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
1/4 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 ), 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)
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



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



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