Low Carb Recipes

Old 07-28-2012, 10:36 PM
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More low carb hints:

Walden Farms makes zero calorie no sugar/no carb dressings, surprisingly good. I get them in the refrigerated section of the produce area in Shoprite, don't know what stores are near you. Besides being great as dressings they make good marinades. The balsamic and "honey dijon" are the best.

Use 1/4 c Walden Farms balsamic dressing
Add 2T soy sauce
Add 2t Baron's Green Seasoning (again in Shoprite)
Add 1/4 c water
1-cloves garlic
Spices (I like oregano)

You can also add sesame oil to this.

Marinate fish, chicken, prolly work nicely on pork and beef.

I'm all about simple.
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Old 07-30-2012, 12:16 AM
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Default Pumpkin Lasagna Using Dreamfields Brand (low digestible carb) Pasta

Pumpkin Lasagna

This is how I used the first summer squash from our garden tonight.

I made this recipe low carb by using Dreamfields Lasagna. I manage my blood sugar through diet alone and found I can count it (as the package touts) as only 5g digestible carbs per 2 oz. of the dry pasta. The finished dish came in at just under 9g net carbs (total carbs less fiber) per serving.

DH enjoyed it and said he'd like to have it again.

adapted from
Pumpkin Lasagna - 10 Delicious Ways to Cook Pumpkin - Shape Magazine - Page 4

15 oz. can (1 1/2 c.) plain pureed pumpkin (not pumpkin pie mix)
3/4 c. ricotta cheese
3/4 lb. ground turkey sausage, removed from casings (about 3 the size of Johnsonville Italian Sausage)
about 4 oz. sliced onion
about 8 oz. summer squash (could probably substitute zucchini)
1 tbsp. olive oil
8 Dreamfields lasagna noodles (about 6 oz.) cooked according to package directions (about 12 minutes)
3 slices thin sliced provalone cheese or 1/2 c. low-fat mozzarella cheese, shredded
salt and pepper to taste if desire atop the pumpkin and ricotta layers

Preheat oven to 350 degrees.
Spray an 8 inch square baking dish with no-stick spray

1. While noodles are cooking, mix together pumpkin and ricotta. Set aside.
2. Brown turkey sausage in skillet.
3. Slice summer squash into half moons or cubes the thickness of your choice as it is precooked before assembling the lasagna. Slice or chop the onions as desired as well.
4. In a separate skillet, saute onion and summer squash in olive oil, then combine with the cooked sausage.
5. Drain the noodles. Rinse in cold water if desired. (I don't rinse mine.)

Layer in baking dish in this order: pumpkin/ricotta mixture, salt and pepper if desired, noodles, then sausage/onion/summer squash mixture--make the top layer noodles.

Top with the sliced provalone or mozzarella cheese

Bake about 30 minutes until heated through and cheese is as brown as desired

Cool for about 10 minutes before slicing, if desired, so servings come out pretty.

Entire recipe using summer squash, full fat ricotta, reduced fat provalone, no additional salt or pepper
1881 calories; 84.5g fat; 34.5g sat fat; 11.5g poly fat; 10.2g mono fat; total carbs 86.2g; fiber 34.4g; net carbs 51.8h; protein 9g; cholesterol 30.5mg; potassium 760mg; sodium 2704mg

Serving size 1/6 of the recipe
329 calories; 14.4g fat; 5.9 sat fat; 2.0 poly fat; 1.7 mono fat; 14.7 total carbs; 5.8g fiber; 8.9g net carbs; 16.5g protein; 5.2 mg. cholesterol; 129.2mg potassium; 459.7 sodium
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Old 07-30-2012, 01:42 AM
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Default Bake Tilapia

Originally posted by lastri
03-18-2011, 09:31 PM


This recipe is very good. you can opmit the butter for lower cals.

Bake tilapia (very good)
• Butter cooking spray
• 4 (6 to 8-ounce) tilapia fillets
• Salt and freshly cracked black pepper
• 1 lime, finely grated zest and juice
• 2 tablespoons butter
Preheat oven to 375 degrees F. Coat a large cast iron pan with a nonstick butter spray.
Rinse fish and pat dry; place on the prepared baking sheet. Season each fillet with salt, cracked pepper, lime zest and lime juice. Add fish to the pan. Place a pat of butter on each fillet and cook in the oven for 8 to 12 minutes
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Old 07-30-2012, 01:44 AM
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Default Fresh Spinach Salad with Chicken, Strawberries, and Walnuts

This salad is not original, but it's new to me after adapting it to my way of eating from what I saw in my husband's salad at O'Charley's restaurant. DH's also contained dried cranberries, Mandarin oranges and candied pecans and was served with Balsamic vinaigrette. You could add other things you like and use whatever salad dressing you like that fits in with your eating plan. Perhaps some lower fat nuts, if you prefer.

Fresh Spinach Salad with Chicken, Strawberries, and Walnuts

2 cups packed spinach leaves
3 oz. cold boneless, skinless chicken breast, diced
2 large strawberries
1/4 cup chopped walnuts (200 calories, 20g fat, but nice for Omega-3)

Without salad dressing the above mix came in at about 350 calories, 23.5g fat, 10g carbohydrates, 4g fiber, 6g net carbs (carbs less fiber) and 30g protein
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Old 07-31-2012, 01:40 AM
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Default Low carb cheesecake

Chocolate Almond Crust:
1 ½ cups almonds (or 6 ounces)
¼ cup splenda
2 squares bitter chocolate, melted
3 tbsp butter, melted
2 tbsp. Vanilla whey protein powder
Grind the almonds into a fine meal in the food processor (if you grind your own with the skins on the fibre content is higher than if you buy them already ground as they likely use blanched almonds). Add the splenda and pulse to combine. Pour in the melted chocolate, then melted butter and process until evenly distributed. (I actually did this in a bowl with my mixer as my food processor is too small for this amount of food) Add the vanilla whey powder and pulse again to combine (I didn’t actually have any so left it out and the crust turned out just fine).
Turn out into a greased 10” springform pan, pressing the crust a little up the sides to cover the seam. Bake at 325F degrees for 8 minutes, allow to cool before adding the filling.
Cheesecake filling:
3 – 8 oz packages Philly cream cheese (I used the light as the carb count was the same)
1 c. Splenda
3 large eggs
1 ½ teaspoon vanilla extract
½ cup heavy cream (whipping cream)
Preheat oven to 325F degrees.
Allow the cheese to soften to room temperature. Beat the cream cheese and splenda together on medium speed for 3-4 minutes. Add the eggs and vanilla and beat on high speed for 3 more minutes. Add the cream and beat again for a couple more minutes. Turn out into the cooled chocolate almond crust (10” springform pan). Bake at 325F degrees for 45-50 minutes. Check for doneness by inserting toothpick into middle of cake. Cake is done if the toothpick is clear, if not, bake for another 10 minutes. Allow to cool completely before removing sides of pan.
Variations: I didn’t have bittersweet chocolate, so I used Lindt 85% cacao 4 sq. For crust, and made a topping with the other 4 sq. I calculated based on 10 pieces/cake, but I think we actually got about 13 slices out of it.

Calories: 387
fat: 32.57g (satfat 15.37, polyunsat 2.7, monounsat 6.3)
cholesterol 132.5mg
sodium 31.5g)
potassium 3.1mg
Carbohydrate 14.2g – fibre 2.7g = 11.5 net carbs
protein 11.46g
Vitamin A 20%
Calcium 13%
Vitamin D 2%
Thiamin 5%
Niacin 5%
Phosphorus 16%
Selenium 10%
Zinc 9%
Iron 17%
Vitamin E 31%
Riboflavin 19%
Vitamin B12 8%
Manganese 24%
Copper 23%
Magnesium 15%
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Old 07-31-2012, 02:01 AM
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Default Chili, medium carb


I noted the brands I used here, but you can use any that don't have added sugar. The black soybeans are key here, though, because they are VERY low carb due to their high fibre content. I found them at my local health food store. We had a roast that was not very tender, so I cubed it and simmered it in the beef broth for an hour or two, then added the other ingredients to make the chili, and the meat was very tender. Worked out nice.

8 oz lean beef cooked, cubed
3 oz pork loin cutlet, cooked, cubed (because I had it to use up)
17 oz Primo Red Kidney beans
11 oz Eden black soybeans
14.5 oz Price Chopper diced tomatoes/chilies
2 cups Aylmer diced tomatoes
3 tbsp unico tomato paste
1/2 cup Compliments Beef broth
1/2 cup water
1 tbsp chopped basil
1.5 cloves garlic
1/2 tsp celery seed
1/2 tsp fresh ground pepper
1/2 tsp dried oregano

Nutrient List
Calories 242.13
Fat 9.05
Saturated Fat 2.88
Polyunsat Fat 0.33
Monounsat Fat 2.75
Carbohydrates 20.91
Fiber 7.26
Protein 20.21
Cholesterol 31.60
Vitamin A % 12.13
Vitamin D 0.00
Vitamin B6 9.38
Vitamin B12 29.75
Vitamin C 17.50
Vitamin E 0.75
Calcium 10.00
Copper 4.25
Iron 60.25
Magnesium 11.38
Manganese 1.25
Niacin 12.63
Pant. Acid 4.38
Phosphorus 18.50
Potassium 3.88
Riboflavin 12.88
Selenium 21.25
Sodium 473.85
Thiamin 12.88
Zinc 37.63
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Old 07-31-2012, 02:25 AM
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Default Almond Kefir (Buttermilk) Pancakes

1/2 cup (60g) almond meal
1/2 cup (60g) whey protein powder
1 tsp vanilla extract
1/4 cup (25g) vital wheat gluten
3 tbsp wheat bran
1 tsp baking powder
1/2 tsp baking soda
1 cup Kefir or buttermilk
1 egg
2 tbsp oil

These are delicious and with a little splenda and cinnamon in the batter they don't need anything else! Mix dry ingredients together in large mixing bowl. In a separate bowl mix the egg, kefir, vanilla and oil and mix into dry ingredients. Whisk until combined. I use a 1/4 cup measure to pour into skillet. Use oil or pan spray and drop into medium hot pan. Carefully lift edges to check the bottom for browning (these pancakes will get very dark. Turn carefully. Makes 9.

Calories 116.89
Fat 7.12
Saturated Fat 1.34
Polyunsaturated Fat 2.12
Monounsaturated Fat 2.99
Carbohydrates 5.59
Fiber 2.48
Protein 9.41
Cholesterol 24.13
Vitamin A % 1.89
Vitamin D 0.44
Vitamin B6 4.78
Vitamin B12 3.00
Vitamin C 0.00
Vitamin E 12.22
Calcium 7.11
Copper 12.00
Iron 13.33
Magnesium 13.00
Manganese 35.22
Niacin 5.67
Pantothenic Acid (Vit. B5) 3.89
Phosphorus 19.44
Potassium 2.11
Riboflavin 8.22
Selenium 11.67
Sodium 131.72
Thiamin 3.44
Zinc 7.11
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Old 07-31-2012, 02:29 AM
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Default Broccoli salad

Recipe makes 7 cups, 9 servings based on ¾ cup serving size

4 c broccoli florets
2/3 c grated carrots
1/2 c diced celery
2/3 c chopped apple
1/4 c chopped green onion
2/3 c shredded red cabbage
1 oz sultana raisins
1 oz walnuts, coarsely chopped
(pine nuts work well too)
2 pieces of bacon, crumbled
3 large radishes sliced & julienned
fresh thyme and savory (optional)
black pepper to taste
2 tbsp mayonnaise
1 tbsp olive oil
1 tbsp vinegar (white balsamic is best, but has more carbs than reg. vinegar)

Calories 86.99
Fat 6.17
Saturated Fat 0.77
Polyunsaturated Fat 2.32
Monounsaturated Fat 2.83
Carbohydrates 6.87
Fiber 1.56
Protein 1.63
Cholesterol 2.26
Vitamin A % 10.86
Vitamin D 0.00
Vitamin B6 5.59
Vitamin B12 0.54
Vitamin C 22.47
Vitamin E 2.90
Calcium 1.94
Copper 9.03
Iron 6.45
Magnesium 4.19
Manganese 10.97
Niacin 3.01
Pantothenic Acid (Vit. B5) 3.23
Phosphorus 5.16
Potassium 3.55
Riboflavin 4.19
Selenium 2.26
Sodium 64.63
Thiamin 3.66
Zinc 3.23

Last edited by catebert; 07-31-2012 at 02:32 AM. Reason: added title
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Old 08-03-2012, 02:34 AM
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Default Fermented Sour Pickles

Got this recipe from a kewl blog "Wild Fermentation.com" This recipe is nearly foolproof - and fabulous flavor!

Fermented Sour Pickles
Timeframe: 1-4 weeks
Special Equipment:
Ceramic crock or food-grade plastic bucket
Plate that fits inside crock or bucket
1-gallon/4-liter jug filled with water, or other weight
Cloth cover
Ingredients (for 1 gallon/4 liters):
3 to 4 pounds/1.5 to 2 kilograms unwaxed
cucumbers (small to medium size)
3⁄8 cup (6 tablespoons)/90 milliliters sea salt
3 to 4 heads fresh flowering dill, or 3 to 4
tablespoons/45 to 60 milliliters of any form of
dill (fresh or dried leaf or seeds)
2 to 3 heads garlic, peeled
1 handful fresh grape, cherry, oak, and/or
horseradish leaves (if available)
1 pinch black peppercorns
Rinse cucumbers, taking care to not bruise them, and making sure their blossoms are removed. Scrape off any remains at the blossom end. If you’re using cucumbers that aren’t fresh off the vine that day, soak them for a couple of hours in very cold water to freshen them.
Dissolve sea salt in ½gallon (2 liters) of water to create brine solution. Stir until salt is thoroughly dissolved.
Clean the crock, then place at the bottom of it dill, garlic, fresh grape leaves, and a pinch of black peppercorns.
Place cucumbers in the crock.
Pour brine over the cucumbers,place the (clean) plate over them, then weigh it down with a jug filled with water or a boiled rock. If the brine doesn’t cover the weighed-down plate, add more brine mixed at the same ratio of just under 1 tablespoon of salt to each cup of water.
Cover the crock with a cloth to keep out dust and flies and store it in a cool place.
Check the crock every day. Skim any mold from the surface, but don’t worry if you can’t get it all. If there’s mold, be sure to rinse the plate and weight. Taste the pickles after a few days.
Enjoy the pickles as they continue to ferment. Continue to check the crock every day.
Eventually, after one to four weeks (depending on the temperature), the pickles will be fully sour. Continue to enjoy them, moving them to the fridge to slow down fermentation.

Last edited by judipurple; 08-03-2012 at 02:41 AM. Reason: tweek
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Old 08-03-2012, 02:40 AM
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Default Dilled Green Beans

Dilled Green Beans

4 pounds green beans
8 dried chili peppers, 2" long
4 teaspoons mustard seeds
4 teaspoons dill seeds
8 cloves garlic
5 cups vinegar
5 cups water

Cut the beans to lengths to fill pint jars. Pack beans into hot, scalded jars; add 1 chili pepper, 1/2 teas mustard seeds, 1/2 teas dill seeds and one garlic clove to each jar.

Combine vinegar and water in enamel or stainless steel pan; heat to boiling. Pour boiling liquid over beans, filling jars, leaving 1/4 inch headspace. Seal and process in a boiling water bath for 5 minutes. Yield: 8 pints.
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