1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (50 page)

Yield:
4 servings

Each with 9 grams of carbohydrates, a trace of fiber, and 19 grams of protein.

This is great on a nasty, cold, rainy night! This is not hot, despite the chilies in the canned tomatoes—feel free to pass the hot sauce at the table if you want to spice it up. With all these vegetables, this is a complete meal, but if the family insists, you could add some corn tortillas for them.

1 quart (960 ml) beef broth

1 can (14 ounces, or 400 g) diced tomatoes with green chilies

1 pound (455 g) ground round or other very lean ground beef

1 tablespoon (15 ml) oil

½ cup (80 g) chopped onion

1 teaspoon minced garlic or 2 cloves garlic, crushed

1 teaspoon ground cumin

2 teaspoons oregano

2 cups (150 g) bagged coleslaw mix

In a large, microwaveable container combine the beef broth and canned tomatoes. Microwave on high for 8 to 10 minutes.

Meanwhile, in a large soup pot or heavy-bottomed saucepan, start browning and crumbling the beef in the oil. When the beef is about half browned, add the onion and garlic. Continue cooking until the beef is entirely browned. Add the cumin and oregano and then add the heated beef broth and tomatoes. Stir in the coleslaw mix and bring the whole thing to a simmer. Cook for another minute or so and serve.

Yield:
4 servings

Each with 9 grams of carbohydrates and 2 grams of fiber, for a total of 7 grams of usable carbs and 24 grams of protein.

This soup is unbelievably hearty, almost like a stew, and very tasty!

½ pound (225 g) bacon, diced

2 pounds (910 g) boneless beef round or chuck, cut into 1-inch (2.5-cm) cubes

1 large onion, chopped

4 cups (960 ml) water

1 cup (240 ml) canned beef broth

2 packages (10 ounces, or 280 g each) frozen chopped spinach

½ teaspoon dried thyme

1 green pepper, diced

1 can (14½ ounces, or 410 g) sliced tomatoes

1 bay leaf

2 teaspoons salt

½ teaspoon pepper

1 teaspoon hot pepper sauce (or to taste)

1 package (10 ounces, or 280 g) frozen sliced okra, thawed

3 tablespoons (42 g) butter

½ cup (120 ml) heavy cream

Paprika

Place the bacon, beef cubes, onion, water, and beef broth in a large, heavy soup pot. Bring to a boil, turn the heat to low, and let the mixture simmer for 1 hour.

Add the spinach, thyme, green pepper, tomatoes, bay leaf, salt, pepper, and hot pepper sauce. Let it simmer for another 30 minutes.

Sauté the okra in the butter over the lowest heat for about 5 minutes, add it to the soup, and simmer just 10 minutes more.

Just before serving, remove the bay leaf, stir in the cream, and sprinkle just a touch of paprika on each serving.

Yield:
6 servings

Each with 16 grams of carbohydrates and 5 grams of fiber, for a total of 11 grams of usable carbs and 49 grams of protein.

You know the family will love this!

12 ounces (340 g) ground round

1 medium onion, chopped

2 cloves garlic, crushed

1 medium green bell pepper, diced

1 quart (960 ml) beef broth

1 teaspoon beef bouillon concentrate

1 can (14½ ounces, or 410 g) tomatoes with green chiles

1 can (15 ounces, or 425 grams) black soybeans

2 teaspoons ground coriander

1 teaspoon ground cumin

¼ cup (16 g) chopped cilantro

6 tablespoons (70 g) sour cream

In a big, heavy skillet, brown and crumble the ground beef. Drain it well and transfer it to your slow cooker.

Add the onion, garlic, bell pepper, broth, bouillon, tomatoes, soybeans, coriander, and cumin and stir. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

Top each bowlful with cilantro and sour cream.

Yield:
6 servings

Each with 25 g protein, 14 g carbohydrate, 5 g dietary fiber, 9 g usable carbs.

This is a classic recipe that simply started out fast, easy, and low-carb. My husband prefers me to cut really big oysters into quarters. Since you can do this as the cream and half-and-half are heating, it doesn’t add any time to the recipe— indeed, since the pieces of oyster cook faster than whole ones, it cuts the cooking time a bit.

5 tablespoons (70 g) butter

1 cup (240 ml) half-and-half

1½ cups (360 ml) heavy cream

½ cup (120 ml) water

1½ pints (700 g) oysters

Salt and pepper

teaspoon cayenne

Put the butter, half-and-half, heavy cream, and water in a heavy-bottomed saucepan over medium heat. As it comes to a simmer, add the oysters and stir. Simmer until the oysters are cooked, about 5 minutes. Add salt and pepper to taste, add the cayenne, and then serve.

Yield:
4 servings

Each with 8 grams of carbohydrates, no fiber, and 11 grams of protein. Despite the modest protein count, this is filling because it is so rich.

If you’d like to speed this recipe up, you can combine everything but the oysters in a large microwaveable container and cook it for 5 minutes on high, but it’s not essential.

Okay, it’s not authentically Italian, but it’s a lot like minestrone. It’s easy, too.

1 quart (960 ml) chicken broth

1 can (14½ ounces, or 410 g) diced tomatoes

1 can (14½ ounces, or 410 g) Italian green beans or 1 package (10 ounces, or 280 g) frozen Italian green beans

½ cup (125 g) frozen broccoli cuts

½ cup (115 g) frozen cauliflower cuts

1 cup (115 g) thinly sliced zucchini, frozen or fresh

3 tablespoons (45 ml) tomato paste

1 teaspoon Italian seasoning

2 cans (6 ounces [170 g] each) tuna

Hot pepper sauce

Combine the broth, tomatoes, green beans, broccoli, cauliflower, zucchini, tomato paste, seasoning, and tuna. Add a few drops of hot pepper sauce (more if you like it hotter, less if you just want a little zip) and simmer until the vegetables are tender.

Yield:
5 servings

Each with 14 grams of carbohydrates and 3 grams of fiber, for a total of 11 grams of usable carbs and 23 grams of protein.

Check the frozen foods section of your supermarket for mixed bags of broccoli and cauliflower and substitute 1 cup (235 g) of the mix for the separate cauliflower and broccoli. That way, you’ll only have one partially eaten bag of veggies in the freezer to use up, rather than two.

One person who sampled this soup pronounced it the best soup they’d ever had. And it’s so easy!

1½ tablespoons (21 g) butter

¼ cup (40 g) finely minced onion

¼ cup (30 g) finely minced celery

2 cups (480 ml) heavy cream

1 can (14 ounces, or 400 g) salmon, drained

½ teaspoon dried thyme

In a heavy saucepan, melt the butter over medium-low heat and add the onion and celery. Sauté the vegetables for a few minutes until the onion starts turning translucent.

Meanwhile, pour the cream into a glass 2-cup (480 ml) measure or any other microwavable container big enough for it and from which you can pour. Place it in the microwave and heat it at 50 percent power for 3 to 4 minutes. (This just cuts the time needed to heat the cream through— you can skip this step and simply heat the soup on the stovetop a little longer, if you like.)

Pour the cream into the saucepan and add the salmon and thyme. Break up the salmon as you stir the soup—I found my whisk to be ideal for breaking the salmon into fine pieces. Heat until simmering and serve.

Yield:
4 servings

Each with 5 grams of carbohydrates, a trace of fiber, and 23 grams of protein.

4 slices bacon, diced

1 large onion, chopped

2 ribs celery, diced

1 green pepper, chopped

2½ cups (375 g) diced white turnip

1 grated carrot

1 can (14½ ounces, or 410 g) diced tomatoes

3 cups (710 ml) water

1 teaspoon dried thyme

4 cans (6½ ounces, or 185 g each) minced clams, including liquid

Hot pepper sauce

1 teaspoon salt or Vege-Sal

1 teaspoon pepper

In a large, heavy bottomed soup pot, start the bacon cooking. As the fat cooks out of it, add the onion, celery, and green pepper and sauté them in the bacon fat for 4 to 5 minutes.

Add the turnip, carrot, tomatoes, water, and thyme and let the whole thing simmer for 30 minutes to 1 hour.

Add the clams, including the liquid, a dash of hot pepper sauce, the salt or Vege-Sal, and pepper. Simmer for another 15 minutes and serve.

Yield:
10 servings

Each with 11 grams of carbohydrates and 1 gram of fiber, for a total of 10 grams of usable carbs and 21 grams of protein.

My sister Kim, who tested this for me, said that you don’t have to stick to shrimp. You could use crab, chunks of lobster tail, or even a cut-up firm-fleshed fish fillet. Don’t use fake seafood— “delicacies” and such. It has a lot of added carbs.

1½ cups (225 g) shredded cauliflower

cup (40 g) shredded carrots