Part 43 (1/2)
Yield: Enough for a good-sized ham Enough for a good-sized ham The whole batch has 2 g protein; 6 g carbohydrate; trace dietary fiber; 6 g usable carbs. Carb count does not include the polyols in the sugar-free pancake syrup.
Taco Seasoning Many store-bought seasoning blends include sugar or cornstarch-my food counter book says that several popular brands have 5 grams of carb in 2 teaspoons! This is very easy to put together, and it tastes great. It's even cheaper than the premixed stuff.
2 tablespoons (15.6 g) chili powder 1 tablespoons (9.5 g) c.u.min 1 tablespoons (9.5 g) paprika 1 tablespoon (7.2 g) onion powder 1 tablespoon (8.4 g) garlic powder [image]teaspoon cayenne pepper (mild) or teaspoon cayenne (a bit hotter) Simply combine all ingredients, blending well, and store in an airtight container. Use 2 tablespoons (18 g) of this mixture to 1 pound (455 g) of ground beef, ground turkey, or chicken.
Yield: This makes about 8 tablespoons (70 g), or 4 batches' worth This makes about 8 tablespoons (70 g), or 4 batches' worth Using 2 tablespoons (18 g) of this seasoning will add just under 2 g carbohydrate to a 4-ounce (115 g) serving of taco meat.
Dana's Chicken Seasoning This is wonderful sprinkled over a chicken breast before grilling or as a table seasoning for any poultry. (It's also great sprinkled over whole or cut-up chicken before roasting.) 3 tablespoons (55 g) salt 1 teaspoon paprika 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon curry powder teaspoon black pepper Combine all the ingredients thoroughly and store in a salt shaker or the shaker from an old container of herbs. Simply sprinkle over chicken before roasting; I use it to season at the table, as well.
Yield: Makes just over cup (30 g) Makes just over cup (30 g) In the whole recipe there are only 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and no protein-so the amount of carbohydrates in the teaspoon or so you sprinkle over a piece of chicken is negligible.
Cajun Seasoning This sprinkle-on seasoning will liven up chops, steaks, chicken, fish-just about anything!
2 tablespoons (17.3 g) paprika 2 tablespoons (36 g) salt 2 tablespoons (16 g) garlic powder 1 tablespoon (6.3 g) black pepper 1 tablespoon (7.2 g) onion powder 1 tablespoon (5.4 g) cayenne pepper 1 tablespoon (3.4 g) dried oregano 1 tablespoon (4.2 g) dried thyme Combine all the ingredients thoroughly and keep in an air-tight container.
Yield: Makes Makes[image] cup (70 g) cup (70 g) In this whole recipe there are 37 grams of carbohydrates and 9 grams of fiber, for a total of 28 grams of usable carbs and no protein. Considering how spicy this is, you're unlikely to use more than a teaspoon or two at a time. One teaspoon has 1 gram of carbohydrates, a trace of fiber, and no protein.
Jerk Seasoning Sprinkle this over chicken, pork chops, or fish before cooking for an instant hit of hot, sweet, spicy flavor.
1 tablespoon (5 g) onion flakes 2 teaspoons ground thyme 1 teaspoon ground allspice teaspoon ground cinnamon 1 teaspoon black pepper 1 teaspoon cayenne pepper 1 tablespoon (7.2 g) onion powder 2 teaspoons salt teaspoon ground nutmeg 2 tablespoons (3 g) Splenda Combine all the ingredients and store in an air-tight container.
Yield: Makes about Makes about[image] cup (30 g) cup (30 g) If you use 1 teaspoon, it will have 1 gram of carbohydrates, a trace of fiber, and no protein.
Adobo Seasoning Adobo is a popular seasoning in Latin America and the Caribbean. It's available at many grocery stores in the spice aisle or the international aisle, but if you can't find it, it sure is easy to make.
10 teaspoons (28 g) garlic powder 5 teaspoons dried oregano 5 teaspoons pepper 2 teaspoons paprika 5 teaspoons (30 g) salt Simply measure everything into a bowl, stir, and store in a lidded shaker jar.
Yield: A little over cup (70 g), or about 48 servings of teaspoon A little over cup (70 g), or about 48 servings of teaspoon Each with trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.
Creole Seasoning Creole seasoning is great when you want to add a hit of spicy-hot flavor to pork, chicken, seafood-or just about anything, actually. You can buy it premade, but you know how food manufacturers are-you have to keep an eye out for added sugar. It's easy to stir some up on your own.
2 tablespoons (35 g) salt 3 teaspoons garlic powder 3 teaspoons onion powder 3 teaspoons paprika 3 teaspoons dried thyme 2 teaspoons cayenne pepper 1 teaspoons pepper 1 teaspoons dried oregano 2 bay leaves teaspoon chili powder Put everything in a food processor or blender, crumbling the bay leaf as you put it in. Run until the bay leaf is pulverized and everything is evenly mixed. Pour into a lidded shaker jar for storage.
Yield: cup (70 g) or 48 servings of teaspoon cup (70 g) or 48 servings of teaspoon Trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.
Many-Pepper Steak Seasoning This adds real zing to a steak without covering up the flavor. Make this up, keep it in a shaker, and you'll be ready to cook a really special steak at a moment's notice.
1 tablespoon (9 g) onion powder 3 tablespoons (27 g) garlic powder 3 tablespoons (21 g) paprika 1 tablespoon (3 g) oregano 1 tablespoons (9 g) pepper 2 teaspoons lemon pepper 1 teaspoon cayenne-or more if you like it really hot!
Simply combine everything well and put it in a shaker. Sprinkle liberally over both sides of a steak before broiling or grilling.
Yield: This is enough to season 12 to 15 steaks This is enough to season 12 to 15 steaks a.s.suming 15 steaks, each will have 3 grams of carbohydrates and 1 gram of fiber, or for a total of 2 grams of carbs to a whole steak-and that steak is likely to be 2 or more servings, so figure 1 gram per serving-and no fiber or protein.
New Orleans Gold This is hot and spicy New Orleans seasoning! It's good on chicken, steak, pork, seafood-heck, anything but ice cream.
2 tablespoons (15.8 g) paprika 1 tablespoon (18 g) salt 2 tablespoons (16.8 g) garlic powder 1 tablespoon (6.3 g) pepper 1 tablespoon (7.2 g) onion powder 1 tablespoon (5.4 g) cayenne 1 tablespoon (5.4 g) dried oregano 1 tablespoon (4.2 g) dried thyme 1 teaspoons dried basil 1 teaspoons celery seed Combine the ingredients in a food processor with the S-blade attachment and run for thirty seconds.
Yield: 54 servings of 1 teaspoon 54 servings of 1 teaspoon Each with trace protein; 1g carbohydrate; trace dietary fiber; 1 g usable carb.
Italian Seasoned Crumbs Use this the way you would packaged Italian seasoned crumbs-to ”fill” meatb.a.l.l.s or ”bread” chicken or chops. To get pork rind crumbs, just run a bag of pork rinds through your food processor.
1 cup (80 g) pork rind crumbs teaspoon dried parsley teaspoon dried oregano teaspoon garlic powder teaspoon onion powder teaspoon Splenda Yield: Makes 1 cup (85 g), or 8 servings of 2 tablespoons (10 g) Makes 1 cup (85 g), or 8 servings of 2 tablespoons (10 g) Each with 7 g protein; trace carbohydrate; trace dietary fiber; so call it 0 usable carb.
Cla.s.sic Barbecue Rub As the name suggests, this is the rub that cries ”cla.s.sic barbecue!” It makes a great combo with the Kansas City Barbecue Sauce (page 467), but use it with any sauce-and on any meat!
cup (6 g) Splenda 1 tablespoon (12 g) seasoned salt 1 tablespoon (8.4 g) garlic powder 1 tablespoon (12 g) celery salt 1 tablespoon (7.2 g) onion powder 2 tablespoons (12.6 g) paprika 1 tablespoon (7.8 g) chili powder 2 teaspoons pepper 1 teaspoon (2 g) lemon pepper 1 teaspoon sage 1 teaspoon mustard teaspoon dried thyme teaspoon cayenne Combine everything, stir well, and store in a shaker. Sprinkle heavily over just about anything, but especially over pork ribs and chicken.
Yield: Makes just over Makes just over[image] cup (100 g), or roughly 12 tablespoons cup (100 g), or roughly 12 tablespoons 3 g carbohydrate, with 1 g fiber, for a usable carb count of 2 g; 1 g protein.
Herb Chicken Rub This rub has the herbs we traditionally a.s.sociate with poultry-sage, thyme, and the like. Consider seasoning a chicken with this rub and the matching mop and then using one of the fruity barbecue sauces-the Cranberry Barbecue Sauce (page 468) or the Apricot White Wine Sauce (page 476), perhaps.
1 teaspoons poultry seasoning 1 teaspoons garlic salt 1 teaspoon dry mustard 1 teaspoon ground ginger 1 teaspoon Splenda Just measure everything into a small dish and stir it together.
Yield: Enough rub for 1 good-sized chicken Enough rub for 1 good-sized chicken The whole batch has just 1 gram of carbohydrate, with a trace of fiber.
Herb Chicken Mop This mop is for use with the Herb Chicken Rub, of course!
1 teaspoon Herb Chicken Rub (page 486) cup (60 ml) olive oil cup (60 ml) chicken broth Just combine everything and use to baste chicken during indirect cooking.
Yield: Makes about cup (120 ml) Makes about cup (120 ml) The whole batch has only a trace of carbohydrate, and you won't use it all up mopping your chicken. Call this one free.
Memphis Rub 3 tablespoons (18 g) paprika 1 tablespoon (12 g) seasoned salt 1 tablespoon (6.3 g) pepper 1 teaspoons garlic powder 1 teaspoons cayenne 1 teaspoons dried oregano 1 teaspoons dry mustard 1 teaspoons chili powder Just mix everything together and use on ribs, pork chops, or even chicken. Mop with the Memphis Mop (page 488) and finish with one of the Memphis-style sauces!
Yield: Makes 7 tablespoons, or about 7 servings Makes 7 tablespoons, or about 7 servings 4 grams of carb per serving, with 1 gram of fiber, for a usable carb count of 3 grams; 1 gram protein.
Memphis ”Dry Sauce”
This is really a rub, but the recipe I adapted this from called it a dry sauce. Who am I to argue?
cup (12 g) Splenda teaspoon blackstrap mola.s.ses 1 tablespoon (7.8 g) chili powder 1 tablespoon (6.3 g) black pepper 1 tablespoon (9 g) dry mustard 3 teaspoons garlic powder 1 tablespoon (6.3 g) paprika 1 teaspoon celery salt 1 teaspoon onion powder Just combine everything in a food processor or blender until the mola.s.ses is distributed-for some odd reason, I find a blender works better for this. Then sprinkle over pork or chicken before smoking.
Yield: Makes roughly Makes roughly[image] cup (60 g), or 12 servings of 1 tablespoon (5 g) each cup (60 g), or 12 servings of 1 tablespoon (5 g) each 3 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 2 grams; a trace of protein.
Memphis Mop This is one of the most complex mopping sauces in this book, and just looking at the ingredients, you can see it's going to add loads of flavor to your 'cue!
1 cup (240 ml) water 2 tablespoons (3 g) Splenda teaspoon blackstrap mola.s.ses 1 cup (240 ml) wine vinegar 2 tablespoons (30 ml) Worcesters.h.i.+re sauce teaspoon chili powder teaspoon hot pepper sauce 2 tablespoons (30 ml) canola oil 1 clove garlic Just whisk everything together in a nonreactive bowl or pan and mop away!
Yield: Makes roughly 2 cups (540 ml) Makes roughly 2 cups (540 ml) 7 grams of carbohydrate in the whole batch, which you won't use up even if you do 2 slabs of ribs. We're talking well under 1 extra gram of carbohydrate per serving.
Big Bad Beef Rib Rub I'd never had beef ribs before I made them with this rub, and I was an instant convert!
2 tablespoons (3 g) Splenda 2 tablespoons (16 g) DiabetiSweet or other polyol sweetener 2 tablespoons (36 g) garlic salt 2 tablespoons (16.8 g) garlic powder 2 tablespoons (12.6 g) paprika 2 teaspoons chili powder teaspoon ground ginger teaspoon onion powder teaspoon ground coriander teaspoon cayenne This is extremely simple: Just put everything in a bowl and stir it together. Sprinkle generously over beef ribs before barbecuing.
Yield: Roughly cup (90 g), or 12 tablespoons Roughly cup (90 g), or 12 tablespoons Each tablespoonful will have 3 grams of carbohydrate, exclusive of polyols, and 1 gram of fiber, for a usable carb count of 2 grams; 1 gram protein.
Bodacious Beef Brisket Rub 4 tablespoons (25 g) paprika 1 tablespoon (6.3 g) pepper 2 tablespoons (3 g) Splenda 2 teaspoons chili powder 2 teaspoons onion powder 2 teaspoons garlic powder teaspoon cayenne (optional, if you like your food really fiery-but this has plenty of heat without it) Stir everything together. Save a tablespoon for the mop use and the rest to sprinkle liberally over your brined brisket.
Yield: Makes about 8 servings of 1 tablespoon each Makes about 8 servings of 1 tablespoon each 4 grams of carbohydrate, 1 gram of fiber, 1 gram protein.
Bodacious Beef Brisket Beer Mop 1 12-ounce (360-ml) can or bottle light beer (Michelob Ultra, Miller Lite, or Milwaukee's Best Light are the lowest carb-and Milwaukee's Best Light is the cheapest!) cup (120 ml) cider vinegar cup (60 ml) olive oil 2 cloves garlic, crushed onion, minced 1 tablespoon (15 g) Worcesters.h.i.+re sauce 1 tablespoon Bodacious Beef Brisket Rub (page 488) Stir everything together and use to mop your brisket while it's smoking.