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Angelhair Pasta With Portabellas, Leek And Balsamic Vinegar 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 |
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Pork Chops In Tomato & Mushroom Sauce
Preparation time: 20 minutes Servings: 4
4 pork chops 1 Tbsp extra virgin olive oil 4 cloves of garlic 1/2 can of champignon mushrooms (in water; drained) 200 grams of tomato sauce 20 grams of cooking cream 0.3 spice cube dash of table salt dash of ground black pepper
Steam pork chops for 10 minutes. Then pan-fry them on extra virgin olive oil and garlic. Turn, add mushrooms and cover for 5 minutes. Add tomato sauce and broil; season with cooking cream, spice cube, salt and pepper. Serve hot.
1 serving has: calories: 278.5; fat: 17.8 grams; carbs: 4 grams; protein: 24.5 grams |
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potroast: Pot roast 1 med. Onion -- chopped 2 cans beef broth 3 Tbsp minced garlic 1 cup red wine 6 shakes Worcestershire sauce 1 Tbsp oregano 2 Tbsp basil black pepper to taste liquid smoke (few shakes)
Brown pot roast in Dutch oven on stovetop, using some oil if needed. Remove from pan and saute onions in oil until brown. Return beef to pot and add all ingredients. Bring to boil, cover, and simmer 2 1/2 - 4 hours. Check occasionally - may need to add water. Can thicken gravy with guar gum. |
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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) 1/2 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 |
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SHRIMP AND CHINESE PEA PODS -
1 1/2 c packed watercress leaves 8 oz cream cheese, softened 1/4 green onion slices 1 1/2 Tbsp lemon juice 1/4 tsp salt 1/4 c mayo 1 1/2 lb. cleaned medium shrimp, cooked till barely pink 1/2 lb chinese pea pods, blanched
Place all ingredients except shrimp and pea pods in food processor or blender. Process until well blended. Chill. Wrap shrimp with pea pod and secure with a toothpick (or a thin strip of leek or red pepper tied in a knot). Serve with watercress sauce.
Makes approximately 3 dozen appetizers.
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Slow Cooker Jambalaya: 1 cup chopped onion 1 cup chopped green bell pepper 1 cup chopped celery 2 cloves garlic -- chopped 28 ounces canned tomatoes -- undrained 2 cups smoked sausage -- chopped 1 tablespoon dried parsley 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 teaspoon Tabasco sauce 3/4 pound medium shrimp -- raw, peeled, devein
-Add all ingredients EXCEPT the shrimp into a 3-6 quart slow cooker. -Cover & cook on low for 7-8 hours{or on high for 3-4 hours}. -Stir in cleaned shrimp, cover & cook on low for about 1 hour or until shrimp are pink & firm.
-8 servings @ 8.8 minus 1.9 gr. fiber: 6.9 carbs & 18 gr. protein each
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STIR-FRIED & BAKED VEGGIES & MOZZARELLA
Ingredients for 3 portions: - 1 teaspoon olive oil - 1/2 onion - 1 middle-sized zucchini - 1/2 middle-sized eggplant - 1/4 of a big yellow pepper - 90 grams of mushrooms - 2 cloves of garlic - 3 green olives - 50 grams of tomato sauce - 1/2 tablespoon of cooking cream - pinch of curry - a few drops of Tabasco - 1/2 tablespoon of Tamari soy sauce - 188 grams of mozzarella (that's 1+1/2 packages; the package we get here has 250 grams) - pinch of oregano
Heat the olive oil in the wok and preheat the oven at 250 C. Cut onions, zucchini, eggplant, yellow pepper and garlic into small pieces. Put the onions in the wok and stir until they change colour. Then add the zucchini, eggplant, yellow pepper, mushrooms, garlic and olives, and stir-fry until the veggies let the juices out. Add tomato sauce and cooking cream, stir and leave for a couple of minutes. Season it with curry, Tabasco and Tamari soy sauce, stir and pour the veggies into the casserole. Slice the mozzarella, cover the surface with the slices, and add oregano. Bake it in the oven (turn down the temperature at 150 C) for about 10 minutes, until the mozzarella slices turn slightly red. Leave it for a couple of minutes to cool off |
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Vegetable Lasagne
Servings: 10 Time of preparation: 1 hour
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!!
1 serving has: calories: 348.3 fat: 22.3 grams |
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BBQSauce Low Carb: -1 stick of butter -1/4 cup vinegar, -1 cup tomato sauce, -2 tbsp Worcestershire, -1 tbsp minced garlic, -1 tbsp dijon mustard, - dash crushed red pepper, -2 tsp fresh lemon juice, -1 tsp hickory liquid smoke (awesome ingredient, found near the steak sauces in the grocery store), -3 packets Splenda or equivalent
In small saucepan, melt butter, add vinegar and then other ingredients. Stir until well blended. Bring to a boil, lower heat and let simmer for a few minutes. |
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low carb ketchup Ingrediences 2 pounds onions 36 g 8 to 10 Garlic cloves 3 g 1 pound celery 11 g 4 pound Tomatos 40 g 2 to 4 Chilis 3 g 1 ts Peppercorns 1 ts Allspice 1 tb Mustard powder 1 cup vinegar sweetener to substitute 1 pound sugar guar gum
Preparing: Wash and cut the vegetables. Put in a large Pot and add peppercorns and allspice. Cook with a Lid for about 90 minutes. Pass it through a strainer. Add vinegar and mustard powder and the sweetener. Cook without Lid for about 30 minutes. If needed, thicken with guar gum. Fill the Ketchup in glas jars and close immediatly. Open glasses must be consumed within 1 week!. Makes makes 12 cups ketchup. |
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texas bbq sauce: 2 T butter 1 clove garlic, crushed 1 T dry mustard 1/2 t ground cloves 1T dry minced onion 1-1/2 T Worcheshire sauce 3T Atkins Bake Mix 2T liquid smoke 1-1/2 t hot sauce (like tabasco) 1-1/2 cayenne pepper 1/4 C vinegar 1 C tomato sauce 1 12oz can diet orange soda
Melt butter, mix in crush garlic and other dry ingredients and cook for a few seconds (careful not to burn). Mix in the rest of the ingredients. Cook on high to let it thicken a bit. Then simmer on low for a couple of hours. |
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albondigas soup 2 tablespoons olive oil 1 large onion, chopped 1 large garlic clove, minced 1/2 cup of tomato sauce 3 quarts of chicken stock or beef stock OR water OR a mixture of both 2 large carrots, sliced 1/2 lb of string beans, cut into 1 inch pieces 1 pound ground beef 1/3 cup of raw white rice 1 raw egg 1/2 cup of chopped fresh mint leaves and/or parsley 1 1/2 teaspoon salt 1/4 teaspoon black pepper 1/1/2 cup of frozen or fresh peas Dried oregano, crumbled Salt and pepper 1/2 cup chopped fresh cilantro Heat oil in heavy medium saucepan over medium heat. Add onion and minced garlic and sauté until tender, about 5 minutes. Add tomato sauce and broth mixture. Bring to boil and simmer. Add carrots and string beans. Prepare meatballs. Mix rice into meat, adding mint land parsley leaves, salt and pepper. Add raw egg. Form beef into 1-inch meatballs. Return soup to gentle simmer. Add meatballs to soup. Cover and let simmer for 1/2 hour. Add peas towards the end of the 1/2 hour. Add a few pinches of oregano and sprinkle with salt and pepper to taste. Garnish soup with chopped fresh cilantro. Serves 6-8. |
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Beef Bourguignon 6 oz of blanched bacon 2 to 3 Tbsp cooking oil 4 lbs trimmed beef chuck, cut into 2-inch cubes Salt and freshly ground pepper 2 cups sliced onions 1 cup sliced carrots 1 bottle of red wine (such as a zinfandel or Chianti) 2 cups beef stock or canned beef broth 1 cup chopped tomatoes, fresh or canned 1 medium herb bouquet (tie 8 parsley sprigs, 1 large bay leaf, 1 tsp dried thyme, 2 whole cloves or allspice berries, and 3 large cloves of smashed garlic together in cheesecloth) Beurre manié for the sauce: 3 Tbsp flour blended to a pasted with 2 Tbsp butter For the garnish: 24 small brown-braised white onions and 3 cups sautéed quartered mushrooms (sautéed in butter and oil, start with at least 4 cups of raw quartered mushrooms, about 1 lb and a half) 1 Blanch the bacon to remove its smoky taste. Drop bacon slices into 2 quarts of cold water, bring to a boil, and simmer 6 to 8 minutes. Drain, rinse in cold water, and dry on paper towels. 2 In a large frying pan, sauté the blanched bacon to brown slightly in a little oil; set them aside and add later to simmer with the beef, using the rendered fat in browning. Brown the chunks of beef on all sides in the bacon fat and oil, season with salt and pepper, and turn them into a heavy casserole pan. Add the bacon to the casserole pan as well. 3 Remove all but a little fat from the frying pan, add the sliced vegetables and brown them, and add to the meat. Deglaze the pan with wine, pouring it into the casserole along with enough stock to almost cover the meat. Stir in the tomatoes and add the herb bouquet. Bring to a simmer, cover, and simmer slowly on the lowest heat possible, either on the stove or in a preheated 325°F oven, until the meat is tender. Check at about 40 minutes. 4 Remove all solids from the sauce (except the beef) by draining through a colander set over a saucepan. Return the beef to the casserole. Press juices out of the residue into the cooking liquid, then degrease and boil down the liquid to 3 cups. Off heat, whisk in the beurre manié, then simmer for 2 minutes as the sauce thickens lightly. Correct seasoning and pour over the meat, folding in the onions and mushrooms. To serve, bring to a simmer, basting meat and vegetables with the sauce for several minutes until hot throughout. Serves 6 to 8. |
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beef brisket: Preparation time: 10 minutes. Cooking time: 3 hours. 3 to 4 lbs of a brisket cut of beef 3/4 cup barbeque sauce 1/4 cup soy sauce 1 cup of water Preheat oven to 350ºF. Mix barbeque sauce, soy sauce, and water. Spread generously over meat. Wrap the roast in aluminum foil and place on baking pan. Bake 1 hour per 1 lb of meat. OR Place sauce and meat in oven roasting bag. Put a teaspoon of flour in the bag. Poke a couple small holes in the bag. Cooking time may be faster with this method (or you can reduce the temperature to 325º). Serves 8. |
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beer and beef stew: 3 1/2 lbs top blade steaks, 1 inch thick, trimmed of gristle and fat and cut into 1-inch pieces. (Can use any chuck roast if blade steaks are not available.) Table salt and ground black pepper 3 Tbsp olive oil 2 lbs yellow onions (about 3 medium sized), halved and sliced about 1/4 inch thick (about 8 cups) 1 Tbsp tomato paste 2 medium garlic cloves, minced or pressed through a garlic press (about 2 tsp) 3 Tbsp all-purpose flour 3/4 cup low-sodium chicken broth 3/4 cup low-sodum beef broth 1 1/2 cups (12 oz bottle) dark ale or stout beer 4 sprigs fresh thyme, tied with kitchen twine 2 bay leaves 1 Tbsp cider vinegar 1 Adjust oven rack to lower middle postion; preheat oven to 300°F. Dry beef thoroughly with paper towels, then season generously with salt and pepper. On the stove top, heat 2 teaspoons of olive oil in a large heavy bottomed dutch oven over medium-high heat until beginning to smoke; add 1/3 of the beef to the pot. Cook without moving the pieces until well browned, 2 to 3 minutes; using tongs, turn each piece and continue cooking until second side is well browned, about 5 minutes longer. Transfer browned beef to a separate bowl. Repeat with second third of the beef and an additional 2 teaspoons of oil. (If the drippings in the bottom of the pot are very dark, add half a cup of the chicken or beef broth and scrape the bottom of the pan with a wooden spoon to loosen the browned bits; pour liquid into the bowl with the browned beef and continue.) Repeat again with 2 more teaspoons of oil and the remaining beef. Remove beef from the dutch oven. 2 Add 1 Tbsp oil to dutch oven; reduce heat to medium low. Add the onions, 1/2 teaspoon of salt, and tomato paste; cook, scraping the bottom of the pot with a wooden spoon, until onions have released some moisture, about 5 minutes. Increase heat to medium and continue to cook, stirring occasionally, until onions are lightly browned, 12 to 14 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Add flour and stir until onions are evenly coated and flour is lightly browned, about 2 minutes. Stir in broths, scraping pan bottom to loosen browned bits; stir in beer, thyme, bay, vinegar, browned beef with any of the accumulated juices, and salt and pepper to taste. Increase heat to medium-high and bring to a full simmer, stirring occasionally; cover partially, then place pot in oven. Cook until fork inserted into beef meets little resistance, about 2 hours. 3 Discard thyme and bay. Adjust seasonings with salt and pepper to taste and serve. Can serve plain or over egg noodles, rice, or potatoes. Serves 6. |
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toad in the hole: Preparation time: 1 hour. 1 1/2 cup of plain flour 2 eggs 1 1/2 cup milk 1 tbsp olive oil 1 lb of good-quality sausage (pork, turkey) salt and pepper 1 Pre-heat oven to 425 degrees F. Sift flour into a bowl with a pinch of salt and pepper. Make a well in the center of the flour. Whisk the eggs and the milk into the center of the well in the flour, gradually to smooth out lumps. Cover and let stand 30 minutes. 2 Brown the sausages in a little olive oil and cook through, about 10 minutes 3 Put sausages in a roasting pan, pour the batter over the sausages and place in oven. Cook for about 20 minutes or until the batter is risen and golden. Serve at once. Serves 4-6 |
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