1001 Low-Carb Recipes Part 36

On the morning of the day you want to serve the roast, drain off the marinade and put the roast in the slow cooker. Thinly slice the onion and put it on top of the roast. Pour the coffee over the roast and onion, put on the lid, set the cooker on low, and leave it alone for 8 hours for a smaller roast or up to 10 hours for a larger one.

When you're ready to eat, remove the roast from the cooker carefully because it will now be so tender it's likely to fall apart.

Scoop out 2 cups (480 ml) of the liquid and some of the onions and put them in the blender with the guar. Blend for few seconds and then pour into a saucepan set over high heat. Boil this sauce hard for about 5 minutes to reduce it a bit. Season the sauce with salt and pepper to taste (it's amazing the difference the salt and pepper make here; I didn't like the flavor of this sauce until I added the salt and pepper, and then I liked it a lot) and slice and serve the roast with this sauce.

Yield: If you use a 4-pound (1.8-kg), boneless roast, you'll get 12 servings If you use a 4-pound (1.8-kg), boneless roast, you'll get 12 servings Each with 3 grams of carbohydrates, a trace of fiber, and 34 grams of protein.

Warning: Do not try to make this with a tender cut of beef! This recipe will tenderize the toughest cut; a tender one will practically dissolve. Use inexpensive, tough cuts and prepare to be amazed at how fork-tender they get.

Balsamic Pot Roast Balsamic vinegar and rosemary give this pot roast an Italian accent.

3 pounds (1.6 kg) beef round, trimmed of fat 2 tablespoons (30 ml) olive oil 1 large onion, sliced 2 cloves garlic, crushed 1 cup (240 ml) beef broth 1 teaspoon beef bouillon concentrate cup (60 ml) balsamic vinegar teaspoon dried rosemary, ground 1 cup (240 g) canned diced tomatoes Guar or xanthan In a big, heavy skillet, sear the beef in the oil until browned all over. Transfer the beef to a slow cooker. Scatter the onion and garlic around the beef.

In a bowl, stir together the broth, bouillon, vinegar, and rosemary. Pour the mixture over the beef. Pour the tomatoes on top. Season with pepper. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the beef with tongs and place it on a serving platter. Scoop the onions out with a slotted spoon and pile them around the roast. Thicken the juice left in the slow cooker with guar or xanthan and serve it with the beef.

Yield: 8 servings 8 servings Each with 42 g protein, 5 g carbohydrate, trace dietary fiber, 5 g usable Ginger Beef This is my favorite thing to do with a pot roast. It has a bright flavor full of tomato, fruit, and ginger.

3- to 4-pound (1.4- to 1.8-kg) boneless chuck or round roast, about 2 inches (5 cm) thick 3 tablespoons (45 ml) olive oil 1 small onion 1 clove garlic, crushed 1 can (14 ounces, or 410 g) diced tomatoes 1 tablespoon (1.5 g) Splenda 1 teaspoon ground ginger cup (60 ml) cider vinegar Place the oil in a large, heavy skillet and brown the roast in it over medium-high heat. When both sides are well-seared, add the onion, garlic, and tomatoes.

In a bowl, stir the Splenda and ginger into the vinegar and add that mixture to the skillet, stirring to combine.

Cover the skillet, turn the heat to low, and let the whole thing simmer for about 1 hours. Serve with the vegetables piled on top.

Yield: A 3-pound (1.4-kg) roast should yield at least 6 servings A 3-pound (1.4-kg) roast should yield at least 6 servings Each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 47 grams of protein.

Yankee Pot Roast This old-time favorite is just as good as you remember.

2- to 3-pound (1.1- to 1.4-kg) boneless chuck roast cup (60 ml) olive oil 1 cups (420 ml) water, divided 1 medium onion, sliced 1 large rib celery, sliced 2 small turnips, cut into chunks 1 medium carrot, sliced cup (30 g) chopped fresh parsley 4 ounces (115 g) mushrooms, thickly sliced 1 teaspoon liquid beef bouillon concentrate teaspoon guar or xanthan gum Put the oil in a Dutch oven over medium heat and sear the roast in the oil until it's dark brown all over. Remove the roast from the Dutch oven.

Put cup (60 ml) of the water and the sliced onions in the Dutch oven and place the roast directly on top of the onions. Cover the Dutch oven, set the burner to low, and forget about it for 1 to 2 hours.

Remove the roast again-it'll be very tender and may break a bit-and add 1 cup (240 ml) of the water and the celery, turnips, carrot, parsley, and mushrooms. Put the roast back in on top of the vegetables and cover the Dutch oven. Let it simmer for another 30 to 45 minutes or until the turnip and carrot are soft.

Remove the roast to a serving platter and use a slotted spoon to pile the vegetables over the roast or in a separate bowl, as you prefer.

Put the last cup (120 ml) of water in the blender with the bouillon and guar and blend for 15 seconds or so until all the thickener is dissolved. Sc.r.a.pe the mixture into the Dutch oven and stir it around to thicken the gravy. Pour the gravy over the roast or put it in a gravy boat or pitcher and Yield: 6 to 8 servings, depending on the size of the roast. A 3-pound (1.4-kg) roast has 8 servings 6 to 8 servings, depending on the size of the roast. A 3-pound (1.4-kg) roast has 8 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 28 grams of protein.

Pepperoncini Beef Pepperoncini are hot-but-not-scorching pickled Italian salad peppers. You'll find these in the same aisle as the olives and pickles. They make this beef very special.

2 to 3 pounds (910 g to 1.4 kg) boneless chuck pot roast 1 cup (120 g) pepperoncini peppers, undrained medium onion, chopped Guar or xanthan Place the beef in a slow cooker, pour the peppers on top, and strew the onion over that. Cover the slow cooker, set it to low, and let it cook for 8 hours.

When the time's up, remove the beef, put it on a platter, and use a slotted spoon to scoop out the peppers and pile them on top of the beef. Thicken the juices in the pot with the guar or xanthan. Add salt and pepper to taste and serve the sauce with the beef.

Yield: 6 servings 6 servings Each with 24 g protein, 3 g carbohydrate, trace dietary fiber, 3 g usable carbs. (This a.n.a.lysis is for a 2-pound [910-g] roast.) Sauerbrauten This cla.s.sic German pot roast takes advance planning, but it's not a lot of work and yields impressive results. Don't forget the Fauxtatoes (page 209) for that gravy!

4 pounds (1.8 kg) boneless beef round or chuck 1 cup (240 ml) cider vinegar 1 cup (240 ml) water onion, sliced 2 bay leaves 1 teaspoon pepper cup (6 g) Splenda 2 tablespoons (26 g) bacon grease or oil teaspoon ground ginger 1 cup (230 g) light sour cream (Use full-fat sour cream if you prefer, but it's no lower carb.) Guar or xanthan (optional) Pierce the beef all over with a fork. In a deep, non-reactive bowl (stainless steel, gla.s.s, or enamel), combine the vinegar, water, onion, bay leaves, pepper, and Splenda. Place the beef in the marinade and put the bowl in the refrigerator. Marinate the beef for at least 3 days, and 5 or 6 days won't hurt. Turn it over at least once a day, so both sides marinate evenly.

When the time comes to cook your Sauerbrauten, remove the beef from the marinade and pat it dry with paper towels. Reserve the marinade.

In a big, heavy skillet, heat the bacon grease or oil and sear the beef all over. Transfer the beef to a slow Scoop the onion and bay leaves out of the marinade with a slotted spoon and put them on top of the beef. Remove 1 cup (240 ml) of the marinade from the bowl and add the ginger to it. Pour this over the beef and discard the remaining marinade. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

When the time's up, remove the beef to a serving plate. Remove the bay leaves. Stir the sour cream into the liquid in the slow cooker and thicken it with guar or xanthan if you think it needs it. Add salt and pepper to taste and serve the sauce with the beef.

Yield: 10 servings 10 servings Each with 38 g protein, 3 g carbohydrate, trace dietary fiber, 3 g usable carbs. a.n.a.lysis does not include Fauxtatoes.

Lone Star Brisket The Texas BBQ Brisket Sauce on page 472 would be a natural with this.

2 pounds (910 g) beef brisket 1 teaspoon meat tenderizer cup (120 ml) oil cup (120 ml) cider vinegar 1 teaspoon chili powder 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 1 teaspoon Splenda teaspoon pepper Wood chips or chunks, soaked for at least 30 minutes Sprinkle one side of the brisket with teaspoon of the tenderizer and pierce the meat all over with a fork. Turn it over and repeat. Put the brisket in a shallow, nonreactive pan.

Mix together the remaining ingredients. Reserve some marinade for basting, pour the rest over the brisket, and turn it once or twice to coat. Let the brisket marinate for several hours at least, and overnight is great.

At least 3 hours before dinner, set up your grill for indirect cooking (put the coals on one side of the grill or leave half the burners off on a gas grill). Add wood chips or chunks. Smoke the brisket for about 3 hours or until tender. Mop the brisket with the reserved marinade every half hour or so, using a clean utensil each time you baste.

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 6, each would have 3 grams of carbohydrate if you consumed all the marinade-which you won't. Figure that you'll get no more than 1 gram of carb per serving, not including any finis.h.i.+ng sauce you might add; 26 grams of protein.

Bodacious Brined and Barbecued Beef Brisket Stand back when you say that! Most Americans have tried one form of brined brisket-corned beef. Well, this may be a brined brisket, but it ain't much like corned beef-it's hot and spicy and so yummy that adding sauce would be a sin. Eat it 2 pounds (910 g) beef brisket 2 teaspoons meat tenderizer 2 tablespoons (40 g) kosher salt 1 quart (960 ml) water 1 tablespoon (7.8 g) chili powder 2 tablespoons (3 g) Splenda 2 cloves garlic 1 tablespoon (16.5 g) tomato paste Bodacious Beef Brisket Rub (page 488) Bodacious Beef Brisket Beer Mop (page 489) Wood chips or chunks, soaked for at least 30 minutes Put the brisket on a plate, sprinkle one side with 1 teaspoon of the meat tenderizer, and pierce it all over with a fork. Flip it over and do the same to the other side with the remaining teaspoon of tenderizer. Let that sit a minute.

In a flat, shallow, nonreactive container just big enough to hold the brisket, dissolve the salt in the water (using warm water helps). Stir in the chili powder, Splenda, garlic, and tomato paste. Submerge the brisket in the brine-add just a little more water if the brisket isn't totally submerged. Let the brisket brine for 3 to 5 hours.

When brining time is up, pull out the brisket and sprinkle it liberally all over with the Bodacious Beef Brisket Rub. Set up your grill for indirect cooking (put the coals on one side of the grill or leave half the burners off on a gas grill). Add wood chips or chunks and smoke the brisket for a good 3 to 4 hours. Mop with the Bodacious Beef Brisket Beer Mop every half hour to 45 minutes, using a clean utensil each time you baste. When smoking time's up, slice the brisket thin across the grain and serve.

Yield: Figure 6 servings Figure 6 servings This was one of the hardest recipes to estimate the correct carb count for. The a.n.a.lysis comes up saying 19 grams of carbohydrate per serving, with 3 grams of fiber, but the vast majority of that is in the brine and the mop. I'm going to say about 6 grams of carb per serving, and I think that's actually high; 28 grams of protein.

Chipotle Brisket Our tester, who loved this recipe, halved it. You can feel free to do the same.

4 pounds (1.8 kg) beef brisket, cut into pieces if necessary to fit into your slow cooker 2 tablespoons (30 ml) olive oil 1 medium onion, thinly sliced 4 stalks celery, thinly sliced 4 cloves garlic, crushed 1 tablespoon (7.2 g) dry mustard 1 tablespoon (5.4 g) dried oregano 1 teaspoon ground c.u.min 2 teaspoons pepper 1 teaspoon salt or Vege-Sal 1 can (16 ounces, or 455 g) tomato sauce cup (120 ml) beef broth 1 teaspoon beef bouillon concentrate cup (60 ml) red wine vinegar cup (12 g) Splenda teaspoon blackstrap mola.s.ses 2 chipotle chiles canned in adobo sauce 2 bay leaves Guar or xanthan In a big, heavy skillet, brown the beef all over in the oil over medium-high heat. Transfer the beef to a slow cooker.

Add the onion and celery to the skillet and saute until softened. Stir in the garlic, dry mustard, oregano, c.u.min, pepper, and salt or Vege-Sal and saute for another minute or two. Transfer the mixture to the slow cooker.

In a blender or food processor, combine the tomato sauce, broth, bouillon, vinegar, Splenda, mola.s.ses, and chipotles and blend until smooth.

Put the bay leaves in the slow cooker and pour the sauce over the whole thing. Cover the slow cooker, set it to low, and let it cook for 12 hours.

When the time's up, remove the beef to a platter. Remove the bay leaves and thicken the sauce to taste with guar or xanthan. Serve the sauce over the beef.

Yield: 8 servings 8 servings Each with 41 g protein, 8 g carbohydrate, 2 g dietary fiber, 6 g usable carbs.

Good Low-Carb Slow Cooked Short Ribs This was one of the first recipes I adapted from Peg Bracken's I Hate To Cook Book I Hate To Cook Book, aka the World's Funniest Cookbook (and also one of the most useful). It was higher carb and wasn't originally a slow cooker recipe, but it adapted well to both!

3 to 4 pounds (1.4 to 1.8 kg) beef short ribs, frozen or thawed 1 can (8 ounces, or 225 g) tomato sauce cup (180 ml) water 2 tablespoons (30 ml) wine or cider vinegar cup (60 ml) soy sauce 2 teaspoons Splenda 1 large onion, sliced Guar or xanthan (optional) In a bowl, mix together the tomato sauce, water, vinegar, soy sauce, and Splenda.

Put the ribs in the slow cooker. Place the onion on top of the ribs. Pour the sauce over the onion and ribs. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours. (If you put the ribs in thawed, cut about 1 hour off the cooking time.) When the time's up, thicken the sauce with guar or xanthan if you prefer. (This recipe gives you tremendously tasty ribs in a thin but flavorful sauce-it's more like a broth. You can thicken it a bit with guar or xanthan, but I rather like it as it is.) Yield: 7 servings 7 servings Each with 61 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs. (This a.n.a.lysis is for 3 pounds [1.4 kg] of ribs. The total carbs will vary with how much of the sauce you eat, because most of the carbs are in Asian Slow Cooker Short Ribs Look for black bean sauce in Asian markets or in the international aisle of a big grocery store. You'll only use a little at a time, but it keeps a long time in the fridge and adds authenticity to Asian dishes.

6 pounds (2.7 kg) beef short ribs 3 tablespoons (45 ml) oil 1 stalk celery, chopped cup (30 g) shredded carrot cup (80 g) chopped onion 2 tablespoons (12 g) grated ginger 6 teaspoons Chinese black bean sauce 3 teaspoons chili garlic paste 3 cloves garlic, crushed cup (60 ml) soy sauce 1 cup (240 ml) dry red wine 2 cups (480 ml) beef broth 1 teaspoon five-spice powder 1 tablespoon (1.5 g) Splenda Guar or xanthan In a big, heavy skillet, brown the ribs all over in the oil. Transfer the ribs to a slow cooker.

Add the celery, carrot, and onion to the skillet and saute over medium-high heat until they soften and start to brown. Stir in the ginger, black bean sauce, chili garlic paste, and garlic and saute for another couple of minutes. Now stir in the soy sauce, wine, broth, five-spice powder, and Splenda. Pour the mixture over the ribs. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

When the time's up, transfer the ribs to a platter and scoop the vegetables into a blender with a slotted spoon. Add 2 cups (480 ml) of the liquid and run the blender until the vegetables are pureed. Thicken the sauce to heavy cream consistency with guar or xanthan and serve the sauce with the ribs.

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

Short Ribs with Wine and Mushrooms Short ribs are very flavorful, and this is a simple way to make the most of them.

4 pounds (1.8 kg) beef short ribs 2 bay leaves 1 tablespoon (15 ml) Worcesters.h.i.+re sauce 1 tablespoon (15 ml) beef bouillon concentrate cup (120 ml) dry red wine 1 can (8 ounces, or 225 g) mushrooms, drained Guar or xanthan Place the ribs in a slow cooker. Add the bay leaves, Worcesters.h.i.+re sauce, and bouillon. Pour the wine over everything. Place the mushrooms on top. Cover the slow cooker, set it to low, and let it cook for 8 to 10 When the time's up, use a slotted spoon to scoop out the ribs and mushrooms and put them on a platter. There may be a fair amount of grease on the liquid in the pot; it's best to skim it off. Remove the bay leaves and thicken the sauce to taste with guar or xanthan.

Yield: 10 servings 10 servings Each with 42 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs.

Fauxtatoes (page 209) are the ideal side with this, so you'll have something to eat all that gravy on!

Rosemary-Ginger Ribs with Apricot Glaze Blue Slaw (page 241) or any coleslaw is good with these. Also, feel free to use a full-size slab of ribs-about 6 pounds (2.7 kg) worth-and double the seasonings if you're feeding a family.

1 slab baby back ribs, about 2 pounds (1.1 kg) Purchased Rosemary-Ginger Rub (such as Stubb's) 2 tablespoons (40 g) low-sugar apricot preserves 1 teaspoons spicy brown mustard 1 teaspoon Splenda 1 teaspoons soy sauce Sprinkle both sides of the slab of ribs generously with the Rosemary-Ginger Rub. Curl the slab of ribs around and fit it down into your slow cooker. Cover and set the slow cooker on low. Forget about it for 9 to 10 hours. (No, I didn't forget anything. You don't put any liquid in the slow cooker. Don't sweat it.) When the time's up, preheat the broiler. Mix together the preserves, mustard, Splenda, and soy sauce. Carefully remove the ribs from the slow cooker-they may fall apart on you a bit because they're so tender. Arrange them meaty-side-up on a broiler rack. Spread the apricot glaze evenly over the ribs. Place them under a broiler set on high at least 3 to 4 inches (7.5 to 10 cm) from the heat for 7 to 8 minutes. Serve.

Yield: 2 or 3 servings 2 or 3 servings a.s.suming 3 servings, each will have 5 grams of carbohydrates, a trace of fiber, and 38 grams of protein.

Roman Stew Instead of using the usual Italian seasonings, this was adapted from a historic Roman stew recipe using spices from the Far East. It's unusual and wonderful.

3 pounds (1.4 kg) beef stew meat, cut into 1-inch (2.5 cm) cubes 3 tablespoons (45 ml) olive oil 4 cloves garlic 2 cups (240 g) sliced celery 1 teaspoon salt or Vege-Sal teaspoon ground cinnamon teaspoon ground cloves teaspoon pepper [image]teaspoon ground allspice [image]teaspoon ground nutmeg 1 can (14 ounces, or 410 g) diced tomatoes, undrained cup (120 ml) dry red wine Guar or xanthan (optional) In a big, heavy skillet, brown the beef in the oil over medium-high heat in a few batches. Transfer the beef to a slow cooker. Add the garlic and celery to the slow cooker and then sprinkle the salt or Vege-Sal, cinnamon, cloves, pepper, allspice, and nutmeg over the beef and vegetables. Pour the tomatoes and the wine over the beef and vegetables. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

You can thicken the pot juices a little if you like with guar or xanthan, but it's not really necessary.

Yield: 8 servings 8 servings Each with 44 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

Mexican Stew This Tex-Mex dinner is a simple family-pleaser.

2 pounds (910 g) beef stew meat, cut into 1-inch (2.5-cm) cubes 1 can (14 ounces, or 410 g) tomatoes with green chiles cup (80 g) sliced onion 1 teaspoon chili powder 1 envelope (1 ounces, or 35 g) taco seasoning mix 1 can (15 ounces, or 425 g) black soybeans cup (65 g) sour cream Put the beef, tomatoes, onion, and chili powder in a slow cooker. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours.

Stir in the taco seasoning and soybeans. Re-cover the slow cooker, turn it to high, and let it cook for another 20 minutes. Place a dollop of sour cream on each serving.

Yield: 6 generous servings, and it could even serve 8 6 generous servings, and it could even serve 8 Each with 46 g protein, 12 g carbohydrate, 5 g dietary fiber, 7 g usable carbs.

Carne all'Ungherese The original recipe from which I adapted this said it was an Italian version of a Hungarian stew. Whatever it is, it's good!

1 pounds (680 g) beef stew meat, cut into 1-inch (2.5-cm) cubes cup (60 ml) olive oil 1 medium onion, chopped 1 green pepper, cut into strips 2 cloves garlic, crushed 1 cup (240 ml) beef broth 1 teaspoon beef bouillon concentrate 1 teaspoon dried marjoram 1 tablespoon (16.5 g) tomato paste 1 tablespoon (6.9 g) paprika 1 tablespoon (30 ml) lemon juice cup (65 g) plain yogurt In a big, heavy skillet, heat a tablespoon or two (15 to 30 ml) of the oil over medium-high heat. Start browning the stew meat. It will take two or three batches; add more oil as you need it. Transfer each batch of browned meat to a slow cooker as it's done.

When all the meat is browned, put the last of the oil in the skillet, reduce the heat to medium-low, and add the onion. Saute the onion until it's just softening and add it to the slow cooker. Add the green pepper to the slow cooker.

In a bowl, mix together the garlic, broth, bouillon, marjoram, tomato paste, paprika, and lemon juice, stirring until the bouillon and tomato paste are dissolved. Pour the mixture over the meat and onions. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours. When the time's up, stir in the yogurt. Serve over Fauxtatoes (page 209).

Yield: 5 servings 5 servings Each with 38 g protein, 7 g carbohydrate, 1 g dietary fiber, 6 g usable carbs. (a.n.a.lysis does not include Fauxtatoes.) Beef and Zucchini Stew Don't try adding the zucchini at the beginning, or they'll cook to a mus.h.!.+ Put out some vegetables and dip for the ravening h.o.a.rds and sip a gla.s.s of wine while you're waiting that last hour.

2 pounds (910 g) boneless beef chuck, trimmed of fat and cubed 1 medium onion, sliced 1 large red bell pepper, cut into 1-inch (2.5-cm) squares 1 large green bell pepper, cut into 1-inch (2.5-cm) squares 1 cup (240 ml) no-sugar-added spaghetti sauce (I suggest Hunt's.) cup (120 ml) beef broth teaspoon beef bouillon concentrate 1 pounds (680 g) zucchini, cut into -inch (1.3-cm) slices Guar or xanthan (optional) In a slow cooker, combine the beef with the onion and peppers.

In a bowl, stir together the spaghetti sauce, broth, and bouillon. Pour the mixture over the beef and vegetables and stir. Cover the slow cooker, set it to low, and let it cook for 9 hours.

Turn the slow cooker to high, stir in the zucchini, re-cover, and let it cook for 1 more hour. When the time's up, thicken the sauce with guar or xanthan, if needed.

Yield: 6 servings 6 servings Each with 27 g protein, 10 g carbohydrate, 3 g dietary fiber, 7 g usable Oxtails Pontchartrain This has a lot of New Orleans elements, including some serious heat, so I named it after Lake Pontchartrain. Oxtails are bony but very flavorful, and they take very well to the slow cooker. If you haven't had oxtails, don't fear them; they're just muscle meat, like a steak or a roast. It's just that there's a high bone-to-meat ratio.

4 pounds (1.8 kg) beef oxtails 3 tablespoons (18 g) Cajun seasoning 2 tablespoons (30 ml) olive oil 3 large banana peppers, sliced 1 medium onion, sliced 1 medium carrot, shredded 2 stalks celery, sliced 1 clove garlic, crushed 1 cup (240 ml) dry red wine cup (60 ml) brandy 1 teaspoons dried thyme 3 bay leaves 1 can (14 ounces, or 410 g) diced tomatoes 2 chipotle chiles canned in adobo sauce, chopped (You can use just one if you'd like to cut the heat a bit.) Sprinkle the oxtails all over with the Cajun seasoning.

In a big, heavy skillet, heat the oil and brown the oxtails all over. Transfer the oxtails to a slow cooker.

Add the peppers, onion, carrot, celery, and garlic to the skillet and saute them until they're just softened. Add them to the slow cooker and mix them in with the oxtails.

Pour the wine and brandy in the skillet and stir it around. Stir in the thyme and add the bay leaves, tomatoes, and chipotles. Stir this all up and pour it over the oxtails and veggies. Cover the slow cooker, set it to low, and let it cook for 8 hours. Remove the bay leaves before serving.

Yield: 6 servings 6 servings Each with 96 g protein, 13 g carbohydrate, 3 g dietary fiber, 10 g usable carbs.

12.

Pork and Lamb

Pork Chops with Mustard Cream Sauce Here's something good to do with pork chops, now that you're not breading them.

1 pork chop, 1 inch (2.5 cm) thick Salt or Vege-Sal Pepper 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) dry white wine 1 tablespoon (15 ml) heavy cream 1 tablespoon (15 ml) spicy brown mustard or Dijon mustard Sprinkle salt and pepper on both sides of the chop.

Heat the oil in a heavy skillet over medium heat. Saute the chop until it's browned on both sides and cooked through. Put the chop on a serving platter and keep it warm.

Put the wine in the skillet and stir it around, sc.r.a.ping all the tasty brown bits off the pan as you stir. Stir in the cream and mustard, blend well, and cook for a minute or two. Pour over the chop and serve.

Yield: 1 serving 1 serving 2 grams of carbohydrates, a trace of fiber, and about 20 grams of protein.

Simple Spicy Pork Chops 1 pounds (680 g) pork chops, about 1 inch (2.5 cm) thick 3 tablespoons (45 ml) olive oil 1 clove garlic 1 tablespoon (7.8 g) chili powder 1 teaspoon ground coriander Start a charcoal fire or preheat a gas grill.

Measure out the olive oil; crush the garlic and stir it into the oil. Rub the chops thoroughly with the garlicky olive oil. Stir the chili powder and coriander together and sprinkle over both sides of the chops. Grill over well-ashed coals or on a gas grill set to medium-low for about 10 minutes per side or until an instant-read thermometer registers 170F (80C).

Yield: 3 to 4 servings 3 to 4 servings a.s.suming 3 servings, each will have 2 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 1 gram; 35 grams protein.

Italian Herb Pork Chops 1 pork chop, 1 inch (2.5 cm) thick 1 clove garlic, crushed teaspoon dried, powdered sage teaspoon dried, powdered rosemary Salt or Vege-Sal 2 tablespoons (30 ml) dry white wine Rub the crushed garlic into both sides of the pork chop.

In a bowl, mix the sage and rosemary together and sprinkle this evenly over both sides of the pork chop as well. Sprinkle lightly with the salt.

Place the chop in a heavy skillet (if you're multiplying this recipe to feed several people, you may well need two skillets) and add water just up to the top edge of the pork chop. Cover the skillet, turn the heat to low, and let the chop simmer for about 1 hour or until the water has all evaporated.

Once the water is gone, the chop will start to brown. Turn it once or twice to get it browned on both sides. (The pork chop will be very tender, so use a spatula and be careful. If it breaks a little, it will still taste great.) Remove the pork chop to a serving platter and pour the wine into the skillet. Turn up the heat to medium-high and stir the wine around, sc.r.a.ping up the stuck-on brown bits from the pan. Bring this to a boil and let it boil hard for a minute or two to reduce it just a little. Pour this sauce over the pork chop and serve.

Yield: 1 serving 1 serving 2 grams of carbohydrates, a trace of fiber, and about 23 grams of protein.