FLOWERDUDE's Journal, 06 April 2011

I am in love with spaghetti! Minus the noodles! Grab a bottle of your favorite sauce. Boil celery for 15-20 minutes with seasonings like salt, pepper, garlic, green stuff. Drain and smother in sauce and cheese! I think that's pretty low net carb. 

Ooh, ooh don't forget the ground beef or sausage too. De-lish! 

Hey Steve, ENCHILADA BAKE ***made for the 1st time last night. It's very very cheesy so you might want to cut the cheddar cheese to 1/2 or a little over 1/2. Other than that, yummy. Crust: 4 ounces cream cheese, softened 2 eggs 1/2 teaspoon Seasoning for Tacos 8 ounces cheddar cheese, shredded Beat or whisk the cream cheese and eggs until smooth. Add the seasoning; mix well. Stir in the cheese; mix well. Grease a 9 x 13" baking dish; spread the cheese mixture evenly over the bottom. Bake at 350º, 35 minutes or until browned, but not too dark. Let stand 5-10 minutes before adding the topping. Topping: 1 pound ground beef 3 teaspoons Seasoning for Tacos 8 1/2 ounce jar enchilada sauce 4 ounce can chopped green chiles 8 ounces cheddar cheese, shredded Brown the hamburger; drain fat. Stir in the seasoning, enchilada sauce and chiles. Spread over the crust. Top with the cheese. Bake another 20 minutes or so until hot and bubbly. Serve with the toppings of your choice (add additional carbs). Makes 8-12 servings Can be frozen Optional Toppings: Shredded lettuce Sour cream Salsa Ripe olives Pickled jalapeno slices Guacamole Per 1/8 Recipe: 411 Calories; 31g Fat; 27g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs Per 1/12 Recipe: 274 Calories; 21g Fat; 18g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs Chicken Coconut Satay with Cilantro 1 14 oz. can unsweetened coconut milk 1/3 c. chopped fresh cilantro 2 T lime juice 1 tsp chopped fresh jalepeno chili 1 small minced clove garlic 1 1/2 lbs. chicken cutlets cut into 1 inch strips Salt and pepper to taste 1. Combine the coconut milk (reserving 1T if making Peanut Dipping Sauce), cilantro, lime juice, jalepeno, garlic, Salt, and pepper in a bowl and mix well. Add the chicken, stirring to coat. Cover and refrigerate for at least 20 minutes and up to 1 hour. Preheat the broiler. 2. Thread the chicken onto metal skewers, shaking off excess marinade, and broil, turning once, for 7 minutes, or until chicken is lightly browned and cooked through. Transfer to a platter and serve immediately. Per Serving Carbs:4g; Net Carbs:3g; Fiber:1g; Protein:41g; Fat:23g; Calories:387 4 Servings Phases 1-4 Prep Time: 30 min. Cook Time: 7 min. Dan's Lamb Stew Luscious lamb stew Makes 12 servings about 1.5 cups per serving Ingredients 8 servings greek seasoning (1/4 tsp per serving) 48 oz, with bone cooked lamb (~3 pounds after deboned and cooked) 1/2 tsp garlic powder 1/2 tsp pepper 1 tsp salt 2 cups frozen green beans 1/3 cup chopped carrots 1 cup chopped celery 1 1/2 cups pieces or slices mushrooms 1/2 cup chopped onion 2 cups chopped zucchini 15 oz tomato Directions Place raw lamb in large pot and add 12 cups water. Bring to boil and boil until lamb is cooked. Remove lamb from broth and set broth aside. Let lamb cool until able to handle. Remove lamb from bone and remove fat from meat. Cut into cubes. Place meat back in broth, add seasoning, onion, and tomatoes, and cook for 30 minutes. Add veggies, and cook until done. Season to taste. (I like lots of the greek seasoning)You can add a bay leaf, if desired and remove before serving, although I use ground bay leaf for the flavor. You can modify the recipe with any veggies you prefer, just add them to your diet calendar separately. The original recipe only called for 2 sevings of Greek Seasoning, but I love the flavor so we always add more. ************************************************* Nutrition Facts Serving Size 1 serving Amount Per Serving Calories from Fat 151 Calories 258 Total Fat 16.8g Saturated Fat 7.041g Polyunsaturated Fat 1.286g Monounsaturated Fat 7.015g Cholesterol 77mg Sodium 607mg Potassium 478mg Total Carbohydrate 5.33g Dietary Fiber 1.6g Sugars 2.04g Protein 20.81g Vitamin A 16% Vitamin C 17% Calcium 4% Iron 12% * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Those are the ones I just had right here. I also like to make a taco salad about once a week or two. Basically ground beef cooked w/ onion then drained. Add a bit of kidney beans and taco seasoning to the meat mixture. Once cooked, scoop meat mixture over mixed salad greens and top with home made ranch salad dressing, avocado, cilantro, salsa, or sour cream. Hope some of these helped to inspire your meal planning.  

Steve, check out Linda's low carb recips. Gooogle it. She has some very good and very easy recipes there. I love that site. 

Chicken With Rosemary Roasted Vegetables (4 servings, Net Carbs: 3.5 grams, Fiber: 1.5 grams, Protein: 53.5 grams, Fat: 33.0 grams, Calories: 538) Ingredients: 2 tablespoons olive oil // 2 tablespoons balsamic vinegar // 1 teaspoon salt // 1/2 teaspoon pepper // 1/2 teaspoon dried crumble rosemary //1 whole chicken (about 3 1/2 pounds), cut into 8 pieces // 1 cup small cauliflower florets // 1 cup small broccoli florets // 1 small red bell pepper, cut in 2 pieces) ***** Directions: Heat oven to 400 F. In a large bowl, combine olive oil, vinegar, salt, pepper, rosemary, and sugar substitute. Add chicken and vegetables. Toss until well coated.Arrange chicken, skin side up in a jelly roll pan. Place vegetables, in a single layer, around chicken. Roast 40 minutes, until chicken is cooked through and browned. Halfway through cooking time, flip vegetables over with a spatula. 

I love Linda's Low Carb recipes too. Great site http://www.genaw.com/lowcarb/recipes.html Steve, I have a good shrimp dish made with avocado and spaghetti squash I am going to make this weekend. I will get it to you.  

Here it is, it is called Anaheim Shrimp Scampi it is 4 net carbs/serving. It is a recipe from George Stella. If this is too hard to read, you can get it on foodtv.com and search by the title. Ingredients Scampi Butter, recipe follows 1 pound raw peeled and deveined 16 to 20 count shrimp, with tail on (recommended: tiger prawns) 1 tablespoon white wine 2 ounces Asiago cheese, cut into small chunks 1 avocado, large diced Spaghetti Squash, recipe follows Fresh arugula, for garnish Directions Place 2/3 of the scampi butter in a large saute pan over high heat and melt. Add in shrimp and cook for about 2 minutes, moving shrimp around in the pan. Sizzle with the white wine and cook until shrimp are opaque, only about another 2 minutes. Remove from heat and stir in the remaining scampi butter, Asiago cheese, and avocado chunks. Serve over hot spaghetti squash and garnish with fresh arugula. Scampi Butter: 1/4 pound unsalted butter, softened 1 tablespoon minced garlic 2 tablespoons minced red onion 1 tablespoon fresh chopped parsley leaves 1/2 teaspoon garlic powder 1 tablespoon kosher salt 1/4 teaspoon freshly ground black pepper Dash white pepper Dash Worcestershire sauce 1 lemon, juiced In a bowl with a wire whisk, mix together all ingredients until well blended. Spaghetti Squash: 1 medium spaghetti squash (about 3 pounds) Slice squash in half lengthwise. Scoop out the seeds with a spoon as you would a pumpkin. Then completely submerge both halves in boiling water and cook for about 25 minutes, or until the inside is tender to a fork and pulls apart in strands. (It is better to undercook if you are not sure). Remove, drain, and cool with cold water or an ice bath to stop the cooking. Then use a fork to scrape the cooked squash out of its skin, and at the same time, fluff and separate the squash into spaghetti-like strands. Discard the skin. You can reheat the squash strands by dipping with a strainer in boiling water just before serving. Cook's Note: Spaghetti squash may be used in any recipe that calls for pasta. It is great plain with butter or with marinara sauce, scampi, or even alfredo. Yield: 8 servings Prep Time: 10 minutes Cook Time: 25 minutes Ease of preparation: easy Nutrient Value Per Serving (Spaghetti Squash): Calories: 24 Total Fat: 0 grams Saturated Fat: 0 grams Carbohydrates: 5 grams Net Carbohydrates: 4 grams Fiber: 1 gram