1001 Low-Carb Recipes Part 34

With clean hands combine all the ingredients in a large bowl until the mixture is well blended.

Pack the meat into one large loaf pan or two small ones. Turn out onto a broiler rack. Bake a large loaf for 1 to 1 hours. Bake two small loaves for 1 hours.

Yield: 8 servings 8 servings Each with 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 30 grams of protein.

I turn the loaf out of the pan and onto a broiler rack to bake so the excess fat runs off-not because I'm afraid of fat, but because I like it better that way. If you like, though, you could bake yours right in the pan, and it would probably be a bit more tender.

Zucchini Meat Loaf Italiano The inspiration for this meat loaf was a recipe in an Italian cookbook. The original recipe was for a "zucchini mold," and it had only a tiny bit of meat in it. I thought to myself, "How could adding more ground beef be a problem here?" And I was right; it's very moist and flavorful.

1 pounds (680 g) ground beef 3 tablespoons (45 ml) olive oil 2 medium zucchini, chopped (about 1 cups, or 190 g) 1 medium onion, chopped 2 or 3 cloves garlic, crushed 2 tablespoons (7.6 g) snipped fresh parsley 1 egg cup (75 g) grated Parmesan cheese 1 teaspoon salt teaspoon pepper Preheat the oven to 350F (180C, or gas mark 4).

Heat the olive oil in a skillet and saute the zucchini, onion, and garlic in it for 7 to 8 minutes.

Let the vegetables cool a bit and then put them in a big bowl with the beef, parsley, egg, cheese, salt, and pepper. Using clean hands, mix the ingredients thoroughly.

Take the rather soft meat mixture and put it in a big loaf pan, if you like, or form the loaf right on a broiler rack so the grease will drip off. (Keep in mind that if you do it this way, your loaf won't stand very high-it'll be about 2 inches [5 cm] thick.) Bake for 75 to 90 minutes or until the juices run clear but the loaf is not dried out.

Yield: 5 servings 5 servings Each with 3 grams of carbohydrates and 1 gram of fiber, for total of 2 grams of usable carbs and 29 grams of protein.

My Grandma's Standby Ca.s.serole Okay, my grandma used egg noodles instead of spaghetti squash, but it tastes good this way, too. This is handy for potlucks and such.

1 pound (455 g) ground beef 2 tablespoons (28 g) b.u.t.ter 1 clove garlic, crushed 1 teaspoon salt Dash pepper 2 cans (8 ounces, or 225 g each) plain tomato sauce 6 scallions 3 ounces (85 g) cream cheese 1 cup (230 g) sour cream 3 cups (675 g) cooked spaghetti squash cup (60 g) shredded cheddar cheese Preheat the oven to 350F (180C, or gas mark 4).

Brown the ground beef in the b.u.t.ter. Pour off the grease and stir in the garlic, salt, pepper, and tomato sauce.

Cover, turn the heat to low, and simmer for 20 minutes.

While the meat is simmering, slice the scallions, including the crisp part of the green, and combine with the cream cheese and sour cream. Blend well.

In the bottom of a 6-cup (1.4-L) ca.s.serole dish, layer half the spaghetti squash, half the scallion mixture, and half the tomato-beef mixture; repeat the layers. Top with the cheddar and bake for 20 minutes.

Yield: 5 servings 5 servings Each with 15 grams of carbohydrates and 2 grams of fiber, for a total of 13 grams of usable carbs and 23 grams of protein.

Comfort Food Ca.s.serole This is one of those meal-in-a-bowl sorts of things that just somehow seem comforting. I've found that slow cooking really brings out the best in turnips. They end up remarkably like potatoes.

1 pounds (680 g) ground round 1 tablespoon (15 ml) oil 1 medium onion, chopped 4 cloves garlic, crushed 4 stalks celery, diced 1 cup (240 ml) beef broth 1 teaspoon beef bouillon concentrate teaspoon salt or Vege-Sal 1 teaspoon pepper 2 teaspoons dried oregano 1 teaspoon dry mustard 2 tablespoons (33 g) tomato paste 4 ounces (115 g) cream cheese 3 turnips, cubed cup (85 g) shredded cheddar cheese In a big, heavy skillet, brown and crumble the beef over medium-high heat. Pour off the fat and transfer the beef to a slow cooker.

Add the oil to the skillet and reduce the heat to medium-low. Add the onion, garlic, and celery and saute until they're just softened. Add the broth, bouillon, salt or Vege-Sal, pepper, oregano, dry mustard, and tomato paste and stir. Now add the cream cheese, using the edge of a spatula to cut the cream cheese into chunks. Let this mixture simmer, stirring occasionally, until the cream cheese is melted. Meanwhile, add the turnips to the slow cooker.

When the cream cheese has melted into the sauce, pour the sauce into the slow cooker. Stir until the ground beef and turnips are coated. Cover the slow cooker, set it to low, and let it cook for 6 hours. Serve with cheddar cheese on top.

Yield: 6 servings 6 servings Each with 35 g protein, 12 g carbohydrate, 3 g dietary fiber, 9 g usable carbs.

Spicy Orange Meatb.a.l.l.s 1 pound (455 g) ground round 1 teaspoon Worcesters.h.i.+re sauce teaspoon salt or Vege-Sal teaspoon pepper medium onion, minced fine teaspoon chili powder 1 clove garlic, crushed 1 egg cup (120 ml) Dana's No-Sugar Ketchup (page 463) 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 2 tablespoons (40 g) low-sugar orange marmalade 1 pinch cayenne teaspoon chili powder teaspoon orange extract 2 tablespoons (30 ml) lemon juice 2 tablespoons (30 ml) white vinegar 1 tablespoons (2.25 g) Splenda cup (120 ml) beef broth Guar or xanthan Plunk the ground round into a mixing bowl and add the next 7 ingredients (through the egg). Using clean hands, smoosh everything together until it's well blended and then form 1-inch (2.5-cm) meatb.a.l.l.s. You should have about 40 of them.

Spray a big skillet with nonstick cooking spray and put it over medium heat. Add the meatb.a.l.l.s and let them brown all over. Remove them to a plate and pour off the grease.

Add the ketchup and the next 9 ingredients (through the beef broth) into the skillet and whisk it all together over medium heat until it's smooth.

Thicken just a little with guar or xanthan. Put the meatb.a.l.l.s back in the skillet, turning to coat with the sauce, and simmer for 10 minutes.

You can serve this as is or over Cauliflower Rice (page 212). They are also very good as a party nibble; keep them in a chafing dish and have a supply of toothpicks on hand for spearing.

Yield: 3 servings 3 servings Each with 32 g protein; 6 g carbohydrate; trace dietary fiber; 6 g usable carbs. a.n.a.lysis does not include Cauliflower Rice.

Cranberry Meatb.a.l.l.s 1 pounds (680 g) ground beef 1 egg cup (80 g) minced onion teaspoon salt or Vege-Sal teaspoon pepper 1 teaspoon dry mustard 1 can (8 ounces, or 225 g) tomato sauce cup (50 g) cranberries 3 tablespoons (4.5 g) Splenda 1 tablespoon (15 ml) lime juice cup (60 ml) water In a big bowl, combine the ground beef, egg, minced onion, salt or Vege-Sal, pepper, and mustard. Using clean hands, smoosh everything until well combined. Form into meatb.a.l.l.s about 1 inches (3.75 cm) in diameter.

Put everything else in a food processor with the S-blade in place and pulse until the cranberries are chopped fairly fine.

Now spray a big, heavy skillet with nonstick cooking spray and put it over medium-high heat. Brown the meatb.a.l.l.s all over. Pour off the fat and add the cranberry mixture. Turn the burner to low, cover, and simmer for 30 minutes. Serve over Cauliflower Rice (page 212) if you want something to sop up the sauce, but they're fine alone.

Yield: 4 to 5 servings 4 to 5 servings a.s.suming 4, each will have 31 g protein; 8 g carbohydrate; 2 g dietary fiber; 6 g usable carbs. a.n.a.lysis does not include Cauliflower Rice.

Swedish Meatb.a.l.l.s This traditional Swedish favorite usually has mashed potatoes in it, but the Ketatoes mix works very well. Serve this with Jansson's Temptation (page 238) for a Swedish feast! Or keep these warm in a chafing dish, with a supply of toothpicks, for a great hot appetizer.

1 pound (455 g) ground chuck large onion, minced 6 tablespoons (20 g) Ketatoes mix [image]cup (80 ml) heavy cream 1 tablespoon (15 ml) water 1 egg teaspoon salt or Vege-Sal teaspoon pepper 2 tablespoons (7.6 g) minced parsley 2 tablespoons (28 g) b.u.t.ter a.s.semble everything but the b.u.t.ter in a mixing bowl. Using clean hands, smoosh it all together until it's very well blended. Form into meatb.a.l.l.s about 1 inch (2.5 cm) in diameter.

Put the meatb.a.l.l.s in a heavy skillet over medium heat. Melt the b.u.t.ter and brown the meatb.a.l.l.s all over-you'll have to do this in a couple of batches unless your skillet is a lot bigger than mine!

You can serve these as is, and they're very nice. Or if you like, you can pour another cup (240 ml) of heavy cream over them, let them simmer for 10 minutes or so, and serve them over Ultimate Fauxtatoes (page 209), or even keep them hot in a chafing dish and serve them as a hot appetizer.

Yield: a.s.suming this is dinner, not an appetizer, it's 4 servings a.s.suming this is dinner, not an appetizer, it's 4 servings Each with 30 g protein; 12 g carbohydrate; 6 g dietary fiber; 6 g usable carbs. (a.n.a.lysis does not include adding the extra 1 cup [240 ml] of cream. Add about 1.5 g carbs per serving if you use the cream. a.n.a.lysis also does not include Fauxtatoes.) Ropa Vieja This is a basic recipe for Mexican shredded beef that can be used in many ways. The name means "old clothes," and it refers to the shredded texture of the meat.

2 pounds (910 g) boneless beef roast (Chuck or round is good.) 1 carrot, cut in chunks 1 onion, sliced inch (6 mm) thick 1 stalk celery, whacked into 3 or 4 pieces Place the beef, carrot, onion, and celery in a Dutch oven or a slow cooker. Add just enough water to cover. If using a slow cooker, set to low; if using a Dutch oven, cover and set on very low heat. Either way, let the beef and vegetables simmer until the beef wants to fall apart when you stick a fork in it-about 3 to 4 hours on the stove and at least 7 or 8 hours in a slow cooker. When the beef is very tender, turn off the heat and let it cool in the broth.

Now, fish the beef out of the broth and put it on a big plate. Using clean hands or two forks, shred it until it's a big pile of little beef threads. Now you're ready to use this very tasty beef in a number of ways. Be sure and save the broth, too.

Yield: 5 servings 5 servings Each with 29 g protein; 4 g carbohydrates; 1 g fiber; 3 usable carbs (if you eat all of the vegetables).

Ropa Vieja Hash This is a great Mexican take on hash. It's bound to be popular with the family!

4 cups (800 g) Ropa Vieja (page 380) 1 cup (150 g) turnip, diced small 1 cup (150 g) cauliflower, diced small 1 medium onion, diced 1 pasilla chili, diced, or 1 green bell pepper, diced Red pepper flakes to taste 1 clove garlic, crushed 2 tablespoons (30 ml) oil 1 cup (240 ml) Ropa Vieja broth (page 381) 1 cup (64 g) chopped cilantro First, put the turnip and cauliflower in a microwaveable container with a lid, add a tablespoon (15 ml) or so of water, cover, and cook it on high for 7 minutes.

While that's happening, start sauteing the onion, pepper, red pepper flakes, and garlic in the oil over medium heat. After a couple of minutes, add the Ropa Vieja and stir everything together. Continue sauteing for about 10 minutes, stirring often, at which time your turnip and cauliflower will be ready to add to the skillet.

So add them! Stir them in and keep sauteing! Give it another 5 minutes or so and then add 1 cup (240 ml) of the broth and some of the vegetables from the Ropa Vieja. Stir this into the hash, chopping up the boiled vegetables with the edge of your spatula or spoon.

Let everything cook, stirring from time to time, until the broth has evaporated and the whole thing is fairly dry. Serve topped with cilantro.

Yield: 5 servings 5 servings Each with 24 g protein; 9 g carbohydrate; 3 g dietary fiber; 6 g usable carbs.

Basil Beef Stir-Fry Basil in stir-fries is a Thai touch, but this isn't hot, like most Thai food is.

1 pound (455 g) boneless chuck cup (120 ml) peanut oil or other bland oil 6 scallions, including the crisp part of the green, cut into 1-inch (2.5-cm) lengths 2 teaspoons dried basil or 2 tablespoons (5.4 g) chopped fresh basil 1 tablespoon (15 ml) soy sauce teaspoon Splenda Pepper Thinly slice the beef across the grain.

Put the oil in a wok or heavy skillet over high heat. When it's hot, add the beef and stir-fry for a minute or two. Add the scallions and stir-fry for another 3 to 4 minutes or until all the pink is gone from the beef.

Add the basil, soy sauce, Splenda, and pepper to taste and toss with the beef, cooking just another minute or so.

Yield: 3 servings 3 servings Each with 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 25 grams of protein.

Sesame Orange Beef This is an unusual sort of stir-fry!

1 pound (455 g) beef chuck 2 teaspoons dark sesame oil cup (180 ml) white wine vinegar 2 tablespoons (3 g) Splenda 1 teaspoon orange extract, divided 1 tablespoon (15 ml) soy sauce 3 tablespoons (45 ml) peanut or canola oil medium onion, sliced cup (60 g) shredded carrots 2 cups (300 g) frozen cross-cut green beans, thawed Guar or xanthan Slice the beef thin across the grain and put it in a large resealable plastic bag. Combine the sesame oil, white wine vinegar, Splenda, and teaspoon of the orange extract and pour over the beef. Press the air out of the bag, seal, and turn it over a few times to coat the beef. Throw the bag in the fridge for a few hours, and all day won't hurt. This would be a good time to pull the green beans out of the freezer to thaw, too!

Okay, it's dinnertime. Pull the beef out of the fridge and pour off the marinade into a little bowl. Stir the soy sauce and the rest of the orange extract into the marinade bring it to a boil, and have this waiting by the stove.

Put a big, heavy skillet or a wok, if you have one, over highest heat and add the oil. When it's hot, throw in the beef and stir-fry it until all the pink is gone. Remove from the skillet to a bowl or plate. Add a little more oil, if needed, and let it heat. Throw in the onion, carrots, and green beans and stir-fry until they're just tender-crisp. Add the beef back to the skillet or wok, stir in the boiled marinade, thicken a tiny bit with guar or xanthan if you think it needs it, and serve alone or over Cauliflower Rice (page 212).

Yield: 4 servings 4 servings Each with 20 g protein; 10 g carbohydrate; 2 g dietary fiber; 8 g usable carbs. a.n.a.lysis does not include Cauliflower Rice.

Inauthentic Bulgogi Steak True bulgogi is a popular Korean dish made with very thin sheets of sliced beef. That's time-consuming, so we're using good old steak, and boy, the results are spectacular!

1 pounds (680 g) tender, well-marbled steaks, inch (1.3 cm) thick-sirloin, rib eye, strip, whatever you like medium onion 2 teaspoons minced garlic or 4 cloves garlic, peeled cup (60 ml) soy sauce 2 tablespoons (3 g) Splenda 1 teaspoon pepper A few dashes hot pepper sauce 2 tablespoons (30 ml) toasted sesame oil Preheat the broiler.

Put the onion, garlic, soy sauce, Splenda, pepper, hot pepper sauce, and sesame oil in a food processor with the S-blade in place and run it until the onion is pulverized. Reserve some of this liquid for basting.

Place the steaks on a plate and pour the remaining seasoning mixture over them, turning them so that they're coated on both sides. Let the steaks sit for a minute and then place them on a broiler rack. Broil the steaks as close to the heat as possible until they're done to your liking- 4 to 5 minutes per side is right for me. When you're turning the steaks, baste with some of the reserved seasoning mixture, using a clean utensil each time.

Yield: 4 servings 4 servings Calculations show 4 grams per serving and a trace of fiber, but that would only be true if you consumed all of the seasoning mixture, which you won't. Figure closer to 2 grams of carbs and 26 grams of protein.

Beef and Artichoke Skillet This is different and good. Because quite a lot of the carbs in artichokes are in the form of inulin, a very low-impact carb, this is even easier on your blood sugar than the carb count would suggest.

1 pounds (680 g) boneless beef-Sirloin or chuck are fine.

8 slices bacon medium onion, thinly sliced 2 tablespoons (30 ml) olive oil cup (60 ml) cider vinegar 1 tablespoon (1.5 g) Splenda teaspoon pepper teaspoon minced garlic or 1 clove garlic, crushed 1 can (14 ounces, or 400 g) quartered artichoke hearts, drained Lay the bacon on a microwave bacon rack or in a gla.s.s pie plate. Microwave on high for 8 minutes.

While the bacon is cooking, slice the beef as thinly as you can and then cut across the strips a couple of times so they're no more than 2 to 3 inches (5 to 7 cm) long. (This is easiest if the meat is partly frozen.) Slice up the onion now, to.

Heat the oil in a large, heavy skillet over high heat and start stir-frying the beef and onion. When the pink is gone from the beef, add the vinegar, Splenda, pepper, garlic, and artichoke hearts and let the whole thing simmer for 5 minutes or so.

Check on the bacon while the beef is simmering. If it's not crisp yet, cook it another minute or so.

Divide the beef mixture between 6 serving plates or bowls and crumble about a strip and a half of bacon over each portion before serving.

Yield: 6 servings 6 servings Each with 9 grams of carbohydrates and 4 grams of fiber, for a total of 5 grams of usable carbs and 23 grams of protein.

Balsamic-Olive Beef Kebabs 1 pound (455 g) beef round roast, trimmed cup (120 ml) olive oil cup (60 ml) balsamic vinegar 1 clove garlic, crushed About 16 stuffed green olives medium onion Salt and pepper Cut the beef into cubes about 1 inches (4 cm) square. Put them in a nonreactive bowl or in a large resealable plastic bag. Combine the olive oil, balsamic vinegar, and garlic. Reserve some marinade for basting and pour the rest over the beef cubes. If you're using a bowl, stir the whole thing up to coat the cubes. If you're using a resealable plastic bag, press out the air, seal it, and turn it a few times to coat. Either way, throw the beef in the fridge and let it marinate for at least a few hours. If you're going to use bamboo skewers, this is a good time to put them in water to soak, too.

When it's time to cook, first get a fire going. You'll want to set a gas grill on medium or let coals get well covered with ash.

Now, pull out the beef cubes, the olives, and the half onion. Cut the onion half into quarters. Separate the onion into its separate layers. Drain the marinade off of the beef cubes. Skewer a beef cube, then an olive, then a layer of onion, then a beef cube, and so forth. Build all three skewers evenly. Sprinkle the kebabs lightly with salt and pepper.

Fire ready? Throw the kebabs on the grill and cook for about 7 to 10 minutes per side. Baste a few times with the reserved marinade, using a clean utensil each time. You want them cooked through but still a little pink in the center.

Yield: 3 servings 3 servings Each serving will have 5 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 4 grams; 34 grams of protein.

Beef Carbonnade 2 pounds (910 g) beef round, cut into 1-inch (2.5-cm) cubes 2 tablespoons (30 ml) olive oil 1 large onion, sliced 2 medium carrots, cut 1 inch (2.5 cm) thick 2 turnips, cubed 12 ounces (360 ml) light beer cup (60 ml) red wine vinegar 3 tablespoons (4.5 g) Splenda teaspoon blackstrap mola.s.ses 1 cup (240 ml) beef broth 2 teaspoons beef bouillon concentrate 3 cloves garlic, crushed 2 teaspoons dried thyme 2 teaspoons Worcesters.h.i.+re sauce teaspoon pepper 2 bay leaves Guar or xanthan In a big, heavy skillet over high heat, sear the beef all over in the oil. Place the beef in a slow cooker. Add the onion, carrots, and turnips and stir everything around a bit.

In a bowl, mix together the beer, vinegar, Splenda, mola.s.ses, broth, bouillon, garlic, thyme, Worcesters.h.i.+re sauce, and pepper. Pour the mixture into the slow cooker. Throw the bay leaves on top. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the bay leaves and add guar or xanthan to thicken the sauce a bit.

You can serve this as is, or to be more traditional, serve it over Fauxtatoes (page 209).

Yield: 6 servings 6 servings Each with 34 g protein, 10 g carbohydrate, 2 g dietary fiber, 8 g usable carbs. a.n.a.lysis does not include Fauxtatoes.

Pepper Steak with Whiskey Sauce 1 pound (455 g) steak, 1 inches (3 cm) thick-Rib eye, sirloin, or T-bone would all be fine.

2 tablespoons (28 g) b.u.t.ter, divided 2 tablespoons (20 g) minced onion 1 cup (240 ml) beef broth teaspoon beef bouillon granules teaspoon pepper 1 clove garlic 1 ounces (45 ml) bourbon Guar or xanthan 1 teaspoons coa.r.s.ely ground pepper 1 tablespoon (15 ml) oil Melt 1 tablespoon (14 g) b.u.t.ter in a medium saucepan and add the onion. Saute 4 or 5 minutes until it's just turning golden.

Add beef broth, bouillon granules, pepper, garlic, and bourbon and let the whole thing boil until it's reduced by about half. Thicken just a little with guar or xanthan-you want it about the texture of heavy cream-right before you serve the steak.

While the sauce is cooking down, sprinkle the pepper evenly over both sides of the steak and press it into the surface. Put a big, heavy skillet over medium-high heat and add remaining b.u.t.ter and oil. As soon as the b.u.t.ter and oil are hot, throw in the steak. a.s.suming the steak is 1 inches (3 cm) thick, I think 6 minutes per side is about right-that gives me a steak that's medium-rare-but cook it to your liking. Serve with the whiskey Yield: 3 servings 3 servings Each with 26 g protein; 3 g carbohydrate; trace dietary fiber; 3 g usable carbs.

Southwestern Steak I adore steak and I adore guacamole-the combination is fantastic.

1 to 2 pounds (680 to 910 g) well-marbled steak (sirloin, rib eye, or the like), 1 to 1 inches (2.5 to 3 cm) thick Olive oil Guacamole (page 59) Salt and pepper Rub a couple of teaspoons of olive oil on either side of the steak.

Arrange your broiler so you can get the steak so close that it's almost but not quite touching the broiling element. (I have to put my broiler pan on top of a skillet turned upside down to do this.) Turn the broiler to high and get that steak in there. Leave the oven door open-this is crucial. For a 1-inch (2.5-cm) thick steak, set the oven timer for 5 to 5 minutes; for a 1-inch (3-cm) thick steak, you can go up to 6 minutes.

When the timer beeps, quickly flip the steak, and set the timer again. Check at this point to see if your time seems right. If you like your steak a lot rarer or more well-done than I do or if you have a different brand of broiler, you may need to adjust how long you broil the second side for.

When the timer goes off again, get that steak out of there quickly and put it on a serving plate. Spread each serving of steak with a heaping tablespoon of guacamole and sprinkle with salt and pepper to taste.

Yield: The number of servings will depend on the size of your steak The number of servings will depend on the size of your steak The guacamole will add 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs. You'll also get 275 milligrams of pota.s.sium.

Salisbury Steak Talk about your old-time comfort food! Our tester said she'd happily pay for this in a restaurant.

2 pounds (910 g) ground round cup (25 g) oat bran cup (20 g) crushed pork rinds 4 tablespoons (60 ml) heavy cream, divided cup (80 g) minced onion, divided 1 tablespoons (22.5 ml) Worcesters.h.i.+re sauce, divided teaspoon salt or Vege-sal teaspoon pepper 8 ounces (225 g) sliced mushrooms 1 cup (240 ml) beef broth teaspoon beef bouillon granules 1 clove garlic 1 teaspoon tomato paste cup (120 ml) Carb Countdown dairy beverage Guar or xanthan Salt and pepper to taste Preheat oven to 300F (150C, or gas mark 2).

In a big mixing bowl, combine the ground round, oat bran, pork rind crumbs, 2 tablespoons (30 ml) of the heavy cream, cup (40 g) of the minced onion, 1 tablespoon (15 ml) Worcesters.h.i.+re sauce, teaspoon salt, and teaspoon pepper. Using clean hands, smoosh these together until they're well-blended. Form into 6 oval patties. Brown them on either side in a hot skillet and then remove to a baking dish.

Pour off all but about 1 tablespoon (15 ml) grease from the skillet. Add the mushrooms and remaining cup (40 g) onion to the skillet and saute until the mushrooms soften.

Add the beef broth, beef bouillon granules, garlic, and tomato paste and stir until the bouillon and tomato paste blend in. Now stir in the Carb Countdown and the remaining 2 tablespoons (30 ml) cream. Thicken to a gravy consistency with guar or xanthan, stir in the remaining tablespoon (7.5 ml) Worcesters.h.i.+re sauce, and season with salt and pepper to taste.

Pour the gravy over the patties, distributing the mushrooms evenly. Bake for 1 hour. Serve with Fauxtatoes (page 209) for that gravy!

Yield: 6 servings 6 servings Each with 35 g protein; 7 g carb; 1 g dietary fiber; 6 grams usable carbs. a.n.a.lysis does not include Fauxtatoes.

Chuckwagon Steak 2 to 2 pounds (910 g to 1.1 kg) boneless beef chuck steak, 1 to 2 inches (4 to 5 cm) thick 2 teaspoons meat tenderizer 1 cup (240 ml) olive oil cup (60 ml) cider vinegar [image]cup (160 ml) lime juice Sprinkle half the tenderizer evenly over one side of the chuck and pierce the meat all over with a fork. Turn it over and repeat on the other side using the other teaspoon of tenderizer.

Now, put the meat in a flat, shallow, nonreactive pan that fits it fairly closely or in a big resealable plastic bag. Mix together the rest of the ingredients and pour them over the steak. If you're using a bag, press out the air, seal it up, and turn it a few times to coat the whole piece of meat. If you're using a pan, turn the meat to coat it. Stick the whole thing in the fridge, and let the meat marinate for at least several hours, turning it a few times.

When dinnertime rolls around (or actually a bit beforehand), get a grill going-you'll want your charcoal to be white or your gas grill on medium or a touch higher. Just pull the steak out and grill it-about 12 minutes per side puts it at about the degree of doneness I like, but you cook it to your liking; then slice it across the grain.

This is great plain, but it's also a good choice to serve with the Cilantro Chimichurri (page 476).