1001 Low-Carb Recipes Part 21

In a heavy-bottomed pot or skillet, heat inch (1.3 cm) of olive oil over medium heat. Add the brussels sprouts and fry them, stirring occasionally, until they are very dark brown all over-you really want them just about burned.

For the last minute or so, add the garlic and stir it around well. Remove the skillet from the heat and serve the sprouts before the garlic burns. It's unbelievable!

Yield: Technically 4 servings, but my husband and I can easily eat a pound of these between the two of us. Technically 4 servings, but my husband and I can easily eat a pound of these between the two of us.

a.s.suming you can bring yourself to share with 3 other people, you'll each get 10 grams of carbohydrates with 4 grams of fiber per serving, for a total of 6 grams of usable carbs and 4 grams of protein.

Nutty Brussels Sprouts 1 pound (455 g) brussels sprouts cup (75 g) hazelnuts 6 tablespoons (84 g) b.u.t.ter, divided 4 slices bacon teaspoon salt or Vege-Sal [image]teaspoon pepper Trim the stems of the brussels sprouts and remove any wilted or yellowed leaves. Thinly slice brussels sprouts using the slicing blade of a food processor.

Chop the hazelnuts to a medium texture in a food processor.

Melt 2 tablespoons (28 g) of the b.u.t.ter in a heavy skillet over medium heat and add the hazelnuts. Saute, stirring frequently, for about 7 minutes or until golden. Remove from the skillet and set aside.

Cook the bacon, either using a separate skillet or the microwave. While the bacon is cooking, melt the remaining 4 tablespoons (56 g) of b.u.t.ter over medium-high heat in the same skillet you used for the hazelnuts. Add the sliced brussels sprouts and saute, stirring frequently, for 7 to 10 minutes or until tender.

Stir in the toasted hazelnuts and the seasonings and transfer to a serving dish. Drain the bacon, crumble it over the top, and serve.

Yield: 4 servings 4 servings Each with 12 grams of carbohydrates and 5 grams of fiber, for a total of 7 grams of usable carbs and 8 grams of protein.

Orange Pecan Sprouts My husband took a bite of these, pointed to his plate, and said, "You could make these again!" They're really wonderful.

1 pound (455 g) brussels sprouts [image]cup (40 g) chopped pecans 3 tablespoons (42 g) b.u.t.ter 1 teaspoon grated orange zest 3 tablespoons (45 ml) orange juice Trim the stems of the brussels sprouts and remove any wilted outer leaves. Run the sprouts through the slicing blade of your food processor.

In a large, heavy skillet over medium-high heat, start sauteing the pecans in the b.u.t.ter. After about 2 minutes, add the brussels sprouts and saute the two together, stirring every few minutes until the sprouts soften and start to have a few brown spots. While they're sauteing, you can grate the orange zest and squeeze the orange juice. (You could use bottled orange juice, but since you need the zest, too, fresh just makes sense.) When the sprouts are tender and flecked with brown, stir in the zest and juice, cook for just another minute, and serve.

Yield: 4 servings 4 servings Each with 12 grams of carbohydrates and 5 grams of fiber, for a total of 7 grams of usable carbs and 4 grams of protein.

Orange Mustard Glazed Sprouts These are wonderful!

1 pound (455 g) brussels sprouts, halved 3 tablespoons (42 g) b.u.t.ter 2 tablespoons (30 ml) lemon juice 1 teaspoons brown mustard 1 tablespoon (1.5 g) Splenda teaspoon soy sauce teaspoon orange extract Trim the stems of your brussels sprouts, remove any bruised leaves, and then slice each one in half.

Melt the b.u.t.ter in a large, heavy skillet over medium heat. Add brussels sprouts and saute until they're just starting to get tender and develop a few brown spots.

While the sprouts are sauteing, mix together everything else. When the sprouts are nearly done, pour the mustard mixture into the skillet and stir to coat. Cook for another 2 to 3 minutes and serve.

Yield: 3 to 4 servings 3 to 4 servings a.s.suming 3 servings, each will have 5 g protein; 13 g carbohydrate; 5 g dietary fiber; 8 g usable carbs.

'Baga Fries I'll bet you've never tried a rutabaga, and you're just guessing you're not going to like them. Well, everyone who tries these likes them.

2 pounds (910 g) rutabaga 3 to 4 tablespoons (42 to 56 g) b.u.t.ter Salt Peel your rutabaga and cut it into strips the size of big steak fries using a big, heavy knife with a sharp blade.

Steam the "fries" over boiling water in a pan with a tight lid until they're easily pierced with a fork but not mushy (about 10 to 15 minutes). You want them still to be al dente.

Melt the b.u.t.ter in a heavy-bottomed skillet over medium-high heat and fry the strips of rutabaga until they're browned on all sides. Sprinkle with salt and serve.

Yield: 6 servings 6 servings Each with 12 grams of carbohydrates and 4 grams of fiber, for a total of 8 grams of usable carbs and 2 grams of protein.

Glazed Turnips These make wonderful subst.i.tute for potatoes with a roast.

3 cups (450 g) chopped turnips, cut into small chunks 2 tablespoons (28 g) b.u.t.ter small onion 1 teaspoon Splenda teaspoon liquid beef bouillon concentrate [image]teaspoon paprika Steam or microwave the turnip chunks until tender-I steam mine in the microwave for about 7 minutes on high-and then drain.

Melt the b.u.t.ter in a heavy skillet over medium heat. Add the turnips and onion and saute until the onion is limp.

Stir in the Splenda, bouillon concentrate, and paprika, coating all the turnips, and saute for just another minute or two.

Yield: 6 servings 6 servings Each with 12 grams of carbohydrates and 3 grams of fiber, for a total of 9 grams of usable carbs and 2 grams of protein.

Mashed Garlic Turnips This recipe is great with a steak, a roast, or chops.

2 pounds (910 g) turnips, peeled and cut into chunks 8 cloves garlic, peeled and sliced 2 tablespoons (28 g) b.u.t.ter 2 tablespoons (30 g) prepared horseradish 1 teaspoon salt or Vege-Sal teaspoon pepper [image]teaspoon ground nutmeg 3 tablespoons (9 g) chopped fresh chives Place the turnips and the garlic in a saucepan with a tight-fitting lid. Add water to fill about halfway, cover, and place over medium-high heat. Bring to a boil, turn down the heat, and simmer until quite soft (about 15 minutes). Drain the turnips and garlic very well.

Using a potato masher, mash the turnips and garlic together. Stir in the b.u.t.ter, horseradish, salt, pepper, and nutmeg and mix well. Just before serving, stir in the chives.

Yield: 6 servings 6 servings Each with 10 grams of carbohydrates and 2 grams of fiber, for a total of 8 grams of usable carbs and 2 grams of protein.

Balsamic Veggie Packet My husband, no big fan of summer squash, really liked this.

2 medium turnips, peeled and cut into strips medium onion, sliced 1 medium yellow summer squash, halved lengthwise and sliced (You can subst.i.tute zucchini, if you prefer.) 1 cup (70 g) broccoli florets cup (60 ml) olive oil 1 clove garlic, crushed 2 tablespoons (30 ml) balsamic vinegar Salt and pepper Start a charcoal fire or preheat a gas grill.

You'll need a big piece of heavy-duty foil. When you've got your vegetables cut up, heap them in the center of a piece of foil, jumbling them together. Mix the oil, garlic, and balsamic vinegar together. Make sure that the edges of the foil are turned up a bit and drizzle this mixture over the vegetables. Sprinkle salt and pepper over the whole thing. Then bring the opposite sides of the foil together and roll down to make a strong seam. Roll up the ends. Throw the whole thing on a medium grill for 12 minutes per side and then serve.

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 5, each will have 7 grams of carbohydrate and 2 grams of fiber, for a usable carb count of 5 grams; 1 gram protein.

Turnips Au Gratin This is sublime with top-quality Vermont cheddar cheese, but you can make it with any good, sharp cheddar.

2 pounds (910 g) turnips, peeled and thinly sliced 1 cup (240 ml) heavy cream 1 cup (240 ml) half-and-half 3 cups (340 g) shredded sharp cheddar cheese, divided 2 teaspoons prepared horseradish teaspoon ground nutmeg medium onion, sliced Salt and pepper Preheat the oven to 350F (180C, or gas mark 4).

Steam the turnips until they're just tender. (I steam mine in the microwave for 7 minutes on high.) While the turnips are cooking, combine the heavy cream and half-and-half in a saucepan over very low heat. Bring to a simmer.

When the cream is up to temperature, whisk in 22/3 cups (300 g) of the cheese, a couple of tablespoons at a time. Stir each addition until it's completely melted before adding more. When all of the cheese is melted into the sauce, whisk in the horseradish and nutmeg. Turn off the heat.

Spray an 8 8-inch (20 20-cm) gla.s.s baking dish with nonstick cooking spray. Put about one-third of the turnips in the dish and scatter half of the sliced onion over it. Add another layer of one-third of the turnips, half of the onions, and the final third of the turnips on top. Pour the cheese sauce over the whole thing and scatter the last[image] cup (40 g) of cheese over the top. Bake for 30 to 40 minutes or until golden. cup (40 g) of cheese over the top. Bake for 30 to 40 minutes or until golden.

Yield: 6 servings 6 servings Each with 12 grams of carbohydrates and 2 grams of fiber, for a total of 10 grams of usable carbs and 17 grams of protein.

Jansonn's Temptation This Swedish favorite is traditionally made with potatoes. I have no idea how this decarbed version compares, but it's utterly delicious in its own right. This is the natural side dish to serve with Swedish Meatb.a.l.l.s (page 317).

2 turnips head cauliflower 1 onion 2 tablespoons (28 g) b.u.t.ter 1 tablespoon (15 g) anchovy paste teaspoon salt, or Vege-Sal teaspoon pepper cup (120 ml) heavy cream Preheat oven to 400F (200C, or gas mark 6).

Peel the turnips and cut them into smallish strips-about the size of fast food French fries. Cut up the cauliflower, too-cut it in strips as much as possible (include the stem), but being cauliflower, it'll crumble some. That's fine. Combine the turnips and cauliflower and set aside.

Slice the onion quite thin. Melt the b.u.t.ter in a heavy skillet over medium heat and saute the onion slices until they're limp and turning translucent.

Spray an 8 8-inch (20 20-cm) baking dish with nonstick cooking spray. Layer the turnip/cauliflower mixture and the onions in the baking dish.

Stir the anchovy paste, salt, and pepper into the cream until the anchovy paste is dissolved. Pour this mixture over the vegetables. Bake for 45 minutes and then serve.

Yield: 5 servings 5 servings Each with 2 g protein; 6 g carbohydrate; 2 g dietary fiber; 4 g usable carbs.

Indian Cabbage This is good with anything curried. This combination of seasonings works well with green beans, too.

Oil or b.u.t.ter 1 teaspoon black mustard seed 1 teaspoon turmeric 4 cups (280 g) shredded cabbage 1 teaspoon salt or Vege-Sal Put a heavy skillet over medium heat. Add a few tablespoons (30 to 45 ml) of oil or b.u.t.ter (I like to use coconut oil) and then the mustard seed and the turmeric. Saute together for just a minute.

Stir in the cabbage, add the salt or Vege-Sal, and stir-fry for a few minutes, combining the cabbage well with the spices.

Add a couple of tablespoons (30 ml) of water, cover, and let the cabbage steam for a couple more minutes until it is tender-crisp.

Yield: 4 servings 4 servings Each with 4 grams of carbohydrates and 2 grams of fiber, for a total of 2 grams of usable carbs and 1 gram of protein.

Bavarian Cabbage This is great with the Sauerbrauten on page 401!

1 head red cabbage 1 medium onion, chopped 1 medium Granny Smith apple, chopped 6 slices cooked bacon, crumbled 2 teaspoons salt 1 cup (240 ml) water 3 tablespoons (4.5 g) Splenda [image]cup (160 ml) cider vinegar 3 tablespoons (45 ml) gin Whack the head of cabbage in quarters and remove the core. Then whack it into biggish chunks. Put it in a big mixing bowl. Add the onion, apple, and bacon to the cabbage. Toss everything together. Transfer the mixture to a slow cooker. (This will fill a 3-quart cooker just about to overflowing! I barely got the top on mine.) In a bowl, mix together the salt, water, Splenda, vinegar, and gin. Pour the mixture over the cabbage. Cover the slow cooker, set it to low, and let it cook for 6 to 8 hours.

Yield: 6 servings 6 servings Each with 2 g protein, 7 g carbohydrate, 1 g dietary fiber, 6 g usable carbs.

Sweet-and-Sour Cabbage 3 slices bacon 4 cups (280 g) shredded cabbage 2 tablespoons (30 ml) cider vinegar 2 teaspoons Splenda In a heavy skillet, cook the bacon until crisp. Remove and drain.

Add the cabbage to the bacon grease and saute it until tender-crisp.

Stir in the vinegar and Splenda, crumble in the bacon, and serve.

Yield: 4 servings 4 servings Each with 4 grams of carbohydrates and 2 grams of fiber, for a total of 2 grams of usable carbs and 2 grams of protein.

Dragon's Teeth This hot stir-fried cabbage is fabulous. If you didn't think cabbage could be exciting, try this! Have the exhaust fan on or a window open when you cook this-when the chili garlic paste hits that hot oil, it may make you cough. It's worth it!

1 head Napa cabbage cup (66 g) chili garlic paste 1 teaspoon salt 2 teaspoons Splenda 2 teaspoons toasted sesame oil 2 tablespoons (30 ml) soy sauce 2 tablespoons (30 ml) peanut or canola oil 2 teaspoons rice vinegar I like to cut my head of Napa cabbage in half lengthwise and then lay it flat-side down on the cutting board and slice it about -inch (1.3-cm) thick. Cut it one more time, lengthwise down the middle, and then do the other half of the head.

Mix together the chili garlic paste, salt, Splenda, toasted sesame oil, and soy sauce in a small dish and set by the stove.

In a wok or huge skillet over highest heat, heat the peanut or canola oil. Add the cabbage and start stir-frying. After about a minute, add the seasoning mixture and keep stir-frying until the cabbage is just starting to wilt-you want it still crispy in most places. Sprinkle in the rice vinegar, stir once more, and serve.

Yield: 4 servings 4 servings Each with 1g protein; 3 g carbohydrate; trace dietary fiber; 3 g usable carbs.

Thai Stir-Fried Cabbage This exotic and tasty dish cooks lightning-fast, so make sure you have everything cut up, mixed up, and ready to go before you start stir-frying.

2 tablespoons (30 ml) lime juice 2 tablespoons (30 ml) Thai fish sauce (nam pla) [image]teaspoon red pepper flakes Peanut, canola, or coconut oil 6 cups (420 g) finely shredded napa cabbage 6 scallions, sliced 2 cloves garlic, crushed [image]cup (23 g) unsweetened, flaked coconut cup (30 g) chopped, dry-roasted peanuts Mix together the lime juice, fish sauce, and red pepper flakes. Set aside.

In a wok or heavy-bottomed skillet, heat a few tablespoons (30 ml) of oil over high heat. Add the cabbage, scallions, and garlic and stir-fry for no more than 5 minutes or just until the cabbage is heated through.

Add the lime juice mixture to the cabbage and stir to coat. Let it cook just another minute and then stir in the coconut. Serve topped with peanuts.

Yield: 4 servings 4 servings Each with 13 grams of carbohydrates and 4 grams of fiber, for a total of 9 grams of usable carbs and 5 grams of protein.

Roasted Cabbage with Balsamic Vinegar This is a simple way to cook a lot of cabbage!

head red cabbage head cabbage 3 tablespoons (45 ml) olive oil Salt and pepper 2 tablespoons (30 ml) balsamic vinegar Preheat oven to 450F (230C, or gas mark 8).

Coa.r.s.ely chop the two kinds of cabbage and separate the leaves. Put it in a good-sized roasting pan and toss it with the olive oil until it's coated all over. Sprinkle with salt and pepper and toss again.

Put the cabbage in the oven and roast for 15 to 20 minutes, stirring once or twice, until it's just browning around the edges but still not entirely limp. Sprinkle with the balsamic vinegar, toss again, and serve.

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 5 servings, each will have trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Blue Slaw This is a really unusual twist on slaw.

4 cups (280 g) bagged coleslaw mix 3 tablespoons (45 g) plain yogurt 1 tablespoon (15 g) sour cream cup (60 g) mayonnaise 2 tablespoons (16 g) crumbled blue cheese Just mix everything together-that's all!

Yield: 4 or 5 servings 4 or 5 servings a.s.suming 4 servings, each will have 5 grams of carbohydrates and 2 grams of fiber, for a total of 3 grams of usable carbs and 3 grams of protein.

If you want, you can streamline this further by subst.i.tuting cup (120 ml) bottled blue cheese dressing, but it's likely to have a little added sugar-not much, but a little.

Grilled Asparagus with Balsamic Vinegar 1 pound (455 g) asparagus 2 tablespoons (30 ml) olive oil 2 tablespoons (30 ml) balsamic vinegar 3 tablespoons (18.8 g) grated Parmesan cheese Preheat an electric tabletop grill (or you can do this over your backyard grill!). Snap the ends off the asparagus where they break naturally. Put them on a plate and drizzle with the olive oil. Toss the asparagus a bit to make sure it's all coated with the oil.

Place the asparagus on your grill-you'll probably have to do it in two batches unless your grill is a lot bigger than mine. Set a timer for 10 minutes. (If grilling out of doors, just keep an eye on it and grill until it's tender with brown spots.) If you've had to do two batches, put the first batch on a plate and cover it with a pot lid to keep it warm while the second batch cooks. When all the asparagus is done and all on the plate, drizzle with the balsamic vinegar. Roll it around to coat it and then top it with the Parmesan and serve.

Yield: 3 servings 3 servings Each with 6 g protein; 7 g carbohydrate; 2 g dietary fiber; 5 g usable carbs.

Asparagus with Aioli and Parmesan Cold asparagus dipped in garlic sauce and cheese-It's so yummy!

2 pounds (910 g) asparagus Aioli (page 479) cup (50 g) grated Parmesan cheese Break the ends off the asparagus where they snap naturally. Steam or microwave the asparagus for 3 to 4 minutes or just until the color brightens. (You want these even less done than tender-crisp.) Chill the asparagus.

At dinnertime, give each diner a couple of tablespoons (30 ml) of aioli and a little bit of Parmesan. Dip each asparagus stalk in the aioli, then in the Parmesan, and eat.

Yield: 4 servings 4 servings Each with 6 grams of carbohydrates and 2 grams of fiber, for a total of 4 grams of usable carbs and 5 grams of protein.

Asparagus with Curried Walnut b.u.t.ter 1 pound (455 g) asparagus 4 tablespoons (56 g) b.u.t.ter 2 tablespoons (16 g) chopped walnuts 1 teaspoon curry powder teaspoon c.u.min 1 teaspoons Splenda Snap the ends off of the asparagus where they want to break naturally. Put it in a microwaveable container with a lid or use a gla.s.s pie plate covered with plastic wrap. Either way, add a tablespoon or two (15 to 30 ml) of water and cover. Microwave on high for 5 minutes. Don't forget to uncover as soon as the microwave goes beep or your asparagus will keep cooking and be limp and sad!

While that's cooking, put the b.u.t.ter in a medium skillet over medium heat. When it's melted, add the walnuts. Stir them around for 2 to 3 minutes until they're getting toasty. Now stir in the curry powder, c.u.min, and Splenda and stir for another 2 minutes or so.

Your asparagus is done by now! Fish it out of the container with tongs, put it on your serving plates, and divide the Curried Walnut b.u.t.ter between the three servings.

Yield: 3 servings 3 servings Each with 3 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carbs.

Asparagus Bacon Bundles This tastes great and has a cool-looking presentation, to boot!

1 pound (455 g) pencil-thin asparagus 7 slices bacon Preheat an electric tabletop grill.

Snap the ends off the asparagus spears where they break naturally. Divide the asparagus into 7 bunches and wrap a slice of bacon in a spiral around each bunch. (In other words, don't let the bacon overlap itself but cover as much of the asparagus bundle as you can.) Place the asparagus-bacon bundles on the grill. How many will fit will depend on how big your grill is; mine will just fit all 7. Close the grill and let them cook for 7 minutes or until the bacon is cooked through and serve.

Yield: 7 servings 7 servings Each with 2 grams of carbohydrates and 1 gram of fiber, for a total of 1 gram of usable carbs and 3 grams of protein.

Asparagus Pecandine I never thought anything could be as good with asparagus as lemon b.u.t.ter is-and then I tried this.

5 tablespoons (70 g) b.u.t.ter cup (60 g) chopped pecans 1 teaspoons tarragon vinegar 1 pound (455 g) asparagus, steamed just until tender-crisp Melt the b.u.t.ter in a heavy skillet over medium-high heat. Stir in the pecans and saute, stirring frequently, for 5 to 7 minutes or until the pecans are golden and crisp. Stir in the tarragon vinegar.

Place the asparagus on serving plates and spoon the sauce over it. Serve immediately.

Yield: 4 servings 4 servings Each with 8 grams of carbohydrates and 4 grams of fiber, for a total of 4 grams of usable carbs and 4 grams of protein.