramsofprotein.

Note: Find Black Bean Sauce, an Asian condiment, in Asian orInternational grocery stores or in the Asian section of larger grocerystores. I actually bought mine in the International aisle of

Bloomingfoods,mybelovedhealthfoodstore.Thishassomesugarinit,buttheamountofflavoritoffersforthefewcarbsitaddsiswellworthit,tomymind.Itkeepswellinthefridge,sodon’tthinkyouhavetouseitallupquickly.

BalsamicLambSkilletThisdishisrich,different,andgood!

1pound(455g)lamblegorshoulder,thinlyslicedandcutintostrips1/2teaspoonmincedgarlicor1clovegarlic,crushed

1/2mediumonion,sliced1/4cup(60ml)oliveoil1/2redbellpepper,slicedintosmallstrips1bag(16ounces,or455g)triple-washedfreshspinach1/4cup(60ml)balsamicvinegarSaltandpepperGuarorxanthan4tablespoons(36g)toastedpinenuts

Over high heat, start sautéing the lamb, garlic, and onion in the olive oil.Whenthepinknesshasfadedfromthelamb,addtheredbellpepperandstirthatin,too.

Whenthelambiscookedthroughandtheonionislimp,addthespinach.Youmayhavetoadditintwoorthreebatchestokeepitfromoverwhelmingyourskillet, but it wilts quite quickly. Stir until the spinach is just barely limp.Don’tovercook!

Stirinthebalsamicvinegar,saltandpeppertotaste(Ilikeplentyofpepperinthis),andthickenthepanjuiceswithasprinkleofguarorxanthan,ifdesired.Serveandtopeachservingwithatablespoon(9g)oftoastedpinenuts.

Yield:4servings,eachwith9gramsofcarbohydratesand4gramsoffiber,foratotalof5gramsofusablecarbsand20gramsofprotein.

CurriedLambwithPeasThisisnotauthenticallyIndianorauthenticallyanything,I’mguessing,butit’s

fast andgood.Youcouldmake thiswithgroundbeef instead,but the lamb isbestandanicechange.

1cup(130g)frozenpeas1pound(455g)groundlamb1/2mediumonion11/2teaspoonschoppedgarlic11/2tablespoons(9g)currypowder1/2teaspoongroundcinnamon1tablespoon(8g)gratedgingerroot1/2teaspoonsaltortotaste

Giveyourbig,heavyskilletasquirtofnonstickcookingsprayandputitovera medium burner to heat. Put your peas, still frozen, in a microwaveablebowl, add a tablespoon (15ml) or so ofwater, cover (I use a saucer), andnukeonhighfor3to4minutes.

While that’s happening, throw your lamb in your hot skillet and startbrowningandcrumblingit.Whenit’sbrokenupandstartingtocookalittle,putatiltedlidonittoholdtheheatin.

Whack your half an onion into a few chunks and throw it in your foodprocessor.Pulsetochop.Whenit’samediumtexture,godumpitinwiththelambandstireverythingup.Re-cover the lambwhileyoucrushyourgarlicandthenthrowthatin,too.Stirinthespices.

Bynow,yourpeasarecooked!Dumpthoseintheskillet,too,andstirthemin.Keep cooking and stirring until the lamb and onion are cooked throughandserve.

Yield:3servings,eachwith488calories,36gramsfat,28gramsprotein,12gramscarbohydrate,4gramsdietaryfiber,and8gramsusablecarb.

ChickenSkilletAlfredoWhodoesn’tloveAlfredosauce?

11/2pounds(680g)boneless,skinlesschickenbreast1/2mediumonion3tablespoons(45ml)oliveoil

1bag(16ounces,or455g)frozenmixedcauliflowerandbroccolior1/2pound (225 g) frozen broccoli florets and 1/2 pound (225 g) frozencauliflowerets1cup(250ml)jarredAlfredosauce

Parmesancheese(optional)

Cut the chicken into 1-inch (2.5 cm) cubes and slice your onion.Sauté thechickenandonionintheoliveoilovermediumheat.

Whilethechickenandonionarecooking,putthecauliflowerandbroccoliinamicrowaveablecasserole.Addatablespoonortwo(15to28ml)ofwater,cover,andnuke itonHighfor7minutes.Gobackandstir thechickenandonionwhiletheveggiesarenuking.

Whenthemicrowavegoes“ding,”checktoseeiftheveggiesaretenderbutnotmushy. If they need a couplemoreminutes, give it to them.When thebroccoliandcaulifloweraredone,drainthemandaddthemtotheskillet.Stirin the Alfredo sauce, heat through, and serve. Pass a little Parmesan tosprinkleontop,ifyoulike.

Yield:5servings,eachwith8gramsofcarbohydratesand3gramsoffiber,foratotalof5gramsofusablecarbsand35gramsofprotein.

ChickenSkilletRoma

11/2pounds(680g)boneless,skinlesschickenbreast,cutinto1-inch(2.5cm)cubes1/2greenpepper,cutintosmallstrips

1smallonion,sliced2clovesgarlic,crushed,or1teaspoonmincedgarlic3tablespoons(45ml)oliveoil1can(21/4ounces,or70g)canslicedripeolives,drained1cup(245g)no-sugar-addedspaghettisauce1/4cup(25g)gratedParmesancheese

Sautéthechicken,pepper,onion,andgarlicintheoliveoilovermedium-highheat. When all the pink is gone from the chicken, stir in the olives andspaghettisauce,bringittoasimmer,andletitcookforjustanotherminute.ServewiththeParmesancheeseontop.

Yield:5servings,eachwith8gramsofcarbohydratesand2gramsoffiber,

foratotalof6gramsofusablecarbsand33gramsofprotein.

ItalianSausagewithOnionsandPeppersMmmmmmm!It’slikerevisitingmychildhoodintheNewYorkCityarea!

11/4to11/2pounds(570to680g)Italiansausagelinks,hotormild1/4cup(60ml)oliveoil

11/2largegreenpeppers1largeonion1clovegarlic

Slicethesausagediagonallyinto1/2-inch(1.3cm)piecesandsautéitintheoliveoilovermedium-highheat.Meanwhile,slicethepeppersintomedium-sizestripsandslicetheonionabout1/4inch(6mm)thick.Whenthesausageis about half done, stir in the peppers, onion, and garlic. Cook until thesausageiswelldoneandtheonionislimpandtranslucent.Serve.

Yield:4servings,eachwith7gramsofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsand21gramsofprotein.

ItalianSausagewithOnions,Peppers,TomatoSauce,andCheeseMaketheItalianSausagewithOnionsandPeppersasdescribedabove.Whenit’sdone,stirinthefollowing:1cup(245g)no-sugar-addedspaghettisauce

Thentopwiththefollowing:1cup(115g)shreddedmozzarellacheese

Covertheskilletforacoupleofminutestoletthesauceheatthroughandthecheesemelt.Serve.

Yield:4servings,eachwith12gramsofcarbohydratesand3gramsoffiber,foratotalof9gramsofusablecarbsand28gramsofprotein.

Note: One of the lowest carbohydrate nationally distributed spaghettisauces isHunt’sOriginalStyleNoSugarAdded. (They alsomake anOriginal Style with sugar, so read the label!) Each 1/2-cup (123 g)serving contains 9 gramsof carbohydrates and3gramsof fiber, for atotalof6gramsofusablecarbs.Ireallylikethisstuff!

New-FangledFarmFryInPegBracken’sclassiccookbook,TheIHateToCookBook,therewasarecipeforeggscookedwithpotatoes,onions,andcheese,called“OldFashionedFarmFry.”Here’smylow-carb,twenty-firstcenturyversion.

4slicesbacon1cup(100g)cauliflowerets,choppedinto1/2-inch(1.5cm)pieces1cup(150g)dicedturnip,choppedinto1/2-inch(1.5cm)pieces

1/2cup(80g)dicedonion4eggs1/2cup(58g)shreddedcheddarcheeseSaltandpepper

Chopthebaconupintosmallishbits—kitchenshearsaregoodforthis.Startthebaconcookinginabigskillet.Combinethecaulifloweretsandturnipinamicrowaveabledish,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

Drainthevegetableswhenthey’redone.Drainallbutafewtablespoons(45to60ml)offatoffthebacon,andaddthecauliflower,turnip,andoniontotheskillet. Sauté until the onion is translucent. Scramble the eggswith a fork,pourthemintotheskillet,sprinklethecheeseoverthewholething,andstiruntiltheeggsareset.Saltandpeppertotasteandserve.

Yield:2servings,eachwith12gramsofcarbohydratesand3gramsoffiber,foratotalof9gramsofusablecarbsand24gramsofprotein.

ShrimpandMushroomSautéThis is quick and easy enough for the family, yet it’s impressive enough forcompany!

2tablespoons(28ml)oliveoil2tablespoons(28g)butter8ounces(225g)slicedmushrooms1/2mediumonion1pound(455g)cleaned,shelledshrimp1/2teaspoonmincedgarlicor1clovegarlic,crushed1tablespoon(15ml)lemonjuice1tablespoon(15ml)drywhitewine

Heat the olive oil and butter together in a heavy skillet overmedium-highheat.Add themushrooms and onion and sauté until the vegetables start tosoften.Addtheshrimpandcookuntilthey’repinkalloverandtheonionistranslucent. Stir in the garlic, lemon juice, andwine, cook for just anotherminuteortwo,andthenserve.

Yield:3servings,eachwith7gramsofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsand32gramsofprotein.

SmokedSausageandSproutsThisisaspeeded-upversionofadishin500Low-CarbRecipes—justcutthingsintosmallerbits,andtheycookfaster!

1pound(455g)smokedsausage2tablespoons(28g)butter1pound(455g)brusselssprouts1/4cup(40g)dicedonion

Slicethesmokedsausagediagonallyinto1/2-inchthick(1.3cm)pieces.Meltthe butter in a heavy skillet over medium-high heat and start cooking thesausageinit.Meanwhile,runthebrusselssproutsthroughtheslicingbladeofyour food processor. Add the brussels sprouts and onion to the skillet andcontinue to cook everything, stirringoccasionally, until thebrussels sproutsarewiltedandthesausageishotrightthrough.Serve.

Yield:4servings,eachwith12gramsofcarbohydratesand4gramsoffiber,

for a total of 8 grams of usable carbs (less if you choose very low-carbsmokedsausage)and19gramsofprotein.

Note: Smoked sausage varies a lot in carb count. Read your labelscarefully!

SourCreamHamSupperAnother updated, decarbed recipe from PegBracken’s classic,The I Hate ToCookBook.

1/2headcauliflower1/2mediumonion,diced2cups(300g)cookedham,cutintostrips8ounces(225g)slicedmushrooms2tablespoons(28g)butter1/2cup(115g)sourcream

Runthecauliflowerthroughtheshreddingbladeofyourfoodprocessor.Putitinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,cover,andnukeonHighfor6to7minutes.

Whilethecaulifloweriscooking,dicetheonionandcutthehamintosmallishstrips.Meltthebutterinalarge,heavyskilletovermediumheatandsautétheonion,ham,andmushroomsinit,stirringfrequently.Whentheonionislimpand translucent, turn the burner to low and stir in the sour cream. Heatthroughbutdon’tletitcometoaboilorthesourcreamwill“crack.”

Drainthecauliflower,divideitbetween3plates,andspoonthehammixtureoverit.

Yield:3servings,eachwith9gramsofcarbohydratesand1gramoffiber,foratotalof8gramsofusablecarbsand19gramsofprotein.

UnstuffedCabbageStuffed cabbage is a perennial favorite, but there’s no way to stuff all those

leavesandget’emcookedin15minutes!Here’sarecipethatgivesyoualltheflavorofstuffedcabbageatbreakneckspeed.Douseveryleangroundbeefforthisrecipe—itsavesyouthetimeneededtodrainoffthegrease.

11/2pounds(680g)groundroundorotherveryleangroundbeef1mediumonion,chopped1teaspoonmincedgarlicor2clovesgarlic,crushed1/2headcabbage,coarselychopped1can(8ounces,or225g)tomatosauce2tablespoons(28ml)lemonjuice1/2teaspoonpepper1/2teaspoongroundnutmeg1/2teaspoongroundcinnamon1teaspoonsalt

Startthegroundbeefcookinginaheavyskilletoverhighheat;spreaditouttocoverthebottomofthepansoitcooksquicker.

While the ground beef is browning, chop the onion and crush the garlic.Plunktheminthepanwiththegroundbeefandstir itupusingaspatula toturn itoverandbreak itupso that itcooksevenly.Cover thepanand let itcontinuecooking.

Meanwhile,chopthecabbagecoarsely.Stirthisintothebeefmixtureabitata time—it will come close to overwhelming your skillet, unless yours isbiggerthanmine.Again,takecaretoturneverythingovertokeepitcookingevenly.Re-coverthepan.

Continue to stir the meat mixture to keep it cooking evenly, covering inbetween stirrings. When the cabbage is starting to wilt, stir in the tomatosauce, lemon juice, pepper, nutmeg, cinnamon, and salt. Re-cover, let thewholethingsimmerfor5minutes,andthenserve.

Yield:5servings,eachwith7gramsofcarbohydratesand2gramsoffiber,foratotalof5gramsofusablecarbsand25gramsofprotein.

Spanish“Rice”Okay, this isn’t really Spanish. It’s not even authentically Mexican. And ofcourseit’snotrice.Butitispassinglylikethe“SpanishRice”mymomusedto

throwtogether tomakeaquick,one-dishmealoutofhamburger!Feel free toused canned, diced tomatoeswithout the chilies if you don’t like spicy food,althoughthisisreallyquitemild.

1pound(455g)groundroundorotherveryleangroundbeef1to2tablespoons(15to28ml)oil1/2headcauliflower1/2greenpepper,chopped1/2mediumonion,chopped1teaspoonmincedgarlic1can(14.5ounces,or410g)dicedtomatoeswithgreenchilies1/2teaspoongroundcumin1teaspoonWorcestershiresauce1/4cup(60ml)waterSaltandpepper

Startbrowningthebeefintheoilovermedium-highheat.Meanwhile,runthecauliflower through the shredding blade of your food processor. Put thecauliflower inamicrowavablecasserole,adda tablespoonor two(15 to28ml)ofwater,cover,andmicrowaveonHighforjust5minutes.

Gobacktothebeefandstartbreakingitup.Whenyou’vegotjustalittlefatinthepan,addthepepperandonionandsautéthem,too.Whenallthepinkisgone from themeat, add thegarlic, tomatoes, cumin,Worcestershire sauce,and water, and bring the whole thing to a simmer. Stir in the cauliflower“rice,” cover, and let thewhole thing simmer for 3 to 5minutes. Salt andpeppertotasteandserve.

Yield: 4 or 5 servings. Assuming 4 servings, each will have 7 grams ofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsand23gramsofprotein.

Fried“Rice”Thisrecipeisinfinitelyvariable,anditisparticularlygoodforusingupanysortof leftovermeatyouhavehangingabout. Ifyoudon’thaveany leftovers, feelfreetousecookedhamyouboughtatthegrocerystore,acanortwoofchunkchickenorsaladshrimp,orwhat-have-you.

1/2headcauliflower

Oil2eggs,beaten11/2cups(340g)dicedorshreddedleftovercookedmeat,cannedmeat,orseafood1cup(225g)vegetables*

8to10scallions,sliced,includingthecrisppartofthegreen2tablespoons(28ml)soysauce1/2teaspoonSplenda

* Use snow peas (chopped into 1-inch [2.5 cm] pieces), bean sprouts,shreddedcabbage,waterchestnuts,bambooshoots—whateverisonhandandsoundsgood.Oneortwokindsarebetterthanamish-mashofhalfadozen.

Runthecauliflowerthroughtheshreddingbladeofyourfoodprocessor.Putthecauliflowerinamicrowaveablecasserole,addatablespoonortwo(15to28ml)ofwater,cover,andmicrowaveonHighfor5minutes.

Spray a medium-size skillet with nonstick cooking spray and place overmediumheat.Addatablespoon(15ml)ofoiltocoatthebottomoftheskillet.Pourintheeggsandcoverforaminuteorso.Lettheeggscookinaflatsheetonthebottomoftheskillet.Whencookedthrough,removeandsetaside.

Remove the cauliflower from the microwave and drain it. Put a fewtablespoons (45 to60ml)ofoil ina large,heavyskilletorwok,Stir in themeat,vegetables,andscallions.Cook,stirringoccasionally,untiltheveggiesaretender-crisp.Addthecauliflowerriceandstirtoblend.Shredthesheetofeggsandstir intheeggstrips.CombinethesoysaucewiththeSplendaandstirintothefried“rice.”

Yield:2or3servings.Obviously,thecarbcountonthiswillvaryalittlewithwhat ingredientsyouuse.However,assumingthatyouuse theremainsofarotisseriechickenandhalfbeansprouts,halfsnowpeasforyourvegetables,andthatyoumake3servings,eachwillhave8gramsofcarbohydratesand2gramsoffiber,foratotalof6gramsofusablecarbsand27gramsofprotein.

ChickenChopSuey4tablespoons(60ml)soysauce2teaspoonsSplenda11/2pounds(680g)boneless,skinlesschickenbreast

8to10scallions3to4tablespoons(45to60ml)oil—peanutorcanolaisbest3cups(312g)beansprouts3teaspoons(45ml)toastedsesameoil1/2teaspoonchickenbouillongranulesGuarorxanthan

MixtogetherthesoysauceandSplendainalittledishandsetaside.

Slice thechickenbreast intostripsas thinaspossible(this iseasier todo ifit’s half-frozen).Cut the scallions intopieces about 1/2-inch (1.3 cm) long,usingallthecrisppartofthegreen.

Assemblealltheingredientsbythestove.Placeawokorheavyskilletoverhighestheatandaddtheoil.Giveit30secondsto1minutetoheatandthenaddthechicken.Stir-fryfor4to5minutesoruntilthepinkisgone.Addthescallionsandbeansproutsandstir-fryforanother1to2minutes.Addthesoysauce mixture, sesame oil, bouillon granules, and a sprinkle of guar orxanthantothickenthejuices.Stir-fryforjustanotherminuteandthenserve.

Yield: 4 or 5 servings. Assuming 4 servings, each will have 9 grams ofcarbohydratesand3gramsoffiber,foratotalof6gramsofusablecarbsand42gramsofprotein.

HamburgerChopSuey

1pound(455g)groundroundorotherveryleangroundbeef2tablespoons(28ml)oil1mediumonion,sliced2cups(140g)slicedmushrooms2stalkscelery,thinlyslicedonthediagonal1/2greenpepper,diced1/2teaspoonmincedgarlicor1clovegarlic,crushed2cups(208g)beansprouts1/3cup(80ml)soysauce1/2teaspoonliquidbeefbouillonconcentrate

In awok or large skillet over high heat, start browning the beef in oil andbreakingitup.Whenit’sabouthalfwaybrowned,addtheonion,mushrooms,

celery, green pepper, and garlic. Continue breaking up themeatwhile stir-fryingthevegetables.Whenallthepinkisgonefromthebeefandtheveggiesare almost tender-crisp, add the bean sprouts, soy sauce, and beef bouillonconcentrate.Continuestir-fryinguntilthebeansproutsarejustbarelystartingtowiltandthenserve.

Yield:4servings,eachwith8gramsofcarbohydratesand2gramsoffiber,foratotalof6gramsofusablecarbsand24gramsofprotein.

CrackSlawThere are about amillion versions of this recipe kicking around the internet,somelowcarb,somefulloframennoodles.It’sfilling,cheap,quick,andgood.Feel free to play aroundwith this—add green or red peppers, celery, or beansprouts, whatever appeals. The essential parts are the ground beef, shreddedcabbage,soysauce,andsesameoil.

1pound(455g)groundchuck8ounces(225g)slicedmushrooms1packettofushirataki,spaghettiorangelhairwidth3cups(210g)baggedcoleslawmix4tablespoons(60ml)soysauce2tablespoons(28ml)darksesameoil2teaspoonschoppedgarlic3teaspoons(1.5g)Splenda,oritsequivalentinsweetness10scallions,slicedSrirachahotsaucetotaste

Put your biggest skillet overmedium-high heat and start the ground chuckbrowning.Assoonasa little fat starts tocookoutof it,dump in theslicedmushrooms (youbought themsliced, right?)andbreak themupsomemorewiththeedgeofyourspatula.Stirandcoverwiththattiltedlid.

Snip open your packet of shirataki and dump them in a strainer.Rinse andsnipthemafewtimes.Gobackandstiryourmeat!Re-cover,ofcourse.

Whenthebeefisabout3/4browned,stirinthecabbage,thedrainedshirataki,soysauce,sesameoil,garlic,andSplenda.Re-coverwiththattiltedlid.

Sliceupyourscallions.Stirthemeatagain!

Whenthebeefisdoneandthemushroomsaresoftened,stir inthescallionsandhotsauceandserve.

Yield:4servings,eachwith412calories,31gramsfat,24gramsprotein,11gramscarbohydrate,3gramsdietaryfiber,and8gramsusablecarb.

CasualChan’sSpecialInmy first cookbook,500Low-CarbRecipes, I included a recipe called Joe,involving hamburger, spinach, and eggs. The original name of that recipe—found in many versions, in many places—was Joe’s Special or Casual Joe’sSpecial.ThisisasimilarrecipewithaslightAsianaccent,hencethename.Thisiseasytodouble,bytheway.

1/2pound(225g)groundroundorotherveryleangroundbeef1tablespoon(15ml)oil2scallions,sliced1cup(104g)beansprouts2eggs1/2teaspoonsoysauceSaltandpepper

Startbrowningthebeefintheoilinalarge,heavyskilletovermedium-highheat. While it’s browning, you can slice the scallions, measure the beansprouts,andwhiskuptheeggstogetherwiththesoysauce.

Gobacktothestoveandstartbreakingupthebeef.Whenit’scrumbledandthere’snopinkleft,addthescallionsandsprouts.Stirforaminuteortwo—justlongenoughfortheveggiestogethotthrough,butnotlongenoughforthe bean sprouts to get limp and soggy. Add the eggs and soy sauce andscrambleuntilset.Saltandpeppertotasteandserve.

Yield:2servings,eachwith5gramsofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand29gramsofprotein.

BeefandArtichokeSkilletThisisbothdifferentandgood.Becausequitealotofthecarbsinartichokesareintheformofinulin,averylow-impactcarb,thisiseveneasieronyourbloodsugarthanthecarbcountwouldsuggest.

8slicesbacon11/2pounds(680g)bonelessbeef—sirloinorchuckarefine1/2mediumonion,thinlysliced2tablespoons(28ml)oliveoil1/4cup(60ml)cidervinegar1tablespoonSplenda1/2teaspoonpepper1/2teaspoonmincedgarlicor1clovegarlic,crushed1can(14ounces,or390g)quarteredartichokehearts,drained

Laythebacononamicrowavebaconrackorinaglasspieplate.MicrowaveonHighfor8minutes.

Whilethebaconiscooking,slicethebeefasthinlyasyoucanandthencutacrossthestripsacoupleoftimes,sothey’renomorethan2-to3-incheslong(5to7.5cm).(Thisiseasiestifthemeatispartlyfrozen.)Sliceuptheonionnow,too.

Heat theoil in a large, heavy skillet overhighheat and start stir-frying thebeef and onion. When the pink is gone from the beef, add the vinegar,Splenda,pepper,garlic,andartichokeheartsandletthewholethingsimmerfor5minutesorso.

Checkonthebaconwhilethebeefissimmering.Ifit’snotcrispyet,giveitanotherminuteorso.

Dividethebeefmixturebetween6servingplatesorbowlsandcrumbleaboutastripandahalfofbaconovereachportionbeforeserving.

Yield:6servings,eachwith9gramsofcarbohydratesand4gramsoffiber,foratotalof5gramsofusablecarbsand23gramsofprotein.

Tex~MexSkilletLasagnaThiswilltakeeverysecondofthefifteenminutes,butit’sworthit.Notonlyisityummyascanbe,it’llfeedatleast6people,andI’mbettingeventhecarbivoreswill eat itwith no complaints.Go for it.And keep inmind that keeping thattiltedlidontheskilleteverypossiblesecondisthekeytogettingitdonefast.

1pound(455g)groundchuck1smallonion8ounces(225g)creamcheese,softened1cup(225g)cottagecheese11/2cups(173g)4cheeseMexicanblend1teaspooncumin11/3cups(327g)no-sugar-addedspaghettisauce2/3cup(173g)salsa11/2tablespoons(12g)chilipowder1canblacksoybeans(Edencansthese.)2packetstofushiratakinoodles,fettuccinistyle

Putthebiggestskilletyoucangetyourhandsonovermedium-highheatandthrowinthegroundchuck.Spreaditoverthewholebottomoftheskillet,formaximumheatexposure,andcoverwithatiltedlid.

Throw the onion in your food processor and chop it to a medium-fineconsistency.Dump it inwith the ground beef and stir it all up, turning thebeefandbreakingitup.Re-coverwiththattiltedlid.

Mixtogetherthecreamcheese,cottagecheese,1/2cup(58g)ofthe4cheeseMexicanblend,andthecumin.Setaside.

Gostirupyourbeefandonionandre-coverwiththattiltedlid!Nowmeasurethespaghettisauceandsalsatogetherina2cup(475ml)measuringcupandassumingmostof thepink isgone fromyourbeef—itshouldbe—stir it in.Goaheadandstirinthechilipowder,too.Re-coverwiththetiltedlid!

Openyoursoybeansanddrain.Addthemtotheskilletandre-cover!

Drainyourshirataki,rinsethemquick,andsnipacrossthem5or6timeswithyourkitchenshears.Gostirthemintothemixtureintheskillet,whichwillbegettingmightyfull—thiscompletelyfilledmybigcastironskillet.

Spoon the cream/cottage cheesemixture over the top and then sprinkle therestofthe4cheeseblendoverthetop.Re-coverwiththattiltedlidandletitfinishoutthecookingtimeoruntilthe4cheeseblendismeltyandthenserve.

Yield:Atleast6servings,assuming6,eachwillhave420calories,31gramsfat, 24 grams protein, 13 grams carbohydrate, 4 grams dietary fiber, and 9

gramsusablecarb.

KindaCajunSkilletSupperThis is another recipe that takes multi-tasking, but it’ll feed the family on apoundofgroundchuck.Thiswouldalsobegoodwithporksausageinstead.

1pound(455g)groundchuck1/2headcauliflower1celeryrib1mediumonion1mediumgreenpepper2teaspoonschoppedgarlic5baconslices1/2cup(55g)choppedroastedandsaltedpecans5teaspoons(15g)Cajunseasoning2teaspoonsbeefbouillongranulesLouisiana-stylehotsauce

Firstputyourbiggestskilletovermedium-highheatandstartthegroundbeefbrowning;breakituptocoverthewholebottomoftheskillet.Coverwithatiltedlid.

Whackthecauliflowerintochunksandrunitthroughtheshreddingbladeofyour foodprocessor.Put the cauli-rice in amicrowaveable casserolewith alid,addacoupleoftablespoons(28ml)water,cover,andnukeonhighfor6minutes.

Gostiryourbeef!NowswapouttheshreddingbladeofyourfoodprocessorfortheS-blade.Whackthecelery,onion,andpepperintohunks,throwthemin,andpulsetochoptoamediumconsistency.

Check your beef. If you think there’s toomuch grease, pour some off, butleaveatleastafewtablespoons(45to60ml).Dumpintheveggiesandaddthegarlic,too.Stiritalltogetherandputthattiltedlidbackon.

LaythebaconslicesonamicrowavebaconrackorinaPyrexpieplate;youwantthemreadytoswapoutwiththecauliflowerassoonasthemicrowavebeeps!Thenchopyourpecans.

Bynowyourcauliflower isdone.Pull itout,stickthebaconin,andset thetimerfor5to6minutes.Drainyourcaulifloweranddumpitintheskillet.

AddtheCajunseasoningandbeefbouillonconcentratetotheskilletandstireverythingtogetherreallywelluntiltheseasoningsareevenlydistributed.

Stirinthepecansanddishitup.

When the bacon is done, use your kitchen shears to snip a slice over eachservingandeat.

Yield:4to5servings,assuming5,eachwillhave399calories,30gramsfat,21gramsprotein,12gramscarbohydrate,4gramsdietaryfiber,and8gramsusablecarb.

SweetandSourPorkThis isnot exactlyauthenticbecause thepork isn’tbatteredand fried.Still, ittastes great! And it’s far lower-carb than Sweet and Sour from a Chineserestaurant. If it feels strange to you not to serve this stir-fry over something,there’snoreasonnottomakesomecauliflower“rice”toservewithit.

3tablespoons(45ml)riceorcidervinegar11/2tablespoons(2.3g)Splenda3tablespoons(45g)canned,crushedpineappleinjuice1teaspoonsoysauce1/4teaspoonblackstrapmolasses1/2teaspoonmincedgarlic3tablespoons(45ml)oil12ounces(340g)bonelessporkloin,cutintothinstrips1/2mediumgreenpepper,cutintosquares1/2mediumonion,slicedGuarorxanthan

Mixtogetherthevinegar,Splenda,pineapple,soysauce,molasses,andgarlicandsetitbythestove.

Heattheoilinawokorlargeskilletoverhighestheat.Addtheporkandstir-fry until it’s half-done. Add the peppers and onions and keep stir-frying.Whenallthepinkisgonefromthepork,addthevinegarmixtureandstir.Let

thewholethingsimmerforacoupleofminutes,stirringonceortwice,untilthevegetablesaretender-crisp.Thickenthepanjuicesjustatouchwithguarorxanthanandserve.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 11 grams ofcarbohydratesand1gramoffiber,foratotalof10gramsofusablecarbsand36gramsofprotein.

Eachservingalsopacks782milligramsofpotassium!

SweetandSourChickenNobigsurprise—youcanmakethesamerecipewithchicken,instead.

MaketherecipeforSweetandSourPork,substituting12ounces(340g)ofboneless,skinlesschickenbreastforthepork.

Yield: 2 or 3 servings. Assuming 2 servings, each will have 11 grams ofcarbohydratesand1gramoffiber,foratotalof10gramsofusablecarbsand39gramsofprotein.

Thepotassiumcontentdropsabit,butyou’llstillget479milligrams.

MediterraneanTurkeyStirFryThisdishisfullofbright,gloriousflavors!

11/2pounds(680g)bonelessturkeytenderloin,slicedverythinly3to4tablespoons(45to60ml)oliveoil

1mediumonion,sliced1mediumgreenpepper,cutintostrips1/4cup(60ml)drywhitewine1/4cup(60ml)lemonjuice1can(2.25ounces,or70g)slicedripeolives,drained2teaspoonsmincedgarlicor4clovesgarlic,crushed1teaspoondriedoregano2teaspoonschickenbouillonconcentrateGuarorxanthan4tablespoons(16g)freshchoppedparsley

Inalargeskilletorwok,startstir-fryingtheturkeyintheoliveoiloverhigh

heat.When it’s about half-done (half the pink is gone), add the onion andpepper.Continuestir-fryinguntilallthepinkisgonefromtheturkey.

Add thewine, lemon juice,olives,garlic,oregano, andbouillonand let thewhole thingcook,stirringnowandthen,foranother3 to4minutesoruntilthevegetablesaretender-crisp.Thickenthepanjuicesslightlywiththeguarorxanthan.Turnofftheburner,stirintheparsley,andserve.

Yield:4servings,eachwith8gramsofcarbohydratesand2gramsoffiber,foratotalof6gramsofusablecarbsand39gramsofprotein.

ChickenAsparagusStir-Fry

1pound(455g)asparagus1mediumonion8ounces(225g)cannedslicedwaterchestnuts,drained1/4cup(60ml)drysherry1/4cup(60ml)soysauce1teaspoonmincedgarlicor2clovesgarlic,crushed1 1/2 pounds (680 g) boneless, skinless chicken breast, sliced into thinstrips1/4cup(60ml)oil

Guarorxanthan

Snap the ends off the asparagus where they break naturally and slicediagonally into 1/2-inch (1.3 cm) lengths. Slice the onion into thin half-rounds.Openthewaterchestnutsanddrainthem.Mixtogetherthesherry,soysauce,andgarlicandhaveitsittingbythestove.

Heattheoilinawokorlargeskilletoverhighestheat.Addthechickenandstir-fry for 2 to 3 minutes or until about half the pink is gone. Add theasparagus and onion and continue stir-frying until the chicken is cookedthrough.

Addthewaterchestnutsandthesherrymixture,stir tocombine,andlet thewholethingsimmerforanother2to4minutesoruntiltheasparagusisbrightgreenandtender-crisp.Thickenthejuicesjustalittlewiththeguarorxanthanandserve.

Yield: 4 or 5 servings. Assuming 4 servings, each will have 15 grams of

carbohydratesand3gramsoffiber,foratotalof12gramsofusablecarbsand41gramsofprotein.

HamandBeansSkilletThisisverydown-home,whichisoftenagoodthing.Myhusbandlovesit.Youcan double this if you like, but your beans will take longer to microwave,possibly taking you aminute or two past the 15-minutemark.Even doubled,though,it’sagood,fastsupper!

6ounces(170g)cookedham,cutinto1/2-inch(1.3cm)cubes1tablespoon(14g)butteror(15ml)oil2cups(248g)frozencross-cutgreenbeans1tablespoon(15g)canned,crushedpineappleinjuice1tablespoon(16g)low-carbohydratebarbecuesauce1/4teaspoongratedgingerroot1/2teaspoonspicybrownmustard

Start to sauté the ham in the butter or oil over medium heat—you’re justbrowningitalittle.Whilethat’shappening,putthebeansinamicrowaveablecasserole, add a couple of tablespoons (28 ml) of water, cover, andmicrowaveonHighfor7minutes.

When themicrowavegoes“ding,”check that thebeansaredone; if they’renot,stirthemandgivethemanother2to3minutes.Whenthey’rejusttender,drain themand add them to thebrownedhamcubes in the skillet.Add thepineapple,barbecuesauce,gingerroot,andmustardandstirwell.Letitcookforjustaminutetoblendtheflavorsandthenserve.

Yield:2servings,eachwith13gramsofcarbohydratesand4gramsoffiber,foratotalof9gramsofusablecarbsand19gramsofprotein.

Ham-Cheddar-SpinachSkilletSupperThisincludesjustabouteverythingmyhusbandlikesbest.Nowonderhegaveita10!

10ounces(280g)frozenchoppedspinach1tablespoon(14g)butter1/2mediumonion

1/2pound(225g)cookedham,cutinto1/2-inch(1.3cm)cubes1cup(58g)shreddedcheddarcheese1/2cup(120ml)heavycream1tablespoon(11g)spicybrownmustard3hard-boiledeggs

Put your spinach in a microwaveable casserole with a lid, add a fewtablespoons (45 to 60ml) ofwater, and cover. Nuke on high according topackagedirections,probably5to7minutes.

Putyourbig,heavyskilletovermediumheatandthrowinthebutter.

Chopyourhalfanonion—youcanuseyourfoodprocessor,butforjustahalfanonionIusedaknifeandacuttingboardbecauseIneededthemtocubethehamanyway.Sloshthemeltingbutteraroundin theskilletandthrowin theonion.

Nowcubeyourhamandthrowitintheskillet,too.Stiritupwiththeonion.

If you didn’t buy preshredded cheddar, shred some quick. Measure yourcream,too.

Okay,microwavebeeped;yourspinachisdone.Drainitwell—pressittogetoutextrawater—thendumpitintheskillet.Stirthespinachupwiththehamandonions.Nowstirinthecheeseandcream.Measureinthemustardandstirthatin,too.

Bring thewhole thing toasimmer,stirringoccasionally,whileyoupeel theeggs.

Whenthecheese ismeltedandthesauceiscreamy,dish itup.Thensliceahard-boiled eggover each bowlful and serve. (You could grate or chop theeggs instead, if you find it easier; I just like thepretty circlesofwhite andyellowon top.)Yield: 3 servings, eachwith 572 calories, 45 grams fat, 33grams protein, 10 grams carbohydrate, 3 grams dietary fiber, and 7 gramsusablecarb.

Note:Thisisagreatwaytouseupleftoverham,butyoucanalsobuya

hunk of precooked ham and use that. It’s handy stuff, that precookedham.

PoultryHashThis is only a 15-minute recipe if you have leftover turkey or chicken in thehouse, but you’ll be glad to have it that Monday after Thanksgiving whenyou’vegonebacktoworkandcomehometofindstillmoreturkeyneedingtobeusedup!Thistastesgoodmadewiththeremainsofarotisseriedchicken,too.

1/4headcauliflower1mediumturnip(alittlebiggerthanatennisball)1/2mediumonion,diced1tablespoon(14g)butter2cups(28og)dicedleftoverturkeyorchicken3/4cup(175ml)half-and-half1/2teaspoonchickenbouillonconcentrate1/2teaspoonpoultryseasoningGuarorxanthan(optional)Saltandpepper

WhackthecauliflowerintoafewbigchunksanddropitintoafoodprocessorwiththeS-bladeinplace.Peeltheturnip,whackitintoquarters,andthrowitin there, too. Pulse until everything’s chopped to a medium consistency.Dump it into a microwaveable casserole with a lid, add a couple oftablespoons(28ml)ofwater,coverit,andnukeitonHighfor7minutes.

Meanwhile,inabig,heavyskillet,startsautéingtheonioninthebutterovermediumheat.Whilethatsautés,dicetheleftoverfowl.

Addtheturkeyorchickentotheskilletandstiritintotheonion.Bynowthecauliflowerandturnipshouldbedone;pullthemoutofthemicrowave,drainthem,andaddthemtotheskillet,too.Stirinthehalf-and-half,bouillon,andpoultryseasoning,coverit,andletitsimmerforjustaminuteortwotomakesureeverythingishotall thewaythrough.Thickenit justa tad, ifyoulike,withtheguarorxanthan,saltandpeppertotaste,andserve.

Yield:3servings,eachwith8gramsofcarbohydratesand1gramoffiber,foratotalof7gramsofusablecarbsand24gramsofprotein.

chapternine15-MinuteSlowCookerMeals

Okay,Iadmitit—noneoftherecipesinthischapterisdonein15minutes.Butthatdoesn’tkeepthemfrombeingjustasconvenient—orevenmoreso!—thantherecipesintherestofthebook,sincetheycookhappilybythemselveswhileyou’reouthavingalife.With these recipes, the 15-minute limit is on preparation time, not cooking

time.Alloftheserecipesrequirenomorethan15minuteshands-ontime,bothbeforecookingandaftercookingcombined.Nospendingahalf-hourdredginglittlebitsofmeatinflourandbrowningthembeforeyoucangetyourdinnerinthe slowcookerandyourbuttout thedoor, andnocominghome froma longday’swork toahousefulofhungrypeople,only tohave toadd things toyourslowcookermealandthenwaitanextrahalfhour.Nope,alltheserecipestrulyarefastandsimple—andtasty!

By theway, it’sgood toknowhow to speedupor slowdownslowcookerfood,shouldyouneedto:Ifyouwanttocutagoodhouroffyourslowcookerrecipe, put everything in the crockery liner, put the crockery liner in yourmicrowaveoven(thisassumes,ofcourse,thatyourcrockerylinerliftsoutoftheelectricbase,andfitsinyourmicrowave—minedoesboth),andmicrowaveiton50 percent power for 5 to 10minutes—just long enough to warm everythingthrough.Thenputthecrockerylinerinthebase,cover,andsetaspertherecipe.Toslowarecipedown,youcanputthemeatinfrozen!Thiswilladdagood2to3hourstoyourcookingtime.

3~MinuteSlowCookerPotRoastThisrecipeisvery1965,butit’sstillincrediblyeasyandittastesgreat.Puréedcauliflower“fauxtatoes”arenicewiththis—theygiveyousomethingtoputthegravyon.

8ounces(225g)slicedmushrooms2to3pound(0.9to1.3kg)bonelesschuckpotroast1envelopeFrenchOnionsoupmix1/2cup(120ml)dryredwineGuarorxanthan

Dumpthemushroomsinthebottomofyourslowcookerandplunktheroastontopofthem.Mixtogethertheonionsoupmixandwineandpouritoverthewholething.Slaponthelid,settheslowcookertoLow,andforgetaboutitfor8hours.

Whenyoucomehome, fishout the roast (carefully—itwillbevery tender)andusetheguarorxanthantothickenupthejuicesintheslowcooker.Servethisgravywiththepotroast.

Yield:Assuminga2-poundroast(900g),thiswillyield6servings.Ifyoueateverydropofthegravy,eachservingwillhave6gramsofcarbohydratesand1gramoffiber,foratotalof5gramsofusablecarbsand25gramsofprotein.

PepperonciniBeefPepperoncini are hot-but-not-scorching pickled Italian salad peppers—you’llfindtheseinthesameaisleastheolivesandpickles—andtheymakethisbeefveryspecial.

2to3pounds(0.9to1.3kg)bonelesschuckpotroast1cup(225g)pepperoncinipeppers,withthevinegarthey’repackedin1/2mediumonion,chopped

GuarorxanthanSaltandpepper

Slapthebeefintheslowcooker,pourthepepperonciniontop,andstrewtheonionoverthat.Putonthelid,settheslowcookertoLow,andleaveitfor8hours.

Whenit’sdone,fishoutthemeat,putitonaplatter,anduseaslottedspoontofishoutthepeppersandpilethemontopoftheroast.Thickenthejuicesinthepotwiththeguarorxanthan,saltandpeppertotaste,andservewiththeroast.

Yield:Assuminga2-poundroast(900g),thiswillyield6servings,eachwith3gramsofcarbohydrates,atraceoffiber,and24gramsofprotein.

CaribbeanSlowCookerLambIbuywholelegsoflambandhavethebutcheratthegrocerystorecutthemup

forme—asmallishroastfromeachendandsteaksfromthemiddle.Theyneverchargeforthisservice,andthisgivesmelambroastssmallenoughtofitinmyslowcooker.Theproblemingredienthereisthetamarindconcentrate—lookinagrocerystorewithagoodInternationalsection.Ifounditinamedium-sizetowninsouthernIndiana,soyoumaywellfinditnearyou!Ifyoucan’tfindit,youcould use a tablespoon (15 ml) of lemon juice and a teaspoon of Splendainstead, and your lamb will be less authentically Caribbean-tasting but stillyummy.

2-to3-pound(0.9to1.3kg)sectionofalegoflamb1/2mediumonion,chopped1/2teaspoonmincedgarlicor1clovegarlic,crushed1teaspoontamarindconcentrate1tablespoon(11g)spicybrownmustard1cup(160g)canneddicedtomatoes1 teaspoon hot sauce—preferably Caribbean Scotch Bonnet sauce—ormoreorless,totasteGuarorxanthan

Saltandpepper

Place the lamb in theslowcooker.Stir together theonion,garlic, tamarind,mustard,tomatoes,andhotsauceandpouroverthelamb.SetthecookeronLowandletitcookforagood8hours.

When it’sdone, remove the lambtoaservingplatter, thicken thepot juiceswith theguarorxanthan if it seemsnecessary, saltandpepper to taste,andserve.

Yield:Assuminga21/2-pound(1.1kg)sectionofalegoflamb,thiswillbe6servings,eachwith5gramsofcarbohydratesandatraceoffiber(ifyoueatallthegravy—fewercarbsifyoudon’t),and27gramsofprotein.

SlowCookerChickenGuadeloupeThis isn’t authentically anything, but it borrows its flavors from the CreolecookingoftheCaribbean.

1cut-upbroiler-fryerchicken,about31/2pounds(1.6kg),orwhateverchickenpartsyouprefer1/2mediumonion,chopped2teaspoonsgroundallspice

1teaspoondriedthyme1/4cup(60ml)lemonjuice;bottledisfine1can(14ounces,or400g)dicedtomatoeswithchilies1shot(3tablespoons,or45ml)darkrumGuarorxanthanSaltandpepper

Justthrowthechicken,onion,allspice,thyme,lemonjuice,chilies,andrumintheslowcooker,setit toLow,andletitgofor5to6hours.Fishoutthechickencarefully—it’llbeslidingfromthebone!Thickenupthestuffinthepot with the guar or xanthan, salt and pepper to taste, and serve over thechicken.

Yield: 5 or 6 servings. Assuming 5 servings, each will have 6 grams ofcarbohydratesand1gramoffiber,foratotalof5gramsofusablecarbsand35gramsofprotein.

SortofEthiopianChickenStewAgain,theslowcookermethodishardlyauthentic,buttheflavorscomefromanEthiopian recipe—except that the Ethiopians would use a lot more cayenne!Increaseitifyoulikereallyhotfood.

1cut-upbroiler-fryer,about3pounds(1.3kg)1mediumonion,chopped1teaspooncayenne1teaspoonpaprika1/2teaspoonpepper1/2teaspoongratedgingerroot2tablespoons(28ml)lemonjuice1/2cup(120ml)waterGuarorxanthanSaltandpepper

Throwthechicken,onion,cayenne,paprika,pepper,gingerroot,lemonjuice,andwaterinyourslowcookerandsetittoLow.Leaveitfor5to6hours.Ifyou’dliketomakethisreallystewlike,youcanpickthemeatoff theboneswhen it’s done (which will be very easy), thicken the gravy with guar orxanthan,andthenstirthechickenbackintotheliquid.Oryoucanjustserve

thegravyoverthechicken.Takeyourpick.

Yield: 5 or 6 servings. Assuming 5 servings, each will have 3 grams ofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand35gramsofprotein.

ChipotleTurkeyLegsThisdishhasspicy,richSouthwesternflavor.

3turkeylegs11/2teaspoonscumin1teaspoonchilipowder1teaspoondried,powderedsage1teaspoonmincedgarlicor2clovesgarlic,crushed1/2teaspoonredpepperflakes1/4teaspoonturmeric1or2cannedchipotlechiliesinadobosauce,plusacoupleofteaspoonsofthesaucetheycomein8ounces(225g)tomatosauce

1tablespoon(15ml)Worcestershiresauce6tablespoons(42g)shreddedquesoquesadillacheese(optional)*Guarorxanthan

* This is a mild, white Mexican cheese. Monterey Jack is an acceptablesubstitute.

Plunktheturkeylegsintheslowcooker.(Ifyoucanfitmore,feelfree.Myslowcookerwillonlyhold3.)Putthecumin,chilipowder,sage,garlic,redpepperflakes,turmeric,chilies,tomatosauce,andWorcestershiresauceintheblender,runit foraminute,andthenpour themixtureover the turkeylegs.Cover,turntheslowcookertoLow,andleaveitfor5to6hours.

Whenit’sdone,removeeachturkeylegtoaservingplate,thickenthejuicesinthepotwithguarorxanthan,andspoonovertheturkeylegs.Ifyoulike,sprinkle2tablespoons(14g)ofshreddedcheeseovereachturkeylegandletitmeltforaminuteortwobeforeserving.

Yield:3servings,eachwith8gramsofcarbohydratesand2gramsoffiber,for a total of 6 grams of usable carbs and—depending on the size of theturkeylegs—40to50gramsofprotein.

Note: Chipotle peppers are smoked jalapeños. They’re very differentfrom regular jalapeños, and they’re quite delicious. Look for them,canned in adobo sauce, in the Mexican foods section of big grocerystores. Since you’re unlikely to use the whole can at once, you’ll behappy toknow thatyou can storeyour chipotles in the freezer,wherethey’lllivehappilyformonthsandstaypliableenoughthatyoucanpeeloneoffwhenyouwanttouseit.

ChoucrouteGarniThis is a streamlined version of a traditional dish from the Alsace region ofFrance—the name means Garnished Sauerkraut. It’s so simple and so good,especiallyonacoldnight.

1can(14ounces,or400g)canredsauerkraut1tablespoon(15g)bacongrease1/4cup(60ml)applecidervinegar1tablespoon(1.5g)Splenda1/2mediumonion,thinlysliced2tablespoons(28ml)gin1/4cup(60ml)drywhitewine1 pound (455 g) meat—your choice of any combination of kielbasa,smokedsausage,frankfurters,linksausages,1/4-inchthick(6mm)hamslices,orsmokedporkchops*

* I use 1/2 pound (225 g) each of the lowest carbohydrate kielbasa andsmokedsausageIcanfind.

Dumpyoursauerkrautintoacolander,rinselightly,drain,anddumpintothe

slow cooker.Add the bacon grease, vinegar, Splenda, onion, gin, andwineandgiveitaquickstir.Plunkthemeatontop,covertheslowcooker,andsetittoLow.Cookfor5to6hours.

Yield: 3 or 4 servings.Assuming 3 servings and depending onwhatmeatsyouuse,eachwillhaveintheneighborhoodof9gramsofcarbohydratesand3gramsoffiber, fora totalof6gramsofusablecarbs(youcancut thisbyusing the very lowest carbohydrate sausages you can find) and roughly 16gramsofprotein.

Note: This doesn’t even start to fill my slow cooker, so feel free todoubleoreventriplethisrecipe.Ifyouincreaseit,I’dlayerit—alayerof kraut, a layer ofmeat, a layer of kraut, and so on.And, of course,you’ll have to increase the cooking time by an hour, maybe two,dependingonhowmanyextralayersyouuse.

SlowCookerRibs

We just love ribs around here, but I’ve never thought of them as something“quickandeasy.”ThenIthoughtofputtingthemintheslowcooker.Wow!Slowcookerribsaren’texactlylikeribsdoneoveraslowfire,ofcourse,but

they’re incredibly tasty and falling-off-the-bone tender. What’s more, they’rereally,reallyeasy.Hereareafewideasonhowtocookribsinaslowcooker.

Rosemary-GingerRibswithApricotGlazeBlueSlaw—oranycoleslaw—isgoodwith these.Also, feel free tousea full-sizeslabofribs—about6pounds(2.7kg)worth—anddoubletheseasoningsifyou’refeedingafamily.

1slabbabybackribs,about21/2pounds(1.1kg)PurchasedRosemary-GingerRub(Stubb’smakesthis)2tablespoons(40g)low-sugarapricotpreserves11/2teaspoonsspicybrownmustard1teaspoonSplenda11/2teaspoonssoysauce

SprinklebothsidesoftheslabofribsgenerouslywiththeRosemary-GingerRub.Curltheslabofribsaroundandfititdownintoyourslowcooker.Coverand set the slow cooker on Low. Forget about it for 9 to 10 hours. (No, Ididn’t forget anything. You don’t put any liquid in the slow cooker. Don’tsweatit.)Whenthetime’sup,mixtogetherthepreserves,mustard,Splenda,and soy sauce.Carefully remove the ribs from the slow cooker—theymayfallapartonyouabit,they’llbesotender.Arrangethemmeaty-side-uponabroilerrack.SpreadtheapricotglazeevenlyovertheribsandrunthemunderabroilersetonHigh,3 to4 inches(7.5 to10cm)fromtheheat, for7 to8minutes,andthenserve.

Yield: 2 or 3 servings. Assuming 3 servings, each will have 5 grams ofcarbohydrates,atraceoffiber,and38gramsofprotein.

SlowCooker“Barbecued”RibsOkay,it’snotreallybarbecuebecauseit’snotdoneoverafire.Butthisrecipetastesgreatandletsyoudigintoyourribswithinminutesofwalkinginthedoor.

1slabbabybackribs,about21/2pounds(1.1kg)Memphis-StyleDryRub(page306,oryoucanpurchasegooddryrub inmost grocery stores) 1/4 cup (65 g) Reduced-Carb Spicy BarbecueSauce (seepage311) or 1/4 cup (65 g) purchased low-carb barbecuesauce*

*Atkinsmakesone, and sodoesWalden—thesearebothavailable throughonlineretailers.There’salsoabrandcalledStubb’s,prettywidelydistributedin grocery stores, that has less than half the sugar of most commercialbarbecuesaucesandtastesgreat.That’swhatIuse.

Sprinkletheslabofribsliberallyonbothsideswiththedryrub,coiltheribsup,andslidethemintoyourslowcooker.Cover,settoLow,andletthemgofor9to10hours.

Whendinnertimerollsaround,pulltheribsoutoftheslowcooker—asinthepreviousrecipe,dothiscarefullybecausethey’llbefalling-aparttender.

Laytheribsonabroilerrack,meatysideup,andspreadthebarbecuesauceoverthem.Broil3to4inches(7.5to10cm)fromthebroilersetonHighfor7to8minutes,andthenserve.

Yield:Yourcarbcountwillbeabitdifferentdependingonwhetheryouusehomemade sugar-free barbecue sauce or commercial low-carb sauce. If 3people share these, eachwill get about 5 grams of carbohydrates, no fiber,and38gramsofprotein.

Note: If you’d like togive these a smoked flavor, youcanbuy liquidsmoke flavoring at your grocery store. Simplybrush the ribswith theliquidsmokebeforeyousprinkleonthedryrub.

SlowCookerTeriyakiRibsThesearesweet,spicyandtangyandfalling-off-the-bonetender.The15-minutetimeframedoesnotincludemakingtheketchup,buttheteriyakisauceshouldfitin,andyou’llwanttohaveketchuponhandallthetime,anyway.

6pounds(2.7kg)porkspareribs,cutinto3or4piecessotheyfitinthepot3/4cup(180g)Dana’sNo-SugarKetchuporcommercialno-sugarketchup1batchTeriyakiSauce(seepage313)1/4cup(6g)Splenda

1/4teaspoonblackstrapmolasses1teaspoonmincedgarlicor2clovesgarlic,crushedGuarorxanthan

Plop the ribs in the slow cooker.Mix the ketchup, teriyaki sauce, Splenda,molasses,andgarlictogether,pouritintothecooker,coverthepot,andsetitonLow.Forgetitfor10hours.

When the time’sup,use tongs topull out thenowunbelievably tender andflavorfulribs.Ladleoutasmuchofthepotliquidasyouthinkyou’lluseandthickenitusingtheguarorxanthan.Servethesauceovertheribs.

Yield:6servings,eachwithroughly3gramsofcarbohydrates,atraceoffiber(dependingonhowmuchoftheliquidyoueat),and48gramsofprotein.

“I’veGotaLife”ChickenThis is remarkably good—sweet and tangy and fruity. It takes just about thewhole15minutes—about12togetitintothepotandanothercoupleatthefar

endforthickeningthesauce—butit’sworthit.

3to31/2pounds(1.3to1.6kg)bone-inchickenpartsofyourchoice—Iuselegsandthighs,butawholecutupchickenwouldworkgreat.

8ounces(225g)slicedmushrooms3tablespoons(45ml)orangejuiceGratedzestofoneorange1tablespoon(6g)chickenbouillonconcentrate1/2teaspoonpepper1can(8ounces,or225g)cantomatosauce2tablespoons(28ml)soysauce2tablespoons(3g)Splenda1/2teaspoonblackstrapmolasses2teaspoonsmincedgarlicor4clovesgarlic,crushed1teaspoondriedthymeGuarorxanthan

Removetheskinandanybig lumpsoffat fromthechickenand throwit intheslowcooker.(Youcansavetimebybuyingchickenwiththeskinalreadyremoved,butit’smoreexpensive.)Dumpthemushroomsontop.

Mix together the orange juice, orange zest, bouillon, pepper, tomato sauce,soy sauce, Splenda,molasses, garlic, and thyme and dump it on top of thechickenandmushrooms.Coverthepot,setittoLow,andletitcookfor5to6hours.

Whenit’sdone,pull thechickenoutandput itonaplatter.Usetheguarorxanthantothickenupthesauceinthepotandserveitwiththechicken.

Yield: 5 or 6 servings. Assuming 6 servings, each will have 8 grams ofcarbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs(assumingyoueatallofthegravy)and31gramsofprotein.

SlowCookerBreweryChickenandVegetablesThereareplentyofvegetablesinhere,soyoudon’tneedathingwithit,exceptmaybesomebreadforthecarb-eatersinthefamily.Andthegravycomesoutabeautifulcolor!

8 ounces (225 g) turnips (two turnips roughly the size of tennis balls),

peeledandcutinchunks2stalkscelery,sliced1mediumcarrot,scrubbedandsliced1/2mediumonion,sliced1tablespoon(6g)chickenbouillonconcentrate2 1/2 to 3 pounds (1.1 to 1.3 kg) cut-up chicken—I use leg and thighquarters,cutapartatthejoint.

1 can (12 ounces, or 355 ml) very low-carb light beer—Miller Lite,Milwaukee’sBestLight,orMichelobUltra1can(14.5ounces,or410g)candicedtomatoeswithgreenchiliesGuarorxanthan(optional)

Saltandpepper

Just put the turnips, celery, carrot, onion,bouillon, andchicken in the slowcookerintheordergiven.Pourthebeerandthetomatoesoverthelot,coverit,andsettheslowcookertoLow.Cookfor8to9hours.

When it’s done,use tongs topull out the chickenandplace it on a servingplatter.Then,usingaslottedspoon,scoopoutthevegetables.Put11/2cups(340g)ofthemintheblenderandpiletherestonandaroundthechickenontheplatter.Scoopout11/2to2cups(355to475ml)oftheliquidleftintheslowcookerandputit intheblenderwiththevegetables.Puréetheveggiesandbrothandthickenthemixturealittlemorewiththeguarorxanthan,ifitseems necessary. Salt and pepper to taste and serve as a sauce with thechickenandvegetables.

Yield: 5 or 6 servings. Assuming 5 servings, each will have 8 grams ofcarbohydratesand2gramsoffiber,foratotalof6gramsofusablecarbsand36gramsofprotein.

ChickenChiliVerdeThisismarvelousandareallynicechangefromthetraditionalbeefchili.

11/2pounds(680g)boneless,skinlesschickenbreasts11/2cups(384g)bottledsalsaverde1/2mediumonion,chopped1bayleaf1/2teaspoonpepper1teaspoongroundcumin1teaspoonmincedgarlicor2clovesgarlic,crushed

1to2tablespoons(9to18g)jarred,slicedjalapeños*2teaspoonschickenbouillonconcentrateGuarorxanthan(optional)Sourcream

ShreddedMontereyJackcheeseChoppedfreshcilantro

*Iused2tablespoons(18g),anditcameoutfairlyhot.

Just plunk the chicken breasts into your slow cooker and throw the salsaverde,onion,bayleaf,pepper,cumin,garlic,jalapeños,andbouillonontop.Coverit,setittoLow,andletitcookfor9to10hours.

Whenthetime’sup,takeaforkandshredthechickenrightthereinthepot,whichwillnowbeveryeasytodo.Stiritup,thickenthechilialittlewiththeguarorxanthanifyouthinkitneedsit,andservewithsourcream,shreddedcheese,andchoppedcilantroontop.

Yield:5servings,eachwith7gramsofcarbohydrates,atraceoffiber,and31gramsofprotein(beforeaddinggarnishes).

Note: Leftover Chicken Chili Verde makes great omelets, especiallycombinedwithMontereyJackcheese!

chapterten15-MinuteSideDishes

I think these side dishes make very nice accompaniments to simple proteindishes—a grilled or pan-broiled steak or chop, a rotisserie chicken from thegrocerystore,orsomethinglikethat.Ofcourse,ifyoudobotha15-minutesidedishanda15-minutemaincourse,you’relookingatabitmorethan15minutestotalcookingtime(althoughnotnecessarily30minutes,sinceyoumaywellbeabletomulti-task).Whenyoudon’tfeelliketakingthetimeandefforttomakeoneoftheseside

dishes,orwhenyourentire15minutesisgoingintomakingyourmaincourse,the easiest sides are frozen vegetables or bagged salad with bottled dressing.Thereisnothingwrongwitheitherofthese,andwe’lltalkalittleaboutthemattheendofthechapter.

We start this section with a couple of basic recipes that every low-carberneeds. These are taken from my previous book, 500 Low-Carb Recipes:Fauxtatoes, a cauliflower purée that makes a great substitute for mashedpotatoes,andCauliflower“Rice,” cauliflower run through theshreddingbladeof a food processor. These two recipes are repeated because they’re great forservingwithanydishthathasasauceorgravy.Eitheroneoftheseistheobviousside,forinstance,withanyoftheslowcookerdishesthatmakesalotofgood,flavorfulgravy.

After these tworecipes,you’ll findavarietyofways toseasonCauliflower“Rice”—I’vebecomequiteenchantedwith thiswonderful food,asyou’ll see!All these recipes start the same way—you run a half a head of cauliflowerthrougha foodprocessor’s shreddingbladeandmicrowave it. If, likeme,youdiscover that you’re very fond of this wonderfully versatile food, you mightconsider running a couple of heads of cauliflower through the food processorover theweekendandstoringtheresultantcauliflower“rice”ina largezipper-lockbagintherefrigeratortodrawonthroughtheweek.However,alloftheserecipesfitintothe15-minutelimit,includingtheminuteortwoneededtoshredthecauliflower.

There are also recipes here where the cauliflower is sliced or chunked.Indeed, there are more recipes for cauliflower than any other vegetable herebecausecauliflowerisTheGreatFoolerandmakesaterrificsubstituteforrice,potatoes,andevenbulgarwheatornoodles.Andofcourse,cauliflowerismore

nutritiousthananyofthese!Bytheway,don’tbothercuttingthecoreoutofthecauliflower—justtrimoff

theleavesandtheverybaseofthestem,whackthewholethingintochunks,andshredupthecoreandstemalongwiththeflowerets.Ifyoucorethecauliflower,itwillstillworkfine,buttheyieldfortheserecipeswillbesomewhatless.

CauliflowerPuree,a.k.a.FauxtatoesThis is a wonderful substitute for mashed potatoes with any dish that has agravyorsauce.Feelfree,bytheway,tousefrozencauliflowerinstead;itworksquitewellhere.

1headcaulifloweror11/2pounds(680g)frozencauliflower4tablespoons(55g)butterSaltandpepper

Putthecauliflowerinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28ml)ofwater,andcover.NukeitonHighfor10to12minutesor until quite tender but not sulfury smelling. (Youmay steam or boil thecauliflower,ifyouprefer.)Drainitthoroughlyandputitthroughtheblenderorfoodprocessoruntilit’swellpuréed.Addbutter,salt,andpeppertotaste.

Yield:Atleast6generousservings,eachwith5gramsofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbsand2gramsofprotein.

FauxtatoeswithChèvreandPeasThisisanunexpectedupgradetoFauxtatoes,andthetexturalandcolorcontrastofthepeasaddsalotofinterest.

1/2headcauliflower1/2cup(75g)frozenpeas4ounces(115g)chèvre(goat)cheesesaltandpepper

MicrowavecauliflowerasforFauxtatoes.Seepage232.

Inthemeantime,putthepeasinasmall,microwaveabledish,addateaspoonorsoofwater,andcover.

Whenthecauliflowercomesoutofthemicrowave,putthepeasinandgivethemjust2minutesonhigh.

Inthemeantime,drainandpureethecauliflowerwiththechèvre.Whenthepeasaredone, stir them in, too (don’tpuree!), salt andpepper to taste, andserve.

Yield: 4 servings, each with 108 calories, 6 grams fat, 8 grams protein, 6gramscarbohydrate,3gramsdietaryfiber,and3gramsusablecarb.

Cauliflower“Rice”This iswith thanks toFranMcCullough! Igot this idea fromherbookLivingLowCarb,andit’sservedmeverywell,indeed.

1/2headcauliflowerButter(optional)

Simplyput thecauliflowerthroughyourfoodprocessorusingtheshreddingblade.Thisgivesatexturethat isremarkablysimilar torice.Youcansteamthis,microwaveit,orevensautéitinbutter.Ivirtuallyalwaysmicrowaveit,usually for 7 minutes on High, as you’ll see in all the following recipes.Whateveryoudo,though,don’tovercookit!

Yield:Thisisatleast3or4servings.Assuming3servings,eachwillhave5gramsofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbsand2gramsofprotein.

BlueCheese-Scallion“Risotto”Since West Coasters call scallions “green onions,” I toyed with calling this“Blue-Green ‘Risotto’.”Making risottooutof cauliflower “rice” isoneof thebestideasI’veeverhad!

1/2headcauliflower8scallions,thinlysliced2/3cup(100g)dicedgreenbellpepper1tablespoon(14g)butter1tablespoon(15ml)oliveoil1teaspoonchickenbouillonconcentrate1/4cup(60ml)drywhitewine

1/4cup(30g)crumbledbluecheese1/4cup(25g)gratedParmesancheese2tablespoons(28ml)heavycream

Putthecauliflowerthroughthefoodprocessorusingtheshreddingblade.Putitinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

Whilethat’snuking,slicethescallionsanddicethepepper.Then,inalarge,heavyskilletovermediumheat,startsautéingthescallionsandpepperinthebutterandoil.

Whenthemicrowavegoes“ding,”removethecaulifloweranddrainit.Whenthegreenpepperisstartingtogetsoft,addthecauliflowertotheskilletandstiritin.Thenstirinthebouillon,whitewine,bluecheese,Parmesancheese,andheavycream.Cookforanother3to4minutesandserve.

Yield:5servings,eachwith4gramsofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand4gramsofprotein.

Mushroom“Risotto”Man,isthisgood!It’soneofthebestsidedishesI’veevercomeupwith.

1/2headcauliflower3tablespoons(42g)butter1cup(70g)slicedmushrooms1/2mediumonion,diced1teaspoonmincedgarlicor2clovesgarlic2tablespoons(28ml)dryvermouth1tablespoon(6g)chickenbouillonconcentrate3/4cup(75g)gratedParmesancheeseGuarorxanthan2tablespoons(8g)choppedfreshparsley

Runthecauliflowerthroughthefoodprocessorusingtheshreddingblade.Putthecauliflowerinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

While thecauliflowerisnuking,melt thebutterovermedium-highheatand

addthemushrooms,onion,andgarlicandsautéthemalltogether.

Whenthecauliflowerisdone,pullitoutofthemicrowaveanddrainit.Whenthemushroomshavechangedcolorandarelookingdone,addthecauliflowerandstireverythingtogether.Stirinthevermouth,bouillon,andcheeseandletthewholethingcookforanother2to3minutes.Sprinklejustalittleguarorxanthanoverthe“risotto,”stirringall thewhile, togiveitacreamytexture.Stirintheparsleyandserve.

Yield:5servings,eachwith4gramsofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand6gramsofprotein.

Artichoke“Risotto”Bringhomearotisseriechickenfromthegrocerystore,servethisalongsideit,andthefamilymaygetconfusedandthinkit’sSunday.

1/2onion,diced3tablespoons(45ml)oliveoil1/2headcauliflower1cup(235ml)drywhitewine3teaspoons(6g)chickenbouillonconcentrate1/2teaspoonchoppedgarlic2/3cup(200g)cannedartichokehearts,drainedandchopped1/2cup(50g)gratedParmesancheese2tablespoons(28ml)heavycreamsaltandpeppertotaste

First start theonion sautéing in theoliveoil in a big, heavy saucepanovermedium-lowheat.

Trimtheleavesandtheverybottomofthestemoffyourhalfofacauliflowerand run it through theshreddingbladeofyour foodprocessor.Gostiryouronions!Youdon’twantthemtobrown.

Nowdumptheresultingcauli-riceintoamicrowaveablecasserolewithalid(oryoucanplaceamicrowaveableplateontop).Addacoupleoftablespoons(28ml)ofwater,cover,andnukeitfor6minutesonhigh.

Okay, back to your sautéing onions. By now they should be turning

translucent.Addthewhitewine,thebouillonconcentrate,andthegarlicandturn theburnerup tohigh.Youwant tobring it to aboil and then turn theburnerdownjustenoughtokeepthemixtureboilingwithoutboilingover.

Whilethewinemixtureisreducing,chopyourartichokeheartsandmeasureyourParmesanandcream.

Somewhere inhere,yourmicrowavewillbeep.Removeyourcauli-riceanduncoverittostopthecooking.

Whenyourwinehascookeddowntoabout1/4ofitsoriginalvolume,addthecauli-rice, artichoke hearts, Parmesan, and cream. Stir it all up, salt andpeppertotaste,andserve.

Yield: 5 servings, eachwith 195 calories, 13 grams fat, 6 grams protein, 7gramscarbohydrate,2gramsdietaryfiber,and5gramsusablecarb.

Saffron“Rice”Whatabrilliantcolor thishas! It lookssobeautifulonyourplateand isgoodwithanymaindishthat’salittlefruity-spicy.

1/2headcauliflower1teaspoonsaffronthreads1/4cup(60ml)water1/2mediumonion,chopped1teaspoonmincedgarlicor2clovesgarlic,crushed2tablespoons(28g)butter2teaspoonschickenbouillonconcentrate1/4cup(25g)choppedtoastedalmonds

Runthecauliflowerthroughthefoodprocessorusingtheshreddingblade.Putthecauliflowerinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

Startsoaking thesaffron threads in thewater.While that’shappening,sautétheonionandgarlicinthebutterovermediumheatinalarge,heavyskillet.

When the cauliflower is done, remove it from themicrowave, drain it, andadd it to the skillet. Pour in the water and saffron and stir in the chicken

bouillonconcentrate.Let thewholethingcooktogetherforaminuteor twowhileyouchopthealmonds.Stirthealmondsintothe“rice”andserve.

Yield: 5 servings of brilliantly yellow “rice,” each with 4 grams ofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand2gramsofprotein.

Variation:Traditionally,saffronricehasraisinsinit.Ifyoucanaffordtheextracarbohydrates—if,forinstance,you’reservingaverylow-carbmain dish—you can stir in 3 tablespoons (27 g) of raisins with thesaffron and water. Each serving of this version will have 8 grams ofcarbohydratesand1gramoffiber,foratotalof7gramsofusablecarbsand2gramsofprotein.

Note:Saffron is themostexpensive spice in theworldandwithgoodreason.Eachsaffronthreadisthestamenofaparticularkindofcrocusflower.There are four per flower, and they all have to be plucked byhandwithtweezers.Ittakes50,000ofthemtomakeapound(455g)ofsaffron! Luckily, small quantities of saffron make a big impact on adish.Dolookforsaffroninastorethatsellsbulkspices—manyhealthfoodstoresdo.At least thatwayyou’renotpayingextra for that littleglassjar.

Chicken-Almond“Rice”ThisisgreatforallofyouwhomissRice-a-Roniandsimilarproducts.Andit’sterrificwithasimplerotisseriedchicken.

1/2headcauliflower1/2mediumonion,chopped2tablespoons(28g)butter1tablespoon(6g)chickenbouillonconcentrate1teaspoonpoultryseasoning1/4cup(60ml)drywhitewine1/4cup(23g)slicedor(28g)sliveredalmonds

Runthecauliflowerthroughthefoodprocessorusingtheshreddingblade.Put

thecauliflowerinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

While that’s cooking, sauté the onion in 1 tablespoon (14 g) of butter in alarge,heavyskilletovermedium-highheat.

Whenthecauliflowerisdone,pullitoutofthemicrowave,drainit,andadditto the skillet.Add the chicken bouillon concentrate, poultry seasoning, andwineandstir.Turntheburnerdowntolowheat.

Let that simmer for a minute or two while you sauté the almonds in theremaining tablespoon (14 g) of butter in a small, heavy skillet. When thealmondsaregolden,stirthemintothe“rice”andserve.

Yield:5servings,eachwith4gramsofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand2gramsofprotein.

Note: Sunkist nowputs out sliced, toasted almonds in various flavorsunder thename“AlmondAccents.”Feel free touse these tovary thisdish!

BeefandBacon“Rice”withPineNuts

1/2headcauliflower4stripsbacon1/2mediumonion,chopped1tablespoon(15ml)beefbouillonconcentrate2tablespoons(31g)tomatosauce2tablespoons(18g)toastedpinenuts2tablespoons(8g)choppedfreshparsley

Runthecauliflowerthroughthefoodprocessorusingtheshreddingblade,putitinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,coverit,andnukeitonHighfor7minutes.

Whilethat’scooking,cutthebaconintolittlepieces—kitchenshearsaregoodforthis—andstartthelittlebaconbitsfryinginaheavyskilletovermedium-

highheat.Whenalittlegreasehascookedoutofthebacon,throwtheonioninto the skillet. Fry them until the onion is translucent and the bacon isbrownedandgettingcrisp.

Bynow the cauliflower shouldbedone.Drain it and throw it in the skilletwith the bacon and onion. Add the beef bouillon concentrate and tomatosauce and stir the whole thing up to combine everything—you can add acouple of tablespoons (28 ml) of water, if you like, to help the liquidflavoringsspread.

Stirinthepinenutsandparsley(youcanjustsnipitrightintotheskilletwiththosekitchenshears)andserve.

Yield: 4 or 5 servings. Assuming 4 servings, each will have 3 grams ofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand4gramsofprotein.

AlfredoinaFlashThisissoeasyandsogood!Ifigurethisfortwoservingsasasidedish,butwiththiscarbandcaloriecountyoucouldeat thewhole thing. I like this forahotsnack.

1packagetofushirataki,fettucciniwidth1/4cup(50g)chiveflavorwhippedcreamcheese1tablespoon(5g)gratedParmesancheese

Snipopenyourshiratakianddumptheminastrainer.Givethemarinse,snipacrossthemacoupleoftimeswithyourkitchenshears,andplunktheminamicrowaveablebowl.Nukeonhighforaminute.

Pullyournoodlesoutofthemicrowaveanddrainthemagain.Nukeasecondtimeforaminuteonhighanddrainagain.

Stirinthechivecreamcheese;itshouldmeltintothehotnoodles,butifyouneedtoyoucouldgivethewholethinganother30secondsinthemicrowave.

StirintheParmesanandserve.

Yield:2servings,eachwith81calories,8gramsfat,2gramsprotein,1gram

carbohydrate,tracedietaryfiber,and1gramusablecarb.

SesameNoodlesHaveyougotaChinesefoodjones?Here’syourdish!Thisservesfourasasidedish, but it makes a nice, light supper for two. And there’s no law againsthalvingtherecipeifit’sjustyou—butifyoumakethewholething,you’llhaveleftoverstoreheattomorrow,youknow.

2packagesshiratakinoodles,spaghettiwidth2teaspoonschoppedgarlic2tablespoons(28ml)coconutoil2tablespoons(32g)naturalpeanutbutter4tablespoons(60ml)ricevinegar4tablespoons(60ml)soysauce2tablespoons(28ml)darksesameoil2tablespoons(3g)Splenda,ortheequivalentinliquidSplenda1/2teaspoonchiligarlicpaste,ortotaste

Drain and rinse the shirataki. Snip across them a few times, put them in amicrowaveablebowlbig enough to eventually toss them in, andnuke themfor1minute30seconds.

Inthemeantime,combineeverythingfromthegarlicthroughthechilipasteinasmallsaucepanoverlowheat.

Whenthemicrowavebeeps,re-drainthenoodles,putthembackinthebowl,andgivethemanother1minute30secondsonhigh.

Whisk your sauce over low heat until it’s smooth and thick—itwon’t takelong.

When themicrowave beeps again, drain the noodles one last time and putthembackintheirbowl.Pouronthesauceandtoss.

Slice up the scallions really quick. Serve the noodles with the scallionscatteredontop.

Yield: 4 servings, eachwith 205 calories, 18 grams fat, 4 grams protein, 9gramscarbohydrate,3gramsdietaryfiber,and6gramsusablecarb.

Not-Quite-Middle-EasternSaladHereshreddedcauliflowerstandsinforbulgarwheatinsteadofrice.Thissaladis incredibly delicious, incredibly nutritious, and quite beautiful on the plate.Plus it gets better after a couple of days in the fridge, so taking an extra fewminutestodoublethebatchisdefinitelyworthit.

1/2headcauliflower2/3cup(93g)slicedstuffedolives*7scallions,sliced2cups(60g)triple-washedfreshspinach,finelychopped1stalkcelery,diced1smallripetomato,finelydiced4tablespoons(16g)choppedparsley1/4cup(60ml)oliveoil1teaspoonmincedgarlicor2clovesgarlic,crushed1tablespoon(15ml)redwinevinegar2tablespoons(28g)mayonnaiseSaltandpepper

*Youcanbuyslicedstuffedolivesinjars.

Runthecauliflowerthroughthefoodprocessorusingtheshreddingblade,putitinamicrowaveablecasserole,addacoupleoftablespoons(28ml)ofwater,coverthedish,andnukeitonHighforjust5minutes.

While that’s cooking, put the olives, scallions, spinach, celery, tomato, andparsleyinalargesaladbowl.

Whenthecauliflowercomesoutofthemicrowave,dumpitinastrainerandruncoldwateroveritforamomentortwotocoolit.(Ifyoudon’tcareaboutyoursaladbeingreadytoeatin15minutes’time,youcanletthecauliflowercool,uncovered,instead.)Drainthecauliflowerwellanddumpitinwithalltheother vegetables.Add theoil, garlic, vinegar, andmayonnaise and toss.Saltandpeppertotaste,tossagain,andserve.

Yield:6servings,eachwith5gramsofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbsand1gramofprotein.

CauliflowerParmesanThisiswonderfulwithasimplebroiledorgrilledsteakandeasytomakewhilethatsteakiscooking.

1/2headcauliflower1/2cup(120ml)heavycream1/2cup(50g)gratedParmesancheeseSaltandpepper

Runthecauliflowerthroughtheslicingdiskonyourfoodprocessor.Putitina microwaveble casserole, add a couple of tablespoons (28 ml) of water,cover, andmicrowaveonHigh for 4minutes.When the cauliflower comesout of the microwave, drain it and put it in a large, heavy skillet you’vesprayedwithnonstickcookingspray.Reducetheheattolow.AddthecreamandParmesan,stir,cover,andletthewholethingsimmerfor5minutesorso.Saltandpeppertotasteandthenserve.

Yield:4servings,eachwith2gramsofcarbohydrates,atraceoffiber,and5gramsofprotein.

CauliflowerProvencalIhadsomethingsimilartothisattheBrattleboro,VermontfoodcoopandknewIcouldcloneit.It’sgreathotorcold.

1/2headcauliflower24cherrytomatoes12kalamataolives1/4cup(15g)mincedfreshparsley2tablespoons(18g)capers,drained

6tablespoons(90ml)extravirginoliveoil3tablespoons(45ml)lemonjuice1teaspoonchoppedgarlicsaltandpepper

Whackyourcauliflowerintochunksabout1to2inches(2.5to5cm)across.Throw them in a microwaveable casserole with a lid, add a couple oftablespoons(28ml)ofwater,cover,andnukeonhighfortenminutes.

Inthemeantime,halvethecherrytomatoes,pitandchoptheolives(justcrushthemwithyourthumbandflickoutthepits),andchoptheparsley.Throwitallinabigmixingbowl.Addthecapers,too.

Measureandcombinetheoliveoil,lemonjuice,andgarlicandmixtogether.

Okay,thecauliflower’sdone.Drainitwell,addittothebowl,andpourinthedressing.Tossitallupandservehotorcold.

Yield:4to5servings,assuming4,eachwillhave254calories,24gramsfat,2gramsprotein,11gramscarbohydrate,3gramsdietaryfiber,and8gramsusablecarb.

LittleMama’sSideDishThisis just thethingwithasimpledinnerofbroiledchopsorasteak,andit’sevengoodallbyitself.It’sbeautifultolookat,too,whatwithallthosecolors.

4slicesbacon1/2headcauliflower1/2greenpepper1/2mediumonion1/4cup(35g)slicedstuffedolives*

*Youcanbuyslicedstuffedolivesinjars.

Chopthebaconintosmallbitsandstartitfryinginalarge,heavyskilletovermedium-highheat.(Givetheskilletasquirtofnonstickcookingsprayfirst.)Chopthecauliflower intobitsabout1/2 inch(1.3cm)chunks.Chopup thestem, too; no need to waste it. Put the chopped cauliflower in amicrowaveablecasserolewitha lid,addacoupleof tablespoons (28ml)of

water,cover,andmicrowavefor7minutesonHigh.

Givethebaconastir; thenit’sbackto thechoppingboard.Dice thepepperandonion.Bynowsomefathascookedoutofthebaconanditisstartingtobrownaroundtheedges.Addthepepperandoniontotheskillet.Sautéuntiltheonionistranslucentandthepepperisstartingtogetsoft.

By the time that confluence of events transpires, the cauliflower should bedone.Add it to the skilletwithout draining, and stir—the extra little bit ofwaterisgoingtohelptodissolvetheyummybaconflavorfromthebottomoftheskilletandcarryitthroughthedish.

Stirintheolives,letthewholethingcookanotherminutewhilestirring,andthenserve.

Yield: 4 or 5 servings. Assuming 5 servings, each will have 3 grams ofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand2gramsofprotein.

EasyGarlicCreamedSpinachThisisabouttheeasiestcreamedspinacheverandquitegoodtoo.

2boxes(10ounces,or280g)frozenchoppedspinach,thawedor2boxes(10ounces,or280g) triple-washedfreshspinach1 tablespoon(14g)butter

1package(5.2ounces,or145g)creamygarlic-herbcheese,likeBoursinorAlouette

Ifyou’reusing fresh spinach,youmightcoarselychop it,quickly.Melt thebutterinalarge,heavyskilletandaddthespinach.Cook,stirring,for3to4minutes—youwant fresh spinach just barelywilted and frozen spinach justwell-heatedthrough.

Cutthecheeseintoafewchunksandaddittotheskillet.Stiruntilthecheeseiscompletelymeltedandthenserve.

Yield:6servings,eachwith4gramsofcarbohydratesand3gramsoffiber,foratotalof1gramofusablecarbsand4gramsofprotein.

SourCreamSpinachMyhusbandlikedthissomuchthatheyummeddownthewholebatch.

1package(10ounces,or280g)packagefrozenchoppedspinach1/4mediumonion2tablespoons(28g)butter1/3cup(77g)sourcream1teaspooncidervinegar

Unwrapthespinachandputitinamicrowaveablecasserolewithalid.Addacouple of tablespoons (28 ml) of water, cover, and zap it on High for 5minutes.

Meanwhile,inalarge,heavyskillet,startsautéingtheonioninthebutterovermedium-highheat.

Whenthemicrowavegoes“ding,”checktoseeif thespinachisdone—youwant itgoodandhotright throughbutnotcookedtodeath.If there’sstillacoldspotinthemiddle,stiritandputitbackforanother2minutesonHigh.

When the spinach is cooked and theonion is translucent, drain the spinachand stir it into the onion, combining well. Stir in the sour cream and thevinegar,heatitthroughwithoutlettingitsimmer,andthenserve.

Yield:3servings,eachwith6gramsofcarbohydratesand3gramsoffiber,foratotalof3gramsofusablecarbsand4gramsofprotein.

SpinachwithFetaandPineNutsThisisgoodwithanyMediterranean-stylemaindish.

10ounces(280g)frozenchoppedspinach1/2mediumonion2tablespoons(28ml)oliveoil2 tablespoons (18 g) pine nuts, toasted (My grocery store carries themalreadytoasted.)

1teaspoonchoppedgarlic1/3cup(50g)crumbledfetacheese

Throwyourblockofspinachinamicrowaveablecasserolewithalid,addacouple of tablespoons (28 ml) of water, and cover. Nuke it on high for 6minutes.

Inthemeantime,chopyourhalfanonion;Iusedmylittlefoodprocessor.Putyourbig,heavyskilletoveramedium-lowflameandstartsautéingtheonion.

Ifyoudidn’tbuyyourpinenutsalreadytoasted(veryconvenient!),putthemina littleskillet,dry,overmediumlowheat;don’tforget tostir themeverycoupleofminutesoratleastshaketheskillet.

Okay,yourmicrowavehasbeeped.Stirupthespinach.Ifyourmicrowaveislikemine,itwon’tbehotthroughyet.Breakupwhat’sleftoftheblockandnuke for another 3 to 4minutes.Go back to your skillets!You don’twantanythingtoburn.Ifyouronion’s translucent, turntheheatoff.Ditto ifyourpinenutshaveatouchofgold.

Whenyourspinachisdone(butnotovercooked,hotclear throughwilldo),drainitquitewellandstiritintotheonion.Addthegarlicandstiritin.Thenstirinthefeta.Servewiththetoastedpinenutsontop.

Yield: 3 servings, eachwith 187 calories, 16 grams fat, 7 grams protein, 7gramscarbohydrate,3gramsdietaryfiber,and4gramsusablecarb.

Lemon-MustardAsparagusThisisasimplevariationofthetraditionalAsparaguswithLemonButterin500Low-CarbRecipes.

1pound(455g)asparagus3tablespoons(42g)butter11/2teaspoonslemonjuice11/2teaspoonsspicybrownorDijonmustard

Snap the ends off the asparagus spearswhere they break naturally. Put theasparagusinamicrowaveablecasseroleorlayitflatinaglasspieplate.Addacoupleoftablespoons(28ml)ofwater,cover(useplasticwraporaplatetocoverapieplate),andmicrowaveonHighfor3to4minutes.

Whiletheasparagusiscooking,meltthebutteroverlowheatandstirinthe

lemon juiceandmustard. (Ifyouprefer,youcanwaituntil theasparagus iscooked and melt the butter in the microwave, too.) When the asparaguscomesoutofthemicrowave,uncoveritrightawayoritwillcontinuetocookandbecomegrayandmushywithin5minutes!Arrangeon4servingplatesanddividethelemon-mustardsaucebetweentheservings.

Yield:4servings,eachwith3gramsofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand2gramsofprotein.

AsparaguswithSoyandSesameMayonnaiseServe this with fish for a fast and elegant company meal. It’s super-easy todoubleoreventriple.

1pound(455g)asparagus1/2cup(115g)mayonnaise2teaspoonssoysauce1teaspoondarksesameoil1scallion1/4teaspoonchiligarlicsauce

Snaptheendsofftheasparaguswheretheywanttobreaknaturally.PuttheminamicrowavesteameroraPyrexpieplate.Addacoupleoftablespoons(28ml)ofwater,cover,andnukeonhighfor5minutes.

Inthemeantime,assembleeverythingelseinyourfoodprocessorwiththeS-bladeinplaceandrununtilthescallionispulverized.

Thestandardway toserve this is togiveeveryoneapuddleofsauce todiptheirasparagusin.Thefancywayistospoonthesauceintoabaggie,snipateenybitoffthecorner,andpipeartisticsquigglesofsauceoveryourplatesofasparagus.

Bytheway,ifyounuketheasparagusearlierinthedayandthenchillit,thismakesanicesalad.

Yield: 3 servings, eachwith 298 calories, 33 grams fat, 3 grams protein, 4gramscarbohydrate,2gramsdietaryfiber,and2gramsusablecarb.

AparagusParmesan

If you’re paying really close attention, you’ll notice that this is the asparagusfromtheAsparagiAll’uovo(seepage52),withouttheeggs.It’sagreatsidedishwithasimplechickenbreast.

1pound(455g)asparagus1/2teaspoonmincedgarlicor1clovegarlic,crushed1/4cup(60ml)oliveoilSaltandpepper1/2cup(50g)gratedParmesancheese*

* Using good-quality cheese instead of the cheap stuff in the green shakerpaysoffhere.

Snapthebottomsofftheasparagusspearswheretheybreaknaturally.Puttheasparagusinamicrowaveablecasseroleoraglasspieplate.Addacoupleoftablespoons (28ml)water, cover (useplasticwraporaplate tocoverapieplate),andmicrowaveonHighfor3to4minutes.

Whiletheasparagusiscooking,stirthegarlicintotheoliveoil.

Whentheasparagusisdone,drainit.Ifyouhave4single-servingovenproofdishesthatarelargeenoughtoholdasparagus,they’reidealforthispurpose—divide the asparagus between the 4 dishes. If not, you’ll need to use arectangularglassbakingdish.Arrangetheasparagusin4groupsinthebakingdish,likelittlestacksofcordwood.

Whether you’re using the individual dishes or the single baking dish longenough tohold asparagus,drizzle each servingof asparaguswith thegarlicand olive oil. Salt and pepper lightly and divide the cheese between theservings. Put the asparagus under the broiler, about 4 inches (10 cm) fromlow heat. It’ll need maybe 4 to 5 minutes. When the Parmesan cheese istouchedwithgold,serve.

Yield:4servings,eachwith3gramsofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand6gramsofprotein.

SimpleGrilledAsparagusSomething about the grilling process accentuates the flavor of this dish. Feelfreetodothisoveryouroutdoorgrillinthesummer,bytheway.

1pound(455g)asparagus2to3tablespoons(28to45ml)oliveoilSaltandpepper

Preheatyourelectrictabletopgrill.

Snaptheendsofftheasparagusspearswheretheybreaknaturally.Placetheasparagus on a large plate, drizzle the olive oil over it, and then turn it allaboutwithcleanhands,soeachspeariscoatedwitholiveoil.Saltandpepperit.

Lay the asparagusonyourgrill.Howmuchwill fit at oncewill dependonhowbigagrillyouhave;minewillfitmostofapound(455g).Letitcookfor5to6minutesandthenserve.

Yield:4servings,eachwith3gramsofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbsand1gramofprotein.

AsparagusBaconBundlesThisdishtastesgreatandhasacool-lookingpresentation,toboot!

1pound(455g)pencil-thinasparagus7slicesbacon

Preheatyourelectrictabletopgrill.

Snaptheendsofftheasparagusspearswheretheybreaknaturally.Dividetheasparagus into7bunchesandwrapa sliceofbacon ina spiralaroundeachbunch.(Inotherwords,don’tletthebaconoverlapitself,butcoverasmuchof the asparagusbundle asyou can.)Place the asparagus-baconbundlesonthegrill.Howmanywillfitwilldependonhowbigyourgrill is;minewilljustfitall7.Closethegrill,letthemcookfor7minutesoruntilthebaconisdonethrough,andserve.

Yield:7servings,eachwith2gramsofcarbohydratesand1gramoffiber,foratotalof1gramofusablecarbsand3gramsofprotein.

BlueSlawThisisareallyunusualtwistonslaw.

4cups(360g)baggedcoleslawmix3tablespoons(45g)plainyogurt1tablespoon(15g)sourcream1/4cup(14g)mayonnaise2tablespoons(16g)crumbledbluecheese

Justmixeverythingtogether—that’sall!

Yield: 4 or 5 servings. Assuming 4 servings, each will have 5 grams ofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbsand3gramsofprotein.

Note: If youwant, you can streamline this further by substituting 1/2cup(115g)bottledbluecheesedressing,but it’s likely tohavea littleaddedsugar.Notmuch,butalittle.

HotandSweetMostlyAsianSlawThis ismostly Asian because of that hot wax pepper. You could use anothermildlyhotpepper in itsplace—anAnaheim,maybe,but that stillwouldn’tbeAsian.Itwouldstillbegood,though.

1hotwaxpepper(akabananapepper)1mediumcarrot1bag(14ounces,or390g)coleslawmix1/4cup(4g)mincedcilantro1/4cup(60ml)ricevinegar1/4cup(6g)Splenda,oritsequivalentinsweetness1tablespoon(15ml)darksesameoil

Splityourpepperdownthemiddle,removetheseeds,andsliceitcrosswise,very thin.Shredyourcarrot, too,andminceyourcilantro.Throwtheminamixingbowlwiththebaggedcoleslawmix.

Mix together thevinegar,Splenda, and sesameoil andpourover the salad.Tosswellandserve.

Yield: 4 servings, each with 73 calories, 4 grams fat, 2 grams protein, 10gramscarbohydrate,3gramsdietaryfiber,and7gramsusablecarb.

Note:Don’tforgettowashyourhandswellafterhandlingthepepper.

OrangeGreenSaladThisone’sgoodwithanythingMexicanorSouthwesterninflavor.

8ounces(225g)baggedmixedgreens—Ilikehalfromaine,halfredleaflettuce.

1/2cup(8g)choppedcilantro1/4sweetredonion,thinlysliced2tablespoons(28ml)orangejuice2tablespoons(28ml)whitewinevinegar1/4teaspoonmincedgarlicor1/2clovegarlic,crushed1/4teaspoongroundcumin4 tablespoons (60ml) oil—Ablandoil like canola or peanut is best forthis.

Put the greens, cilantro, and onion in a large salad bowl.Mix together thejuice,vinegar,garlic,andcuminandset itaside.Pour theoilover thesaladandtosswelluntilallthegreensarecoated.Pourintheorangejuicemixture,tossagain,andserve.

Yield:4servings,eachwith6gramsofcarbohydratesand2gramsoffiber,foratotalof4gramsofusablecarbsand2gramsofprotein.

Lime-PeanutCucumberSaladIjustlovecucumbersalad,andIlovepeanutsincucumbersalad!

1/4cup(35g)dry-roastedpeanuts

1/4cup(40g)redonion1/4cup(4g)cilantro1largecucumber1/4cup(60ml)limejuice1/4cup(60ml)ricevinegar1teaspoonchoppedgarlic1/4teaspoonsalt1/4teaspoonSrirachachilisauce2teaspoonsSplenda,ortheequivalentinliquidSplenda

PutthepeanutsinyourfoodprocessorwiththeS-bladeinplaceandpulsetochop.Dumpthemintoalittlebowl.Nowputyouronionandcilantrointhefoodprocessorandpulsetochopthem.Dumpthoseintoamixingbowl.

Swap the S-blade for the slicing blade. Quarter your cucumber lengthwiseandrunitthroughtheslicingblade.Addittothemixingbowlwiththeonionandcilantro.

Mix together the lime juice, rice vinegar, crushed garlic, salt, chili garlicpaste,andSplendaandpourthemoverthesalad.Tosswell.Addthepeanuts,tossagain,andserve.

Yield:4servings,eachwith79calories,5gramsfat,3gramsprotein,8gramscarbohydrate,2gramsdietaryfiber,and6gramsusablecarb.

SpinachSaladwithMapleGlazedBacon,Nectarines,andFetaEven including making the salad dressing, I got this done by the 15 minutebuzzer.Thiswas inspiredbyadescription I saw inmy localpaperof a saladmade during a cooking contest by the best chef in town (David Tallent ofBloomington,Indiana).Ijusttookthedescriptionandranwithit.

4baconslices1/4cup(80g)sugar-freepancakesyrup6cups(180g)babyspinachleaves1/2 nectarine (You could use a peach, but you’d have to peel it, whichtakesanotherminuteortwo.)

1/4cup(75g)crumbledfetacheese1/4smallredonion,slicedpaper-thinMaple-BaconVinaigrette(Seerecipeonpage301.)Firstlet’stakecareof

thebacon:Brush itboth sideswith thepancake syrupand lay itonamicrowavebaconrackorinaPyrexpieplate.Nukeitonhighfor7or8minutes—forsomereasonglazedbacontakeslonger;gofigure.

Now make yourMaple-Bacon Vinaigrette. (See page 301 for the recipe.)Afterthat,diceyourhalfofanectarineandifyoudidn’tbuyyourfetaalreadycrumbled,crumbleit.

Pileyourspinachinabigsaladbowl.Pouronthedressingandtossuntilit’sevenlycoated.Topwiththenectarineandfetaandsnipyournow-crispglazedbaconoverthetop.Fallfacefirstintothesaladbowl.No,Imeanpileiton3or4saladplatesandserve!

Yield:3to4servings,assuming3,eachwillhave287calories,25gramsfat,7 grams protein, 9 grams carbohydrate, 2 grams dietary fiber, and 7 gramsusablecarb.

RedLeafLettucewithMelonandFetaWhatabeautifulsummersaladthisis!Itcouldbeamaindishsalad,too,ifyoushareditbetweenjusttwo.

71/2cups(210g)redleaflettuce,tornup4 tablespoons (60ml)vinaigrette—I likeNewman’sOwnOliveOil andVinegar.

2/3cup(100g)crumbledfetacheese1/2yellowbellpepper,diced2/3cup(107g)purchasedcantaloupecubes2tablespoons(18g)roasted,saltedsunflowerseedkernels

Putlettuceinabigsaladbowl,addvinaigrette,andtoss.Addthefetaandtossagain.Pileonplates,topwiththeotheringredients,andserve.

Yield: 4 servings, eachwith 199 calories, 17 grams fat, 6 grams protein, 8gramscarbohydrate,2gramsdietaryfiber,and6gramsusablecarb.

GorgonzolaandPestoCaesarSaladOh, all right, use another blue cheese if youmust. But being Italian and all,gorgonzolaisbesthere.

6cups(282g)romainelettucehearts,brokenup3tablespoons(45ml)extravirginoliveoil11/2tablespoons(23g)pestosauce1/3cup(40g)crumbledgorgonzolacheese

This issupersimple!Putyourlettuceinabigsaladbowl.Mixtheoliveoiland pesto together and then pour over salad and toss furiously until it’s allevenly coated. Sprinkle the gorgonzola over the whole thing, toss lightlyagain,andserve.

Yield: 4 servings, eachwith 163 calories, 16 grams fat, 4 grams protein, 3gramscarbohydrate,2gramsdietaryfiber,and1gramusablecarb.

QuickWinterSaladThisissogood!It’slikeWaldorfsaladbroughtintothe21stcentury.Thiskeepsverywell in a snap-top container in the fridge, and it is a great choice for apotluckorifyouwanttomakesomethingspecialaheadoftime.

1/4cup(34g)shelledhazelnuts2largeceleryribs1fennelbulb1apple—IusedaGala,anditwasgreat.1/3cup(80ml)oliveoil2tablespoons(22g)brownmustard2tablespoons(28ml)whitevinegar1tablespoon(15ml)lemonjuice1/4teaspoonsaltorVege-Sal1/2teaspoonchoppedgarlic1/4cup(25g)gratedParmesancheese

PutthehazelnutsinaPyrexpieplateandmicrowaveonhighfor2minutesoruntilfragrant—givethema3rdminuteiftheyneedit.

While your hazelnuts are toasting, run your celery and fennel through theslicingblade of your foodprocessor.Cut your apple intomatchstick strips;unlessyouhaveajuliennebladeyou’llhavetodothisbyhand.(TheeasiestwayI’vefoundtodothisistoquarterit,removethecore,andthenseteachquarter,inturn,onyourcuttingboard.Cutstraightdownthroughthequarter,lengthwise—inotherwords, don’t cut it into thinwedges, just evenly thick

slices. Then cut across those to make matchstick strips.) Throw all yourveggiesinabigsaladbowl.

Bynowthemicrowavehasbeeped.Pullyourhazelnutsoutandletthemcoolafewminutes.

Measure the olive oil,mustard, vinegar, lemon juice, and salt orVege-Sal.Crushthegarlicandthrowitin,too.Whiskeverythingtogetherwellandpouritoverthesalad.Tossuntileverything’sevenlycoated.

Yield:5servings,eachwith231calories,21gramsfat,4gramsprotein,11gramscarbohydrate,3gramsfiber,and8gramsusablecarbs.

VegetablesVinaigretteIfyourgrocerystorecarriesfrozenmixedstir-frypepperswithonions,they’reahandy item to have in the house. This is gorgeous—and tasty, too. A greatchoiceforadinnerparty.

1pound(455g)asparagus3tablespoons(45ml)oliveoil1 bag (1 pound, or 455 g) frozen mixed stir-fry peppers with onions,thawed

1/3cup(80ml)Italianvinaigrettedressing

Snap the endsoffof the asparagus spearswhere theybreaknaturally.Slicethemdiagonallyinto1/2-inch(1.3cm)lengths.

Heattheoilinalarge,heavyskilletorwokoverhighheat.Addtheasparagusandstir-fryfor1to2minutes.Addthepeppers,andcontinuestir-fryinguntilthevegetablesaretender-crisp.Stirinthedressing,letthewholethingcookforanotherminute,andserve.

Yield: 6 to 8 servings. Assuming 8 servings, each will have 7 grams ofcarbohydratesand2gramsoffiber,foratotalof5gramsofusablecarbsand1gramofprotein.

OrangePecanSproutsMyhusbandtookabiteofthese,pointedtohisplate,andsaid,“Youcouldmake

theseagain!”Theyarereallywonderful.

1pound(455g)brusselssprouts1/3cup(37g)choppedpecans3tablespoons(42g)butter1teaspoongratedorangezest3tablespoons(45ml)orangejuice

Trim the stemsof thebrussels sprouts and removeanywiltedouter leaves.Runthesproutsthroughtheslicingbladeofyourfoodprocessor.

Ina large,heavyskilletovermedium-highheat,startsautéingthepecansinthebutter.Afterabout2minutes,addthebrusselssproutsandsautéthetwotogether,stirringeveryfewminutes,untilthesproutssoftenandstarttohaveafewbrownspots.Whilethey’resautéing,youcangratetheorangezestandsqueezetheorangejuice.(Youcouldusebottledorangejuice,butsinceyouneedthezest, too,freshjustmakessense.)Whenthesproutsare tenderandfleckedwithbrown, stir in thezest and juice, cook for just anotherminute,andserve.

Yield:4servings,eachwith12gramsofcarbohydratesand5gramsoffiber,foratotalof7gramsofusablecarbsand4gramsofprotein.

BrusselsandBaconMyhusbandandIthoughtwedidn’tlikebrusselssprouts.Turnedoutwe’donlyhadthemboiledandbuttered—andthat’stheonlywaywedon’tlikethem.Oncewetriedthemfried,itwasaquickjumptosautéed,roasted,andgrilled,andweloved them everywaywe tried them. So if you think you don’t like brusselssprouts,thinkagain!

2baconslices1pound(455g)brusselssproutssaltandpepper

Putyourbig,heavyskilletovermedium-lowheatandsnipthebaconintoitinpiecesnowiderthan1/4inch(6mm).Letthatcook.

Trim the very bottoms of the brussels sprouts and remove any really uglyleaves.Nowgostiryourbacon.

Runyourbrussels sprouts through the slicingbladeofyour foodprocessor.By now your bacon should be getting browned. Dump the sliced brusselssprouts in with the bacon and stir it all up. Cover the skillet and turn theburnerupjustasmidge.

Let the brussels sprouts cook for the remainder of your fifteen minutes,stirringeverycoupleofminutesandthenre-covering.Salt,pepper,andserve!

Yield:3to4servings,assuming4,eachwillhave62calories,2gramsfat,4grams protein, 9 grams carbohydrate, 4 grams dietary fiber, and 5 gramsusablecarb.

MustardyGrilledBrusselsThis recipe really requires frozen, thawed brussels sprouts—they cook fasterthanfreshones.

1/4cup(60ml)oliveoil2tablespoons(22g)brownmustard1/4teaspoonpepper,ortotaste1pound(455g)frozenbrusselssprouts,thawedsalt

Preheatyourelectric tabletopgrill to itshighest temperature; I setmine for425°F(220°C).

Measure the olive oil, mustard, and pepper into a mixing bowl and whiskthemtogether.Dumpinthebrusselssproutsandstirtocoat.

Arrange your brussels sprouts on your grill—I have the big size GeorgeForeman grill with the snap-out grill plates, and it fit a pound of brusselssproutshandily.

Setatimerfor10minutes—longerifyourgrilldoesn’tgetquitesohot.Youwant your brussels sprouts good and dark brown, nearly burnt,where they

touchthegrillplates.

Whentheycomeoffthegrill—useapairoftongs—youcanservethemjustsalted,whichisverynice.Oryoucanputthembackinthemixingbowl,tossthemwiththeresidualoilandmustardmixture,andthenserve.They’resupereitherway.

Yield:3to4servings,assuming3,eachwillhave231calories,19gramsfat,6gramsprotein,13gramscarbohydrate,6gramsdietaryfiber,and7gramsusablecarb.

SuperSimpleGrilledEggplantIreallyworkedatgettingasimple,quickeggplantrecipeinhere.Thiswasmybesttry,buthowmanyservingsyoucanmakeandhowquicklywilldependonthesizeofyourelectrictabletopgrillandhowhotitwillget.Ihaveagood,bigonewithadjustableheat.Nottomentionthatithasgrillplatesthatsnapoutandgointhedishwasher,whichisafinething.

1mediumeggplant,whole1cup(235ml)oliveoil

Start your electric tabletop grill heating to its highest setting; I used 425°F(220°C).

Pourtheoliveoilintoalarge,flatpan.

Sliceyoureggplantcrosswise,about1inch(2.5cm)thick.Asyoucuteachslice,drop it in theoliveoil.Keep slicingandafter a fewseconds, flip theonesalreadyintheoil.Whenthey’reniceandoilybothsides,putthemonthegrill and throw some more eggplant in the oil. You may need more oil;eggplantislikeasponge.

Grilltheeggplantuntilit’sanicebrown;Ilikeitprettywelldone,maybe7to8minutes.Icanfit6slicesonmygrillatatime;figurethat’sthreeservings.Igot4to5servingsalltold,butthesecondbatchcameinpastthe15minutemark.Sothisisa15minuterecipeforthreeorfor6whoonlywantoncesliceofeggplant!

Justsaltandpepperandeatit.It’syummy.

Yield: 4 servings, eachwith 507 calories, 54 grams fat, 1 grams protein, 7gramscarbohydrate,3gramsdietaryfiber,and4gramsusablecarb.

CuminMushroomsThis isasimplyamazingaccompaniment to theMany-PepperSteak (seepage141).It’salsoakilleromeletfilling(seepage35).

8ounces(225g)slicedmushrooms11/2tablespoons(21g)butter11/2tablespoons(23ml)oliveoil1teaspoongroundcumin1/4teaspoonpepper2tablespoons(30g)sourcream

Start sautéing themushrooms in the butter and oil overmedium-high heat.Whenthey’vegonelimpandchangedcolor,stirinthecuminandpepper.Letthe mushrooms cook with the spices for a minute or two, stir in the sourcream,cookjustlongenoughtoheatthrough,andserve.

Yield: 3 or 4 servings. Assuming 3 servings, each will have 4 grams ofcarbohydratesand1gramoffiber,foratotalof3gramsofusablecarbsand2gramsofprotein.

MushroomswithBacon,Sun-DriedTomatoes,andCheeseJustlookingattheingredientsinthetitle,youknowyou’lllovethis!

4slicesbacon8ounces(225g)slicedmushrooms1/2teaspoonmincedgarlicor1clovefreshgarlic1/4cup(14g)dicedsun-driedtomatoes—about10piecesbeforedicing2tablespoons(28ml)heavycream1/3cup(27g)shreddedParmesancheese

Chop up the bacon or snip it upwith kitchen shears. Start cooking it in alarge,heavyskilletovermedium-highheat.Assomegreasestartstocookoutofthebacon,stirinthemushrooms.

Letthemushroomscookuntiltheystarttochangecolorandgetsoft.Stirin

thegarlicandcookfor4to5moreminutes.Stir inthetomatoesandcreamandcookuntilthecreamisabsorbed.Scatterthecheeseoverthewholething,stiritin,letitcookforjustanotherminute,andserve.

Yield: 3 or 4 servings. Assuming 4 servings, each will have 5 grams ofcarbohydratesand1gramoffiber,foratotalof4gramsofusablecarbsand6gramsofprotein.

MushroomsAuGratinThisisjustfantasticwithasteak,andtrytheleftoversinanomelet!Nearlyanyshreddedcheesewouldbegoodhere,sofeelfreetoexperiment.

16ounces(455g)slicedmushrooms—Buythemthatway!3tablespoons(42g)butter2eggyolks1/3cup(77g)sourcream1/4teaspoonsaltorVege-Sal1/4teaspoonpepper1/2cup(58g)shreddedMontereyJackcheese—orswiss,mexicanblend,etc.

In your big, heavy skillet, over medium-high heat, start the mushroomscookinginthebutter.Coverwithatiltedlid.

In themeantime, separate your eggs and find something constructive to dowiththewhites.Stiryourmushroomsandre-cover.Puttheyolksinabowl,add the sour cream, add the salt or Vege-Sal and pepper, and whisk it alltogetheruntilsmooth.Gostiryourmushroomsandagainre-cover.

When the mushrooms have all softened and changed color a bit, turn theburnertolowestheatandstirinthesourcreammixture.Sprinklethecheeseevenlyoverall,re-cover,andletitcookuntilthefifteenminutesisupandthecheeseismelted;thenserve.

Yield:4to5servings,assuming4,eachwillhave228calories,20gramsfat,8 grams protein, 6 grams carbohydrate, 1 gram dietary fiber, and 5 gramsusablecarb.

CheeseandChipotlePortobellosIwasn’tsurewheretoputthese!They’dmakeafineappetizer,agreatsidedish,oryoucouldevenservetwoapieceasalightentree.

6tablespoons(84g)mayonnaise2chipotlechilescannedinadobo6Portobellomushroomcaps6ounces(170g)Swisscheesein6slices

Preheatyourelectrictabletopgrillto350°F(180°C).

Run the chilies and mayo through your food processor. Brush the convexsidesofthemushroomcapswithalittleofthechipotlemayoandthenfillthecavitieswithaspoonfulofthemayo.Puttheminthegrillfilled-sideup.Setatimerfor5minutes.

When the timerbeeps,open thegrill andcovereachmushroomwithSwisscheese—if the slices are bigger than the mushroom caps, tear and overlapthemtofit.Useacuporjartopropthegrilllidjustfarenoughopenthatit’snot touching the cheese and give the mushrooms another minute to 90seconds—justlongenoughtomeltthecheese.

Platethemushrooms,spoontherestofthechipotlemayoontop,andserve.

Yield:6servings,eachwith237calories,20gramsfat,11gramsprotein,7gramscarbohydrate,2gramsdietaryfiber,and5gramsusablecarb.

BriarRose’sArtichokeSaladA cyberpal with the screen name Briar Rose suggested this combination ofingredients to me, and it sounded so phenomenal I just had to play with it.Extraordinary!Iwashard-pressedtoknowwhethertocallthisasidedishoramaindishsalad—it’sinthein-betweenrange,protein-wise.Callitasubstantialsidedishoralightmeal.

1 can (13.75 ounces, or 385 g) quartered artichoke hearts, drained andcoarselychopped

2ounces(55g)slicedpepperoni,slicedinto1/4-inch(6mm)strips

1/4cup(40g)choppedsweetredonion*2tablespoons(6g)choppedfreshbasil1/2cup(60g)crumbledGorgonzola3tablespoons(45ml)extra-virginoliveoil1/2teaspoonmincedgarlicor1clovegarlic,crushed11/2tablespoons(23ml)balsamicvinegar

*Actually,BriarRose doesn’t like this, so leave it out if youwant to. I’mhopelesslydevotedtoredonion.

Simplymixeverythingtogetherandstirwell.That’sit!

I liketoservethisonabedof lettuce,but it’sremarkablygoodrightoutofthemixing bowl. For thatmatter, you could toss itwith lettuce that’s beenbrokenupwellorwithbaggedmixedgreens.Oh,heck,it’shardtothinkofabadwaytoservethis!

Yield:3servings,eachwith11gramsofcarbohydratesand1gramoffiber,for a total of 10 grams of usable carbs (though quite a lot of that is acarbohydratecalled“inulin,”foundinartichokes,whichhasthelowestbloodsugarimpactofanycarbohydrateyetidentified,sothisisactuallyaloteasieronyourbodythanthecarbcountsuggests)and11gramsofprotein.

Tip:Tosavetime,stackupthepepperoniroundsandslicethemseveralatatime.

Note: Gorgonzola is the Italian version of blue cheese (although theveinsareactuallygreenish).It’salittlemilderandcreamierthanalotofblue cheeses, and it’s quite delicious. However, if you can’t findGorgonzola,feelfreetosubstituteyourfavoritebluecheese.

Country-StyleGreenBeansOkay,trulycountry-stylegreenbeansarecookedforabillionhourswithbaconorahamhock,butthathardlymakesfora15-minuterecipe,nowdoesit?Andthisversiontastesverygoodanddown-home.

1pound(455g)frozencutgreenbeans

3slicesbacon4ounces(115g)slicedmushrooms1/2tablespoonbutter1tablespoon(15ml)lemonjuice

Put the beans in a microwaveable casserole with a lid, add a couple oftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor7minutes.

Cut the bacon into little pieces and put it in a large, heavy skillet—I usekitchenshearstosnipitrightintothepan—andstartcookingitovermedium-high heat. When a little grease starts to cook out of the bacon, add themushrooms and butter and cook it all together, stirring frequently, until thebaconisstartingtogetcrispyandthemushroomshavesoftenedandchangedcolor.

Somewhereduringthisprocess,yourmicrowaveisgoingtogo“ding!”Whenit does, go check the beans. Chances are they’ll still be underdone in thecenter,sostirthemupandgivethemanother4to5minutes.

Whenthebeansaretender-crisp,pullthemoutofthemicrowave,drainthem,andstir themintothebaconandmushrooms.Stir inthelemonjuice, let thewhole thing cook together for just another minute or two to combine theflavors,andthenserve.

Yield: 4 or 5 servings. Assuming 4 servings, each will have 10 grams ofcarbohydratesand4gramsoffiber,foratotalof6gramsofusablecarbsand4gramsofprotein.

HazelnutGreenBeansDoyouloveGreenBeansAlmandine?Trytheseforachange.

1pound(455g)frozengreenbeans1/4cup(34g)hazelnuts2tablespoons(28ml)oliveoil2tablespoons(28ml)lemonjuicesaltandpepper

Putyourgreenbeansinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28ml)ofwater,andnukeonhighfor7minutes.

In the meantime, chop your hazelnuts. Put your big, heavy skillet overmediumheat,addtheoliveoil,andsautéthehazelnutsuntilthey’retouchedwithgoldandsmellwonderful.Removefromtheheat.

Bynowthemicrowavehasbeeped.Gostiryourbeansandgivethemanother3or4minutes.

Whenyourbeansaretender-crisp,drainandaddtotheskilletalongwiththelemonjuice.Tosseverythingtogether,saltandpeppertotaste,andserve.

Yield:4servings,eachwith154calories,12gramsfat,3gramsprotein,11gramscarbohydrate,4gramsdietaryfiber,and7gramsusablecarb.

RegardingBaggedSalad

There are now approximately 482 varieties of bagged salad available in youraveragegrocerystore,andwhatafinedevelopmentthatis.Foroncewehaveapackagedfoodthatisasgoodforusasitisconvenient,singGloryHallelujah!Do yourself a favor and venture beyond the standard Iceberg Mix or

AmericanBlend.Icebergistheleastnutritiousofthelettucesandtheblandest,aswell.Ifyoubuybaggedsalad,tryanewblendatleastonceeverycoupleofweeks,tofindoutwhatyoumighthavebeenmissing.

You’llprobablybebuyingbottledsaladdressing,too.Rememberthatthefat-free dressings virtually always have a lot of added sugar! So, too, does anydressing that tastes sweet—Russian, Catalina, that red stuff that calls itself“French,” Poppyseed, Honey Mustard, Raspberry Vinaigrette. All are likelyculprits,soreadthelabelscarefully.

Overall, you can trust most of the following dressings in their full-fatversions:BlueCheese (occasionallycalledRoquefort),Caesar,CreamyGarlic,RedWineVinaigrette,Italian,Ranch,ParmesanPeppercorn.However,readthelabelstofindthebrandswiththelowestsugarcontent.

Here’s an unsolicited plug: I love Paul Newman’s salad dressings. At thiswriting, I have his Original Olive Oil and Vinegar, Caesar, and BalsamicVinaigrette in thehouse, and I think they’re all terrific. If youbuy the full-fatversionsofPaul’sdressingstheytendtobelowercarbthansimilardressingsinotherbrands,andtheycontainnojunkchemicals.It’sgoodstuff;lookforthem.

Now, bagged greens with bottled dressings are all well and good, butsometimesyouwantsomethingmoreinyoursalads.I trustyou’reclearontheideaofaddingsomedicedgreenpepper,slicedcucumber,someslicedscallionsorsweetonion,aradishortwo,orafewcherrytomatoes,butwhatifyouwant

somecrunchtoreplacethecroutons?Trythefollowing:Sunflowerseeds.Dicedorbrokenporkrinds.Sliced,toasted,flavoredalmonds.Sunkistrecentlystarteddistributingthese

underthename“AlmondAccents.”They’reverycrispandtasty,andtheycomeinaneatvarietyof flavors, includingRoastedGarlicCaesar, ItalianParmesan,BaconCheddar,GarlicTeriyaki,Ranch,andNachoCheese.Lookforthemintheproduceaisleofbiggrocerystores.Thesemakeanicesnack,too.

Crumbledbacon.Ican’tabidefakebaconbits,nordoIliketherealbaconbits in a jar—they’re soggy and flat-tasting, if you askme.But it’s notmuchworktothrowafewslicesofbaconintoaglasspieplate,microwavethemonHighforafewminutes,andthencrumblethemup.(Inmostmicrowaves,about1minutepersliceisaboutright,butyou’llhavetoplaywithyourmicrowavetoknowforsure.)Crunchycheesybits.Ifyou’reusedtoputtingshreddedcheddaror the likeonyoursalads, try this:Sprayamicrowaveableplatewithnonstickcooking spray and throw a good handful of cheese—cheddar,Monterey Jack,Parmesan,oranynatural,unprocessedhardcheese—onit.Usemaybe1/3to1/2cup (38 to58g).MicrowaveonHigh for1minute. (The timemayvaryabit,dependingonyourmicrowave.)Itwillmelt intoadiscthatwillbecrispyasitcools.Crumbleitoveryoursaladforcrunchy,crouton-likebitsthathaveallthefullflavorofcheese!Thisalsomakesagreatsnack.

Anotherthingtoconsideronbusynightsisforegoingsaladinfavorofcut-upvegetableswithdip.Onerealbenefitofthisisthat—accordingtomysisterKim,TheWorld’sBestSecondGradeTeacher—childrenwilleatvirtuallyanythingifyougivethemRanchdressingtodipitin.Putoutaplateofcelerysticks,pepperstrips,cut-upbroccoliandcauliflower,andsomebabycarrots(whichyou’llgoeasyon, right?),alongwithabowlofRanchdressingwhileyou’regetting therestofthemealonthetable.Youknow—dothiswhilethefamilyisstarvedandlooking for something to eat right now. You may be surprised how manyvegetablesyoucangetintothemthisway(especiallyifyouhidethechips)andwithalmostnowork.

RegardingtheVirtuesoftheSaladBar

Saladbarsaren’tascommoningrocerystoresastheywere10to12yearsback,which is a darn shame—but you can still find grocery stores that have theseexceedinglyusefulfeatures.Ifyou’reareluctantcook,itisworthyourwhiletoseekoutalocalgrocerystorethatdoeshaveasaladbar.Why?Well,obviouslyitwillletyoumakesaladseasily.Butmorethanthat,

it’s a great source of prepared ingredients.Do you use chopped onions a lot?

Buyacontainerofprechoppedonionsfromthesaladbar,enoughfor3or4days,and stash ’em in the fridge.Doyouneed slicedpeppers for a stir-fry?Hit thesaladbar!Heck,IrememberbeingatthesaladbaratSunsetFoodsinHighlandPark,Illinois,onthedaybeforeThanksgivingmanyyearsago,andwatchingallthelocalwomenbuyingtheonionsandceleryandsuchfortheirturkeystuffing.Iwasdumbstruckwithadmirationfortheircleverness.

Socheckoutthelocalsaladbarandseewhatpre-preppedingredientsitoffersyou!

RegardingPlainCookedVegetables

Whenyou’reinahurryandinthemoodforasimple,plaincookedvegetable,you have a couple of choices. Fresh vegetables, although wonderful, willgenerallybethemostwork,althoughyoucanfindsomeofthem(mostnotablybroccoli and cauliflower) cut up and ready to cook in your grocery store’sproducesection.Butifyou’retryingtodominimalcooking,youprobablywon’twanttotakethetimeto,say,topandtailawholepound(455g)ofgreenbeansortrimthestemsandleavesofseveraldozenBrusselssprouts.This leaves you with canned or frozen. Personally, I much prefer frozen

vegetables. Iconsider themsuperior tocannedboth in tasteand texture,not tomentionnutrition.(Thecanned-goodmanufacturersinsistthatcannedvegetablesarejustasgood,nutritionally,asfrozenorfresh.Thisisapparentlyso—providedyou consume all the water in the can, and who ever does that, except whenmaking soup?) I’d gowith the frozenvegetables, ofwhichyour grocery storefreezersectionhasanever-expandingvariety.

The most important thing to know about frozen vegetables is the fastest,easiest way to cook them to get superior results, both for eating quality andnutrition. That method is microwaving. You’ve probably noticed the repeateduseofthemicrowaveintherecipeshere.Thisisbecausethemicrowaveisoneof the very bestways to cook vegetables, yielding results that are better thanboiling or steaming vegetables on the stove, and—because very littlewater isused—retaining more vitamins, too. Almost all frozen vegetables now comewithmicrowaveinstructionsonthepackage.Usethem!

Another important tip: No matter what method you use to cook yourvegetables,whentheyaredonetoyourtaste,uncoverthem.Donotkeepthelidonthemwhileyoufinishpreparingtherestofthemeal.Iknowyou’rejusttryingto keep them warm, but what you’re actually doing is letting them continuecooking.That’showtheyendupgrayandmushyandicky,andyourkidsgrowuphatingvegetables.Bettertoremovethelidtoletoutthesteam,andthen—if

therestofdinnerisgoingtotakeanother5to10minutes—putthelidbackon,leaving a 1/2-inch (1.3 cm) crack.Thiswill hold in heatwithout overcookingyour veggies. If the meal is seriously delayed, you can always reheat yourvegetablesforaminuteortwo,whichisalotbetterthancookingthemtoapulp.

You’ll serveyourveggieswithbutteranda little saltandpepper,nodoubt,but don’t forget that there are easy things to dowith vegetables, too. A littlelemon juice is wonderful on many vegetables, especially broccoli and greenbeans.Garlic is good, too, and you can buy garlic-infused olive oil to drizzleovervegetablestogreateffect.(Youcanalsomakeyourownbyputtingafewclovesofcrushedgarlicorafewteaspoonsofjarred,mincedgarlicinasqueezebottleandfillingitwitholiveoil.)Lemon-pepperisgoodonmanyveggies,andhowaboutCajunseasoning?Itdoesn’ttakealotofworktodosomethingalittledifferentandgood;itjusttakesrememberingtodoit.

chaptereleven15-MinuteSoups

Ofcourse,tokeepwithinour15-minutetimelimit,wewon’tbemakingslow-simmeredsoups.ButIthinkyou’llbesurprisedatjusthowgoodasoupyoucanmakeinso little time.Onewordofadvice:Dobuythebest-qualitycannedorboxedbrothyoucanget.Itmakesabigdifference.

CreamofSalmonSoupOnepersonwhosampledthissouppronounceditthebestsoupthey’deverhad.Andit’ssoeasy!

11/2tablespoons(21g)butter1/4cup(40g)finelymincedonion1/4cup(25g)finelymincedcelery2cups(475ml)heavycream1can(14ounces,or410g)salmon,drained1/2teaspoondriedthyme

Inaheavysaucepan,meltthebutterovermedium-lowheatandaddtheonionandcelery.Sautéthevegetablesforafewminutesuntil theonionis turningtranslucent.

Meanwhile,pourthecreamintoaglass2-cup(475ml)measureoranyothermicrowavablecontainerbigenoughforitandfromwhichyoucanpour.Placeitinthemicrowaveandheatitat50percentpowerfor3to4minutes.(Thisjustcuts the timeneeded toheat thecreamthrough—youcanskip thisstepandsimplyheatthesouponthestovetopalittlelonger,ifyoulike.)Pourthecreamintothesaucepanandaddthesalmonandthyme.Breakupthesalmonasyoustir thesoup—Ifoundmywhisktobe idealforbreakingthesalmonintofinepieces.Heatuntilsimmeringandserve.

Yield:4servings,eachwith5gramsofcarbohydrates,atraceoffiber,and23gramsofprotein.

MexicanCabbageSoupThisisgreatonanasty,cold,rainynight!Thisisnothot,despitethechiliesinthecannedtomatoes—feelfreetopassthehotsauceatthetableifyouwanttospiceitup.Withallthesevegetables,thisisacompletemeal,butifthefamilyinsists,youcouldaddsomecorntortillasforthem.

1quart(950ml)beefbroth1 can (14 ounces, or 410 g) diced tomatoeswith green chilies 1 pound(455g)groundroundorotherveryleangroundbeef1tablespoon(15ml)oil

1/2cup(80g)choppedonion1teaspoonmincedgarlicor2clovesgarlic,crushed1teaspoongroundcumin2teaspoonsoregano2cups(180g)baggedcoleslawmix

In a large, microwaveable container combine the beef broth and cannedtomatoes.MicrowaveonHighfor8to10minutes.

While the broth and tomatoes are heating through, start browning andcrumbling the beef in the oil. Use a large soup kettle or heavy-bottomedsaucepan. When the beef’s about half browned, add the onion and garlic.Continue cooking until the beef is entirely browned. Add the cumin andoregano,stirthemin,andthenaddtheheatedbeefstockandtomatoes.Stirinthe coleslawmix and bring thewhole thing to a simmer.Cook for anotherminuteorsoandserve.

Yield:4servings,eachwith9gramsofcarbohydratesand2gramsoffiber,foratotalof7gramsofusablecarbsand24gramsofprotein.

OysterStewThis is a classic recipe that simply started out fast, easy, and low-carb. Myhusbandprefersmetocutreallybigoystersintoquarters.Sinceyoucandothisasthecreamandhalf-and-halfareheating,itdoesn’taddanytimetotherecipe—indeed, since the pieces of oyster cook faster than whole ones, it cuts thecookingtimeabit.

5tablespoons(70g)butter

1cup(235ml)half-and-half11/2cups(355ml)heavycream1/2cup(120ml)water11/2pints(680g)oystersSaltandpepper1/8teaspooncayenne

Put the butter, half-and-half, heavy cream, and water in a heavy-bottomedsaucepanovermediumheat.Asitcomestoasimmer,addtheoystersandstir.Simmer until the oysters are cooked, about 5 minutes. Salt and pepper totaste,addthecayenne,andthenserve.

Yield:4servings,eachwith8gramsofcarbohydrates,nofiber,and11gramsof protein.Despite themodest protein count, this is filling because it is sorich.

Note:Ifyou’dliketospeedthisrecipeup,youcancombineeverythingbuttheoystersinagood-sizemicrowaveablecontainerandnukeitfor5minutesonHigh,butit’snotessential.

Stir-FrySoupThenamesaysitall—atraditionalstir-fryturnedintoaheartysoup.Thisworksequally well with chicken or pork, so take your pick or use whatever isclutteringupthefreezer.

2quarts(1.9L)chickenbroth1pound(455g)bonelessporkloinor1pound(455g)boneless,skinlesschickenbreast1mediumonion

3tablespoons(45ml)oil1 bag (16 ounces, or 455 g) frozen stir-fry vegetables, thawed 1 1/2tablespoons(23ml)soysauce

11/2tablespoons(23ml)drysherry11/2tablespoons(12g)gratedgingerroot11/2teaspoonsmincedgarlic11/2teaspoonstoastedsesameoil

Pourthechickenbrothintoalargemicrowaveablebowlorpitcher.Put it inthemicrowaveandnukeitfor10minutesonHigh.

Slice the pork or chicken as thin as possible. (This is easier if themeat ispartlyfrozen.)Thinlyslicetheonion,aswell.Heattheoilinthebottomofalarge soup kettle and add the meat, onion, and stir-fry vegetables. Stir-fryeverythingoverhighestheatwhilethebrothiswarminginthemicrowave.

By the time themicrowavegoes “ding,” theporkor chicken shouldnotbepinkanymore.Pourinthebroth,addthesoysauce,sherry,gingerroot,garlic,and sesame oil, cover, and let the whole thing simmer for 4 to 5 minutesbeforeserving.

Yield:6servings,eachwith9gramsofcarbohydratesand2gramsoffiber,foratotalof7gramsofusablecarbsand19gramsofprotein.

ItalianSausageSoupThistakessomeseriousmulti-taskingtogetdonein15minutes,butitwastoogoodnottoinclude.

11/2quarts(1.4L)chickenbroth1bag(16ounces,or455g)frozenItalianVegetableBlend1pound(455g) Italian sausage, mild or hot, as you prefer 1/2 medium onion,chopped

1teaspoonmincedgarlicor2clovesgarlic,crushed2teaspoonsItalianseasoning3eggs5 tablespoons (25 g) grated or shredded Parmesan cheese First, put thebroth in a good-size saucepan, cover it, and place it over high heat.Next,puttheItalianVegetableBlendinamicrowaveablecasserole,adda couple of tablespoons (28 ml) of water, cover, and microwave onHighfor12minutes.

Okay, that stuff is under control. Now, in a heavy-bottomed kettle, startbrowning the Italian sausage over medium-high heat. If the sausage is inlinks, slit the skinsand squeeze itout, soyoucancrumble it;bulk sausageyoucanjustplunkintothekettle.Asabitofgreasestartstocookoutofthesausage, add the onion and the garlic (you can chop the onion while thesausageisbrowning)andletthemsautétogether.

Whenthesausageiscookedthrough,addthechickenbroth,whichshouldbehotbynow.StirandaddtheItalianseasoning.Letthemixturesimmerwhileyoucracktheeggsintoaglassmeasuringcupandbeatthemwithafork.Pourtheeggsin,alittlebitatatime—pour,thenstir,poursomemore,andthenstirsomemore.Thiswillmakelovelyeggshredsinyoursoup.

Thevegetablesshouldbedonebynow,sopull themoutof themicrowave,drain,anddumpthemintothesoup.Stir,letthewholethingsimmerforjustanotherminute,andservewithatablespoon(5g)ofParmesancheeseoneachserving.

Yield:5servings,eachwith11gramsofcarbohydratesand2gramsoffiber,foratotalof9gramsofusablecarbsand26gramsofprotein.

PantrySeafoodBisqueThisrecipeisquick,easy,tasty,andwhatagorgeouspalepinkcolor!It’ssimpletodouble,ofcourse,butit’lltakealittlelongerforthelargerquantityofhalf-and-halftoheatthrough.Youcouldmicrowaveittospeedthingsalong,ifyoulike.

1pint(475ml)half-and-half3tablespoons(48g)tomatopaste1can(4ounces,or115g)tinyshrimp,drained1can(6ounces,or170g)flakedcrab,drained1teaspoondrieddillweed1/2teaspoonlemonjuiceSaltandpeppertotaste

In a largish saucepan over low heat, heat the half-and-half to just below asimmer.Whiskinthetomatopasteandthenstirintheshrimp,crab,dill,andlemonjuice.Letthewholethingcooktogetherforjustaminuteortwo,saltandpeppertotaste,andserve.

Yield:3servings,eachwith11gramsofcarbohydratesand1gramoffiber,foratotalof10gramsofusablecarbsand24gramsofprotein.

Eachservingalsohas254milligramsofcalcium!

AlmostLobsterBisqueMonkfishhaslongbeenknownas“poorman’slobster,”soIdecidedtouseitinaclassiclobsterbisque.However,ifyourbudgetallows,feelfreetouselobstertailinthisrecipeinstead.

1/2cup(120ml)heavycream1cup(235ml)half-and-half1/2cup(120ml)water10ounce(280g)monkfishfillet1/2cup(120ml)drysherry11/2teaspoonsDana’sNo-SugarKetchup(seepage309)orothersugar-freeketchup1/2teaspoonWorcestershiresauce

1/2teaspoonlemonjuice1/2teaspoonsaltorVege-SalGuarorxanthan(optional)1scallion,finelysliced

Firstcombinethecream,half-and-half,andwater ina large,microwaveabledish.Microwavefor5to6minuteson70percentpower.

Whilethecreamisheating,cutthemonkfishfilletintobite-sizepieces.Bringthe sherry to a simmer in a large, heavy-bottomed saucepan overmedium-highheat.Addthemonkfish, turn theburnerdowna touch,and let thefishsimmerinthesherry,stirringoccasionally,for4to5minutesoruntilcookedthrough.

Stir in the cream, which should be hot by now. Stir in the ketchup,Worcestershire sauce, lemon juice, and salt andheat it only to a simmer. Ifyou’dlikeyourbisquethicker,feelfreetouseguarorxanthan,butit’smightynicethewayitis.Ladleintodishesandtopeachservingwithascatteringofslicedscallion.

Yield:2servings,eachwith10gramsofcarbohydrates,atraceoffiber,and26gramsofprotein.

InstantChickenSoup

Okay,so this isn’tquiteas instantas those littlepacketsyoumixwithboilingwater.Butit’salottastier,alotheartier,andalotbetterforyou.

1/4headcauliflower1quart(905ml),or2cans(14.5ounces,or410g)chickenbroth10to12ounces(280to340g)boneless,skinlesschickenbreast1stalkcelery

1mediumcarrot1/4mediumonion1tablespoon(14g)butter11/2teaspoonspoultryseasoningSaltandpepper

Runthecauliflowerthroughtheshreddingbladeofyourfoodprocessor.Putitin a microwaveable bowl, add a tablespoon (15 ml) of water, cover, andmicrowaveonHighfor5minutes.

While that’s cooking, pour the broth into a large saucepan over high heat.Dicethechickenbreastintosmallbits—about1/2-inch(1.3cm)cubes—andaddittothepot.

Take the shreddingdiscoutof the foodprocessor,put theS-blade inplace,and put the celery, carrot, and onion, cut into a fewbig hunks, in the foodprocessorbowl.Pulsetochoptoamedium-fineconsistency.

Melt the butter in amedium-size heavy skillet overmedium-high heat andaddthevegetablesandthepoultryseasoning.Sauté,stirringfrequently.

Whenthemicrowavegoes“ding,”pullthecaulifloweroutofthemicrowaveandaddittothesoup.Youcanaddtheotherveggiesstraightfromtheskilletorifyou’dlikethemtobealittlesofter,puttheminthebowlyoucookedthecauliflower in, add a tablespoon (15ml) of thebroth from the soup, cover,andmicrowave themfor3 to4minutesonHighbeforeadding them to thesoup.

Either way, stir the vegetables into the soup, salt and pepper to taste, andserve.Yield:3or4servings.Assuming3servings,eachwillhave6gramsofcarbohydratesand1gramoffiber,foratotalof5gramsofusablecarbsand28gramsofprotein.

Note:Ifyou’dprefer,youcanmakethiswitheggthreadsinsteadofthecauliflower rice, and itwillbehigher inprotein. Justbeatacoupleofeggs in ameasuring cup and pour the beaten egg over the simmeringsoup,stirringslowlywithafork.

SouperEasy,SouperQuickHowmuchsimplercouldthisget?It’sagreat,warmingstarterforanotherwiseverylowcarbmeal.

2cups(475ml)chickenbroth2teaspoonschoppedgarlic1can(141/2ounces,or410g)dicedtomatoes2tablespoons(28g)jarredpesto

Put thechickenbroth,garlic,andcannedtomatoes, juiceandall, ina4cup(950ml)glassmeasuringcup.Microwaveonhighfor6to8minutesoruntilgoodandhot.Pour into twobowlsor fourmugsandput adollopof jarredpestoineachserving.

Yield:2to4servings,assuming2,eachwillhave96calories,2gramsfat,7grams protein, 15 grams carbohydrate, trace dietary fiber, and 15 gramsusablecarb.

Note:Thisisendlesslyvariable.Adddicedleftoverchickenorturkeytomakethisintoamaindish.Usebeefbrothandbrownedandcrumbledgroundbeefforanotherversion.Usetomatoeswithgreenchilies,leaveoutthepesto,andaddahandfulofshreddedMontereyJackor6cheeseMexicanblendforyetanotherversion.Playaround!

ChickenNoodleSoupwithSagePestoIadaptedthisfromarecipebyBobbyFlay.Ibothspeededitupandslashedthecarbs.Giventhepedigree,it’snotsurprisingit’sreallygood!

1quart(950ml)chickenbroth

1/2cup(50g)walnuts1/2cup(30g)parsleysprigs2tablespoons(5g)freshsage1/2teaspoonchoppedgarlic1/4cup(60ml)oliveoil,divided1/3cup(33g)gratedParmesancheese12ounces(340g)boneless,skinlesschickenbreast2teaspoonschickenbouillonconcentratesaltandpepper1packettofushirataki,fettucciniwidthparsley

Pouryourbrothintoabigsaucepanandputitoverhighheat.

Spread your walnuts in a Pyrex pie plate and nuke them on high for 2minutes.

Whilethat’shappening,assembletheparsley,sage,garlic,oliveoil,and1/4cup(25g)oftheParmesaninyourfoodprocessorwiththeS-bladeinplace.

Whenthenutsaretoasted,addthemtothefoodprocessorandrununtilyouhaveapaste.

Dice your chicken breast into 1/4 inch (6 cm) cubes—this is easier if it’spartiallyfrozen.Stirthemintothebroth,whichshouldbegettinghotbynow.Stirinthebouillionconcentrate,too,andsaltandpeppertotaste.

Drainyourshiratakiandrinse.Snipacrossthemacoupleoftimeswithyourkitchenshearsandthenaddthemtothesoup.

Whenit’ssimmeringandthechickencubesarewhitethrough,serve.Addacouple of tablespoons (28 g) of the pesto to each bowl and top with theremainingcheeseandparsley.

Yield:3servings,eachwith525calories,38gramsfat,41gramsprotein,6gramscarbohydrate,1gramdietaryfiber,and5gramsusablecarb.

Cheater’sChowderThisissocalledbecauseyou’recheatingontheusualingredients,andyousure

arecheatingonthecookingtime!Youarenot,however,cheatingonyourdiet.Thisfillingsoupisamealinitself.

1/4headcauliflower1mediumturnip(justbiggerthanatennisball)3slicesbacon1/2mediumonion2cups(475ml)half-and-half1can(10ounces,or280g)mincedclamsSaltorVege-Salandpepper

Whack thecauliflower intoa fewgood-sizechunksandput it inyour foodprocessorwiththeS-bladeinplace.Peeltheturnip,quarterit,anddropitin,too. Pulse the processor until everything’s chopped to a medium-fineconsistency.Putthecauliflowerandturnipinamicrowaveablecasserolewithalid,addacoupleoftablespoons(28ml)ofwater,cover,andmicrowaveonHighfor12minutes.

Whilethat’scooking,chopupthebacon(Isnipmineupwithcookingshears,rightintothepot)andstartfryingitovermedium-highheatinalarge,heavy-bottomedsaucepan,stirringfromtimetotime.

PutthatfoodprocessorbowlbackonitsbasewiththeS-bladeinplace,throwinthehalf-onion,andpulseuntiltheonion’schoppedmedium-fine.Dumptheonioninwiththebacon,whichshouldbegivingoffsomegreasebynow.Frytheonionandbacontogetheruntiltheonionistranslucent.

Pour thehalf-and-halfand theclams into thepot—don’tbother todrain theclams—stir it and then let thewhole thingcome to a simmer, stirring fromtimetotime.

Whenthecauliflowerandturnipsaredone,addthemtothepot,too—noneedto drain. Stir them in, salt and pepper it to taste, let the soup simmer justanotherminuteortwo,andserve.

Yield:3servings,eachwith16gramsofcarbohydratesand1gramoffiber,foratotalof15gramsofusablecarbsand31gramsofprotein.

By theway, I tried running the nutritional analysis for this soup using halfheavycreaminplaceofthehalf-and-half.Itonlycut1gramofcarboffeach

serving—butitadded175calories.Notworthit,ifyouaskme.

SopaAguacateWithoneofthequesadillasfromchapter2ontheside(seepage60),thismakesanicelightsupper.

1quart(950ml)chickenbroth1ripeavocado2scallions2cannedgreenchiliesor1or2cannedjalapeños,ifyoulikeithot!2tablespoons(2g)choppedcilantro1/2teaspoonsaltorVege-Sal

Startheatingthebroth—youcanputitinapanonthestoveoryoucanputitinalargemicrowaveablecontainerinthemicrowave.

Whilethebrothisheating,scooptheavocadooutofitsskinandintoafoodprocessorwiththeS-bladeinplace.Addthescallions,peppers,cilantro,andsalt. Pulse to chop everything together—you can leave a few chunks ofavocadoorpuréeitsmooth,whicheveryouprefer.

Whenthebroth ishot,divide theavocadomixturebetween4smallishsoupbowls.Ladlethehotbrothovertheavocadomixtureandserve.

Yield:4servings,eachwith6gramsofcarbohydratesand3gramsoffiber,foratotalof3gramsofusablecarbsand6gramsofprotein.

Bonus: You’ll get a whopping 572 milligrams potassium and only 125calories!

CurriedChickenandTomatoSoupThisisjustastonishinglygoodandevenbetterconsideringhowquickandeasyitis.Nexttimeyoucomehometiredandhungryonacold,rainynight,trythisanddiscovertruecontentment.

3cups(700ml)chickenbroth1can(141/2ounces,or410g)dicedtomatoeswithgreenchilies8ounces(225g)boneless,skinlesschickenbreast

1tablespoon(14g)butter11/2tablespoons(9g)currypowder1can(131/2ounces,or395g)coconutmilk1teaspoonchickenbouillonconcentrateguar,xanthan,orglucomannan

Inalargemicrowaveabledishormeasuringcup,combinethechickenbrothandcannedtomatoeswithchilies.Nukeonhighfor5minutes.

Inthemeantime,diceyourchickenbreast;youwantcubes1/4to1/2inches(6to13cm).Then,inalargesaucepan,sautéthecurrypowderinthebutteroverlowheat.

Pulloutyourchickenbroth/tomatomixture,whichshouldbehotbynow,andpour it over the curry powder.Stir it up and turn up the burner tomediumhigh.Stirinthecoconutmilkandthechickenbouillonconcentrate.Thickenthewhole thingupa littlewithyourguar,xanthan,orglucomannanshaker;youwantitalittlethickerthanheavycream.

Whenyoursoupisgettingtothesimmeringpoint,stir inthedicedchicken.Don’tjustplunkitinandletitsitorit’llcongealinalumpinthebottomofthepot.Stiritinsoeachcubecooksseparately.

Itshouldn’ttakemorethanaminuteortwoforthoselittlebittychickencubestobecooked.Serveitup!

Yield:3servings,eachwith366calories,29gramsfat,20gramsprotein,11gramscarbohydrate,3gramsdietaryfiber,and8gramsusablecarb.

chaptertwelve15-MinuteCondiments,Sauces,Dressings,and

Seasonings

Whenyoureadthe labels,you’llbestunnedathowmuchsugaryou’ll findincondiments, sauces, salad dressings, and even some sprinkle-on seasonings.Fortunately,it’squitequickandsimpletomakeyourown.Manyofthesecondiments,sauces,dressings,andseasoningsarecalledforin

other recipes in the book. Others are not but are included because they offergreat, easy ways to season the simple slabs of protein—chicken breasts, fishfillets,steaks,chops,andsoon—thatarethestaplesofquicklow-carbcooking.

You’ll findsomenewrecipeshere,plusafewI’verepeatedfrom500Low-CarbRecipes—theonesIthoughtwouldbemosthelpfulformakingquickandvariedmeals.

DippingSaucesDippingsaucesareanincreasinglypopularwaytoaddvarietytosimplefoods—evenMcDonald’soffersdippingsauceswiththeirMcNuggets!Eachofthesedippingsauces iscalledfor inanother recipe in thisbook,but feel free tousethemanywayyoulike.

“Honey”MustardDippingSauce

Greatwith the friedChickenTenders (see page 90) orwith a simple chickenbreastorporkchop.

1/4cup(60g)mayonnaise2tablespoons(22g)spicymustard1teaspoonSplenda

Simplycombineeverythingandyou’reallset.

Yield:Makesa littlemore than1/3cup(about85g),orenoughforabout4peopleeatingChickenTenders.Eachservinghas1gramofcarbohydrates,nofiber,and1gramofprotein.

ApricotGingerDippingSauce

AlsogreatwithChickenTenders(seepage90)—oranythingelseyoumightusethe“Honey”MustardDippingSauceon—onlyittastesalotdifferent.

1/4cup(60g)mayonnaise11/2tablespoons(30g)low-sugarapricotpreserves1teaspoongratedgingerroot1/4teaspoonmincedgarlicor1/2clovegarlic,crushed1/2teaspoonSplenda3/4teaspoonsoysauce

Simplycombineeverything.

Yield:Makes justunder1/3cup(about85g),orenoughforabout4peopleeatingChickenTenders.Each servinghas3gramsof carbohydrates,with atraceoffiberandprotein.

AsianDippingSauce

This is perfect with the LettuceWraps on page 101, but it’s also good withChickenTenders(seepage90),orwhateveryouhaveonhand.

1/4cup(6g)Splenda1/4cup(60ml)water2tablespoons(28ml)soysauce2tablespoons(28ml)ricevinegar2 tablespoons (30 g) Dana’s No-Sugar Ketchup (see page 309) orcommercialsugar-freeketchup1tablespoon(15ml)lemonjuice

1/4teaspoontoastedsesameoil2teaspoonsdrymustard2teaspoonschiligarlicpaste

Just assemble everything in a blender and run it until everything’s wellcombined.Ifyoudon’tuseitallupatonce,keepinatightlysealedcontainerinthefridgeanditwilllastaweek,atleast.

Yield:Makesroughly3/4cup(170ml),or6servingsof2tablespoons(28g)each.Eachservinghas3gramsofcarbohydrates,atraceoffiber,and1gramofprotein.

NuocCham

This sweet-tart-spicy dipping sauce is purely Vietnamese and absolutelywonderful! It’s essential for the Lemon Chicken (see page 83) and theVietnameseChickenSalad(seepage173),butonceyoutrythis,you’llthinkofallsortsofwaystouseit.

2tablespoons(36g)fishsauce2tablespoons(28ml)limejuice11/2teaspoonsricevinegar3tablespoons(4.5g)Splenda1/2teaspoonmincedgarlicor1clovegarlic,crushed1teaspoonchiligarlicpaste

Simplycombineeverythinginasmalldish.

Yield:About1/3cup (85g),or4or5 servings.Assuming4 servings, eachwillhave4gramsof carbohydrates, a traceof fiber, anda traceofprotein.(Andapproximately15metricboatloadsofflavor!)

Stir-FrySauce

IfyoulikeChinesefood,makethisupandkeepitonhand.Thenyoucanjustthrowanysortofmeatandvegetablesinyourwokorskilletandhaveamealinminutes.

1/2cup(120ml)soysauce1/2cup(120ml)drysherry2clovesgarlic,crushed,or1teaspoonmincedgarlic2tablespoons(16g)gratedfreshginger2teaspoonsSplenda

Simply combine everything and store in a tightly sealed container in therefrigerator.

Yield:Makes1cup(225g).Useabout11/2to2tablespoons(23to28g)perservingofstir-fry.Eachservingcontains2gramsofcarbohydrates,nofiber,andnoprotein.

EasyRemouladeSauce

Thisisgoodonanythingfishyorseafoodlike.

1cup(225g)mayonnaise2tablespoons(22g)spicybrownorDijonmustard2tablespoons(28ml)lemonjuice1teaspoondriedtarragon,crumbled2tablespoons(18g)capers,drainedandchoppedabit

Juststireverythingup,andyou’regoodtogo!

Yield:Makesabout11/3cups(310g),or5servingsofjustunder1/4cup(55g) each. Each serving has 1 gram of carbohydrates, a trace of fiber, and 1gramofprotein.

Lemon-BasilCreamSauce

Thisdishissosummery!

2tablespoons(28g)butter1teaspoonchoppedgarlic4ounces(115g)creamcheese1cup(235ml)heavycream1lemon2tablespoons(5g)mincedfreshbasilsaltandpepper

Putasaucepanoverlowestheat.Meltthebutterandstartthegarlicsautéinginit—becarefulitdoesn’tbrownatall.Justsautéitacoupleofminutesoververylowheat.

Cutthecreamcheeseintosmallchunksandaddittothepanalongwiththeheavy cream. You can goose the heat up a tiny bit, but keep it quite low.Scorchingisabigno-no.

While thecreamwarmsandthecheesemelts,gratea teaspoonofzestfromyourlemonandminceyourbasil.

Go stir your sauce!When the cheese ismelted and it’s all smooth, add thelemonzestandsqueezeinthejuiceofthelemon.Nowstirinthebasil.

Salt and pepper to taste and serve over tofu shirataki fettuccini, chickenbreast,shrimp,sole—younameit.

Yield: 4 servings, eachwith 361 calories, 38 grams fat, 4 grams protein, 5gramscarbohydrate,tracedietaryfiber,and5gramsusablecarb.

SalsaNortena

ThisismycloneofasauceIboughtonatriptoMexico.It’sgreatonomelets,chicken,orporkchopsandsteaks.

8fluidounces(235ml)tomatosauce1/2cup(130g)naturalpeanutbutter1/2teaspoonchoppedgarlic1teaspoongroundcumin2chipotlechilescannedinadobo1/2 cup (120 ml) chicken broth or 1/2 cup (120 ml) water and 1/2teaspoonchickenbouillonconcentratesalttotaste

Justassembleeverythinginyourfoodprocessororblenderandrununtilit’ssmooth,scrapingdownthesidesasneeded.Storeinasnap-topcontainerinthefridge.

Yield: 8 servings, each with 106 calories, 8 grams fat, 4 grams protein, 6gramscarbohydrate,2gramsdietaryfiber,and4gramsusablecarb.

Butter

Mustard-ShallotButter

Thisisgreatonsteaks,burgers,chicken,orfish.

2shallots2tablespoons(22g)spicybrownorDijonmustard

1teaspoonlemonjuice1/2cup(112g)butter,softened1/4teaspoonsalt(optional)

PuttheshallotsinyourfoodprocessorwiththeS-bladeinplaceandrununtilthey’refinelychopped.Addeverythingelseandrununtilit’sallwell-mixed.Theclassicalwaytoservesomethinglikethisistochillitinarollandthensliceit.Butforafifteenminutemeal,who’sgotthatkindoftime?Justscoopitintoalittledishandleteveryonespoonadolloportwoovertheirsteakorburger.

Yield: 4 servings, each with 214 calories, 24 grams fat, 1 gram protein, 1gramcarbohydrate,tracedietaryfiber,and1gramusablecarb.

BaconButter

Takethat,DeanOrnish!Thisisgreatonsteaksorburgers,buttryitmeltedoverfriedeggs,too.

4slicesbacon1/2cup(112g)butter1teaspoonspicybrownorDijonmustard

Layyourbacononamicrowavebaconrackorinaglasspieplate.Microwaveonhighfor4to5minutesoruntilcrisp.

In the meantime, throw your butter in your food processor and add themustard.Pulseuntilwellcombined.

Bynowyourbaconisdone.Pullitoutofthemicrowaveanduseyourkitchenshearstosnipitintothefoodprocessorinlittlebits.Pulsethefoodprocessortomixinthebacon.Themoreyoupulse,thefinerthebaconbitswillbe;gobyyourowntaste.

Yield:4servings,eachwith120calories,13gramsfat,1gramprotein,tracecarbohydrate,tracedietaryfiber,andvirtuallynousablecarbs.

SaladDressingsWhen you’re pressed for time or just avoiding cooking, you’re likely to use

bottled salad dressing.No reasonnot to, so long as you stick to the low-carbvarieties.However, I’m including twosaladdressing recipes, the firstbecauseit’s so unusual and it’s used in a few recipes elsewhere in this book, and thesecond—a repeat from 500 Low-Carb Recipes—because coleslaw istremendouslypopular,yetsooftensugary.

GuacamoleDressing

This is guacamole thinned out just enough to make a salad dressing—wonderful!Remember, the littleblackavocadosaremuch lower incarbs thanthe big green ones. Do use this dressing up pretty quickly; you know howavocadochangescolor.Ifyoumustkeeptheleftoversforaday,storetheminatightlysealedcontainerintherefrigerator.

1ripeavocado1/2cup(115g)plainyogurt1/4cup(60ml)oliveoil1tablespoon(15ml)limejuice1/2teaspoonmincedgarlicor1clovegarlic,crushed1/4teaspoonhotsauce1/4teaspoonsalt

Cuttheavocadoinhalf,removetheseed,andscoopthefleshintoablenderorfoodprocessor.Addtheyogurt,oliveoil,limejuice,garlic,hotsauce,andsaltandblenduntilsmooth.

Yield:4servings,eachwith6gramsofcarbohydratesand2gramsoffiber,foratotalof4gramsofusablecarbs(actuallylessifyouusetheGO-Diet’sfigureof4gramsofcarbohydratespercup [225ml]ofplainyogurt)and3gramsofprotein.

Aservingofthisdressingpacksmorepotassiumthanabanana!

ColeslawDressing

Virtually all commercial coleslaw dressing is simply full of sugar,which is ashame,sincecabbageisaverylow-carbvegetable.Ijustlovecoleslaw,soIhadtocomeupwithasugar-freedressing!Makethisup,pouritoverabagortwoofpre-shredded coleslawmix, and you’ll have a great, versatile side dish in notime.Alwaystrytomakelotsofcoleslaw;itgetsbetteroverthedayortwoafter

it’smade.

1/2cup(115g)mayonnaise1/2cup(115g)sourcream1to11/2tablespoons(15to23ml)applecidervinegar1to11/2teaspoonspreparedmustard1/2to1teaspoonsaltorVege-Sal1/2to1packetartificialsweetener,orSplenda

Justmixitalltogether,andyou’reallset!

Yield:Assumingthatyouget12servingsoutofabatch,thisdressingwilladdonly 1 gram of carbohydrates to each serving, plus a trace of fiber andprotein.

Variation:Youmay,ofcourse,varytheseproportionstotaste.Also,ateaspoonorsoofceleryseedcanbenice in this.Thismuchwouldbeenoughforatleasttwobagsofcoleslawmix,asfarasI’mconcerned,butuseanamounttosuityourtaste.

CajunDressing

ThisquantityisrightfortheCajunChickenSalad(seepage174),butfeelfreetoquadrupleitandkeepitinthefridge.Itwouldbegoodonawedgeoficeberglettuce,fordippingshrimpin,oranymannerofthings.

1/4cup(60g)mayonnaise1 teaspoonsugar-freeketchup (Makeyourown from the recipeonpage309 or purchase, whichever you like.) 1 sugar-free bread and butterpickleslice

1teaspoonCajunseasoning1/4teaspoononionpowder1/4teaspoonchoppedgarlic1dashWorcestershiresauce1dashTabascosauceorotherLouisiana-stylehotsauce

Justruneverythingthroughthefoodprocessoruntilthepickle’schoppedup.

That’sit!

Yield:3servings,eachwith138calories,16gramsfat,traceprotein,2gramscarbohydrate,tracedietaryfiber,and2gramsusablecarb.

Maple-BaconVinaigrette

Oh, man, is this good. Start saving your bacon grease! This is great on anysalad. It isespeciallygoodwith theSpinachSaladwithMapleGlazedBacon,Nectarines,andFeta(seepage257).

2tablespoons(28ml)oliveoil2tablespoons(28g)bacongrease2tablespoons(28ml)cidervinegar2teaspoonsspicybrownorDijonmustard1/2shallot2teaspoonssugar-freepancakesyrup1/4teaspoonchoppedgarlic1/4teaspoonsalt

Simplyassembleeverythinginyourblenderorfoodprocessorandrununtilit’screamy.Pouritoveryoursaladandtoss.

Yield:3to4servings,assuming3,eachwillhave166calories,18gramsfat,traceprotein,1gramcarbohydrate,tracedietaryfiber,1gramusablecarb.

Sprinkle-OnSeasoningsSprinkle-onseasoningsarea simpleway tovary“chickenagain,chopsagain,steakagain”andthelike.Therearemanygoodvarietiestochoosefrominyourgrocerystore,and Iurgeyou toput togetheramodestcollection!However, ifyou’dliketomakeyourown,they’reverylittleworkforalotofresult—plus,whenyoumakesprinkle-onseasoningsyourself,youknowthat they’resugar-free.HerearesomeI’vecomeupwiththatIlike.

Many-PepperSteakSeasoning

Thisaddsrealzingtoasteakwithoutcoveringuptheflavor.Makethisup,keepitinashaker,andyou’llbereadytocookareallyspecialsteakatamoment’snotice.

1tablespoon(7g)onionpowder3tablespoons(27g)garlicpowder3tablespoons(21g)paprika1tablespoon(3g)oregano11/2tablespoons(9g)pepper2teaspoonslemonpepper1teaspooncayenne—ormoreifyoulikeitreallyhot!

Simplycombineeverythingwellandputitinashaker.Sprinkleliberallyoverbothsidesofasteakbeforebroilingorgrilling.

Yield: This is enough to season 12 to 15 steaks.Assuming 15 steaks, eachwill have3gramsof carbohydrates and1gramof fiber, or for a total of 2grams of carbs to a whole steak—and that steak is likely to be 2 ormoreservings,sofigure1gramperserving—andnofiberorprotein.

Dana’sChickenSeasoning

This iswonderful sprinkledover a chickenbreastbeforegrillingor as a tableseasoningforanypoultry.(It’salsogreatsprinkledoverwholeorcut-upchickenbefore roasting, but that doesn’t fit into our 15-minute time frame.) 3tablespoons(54g)salt

1teaspoonpaprika1teaspoononionpowder1teaspoongarlicpowder1teaspooncurrypowder1/2teaspoonblackpepper

Combinealltheingredientsthoroughlyandstoreinasaltshakerortheshakerfromanoldcontainerofherbs.Simplysprinkleoverchickenbeforeroasting;Iuseittoseasonatthetable,aswell.

Yield:Makes justover1/4cup(55g). In thewholerecipe, thereareonly7gramsofcarbohydratesand1gramoffiber,foratotalof6gramsofusablecarbsandnoprotein—sotheamountofcarbohydratesintheteaspoonorsoyousprinkleoverapieceofchickenisnegligible.

CajunSeasoning

Thissprinkle-onseasoningwilllivenupchops,steaks,chicken,fish—justabout

anything!

21/2tablespoons(18g)paprika2tablespoons(36g)salt2tablespoons(18g)garlicpowder1tablespoon(6g)blackpepper1tablespoon(7g)onionpowder1tablespoon(5g)cayennepepper1tablespoon(3g)driedoregano1tablespoon(3g)driedthyme

Combinealltheingredientsthoroughlyandkeepinanair-tightcontainer.

Yield: Makes 2/3 cup (90 g). In this whole recipe, there are 37 grams ofcarbohydratesand9gramsoffiber,foratotalof28gramsofusablecarbsandnoprotein.Consideringhowspicythisis,you’reunlikelytousemorethanateaspoonortwoatatime.Oneteaspoonhas1gramofcarbohydrates,atraceoffiber,andnoprotein.

JerkSeasoning

Sprinklethisoverchicken,porkchops,orfishbeforecookingforaninstanthitofhot,sweet,spicyflavor.

1tablespoon(5g)onionflakes2teaspoonsgroundthyme1teaspoongroundallspice1/4teaspoongroundcinnamon1teaspoonblackpepper1teaspooncayennepepper1tablespoon(7g)onionpowder2teaspoonssalt1/4teaspoongroundnutmeg2tablespoons(3g)Splenda

Combinealltheingredientsandstoreinanair-tightcontainer.

Yield:Makesabout1/3cup(30g).Ifyouuse1teaspoon,itwillhave1gramofcarbohydrates,atraceoffiber,andnoprotein.

WonderfulMemphis-StyleDryRubBBQ

ALow-Carbezine!readerwhodidn’tsupplyhisorhernamesentthisrecipe,sowe refer to themsimply as theMysteryChef.This is great on ribs, chops, orchickenandfarlower-carbthanbarbecuesauce.

1tablespoon(7g)paprika2teaspoonschilipowder3/4teaspoonsalt1/4teaspoondrymustard1/4teaspoongarlicpowder1/8teaspoonpepper

Mixall the ingredients togetherandstore ina salt shaker.Sprinkleonbothsidesofwhatevermeatyou’recooking,andgrill.

Yield: This makes enough for 3 1/2 pounds (1.6 kg) of ribs, or about 3servings.If, indeed,3ofyoueatallof thisrecipe,eachwillget2gramsofcarbohydratesand1gramoffiber, fora totalof1gramofusablecarbs,nofiber, andnoprotein.Bycontrast,youraveragecommercialbarbecuesaucehasbetween10and15gramsper2-tablespoon(32g)serving—andwhoeverstoppedat2tablespoons(32g)?

SouthwesternSteakRub

1tablespoon(8g)chilipowder1teaspoongarlicpowder1teaspoononionpowder1/2teaspoonoregano1/4teaspoonSplenda

Justmix everything together and sprinkle liberally onboth sides of a steakbefore pan-broiling. This is enough for a couple of good-sized steaks. Itwouldbegoodforseasoningburgers,too.

Yield:Thewholebatchcontains43calories,1gramfat,2gramsprotein,8gramscarbohydrate,3gramsdietaryfiber,and5gramsusablefiber.

Chili-CocoaRub

Iwasoriginallygoingtouse thisrecipein thecontextofChili-CocoaRubbedSteak.Then I tried this rub on pork and chicken and realized itwasway toogoodtolimitthatway.Makethisup,keepitinashakerbythestove,anduseitto improveallmannerof things!It’s thebest rubI’vecomeupwith ina longtime.

1/4cup(72g)saltorVege-Sal2tablespoons(3g)Splendagranular1tablespoon(15g)erythritol2teaspoonscocoapowder3tablespoons(27g)garlicpowder1tablespoon(7g)onionpowder3tablespoons(21g)cumin2tablespoons(23g)chilipowder2tablespoons(12g)pepper

Stireverythingtogetherandstoreinausedspice-shakerbottle.Useonsteaks,porkchops,burgers,ribs—younameit.It’ssogood!

Yield: Figure this for 16 servings, each with 17 calories, trace fat (20.9%caloriesfromfat),1gramprotein,3gramscarbohydrate,1gramdietaryfiber,and2gramsusablecarb.

CondimentsDidyouknowthatketchuphasmoresugarthanicecreamdoes?Youcanbuyno-sugarketchup,butit’spricey—andit’snotworthitwhenmakingyourownissuchasnap.Andonceyou’vegotketchupinthefridge,youcanmakesteaksauce and cocktail sauce.Clearly it is in your best interests to put together abatchofketchuptoday!Commercial barbecue sauce is, I’m sorry to say, even more syrupy than

ketchup;somuchsothatit’sveryhardtofitmostcommercialbarbecuesaucesintoyourdiet.You’llfindarecipeforbarbecuesaucebelow,butit’sabitmoretrouble than theketchup.Thereare a few low-orno-sugarbarbecue saucesonthemarket.Myfavorite isStubb’s,outofAustin,Texas,whichhasabouthalf

thesugarofmostcommercialbarbecuesaucesyettastesatleastasgood,ifnotbetter.It’sworthcheckingyourgrocerystorecondimentaisleforit.Walden’sisa brand marketed directly to the low-carb market; low-carb etailers (onlineretailers)carrythis.IlikeStubb’sbetter,butWalden’sislowercarb.Atkinsalsomakesabarbecuesauce,butIhaven’ttriedityet.

Dana’sNo-SugarKetchup

Thisgreat-tastingketchuphasalltheflavorofyourfavoritebrand,withoutthehighcarbcount.Theguarorxanthanisn’tessential,butitmakesyourketchupalittlethickerandhelpskeepthewaterfromseparatingoutifyoudon’tuseitupquickly.

1can(6ounces,or170g)cantomatopaste2/3cup(160ml)cidervinegar1/3cup(80ml)water1/3cup(8g)Splenda2tablespoons(20g)finelymincedonion2clovesgarlic,crushed1teaspoonsaltorVege-Sal1/8teaspoongroundallspice1/8teaspoongroundcloves1/8teaspoonpepper1/4teaspoonguarorxanthan

Assembleeverythinginablenderandruntheblender—you’llhavetoscrapedown the sides because this mixture is thick—until the bits of oniondisappear.Storeinatightlysealedcontainerintherefrigerator.

Yield:Makes11/2cups(360g)ofketchup,ortwenty-four1-tablespoon(15g) servings.Each servingwillhave2.25gramsof carbohydrates, a traceoffiber,andatraceofprotein.

Low-CarbSteakSauce

IfyouhaveDana’sNo-SugarKetchuponhand,thisisacinchtomake.It’snicetohaveonhandifyou’rehavingasimplebroiledsteak,andit’s indispensablewithsteakandeggs.

1/4cup(60g)Dana’sNo-SugarKetchupseepreviouspage

1tablespoon(15ml)Worcestershiresauce1teaspoonlemonjuice

Simplycombinetheingredientswell.Storeinatightlysealedcontainerintherefrigerator.

Yield: Makes five 1 tablespoon (15 g) servings, each with 2.25 grams ofcarbohydrates,atraceoffiber,andatraceofprotein.

CocktailSauce

Ifyoulikeshrimp,frozen,cooked,peeledshrimpareaterrificconveniencefood—but it’s nice to have something to dip them in.Commercial cocktail sauce,likesomanyothercondiments,isfullofsugar;you’llsavequiteafewcarbsbymakingyourown.

1/4cup(60g)Dana’sNo-SugarKetchupseepreviouspage1teaspoonpreparedhorseradish

Juststirtogetheranddip!

Yield:Thewholebatchhasabout9gramsofcarbohydrates,atraceoffiber,andnoprotein.

Note:Mustard andmayonnaise,mixed together, alsomake a nice dipforshrimp.OryoucouldbuyDijonnaise.Eitherway,thismustard-mayocombo is lower in carbs than even the sugar-free cocktail sauce. TrydippingshrimpinNuocCham(seepage292),too.

Reduced-CarbSpicyBarbecueSauce

Ketchup is bad enough, but barbecue sauce has evenmore sugar!Make yourown. This is, I confess, the only recipe in the book that takesmore than 15minutes—theideaistohaveithangingaroundintherefrigerator,readytocallon for making Slow Cooker “Barbecued” Ribs (see page 226) and the like.However, ifyoucan findWalden’s,Stubb’s,oranyother reasonably low-carbcommercialbarbecuesauce,I’llunderstandifyouignorethisrecipe.

1clovegarlic,crushed1smallonion,finelyminced4tablespoons(55g)butteroroil4tablespoons(6g)Splenda2teaspoonsblackstrapmolasses1teaspoonsaltorVege-Sal1teaspoondrymustard1teaspoonpaprika1teaspoonchilipowder1/2teaspoonblackpepper11/2cups(355ml)water1/4cup(60ml)cidervinegar1tablespoon(15ml)Worcestershiresauce1tablespoon(15g)preparedhorseradish1tablespoon(15ml)liquidsmoke*1can(6ounces,or170g)tomatopaste

*Mostbiggrocerystorescarrythis.AcompanycalledColginmakesit.

Inasaucepan,cooktheonionandgarlicinthebutteroroilforafewminutes.StirintheSplenda,molasses,salt,drymustard,paprika,chilipowder,blackpepper,water,vinegar,Worcestershiresauce,andhorseradish.Let itsimmerfor15 to20minutes.Thenwhisk in the tomatopasteandsmoke flavoring,andletitsimmerforanother5to10minutes.Storeinajarintherefrigerator.

Yield:Thismakesabout22/3cups(625g)ofsauce,orabouttwenty-one2-tablespoon(32g)servings,eachwith3gramsofcarbohydratesand1gramoffiber,foratotalof2gramsofusablecarbs,nofiber,andnoprotein.

MarinadesMarinating things,simple thoughitmaybe,actually takesuswellbeyondour15-minute time limit. So why include these two recipes from 500 Low-CarbRecipes?Becausebothofthemaregoodwhenusedinourquickcooking,too.BrushingalittleTequilaLimeMarinadeoverachickenbreastbeforesautéingitandthenspooningalittlemoreoveritasitcooksaddsalotofflavor.YoucouldalsousetheTequilaLimeMarinadetoflavorsautéedshrimp.AsfortheTeriyakiMarinade,why not use itwith some ribs, chicken, or pork loin in your slowcooker?You’ll find a recipe in the slowcooker sectionwhereyoudo exactly

that.

TequilaLimeMarinade

This is great for boneless, skinless chicken breasts, fish, and shrimp. If youdon’thavetimetomarinade,youcouldpouralittleintoaskilletwhilesautéing.

1/3cup(80ml)limejuice,bottledorfresh1/3cup(80ml)water3tablespoon(45ml)tequila1tablespoon(1.5g)Splenda1tablespoon(15ml)soysauce2clovesgarlic,crushed

Combinealloftheingredientsandrefrigerateuntiluse.

Yield:Thismakesroughly3/4cup(175ml)—enoughforadozenboneless,skinlesschickenbreastsoracoupleofpounds(900g)ofshrimp.Thewholebatch has 13 grams of carbohydrates and 1 gramof fiber, for a total of 12gramsofusablecarbs,nofiber,andnoprotein.Butsinceyoudrainmostofthemarinadeoff,youwon’tactuallygetmorethanagramortwoofcarbs.

TeriyakiSauce

Thisisgoodonchicken,beef,fish—justaboutanything!

1/2cup(120ml)soysauce1/4cup(60ml)drysherry1clovegarlic,crushed2tablespoons(3g)Splenda1tablespoon(8g)gratedfreshginger

Simplycombinealloftheingredientsandrefrigerateuntiluse.

Yield:Makes justover3/4cup(175ml),oralmost twelve1-tablespoon(15ml) servings, each with about 3 grams of carbohydrates, no fiber, and noprotein.

AppleWalnutDressing

Thisdressinghasnograinofanykindin itandstill tastesgreat.Servewitha

simplepoultryorporkdish.

4tablespoons(55g)butter1crisp,tartapple(IuseaGrannySmithbecauseIliketheflavor,butonewitharedskinwouldlookprettier.)2largestalkscelery

1mediumonion1cup(100g)shelledwalnuts8ounces(225g)slicedmushrooms3/4teaspoonsaltorVege-Sal11/2teaspoonspoultryseasoning

Meltthebutterinalarge,heavyskilletovermediumheat.

Quartertheappleandtrimoutthecore,whackeachquarterinhalf(makingeighths), and drop them in your food processor with the S-blade in place.Whack each stalkof celery into4or 5big chunks and throw them in, too.Quartertheonion,peelit,andthrowitinandthendumpinthewalnuts.Pulsethefoodprocessoruntileverything’samediumconsistency.

Dump thismixture, alongwith themushrooms (whichwe’re assumingyoubought already sliced—if not, just chop ’emwith everything else), into thebutterintheskillet,turntheheatuptomedium-high,andsautéeverythingfora minute or two, stirring. Then cover it and let it cook for 10 minutes,uncoveringevery3minutesorsotostirthewholethingagain.

Stir in thesaltandpoultryseasoning, let itcookforanotherminuteor two,andserve.

Yield: 6 to 8 servings. Assuming 6 servings, each will have 9 grams ofcarbohydratesand3gramsoffiber,foratotalof6gramsofusablecarbsand6gramsofprotein.

chapterthirteen15-MinuteBeverages

CoffeeDrinks

If you’re fondof coffee, try laying in a supplyof either flavored coffees (thekind you actually brew, not the General Mills International Coffees, whichcontain sugar and other objectionable ingredients) and sugar-free coffeeflavoring syrups (DaVinci Sugar Free is probably themostwidely available;lookatyourlocalgourmetcoffeetake-outjoint,butToraniandMoninO’Freearealsofine).Combine thesewithsomeheavycream, ifyou like, tomakeanendlessarrayofcoffeedrinks.Usedecaf ifyou find thatcaffeineafterdinnerkeepsyouawake.

Herearesomeideastojump-startyourcoffeecreativity

IrishCoffee

Iincludedthisin500Low-CarbRecipes,butitseemedtooclassictoomithere.

1shot(11/2ounces,45ml)Irishwhiskey*6ounceshotcoffee(170ml)SplendatotasteWhippedcream(SeeWhippedToppingrecipe,page31)*Youmayaswellusecheap,blendedwhiskeyforthis;useJamieson’sorBushmill’s,andyou’llmakemyhusbandcry.

The traditionalglass for this is a stemmed Irishcoffeemug,but Iwouldn’tbotherrunningoutandbuyingthemunlessyou’reexceedinglyfondofIrishcoffee. Justput theshotofwhiskey ina largemug,pour thecoffeeover it,addSplendatotaste,andtopwithagooddollopofwhippedcream.

Yield: 1 serving. If you use 2 teaspoons of Splenda and a couple oftablespoons (28 g) of whipped cream, you’ll get just 2 grams ofcarbohydrates,nofiber,andnoprotein.

WhippedTopping

This seems as good a place as any to repeat my favorite recipe for makingwhipped cream—the instant pudding in this recipe gives it a lovely, mildsweetnessandaglorious texture.Bytheway,don’t try towhipcreaminyourblenderorfoodprocessor—itwon’twork.Useanelectricmixer,aneggbeater,orthatoldstandby,thewhisk.Ithinkanelectricmixerisbest.Usethisincoffeedrinks,overberries,oranywhereelseyouthinkalittlewhippedcreammightbenice.Thisrecipemakesalot;feelfreetohalveit.

1cup(235ml)heavywhippingcream,wellchilled1 tablespoon (15 g) sugar-free vanilla instant pudding powder Simplywhipthe twotogetheruntilyouhavefluffy,gorgeouswhippedcream.Don’toverbeat,oryou’llgetsweetvanillabutter.

Yield: This is enough for a crowd—2 cups (455 g), or 16 servings of 2tablespoons(28g),eachwithonlyatraceofcarbohydrates,nofiber,andnoprotein.

Note:Seethewords“wellchilled”afterthecreaminthisrecipe?That’sbecause warm cream may well refuse to whip on you. Furthermore,yourbowlandbeatersshouldn’tbewarm,either.Ifthey’refreshoutofthedishwasher, chill them in the freezer for5 to10minutesor at thevery least runcoldwaterover themand thendry thembeforemakingyourWhippedTopping.

CaféChantilly

Thisisaclassic!

1tablespoon(15ml)cognac4ounces(120ml)brewedcoffeeUnsweetenedwhippedcream(justwhipchilledheavycreambyitselfwithanelectricmixer)Juststirthecognacintothecoffee,topwithadollopofwhippedcream,andserve.

Yield:1serving,withjust1gramofcarbohydrates,nofiber,andnoprotein.

Eachservinghasonly65calories!

MexicanCoffee

Traditionally, this ismadewithpilloncillo sugar—Mexicanbrownsugar—andmilk,butthat’stoomanycarbsforus.Here’sthereduced-carbversion.

6ounces(170ml)brewedcoffee2to3tablespoons(28to45ml)heavycream2teaspoonsSplenda2dropsblackstrapmolasses*TinypinchgroundcinnamonTinypinchgroundcloves

*Ithelpstokeepyourblackstrapinasqueezebottle.Ibuymyblackstrapinbulkfrommyhealthfoodstoreandkeepitinoneofthose“honeybears.”

Pour the coffee and stir in the cream, Splenda, andmolasses. Sprinkle thespicesoverthetopandserve.

Yield:1serving,with3gramsofcarbohydrates,themeresttraceoffiber,and1gramofprotein.

CaféVienna

Thisiscoffeeforchocolateloversorchocolateforcoffeelovers.

6ounces(170ml)brewedcoffee2 tablespoons (30 g) sugar-free chocolate coffee flavoring syrup 2tablespoons(28ml)heavycream

Tinypinchgroundcinnamon

Pour the coffee, stir in the chocolate syrup and heavy cream, dust thecinnamonoverthetop,andserve.

Yield: 1 serving. Assuming you use Torani, Monin, or Da Vinci coffeeflavoring syrup (whicharemadewithSplenda insteadofpolyols), thiswillhave2gramsofcarbohydrates,atraceoffiber,and1gramofprotein.

Note: If you’d like to spiff this up for company, usedwhipped cream(seeWhippedToppingonpage316)insteadoftheplainheavycream.

ChocolateOrangeCoffee

I cameupwith thisonemorningwhenmyhusbandwasoutof cream forhiscoffee—itkeptmefromhavingtorunouttothestorebeforebreakfast,andhelovedit!

6ounces(170ml)brewedcoffee1 tablespoon (15 g) sugar-free chocolate coffee flavoring syrup 1 or 2dropsorangeextract

Pourthecoffeeandstirinthesyrupandtheextract.That’sall!

Yield:1serving.AgainassumingyouuseTorani,Monin,orDaVincibrandsyrup,you’llhavejust1gramofcarbohydrateshere,nofiber,andnoprotein.

CaféIncontro

Thisisforadultsonly,ofcourse!

6ounces(170ml)brewedcoffee1scantshot(1ounce,or28ml)darkrum2teaspoonssugar-freechocolatecoffeeflavoringsyrupSplendatotaste,ifdesired

Pourthecoffee,addtherum,syrup,andSplenda,andserve.That’sall!

Yield:1serving,withjust1gramofcarbohydrates(again,we’retalkingtheTorani,Monin,orDaVincisyrup),nofiber,andnoprotein.Add0.5gramsofcarbohydratesforeachteaspoonofSplendayouadd.

SodasorFloatsTheseareAmericanclassicsandarereallyquickandsimpletomake.Youmay,of course, use any flavor of no-sugar-added ice cream and any flavor of dietsoda tomake floats.Theseare just a fewpopular combinations.Youcanalsouse one of the sugar-free coffee-flavoring syrups plus seltzer or club soda inplaceofthedietsoda,ifyou’dliketogetreallycreative.

RootBeerFloat

My sister keeps IBC Sugar-Free Root Beer and Dreyer’s Vanilla No-Sugar-AddedIceCreaminthehouseforthispurposeandthispurposealone.

1 small scoop vanilla no-sugar-added ice cream, vanilla flavor 1 can orbottlesugar-freerootbeer,wellchilled

Puttheicecreaminalargeglassormugandpourtherootbeeroverit.Servewithstrawsandalong-handledspoon.

Yield:1serving;thecarbcountwilldependonyourbrandofno-sugar-addedicecream.

ChocolateFloat

Ifyoucangetchocolate-flavoreddietsodainyourregion,thisisanicevariantoftheRootBeerFloat.

1 small scoop vanilla no-sugar-added ice cream, vanilla flavor 1 cansugar-freechocolate-fudgeflavoredsoda,wellchilledPuttheicecreaminalargeglassormugandpourthesodaoverit.Servewithastrawandalong-handledspoon.

Yield:1serving;thecarbcountwilldependonyourbrandofno-sugar-addedicecream.

Note:Canfield’smakesdietchocolate-fudgeflavoredsoda.Ifyoucan’tfinditinalocalgrocerystore,thereareseveralWebsitesthatsellit.Beaware, however, that this is one of those love-it-or-hate-it products.Faygoalsomakesachocolatesoda.

DreamsicleFloat

IfyouwereafanofDreamsiclesasakid,you’lllovethisfloat!

1smallscoopno-sugar-addedicecream,vanillaflavor1cansugar-freeorangesoda,wellchilled

Puttheicecreaminalargeglassormugandpourthesodaoverit.Servewithastrawandalong-handledspoon.

Yield:1serving;thecarbcountwilldependonyourbrandofno-sugar-addedicecream.

Farmer’sSoda

Thisissimplerthanafloatandabitlowercarb.

1/4cup(60ml)heavycream1cansugar-freesoda,flavorofyourchoice,wellchilled

Simplypourthecreamintothebottomofalargeglassandpourthesodaoverit.

Yield:1serving,with3gramsofcarbohydrates,nofiber,andnoprotein.

ChocolateIceCreamSoda

Thisisatrueold-fashionedtreat.Grabyoursweetheartandtwostraws.

2 tablespoons (30 g) sugar-free chocolate coffee flavoring syrup 2tablespoons(30g)sugar-freeHershey’ssyrup

1/2cup(70g)sugar-freevanillaicecream(IusedBreyer’sCarbSmart.)6fluidounces(175ml)clubsoda,chilled

Putthesyrupsinthebottomofaglass.Addtheicecreamandpourtheclubsodaoverall.Useastrawifyouhaveone!

Yield: 1 serving,with105 calories, 6grams fat, 2 gramsprotein, 18gramscarbohydrate,tracedietaryfiber.Thatcarbcountlookshigh,Iknow,butthe5gramsfromtheHershey’sSyrupisintheformoferythritol,whichisvirtuallyunabsorbed, and 5 of the grams in the ice cream ismaltitol, about half ofwhichisabsorbed.Sofigureabout10.5gramsnetcarbs—lowenoughfortheoccasionalsplurge.

chapterfourteen15-MinuteSnacks

NutsandSherryorPortIfyou’renotfeedingchildren,simplypassingabowlofnutsintheirshells,withnutcrackers(andplatesfortheshells),alongwithalittlesherryorport,makesaniceendtoameal.

CinnamonSplendaNuts

Thisisanicelittlenibbletopassaroundwithcoffee.

2tablespoons(28g)butter1cup(100g)shelledwalnuts,pecans,oracombinationofthetwo11/2to2tablespoons(2.3to3g)Splenda1/2teaspooncinnamon

Melt the butter in a heavy skillet overmediumheat and then add the nuts.Cook for 5 to 6 minutes, stirring from time to time. Turn off the heat,immediately sprinkle the Splenda and cinnamon over the top, and stir todistribute.(Ifyouwaitforthenutstocool,theSplendadoesn’tsticknearlysowell.)Ilikethesebestwarm,althoughthey’restillquitenicewhencooled.

Yield:4or5servings(remember,thisisjustanibble).Assuming4servings,eachwillhave5gramsofcarbohydratesand2gramsoffiber,foratotalof3gramsofusablecarbsand5gramsofprotein.

CandiedAlmonds

Thesearesoaddictive!

1tablespoon(14g)butter1cup(145)shelledalmonds2tablespoons(30g)erythritol1teaspoonvanillaextract1tablespoon(1.5g)Splenda

1/2teaspooncinnamon

Put thebutter inaPyrexpieplateandnukeonhighfor45secondsoruntilmelted.

Dumpthealmondsinthepieplateandtosswiththebutteruntilcoated.Putbackinthemicrowaveandgivethem2minutesonhigh.

Add the erythritol and vanilla and stir to coat. Nuke another 1 minute 30secondsandstiragain.Nukeanother1minute30seconds,pullthemout,stirintheSplendaandcinnamon,andletthemcoolafewminutes,stirringnowandthen,beforeeating.

Yield: 4 servings, eachwith 240 calories, 21 grams fat, 7 grams protein, 8gramscarbohydrate,4gramsdietaryfiber,and4gramsusablecarb.

Roasted,SaltedPecans

Youcanbuycansofroasted,saltedpecans,ofcourse,butthey’resomuchbetterroastedfreshinbutter.They’recheaper,too.

1tablespoon(14g)butter1cup(100g)pecanhalvessalt

PutthebutterinaPyrexpieplateandnukeonhighfor30secondstomelt.Addthepecansandtossuntilthey’reevenlycoated.

Putyourpecansback in themicrowaveandgive them90secondsonhigh.Stirandgivethemanother90secondsto2minutes.Saltanddevourorkeepinasnap-topcontainerwithalid—foraslongasyoucanresist.

Yield: 4 servings, eachwith 205 calories, 21 grams fat, 2 grams protein, 5gramscarbohydrate,2gramsdietaryfiber,and3gramsusablecarb.

NachoCheeseCrisps

You’vehad tortilla chipswithnachocheese flavoring,nodoubt.This is abigchipmadeofcheesewithnachoflavorings.It’ssomuchbetter!Domakesureyourcheesehasnoadditives—whichwillprobablymeanyou’llhavetoshredit

yourself, since most preshredded cheese has cellulose. Run it through theshreddingbladeofyourfoodprocessorandit’lladdabig1to2minutestoyourrecipe. Heck, even if you use your box grater you’ll be done within the 15minutetimelimit.

1cup(115g)shreddedcheddarcheesewithnoadditives1/2teaspoongarlicpowder1/2teaspoononionpowder1/4teaspooncayenneortotaste

Sprinkletheseasoningsovertheshreddedcheese,tossingasyougo.

Spray amicrowaveable platewith nonstick cooking spray—I used a salad-sizedplate.Putabout1/4cup(29g)ofcheeseontheplateandnukeonhighfor2to3minutesoruntilyou’vegotacrispydiscthatlookssortoflikeanorangesurfaceof themoon.Let it coolaminuteor two, loosen it from thesurfaceoftheplatebyslidingaknifeunderneath,andcookanotherbatch.Ihadtore-spraytheplatebetweenbatches,orIgotsticking.

Yield:4servings,eachwith116calories,9gramsfat,7gramsprotein,1gramcarbohydrate,and6gramsusablecarb.

Parmesan-PineNut-PepperFrico

Again,youneedadditive-freecheesefor this,andmostpreshreddedParmesanhascelluloseinit.ButIcanusuallyfindsomethatdoesn’t;IusedButonibrand,whichworkedgreat.

3 tablespoons (15 g) shredded Parmesan cheese—It must have noadditives.

1/2tablespoonpinenuts1/8teaspooncoarselygroundpepperortotaste

Sprayamicrowaveableplatewithnonstickcookingspray.Makealowheapabout3 inches (7.5cm)acrossof theParmesan.Sprinkle thepinenuts andpepperevenlyoverit.

Nukeonhighfor90seconds(timemayvary,dependingonyourmicrowave—this is just right inmine).Let itcool foraminuteor two tocrispupandthenbreakorcutinhalfanddevour!

Yield:2servings,eachwith44calories,3gramsfat,3gramsprotein,1gramcarbohydrate,tracedietaryfiber,and1gramusablecarb.

CinnamonRinds

No, I amnot crazy.These are really good, especially if you’remissing salty-sweetsnackslikecaramelcorn.Beaware:Despitetheslursagainstthem,porkrindsareverygoodfood,farmorenutritiousthanjustaboutanythingelseinthesnackaisle—lookatthatproteincount!They’requitefilling,too.

1bag(5ounces,or140g)porkrinds1/4cup(6g)granularsucralose1/4teaspooncinnamon

Yield: 5 servings, eachwith 160 calories, 9 grams fat, 17 grams protein, 1gramcarbohydrate,tracedietaryfiber,and1gramusablecarb.

CheeseCheesefordessertmaysoundstrange tosugar-addictedAmericans,but it’sanoldEuropean custom. I’d never tried this until Iwent on theLow-CarbHighLifeCruisein2001anddiscoveredthatCarnivalCruiseLineshascheeseonthedessertmenueverynight.MyreadersandIendeduporderingacheeseplatterjust about every night, and we all agreed that it made a nice—and verysatisfying—endtoameal.Ifyouhaveanyemptycornersafterthemeal,alittlecheeseisguaranteedtofillthemrightup.It’snicesttopassasliceortwoofafew varieties—perhaps some sort of blue cheese, a soft cheese such asCamembert or Brie, and a firmer cheese such as Edam orGouda.Add someGruyère or Havarti and perhaps a good strong cheddar, and you’ve got awinningassortment.

FruitFruit desserts are an interesting question for the low-carb dieter. On the one

hand, they’re likely to havemore carbohydrates than sugar-free commerciallymade stuff.On theotherhand, they’re likely tobe far lower in calories—andcaloriesstilldocount,atleastsome—andfar,farmorenutritious.Whichfruityouchoosemakesabigdifference.Abanana,forinstance,will

run you about 25 grams of carbohydrates, and a cup (155 g) of diced freshpineapplehas19grams.On theotherhand, there are some fruits that are lowenough in sugar to fit intoourdiets inmoderation, and luckily forus, they’resomeofthemostdelectable.Here’sarundownofthelowest-sugarfruits,plusafewsimpleideasforfruitdesserts.

Apricotsarearealbargain.Onehasjust3.9gramsofcarbohydratesand0.84gramsfiber,foratotalofabout3gramsofusablecarbs!

Alloftheberriesareprettylowcarb,andtheymakeaterrificquick-and-easydessertwitheitherheavycreamorwhippedcream.Forthatmatter,youcouldeatthem plain! By the way, berries are also among the most nutritious fruitsavailable;you’llbegettingalotofbenefitfromthefewcarbstheyaddtoyourday.•1/2cup(65g)raspberrieshas7gramsofcarbohydratesand4.2gramsoffiber,foratotalofjust2.8gramsofusablecarbs.

•1/2cup(75g)blackberrieshas9.2gramsofcarbohydratesand3.6gramsoffiber,foratotalof5.6gramsofusablecarbs.

•1/2cup(75g)strawberrieshas5.2gramsofcarbohydratesand2gramsoffiber,foratotalof3.2gramsofusablecarbs.

•1/2cup(75g)blueberrieshas10.2gramsofcarbohydratesand1.7gramsoffiber,foratotalof8.5gramsofusablecarbs.

chapterfifteen15-MinuteDesserts

Ididn’tputinalotofworkondessertrecipesforthisbookforasimplereason:Ifyou’rescramblingfortimeandneedtogeteverythingonthetableasquicklyaspossible,you’renotgoingtotakeanextra15minutestomakedessert!Andifyou’re thesortofpersonwhosimplyhatescooking,you’reprobablygoing toputyourlimitedeffortsintothemainmeal,notthedessert.Ialsoliveinthehopethatyou’reworkingonbreakingthesweethabitandare

making desserts an occasional thing, rather than a daily (or even twice-daily)inevitability.Thatbeingsaid,youmightwantalittlesomethingextraattheendofyourmealfromtimetotime.Hereareafewideasforfast low-carbend-of-the-mealtreats:

StrawberryCrunchParfaitIntheirbookTheGO-Diet,Drs.GoldbergandO’Maraexplainthatplainyogurthasfarfewercarbsthanthelabelwouldindicatebecausemostofthelactoseinthemilkhasbeenconvertedtolacticacidbytheyogurtbacteria.Accordingly,they say thatwe can count just 4 grams of carbohydrates per cup (230 g) ofplain yogurt. Reading this, I added yogurt back tomy low-carb diet, and it’snever causedweight gain or reboundhunger forme, so I thinkGoldberg andO’Mara are right! This recipe is so versatile—it makes a great dessert, aphenomenalquickbreakfast,oradeliciousandnutritioussnack.Enjoy!

3ripestrawberries1tablespoon(1.5g)plus1/4teaspoonSplenda3/4cup(173g)plainyogurt1/2teaspoonvanillaextract2 tablespoons (13 g) Cinnamon Splenda Nuts, chopped a bit (see page323)or2 tablespoons (16g)Gram’sGourmetFlax ’n’NutCrunchies(Vanilla Almond or Cinnamon Toast flavor) or other low-carbcommercialgranola-likeproduct

Cut the green hulls off your strawberries and slice them thinly into a dish.

Sprinklethemwith1/4teaspoonoftheSplendaandstir.

Combine the yogurt with the vanilla extract and the remaining tablespoon(1.5g)ofSplenda, stirringwell.Spoonover the strawberries.Topwith thenutsorFlax’n’NutCrunchiesanddevour!

Yield:1serving.UsingtheGO-Diet’scarbcountof4gramsofcarbohydratesper cup (230 g) of plain yogurt, this has 12 grams of carbohydrates and 3gramsoffiber,foratotalof9gramsofusablecarbsand10gramsofprotein.

Note: Feel free to substitute 1/4 cup (36 g) blueberries, (36 g)blackberries,or(31g)raspberries,oreven(43g)dicedpeaches.Makethisinaclearglassdish,orevenlayeritinaparfaitglass,andit’lllookprettyenoughforcompany.

FastStrawberry-OrangeSauceThis is especiallynice for spiffingup a simpledessert for company, usingupstrawberries threatening to go bad in the refrigerator, or just because it’sTuesday.

1/2cupstrawberries—(73g)fresh,or(123g)frozenwithnosugaradded,thawed

1tablespoon(1.5g)Splenda1/4teaspoonorangeextract

Assemble the ingredients in a food processor and purée. Serve over slicedmelonorsugar-freeicecreamorstiritintoplainyogurt.

Yield: About 1/3 cup (85 g), or 3 servings, each with 2 grams ofcarbohydratesand1gramoffiber,foratotalof1gramofusablecarbsandatraceofprotein.

StrawberryIceCreamWow.All I can say is justwow. If you only try one dessert recipe from thisbook,makeitthisone.

1pound(455g)frozenunsweetenedstrawberries11/2cups(355ml)heavycream1/4cup(6g)Splenda1/2tablespoonlemonjuice

Put everything in your food processor and run it until the strawberries aregroundup.Thismayrequirepryingastrawberryoff thebladea fewtimes!Thestrawberriesfreezethecream,andyougetreally,trulyicecreamwithaninsanelygreatstrawberryflavor.Keepinmindthatifyouhavesomeleftover,youcanstoreitinasnap-topcontainerinthefreezer,butbecauseofthelackofsugaritwillfreezerock-hard.Takeitoutofthefreezeragoodhalfanhourbeforeyouwanttoeatittoletitsoftenabit.

Yield:6servings,eachwith236calories,22gramsfat,2gramsprotein,10gramscarbohydrate,2gramsdietaryfiber,and8gramsusablecarb.

5MinuteChocolateMugCakeThisismyde-carbedversionofarecipethat’sbeengoingaroundtheinternet.Youarenownevermore thanfiveminutes fromlowcarbchocolatecake;usethis power responsibly! By theway, this has enough protein tomake a goodbreakfast, and it’s quick enough for a schoolmorning. And you thought youcouldn’tgetyourkidstoeatagoodbreakfast.

3tablespoons(45ml)coconutoil2tablespoons(14g)almondmeal2tablespoons(16g)vanillawheyproteinpowder3tablespoons(45g)erythritol1tablespoon(5g)cocoapowder1pinchsalt1/8teaspoonbakingpowder1egg3tablespoons(45ml)halfandhalf

Putthecoconutoilinabigcoffeemugyou’vecoatedwithnonstickcookingspray and nuke it just until the oil is melted—maybe 30 seconds at 60%power.Youjustwantitliquid,nothotenoughtocookeverythingelse.

Remove themug from themicrowave andmeasure everything else into it.Useasmallishwhisktomixitupuntilthebatterissmooth—besurethereare

nopocketsofdrystuffanywhereandthatit’sallwell-blended.

Put itbackinthemicrowaveandcookfor threeminutesonfullpower.It’llriseabovetheedgeofthemugbutshouldbesolidenoughnottospill.

Whenthethreeminutesareup,pullitout,letitcoolafewminutes,tipoutonaplate,cutintwo,andenjoy.

Whippedcreamorsugar-freevanilla icecreamwouldbenicewiththis,butweateitas-is,anditwasmoistandyummy.

Yield:2servings,eachwith335calories,28gramsfat,18gramsprotein,6gramscarbohydrate,and12gramsusablecarb.

5MinuteGingerbreadMugPuddingHavingmadethe5MinuteChocolateMugCake,IthoughtI’dtrygingerbread.Itcameoutquitemoist,morelikeasteamedpuddingthanacake,butIratherlikeditthatway,andtheflavorwasgreat.Sohereitis.

3tablespoons(45ml)coconutoil2tablespoons(14g)almondmeal2tablespoons(16g)vanillawheyproteinpowder2tablespoons(30g)erythritol2tablespoons(3g)Splenda1pinchsalt1/8teaspoonbakingpowder1teaspoongroundcinnamon1teaspoongroundginger1pinchgroundcloves1pinchgroundnutmeg3tablespoons(45ml)halfandhalf1egg

Putthecoconutoilinabigcoffeemugyou’vecoatedwithnonstickcookingspray and nuke it just until the oil is melted—maybe 30 seconds at 60%power.Youjustwantitliquid,nothotenoughtocookeverythingelse.

Remove themug from themicrowave andmeasure everything else into it.Useasmallishwhisktomixitupuntilthebatterissmooth—besurethereare

nopocketsofdrystuffanywhereandthatit’sallwell-blended.

Put itbackinthemicrowaveandcookfor threeminutesonfullpower.It’llriseabovetheedgeofthemugbutshouldbesolidenoughnottospill.

Whenthethreeminutesareup,pullitout,letitcoolafewminutes,tipoutonaplate,cutintwo,andenjoy.

This is evenyummierwitha scoopof sugar-freevanilla icecream. Just tryfeelingsorryforyourself!

Yield:2servings,eachwith342calories,28gramsfat,18gramsprotein,8gramscarbohydrate,1gramdietaryfiber,and7gramsusablecarb.

FigswithGorgonzolaItdoesn’tgetanysimplerormoreelegantthanthis.

4fresh,mediumfigs1/4cup(30g)crumbledGorgonzolacheese1/2cup(40g)choppedwalnuts

Slicethefigsinhalf,spreadeachhalfwithatablespoon(8g)ofGorgonzola,andsprinklewith1/2tablespoonchoppedwalnuts.

Yield: 4 servings of 2 halves, each with 12 grams of carbohydrates and 2gramsoffiber,foratotalof10gramsofusablecarbsand9gramsofprotein.

Note:Somepeopleliketobroilthefigsforafewminutesfirst.

Iadorepinkgrapefruit,andsinceI’vegonelow-carb,it tastesreallysweettome!Grapefruitishigherincarbsthanberriesarebutstillprettyokay:1/2mediumgrapefruit has10.4gramsof carbohydrates and1.4gramsof fiber,foratotalof9gramsofusablecarbs.Ifyou’dliketospiffupthatgrapefruitalittle,youcouldsprinkleitwithSplenda,orasmanypeoplehavesuggestedtome,BrownSugarTwin.Personally,Idrizzlemygrapefruitwith1/4teaspoonblackstrapmolasses, which adds 1 scant gram of carbohydrates. I love the

warmbrownflavorofthemolassescontrastedwiththecool,sharpflavorofthegrapefruit.

BroiledGrapefruitThisisaclassicsortofrecipe.

1/2grapefruit1/2teaspoonbutter(optional)SplendaAtouchofblackstrapmolasses,ifyoulikeGroundcinnamon(optional)

Loosen the sections of the grapefruit by running a sharp, thin-bladed knifearoundeachone.Sprinklewiththesweetenerofyourchoice,pluscinnamonif you like, and broil a few inches (7.5 to 10 cm) from the flame for 10minutes.

Yield:1serving,with10.4gramsofcarbohydratesand1.4gramsoffiber,foratotalof9gramsofusablecarbsfromthegrapefruit.Splendahas0.5gramsof carbohydrates per teaspoon.Blackstrap has 1 gram of carbohydrates per1/4 teaspoon—and it’s so strong-flavoredyouwon’twant tousemore thanthis!

Note:Somepeopleliketocutthewhitecoreoutandputbutterinthere.

Melon is a great low-carb dessert, and it’s very nutritious. If you’d like tofancy itupabit, sprinkle itwitha little lime juicemixedwithSplendaandginger to taste or top it with theFast StrawberryOrange Sauce (see page331)—butit’sreallyafinedessertas-is.•1/8ofamediumcantaloupehas8.4gramsofcarbohydratesand0.8gramsoffiber,foratotalof7.6gramsofusablecarbs.

•1/8ofamediumhoneydewhas9.2gramsofcarbohydratesand0.6gramsoffiber,foratotalof8.6gramsofusablecarbs.

•1cup(173g)offrozenmelonballshas8gramsofcarbohydratesand0.7gramsoffiber,foratotalof7.3gramsofusablecarbs.

• 1 cup (150 g) dicedwatermelon has 11 grams of carbohydrates and 0.8gramsoffiber,foratotalof10.2gramsofusablecarbs.

•Onemedium-sizenectarinehas11.8gramsofcarbohydratesand1.6gramsoffiber,foratotalof10.2gramsofusablecarbs.

•Onemediumpeachhas11.1gramsofcarbohydratesand2gramsoffiber,foratotalof9.1gramsofusablecarbs.

•Onemediumplumhas13.1gramsofcarbohydratesand1.5gramsoffiber,foratotalof11.6gramsofusablecarbs.

•1mediumfreshfighas9.6gramsofcarbohydratesand1.6gramsoffiber,foratotalof8gramsofusablecarbs.

SpeedyLow-CarbPeachMelbaThis is a short-cut,no-sugar-addedversionof avery famousdessert—and it’sscrumptious!Youcanusefreshpeaches in this, ifyou’dprefer,butunlike thefrozenones,you’llhavetopeelandslicethem,whichmaytakeyouoverthe15-minutetimelimit.

2cups(500g)frozen,sliced,no-sugar-addedpeaches1/4cup(60ml)lemonjuice1/4teaspoonorangeextract1/2cup(12g)Splenda1cupraspberries—(125g)freshor(250g)frozenwithnosugaradded4tablespoons(28g)toastedsliveredalmonds(optional)

Don’tbothertothawthefrozenpeaches.Puttheminamicrowaveablebowl,mixtogether2tablespoons(28ml)ofthelemonjuice,theorangeextract,andhalfof theSplenda,andpour itover them.Cover(I just layaplateon top)andmicrowaveonHighfor5to7minutesoruntiltenderrightthrough.

While the peaches are poaching, put the raspberries, the remaining 2tablespoons(28ml)oflemonjuice,andtheremainingSplendainyourfoodprocessor with the S-blade in place. Pulse a few times until everything ispuréedtogether.

Whenthepeachesaredone,dividebetween4smallservingdishesanddividetheraspberrysaucebetweenthem.Sprinkleeachdishwithatablespoon(7g)ofalmonds,ifdesired.Serve.

Yield:4servings,eachwith17gramsofcarbohydratesand4gramsoffiber,foratotalof13gramsofusablecarbsand1gramofprotein.Addtheoptionalalmonds and each serving has 19 grams of carbohydrates and 5 grams offiber,foratotalof14gramsofusablecarbsand3gramsofprotein.

Thisalsohasamere68calories,everyoneofthemnutritious.

Note:Now, this is not the traditionalway to servePeachMelba—thetraditionalwaywould includeascoopofvanilla icecream.Youcoulddothis,ofcourse,usingoneoftheno-sugar-addedicecreams,butsincethis is already in theupper rangeof the low-carb recipe spectrum, I’dprobablyonlydothisforaveryspecialoccasion.Youcouldalsoservethiswithvanillayogurt—seetheStrawberryCrunchParfaitrecipe(seepage329)forhow-tos—andaddonlyabout2.5gramsofcarbsper1/2cup(115g)ofyogurt.Tip:Feelfreetomaketheraspberrysauceallbyitself—it’sgreatover

melon, stirred into plain yogurt, or as an elegant quick dessert whencombinedwithno-sugaricecream.

PurchasedLow-CarbSweets

Low-carbohydratechocolateorothersugar-freecandy.Thisstuffgetsbetterall the time and is now widely available. Since sugar-free candy is polyol-sweetened,itdoestechnicallyhavecarbsinit,buttheamountthatmostofyouwillabsorbwillbequitelow.Still,bothbecauseofthepossibilityofmorecarbabsorption than the labels let on and because of possible gastric distress, goeasy,okay?MyhusbandandIwilloftensplita1.5ounce(43g)sugar-freedarkchocolatebarfordessert;thisstrikesmeasplenty.Sugar-freecocoa,madefrommix.Readthelabelsonallthebrandsavailable

at your grocery store—in mine, Swiss Miss Diet is the lowest in carbs, at 4gramspercup(235ml).

No-Sugar-AddedIceCream.Theno-sugaricecreamisprettydarnedgood.MyfavoriteisthebrandcalledDreyer’sintheWestandEdy’sintheEast,butBreyer’salsomakesone,andmygrocery storeevenhasahousebrandofno-sugar-addedicecream.Thisstuffdoesstillhaveusable,absorbablecarbsinit—thelactoseinthemilkitwasmadefrom—sogoeasy.A“serving”is1/2cup(70g),notahalfacarton!Thecarbcountsvarysome,soreadyourlabels.

No-Sugar-Added Ice Pops. The Popsicle company makes a sugar-freevariety,andthey’reamongyourlowest-carbprepareddesserts—just3gramsperpopandonly15calories.Soifyou’reaPopsiclefan,yourdessertproblemsaresolved!They’reavailableintwoassortments,eitherorange,cherry,andgrapeorthenewtropicalflavors,Caribbeanfruitpunch,Hawaiianpineapple,andtropicalorange.

No-Sugar-AddedFudgePops.No-sugar-addedFudgsiclestastejustliketheFudgsicles of your youth—really, they do. Looking at the Popsicle companyWebsite,theysaythesehave19gramsofcarbohydratesand1gramoffiberperserving,whichsoundslikeyou’regoingtogetaprohibitive18gramsofcarbs.But3gramsare“sugaralcohols,”akapolyols,soyoucansubtractthemout,too,leaving 15 grams. Then you take a look at the “serving size”—which is twopops,notone.Soifyoueatonepop—whichiswhatI’dbelikelytodo—you’llget7.5gramsofusablecarbs.Andthatfitsintoyourlow-carbdiet!

There are also store brands of sugar-free fudge pops around; I know thatKroger—thebiggestgrocerychainintheUnitedStates—hasone.Makesuretoreadthelabelstofindthetrueusablecarbcountanddon’tforgettolookattheservingsize.

Sugar-FreeGelatin. It takesmore than15minutes tomakegelatin, if youcountthechillingtime,butJell-O,forone,makespreparedsugar-freegelatininplasticcupswithpeel-offtops;lookforthemunderthename“Jell-OSnacks.”Ifyoulikegelatin,thiscouldbeahandyitemtokeepinthepantry.

Sugar-FreeInstantPudding.Mixthiswithhalfheavycream,halfwatertoeliminate half of the carbs that using milk would add. If you do this beforesittingdowntodinnerandsetitintherefrigeratortochill,itshouldbeatleastpassably thickened by the time dessert rolls around. According to mycalculations,usingthesugar-freeinstantpuddingIhaveinthepantry,thiswouldcometo8gramsofcarbohydratesperserving.

chaptersixteen15-MinuteSmoothies

Smoothiesarehugelypopular, super-quickboth tomakeand toconsume,andit’s easy to load in ameal’sworth of protein. I wrote a smoothies book, butsadlyseveraloftheingredientsIusedmostinthatbookhavesincedisappearedfrom most markets. So I thought it would be nice to include a selection ofsmoothiesinthisbook.Oneofmybestdiscoveriesinrecentyearshasbeenthatcottagecheesemakesgreat,creamylowcarbsmoothies,soI’ve included it inseveraloftheserecipes.

MexicanChocolateSmoothieThis is far andawaymy favorite smoothie I cameupwith for thisbook.Thecombination of chocolate, vanilla, and cinnamon is classically Mexican andenchanting.Trythis!

3/4cup(165g)cottagecheese1/4 cup (80g) sugar-freevanilla coffee flavoring syrup1/4 cup (60ml)water

1/4cup(32g)vanillawheyproteinpowder1tablespoon(6g)cocoapowder1/4teaspooncinnamon4icecubes1 teaspoon guar, xanthan, or glucomannan or to tasteThroweverythingfromthecottagecheesethroughthecinnamoninyourblenderandstartitrunning.Addtheicecubesonebyone,waitinguntiloneisgroundupbeforeaddingthenext.Whenalltheiceisin,thickentotastewithguar,xanthan, or glucomannan—I used 1 teaspoon of glucomannan, and itwasperfect.

Yield:1serving,with388calories,8gramsfat,67gramsprotein,14gramscarbohydrate,4gramsdietaryfiber,and10gramsusablecarb.

AlmondJoySmoothie

I wanted a smoothie recipe using coconut milk, and I had just gotten theAlmondRocasyrup,soyouseewhattheresultwas.

3/4cup(175ml)unsweetenedcoconutmilk1/4cup(60g)sugar-freeAlmondRocasyrup2tablespoons(12g)cocoapowder5dropscoconutextract1 teaspoon guar, xanthan, or glucomannan, or to taste 1/4 cup (32 g)vanillawheyproteinpowder

4icecubes

Justassembleeverythingbuttheiceinyourblenderandrun.Dropintheicecubes one at a time and continue blending until the ice is pulverized. Pourintoaglassanddrink.

Yield:1serving,with248calories,5gramsfat,45gramsprotein,11gramscarbohydrate,5gramsdietaryfiber,and6gramsusablecarb.

MoundsSmoothie

3/4cup(175ml)unsweetenedcoconutmilk1/4cup (60g)sugar-freechocolatecoffee flavoringsyrup2 tablespoons(12g)cocoapowder

5drops coconut flavoring (find this in thebaking aisle, near thevanillaextract)1/4cup(32g)vanillawheyproteinpowder

4icecubesglucomannan

Justassembleeverythingbuttheiceinyourblenderandrun.Dropintheicecubes one at a time and continue blending until the ice is pulverized. Pourintoaglassanddrink.

Yield:1serving,with248calories,5gramsfat,45gramsprotein,11gramscarbohydrate,5gramsdietaryfiber,and6gramsusablefiber.

SnickersSmoothieThissmoothiehaschocolate,caramel,andpeanut,justlikeaSnickersbar!

3/4cup(165g)cottagecheese2 tablespoons (28 g) chocolate sugar-free coffee flavoring syrup 2tablespoons (28 g) caramel sugar-free coffee flavoring syrup 1tablespoon(6g)cocoapowder

2tablespoons(32g)naturalpeanutbutter1tablespoon(8g)vanillawheyproteinpowder1/4cup(60ml)water4icecubes1/2teaspoonguar,xanthan,orglucomannan,ortotasteThroweverythingbuttheiceandthickenerinyourblenderandstart itrunning.Addtheiceacubeatatimeandthenthickentotaste.

Yield:1serving,with405calories,20gramsfat,42gramsprotein,17gramscarbohydrate,4gramsdietaryfiber,and13gramsusablecarb.

AlmondRocaSmoothieIthoughtofthisthesecondIsawsugar-freeAlmondRocasyrupsittingontheshelf.

3/4cup(165g)cottagecheese2tablespoons(32g)almondbutter2 tablespoons (28 g) sugar-free Almond Roca coffee flavoring syrup 2tablespoons (28 g) chocolate sugar-free coffee flavoring syrup 2tablespoons(16g)vanillawheyproteinpowder

1tablespoon(6g)cocoapowder4icecubes3/4teaspoonguar,xanthan,orglucomannanortotasteThroweverythingbuttheiceandthickenerinyourblenderandstart itrunning.Addtheiceacubeatatimeandthenthickentotaste.

Yield:1serving,with473calories,24gramsfat,51gramsprotein,18gramscarbohydrate,4gramsdietaryfiber,and14gramsusablecarb.

SuperStrawberrySmoothieThestrawberriesmakethisalittlehighercarbthansomesmoothies,butthey’reawfullynutritious.

3/4cup(165g)cottagecheese1/2cup(128g)frozenstrawberries,unsweetened

1/4cup(60g)sugar-freestrawberrysyrup1/4cup(60ml)water4icecubes1teaspoonlemonjuice1/4cup(32g)vanillawheyproteinpowder

Throw everything but the ice and thickener in your blender and start itrunning.Addtheiceacubeatatime,waitinguntiloneispulverizedbeforeyouaddthenext.Whenalltheiceisin,it’sdone!

Yield:1serving,with402calories,7gramsfat,67gramsprotein,18gramscarbohydrate,3gramsdietaryfiber,and15gramsusablecarb.

Peach-StrawberrySmoothieThis has such a gorgeous color! It tastes great, too. It’s also higher carb thansome of the other smoothies, though, because of the fruit, so let your ownpersonalbodybeyourguide.

1cup(230g)plainyogurt5frozenunsweetenedstrawberries1/2cup(125g)frozenunsweetenedslicedpeaches1/4cup(32g)vanillawheyproteinpowder8 teaspoons (4 g) Splenda, or the equivalent in liquid Splenda 1/2teaspoonguar,xanthan,orglucomannanortotasteJustputeverythinginyourblenderandrununtilit’ssmooth.

Yield:1serving,with427calories,12gramsfat,53gramsprotein,23gramscarbohydrate,5gramsdietaryfiber,and18gramsusablecarb.

PeachesandCreamSmoothieThismakesagreatbreakfastonahotsummermorning.

3/4cup(165g)cottagecheese1/3cup(83g)sugar-freefrozenpeachslices1/4cup(60g)sugar-freepeachflavoredsyrup1/4cup(60ml)water1/4cup(32g)vanillawheyproteinpowder1teaspoonlemonjuice

4icecubes1 teaspoonguar, xanthan, or glucomannanor to tasteThrow everythingbuttheiceandthickenerinyourblenderandstart itrunning.Addtheiceacubeatatimeandthenthickentotaste—1teaspoonglucomannanwasaboutrightforme.

Yield:1serving,with399calories,7gramsfat,67gramsprotein,18gramscarbohydrate,3gramsdietaryfiber,and15gramsusablecarb.

Note:Iuseunsweetenedfrozenpeachslices.Letthempartiallythawthefirsttimeandseehowmanypackintoyour1/3cup(60ml)measuringcup.Afterthat,youcanjustcountoutthatmanyslicesinsteadofhavingto dirty up ameasuring cup. Plus, that way you can put them in theblenderstillfrozen.

chapterseventeen15-Minute“Cereal”

Okay,sothishasitsownchapterbecauseitdoesn’tfitinwithanythingelse.Butit’sagreatrecipe,andIthinkalotofpeoplewillfindituseful,soitdeservesitsownchapter!

Almond-CoconutHotCerealI’veheardfrommanypeoplewholongforhotcerealoncoldmornings.Here’safast, creamy,andvery fillingbreakfast forallyouoatmeal-lovers. Ithasmoreproteinthanthreeeggsandfarmorefiberthanoatmeal.

2tablespoons(14g)almondmeal2 tablespoons (14 g) flax seed meal 1 tablespoon (8 g) vanilla wheyproteinpowder1tablespoon(5g)finelyshreddedcoconutmeat1pinchsalt

1tablespoon(15g)almondbutter1/3cup(80ml)boilingwater

Spoon thealmondmeal, flaxseedmeal,vanillawheyprotein,coconut, andsalt into a bowl and stir together. Add the almond butter and pour in theboilingwater.Stiruntil thealmondbutter ismeltedin.Servewithcreamorhalfandhalfandsweetenerofyourchoice.

Yield:1serving,with379calories,25gramsfat,27gramsprotein,19gramscarbohydrate,10gramsdietaryfiber,and9gramsusablecarb.

Note:Tostreamlinethisevenfurther,mixtogether12tablespoons(84g)eachofalmondmealandflaxseedmealand6 tablespoonseachofvanillawheyprotein(48g)andshreddedcoconut(30g)andkeepinasnap-topcontainer—thisissixservingsworth.Tomakecereal,put1/3cup(37g)ofthismixtureinabowlwithapinchofsaltandatablespoon(7g)ofalmondbutterandadd1/3cup(80ml)boilingwater.

AbouttheAuthor

DANACARPENDERisabest-sellingauthorandradiohostwhowasstartledtodiscoverthatlimitinghercarbohydrateintakenotonlyhelpedhercontrolherweight,butalsoproducedthehealthandvitalityalow-fatdiethadpromisedbutnever delivered.More than fifteen years later, she laughs at people who say“You can’t eat thatway long-term.”Her nine cookbooks are the result of herrealizationthatthekeytopermanentdietarychangeistheanswertotheage-oldquestion, “What’s for supper?” To date they have sold over a million copiesworldwide.Danablogsaboutlow-carbnutritionatwww.HoldtheToast.com;herweeklyblogdigestgoesouttoover20,000readers.SheisalsomanagingeditorofCarbSmart Magazine at www.CarbSmart.com, as well as a featured staffwriter.Shelaunchedherinternetradioshowandpodcast,Dana’sLowCarbForLife, in January 2011.Dana lives inBloomington, Indiana,with her husbandandamenagerieofpets,allofwhomarewellandhealthilyfed.

Index

3-MinuteSlowCookerPotRoast,2175MinuteChocolateMugCake,3325MinuteGingerbreadMugPudding,333

AAegeanChicken,86–87AladdinSalad,178–179alfalfasprouts,163AlfredoinaFlash,240Alfredosauce,jarred,17All-AmericanTurkeyBurgers,80allspice,220,305,309almondbutter,342AlmondChickenwithGorgonzolaCreamSauce,88–89Almond-CoconutHotCereal,345–346AlmondJoySmoothie,340almondmeal,332,333,345–346AlmondRocaSmoothie,342almonds,272–273AlmondChickenwithGorgonzolaCreamSauce,88–89CandiedAlmonds,324Chicken-AlmondNoodleSalad,175–176Chicken-Almond“Rice,”238SpeedyLow-CarbPeachMelba,336–337

AlmostLobsterBisque,282anchovies,138Apple,Bacon,andBlueCheeseOmelet,31AppleCheddarPorkBurgers,70

applesApple,Bacon,andBlueCheeseOmelet,31AppleCheddarPorkBurgers,70AppleSausageBurgers,69AppleWalnutDressing,314QuickWinterSalad,259

AppleSausageBurgers,69AppleWalnutDressing,314appliances,14–15Apricot-BourbonChicken,93ApricotGingerDippingSauce,290apricotpreserves,93,185,225,290Artichoke-EggLettuceWraps,171Artichoke“Risotto,”236

artichokesArtichoke-EggLettuceWraps,171Artichoke“Risotto,”236BeefandArtichokeSkillet,206BriarRose’sArtichokeSalad,269FrenchCountryScramble,44Lemon-Basil-ArtichokeTurkeySalad,179–180Tuna“Rice”Salad,162WarmChickenLiverandArtichokeSalad,184

arugula,188AsianDippingSauce,291AsianPorkandCabbage,189–190AsparagiAll’Uovo,52

asparagusAsparagiAll’Uovo,52AsparagusBaconBundles,253AsparagusParmesan,251AsparaguswithSoyandSesameMayonnaise,250ChickenAsparagusStir-Fry,212ChickenwithAsparagusandGruyère,95Lemon-MustardAsparagus,249MicrowavedFishandAsparaguswithTarragonMustardSauce,126SimpleGrilledAsparagus,252VegetablesVinaigrette,260

AsparagusBaconBundles,253AsparagusParmesan,251AsparaguswithSoyandSesameMayonnaise,250avocados,19BorderTownChickenSalad,176ChiliLimePorkOmelet,33“CleantheFridge”Omelet,34CrabamoleSalad,166EggandAvocadoSalad,172GuacamoleDressing,298MondoGigantoQuesadilla-from-Hell,62Not-Just-for-BreakfastBurrito,66SanDiegoTunaSalad,163SopaAguacate,287Thai-StyleCrabSaladinAvocados,167WarmChickenLiverSalad,181–182

Bbacon,157Apple,Bacon,andBlueCheeseOmelet,31AsparagusBaconBundles,253BaconButter,297BeefandBacon“Rice”withPineNuts,239BrusselsandBacon,262Cheater’sChowder,286ChickenLiverSaladwithWarmBaconDressing,182–183Chili-BaconScallops,135

Chipotle-BaconBreakfastBurrito,57ClubSandwichSalad,180–181CranberryBurgers,71–72Insta-Quiche,49–50LittleMama’sSideDish,245Maple-GlazedBacon,157MushroomswithBacon,Sun-DriedTomatoes,andCheese,266New-FangledFarmFry,195OystersenBrochette,124SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257WhiteClamandBaconPizzaorOmeletFilling,125

BaconButter,297bacongrease,Maple-BaconVinaigrette,301bakemixes,21BalsamicLambSkillet,190balsamicvinegar,190bambooshoots,51BanhMiBurgers,76BarbecuedLambSteaks,147barbecuedryrub,86barbecuesauce,18,226,311

basilBanhMiBurgers,76Basil-LimeShrimp,109Lemon-Basil-ArtichokeTurkeySalad,179–180Lemon-BasilCreamSauce,294Lemon-HerbChickenBreast,92TomatoeswithPecans,Basil,andCheese,158–159

Basil-LimeShrimp,109bass,133beans,213,270,271

beansproutsCasualChan’sSpecial,205ChickenChopSuey,202EggsFuYong,51HamburgerChopSuey,203SataySalad,177–178

beef3-MinuteSlowCookerPotRoast,217Beef,Sausage,andSpinachBurgers,68–69BeefandArtichokeSkillet,206BeefandBacon“Rice”withPineNuts,239BeefandBlueRollups,144CasualChan’sSpecial,205ChiliBurgers,78CostaBravaSteak,138CrackSlaw,204CranberryBurgers,71–72CrunchyPekingBurgers,79HamburgerChopSuey,203HamburgerSaladwithSun-DriedTomatoandChipotleDressing,188InauthenticBulgogiSteak,139ItalianRoastBeefSalad,187Many-PepperBurgers,80Many-PepperSteak,141OrangeSteak,137Pan-BroiledSteak,142PepperonciniBeef,218RibEyeSteakwithWineSauce,143Spanish“Rice,”200SteakDiane,140SteakwithHorseradishButter,136Tex-MexSkilletLasagna,207UnstuffedCabbage,199WingBurgers,81

beefbroth,277beer,19

bellpeppersBeefandBlueRollups,144CajunChickenSalad,174ChickenSkilletRoma,193“CleantheFridge”Omelet,34ColorfulEggsonaPlate,53CreamyChickenandNoodlesinaBowl,96HamburgerChopSuey,203ItalianRoastBeefSalad,187ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194ItalianSausagewithOnionsandPeppers,194LittleMama’sSideDish,245LuauBurgers,77MediterraneanTurkeyStirFry,211RedLeafLettucewithMelonandFeta,258SweetandSourChicken,211SweetandSourPork,210VegetablesVinaigrette,260

berries,328beverages,315–322.SeealsosmoothiesCaféChantilly,317CaféIncontro,319CaféVienna,318ChocolateFloat,321ChocolateIceCreamSoda,322ChocolateOrangeCoffee,318coffeedrinks,314–319DreamsicleFloat,321Farmer’sSoda,322floats,320–321IrishCoffee,314–315MexicanCoffee,317RootBeerFloat,320sodas,322

blackberries,328blackstrapmolasses.Seemolasses,blackstrapblenders,14Blintzlets,55–56

blueberries,328

bluecheeseApple,Bacon,andBlueCheeseOmelet,31BeefandBlueRollups,144BlueCheese-Scallion“Risotto,”234BlueEggs,42–43BlueSlaw,253SmokedSalmonandBlueCheeseSalad,168UnbornBuffaloWings,39

bluecheesesaladdressing,98–99BlueCheese-Scallion“Risotto,”234BlueEggs,42–43BlueSlaw,253BorderTownChickenSalad,176bouillon,20bourbon,93brandy,110,140breakfastdishes.See“cereal”;eggsBriarRose’sArtichokeSalad,269broccoli,192BroiledGrapefruit,334–335broths.Seealsobeefbroth;chickenbrothbrothconcentrates,20packaged,22–23

BrusselssproutsBrusselsandBacon,262MustardyGrilledBrussels,263OrangePecanSprouts,261SmokedSausageandSprouts,197

BuffaloChickenBreast,98–99burgers,67–82All-AmericanTurkeyBurgers,80AppleCheddarPorkBurgers,70AppleSausageBurgers,69BanhMiBurgers,76Beef,Sausage,andSpinachBurgers,68–69ChiliBurgers,78CranberryBurgers,71–72CrunchyPekingBurgers,79HamandPorkBurgers,72LuauBurgers,77Many-PepperBurgers,80MediterraneanLambBurgers,74OrangeLambBurgers,73SalmonPatties,82WingBurgers,81

burritosChipotle-BaconBreakfastBurrito,57Not-Just-for-BreakfastBurrito,66

butter,296–297BaconButter,297ButteredSalmonwithCreoleSeasonings,113ButteryHam-Pineapple-PeaSalad,185–186CoconutCrustedFloundedwithBrownedButterandLime,119Mustard-ShallotButter,296SteakwithHorseradishButter,136

Ccabbage.Seealsocoleslaw;sauerkrautAsianPorkandCabbage,189–190EggsFuYong,51MexicanCabbageSoup,277UnstuffedCabbage,199

CaféChantilly,317CaféIncontro,319CaféVienna,318CajunChickenSalad,174CajunDressing,300Cajunseasoning,300,304cake,332CaliforniaTunaFritters,127CandiedAlmonds,324candy,sugar-free,337cantaloupe,258,335capers,160,244,293CaribbeanSlowCookerLamb,219Carpender,Dana,500Low-CarbRecipes,10,16–17,231carrots,229,254,283CashewCrustedChicken,87cashews,87CasualChan’sSpecial,205catfish,122–123CreoleCatfish,123CrunchyCreoleCatfish,123

OldBayCatfish,122

cauliflowerArtichoke“Risotto,”236BlueCheese-Scallion“Risotto,”234CauliflowerParmesan,243CauliflowerProvencal,244CauliflowerPuree,a.k.a.Fauxtatoes,232Cauliflower“Rice,”233Cheater’sChowder,286Chicken-Almond“Rice,”238ChickenSkilletAlfredo,192ClubSandwichSalad,180–181FauxtatoeswithChèvreandPeas,233Fried“Rice,”201InstantChickenSoup,283LittleMama’sSideDish,245Mushroom“Risotto,”235New-FangledFarmFry,195Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169PoultryHash,215Saffron“Rice,”237Spanish“Rice,”200Tuna“Rice”Salad,162Vedgeree,58

caviar,35CaviarandSourCreamOmelet,35cayenne,80,117,221,302,304,305

celeryAppleWalnutDressing,314BorderTownChickenSalad,176HamburgerChopSuey,203InstantChickenSoup,283Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169OldDaysTunaNoodleSalad,164QuickWinterSalad,259SlowCookerBreweryChickenandVegetables,229

“cereal,”345–346Cheater’sChowder,286

cheddarcheeseAppleCheddarPorkBurgers,70ChiliBurgers,78CottageEggScramble,47CurriedCheeseandOliveOmelets,36Ham-Cheddar-SpinachSkilletSupper,213–214NachoCheeseCrisps,325–326New-FangledFarmFry,195VermontQuesadillas,64

cheese,144,327.SeealsospecificcheesesAladdinSalad,178–179AlmondChickenwithGorgonzolaCreamSauce,88–89AlmondRocaSmoothie,342Apple,Bacon,andBlueCheeseOmelet,31AsparagiAll’Uovo,52AsparagusParmesan,251BlueEggs,42–43BriarRose’sArtichokeSalad,269CauliflowerParmesan,243CheeseandChipotlePortobellos,268ChickenSkilletAlfredo,192ChickenSkilletRoma,193ChickenwithAsparagusandGruyère,95ChiliBurgers,78ChipotleEggs,48ChiveyCheeseandPearOmelets,32“CleantheFridge”Omelet,34ColorfulEggsonaPlate,53CottageEggScramble,47CurriedCheeseandOliveOmelets,36Debbie’sTuna–CottageCheeseScoops,165EasyGarlicCreamedSpinach,246EggandCheesePancakes,56EggSaladFrancais,170FigswithGorgonzola,334FrenchCountryScramble,44GorgonzolaandPecanQuesadillas,63Ham-Cheddar-SpinachSkilletSupper,213–214

HuevosConElSabordeChilesRellenos,45Insta-Quiche,49–50ItalianRoastBeefSalad,187ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194KasseriTapenadeOmelet,38MediterraneanLambBurgers,74MexicanChocolateSmoothie,339–340MondoGigantoQuesadilla-from-Hell,62MushroomsAuGratin,267MushroomswithBacon,Sun-DriedTomatoes,andCheese,266NachoCheeseCrisps,325–326New-FangledFarmFry,195Not-Just-for-BreakfastBurrito,66Parmesan-PineNut-PepperFrico,326ParmesanRosemaryEggs,42quesadillas,61–64QuesadillasPicantes,61–62RedLeafLettucewithMelonandFeta,258shredded,18–19SmokedSalmonandBlueCheeseSalad,168SmokedSalmonandGoatCheeseScramble,40SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257Tex-MexSkilletLasagna,207TomatoeswithPecans,Basil,andCheese,158–159Tomato-MozzarellaOmelet,37TortillaPizza,65UnbornBuffaloWings,39VermontQuesadillas,64WhiteClamandBaconPizzaorOmeletFilling,125

cheesybits,273cherries,150CherryChops,150chèvrecheese,74,233.Seealsogoatcheesechicken,85–104AegeanChicken,86–87AladdinSalad,178–179AlmondChickenwithGorgonzolaCreamSauce,88–89Apricot-BourbonChicken,93BorderTownChickenSalad,176

BuffaloChickenBreast,98–99CajunChickenSalad,174CashewCrustedChicken,87Chicken-AlmondNoodleSalad,175–176Chicken-Almond“Rice,”238ChickenAsparagusStir-Fry,212ChickenBreastItaliano,89ChickenBreastsL’Orange,94ChickenChiliVerde,230ChickenChopSuey,202ChickenLiverSaladwithWarmBaconDressing,182–183ChickenLiverSauté,103–104ChickenNoodleSoupwithSagePesto,285ChickenSkilletAlfredo,192ChickenSkilletRoma,193ChickenTenders,90ChickenwithAsparagusandGruyère,95CreamyChickenandNoodlesinaBowl,96CrispySkilletBBQChicken,86CurriedChickenandTomatoSoup,288EasyMexicaliChicken,102EggsFuYong,51InstantChickenSoup,283“I’veGotaLife”Chicken,228LemonChicken,83–84Lemon-HerbChickenBreast,92LettuceWraps,101–102MondoGigantoQuesadilla-from-Hell,62TheOnly15-MinuteWingsICouldFigureOut,100ParmesanChickenBreasts,97PoultryHash,215SataySalad,177–178SeriouslySpicyCitrusChicken,91ShortcutBuffaloWings,99SingingChicken,85SlowCookerBreweryChickenandVegetables,229SlowCookerChickenGuadeloupe,220SortofEthiopianChickenStew,221

Stir-FrySoup,279SweetandSourChicken,211VietnameseChickenSalad,173–174

WarmChickenLiverandArtichokeSalad,184WarmChickenLiverSalad,181–182

chickenbroth,279,280,283,284,285,287

chickenliversChickenLiverSaladwithWarmBaconDressing,182–183ChickenLiverSauté,103–104WarmChickenLiverandArtichokeSalad,184WarmChickenLiverSalad,181–182

ChiliBurgers,78chiligarlicpaste,17,75,108–109,291ChiliLimePorkOmelet,33ChiliLimePorkStrips,149chilipaste,ShrimpinCurriedCoconutMilk,111

chilipeppersCheeseandChipotlePortobellos,268ChiliBurgers,78.SeealsospecifickindsofpeppersChipotle-BaconBreakfastBurrito,57ChipotleEggs,48ChipotleTurkeyLegs,222–223CurriedChickenandTomatoSoup,288HotandSweetMostlyAsianSlaw,254HuevosConElSabordeChilesRellenos,45JalapeñoLimeScallops,134Maple-ChipotleGlazedPorkSteaks,156MondoGigantoQuesadilla-from-Hell,62QuesadillasPicantes,61–62SingingChicken,85SopaAguacate,287

chilipowderChili-BaconScallops,135Chili-CocoaRub,307ChiliLimePorkStrips,149Reduced-CarbSpicyBarbecueSauce,311SouthwesternSteakRub,306Tex-MexSkilletLasagna,207WhitingwithMexicanFlavors,118WonderfulMemphis-StyleDryRubBBQ,306

ChineseSteamedFish,121ChipotleEggs,48

chipotlepeppersCheeseandChipotlePortobellos,268Chipotle-BaconBreakfastBurrito,57ChipotleEggs,48ChipotleTurkeyLegs,222–223Maple-ChipotleGlazedPorkSteaks,156

chives,32ChiveyCheeseandPearOmelets,32chocolate,low-carbohydrate,337chocolatecoffeeflavoringsyrup,318,319,342SnickersSmoothie,341–342

chocolate-flavoredfudgesoda,321ChocolateFloat,321ChocolateIceCreamSoda,322ChocolateOrangeCoffee,318chops,136–157ChoucrouteGarni,224

cilantroAladdinSalad,178–179BorderTownChickenSalad,176HotandSweetMostlyAsianSlaw,254JalapeñoLimeScallops,134MoroccanScramble,43Not-Just-for-BreakfastBurrito,66OrangeGreenSalad,255SalmoninGingerCream,112SanDiegoTunaSalad,163SataySalad,177–178SeriouslySpicyCitrusChicken,91SopaAguacate,287ThaiBurgers,75VietnameseChickenSalad,173–174

cinnamon5MinuteGingerbreadMugPudding,333BroiledGrapefruit,334–335CaféVienna,318CandiedAlmonds,324CinnamonRinds,327CinnamonSplendaNuts,323JerkSeasoning,305MexicanChocolateSmoothie,339–340MexicanCoffee,317

CinnamonRinds,327CinnamonSplendaNuts,323

clamsCheater’sChowder,286WhiteClamandBaconPizzaorOmeletFilling,125

“CleantheFridge”Omelet,34cloves,309,317,333ClubSandwichSalad,180–181CocktailSauce,310cocoa,sugar-free,337

cocoapowder5MinuteChocolateMugCake,332AlmondJoySmoothie,340Chili-CocoaRub,307MexicanChocolateSmoothie,339–340MoundsSmoothie,341SnickersSmoothie,341–342

coconut,Almond-CoconutHotCereal,345–346CoconutCrustedFloundedwithBrownedButterandLime,119coconutflour,25–26BuffaloChickenBreast,98–99CoconutCrustedFloundedwithBrownedButterandLime,119

coconutmilkAlmondJoySmoothie,340MoundsSmoothie,341ShrimpinCurriedCoconutMilk,111

coconutoil,26,116cod,128coffeedrinks,314–319CaféChantilly,317CaféIncontro,319CaféVienna,318ChocolateOrangeCoffee,318IrishCoffee,314–315MexicanCoffee,317

coffeeflavoringsyrups,sugar-free,27cognac,317

coleslawBlueSlaw,253ColeslawDressing,299CrackSlaw,204HotandSweetMostlyAsianSlaw,254

ColorfulEggsonaPlate,53condiments, 308–311. See also dressings; marinades; sauces; seasonings

CocktailSauce,310Dana’sNo-SugarKetchup,309Low-CarbSteakSauce,310Reduced-CarbSpicyBarbecueSauce,311

conveniencefoods,16–19coriander,111CostaBravaSteak,138

cottagecheeseAlmondRocaSmoothie,342Blintzlets,55–56CottageEggScramble,47Debbie’sTuna–CottageCheeseScoops,165EggandCheesePancakes,56MexicanChocolateSmoothie,339–340PeachesandCreamSmoothie,344SnickersSmoothie,341–342SuperStrawberrySmoothie,343

CottageEggScramble,47Country-StyleGreenBeans,270CrabamoleSalad,166

crabmeatCrabamoleSalad,166Not-Quite-Middle-EasternSaladPlus,169PantrySeafoodBisque,281Thai-StyleCrabSaladinAvocados,167

CrackSlaw,204cranberries,71–72CranberryBurgers,71–72

creamCaféVienna,318Farmer’sSoda,322Lemon-BasilCreamSauce,294MexicanCoffee,317ParmesanRosemaryEggs,42SeaBasswithTapenadeCreamSauce,133ShrimpinBrandyCream,110StrawberryIceCream,331

CreamofSalmonSoup,276–277CreamyChickenandNoodlesinaBowl,96CreoleCatfish,123

CreoleseasoningButteredSalmonwithCreoleSeasonings,113CreoleCatfish,123CrunchyCreoleCatfish,123

CrispySkilletBBQChicken,86CrunchyCreoleCatfish,123CrunchyPekingBurgers,79cucumbers,256

cuminChickenChiliVerde,230Chili-CocoaRub,307CuminMushroomOmelet,35CuminMushrooms,265MoroccanScramble,43OrangeGreenSalad,255SalsaNortena,295ShrimpinCurriedCoconutMilk,111SwordfishVeracruz,129Tex-MexSkilletLasagna,207WhitingwithMexicanFlavors,118

CuminMushroomOmelet,35CuminMushrooms,265CurriedCheeseandOliveOmelets,36CurriedChickenandTomatoSoup,288CurriedLambSteak,147CurriedLambwithPeas,191CurriedTunaOmelets,37CurriedTunaSalad,161

currypowderCurriedCheeseandOliveOmelets,36CurriedLambSteak,147CurriedLambwithPeas,191CurriedTunaOmelets,37CurriedTunaSalad,161Dana’sChickenSeasoning,303ShrimpinCurriedCoconutMilk,111ShrimpStewedinCurryButter,108

DDana’sChickenSeasoning,303Dana’sNo-SugarKetchup,309Debbie’sTuna–CottageCheeseScoops,165desserts,329–3385MinuteChocolateMugCake,3325MinuteGingerbreadMugPudding,333BroiledGrapefruit,334–335FastStrawberry-OrangeSauce,331FigswithGorgonzola,334fruit,335purchasedlow-carbsweets,337–338SpeedyLow-CarbPeachMelba,336–337StrawberryCrunchParfait,329–330StrawberryIceCream,331

DeviledHamandEggs,41dippingsauces,289–295DreamsicleFloat,321dressings,298–301AppleWalnutDressing,314bottled,17CajunDressing,300ColeslawDressing,299GuacamoleDressing,298Maple-BaconVinaigrette,301

E

EasyGarlicCreamedSpinach,246EasyMexicaliChicken,102EasyRemouladeSauce,293EggandAvocadoSalad,172EggandCheesePancakes,56eggplant,264eggs,29–59Apple,Bacon,andBlueCheeseOmelet,31Artichoke-EggLettuceWraps,171AsparagiAll’Uovo,52Blintzlets,55–56BlueEggs,42–43CasualChan’sSpecial,205CaviarandSourCreamOmelet,35ChiliLimePorkOmelet,33Chipotle-BaconBreakfastBurrito,57ChipotleEggs,48ChiveyCheeseandPearOmelets,32“CleantheFridge”Omelet,34ColorfulEggsonaPlate,53CottageEggScramble,47CuminMushroomOmelet,35CurriedCheeseandOliveOmelets,36CurriedTunaOmelets,37DeviledHamandEggs,41EggandAvocadoSalad,172EggandCheesePancakes,56EggSaladFrancais,170EggsFuYong,51FrenchCountryScramble,44fried,52–54HamandEggswithVeg,54HangtownFry,46Houbyfesteggs,49HuevosConElSabordeChilesRellenos,45Insta-Quiche,49–50KasseriTapenadeOmelet,38Microwave-BakedEggswithMushrooms,59

MoroccanScramble,43New-FangledFarmFry,195Not-Just-for-BreakfastBurrito,66OldDaysTunaNoodleSalad,164omeletmethod,29–31omelets,29–38ParmesanRosemaryEggs,42scrambles,40–51ShrimpandSpinachCaesarSalad,168–169SmokedSalmonandGoatCheeseScramble,40Tomato-MozzarellaOmelet,37UnbornBuffaloWings,39Vedgeree,58

EggSaladFrancais,170EggsFuYong,51erythritol,26

FFarmer’sSoda,322FastStrawberry-OrangeSauce,331

fauxtatoesCauliflowerPuree,a.k.a.Fauxtatoes,232FauxtatoeswithChèvreandPeas,233

fennelPorkChopswithFennelandGin,152QuickWinterSalad,259

fetaAladdinSalad,178–179RedLeafLettucewithMelonandFeta,258SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257SpinachwithFetaandPineNuts,248

figs,334,335FigswithGorgonzola,334fish,107–135AlmostLobsterBisque,282ButteredSalmonwithCreoleSeasonings,113CaliforniaTunaFritters,127ChineseSteamedFish,121CoconutCrustedFloundedwithBrownedButterandLime,119CreamofSalmonSoup,276–277CreoleCatfish,123CrunchyCreoleCatfish,123CurriedTunaSalad,161GingerMustardFish,128Glazed,GrilledSalmon,114Lemon-PepperCatfish,122MicrowavedFishandAsparaguswithTarragonMustardSauce,126MockLobster,131MockLobsterwithGarlic,132OldBayCatfish,122OldDaysTunaNoodleSalad,164PeachSalmon,115SalmoninCitrusVinaigrette,116SalmoninGingerCream,112SanDiegoTunaSalad,163SeaBasswithTapenadeCreamSauce,133SmokedSalmonandBlueCheeseSalad,168SwordfishVeracruz,129ThreeRidiculouslyEasyThingstoDowithCatfish,122–123TranscendentFlounder,120TruiteauBleu,130Tuna“Rice”Salad,162TunaSaladwithLemonandCapers,160WhitingwithMexicanFlavors,118

fishsauce,20,40,292flaxseedmeal,345–346floats,320–321ChocolateFloat,321DreamsicleFloat,321RootBeerFloat,320

flounderCoconutCrustedFloundedwithBrownedButterandLime,119MicrowavedFishandAsparaguswithTarragonMustardSauce,126TranscendentFlounder,120

flours,coconutflour,25–26foodprocessors,14FrenchCountryScramble,44Fried“Rice,”201fruit,328,334–337,343–344.Seealsospecificfruitfudgepops,no-sugar-added,338

G

garlicEasyGarlicCreamedSpinach,246jarredandminced,18MockLobsterwithGarlic,132SteakDiane,140

garlicpaste,292

garlicpowderCajunSeasoning,304Chili-CocoaRub,307Dana’sChickenSeasoning,303NachoCheeseCrisps,325–326SouthwesternSteakRub,306WonderfulMemphis-StyleDryRubBBQ,306

gelatin,sugar-free,338gin,152ginger(ground),333

gingerrootApricotGingerDippingSauce,290ChineseSteamedFish,121CrunchyPekingBurgers,79EggsFuYong,51GingerMustardFish,128GingersnapPork,151HamandBeansSkillet,213LuauBurgers,77Rosemary-GingerRibswithApricotGlaze,225SalmoninGingerCream,112SataySalad,177–178SeriouslySpicyCitrusChicken,91SingingChicken,85SortofEthiopianChickenStew,221Stir-FrySauce,292Stir-FrySoup,279TeriyakiSauce,313

gingerroot,gratedandjarred,17–18GingersnapPork,151Glazed,GrilledSalmon,114glucomannan,28goatcheese.SeealsochèvrecheeseFauxtatoeswithChèvreandPeas,233MediterraneanLambBurgers,74SmokedSalmonandGoatCheeseScramble,40

GorgonzolacheeseAlmondChickenwithGorgonzolaCreamSauce,88–89BriarRose’sArtichokeSalad,269FigswithGorgonzola,334GorgonzolaandPecanQuesadillas,63ItalianRoastBeefSalad,187

grapefruit,334–335grapefruitjuice,129

greenbeansCountry-StyleGreenBeans,270HamandBeansSkillet,213HazelnutGreenBeans,271Vedgeree,58

greenbellpeppersCajunChickenSalad,174ChickenSkilletRoma,193ColorfulEggsonaPlate,53HamburgerChopSuey,203ItalianRoastBeefSalad,187ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194ItalianSausagewithOnionsandPeppers,194LittleMama’sSideDish,245LuauBurgers,77MediterraneanTurkeyStirFry,211SweetandSourChicken,211SweetandSourPork,210

greens.SeealsospecifickindsofgreensItalianRoastBeefSalad,187OrangeGreenSalad,255WarmChickenLiverSalad,181–182

GrilledPorkSteak,154grills,electrictabletop,15GruyèrecheeseChickenwithAsparagusandGruyère,95FrenchCountryScramble,44

GuacamoleDressing,298guar,20–21guarshakers,16

H

hamButteryHam-Pineapple-PeaSalad,185–186ChoucrouteGarni,224ColorfulEggsonaPlate,53DeviledHamandEggs,41EggsFuYong,51HamandBeansSkillet,213HamandEggswithVeg,54HamandPorkBurgers,72Ham-Cheddar-SpinachSkilletSupper,213–214Ham-PecanSaladwithApricotDressing,185SourCreamHamSupper,198

HamburgerChopSuey,203HamburgerSaladwithSun-DriedTomatoandChipotleDressing,188Ham-Cheddar-SpinachSkilletSupper,213–214Ham-PecanSaladwithApricotDressing,185HangtownFry,46HazelnutGreenBeans,271

hazelnutsHazelnutGreenBeans,271QuickWinterSalad,259

honeydew,335“Honey”MustardDippingSauce,290

horseradishCocktailSauce,310Reduced-CarbSpicyBarbecueSauce,311SteakwithHorseradishButter,136

HotandSweetMostlyAsianSlaw,254

hotsauceBuffaloChickenBreast,98–99CajunDressing,300CaribbeanSlowCookerLamb,219ShortcutBuffaloWings,99UnbornBuffaloWings,39WhitingwithMexicanFlavors,118

hotwaxpeppers,254Houbyfesteggs,49HuevosConElSabordeChilesRellenos,45

Iicecream,337ChocolateFloat,321ChocolateIceCreamSoda,322DreamsicleFloat,321RootBeerFloat,320StrawberryIceCream,331

icecubepreservation,16icepops,no-sugar-added,338InauthenticBulgogiSteak,139ingredients,basic,19–28InstantChickenSoup,283Insta-Quiche,49–50IrishCoffee,314–315IrishWhiskey,314–315ItalianRoastBeefSalad,187ItalianSausageSoup,280ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194ItalianSausagewithOnionsandPeppers,194“I’veGotaLife”Chicken,228

J

JackcheeseChickenChiliVerde,230Chipotle-BaconBreakfastBurrito,57ChipotleEggs,48“CleantheFridge”Omelet,34ColorfulEggsonaPlate,53EasyMexicaliChicken,102HuevosConElSabordeChilesRellenos,45MondoGigantoQuesadilla-from-Hell,62MushroomsAuGratin,267Not-Just-for-BreakfastBurrito,66

jalapeñosJalapeñoLimeScallops,134MondoGigantoQuesadilla-from-Hell,62QuesadillasPicantes,61–62SingingChicken,85SopaAguacate,287

JerkSeasoning,305

K

kassericheeseAegeanChicken,86–87KasseriTapenadeOmelet,38

ketchup,18AsianDippingSauce,291BarbecuedLambSteaks,147CajunDressing,300CocktailSauce,310Dana’sNo-SugarKetchup,309Low-CarbSteakSauce,310SlowCookerTeriyakiRibs,227

konjacroot,27

Llabels,13

lambBalsamicLambSkillet,190BarbecuedLambSteaks,147CaribbeanSlowCookerLamb,219CurriedLambSteak,147CurriedLambwithPeas,191lambsteaks,145–147MediterraneanLambBurgers,74OrangeLambBurgers,73SoyandSesameGlazedLambSteaks,146

lasagna,Tex-MexSkilletLasagna,207Lemon-Basil-ArtichokeTurkeySalad,179–180Lemon-BasilCreamSauce,294LemonChicken,83–84Lemon-GlazedTurkeyCutlets,105Lemon-HerbChickenBreast,92

lemonjuiceEasyRemouladeSauce,293LemonChicken,83–84Lemon-GlazedTurkeyCutlets,105Lemon-MustardAsparagus,249Many-PepperSteakSeasoning,302PeachesandCreamSmoothie,344SeriouslySpicyCitrusChicken,91SpeedyLow-CarbPeachMelba,336–337SuperStrawberrySmoothie,343Thai-StyleCrabSaladinAvocados,167TunaSaladwithLemonandCapers,160

Lemon-MustardAsparagus,249lemonpepper,122Lemon-PepperCatfish,122

lemonsLemon-Basil-ArtichokeTurkeySalad,179–180Lemon-BasilCreamSauce,294Lemon-HerbChickenBreast,92TranscendentFlounder,120

lettuceAladdinSalad,178–179ClubSandwichSalad,180–181LettuceWraps,101–102RedLeafLettucewithMelonandFeta,258SataySalad,177–178WarmChickenLiverSalad,181–182

LettuceWraps,101–102

limejuiceBasil-LimeShrimp,109ChiliLimePorkStrips,149JalapeñoLimeScallops,134Lime-PeanutCucumberSalad,256NuocCham,292SalmoninCitrusVinaigrette,116SeriouslySpicyCitrusChicken,91

Lime-PeanutCucumberSalad,256LittleMama’sSideDish,245lobster,169Low-Carbezine!24low-carbmenuplanning,10–11Low-CarbSteakSauce,310LuauBurgers,77

MMany-PepperBurgers,80Many-PepperSteak,141Many-PepperSteakSeasoning,302Maple-BaconVinaigrette,301Maple-ChipotleGlazedPorkSteaks,156Maple-GlazedBacon,157maplesyrup.Seepancakesyrupmarinades,312–313TequilaLimeMarinade,312TeriyakiSauce,313

marjoram,42–43mayonnaise,126,250,253meat.SeealsospecificmeatsChoucrouteGarni,224Fried“Rice,”201poundingtechnique,15–16

MediterraneanLambBurgers,74MediterraneanTurkeyStirFry,211melons,258,335menuplanning,10–11MexicanCabbageSoup,277MexicanChocolateSmoothie,339–340

MexicanCoffee,317Microwave-BakedEggswithMushrooms,59MicrowavedFishandAsparaguswithTarragonMustardSauce,126microwaveovens,14MockLobster,131MockLobsterwithGarlic,132molasses,blackstrap,19–20BroiledGrapefruit,334–335ChickenBreastsL’Orange,94Glazed,GrilledSalmon,114“I’veGotaLife”Chicken,228MexicanCoffee,317Reduced-CarbSpicyBarbecueSauce,311SkilletBarbecuedSalmon,117SlowCookerTeriyakiRibs,227SoyandSesameGlazedLambSteaks,146SweetandSourChicken,211SweetandSourPork,210

MondoGigantoQuesadilla-from-Hell,62

monkfishAlmostLobsterBisque,282MockLobster,131MockLobsterwithGarlic,132

MontereyJackcheese.SeeJackcheeseMoroccanScramble,43MoundsSmoothie,341

mozzarellacheeseItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194Tomato-MozzarellaOmelet,37TortillaPizza,65

Mushroom“Risotto,”235mushrooms,193-MinuteSlowCookerPotRoast,217CheeseandChipotlePortobellos,268ChickenLiverSauté,103–104CrackSlaw,204CuminMushroomOmelet,35CuminMushrooms,265EggsFuYong,51FrenchCountryScramble,44HamandEggswithVeg,54HamburgerChopSuey,203Houbyfesteggs,49“I’veGotaLife”Chicken,228LettuceWraps,101–102Microwave-BakedEggswithMushrooms,59Mushroom“Risotto,”235MushroomsAuGratin,267MushroomswithBacon,Sun-DriedTomatoes,andCheese,266OystersenBrochette,124SanDiegoTunaSalad,163ShrimpandMushroomSauté,196ThaiBurgers,75Vedgeree,58

mustardAsianDippingSauce,291BaconButter,297BarbecuedLambSteaks,147ColeslawDressing,299DeviledHamandEggs,41EasyRemouladeSauce,293GingerMustardFish,128“Honey”MustardDippingSauce,290Lemon-MustardAsparagus,249Maple-BaconVinaigrette,301MicrowavedFishandAsparaguswithTarragonMustardSauce,126Mustard-MapleGlazedPorkSteak,155Mustard-PecanTurkeyCutlets,106Mustard-ShallotButter,296MustardyGrilledBrussels,263

NNachoCheeseCrisps,325–326nectarines,257,335New-FangledFarmFry,195noodles.SeealsopastaAlfredoinaFlash,240Chicken-AlmondNoodleSalad,175–176ChickenNoodleSoupwithSagePesto,285CrackSlaw,204CreamyChickenandNoodlesinaBowl,96OldDaysTunaNoodleSalad,164SesameNoodles,241shirataki,27–28Tex-MexSkilletLasagna,207

Not-Just-for-BreakfastBurrito,66Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169NuocCham,292

nutmeg5MinuteGingerbreadMugPudding,333JerkSeasoning,305

nutritionalinformation,11–13nuts,272–273,323–326AladdinSalad,178–179AppleWalnutDressing,314Apricot-BourbonChicken,93BeefandBacon“Rice”withPineNuts,239CajunChickenSalad,174CandiedAlmonds,324CashewCrustedChicken,87Chicken-AlmondNoodleSalad,175–176CinnamonSplendaNuts,323FigswithGorgonzola,334GorgonzolaandPecanQuesadillas,63Ham-PecanSaladwithApricotDressing,185ItalianRoastBeefSalad,187MediterraneanLambBurgers,74OrangePecanSprouts,261Parmesan-PineNut-PepperFrico,326Roasted,SaltedPecans,325SataySalad,177–178SpinachwithFetaandPineNuts,248StrawberryCrunchParfait,329–330TomatoeswithPecans,Basil,andCheese,158–159VermontQuesadillas,64

Ooils,21–22,26.SeealsospecificoilsOldBayCatfish,122OldBaySeasoning,122OldDaysTunaNoodleSalad,164oliveoil,21–22olives.SeealsotapenadeBorderTownChickenSalad,176CauliflowerProvencal,244ChickenSkilletRoma,193CurriedCheeseandOliveOmelets,36

HamandEggswithVeg,54KasseriTapenadeOmelet,38LittleMama’sSideDish,245MediterraneanTurkeyStirFry,211MoroccanScramble,43Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169SanDiegoTunaSalad,163

omelets,29–38Apple,Bacon,andBlueCheeseOmelet,31CaviarandSourCreamOmelet,35ChiliLimePorkOmelet,33ChiveyCheeseandPearOmelets,32“CleantheFridge”Omelet,34CuminMushroomOmelet,35CurriedCheeseandOliveOmelets,36CurriedTunaOmelets,37KasseriTapenadeOmelet,38omeletmethod,29–31Tomato-MozzarellaOmelet,37UnbornBuffaloWings,39

one-dishmeals,10–11onionflakes,JerkSeasoning,305

onionpowderCajunSeasoning,304Chili-CocoaRub,307Dana’sChickenSeasoning,303JerkSeasoning,305NachoCheeseCrisps,325–326SouthwesternSteakRub,306

onions,22.Seealsoscallions;shallotsDana’sNo-SugarKetchup,309HamandEggswithVeg,54ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194ItalianSausagewithOnionsandPeppers,194

TheOnly15-MinuteWingsICouldFigureOut,100

orangeextractChocolateOrangeCoffee,318FastStrawberry-OrangeSauce,331SpeedyLow-CarbPeachMelba,336–337

OrangeGreenSalad,255

orangejuiceChickenBreastsL’Orange,94“I’veGotaLife”Chicken,228OrangeGreenSalad,255OrangeLambBurgers,73OrangePecanSprouts,261OrangeSteak,137

OrangeLambBurgers,73OrangePecanSprouts,261orangeroughy,GingerMustardFish,128orangesoda,DreamsicleFloat,321OrangeSteak,137

orangezest“I’veGotaLife”Chicken,228OrangeLambBurgers,73OrangePecanSprouts,261

oreganoCajunSeasoning,304Many-PepperSteakSeasoning,302MediterraneanTurkeyStirFry,211ParmesanChickenBreasts,97SouthwesternSteakRub,306WhitingwithMexicanFlavors,118

oystersHangtownFry,46OystersenBrochette,124OysterStew,278

OystersenBrochette,124OysterStew,278

PPan-BroiledSteak,142pancakes,56

pancakesyrupMaple-BaconVinaigrette,301Maple-ChipotleGlazedPorkSteaks,156Mustard-MapleGlazedPorkSteak,155SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257

PantrySeafoodBisque,281

paprikaCajunSeasoning,304Dana’sChickenSeasoning,303Many-PepperSteakSeasoning,302ParmesanChickenBreasts,97Reduced-CarbSpicyBarbecueSauce,311SkilletBarbecuedSalmon,117SortofEthiopianChickenStew,221WingBurgers,81WonderfulMemphis-StyleDryRubBBQ,306

ParmesancheeseAsparagiAll’Uovo,52AsparagusParmesan,251CauliflowerParmesan,243ChickenSkilletAlfredo,192ChickenSkilletRoma,193EggSaladFrancais,170HangtownFry,46MushroomswithBacon,Sun-DriedTomatoes,andCheese,266ParmesanChickenBreasts,97Parmesan-PineNut-PepperFrico,326ParmesanRosemaryEggs,42TranscendentFlounder,120WingBurgers,81

parsleyBlueEggs,42–43CauliflowerProvencal,244CoconutCrustedFloundedwithBrownedButterandLime,119CreamyChickenandNoodlesinaBowl,96HangtownFry,46Lemon-HerbChickenBreast,92Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169SteakDiane,140

pasta.SeealsonoodlesAlfredoinaFlash,240Tex-MexSkilletLasagna,207

peaches,335PeachesandCreamSmoothie,344PeachSalmon,115Peach-StrawberrySmoothie,343SpeedyLow-CarbPeachMelba,336–337

peanutbutter,177–178

peanutsLime-PeanutCucumberSalad,256SataySalad,177–178

pears,ChiveyCheeseandPearOmelets,32

peasButteryHam-Pineapple-PeaSalad,185–186CurriedLambwithPeas,191FauxtatoeswithChèvreandPeas,233HamandEggswithVeg,54

pecansApricot-BourbonChicken,93BuffaloChickenBreast,98–99CajunChickenSalad,174GorgonzolaandPecanQuesadillas,63Ham-PecanSaladwithApricotDressing,185Mustard-PecanTurkeyCutlets,106OrangePecanSprouts,261Roasted,SaltedPecans,325TomatoeswithPecans,Basil,andCheese,158–159

pepperChili-CocoaRub,307Dana’sChickenSeasoning,303JerkSeasoning,305Many-PepperBurgers,80Many-PepperSteak,141Many-PepperSteakSeasoning,302

PepperonciniBeef,218pepperoncinipeppers,218pepperoni,269peppers.Seebellpeppers;chilipeppers;specifickindsofpeppers

pineappleButteryHam-Pineapple-PeaSalad,185–186HamandBeansSkillet,213LuauBurgers,77PineappleGlazedPorkLoin,148SweetandSourChicken,211SweetandSourPork,210

PineappleGlazedPorkLoin,148pineapplejuice,117

pinenutsBeefandBacon“Rice”withPineNuts,239ItalianRoastBeefSalad,187MediterraneanLambBurgers,74Parmesan-PineNut-PepperFrico,326SpinachwithFetaandPineNuts,248

pistachios,178–179pizza,65plums,335pork.Seealsobacon;ham;porkrindsAppleCheddarPorkBurgers,70AsianPorkandCabbage,189–190BanhMiBurgers,76BriarRose’sArtichokeSalad,269CherryChops,150ChiliLimePorkOmelet,33ChiliLimePorkStrips,149ChoucrouteGarni,224EggsFuYong,51GingersnapPork,151GrilledPorkSteak,154ItalianSausagewithOnionsandPeppers,194LuauBurgers,77Maple-ChipotleGlazedPorkSteaks,156Mustard-MapleGlazedPorkSteak,155PineappleGlazedPorkLoin,148PorkChopswithFennelandGin,152PorkCrustedPork!157porkloin,148–149porksteaks,153–157Rosemary-GingerRibswithApricotGlaze,225SautéedPorkSteak,153SlowCooker“Barbecued”Ribs,226SlowCookerTeriyakiRibs,227SourCreamHamSupper,198Stir-FrySoup,279SweetandSourChicken,211SweetandSourPork,210ThaiBurgers,75

porkrinds,17,272ChiliBurgers,78CinnamonRinds,327CrispySkilletBBQChicken,86CrunchyCreoleCatfish,123PorkCrustedPork!157

port,323Portobellomushrooms,268poultry,83–106.Seealsochicken;turkeyPoultryHash,215preserves,18Apricot-BourbonChicken,93Blintzlets,55–56CrunchyPekingBurgers,79Ham-PecanSaladwithApricotDressing,185

proteinpowder,235MinuteChocolateMugCake,3325MinuteGingerbreadMugPudding,333Almond-CoconutHotCereal,345–346AlmondJoySmoothie,340AlmondRocaSmoothie,342Blintzlets,55–56MexicanChocolateSmoothie,339–340MoundsSmoothie,341PeachesandCreamSmoothie,344Peach-StrawberrySmoothie,343SnickersSmoothie,341–342SuperStrawberrySmoothie,343

pudding5MinuteGingerbreadMugPudding,333sugar-freeinstant,338

pumpkinsseeds,272

Qquesadillas,61–64GorgonzolaandPecanQuesadillas,63MondoGigantoQuesadilla-from-Hell,62QuesadillasPicantes,61–62VermontQuesadillas,64

QuickWinterSalad,259

Rraspberries,328,336–337

redbellpeppersBeefandBlueRollups,144“CleantheFridge”Omelet,34ColorfulEggsonaPlate,53CreamyChickenandNoodlesinaBowl,96

RedLeafLettucewithMelonandFeta,258Reduced-CarbSpicyBarbecueSauce,311redwine,143,217RibEyeSteakwithWineSauce,143ribs,225–227Rosemary-GingerRibswithApricotGlaze,225SlowCooker“Barbecued”Ribs,226SlowCookerTeriyakiRibs,227

“rice”Artichoke“Risotto,”236BeefandBacon“Rice”withPineNuts,239BlueCheese-Scallion“Risotto,”234Cauliflower“Rice,”233Chicken-Almond“Rice,”238Mushroom“Risotto,”235Saffron“Rice,”237

riceproteinpowder,23ricevinegar,177–178,241,254,291,292Roasted,SaltedPecans,325roastedredpeppers,144rootbeer,320RootBeerFloat,320rosemary,42,103–104,225Rosemary-GingerRibswithApricotGlaze,225

rubsChili-CocoaRub,307SouthwesternSteakRub,306WonderfulMemphis-StyleDryRubBBQ,306

rum,220,319

SSaffron“Rice,”237saffronthreads,237sage,285SaigonShrimp,108–109saladdressings.Seedressingssalads.SeealsocoleslawAladdinSalad,178–179Artichoke-EggLettuceWraps,171bagged,16–17,272–273BorderTownChickenSalad,176BriarRose’sArtichokeSalad,269ButteryHam-Pineapple-PeaSalad,185–186CajunChickenSalad,174Chicken-AlmondNoodleSalad,175–176ChickenLiverSaladwithWarmBaconDressing,182–183ClubSandwichSalad,180–181CrabamoleSalad,166CurriedTunaSalad,161Debbie’sTuna–CottageCheeseScoops,165EggandAvocadoSalad,172EggSaladFrancais,170HamburgerSaladwithSun-DriedTomatoandChipotleDressing,188Ham-PecanSaladwithApricotDressing,185ItalianRoastBeefSalad,187Lemon-Basil-ArtichokeTurkeySalad,179–180Lime-PeanutCucumberSalad,256maindish,158–188Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169OldDaysTunaNoodleSalad,164

OrangeGreenSalad,255QuickWinterSalad,259RedLeafLettucewithMelonandFeta,258saladbars,274SanDiegoTunaSalad,163SataySalad,177–178ShrimpandSpinachCaesarSalad,168–169SmokedSalmonandBlueCheeseSalad,168SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257Thai-StyleCrabSaladinAvocados,167TomatoeswithPecans,Basil,andCheese,158–159Tuna“Rice”Salad,162TunaSaladwithLemonandCapers,160VegetablesVinaigrette,260VietnameseChickenSalad,173–174WarmChickenLiverandArtichokeSalad,184WarmChickenLiverSalad,181–182

salmon

ButteredSalmonwithCreoleSeasonings,113CreamofSalmonSoup,276–277Glazed,GrilledSalmon,114PeachSalmon,115SalmoninCitrusVinaigrette,116SalmoninGingerCream,112SalmonPatties,82SkilletBarbecuedSalmon,117SmokedSalmonandBlueCheeseSalad,168SmokedSalmonandGoatCheeseScramble,40

salsaChickenChiliVerde,230EasyMexicaliChicken,102Not-Just-for-BreakfastBurrito,66SalsaNortena,295SwordfishVeracruz,129Tex-MexSkilletLasagna,207

SalsaNortena,295SanDiegoTunaSalad,163SataySalad,177–178sauces,289–295ApricotGingerDippingSauce,290AsianDippingSauce,291CocktailSauce,310EasyRemouladeSauce,293FastStrawberry-OrangeSauce,331Lemon-BasilCreamSauce,294Low-CarbSteakSauce,310NuocCham,292Reduced-CarbSpicyBarbecueSauce,311SalsaNortena,295Stir-FrySauce,292TeriyakiSauce,313

sauerkraut,ChoucrouteGarni,224

sausageAppleSausageBurgers,69Beef,Sausage,andSpinachBurgers,68–69ChoucrouteGarni,224ItalianSausageSoup,280ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194ItalianSausagewithOnionsandPeppers,194SmokedSausageandSprouts,197

SautéedPorkSteak,153

scallionsBanhMiBurgers,76BlueCheese-Scallion“Risotto,”234TunaSaladwithLemonandCapers,160BlueEggs,42–43BorderTownChickenSalad,176CajunChickenSalad,174ChineseSteamedFish,121CreamyChickenandNoodlesinaBowl,96EggSaladFrancais,170FrenchCountryScramble,44LettuceWraps,101–102Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169OldDaysTunaNoodleSalad,164SaigonShrimp,108–109SalmoninGingerCream,112SteakDiane,140ThaiBurgers,75TranscendentFlounder,120VietnameseChickenSalad,173–174

scallopsChili-BaconScallops,135JalapeñoLimeScallops,134

scrambles,40–51BlueEggs,42–43ChipotleEggs,48CottageEggScramble,47DeviledHamandEggs,41EggsFuYong,51FrenchCountryScramble,44HangtownFry,46Houbyfesteggs,49HuevosConElSabordeChilesRellenos,45Insta-Quiche,49–50MoroccanScramble,43ParmesanRosemaryEggs,42SmokedSalmonandGoatCheeseScramble,40

SeaBasswithTapenadeCreamSauce,133seafood,107–135AlmostLobsterBisque,282Basil-LimeShrimp,109ButteredSalmonwithCreoleSeasonings,113CaliforniaTunaFritters,127Chili-BaconScallops,135ChineseSteamedFish,121CoconutCrustedFloundedwithBrownedButterandLime,119CrabamoleSalad,166CreoleCatfish,123CrunchyCreoleCatfish,123CurriedTunaSalad,161Debbie’sTuna–CottageCheeseScoops,165Fried“Rice,”201GingerMustardFish,128Glazed,GrilledSalmon,114JalapeñoLimeScallops,134Lemon-PepperCatfish,122MockLobster,131

MockLobsterwithGarlic,132Not-Quite-Middle-EasternSaladPlus,169OldBayCatfish,122OldDaysTunaNoodleSalad,164OystersenBrochette,124PantrySeafoodBisque,281PeachSalmon,115SaigonShrimp,108–109SalmoninGingerCream,112SanDiegoTunaSalad,163SeaBasswithTapenadeCreamSauce,133ShrimpandMushroomSauté,196ShrimpandSpinachCaesarSalad,168–169ShrimpinBrandyCream,110ShrimpinCurriedCoconutMilk,111ShrimpStewedinCurryButter,108SmokedSalmonandBlueCheeseSalad,168SwordfishVeracruz,129Thai-StyleCrabSaladinAvocados,167ThreeRidiculouslyEasyThingstoDowithCatfish,122–123TranscendentFlounder,120TruiteauBleu,130Tuna“Rice”Salad,162TunaSaladwithLemonandCapers,160WhiteClamandBaconPizzaorOmeletFilling,125WhitingwithMexicanFlavors,118

seasonings,302–307CajunSeasoning,304Chili-CocoaRub,307Dana’sChickenSeasoning,303JerkSeasoning,305Many-PepperSteakSeasoning,302seasoningblends,19SouthwesternSteakRub,306WonderfulMemphis-StyleDryRubBBQ,306

seeds,272SeriouslySpicyCitrusChicken,91servings,11–12

SesameNoodles,241

sesameoilAsianDippingSauce,291AsparaguswithSoyandSesameMayonnaise,250SesameNoodles,241SoyandSesameGlazedLambSteaks,146

sesameseeds,173–174shallots,296sherry,323ChickenLiverSauté,103–104ChineseSteamedFish,121Lemon-GlazedTurkeyCutlets,105OrangeSteak,137SteakDiane,140Stir-FrySauce,292TeriyakiSauce,313

shirataki,27–28AlfredoinaFlash,240Chicken-AlmondNoodleSalad,175–176ChickenNoodleSoupwithSagePesto,285CrackSlaw,204CreamyChickenandNoodlesinaBowl,96OldDaysTunaNoodleSalad,164SesameNoodles,241Tex-MexSkilletLasagna,207

ShortcutBuffaloWings,99

shrimpBasil-LimeShrimp,109Not-Quite-Middle-EasternSaladPlus,169PantrySeafoodBisque,281SaigonShrimp,108–109ShrimpandMushroomSauté,196ShrimpandSpinachCaesarSalad,168–169ShrimpinBrandyCream,110ShrimpinCurriedCoconutMilk,111ShrimpStewedinCurryButter,108

ShrimpandMushroomSauté,196ShrimpandSpinachCaesarSalad,168–169ShrimpinBrandyCream,110ShrimpinCurriedCoconutMilk,111ShrimpStewedinCurryButter,108sidedishes,231–274.SeealsosaladsAlfredoinaFlash,240Artichoke“Risotto,”236AsparagusBaconBundles,253AsparagusParmesan,251AsparaguswithSoyandSesameMayonnaise,250BeefandBacon“Rice”withPineNuts,239BlueCheese-Scallion“Risotto,”234BlueSlaw,253BriarRose’sArtichokeSalad,269BrusselsandBacon,262CauliflowerParmesan,243CauliflowerProvencal,244CauliflowerPuree,a.k.a.Fauxtatoes,232Cauliflower“Rice,”233CheeseandChipotlePortobellos,268Chicken-Almond“Rice,”238Country-StyleGreenBeans,270CuminMushrooms,265EasyGarlicCreamedSpinach,246FauxtatoeswithChèvreandPeas,233HazelnutGreenBeans,271HotandSweetMostlyAsianSlaw,254Lemon-MustardAsparagus,249

Lime-PeanutCucumberSalad,256LittleMama’sSideDish,245Mushroom“Risotto,”235MushroomsAuGratin,267MushroomswithBacon,Sun-DriedTomatoes,andCheese,266MustardyGrilledBrussels,263Not-Quite-Middle-EasternSalad,242OrangeGreenSalad,255OrangePecanSprouts,261QuickWinterSalad,259RedLeafLettucewithMelonandFeta,258Saffron“Rice,”237SesameNoodles,241SimpleGrilledAsparagus,252SourCreamSpinach,247SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257SuperSimpleGrilledEggplant,264VegetablesVinaigrette,260

SimpleGrilledAsparagus,252SingingChicken,85SkilletBarbecuedSalmon,117skilletsuppers,189–215AsianPorkandCabbage,189–190BalsamicLambSkillet,190BeefandArtichokeSkillet,206CasualChan’sSpecial,205ChickenAsparagusStir-Fry,212ChickenChopSuey,202ChickenSkilletAlfredo,192ChickenSkilletRoma,193CrackSlaw,204CurriedLambwithPeas,191HamandBeansSkillet,213HamburgerChopSuey,203Ham-Cheddar-SpinachSkilletSupper,213–214ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194ItalianSausagewithOnionsandPeppers,194MediterraneanTurkeyStirFry,211

New-FangledFarmFry,195PoultryHash,215ShrimpandMushroomSauté,196SmokedSausageandSprouts,197SourCreamHamSupper,198Spanish“Rice,”200SweetandSourChicken,211SweetandSourPork,210Tex-MexSkilletLasagna,207UnstuffedCabbage,199

slowcookermeals,216–2303-MinuteSlowCookerPotRoast,217CaribbeanSlowCookerLamb,219ChickenChiliVerde,230ChipotleTurkeyLegs,222–223ChoucrouteGarni,224“I’veGotaLife”Chicken,228PepperonciniBeef,218Rosemary-GingerRibswithApricotGlaze,225SlowCooker“Barbecued”Ribs,226SlowCookerBreweryChickenandVegetables,229SlowCookerChickenGuadeloupe,220slowcookerribs,225–227SlowCookerTeriyakiRibs,227SortofEthiopianChickenStew,221

slowcookerribs,225–227slowcookers,15SlowCookerTeriyakiRibs,227SmokedSalmonandBlueCheeseSalad,168SmokedSalmonandGoatCheeseScramble,40SmokedSausageandSprouts,197smoothies,339–344AlmondJoySmoothie,340AlmondRocaSmoothie,342MexicanChocolateSmoothie,339–340MoundsSmoothie,341PeachesandCreamSmoothie,344Peach-StrawberrySmoothie,343

SnickersSmoothie,341–342SuperStrawberrySmoothie,343

snacks,323–328CandiedAlmonds,324cheese,327CinnamonRinds,327CinnamonSplendaNuts,323fruit,328NachoCheeseCrisps,325–326nuts,323–326Parmesan-PineNut-PepperFrico,326Roasted,SaltedPecans,325

SnickersSmoothie,341–342sodas,322ChocolateIceCreamSoda,322Farmer’sSoda,322

sole,126SopaAguacate,287SortofEthiopianChickenStew,221SouperEasy,SouperQuick,284soups,276–288.SeealsostewsAlmostLobsterBisque,282Cheater’sChowder,286ChickenNoodleSoupwithSagePesto,285CreamofSalmonSoup,276–277CurriedChickenandTomatoSoup,288InstantChickenSoup,283ItalianSausageSoup,280MexicanCabbageSoup,277OysterStew,278PantrySeafoodBisque,281SopaAguacate,287SouperEasy,SouperQuick,284Stir-FrySoup,279

sourcreamBlintzlets,55–56BlueSlaw,253CaviarandSourCreamOmelet,35ColeslawDressing,299CuminMushrooms,265MicrowavedFishandAsparaguswithTarragonMustardSauce,126Not-Just-for-BreakfastBurrito,66OysterStew,278SalmoninGingerCream,112SourCreamHamSupper,198SourCreamSpinach,247

SourCreamHamSupper,198SourCreamSpinach,247SouthwesternSteakRub,306SoyandSesameGlazedLambSteaks,146

soysauceAsianDippingSauce,291AsparaguswithSoyandSesameMayonnaise,250ChineseSteamedFish,121OrangeSteak,137SoyandSesameGlazedLambSteaks,146Stir-FrySauce,292TequilaLimeMarinade,312TeriyakiSauce,313

Spanish“Rice,”200SpeedyLow-CarbPeachMelba,336–337

spinachBeef,Sausage,andSpinachBurgers,68–69EasyGarlicCreamedSpinach,246Ham-Cheddar-SpinachSkilletSupper,213–214Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169ShrimpandSpinachCaesarSalad,168–169SourCreamSpinach,247SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257SpinachwithFetaandPineNuts,248

SpinachSaladwithMapleGlazedBacon,Necatarines,andFeta,257SpinachwithFetaandPineNuts,248Splenda,23–24Srirachachilisauce,26,76SteakDiane,140steaks,136–157SteakwithHorseradishButter,136

stewsOysterStew,278SortofEthiopianChickenStew,221

Stir-FrySauce,292Stir-FrySoup,279strawberries,328FastStrawberry-OrangeSauce,331Peach-StrawberrySmoothie,343StrawberryCrunchParfait,329–330SuperStrawberrySmoothie,343

sucralose,26,27sun-driedtomatoesHamburgerSaladwithSun-DriedTomatoandChipotleDressing,188MediterraneanLambBurgers,74MushroomswithBacon,Sun-DriedTomatoes,andCheese,266sunflowerseeds,272

SuperSimpleGrilledEggplant,264SuperStrawberrySmoothie,343SweetandSourChicken,211SweetandSourPork,210sweeteners,23–24,26,27sweets.Seedesserts

SwisscheeseCheeseandChipotlePortobellos,268Insta-Quiche,49–50

SwordfishVeracruz,129

Ttamarindconcentrate,219tapenade,19AegeanChicken,86–87KasseriTapenadeOmelet,38MoroccanScramble,43SeaBasswithTapenadeCreamSauce,133

tarragonEasyRemouladeSauce,293MicrowavedFishandAsparaguswithTarragonMustardSauce,126

techniques,15–16TequilaLimeMarinade,312TeriyakiSauce,227,313Tex-MexSkilletLasagna,207ThaiBurgers,75Thai-StyleCrabSaladinAvocados,167ThreeRidiculouslyEasyThingstoDowithCatfish,122–123

thymeBlueEggs,42–43CajunSeasoning,304Houbyfesteggs,49JerkSeasoning,305

tilapiaGingerMustardFish,128MicrowavedFishandAsparaguswithTarragonMustardSauce,126

tiltedlidtechnique,15tofushirataki,27AlfredoinaFlash,240Chicken-AlmondNoodleSalad,175–176ChickenNoodleSoupwithSagePesto,285CrackSlaw,204CreamyChickenandNoodlesinaBowl,96OldDaysTunaNoodleSalad,164Tex-MexSkilletLasagna,207

tomatoes,24.SeealsotomatoproductsAladdinSalad,178–179CajunChickenSalad,174CaribbeanSlowCookerLamb,219CauliflowerProvencal,244ClubSandwichSalad,180–181CrabamoleSalad,166CurriedChickenandTomatoSoup,288HamburgerSaladwithSun-DriedTomatoandChipotleDressing,188MoroccanScramble,43Not-Quite-Middle-EasternSalad,242Not-Quite-Middle-EasternSaladPlus,169

SlowCookerBreweryChickenandVegetables,229SlowCookerChickenGuadeloupe,220SouperEasy,SouperQuick,284TomatoeswithPecans,Basil,andCheese,158–159Tomato-MozzarellaOmelet,37

tomatoproducts,24Dana’sNo-SugarKetchup,309ItalianSausagewithOnions,Peppers,TomatoSauce,andCheese,194Reduced-CarbSpicyBarbecueSauce,311SalsaNortena,295

TortillaPizza,65tortillas,60–66Chipotle-BaconBreakfastBurrito,57GorgonzolaandPecanQuesadillas,63low-carb,18MondoGigantoQuesadilla-from-Hell,62Not-Just-for-BreakfastBurrito,66quesadillas,61–64QuesadillasPicantes,61–62TortillaPizza,65VermontQuesadillas,64

TranscendentFlounder,120trout,130TruiteauBleu,130

tunaCaliforniaTunaFritters,127CurriedTunaOmelets,37CurriedTunaSalad,161Debbie’sTuna–CottageCheeseScoops,165OldDaysTunaNoodleSalad,164SanDiegoTunaSalad,163Tuna“Rice”Salad,162TunaSaladwithLemonandCapers,160

turkey,105–106All-AmericanTurkeyBurgers,80ChipotleTurkeyLegs,222–223ClubSandwichSalad,180–181EggsFuYong,51Lemon-Basil-ArtichokeTurkeySalad,179–180Lemon-GlazedTurkeyCutlets,105MediterraneanTurkeyStirFry,211Mustard-PecanTurkeyCutlets,106PoultryHash,215

turnipsCheater’sChowder,286New-FangledFarmFry,195PoultryHash,215SlowCookerBreweryChickenandVegetables,229

UUnbornBuffaloWings,39UnstuffedCabbage,199

VVedgeree,58Vege-Sal,24–25.Seealsospecificvegetablesvegetables,274–275Country-StyleGreenBeans,270Fried“Rice,”201frozen,17HamandEggswithVeg,54ItalianSausageSoup,280SlowCookerBreweryChickenandVegetables,229Stir-FrySoup,279Vedgeree,58VegetablesVinaigrette,260

VegetablesVinaigrette,260VermontQuesadillas,64VietnameseChickenSalad,173–174vinaigrette,116,260,301vinegar,25.Seealsospecifickindsofvinegar

W

walnutsAppleWalnutDressing,314CinnamonSplendaNuts,323CostaBravaSteak,138FigswithGorgonzola,334VermontQuesadillas,64

WarmChickenLiverandArtichokeSalad,184WarmChickenLiverSalad,181–182

waterchestnutsChickenAsparagusStir-Fry,212CrunchyPekingBurgers,79LettuceWraps,101–102

watercress,144watermelon,335

wheyproteinpowder5MinuteChocolateMugCake,3325MinuteGingerbreadMugPudding,333Almond-CoconutHotCereal,345–346AlmondJoySmoothie,340AlmondRocaSmoothie,342Blintzlets,55–56MexicanChocolateSmoothie,339–340MoundsSmoothie,341PeachesandCreamSmoothie,344Peach-StrawberrySmoothie,343SnickersSmoothie,341–342SuperStrawberrySmoothie,343

whippedcream,314–315,316,317WhippedTopping,316WhiteClamandBaconPizzaorOmeletFilling,125whitefish,126whitewine,86–87,211,224

whitingMicrowavedFishandAsparaguswithTarragonMustardSauce,126WhitingwithMexicanFlavors,118

WhitingwithMexicanFlavors,118wine,25,86–87,143,211,217,224WingBurgers,81WonderfulMemphis-StyleDryRubBBQ,306Worcestershiresauce,147,310,311

Xxanthanshakers,16,20–21

Yyellowbellpeppers,258

yogurtGuacamoleDressing,298Peach-StrawberrySmoothie,343StrawberryCrunchParfait,329–330

Text©2003,2011byDanaCarpenderFirstpublishedintheU.S.A.byFairWindsPress,amemberofQuaysidePublishingGroup100CummingsCenterSuite406-LBeverly,MA01915www.fairwindspress.com

All rights reserved.No part of this bookmay be reproduced or utilized, in any form or by anymeans,electronicormechanical,withoutpriorpermissioninwritingfromthepublisher.

DigitalEdition:9781610580540SoftcoverEdition:9781592334698

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ISBN-13:978-1-59233469-8ISBN-10:1-59233-469-5

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