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Mern 07-28-2012 12:49 AM

Low Carb Recipes
Feel free to contribute your own. :)

Mern 07-28-2012 12:50 AM

Easy Crockpot Beef or Pork Tenderloin Roast

Season roast on both sides to taste with salt or salt substitute, dehydrated onion, and/or any other seasonings you like.

Place in crockpot and add water to about 2/3-3/4 up to the top of the roast.

Put the lid on the crockpot, of course. LOL

For half a roast, I cook it on low for only about 5 hours so the meat won't get dried out. For a whole roast I cook it on low for only about 6 hours.

Then I carefully take the meat out and let it rest, covered, for about ten minutes to let the juices settle so the all the juices won't run out when first cut. THEN cut the cooked meat.

You can enjoy the meat right away, or let it cool in the juices and reheat later.

I put the hot juice into a casserole dish to let cool slightly while the meat is resting. Then add the cut meat back into the juice. The next day, any leftover meat will be even more flavorful and juicy.

Mern 07-28-2012 12:53 AM

Chicken Cakes (like crab cakes)
CHICKEN CAKES (like crab cakes)

Note: Prepare mixture ahead of time and chill for 2 hours before cooking.

These had a great crunchy outside, and since the chicken was cooked, you didn't need to worry about making sure they were done inside

Serves 2

adapted from Dyan's Low Carb Recipes and Links

2 cooked chicken breasts, shredded (total about 12 oz. raw weight, or 8 oz. cooked)
1/3 cup mayonnaise
1 tablespoon dehydrated minced onion
1 tbsp lemon juice
1/4 cup bread crumbs or pork rind crumbs
cooking oil

Shred cooked chicken
Mix mayo, onion, and lemon juice.
Add to chicken and form into patties.
Heat oil in pan.
Coat each patty with pork rind crumbs.
Brown until heated through and outside is crisp on both sides.

Nutrition counts for one serving without oil and with pork rind crumbs instead of bread crumbs

Calories 445; Fat 34.7g; Sat fat 5.5g; Poly 16.8g; Mono 9.7g; Total Carbs 1.9g; Fiber .2g; Protein 33.4g

Mern 07-28-2012 12:55 AM

Turkey Sausage
Mern's Turkey Sausage

One pound ground turkey
--1 1/2 tablespoons olive oil
--about 1/2 teaspoon salt substitute or salt
-- about 2 teaspoons dehydrated onion
-- about 3/4 teaspoon rubbed sage
-- about 1/4 teaspoon poultry seasoning
-- about 1/2 tsp. ground pepper OR McCormick Salt Free All-purpose Seasoning OR Salt Free Steak Seasoning.

Mix well and nuke or fry in non-stick skillet.

Entire recipe approximately Calories 1,101
Fat 89.1
Saturated 23.2
Polyunsaturated 50.3
Monounsaturated 14.9
Carbohydrate 9.2
Dietary Fiber 1.7
Protein 69.3

Mern 07-28-2012 12:57 AM

Zucchini and Spinach Gratin
Zucchini and Spinach Gratin Recipe

Zucchini and Spinach Gratin Recipe | Simply Recipes

Prep time: 40 minutesCook time: 1 hour

The recipe calls for bacon and I think it's an important flavor component. For those of you who don't eat pork, or meat, you can substitute butter and or olive oil (a couple tablespoons) to sauté the onions.

2 lbs zucchini
Kosher salt
1 lb frozen spinach*
3 slices of thick cut bacon (about 3 ounces), cut crosswise 1/4-inch pieces
1 large onion
1 handful of parsley (about 1/2 cup of leaves, lightly packed)
3 cloves garlic, peeled, coarsely chopped
1/2 cup freshly grated Parmesan cheese
Freshly ground black pepper
3 eggs
Olive oil
* Or 6 packed cups of fresh chopped spinach leaves, blanched and drained

1 Grate the zucchini. Toss the grated zucchini with about a teaspoon of Kosher salt. Place the grated zucchini in a large sieve (or colander) placed over a bowl to catch the water as the salt helps the zucchini release its moisture. Let sit for 30 minutes or so, then squeeze out the remaining excess moisture with paper towels or a clean tea towel.

2 Thaw the spinach, let drain while the zucchini is draining. Then squeeze out the excess moisture with paper towels or a tea towel.

3 Heat a large skillet on medium heat. Add the bacon and gently cook until lightly browned and most of the fat rendered out, about 10 minutes.

4 While the bacon is cooking, peel and finely chop the onion. Add the onions to the bacon and cook for an additional 10 minutes, until the onions have softened.

5 While the bacon and onions are cooking, prepare the parsley and garlic. Place the parsley and garlic with a small pinch of salt into a food processor and pulse just a couple of times.

6 Preheat the oven to 350°F.

7 Place the zucchini into a large bowl. With a wooden spoon, mix in the cooked onions and bacon. Mix in the spinach, parsley, and garlic. Mix in half of the Parmesan. Taste, and add black pepper and more salt to taste. Mix in the eggs.

8 Coat the bottom and sides of a 2 quart casserole or gratin dish with a tablespoon of olive oil. Put the zucchini spinach mixture into the dish and pack it down. Sprinkle the remaining Parmesan cheese over the top and drizzle with a little olive oil.

9 Bake in a 350°F oven for 40-45 minutes, until the top is nicely browned. Serve immediately. Reheats well.
Yield: Serves 4 to 6.

Mern 07-28-2012 01:00 AM

Italian Green Beans Like LaDonna's Cafe
Italian Green Beans Like LaDonna's Cafe

This is from a restaurant Mern and DH went to. The owner wouldn't give me the recipe but he was kind enough to confirm ingredients I guess, but not the quantities. DH agrees it's a good copy-cat recipe.

Note: best if cooked ahead of time and allowed to set in own juices for a couple hours or more before reheating and adding the crumbled bacon.

3 slices bacon
1/2 small onion, sliced thin and then rough chopped
12 oz. frozen Italian green beans
2 tsp. low sodium bouillon powder dissolved in 1 cup water OR 1 cup beef broth
2 tsp. Worcestershire sauce
1/2 tsp. light/low sodium soy sauce such as Bragg's
another tsp. low sodium beef bouillon powder--added dry for added seasoning
salt substitute to taste, if needed

1. Fry bacon in skillet. Remove bacon, set aside, keep grease in skillet.
2. Caramelize onion in the bacon grease. Keeping bacon grease in skillet again, remove and set aside the caramelized onion. 3. Add to skillet Italian green beans, beef broth (either broth or bouillon powder dissolved in water) and Worcestershire sauce. Bring to a boil, cover, and cook until beans are to desired tenderness.
4. Add back the carmelized onion, the extra teaspoon bouillon powder and the soy sauce and season with additional salt substitute if necessary, but remember crumbled bacon will also add some saltiness.

If serving later, cool and refrigerate the beans and the bacon seperately until serving time.

5. Rewarm the beans if cooked earlier. Before serving, crumble bacon over top.

Mern 07-28-2012 01:02 AM

Mock Sweet Potato Casserole (Made With Pumpkin)
From a now disbanded low carb group



2 15 oz cans solid pack pumpkin (not pumpkin pie filling)
2 eggs
2 TBS Brown Sugar Twin or sugar free pancake syrup
4 TBS melted butter
2 tsp. pumpkin pie spice
Pinch of salt

Streusel topping:
1/2 C crushed almonds
2 TBS butter, softened
1/2 tsp. cinnamon or to taste
heat stable artificial sweetener equivalent to 2 tablespoons sugar

Preheat oven to 350

Mix all but topping ingredients together and put into an 8 x 8 lightly greased casserole. In a small bowl, mix together crushed almonds, softened butter, cinnamon, and sweetener. Cut together to form small crumbs. Sprinkle on pumpkin mixture in casserole. Bake for 45 minutes or until slightly browned and set. Serves 6.

Cal 249, Fat 21 gr, carbs 14 gr, Fiber 7 gr, net carbs 7, Protein gr. 7


Mern 07-28-2012 01:03 AM

Spinach, Carmelized Onion and Cheese Bake
Spinach, Carmelized Onion, Cheese Bake

adapted from Linda's Low Carb Recipes

1 lb. frozen cut leaf spinach
1T water
2 medium onions (about 8 oz. total) slivered
2 tablespoons butter
non-stick cooking spray for casserole dish.
6 ounces (1 1/2 cups) shredded Italian blend cheese

Preheat oven to 350F Spray 8 inch square casserole dish with non-stick cooking spray
Defrost spinach in water in microwave. NEEDS ONLY TO BE WILTED. Drain well.
Carmelize onions in the butter.
Mix together spinach and onions. Turn into sprayed casserole dish, top with cheese.
Bake about 20 minutes until cheese is lightly browned.

Nurtition counts for entire recipe:
773 Calories; 44.5g Fat; 39.1g Carbs; 16.4g Fiber; 57g protein

Counts for 1/4 recipe by weight or measurement
193 calories; 11.1g Fat; 9.8g Carbs; 4.1g Fiber 5.7g Net Carbs; 14.3g Protein

Mern 07-28-2012 01:08 AM

Fennel and Cabbage Slaw
Fennel and Cabbage Slaw

(may actually be entitled just "Fennel Slaw" on the website where I found it.)

Fennel Slaw

c.1997, M.S. Milliken & S. Feniger, all rights reserved

Prep Time:
30 min
Inactive Prep Time:
Cook Time:


6 servings


1/2 small red cabbage, about 2 cups shredded
2 large fennel bulbs, about 4 cups shredded
1/2 cup vegetable oil
2 tablespoons sugar
1/4 cup white vinegar
2 teaspoons stone-ground mustard
1 teaspoon celery seeds
1 1/2 tablespoons grated horseradish, preferably fresh
1 teaspoon salt
1/2 teaspoon pepper


Cut cabbage in quarters, lengthwise. Remove and discard core and slice as finely as possible across width. Place in large bowl.

Remove wispy fennel leaves. Chop and reserve for garnish. Cut bulbs in half and slice as finely as possible across width, discarding hard cores. Place in bowl with cabbage.

Combine remaining ingredients in another bowl. Add, half a cup at a time, to cabbage and fennel just until well moistened. You don't want a pool of dressing at bottom of bowl. Toss well and store in refrigerator.

Mern 07-28-2012 01:11 AM

Potsticker Patties
Potsticker Patties
adapted from POTSTICKER PATTIES - Linda's Low Carb Menus & Recipes

Cabbage Mixture
3/4 lb. to 1 lb. shredded green cabbage
2 tsp. dehydrated minced onion
1/4 tsp. salt
1/4 tsp. pepper
1 tablespoon oil

Meat Mixture:
1/2 lb. ground pork (used 9.6 oz. lean pork loin ground in food processor and it came out fine)
1/2 lb. ground turkey or chicken (used 9 oz. chicken breast ground in food processor)
1/8 tsp. garlic powder
1 1/2 tsp. soy sauce
1/4 tsp. salt
1/8 tsp. pepper
1 egg
1 tablespoon dehydrated chopped onion
1/8 to 1/4 tsp. sesame oil (I think I used 1/4 tsp.)
1 tablespoons oil (optional--use if grinding very lean pork)

Shred cabbage, add rest of ingredients except oil, and saute lightly in oil--a little more soft than crisp-tender. Set aside.

Meanwhile, mix all of the meat mixture ingredients, except the oil, in a large bowl. Mix with your hands until the egg no longer feels slimy. Stir in the cabbage until well blended. Divide the mixture into 8 equal size patties. Fry, 4 at a time, in oil in a large skillet over medium-low heat. Cook about 8 minutes per side or until done in the center. Creator of recipe found that they got quite dark brown on the outside, but they didn't taste burned.

Per Serving: 308 Calories; 20g Fat; 25g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs

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