Part 20 (1/2)
Yield: 4 servings 4 servings Each serving will have 9 grams of carbohydrate and 2 grams of fiber, for a usable carb count of 7 grams; 6 grams of protein.
Mushrooms with Bacon, Sun Dried Tomatoes, and Cheese Just looking at the ingredients in the t.i.tle, you know you'll love this!
4 slices bacon 8 ounces (225 g) sliced mushrooms teaspoon minced garlic or 1 clove fresh garlic cup (15 g) diced sun-dried tomatoes-about 10 pieces before dicing 2 tablespoons (30 ml) heavy cream [image]cup (26.7 g) shredded Parmesan cheese Chop up the bacon or snip it up with kitchen shears. Start cooking it in a large, heavy skillet over medium-high heat. As some grease starts to cook out of the bacon, stir in the mushrooms.
Let the mushrooms cook until they start to change color and get soft. Stir in the garlic and cook for 4 to 5 more minutes. Stir in the tomatoes and cream and cook until the cream is absorbed.
Scatter the cheese over the whole thing, stir it in, let it cook for just another minute, and serve.
Yield: 3 or 4 servings 3 or 4 servings a.s.suming 4 servings, each will have 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 6 grams of protein.
Zucchini-Mushroom Skillet 1 large or 2 medium zucchini 8 ounces (225 g) mushrooms 1 medium onion cup (120 ml) olive oil 2 cloves garlic, crushed teaspoon oregano Salt Halve the zucchini lengthways and then cut into 1-inch (2.5-cm) sections. Wipe the mushrooms clean with a damp cloth and quarter them vertically. Halve the onion and cut it into slices about inch (6 mm) thick.
Heat the olive oil in a heavy skillet over medium-high heat. Add the zucchini, mushrooms, onion, and garlic and stir-fry until the zucchini and mushrooms are just barely tender and the onion is tender-crisp (about 10 minutes).
Stir in the oregano, add salt to taste, and serve.
Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 2 grams of fiber, for a total of 5 grams of usable carbs and 2 grams of protein.
Snow Peas, Mushrooms, and Bean Sprouts The combination of flavors here is magical, somehow; these three vegetables seem to be made for each other.
3 tablespoons (45 ml) peanut oil 4 ounces (115 g) fresh snow peas 4 ounces (115 g) fresh mushrooms, sliced 4 ounces (115 g) fresh bean sprouts 1 teaspoon soy sauce Heat the oil in a wok or heavy skillet over high heat. Add the snow peas and mushrooms and stir-fry until the snow peas are almost tender-crisp (3 to 4 minutes).
Add the bean sprouts and stir-fry for just another 30 seconds to 1 minute.
Stir in the soy sauce and serve.
Yield: 3 servings 3 servings Each with 7 grams of carbohydrates and 2 grams of fiber, for a total of 5 grams of usable carbs and 3 grams of protein.
Lemon-Parmesan Mushrooms 8 ounces (225 g) mushrooms cup (120 ml) chicken broth cup (60 ml) lemon juice cup (40 g) shredded Parmesan cheese cup (15.2 g) chopped fresh parsley Wipe the mushrooms clean with a damp cloth or paper towel and put them in a slow cooker. Pour the broth and lemon juice over them. Cover the slow cooker, set it to low, and let it cook for 6 to 8 hours.
Remove the mushrooms from the slow cooker with a slotted spoon and put them on serving plates. Sprinkle with the Parmesan and parsley.
Yield: 4 servings 4 servings Each with 6 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.
Kolokythia Krokettes These are rapidly becoming one of our favorite side dishes. They're Greek and very, very tasty. They make a terrific side dish with roast lamb or Greek roasted chicken.
3 medium zucchini, grated 1 teaspoon salt or Vege-Sal 3 eggs 1 cup (150 g) crumbled feta 1 teaspoon dried oregano medium onion, finely diced [image]teaspoon pepper 3 tablespoons (15 g) soy powder or (32 g) rice protein powder b.u.t.ter Mix the grated zucchini with the salt in a bowl and let it sit for an hour or so. Squeeze out and drain the liquid.
Mix in the eggs, feta, oregano, onion, pepper, and soy powder and combine well.
Spray a heavy skillet with nonstick cooking spray, add 1 tablespoon (14 g) of b.u.t.ter, and melt over medium heat. Fry the zucchini batter by the tablespoonful, turning patties once during cooking. Add more b.u.t.ter between batches, as needed, and keep the cooked krokettes warm. The trick to these is to let them get quite brown on the bottom before trying to turn them, or they tend to fall apart. If a few do fall apart, don't sweat it; the pieces will still taste incredible.
Yield: 6 servings 6 servings Each with 6 grams of carbohydrates and 2 grams of fiber, for a total of 4 grams usable carbs and 8 grams of protein.
Shave some time preparing the ingredients for this dish by running the zucchini and the onion through a food processor.
Zucchini-Crusted Pizza This is like a somewhat-more-substantial quiche on the bottom and pizza on top.
3 cups (440 g) shredded zucchini 3 eggs [image]cup (40 g) rice protein powder or (35 g) soy powder 1 cups (175 g) shredded mozzarella, divided cup (50 g) grated Parmesan cheese A pinch or two of dried basil teaspoon salt teaspoon pepper Oil 1 cup (240 ml) sugar-free pizza sauce Toppings as desired (sausage, pepperoni, peppers, mushrooms, or whatever you like) Preheat the oven to 350F (180C, or gas mark 4).
Sprinkle the zucchini with a little salt and let it sit for 15 to 30 minutes. Put it in a strainer and press out the excess moisture.
Beat together the strained zucchini, eggs, protein powder, cup (60 g) of mozzarella, Parmesan, basil, salt, and pepper.
Spray a 9 13-inch (23 33-cm) baking pan with nonstick cooking spray and spread the zucchini mixture in it.
Bake for about 25 minutes or until firm. Brush the zucchini crust with a little oil and broil it for about 5 minutes until it's golden.
Next, spread on the pizza sauce and add the remaining 1 cup (120 g) of mozzarella and other toppings. (If you're using vegetables as toppings, you may want to saute them a bit first.) Bake for another 25 minutes and then cut into squares and serve.
Yield: 4 generous servings 4 generous servings Each with 14 grams of carbohydrates and 2 grams of fiber, for a total of 12 grams of usable carbs and 22 grams of protein. (a.n.a.lysis does not include toppings.) Lemon-Garlic Grilled Zucchini This recipe has a sunny summer flavor!
6 smallish zucchinis cup (120 ml) olive oil cup (60 ml) lemon juice 2 cloves garlic, crushed Salt and pepper Split your zucchinis in half lengthwise and cut off the stems. Put them in a large resealable plastic bag. Mix together the olive oil, lemon juice, and garlic and pour the mixture into the bag. Press out the air, seal the bag, turn it a few times to coat the zucchini, and throw it in the fridge until you need it.
When grilling time comes, pull out the bag, pour off the marinade into a bowl, and throw the zucchini on the grill. Baste them with the lemon dressing and grill them until they get soft and have brown grill marks. Sprinkle with salt and pepper and serve.
Yield: 6 servings 6 servings With the marinade, this comes to 7 grams of carbohydrate per serving, and 2 grams of fiber, but you'll discard much of that. I'd say 4 grams of carbohydrate, with those 2 grams of fiber, for a usable carb count of 2 grams; 2 grams protein.
Ratatouille You p.r.o.nounce this oh-so-French dish ”rat-a-TOO-ee.”
cup (180 ml) olive oil 3 cups (450 g) chopped eggplant, cut into 1-inch cubes 3 cups (350 g) sliced zucchini 1 medium onion, sliced 2 green peppers, cut into strips 3 cloves garlic 1 can (14 ounces, or 410 g) sliced tomatoes, undrained 1 can (4 ounces, or 115 g) sliced black olives, drained 1 teaspoons dried oregano teaspoon salt teaspoon pepper Heat the oil in a heavy skillet over medium heat. Add the eggplant, zucchini, onion, peppers, and garlic.
Saute for 15 to 20 minutes, turning with a spatula from time to time so all the vegetables come in contact with the olive oil. Once the vegetables are all starting to look about half-cooked, add the tomatoes (including the liquid), olives, oregano, salt, and pepper.
Stir it all together, cover, turn the heat to low, and let the whole thing simmer for 40 minutes or so.
Yield: 8 servings 8 servings Each with 11 grams of carbohydrates and 3 grams of fiber, for a total of 8 grams of usable carbs and 2 grams of protein.
You want to use your largest skillet for this dish- possibly even your wok, if you have one. This amount of veggies will cause even a 10-inch (25-cm) skillet to nearly overflow. And don't be afraid to toss in a little more olive oil if you need it while sauteing.
Eggplant Parmesan Squared When you use Parmesan cheese instead of bread crumbs to ”bread” the eggplant slices, it becomes Eggplant Parmesan Squared! This takes a little doing, but it's delicious, and it's easily filling enough for a main dish.
cup (60 g) low-carb bake mix or unflavored protein powder 2 or 3 eggs 1 to 1 cups (125 to 175 g) grated Parmesan cheese 1 large eggplant, sliced no more than -inch(6 mm) thick Olive oil for frying 1 clove garlic, cut in half 1 cups (360 ml) sugar-free spaghetti sauce 8 ounces (225 g) shredded mozzarella Preheat the oven to 350F (180C, or gas mark 4).
Put the bake mix on a plate, break the eggs into a shallow bowl and beat well, and put 1 to 1 cups (100 to 150 g) of Parmesan cheese on another plate.
Dip each eggplant slice in the bake mix so each side is well dusted.
Dip each ”floured” slice of eggplant in the beaten egg and then in the Parmesan so that each slice has a good coating of the cheese. Refrigerate the ”breaded” slices of eggplant for at least half an hour or up to an hour or two.
Pour[image] inch (3 mm) of olive oil in the bottom of a heavy skillet over medium heat. Add the garlic, letting it sizzle for a minute or two before removing. Now fry the refrigerated eggplant slices until they're golden brown on both sides (you'll have to add more olive oil as you go along.) inch (3 mm) of olive oil in the bottom of a heavy skillet over medium heat. Add the garlic, letting it sizzle for a minute or two before removing. Now fry the refrigerated eggplant slices until they're golden brown on both sides (you'll have to add more olive oil as you go along.) Spread cup (120 ml) of spaghetti sauce in the bottom of a 9 11-inch (23 28-cm) roasting pan. Arrange half of the eggplant slices to cover bottom of pan. Cover with the mozzarella and top with the remaining eggplant. Pour on the rest of the spaghetti sauce and sprinkle the remaining Parmesan cheese on top. Bake for 30 minutes.
Yield: 6 servings 6 servings Each with 13 grams of carbohydrates and 4.5 grams of fiber, for a total of 8.5 usable carbs and 24 grams of protein.
How many eggs and how much cheese you will need depends on how big your eggplant is.
Lemon Pepper Beans I think this makes a particularly good side dish with chicken or fish.
1 bag (1 pound, or 455 g) frozen green beans, French cut or crosscut, thawed cup (60 ml) olive oil 1 clove garlic, crushed 1 tablespoon (15 ml) lemon juice teaspoon pepper Over high heat, stir-fry the beans in the olive oil until they're tender-crisp. Stir in the garlic, lemon juice, and pepper. Cook just another minute and serve.