Part 36 (2/2)

Add the celery, carrot, and onion to the skillet and saute over medium-high heat until they soften and start to brown. Stir in the ginger, black bean sauce, chili garlic paste, and garlic and saute for another couple of minutes. Now stir in the soy sauce, wine, broth, five-spice powder, and Splenda. Pour the mixture over the ribs. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

When the time's up, transfer the ribs to a platter and scoop the vegetables into a blender with a slotted spoon. Add 2 cups (480 ml) of the liquid and run the blender until the vegetables are pureed. Thicken the sauce to heavy cream consistency with guar or xanthan and serve the sauce with the ribs.

Yield: 12 servings 12 servings Each with 35 g protein, 3 g carbohydrate, trace dietary fiber, 3 g usable carbs.

Short Ribs with Wine and Mushrooms Short ribs are very flavorful, and this is a simple way to make the most of them.

4 pounds (1.8 kg) beef short ribs 2 bay leaves 1 tablespoon (15 ml) Worcesters.h.i.+re sauce 1 tablespoon (15 ml) beef bouillon concentrate cup (120 ml) dry red wine 1 can (8 ounces, or 225 g) mushrooms, drained Guar or xanthan Place the ribs in a slow cooker. Add the bay leaves, Worcesters.h.i.+re sauce, and bouillon. Pour the wine over everything. Place the mushrooms on top. Cover the slow cooker, set it to low, and let it cook for 8 to 10 When the time's up, use a slotted spoon to scoop out the ribs and mushrooms and put them on a platter. There may be a fair amount of grease on the liquid in the pot; it's best to skim it off. Remove the bay leaves and thicken the sauce to taste with guar or xanthan.

Yield: 10 servings 10 servings Each with 42 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs.

Fauxtatoes (page 209) are the ideal side with this, so you'll have something to eat all that gravy on!

Rosemary-Ginger Ribs with Apricot Glaze Blue Slaw (page 241) or any coleslaw is good with these. Also, feel free to use a full-size slab of ribs-about 6 pounds (2.7 kg) worth-and double the seasonings if you're feeding a family.

1 slab baby back ribs, about 2 pounds (1.1 kg) Purchased Rosemary-Ginger Rub (such as Stubb's) 2 tablespoons (40 g) low-sugar apricot preserves 1 teaspoons spicy brown mustard 1 teaspoon Splenda 1 teaspoons soy sauce Sprinkle both sides of the slab of ribs generously with the Rosemary-Ginger Rub. Curl the slab of ribs around and fit it down into your slow cooker. Cover and set the slow cooker on low. Forget about it for 9 to 10 hours. (No, I didn't forget anything. You don't put any liquid in the slow cooker. Don't sweat it.) When the time's up, preheat the broiler. Mix together the preserves, mustard, Splenda, and soy sauce. Carefully remove the ribs from the slow cooker-they may fall apart on you a bit because they're so tender. Arrange them meaty-side-up on a broiler rack. Spread the apricot glaze evenly over the ribs. Place them under a broiler set on high at least 3 to 4 inches (7.5 to 10 cm) from the heat for 7 to 8 minutes. Serve.

Yield: 2 or 3 servings 2 or 3 servings a.s.suming 3 servings, each will have 5 grams of carbohydrates, a trace of fiber, and 38 grams of protein.

Roman Stew Instead of using the usual Italian seasonings, this was adapted from a historic Roman stew recipe using spices from the Far East. It's unusual and wonderful.

3 pounds (1.4 kg) beef stew meat, cut into 1-inch (2.5 cm) cubes 3 tablespoons (45 ml) olive oil 4 cloves garlic 2 cups (240 g) sliced celery 1 teaspoon salt or Vege-Sal teaspoon ground cinnamon teaspoon ground cloves teaspoon pepper [image]teaspoon ground allspice [image]teaspoon ground nutmeg 1 can (14 ounces, or 410 g) diced tomatoes, undrained cup (120 ml) dry red wine Guar or xanthan (optional) In a big, heavy skillet, brown the beef in the oil over medium-high heat in a few batches. Transfer the beef to a slow cooker. Add the garlic and celery to the slow cooker and then sprinkle the salt or Vege-Sal, cinnamon, cloves, pepper, allspice, and nutmeg over the beef and vegetables. Pour the tomatoes and the wine over the beef and vegetables. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

You can thicken the pot juices a little if you like with guar or xanthan, but it's not really necessary.

Yield: 8 servings 8 servings Each with 44 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

Mexican Stew This Tex-Mex dinner is a simple family-pleaser.

2 pounds (910 g) beef stew meat, cut into 1-inch (2.5-cm) cubes 1 can (14 ounces, or 410 g) tomatoes with green chiles cup (80 g) sliced onion 1 teaspoon chili powder 1 envelope (1 ounces, or 35 g) taco seasoning mix 1 can (15 ounces, or 425 g) black soybeans cup (65 g) sour cream Put the beef, tomatoes, onion, and chili powder in a slow cooker. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours.

Stir in the taco seasoning and soybeans. Re-cover the slow cooker, turn it to high, and let it cook for another 20 minutes. Place a dollop of sour cream on each serving.

Yield: 6 generous servings, and it could even serve 8 6 generous servings, and it could even serve 8 Each with 46 g protein, 12 g carbohydrate, 5 g dietary fiber, 7 g usable carbs.

Carne all'Ungherese The original recipe from which I adapted this said it was an Italian version of a Hungarian stew. Whatever it is, it's good!

1 pounds (680 g) beef stew meat, cut into 1-inch (2.5-cm) cubes cup (60 ml) olive oil 1 medium onion, chopped 1 green pepper, cut into strips 2 cloves garlic, crushed 1 cup (240 ml) beef broth 1 teaspoon beef bouillon concentrate 1 teaspoon dried marjoram 1 tablespoon (16.5 g) tomato paste 1 tablespoon (6.9 g) paprika 1 tablespoon (30 ml) lemon juice cup (65 g) plain yogurt In a big, heavy skillet, heat a tablespoon or two (15 to 30 ml) of the oil over medium-high heat. Start browning the stew meat. It will take two or three batches; add more oil as you need it. Transfer each batch of browned meat to a slow cooker as it's done.

When all the meat is browned, put the last of the oil in the skillet, reduce the heat to medium-low, and add the onion. Saute the onion until it's just softening and add it to the slow cooker. Add the green pepper to the slow cooker.

In a bowl, mix together the garlic, broth, bouillon, marjoram, tomato paste, paprika, and lemon juice, stirring until the bouillon and tomato paste are dissolved. Pour the mixture over the meat and onions. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours. When the time's up, stir in the yogurt. Serve over Fauxtatoes (page 209).

Yield: 5 servings 5 servings Each with 38 g protein, 7 g carbohydrate, 1 g dietary fiber, 6 g usable carbs. (a.n.a.lysis does not include Fauxtatoes.) Beef and Zucchini Stew Don't try adding the zucchini at the beginning, or they'll cook to a mus.h.!.+ Put out some vegetables and dip for the ravening h.o.a.rds and sip a gla.s.s of wine while you're waiting that last hour.

2 pounds (910 g) boneless beef chuck, trimmed of fat and cubed 1 medium onion, sliced 1 large red bell pepper, cut into 1-inch (2.5-cm) squares 1 large green bell pepper, cut into 1-inch (2.5-cm) squares 1 cup (240 ml) no-sugar-added spaghetti sauce (I suggest Hunt's.) cup (120 ml) beef broth teaspoon beef bouillon concentrate 1 pounds (680 g) zucchini, cut into -inch (1.3-cm) slices Guar or xanthan (optional) In a slow cooker, combine the beef with the onion and peppers.

In a bowl, stir together the spaghetti sauce, broth, and bouillon. Pour the mixture over the beef and vegetables and stir. Cover the slow cooker, set it to low, and let it cook for 9 hours.

Turn the slow cooker to high, stir in the zucchini, re-cover, and let it cook for 1 more hour. When the time's up, thicken the sauce with guar or xanthan, if needed.

Yield: 6 servings 6 servings Each with 27 g protein, 10 g carbohydrate, 3 g dietary fiber, 7 g usable Oxtails Pontchartrain This has a lot of New Orleans elements, including some serious heat, so I named it after Lake Pontchartrain. Oxtails are bony but very flavorful, and they take very well to the slow cooker. If you haven't had oxtails, don't fear them; they're just muscle meat, like a steak or a roast. It's just that there's a high bone-to-meat ratio.

4 pounds (1.8 kg) beef oxtails 3 tablespoons (18 g) Cajun seasoning 2 tablespoons (30 ml) olive oil 3 large banana peppers, sliced 1 medium onion, sliced 1 medium carrot, shredded 2 stalks celery, sliced 1 clove garlic, crushed 1 cup (240 ml) dry red wine cup (60 ml) brandy 1 teaspoons dried thyme 3 bay leaves 1 can (14 ounces, or 410 g) diced tomatoes 2 chipotle chiles canned in adobo sauce, chopped (You can use just one if you'd like to cut the heat a bit.) Sprinkle the oxtails all over with the Cajun seasoning.

In a big, heavy skillet, heat the oil and brown the oxtails all over. Transfer the oxtails to a slow cooker.

Add the peppers, onion, carrot, celery, and garlic to the skillet and saute them until they're just softened. Add them to the slow cooker and mix them in with the oxtails.

Pour the wine and brandy in the skillet and stir it around. Stir in the thyme and add the bay leaves, tomatoes, and chipotles. Stir this all up and pour it over the oxtails and veggies. Cover the slow cooker, set it to low, and let it cook for 8 hours. Remove the bay leaves before serving.

Yield: 6 servings 6 servings Each with 96 g protein, 13 g carbohydrate, 3 g dietary fiber, 10 g usable carbs.

12.

Pork and Lamb

Pork Chops with Mustard Cream Sauce Here's something good to do with pork chops, now that you're not breading them.

1 pork chop, 1 inch (2.5 cm) thick Salt or Vege-Sal Pepper 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) dry white wine 1 tablespoon (15 ml) heavy cream 1 tablespoon (15 ml) spicy brown mustard or Dijon mustard Sprinkle salt and pepper on both sides of the chop.

Heat the oil in a heavy skillet over medium heat. Saute the chop until it's browned on both sides and cooked through. Put the chop on a serving platter and keep it warm.

Put the wine in the skillet and stir it around, sc.r.a.ping all the tasty brown bits off the pan as you stir. Stir in the cream and mustard, blend well, and cook for a minute or two. Pour over the chop and serve.

Yield: 1 serving 1 serving 2 grams of carbohydrates, a trace of fiber, and about 20 grams of protein.

Simple Spicy Pork Chops 1 pounds (680 g) pork chops, about 1 inch (2.5 cm) thick 3 tablespoons (45 ml) olive oil 1 clove garlic 1 tablespoon (7.8 g) chili powder 1 teaspoon ground coriander Start a charcoal fire or preheat a gas grill.

Measure out the olive oil; crush the garlic and stir it into the oil. Rub the chops thoroughly with the garlicky olive oil. Stir the chili powder and coriander together and sprinkle over both sides of the chops. Grill over well-ashed coals or on a gas grill set to medium-low for about 10 minutes per side or until an instant-read thermometer registers 170F (80C).

Yield: 3 to 4 servings 3 to 4 servings a.s.suming 3 servings, each will have 2 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 1 gram; 35 grams protein.

Italian Herb Pork Chops 1 pork chop, 1 inch (2.5 cm) thick 1 clove garlic, crushed teaspoon dried, powdered sage teaspoon dried, powdered rosemary Salt or Vege-Sal 2 tablespoons (30 ml) dry white wine Rub the crushed garlic into both sides of the pork chop.

In a bowl, mix the sage and rosemary together and sprinkle this evenly over both sides of the pork chop as well. Sprinkle lightly with the salt.

Place the chop in a heavy skillet (if you're multiplying this recipe to feed several people, you may well need two skillets) and add water just up to the top edge of the pork chop. Cover the skillet, turn the heat to low, and let the chop simmer for about 1 hour or until the water has all evaporated.

Once the water is gone, the chop will start to brown. Turn it once or twice to get it browned on both sides. (The pork chop will be very tender, so use a spatula and be careful. If it breaks a little, it will still taste great.) Remove the pork chop to a serving platter and pour the wine into the skillet. Turn up the heat to medium-high and stir the wine around, sc.r.a.ping up the stuck-on brown bits from the pan. Bring this to a boil and let it boil hard for a minute or two to reduce it just a little. Pour this sauce over the pork chop and serve.

Yield: 1 serving 1 serving 2 grams of carbohydrates, a trace of fiber, and about 23 grams of protein.

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