Pantry Seafood Bisque
From Dana Carpender's 15-Minute Low-Carb Recipes
1 pint half and half
3 tablespoons tomato paste
1 can (4 oz) tiny shrimp, drained
1 can (6 oz) flaked crab, drained
1 teaspoon dried dill weed
1/2 teaspoon lemon juice
salt and pepper to taste
In a large sauce pan over low heat, heat half the half and half to just below simmer. Whisk in the tomato paste, then stir in the shrimp, crab, dill and lemon juice. Let the whole thing cook together for just a minute or two, salt and pepper to taste and serve.
Yield: 3 servings, each with 11 grams of carbohydrates and 1 gram of fiber, for a total of 10 grams of usable carbs and 24 grams of protein. Each serving also has 254mg of calcium!
Cinnamon-Spiced Pork and Plums
From Cooking Light
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon coarsely ground black pepper
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1 teaspoon olive oil
1/4 cup finely chopped shallots
1 teaspoon butter
1 cup pitted dried plums, halved (about 4 ounces)
1/3 cup dry white wine
1/3 cup fat-free, less-sodium chicken broth
2 tablespoons chopped fresh parsley
Combine first 4 ingredients in a small bowl; sprinkle evenly over pork. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add pork, and cook for 2 minutes on each side or until browned. Add shallots and butter; cook 30 seconds or until butter melts, stirring frequently. Add plums, wine, and broth, turning pork to coat. Cover, reduce heat to medium-low, and cook 2 minutes or until pork is done. Sprinkle with parsley.
Yield: 4 servings (serving size: 1 pork chop, 1/4 cup sauce, and 1 1/2 teaspoons parsley)
334 Calories, 12.3g Fat, 32g Protein, 20.6g Carbohydrates, 94mg Cholesterol
Energized Bars
From Chris Johnson's On Target Living Cookbook
1 20-ounce can crushed pineapple in own juice
1/2 cup crushed almonds
2 cups rolled oats
3 scoops soy, rice or whey protein powder
1 cup chopped dried fruit
1 1/2 teaspoons cinnamon
Preheat oven to 200 degrees. Combine all ingredients. Spread in 13x9 inch pan brushed with expeller pressed canola oil. Bake for 90 minutes. Cool and slice. Store in refrigerator. Great snack anytime.
Yield 12 bars with 200 Calories, 33g Carbohydrates, 4 g Fat, 8 g Protein, 3 g Fiber
Orange Chicken and Rice
From Chris Johnson's On Target Living Cookbook
1 pound boneless, skinless chicken breast, cut into 2-inch pieces
1-2 tablespoons extra virgin olive oil
1 medium onion, coarsely chopped
1 1/2 cups orange juice
1 14-ounce can chicken broth
1 cup whole grain rice, uncooked
2 garlic cloves, minced
1/3 teaspoon curry powder
dash of cinnamon
3 tablespoons of raisins (optional)
sea salt and freshly ground black pepper to taste
In a large skillet, heat oil over medium-high heat; saute chicken and onion until browned. Add orange juice, broth, rice, garlic and seasonings. Reduce heat, cover and simmer for 25 minutes or until rice is done (check the package for cooking time). Add more water or broth if the sauce gets too thick. Add salt and pepper to taste.
Yield: 4 Servings with 362 calories, 42g carbohydrates, 9g fat, 31g protein, 3g fiber
Vegetable Quesadillas
From Weight Watchers New Complete Cookbook
2 cups small broccoli florets
1-1/2 cups fat-free milk
1/4 cup + 2 tbl all-purpose flour
1/2 cup thawed frozen corn kernels
1/4 red bell pepper, seeded and chopped
1/4 cup coarsely chopped green chiles
1/2 tsp salt
1/8 tsp cayenne pepper
1/4 cup chopped cilantro
Four 6" flour tortillas
In a large pot of boiling water, cook the broccoli 2 minutes, drain.
Preheat oven to 425 degrees, spray a baking sheet with nonstick cooking spray.
In a small nonstick saucepan over medium heat, whisk the milk and flour; cook, stirring frequently, 4-5 minutes. Stir in the corn, bell pepper, chiles, salt and cayenne. Remove from the heat and stir in the broccoli and cilantro.
Spoon the vegetable mixture over the bottom half of the tortillas, leaving a 1/2" border. Fold the top half over the vegetables. Place the quesadilla on the baking sheet. Bake until hot and bubbling, about 8 minutes. Serve at once.
Yield 4 servings each with 184 calories, 2 grams of fat and 33 grams of carbohydrates.
Quick Minestrone Soup
From The Complete Cooking Light Cookbook
2 cups diced zucchini
1/8 teaspoon black pepper
2 garlic cloves, minced
2 (16 ounce) cans fat-free, less sodium chicken broth
1 (14 1/2 ounce) can Italian-style stewed tomatoes, undrained and coursely chopped
1 (16 ounce) can red kidney beans, drained
1 (10 ounce) package fozen peas and carrots, thawed
1/2 cup uncooked ditalini (very short tube-shaped macaroni)
1/2 cup grated Parmesan cheese
Combine first 7 ingredients in a large saucepan; bring to a boil. Cover, reduce heat and simmer 5 minutes.
Add pasta to broth mixture and cook 10 minutes or until pasta is done, stirring occasionally. Stir in parmesan cheese.
Yield 8 servings, each with 162 calories, 2.1 grams of fat and 8.9 grams of carbohydrates.
Orange-Glazed Cod
From Dana Carpender's 15-Minute Low-Carb Recipes
1 1/2 tablespoons orange marmalade
2 teaspoons dijon mustard
2 teaspoons reduced-sodium soy sauce
1 teaspoon grated orange zest
1/8 teaspoon coarsely ground black pepper
1 pound cod fillet
Heat broiler and coat broiler rack with cooking spray. In a small bowl, combine orange marmalade, dijon mustard, soy sauce, orange zest and pepper until smooth.
Place fish on broiler rack; using a pastry brush, spread marmalade mixture over top of fish. Broil 10 minutes or until fish flakes when tested with a fork.
This recipe works well with salmon and ginger preserves also.
Yield 4 servings each with 121 calories, 21 grams of protein, 6 grams of carbohydrates and 1 gram of fat.
AUGUST 2009
Chili Burgers
From Dana Carpender's 15-Minute Low-Carb Recipes
1 pound ground beef
1 cup canned tomatoes with green chilies
1/2 medium onion, finely minced
2 cloves garlic, crushed
1 tablespoon chili powder
2 tablespoons crushed barbecue-flavor pork rinds
1 tablespoon tomato paste
1 tablespoon salt or Vege-Sal
4 ounces cheddar cheese, sliced
sour cream (optional)
Preheat electric tabletop grill (George Foreman Grill). Burgers can also be cooked in a skilled or broiled instead, just add 5 minutes to cooking time and be sure to flip them!
In a large bowl, smoosh the beef, tomatoes, onion, garlic, chili powder, pork rinds, tomato paste and salt together with clean hands until ingredients are thoroughly combined. Form 4 patties, place patties on grill and cook for 5 minutes.
After 5 minutes open grill and top each patty with a slice of cheddar cheese. Prop the grill lid slightly open using a heat-proof kitchen object for a minute or so until cheese is melted. Serve with a dollop of sour cream (optional).
Yield 4 Servings each with 6 grams of carbohydrates and 1 gram of fiber for a total of 5 grams of usable carbs and 28 grams of protein. Add 1 gram of carbs and 1 gram of protein if you use the sour cream.
JULY 2009
Berry Cheesecake Dessert
From BHG.com (Better Homes and Gardens)
4 oz fat-free cream cheese
1/2 cup ricotta cheese
Low-calorie powdered sweetner equal to 3 tablespoons of sugar (or 3 tablespoons of sugar)
1/2 teaspoon finely shredded orange peel or lemon peel
1 tablespoon orange juice
3 cups sliced strawberries, raspberries, and/or blueberries
4 gingersnaps or chocolate wafers, broken
In a blender or food processor bowl, combine cream cheese, ricotta cheese, powdered sweetner or sugar, orange or lemon peel and orange juice. Cover and blend or process until smooth. Cover and chill for 4-24 hours.
To serve, divide the fruit among dessert dishes. Top each serving with the cream cheese mixture and sprinkle with the broken cookies.
Yield: 4 servings each with 115 calories, 2 grams of fat and 17 grams of carbohydrates.
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