Low Carb Recipes: Internet Findings

Red Pepper Soup
Ingredients:
· 4 medium roasted red peppers - either from a jar or roasted yourself
· ¼ cup minced onion
· 2 cloves garlic - chopped or pressed
· ¼ teaspoon chipotle powder (or see alternatives below)
· ¼ cup water
· ¼ cup wine
· ½ cup heavy cream
· 1 Tablespoon butter
· Salt to taste
Preparation:
1) If using jarred peppers, drain. If there is sugar in the brine, consider rinsing them. Tear peppers into large pieces.
2) Melt butter, and add onion. Cook until softened, about 4-5 minutes. Add garlic and spices, and sauté for another 30 seconds.
3) Add peppers and water. Blend with stick blender, or put in blender or food processor. Blend until smooth (if you need more liquid, add some of the cream).
4) Add wine and cream. Heat to a simmer and cook for 2-3 minutes.
5) Adjust seasonings. If it tastes harsh, try adding a bit of sweetener (just a touch can really bring out the flavor of the peppers). This is a dish where balancing the flavors really comes into play.
If desired, garnish with a dollop of sour cream or a drizzle of olive oil.
Makes about 5 servings

Nutritional Information: Each serving has 6 grams effective carbohydrate plus 2 grams fiber, and 141 calories.

BROILED FISH W/CHEESE
12 oz flounder2 T melted butter
1/2 c cheddar
shredded
1 T mustard
1 T ketchup or chili sauce
Brush fish with melted butter and broil 8-10 min til flaky. Combine remaining ingr and spoon onto fish. Broil 2-4 min til cheese bubbly and lightly browned.
Serves 2 @ 1 carb, trace fiber, 379 Calories, 23 fat, 40 protein

CRAB STUFFED SOLE
1 1/2 lb sole
6 oz can crab
2 oz cream cheese
2 T mayo
1 t tabasco
1 T chives
1 egg
Mix all ingredients. Lay fillets flat and top with generous amount of filling. Roll up fish and bake at 350 for 20-25 minutes.
Serves 4 @ 1 carb, trace fiber, 309 Calories, 14 fat, 42 protein

I had extra filling that wouldn't fit on the fish, so I just spooned it into the baking dish, and cooked along with the fish. It was great, and could be used as a main dish by itself!

ZUCCHINI-BEEF BAKE
3/4 lb ground beef
1/4 cup chpd onion
1 1/2 cups tomato sauce
1 cup shredded cheddar (or other)
1 med. Zucchini, sliced
1/2 cup sliced mushrooms
1 T oil
1/2 t ea: oregano, basil, salt
Saute zucchini, onion and mushrooms in oil til tender. Brown ground beef in pan and add tomato sauce with seasonings. Mix beef with vegetables and put in baking dish. Top with cheese. Bake, uncovered, at 350 for 30 min.
Serves 3 @ 10 carbs, 3 fiber (7 NET carbs), 592 cal, 47 fat, 31 protein.
This is fairly high in carbs, but includes your vegetable.

SPAGHETTI SQUASH CREATIVITY
3 cups spaghetti squash
1 beaten egg
1/3 cup parmesan cheese
1 cup ricotta1 beaten egg
1/2 lb ground beef
1/2 cup onion, chopped
1/4 cup green pepper, chopped
2 cups tomato sauce
garlic powder, oregano, basil, parsley
1/2 cup mozzarella, shredded
Preheat oven to 350. Mix squash, 1 egg and parmesan. Press evenly into 9" pie plate. Mix ricotta and other egg and spread over squash mixture. In skillet, brown ground beef with onion and green pepper. Drain excess fat. Add tomato sauce and spices and simmer for few minutes. Spoon over ricotta mixture in pie plate. Bake approx. 15 min. Sprinkle with mozzarella and make 10 min. more to brown cheese. Remove from oven and let sit 5-10 min before cutting.
Serves 6 @ 11 carb, 1 fiber, 322 cal, 23 fat, 18 protein.

SAVORY SWISS STEAK
3 T oil
2 lbs round steak, 1" thick
1/4 cup Atkin's bake mix
1 env. Dry Lipton's Onion Soup
Mix1/2 t garlic powder
8 oz can Hunt's tomato sauce
water
Preheat oven to 350. Heat oil in heavy fry pan. Pound steak on both sides with heavy meat mallet, and cut into serving size pieces. Combine bake mix and garlic and pound into meat pieces. Fry in hot oil til browned on all sides. Layer in 13x9x2 baking dish and sprinkle soup mix over meat. Mix tomato sauce and 1/4 cup water and pour over all. Cover tightly with foil. Bake 2-3 hours til tender. Check each hour, will need to add water.
Serves 4 @ 12 carbs, 1 fiber (11 NET carbs), 600 Calories, 40 fat, 48 protein
You could probably cut the carbs by using powdered beef broth, minced onions and spices instead of the Lipton's Onion Soup Mix. One envelope has 34 carbs.

SOUTHWEST CHICKEN BURGERS (www.lhj.com)
1 lb ground chicken
1/2 cup zucchini, shredded
2 T green chiles, chopped
1/2 t ea. cumin & salt, pepper
1/2 cup salsa
2 T green onions, chopped
2 T fresh cilantro, chopped
1 T plain nonfat yogurt
Combine chicken, zucchini, chiles, & spices. Shape into 4-5 patties and fry til no longer pink in center. Combine remaining ingredients in small bowl and serve over patties.
Makes 4 @ 4 carbs, 1 fiber, 187 cal, 10 fat, 21 protein

SAUSAGE, MUSHROOM CREAM CHEESE CASSEROLE
3-4 chicken breasts, pounded even but not too thin
salt, pepper, garlic powder
2 tbsp olive oil
1/4 lb. sausage
4 oz cream cheese, soft
1 cup shredded cheddar, divided
8 oz fresh mushrooms, sliced
Season chicken, brown 3 minutes each side in oil. Set aside. Crumble and cook sausage til brown. Drain well. Preheat oven to 350. Spray casserole dish and place mushrooms in bottom. Place chicken on top. Mix sausage, cream cheese, 1/2 cheddar and spoon (and smooth) over chicken. Cover and bake 30 min. Remove cover, sprinkle with remaining cheese and bake 15 min until chicken completely cooked.
Serves 3 @ 5 carb, 1 fiber, 972 Calories, 69g Fat, 77g Protein

BUTTERSCOTCH FLUFF
8 oz soft cream cheese
1 cup heavy whipping cream
1 cup cold water
dash vanilla
2 t pumpkin pie spice
sm. pkg SF/FF Butterscotch pudding mix-powder
Beat soft cream cheese with electric mixer til smooth. Add cream and beat. Add cold water and beat til thickens a little. Add pudding powder, vanilla and pumpkin pie spice and beat til blended well. Pour into individual cups and refrigerate at least 2 hours.
Total: 42 carb, 1 fiber (41 NET carbs), 1745 Calories, 161 fat, 21 protein. Serves 6 LARGE @ 7 carb, 291 cal, 27 fat, 4 protein, or 8 small @ 5 carb, 218 cal, 20 fat, 3 protein.


PUMPKIN CHEESECAKE
1 pkg plain gelatin
1/4 c water
8 oz soft cream cheese
1 c heavy cream
1 t vanilla
1/2 c pumpkin puree
1 t cinnamon
dash nutmeg, cloves
12 pkts of sweetener
Whip 3/4 c cream til very stiff; set aside. Dissolve gelatin in cold water. Heat 1/4 cup cream in a medium bowl in the microwave til very hot. Cut cream cheese in small pieces and add to cream. Add gelatin, vanilla, spices, pumpkin, and sweetener. Beat well with electric mixer. Fold in whipped cream. Line regular size muffin cups with paper and divide mixture evenly among the 12 cups. Refrigerate about 2 hours til firm.
Total: 28 carb, 2 fiber (26 NET carbs) 1713 Calories, 161 fat, 28 protein. Makes 12 @ 2.1 carbs, 143 Calories, 13 fat, 2 protein.

ALMOND FLOUR PANCAKES
5 tbsp almond flour
1 tbsp sour cream
1 tbsp water
1/2 tsp baking powder
1 tsp cooking oil
1 pkt splenda
1 splash SF french vanilla syrup
Mix all ingredients. Spray skillet with non-stick spray and heat. Spoon pancakes into pan (about 3) Cook on just under medium heat til one side bubbles. Turn, cook for few minutes til done.
Serves 1 @ 7 carbs, 3 fiber (4 effective carbs), 299 cal, 26 fat, 34 protein.