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Elly
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Grilled Steak Low Carb Beef Stroganoff Cincinnati Chilli Chicken Paprikash Wendy's Lunch Cucumber &
Onion Cream Salad Orecchiette with Zucchini and Tomato (Whole wheat) Angelhair Pasta with
Portobellas, Leek and Balsamic Vinegar Satarash Vegetable Lasagne
These recipes are balanced low carb
Grilled Steak
From: Alexis in Winnipeg, rec.food.recipes Category: main dish, low carb Preparation time: 1 hour
for marinade + 15 minutes grilling
Marinate steak (at least one and a quarter inch thick) in a marinade of
1/4 cup olive oil 1 clove garlic, sliced
2/4 cup soy sauce
Turn from time to time for about an hour (or longer) then grill on high about 3.5 min on a side
for med rare.
According to www.fitday.com: carbs - 3 g calories - 428 proteins - 20 fat
- 38
Beef Stroganoff From: www.nutrisystem.com Beef cubes and mushroom slices in a rich wine-
flavoured sauce
Low Carb Beef Stroganoff
Servings: 4 Time of preparation: 40 minutes (Cost:
1 Tbsp extra virgin olive oil 2 onions 400 grams of beef cubes, no fat half wine glass of white wine
(I used Pinot Griggio) 2 garlic cloves 8 mushrooms 1 cup of cooking cream 2 Tbsp of Tamari soy sauce
1 dash curry powder 1 pepperoncino + 1/2 ts Tabasco 1 dash salt
Heat the olive oil. Chop onions and mushrooms, and cut garlic thinly. Stir-fry onions, then add beef
cubes and stir-fry until the meat changes colour into grey. Add wine and let it cook for a couple of
minutes. Add garlic and mushrooms, let it cook until the wine is almost gone, then add cooking cream
and spices. Cook for 5 minutes. Serve hot.
According to Fitday.com, 1 serving has: calories - 843 fat - 80 grams carbs - 7 grams protein
- 11 grams
Cincinnati Chili
From: Riggs, rec.food.recipes
In Cincinnati the true enthusiasts have their Chili 1 to 5 ways:
1. Plain - low carb way
2."Two Way" - Spaghetti & Chili
3."Three Way" - Chili, Spaghetti, and Cheddar Cheese
4."Four Way" - Chili, Spaghetti, Cheddar Cheese, and Onions
5."Five Way" - Chili, Spaghetti, Cheddar Cheese, Onions and Kidney Beans
Servings: 4 Preparation time: 2:30 hrs
2 Tbsp. oil 2 1/2 lbs. Ground Beef 1 Quart Coldwater 170 grams Tomato Paste 2 large Onion (diced) 1
1/2 Tbsp. Vinegar 1 tsp. L & P Worcestershire Sauce 1 clove Garlic (crushed) 2 Tbsp. Chili Powder 5
Bay Leaves 2 tsp. Cinnamon 1 tsp. Allspice 2 tsp. Cayenne Pepper 1 1/2 Tbsp Unsweetened Cocoa Salt &
Pepper to taste
In a heavy gauge pot - heat oil, add beef until brown. Add onions and water and bring to a boil.
Reduce to a simmer and add tomato paste and all other ingredients and let simmer 1 1/2 - 2 hours.
Adjust with salt & pepper to taste. Remove Bay Leaves before serving.
According to Fitday.com, 1 serving has: calories - 316.8 fat - 23.5 grams carbs - 11.3 grams protein
- 15.3 grams
Chicken Paprikash
From: The Old World Kitchen typed by Ross Bernheim; posted to rec.food.recipes by Ronald Keene
Category: Hungarian chicken main dish, low carb Servings: 4
? cup butter 1 large onion 1 cut-up chicken (1,6 kg) 1,5 Tbsp of Hungarian paprika 1 green bell
pepper 1 tomato optional - 100 grams of fresh button mushrooms optional - 100 grams of sour cream
salt to taste
In a three quart Dutch oven or heavy bottomed sauce pan over medium heat, melt butter. Slice onion,
green bell pepper (separate half of it) and tomato (separate half of it) and cut up chicken. Add
onion and saute until translucent (about 5 minutes). Remove pan from heat. Sprinkle chicken with
salt and add to pan with paprika, half of the green bell pepper, and half of the tomato. Cover the
pan with a tight-fitting lid and cook over very low heat until the chicken is tender (1 to 1-1/2
hours). Turn chicken pieces occasionally so that they cook evenly. If necessary, add a few spoonfuls
of water to prevent sticking. During the last 15 minutes of cooking add mushrooms, if using.
When chicken is tender, transfer to a heated platter. Place pan over medium heat and cook juices,
scraping the bottom of pan to loosen any burned-on bits. Add a spoonful or so of water to achieve a
gravy like consistency, then stir in sour cream (if used) to form a smooth mixture. Pour over
chicken and garnish with remaining bell pepper and tomato. Serve hot.
Fitday.com (1 serving): calories - 319 fat - 19.8 grams carbs - 10.1 grams proteins - 24.5 grams
Wendy's Lunch
From: Wendy - alt.support.diet
lettuce 1 tomato peppers 1 Tbsp olive oil chicken breast dressing
Clean vegetables and cut to slices. Heat olive oil in the wok. Slice the chicken breast, and stir-
fry it in the wok. Put the vegetables and stir-fried chicken breast in the plastic container with
the lid, put some dressing on, cover the salad with a lid and SHAKE IT to get a little bit of
dressing to go a long way.
Fitday.com (no peppers), 1 serving: calories - 111,7 fat - 3,3 g carbs - 4 g proteins - 16 g
Cucumber & Onion Cream Salad
From: rec.food.recipes Servings: 2 Preparation time: 15 minutes + several hours
1 cucumber, sliced 1 mild onion, sliced 50 grams of sour cream salt to taste ground back
pepper to taste
Add enough sour cream to coat the cucumbers and onions. Let stand for a couple hours to let
flavors blend.
According to Fitday.com, 1 serving has: calories - 112 fat - 8 grams carbs
- 8 grams proteins - 2 grams
(Orecchiette With) Zucchini And Tomato
From: Maxine, rec.food.recipes, posted 23.5.2002.; Recipe from Steve Manfredi, Bel Mondo restaurant,
Sydney Servings: 4 Preparation Time: 30 minutes
2 Leeks, cleaned and cut into Rounds 2 clove Garlic, minced 2 Or 3 medium zucchini, cut Into 1/2 cm
semi-circles 1 Tbsp extra virgin olive oil 120 grams of tomato sauce (original recipe recommends:
600 g Tomatoes, ripe, chopped
1/2 tsp of dried parsley (original recipe recommends: 1 Handful flat-leaf parsley Roughly chopped) 1
dash pepper 200 grams of whole wheat orrecchiete or other short pasta 1 ts sea salt Grated
Parmesan or pecorino to taste (30 grams)
Fry the leeks, garlic and zucchini in the olive oil for half a minute. Add the tomatoes and
simmer for 8-10 minutes. Meanwhile, fill a large pot with water and bring to the boil, add the
pasta and cook until al dente. Add the parsley to the tomato mixture and season. Toss it with the
cooked and drained pasta and serve with the grated cheese. Any pasta left over is perfect for
lunch the next day.
According to Fitday.com, 1 serving (without the whole wheat pasta) has: calories - 93.8 fat - 5.8
grams carbs - 6.5 grams protein - 4.3 grams
With the whole wheat pasta: calories - 258.1 fat - 6.8 grams carbs - 38.8 grams protein - 10.3 grams
(Whole Wheat) Angelhair Pasta With Portabellas, Leek And Balsamic Vinegar
From: Dancer ([email protected]), posted on rec.food.recipes Category: main dish; low carb;
vegetarian Servings: 3 Preparation time: 20 minutes
1 ts sea salt 250 grams of whole wheat anghelhair pasta 5 tablespoons extra-virgin olive oil 1 large
leek or two bunches scallions, cut into 1/4-inch pieces including some of the green 4 garlic cloves,
minced 250 grams of sliced portabella caps 1 tablespoon balsamic vinegar salt
Bring a large pot of water to a boil and add salt and pasta, stirring to make sure the pasta is well
separated. Boil until done. Drain and transfer to a large bowl. Slice leek, garlic and portabellas.
Pour the oil into a saute pan and heat over medium heat for about 30 seconds. Saute the leek for
about 2 minutes until softened. Add the garlic and saute for another 30 seconds. Add the mushrooms
and saute, stirring frequently, until the mushrooms are wilted and the liquid they have given off
has evaporated. Add the balsamic vinegar, stir well, and season with salt to taste.
Fitday.Com: calories - 315 carbs - 8.3 grams fat - 30 grams proteins - 3 grams
With whole wheat pasta: calories - 596 carbs - 64.3 grams fat - 31 grams proteins - 14 grams
Satarash
Servings: 4 Preparation time: 15 minutes
1 ts extra virgin olive oil onion, medium size peppers - red, yellow, green (1 of each) 300 grams of
tomato sauce (or 10 fresh tomatoes, diced) 1 Tbsp Tamari soy sauce (instead of salt)
2/2 pepperoncino 1 dash oregano
Heat olive oil. Slice onion and peppers. Pan-fry onions for a couple of minutes, then add peppers,
and stir for 5 minutes at low temperature. Add tomato sauce, leave it to boil, then season it with
Tamari soy sauce, pepperoncino and oregano.
*the meal done this way is low carb and non-fat. You can serve it as a side dish with meat (turkey,
chicken), with rice or with pasta.
According to FitDay, 1 serving of it has: calories - 56.3 fat - 0 grams carbs - 8.3 grams proteins
- 1.8 grams
Vegetable Lasagne
Servings: 10 Time of preparation: 1 hour (Cost: approx. 4 euro)
3 Tbsp extra virgin olive oil (2 for veggies + 1 on the top layer of lasagne) 1 onion 1 yellow
pepper 1 red pepper 6 mushrooms 1 eggplant 1 zucchini 2 garlic cloves 100 grams tomato sauce 200
grams cooking cream 1 Tbsp Tamari soy sauce 1 pepperoncino (Italian red pepper spice) 1 dash
curry powder
--
1 package of fresh lasagne layers
--
250 grams of mascarpone (Italian cream cheese)
optional: grated nutmeg
10 grams of grated Grana Padano cheese
Preheat the oven at 200 degrees Celsius. Heat the olive oil in the wok and
chop the veggies. Start from stir-frying onion, then add peppers,
mushrooms, eggplant, zucchini and garlic. When the veggies are soft enough
(but still crunchy), add tomato sauce, season it with Tamari soy sauce,
pepperoncino and curry, and let it boil. Put one layer of lasagne at the
bottom of the pan. Put the veggies, then add mascarpone; another layer of
lasagne, etc. At the top cover the layer with mascarpone and grated Grana
Padano cheese.
Bake in the oven at 180 degrees Celsius for 30 minutes. Buon appetito!!
According to Fitday.com, 1 serving has: calories: 348.3 fat: 22.3 grams
carbs: 28.3 grams protein: 8.8 grams
--
Rec.food.recipes is moderated by Patricia Hill at [email protected].
Only recipes and recipe requests are accepted for posting.
Please allow several days for your submission to appear.
Archives: http://www.cdkitchen.com/rfr/ http://recipes.alastra.com/
Onion Cream Salad Orecchiette with Zucchini and Tomato (Whole wheat) Angelhair Pasta with
Portobellas, Leek and Balsamic Vinegar Satarash Vegetable Lasagne
These recipes are balanced low carb
Grilled Steak
From: Alexis in Winnipeg, rec.food.recipes Category: main dish, low carb Preparation time: 1 hour
for marinade + 15 minutes grilling
Marinate steak (at least one and a quarter inch thick) in a marinade of
1/4 cup olive oil 1 clove garlic, sliced
2/4 cup soy sauce
Turn from time to time for about an hour (or longer) then grill on high about 3.5 min on a side
for med rare.
According to www.fitday.com: carbs - 3 g calories - 428 proteins - 20 fat
- 38
Beef Stroganoff From: www.nutrisystem.com Beef cubes and mushroom slices in a rich wine-
flavoured sauce
Low Carb Beef Stroganoff
Servings: 4 Time of preparation: 40 minutes (Cost:
1 Tbsp extra virgin olive oil 2 onions 400 grams of beef cubes, no fat half wine glass of white wine
(I used Pinot Griggio) 2 garlic cloves 8 mushrooms 1 cup of cooking cream 2 Tbsp of Tamari soy sauce
1 dash curry powder 1 pepperoncino + 1/2 ts Tabasco 1 dash salt
Heat the olive oil. Chop onions and mushrooms, and cut garlic thinly. Stir-fry onions, then add beef
cubes and stir-fry until the meat changes colour into grey. Add wine and let it cook for a couple of
minutes. Add garlic and mushrooms, let it cook until the wine is almost gone, then add cooking cream
and spices. Cook for 5 minutes. Serve hot.
According to Fitday.com, 1 serving has: calories - 843 fat - 80 grams carbs - 7 grams protein
- 11 grams
Cincinnati Chili
From: Riggs, rec.food.recipes
In Cincinnati the true enthusiasts have their Chili 1 to 5 ways:
1. Plain - low carb way
2."Two Way" - Spaghetti & Chili
3."Three Way" - Chili, Spaghetti, and Cheddar Cheese
4."Four Way" - Chili, Spaghetti, Cheddar Cheese, and Onions
5."Five Way" - Chili, Spaghetti, Cheddar Cheese, Onions and Kidney Beans
Servings: 4 Preparation time: 2:30 hrs
2 Tbsp. oil 2 1/2 lbs. Ground Beef 1 Quart Coldwater 170 grams Tomato Paste 2 large Onion (diced) 1
1/2 Tbsp. Vinegar 1 tsp. L & P Worcestershire Sauce 1 clove Garlic (crushed) 2 Tbsp. Chili Powder 5
Bay Leaves 2 tsp. Cinnamon 1 tsp. Allspice 2 tsp. Cayenne Pepper 1 1/2 Tbsp Unsweetened Cocoa Salt &
Pepper to taste
In a heavy gauge pot - heat oil, add beef until brown. Add onions and water and bring to a boil.
Reduce to a simmer and add tomato paste and all other ingredients and let simmer 1 1/2 - 2 hours.
Adjust with salt & pepper to taste. Remove Bay Leaves before serving.
According to Fitday.com, 1 serving has: calories - 316.8 fat - 23.5 grams carbs - 11.3 grams protein
- 15.3 grams
Chicken Paprikash
From: The Old World Kitchen typed by Ross Bernheim; posted to rec.food.recipes by Ronald Keene
Category: Hungarian chicken main dish, low carb Servings: 4
? cup butter 1 large onion 1 cut-up chicken (1,6 kg) 1,5 Tbsp of Hungarian paprika 1 green bell
pepper 1 tomato optional - 100 grams of fresh button mushrooms optional - 100 grams of sour cream
salt to taste
In a three quart Dutch oven or heavy bottomed sauce pan over medium heat, melt butter. Slice onion,
green bell pepper (separate half of it) and tomato (separate half of it) and cut up chicken. Add
onion and saute until translucent (about 5 minutes). Remove pan from heat. Sprinkle chicken with
salt and add to pan with paprika, half of the green bell pepper, and half of the tomato. Cover the
pan with a tight-fitting lid and cook over very low heat until the chicken is tender (1 to 1-1/2
hours). Turn chicken pieces occasionally so that they cook evenly. If necessary, add a few spoonfuls
of water to prevent sticking. During the last 15 minutes of cooking add mushrooms, if using.
When chicken is tender, transfer to a heated platter. Place pan over medium heat and cook juices,
scraping the bottom of pan to loosen any burned-on bits. Add a spoonful or so of water to achieve a
gravy like consistency, then stir in sour cream (if used) to form a smooth mixture. Pour over
chicken and garnish with remaining bell pepper and tomato. Serve hot.
Fitday.com (1 serving): calories - 319 fat - 19.8 grams carbs - 10.1 grams proteins - 24.5 grams
Wendy's Lunch
From: Wendy - alt.support.diet
lettuce 1 tomato peppers 1 Tbsp olive oil chicken breast dressing
Clean vegetables and cut to slices. Heat olive oil in the wok. Slice the chicken breast, and stir-
fry it in the wok. Put the vegetables and stir-fried chicken breast in the plastic container with
the lid, put some dressing on, cover the salad with a lid and SHAKE IT to get a little bit of
dressing to go a long way.
Fitday.com (no peppers), 1 serving: calories - 111,7 fat - 3,3 g carbs - 4 g proteins - 16 g
Cucumber & Onion Cream Salad
From: rec.food.recipes Servings: 2 Preparation time: 15 minutes + several hours
1 cucumber, sliced 1 mild onion, sliced 50 grams of sour cream salt to taste ground back
pepper to taste
Add enough sour cream to coat the cucumbers and onions. Let stand for a couple hours to let
flavors blend.
According to Fitday.com, 1 serving has: calories - 112 fat - 8 grams carbs
- 8 grams proteins - 2 grams
(Orecchiette With) Zucchini And Tomato
From: Maxine, rec.food.recipes, posted 23.5.2002.; Recipe from Steve Manfredi, Bel Mondo restaurant,
Sydney Servings: 4 Preparation Time: 30 minutes
2 Leeks, cleaned and cut into Rounds 2 clove Garlic, minced 2 Or 3 medium zucchini, cut Into 1/2 cm
semi-circles 1 Tbsp extra virgin olive oil 120 grams of tomato sauce (original recipe recommends:
600 g Tomatoes, ripe, chopped
1/2 tsp of dried parsley (original recipe recommends: 1 Handful flat-leaf parsley Roughly chopped) 1
dash pepper 200 grams of whole wheat orrecchiete or other short pasta 1 ts sea salt Grated
Parmesan or pecorino to taste (30 grams)
Fry the leeks, garlic and zucchini in the olive oil for half a minute. Add the tomatoes and
simmer for 8-10 minutes. Meanwhile, fill a large pot with water and bring to the boil, add the
pasta and cook until al dente. Add the parsley to the tomato mixture and season. Toss it with the
cooked and drained pasta and serve with the grated cheese. Any pasta left over is perfect for
lunch the next day.
According to Fitday.com, 1 serving (without the whole wheat pasta) has: calories - 93.8 fat - 5.8
grams carbs - 6.5 grams protein - 4.3 grams
With the whole wheat pasta: calories - 258.1 fat - 6.8 grams carbs - 38.8 grams protein - 10.3 grams
(Whole Wheat) Angelhair Pasta With Portabellas, Leek And Balsamic Vinegar
From: Dancer ([email protected]), posted on rec.food.recipes Category: main dish; low carb;
vegetarian Servings: 3 Preparation time: 20 minutes
1 ts sea salt 250 grams of whole wheat anghelhair pasta 5 tablespoons extra-virgin olive oil 1 large
leek or two bunches scallions, cut into 1/4-inch pieces including some of the green 4 garlic cloves,
minced 250 grams of sliced portabella caps 1 tablespoon balsamic vinegar salt
Bring a large pot of water to a boil and add salt and pasta, stirring to make sure the pasta is well
separated. Boil until done. Drain and transfer to a large bowl. Slice leek, garlic and portabellas.
Pour the oil into a saute pan and heat over medium heat for about 30 seconds. Saute the leek for
about 2 minutes until softened. Add the garlic and saute for another 30 seconds. Add the mushrooms
and saute, stirring frequently, until the mushrooms are wilted and the liquid they have given off
has evaporated. Add the balsamic vinegar, stir well, and season with salt to taste.
Fitday.Com: calories - 315 carbs - 8.3 grams fat - 30 grams proteins - 3 grams
With whole wheat pasta: calories - 596 carbs - 64.3 grams fat - 31 grams proteins - 14 grams
Satarash
Servings: 4 Preparation time: 15 minutes
1 ts extra virgin olive oil onion, medium size peppers - red, yellow, green (1 of each) 300 grams of
tomato sauce (or 10 fresh tomatoes, diced) 1 Tbsp Tamari soy sauce (instead of salt)
2/2 pepperoncino 1 dash oregano
Heat olive oil. Slice onion and peppers. Pan-fry onions for a couple of minutes, then add peppers,
and stir for 5 minutes at low temperature. Add tomato sauce, leave it to boil, then season it with
Tamari soy sauce, pepperoncino and oregano.
*the meal done this way is low carb and non-fat. You can serve it as a side dish with meat (turkey,
chicken), with rice or with pasta.
According to FitDay, 1 serving of it has: calories - 56.3 fat - 0 grams carbs - 8.3 grams proteins
- 1.8 grams
Vegetable Lasagne
Servings: 10 Time of preparation: 1 hour (Cost: approx. 4 euro)
3 Tbsp extra virgin olive oil (2 for veggies + 1 on the top layer of lasagne) 1 onion 1 yellow
pepper 1 red pepper 6 mushrooms 1 eggplant 1 zucchini 2 garlic cloves 100 grams tomato sauce 200
grams cooking cream 1 Tbsp Tamari soy sauce 1 pepperoncino (Italian red pepper spice) 1 dash
curry powder
--
1 package of fresh lasagne layers
--
250 grams of mascarpone (Italian cream cheese)
optional: grated nutmeg
10 grams of grated Grana Padano cheese
Preheat the oven at 200 degrees Celsius. Heat the olive oil in the wok and
chop the veggies. Start from stir-frying onion, then add peppers,
mushrooms, eggplant, zucchini and garlic. When the veggies are soft enough
(but still crunchy), add tomato sauce, season it with Tamari soy sauce,
pepperoncino and curry, and let it boil. Put one layer of lasagne at the
bottom of the pan. Put the veggies, then add mascarpone; another layer of
lasagne, etc. At the top cover the layer with mascarpone and grated Grana
Padano cheese.
Bake in the oven at 180 degrees Celsius for 30 minutes. Buon appetito!!
According to Fitday.com, 1 serving has: calories: 348.3 fat: 22.3 grams
carbs: 28.3 grams protein: 8.8 grams
--
Rec.food.recipes is moderated by Patricia Hill at [email protected].
Only recipes and recipe requests are accepted for posting.
Please allow several days for your submission to appear.
Archives: http://www.cdkitchen.com/rfr/ http://recipes.alastra.com/