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| | From:  Genie· (Original Message) | Sent: 4/28/2008 7:13 PM |
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| | | From: Genie· | Sent: 4/28/2008 7:13 PM |
Chinese Style "Fried Rice" ----Jolene
1/2 head raw cauliflower, (grated to make 3 1/2 cups)
3 green onions, diced (seperate green tops from white)
1 clove garlic, minced or 1/2 tsp garlic powder
1/2 teaspoon ginger
3 Tablespoons Soy Sauce
3 eggs, beaten
Olive Oil
Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey (mixture of your choice)
In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of the green onions for approximately 1 minute. Add cauliflower and fry for 4-5 minutes, stirring constantly. Add soy sauce, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into "rice" mix and remove from heat. Makes as good leftovers. Serves 3-4. Try adding veggies or shredded cabage for variety.
Carbohydrate Count: 5-7 carbs per serving. |
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Reply
| | | From: Genie· | Sent: 4/28/2008 7:14 PM |
Pineapple Beef Stir Fry - Genie 1 lb beef sirloin, cut in strips
1/2 tsp NotStarch
1 tbsp soy sauce
1 red pepper, cut in slices
1 clove garlic, crushed
1 cup pea pods
1 cup broccoli oil
Sauce: 1/4 cup tomato sauce
2 tbsp splenda
1 tbsp soy sauce
1 tsp worcestershire sauce
1/2 tsp pineapple extract
Dissolve NotStarch in 1 Tbsp soy sauce. Add beef and toss to coat. In bowl, combine sauce ingredients. In frying pan, heat 2 T water and saute peppers, broccoli, pea pods and garlic 3-4 min til crisp-tender. Remove from skillet. Heat oil in skillet and add beef, 1/2 at a time, and stir fry 2-3 min til outside no longer pink. Return veggies and all beef to skillet and add sauce. Cook minute or two til all heated.
Serves 3 @ 9 carb, 2 fiber, (NET 7 carbs), 356 cal, 22 fat, 30 protein. |
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Reply
| | | From: Genie· | Sent: 4/28/2008 7:14 PM |
Fried Rice----Jolene
10-15 ounces fresh cauliflower, grated, about 1/2 head
2 cloves garlic, minced
Cooking oil, 2 tablespoons to 1/4 cup
1/4 cup soy sauce
1 teaspoon sesame oil
1 egg, beaten
3 green onions, chopped
Dash pepper, optional Heat the oil in a wok or large non-stick skillet on medium to medium-high. Add cauliflower and garlic; stir-fry until cauliflower is nearly tender, but not mushy. Stir in the soy sauce and sesame oil. Push cauliflower to one side of pan; pour in beaten egg. Lightly scramble egg briefly then mix into cauliflower. Add green onion and pepper, if using, and toss. Makes 4-6 servings Per 1/6 recipe: 86 Calories; 6g Fat; 3g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs
Per 1/8 recipe: 64 Calories; 5g Fat; 2g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs
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Reply
| | | From: Genie· | Sent: 4/28/2008 7:15 PM |
Orange Chicken Stir-Fry - Genie 3 chicken breasts, cut into strips
1 tbsp olive oil
1/2 cup water
1/4 cup DaVinci orange syrup*
1 tsp guar gum
salt and pepper
1/4 tsp ground ginger
1/4 cup soy sauce
3/4 cup red pepper, chopped
1/4 cup onion, chopped
1 cup bok choy, shredded
Heat oil in pan. Sprinkle chicken with salt, pepper, garlic powder and ginger and saute til almost done. Remove from pan. Saute vegetables in little more oil for few minutes. Mix all other ingredients well, making sure guar gum is well dissolved. Return chicken to pan, then add sauce. Stir for a few minutes until everything is coated and hot. (Serves 2 @ 9 carb, 2 fiber (7 NET carbs), 294 cal, 9 fat, 42 protein). |
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Reply
| | | From: Genie· | Sent: 5/6/2008 9:33 PM |
Vanilla Stir-Fry of Summer Vegetables
Ingredients: - 1/2 cup olive oil
- 1 medium-size onion, sliced
- 1 Bay Leaf
- 1/2 teaspoon Cardamom
- 1/4 teaspoon Ginger
- 1/2 teaspoon sugar free Pure Vanilla Extract
- 1/4 teaspoon ground Black Pepper
- 2 small zucchini, sliced
- 2 small yellow squash, sliced
- 4 plum tomatoes, quartered
- 1 can (2.25 ounces) sliced ripe olives, drained
- 2 Tablespoons grated Parmesan cheese to serve
Heat oil in large skillet or wok. Add onion, bay leaf, cardamom, ginger, vanilla, and pepper. Stir well. Add vegetables and olives. Cook, stirring, 5 minutes. Remove and discard bay leaf. Spoon into serving dish and sprinkle with cheese.
Serves 6 - 4.5 grams net gram of carbohydrate per serving.
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Reply
| | | From: Genie· | Sent: 5/7/2008 1:00 AM |
Broccoli Stir Fry with Ginger and Sesame Recipe Ingredients 1 Tbsp sesame seeds
1/2 cup chicken stock (or vegetable stock for vegetarian option)
1 Tbsp soy sauce (use wheat-free soy sauce for gluten-free option)
1 Tbsp dark sesame oil
Peanut, canola, or grapeseed oil, or some other high smoke-point cooking oil
1 pound broccoli florets, rinsed, patted dry, cut into bite-sized pieces
2 cloves of garlic, minced (about 1 Tbsp)
1 Tbsp minced fresh ginger
Method 1 Toast the sesame seeds by first heating a small, stick-free sauté pan on medium heat. Add the sesame seeds and jiggle the pan so they spread out in a single layer. Let them cook until lightly browned, stirring occasionally, about 3-5 minutes. Do not walk away from them while cooking, as once they start to brown they can easily burn. Once lightly toasted remove from heat and put into a small bowl, set aside. 2 Mix the stock, soy sauce, and dark sesame oil together in a small bowl, set aside. 3 Heat 1 Tbsp of peanut (or canola or grapseed) oil in a large, covered sauté pan on medium high heat. Add the broccoli florets, stir to coat the florets with the oil, Sauté for about a minute. Clear a space in the middle of the broccoli and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then stir the garlic and ginger in with the broccoli. 4 Add the chicken (or vegetable) stock mixture to the pan. Bring to a simmer, reduce the heat and cover. Let cook for 2-3 minutes, until broccoli is still firm, but can be pierced with a fork. Remove from heat. Remove broccoli with a slotted spoon to a bowl. Return pan to heat, increase heat to high and boil down the liquid until just a couple tablespoons remain. Turn off heat, return broccoli to the pan, add the toasted sesame seeds, toss with the liquid. Put into a serving bowl. | |
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Reply
| | | From: Genie· | Sent: 5/7/2008 1:36 AM |
Beef Lettuce Cups Ingredients: - 12 oz. rump steak
- 2 tablespoons light soy sauce
- 1 tablespoon dry sherry
- 1 pc fresh ginger, peeled & grated
- 1 clove garlic, crushed
- 2 pinches of five-spice powder (or Mrs. Dash)
- 1 teaspoon chili sauce
- 1 tablespoon oil
- 6 green onions, sliced diagonally
- 1 small red pepper, seeded & diced
- 8 crisp lettuce cups, to serve
- Sprigs of parsley, to garnish
Cut steak into thin slivers and put in a bowl. Add soy sauce, sherry, ginger, garlic, five-spice powder and chili sauce. Mix well, then cover and marinate in refrigerator for 1 hour, stirring occasionally. Heat oil in a large frying pan or wok. Add onion and red pepper and stir-fry for 1 minute.
Add beef mixture to pan and stir-fry for 2-3 minutes, stirring all the time. Turn mixture into a warm serving dish. Serve at once with chilled lettuce cups, garnished with sprig of parsley.
To serve, simply spoon beef mixture into lettuce cups and eat with the fingers. Serve with plenty of napkins or finger bowls �?it can be a little messy.
Note: If your stage of diet can handle an extra 2-3 carbs per serving, take the following extra step to make mixture richer and thicker: Blend 1 tsp. corn or potato starch smoothly with 1 teaspoon water and add to pan. Cook an extra minute stirring constantly to thicken.
Serves 8. 4 grams per serving (without additional starch.)
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Reply
| | | From: Genie· | Sent: 5/7/2008 1:44 AM |
Pork and Pepper Stir-Fry
Ingredients: - 1 pound pork tenderloin
- 1/4 cup low sodium soy sauce
- 2 Tablespoons fresh lime juice
- 2 cloves garlic, crushed
- 1 teaspoon leaf oregano, crumbled
- 1/2 teaspoon leaf thyme, crumbled
- Dash ground hot red pepper
- 1 bay leaf (optional)
- 1 packet Splenda
- 1/2 tsp not/starch (or 1 teaspoon cornstarch)
- 2 Tablespoons light olive oil
- 1 small red pepper, cut in thin strips
- 1 small green pepper, cut in thin strips
- 1 small yellow pepper, cut in thin strips
- 1 stalk celery, sliced on diagonal
- 1 jar mushrooms (straw or buttons), drained
Cut tenderloin into 3-inch lengths; cut each piece into 3/8-inch "sticks." Combine the soy sauce, lime, garlic, oregano, thyme, hot red pepper, and bay leaf in a medium size bowl.
Remove the pork and drain well. Stir the Splenda and not/starch (or cornstarch) into the marinade and reserve. Heat 1 Tablespoon of the oil in a large skillet or dutch oven over medium-high heat.
Add the pork and stir fry for 2-3 minutes, or until browned. Transfer the pork to serving plate; rinse and dry skillet. Heat the remaining 1 Tablespoon oil over medium-high heat. Add the peppers and celery and cook for 3 minutes. Stir in the marinade; add to the vegetables and cook for 1 minute. Stir in meat and mushrooms and cook until heated through. Serve and enjoy!
Makes 4 servings. 4.5 grams per serving using not/starch; 5.3 grams per serving using cornstarch.
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Reply
| | | From: Genie· | Sent: 5/7/2008 1:53 AM |
Orange Chicken Stir-Fry
Ingredients:
- 1/2 lb. chicken strips or 2 boneless breasts cut up
- 2 Tablespoons olive oil
- 1 cup frozen stir fry vegetables*
- 1/4 cup water
- 1/2 cup DaVinci Gourmet Sugar Free Orange Syrup
- 1 teaspoon guar gum
- 1/8 teaspoon salt
- 1/4 teaspoon ground ginger
- 1/2 teaspoon soy sauce
In medium skillet, sauté chicken in olive oil over medium high heat for a few minutes until almost done. Add vegetables and fry for another two minutes.
Mix all remaining ingredients together well in a glass and be sure to get the guar gum well dissolved, no lumps. (Guar gum mixes best when gradually shaken into a liquid from a salt-type shaker and whisked as you go to remove/avoid lumps.)
Reduce heat to medium, add sauce mix, and cover for about 5 minutes. Sauce should be thickened to a nice glaze when done.
Serves 2. 3 to 5 grams of carbohydrate per serving depending on veggies used.
* Vegetables can be pre-made stir-fry veggie mixes so long as there are no added sauces or sugars in them and they contain no or few carrots. Otherwise, use your own favorite mix of onion, peppers, broccoli, cauliflower, water chestnuts, bean sprouts, bamboo shoots, or other low-starch chinese veggies, etc.
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