Wendy's Lunch
Chicken With Olives
Chicken Paprikash
Pork Chops in Tomato & Mushroom Sauce
Quick Pork Chops
Satarash
Creamy Spinach Dip
Un Pizza
Zucchini & Tomato Sauce
Cucumber & Onion Cream Salad
Vanilla Ice Cream
Request: From: Christina Al-Sudairy >
I am looking for "low carb, low fat, low sugar recipes"? I've tried
searching
for "south beach recipes" on the web, and keep coming up with recipes
taken from
the book. Eating those same dishes over and over again gets pretty
tiresome.
Makes one want to call it quits and order a cheeseburger with fries!
a long time subscriber to your group,
- Chris
Wendy's Lunch
From: Wendy, newsgroup alt.support.diet, post "My new lunch",
Category: salad, low carb, main dish
lettuce
1 tomato
peppers
1 tbs olive oil
1 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
Chicken With Olives
From: Dave from Yardley, (International Recipes OnLine), posted on
rec.food.recipes, 6/2003 - modified!
Category: main dish, low carb
Preparation time: 30 minutes
Servings: 6
2,3 tablespoons olive oil
2 onions -- sliced
1 teaspoon cooking salt
1 teaspoon pepper
1/4 teaspoon ginger
1 tablespoon paprika
1 kg chicken breasts
1 onion -- finely chopped
200 grams green olives
1 lemon - freshly squeezed juice
Heat the oil in large sauce pan.
Add 3/4 cup water gradually.
Slice 2 onions and finally chop the third one. Grate the ginger.
Add onion slices, sprinkle with spices. Lay chicken on top.
Steam over low heat for 20 minutes.
Add finely chopped onion and olives, and steam for another 5 minutes.
Just before serving squeeze on lemon.
Fitday: calories = 410, carbs = 7.5 grams, fat = 20.7 grams, protein =
64.5 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
1/2 cup butter
1 large onion
1 cut-up chicken (1,6 kg)
1,5 tbs 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 sauti 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
Pork Chops In Tomato & Mushroom Sauce
Preparation time: 20 minutes
Servings: 4
4 pork chops
1 tbs 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.
According to Fitday, 1 serving has: calories: 278.5; fat: 17.8 grams;
carbs:
4 grams; protein: 24.5 grams
Quick Pork Chops
From: Bob and Mary, rec.food.recipes, 2002
Servings: 2
4 to 6 pork chops, any cut, or shoulder steaks any cut; all cut 3/4 to 1
inch thick
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water, chicken broth, or dry or semisweet white wine
2 tbs olive oil
Trim a piece of fat from edge of one pork chop. In 10 or 12 inch skillet
over medium-high heat, rub fat over bottom of skillet to grease, discard
fat. Add the pork chops to the skillet; cook until browned on both sides.
Sprinkle chops with salt and pepper. Add water; reduce heat to low. Cover;
simmer 45 minutes.
Skim fat from pan liquid and spoon pan liquid over chops.
Fitday.com (1 serving = 1 pork chop): Calories = 193.5; Carbs = 0.25 g;
Fat
= 12 g; Proteins = 20.5 g
Satarash
Preparation time: 15 minutes
Servings: 4
1 tsp 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
Creamy Spinach Dip
From: Mary Passwaters-Parker, rec.food.recipes
Category: side dish/main dish, low-carb, vegetarian
Servings: 3 (as a main dish)
Preparation time: 30 minutes
16 oz cream cheese (generic brands are fine)
1 pkg frozen spinach
2 Tbsp butter
1 1/2 cups fancy shredded Italian blend cheese
1/2 tsp lemon pepper seasoning
Dash of salt
Warm oven to 250 degrees F.
Place frozen spinach and cream cheese in casserole dish and put in heated
oven for 15 min.
Once spinach has melted some, blend the cheese and spinach together and
add
butter. place back in oven until all cheese is melted and spinach is
thawed.
Leave there for about
15 to 20 minutes, stirring often.
Add shredded cheese, lemon pepper and salt.
Turn oven to warm and place back in until ready to serve.
1 serving: Calories = 311; Carbs = 8.7 grams; Fat = 19.7 grams; Proteins =
14 grams
Un Pizza
From: Carol Frilegh, alt.support.diet, post "Treats for the temporarily
toothless".
Preparation time: 20 min.
2 Tomatoes
20 grams of Swiss cheese or mozzarella cheese
3 dash black pepper
3 dash of oregano
Slice a tomato thin and quarter it. Microwave covered on a flat plate for
two minutes.
Add 2 ounces of coarsely grated Swiss or mozzarella cheese, pizza
seasonings and microwave uncovered for 20 seconds.
Let it cool untill cheese pulls in strings.
According to Fitday.com, 1 serving has: calories = 54.5; fat = 3 grams;
carbs = 3.5 grams; protein = 3.5 grams
Zucchini & Tomato Sauce
Preparation Time: 30 minutes
2 leeks
2 clove garlic, minced
2 medium zucchini
1 tbs extra virgin olive oil
120 grams of tomato sauce
? tsp of dried parsley
1 dash pepper
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.
According to Fitday.com, 1 serving has:calories = 93.8; fat = 5.8 grams;
carbs = 6.5 grams; protein = 4.3 grams
* serving suggestion: with whole wheat pasta and Parmesan.
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
Vanilla Ice Cream
Servings: for 0.5 kg = 11,5 scoops
Preparation time: 15 minutes for preparing&blending + 2 hours for freezing
4 entire eggs
4 Tbsp of sugar or equivalent of liquid artificial sweetener
1 package (10 grams) of vanilla-sugar
1 cup (0.2 litres) of cream
Optional:
1 tablespoon of raisins
1 tablespoon of rum
Put eggs and sugar (or liquid artificial sweetener) in the blender and
mix.
Add vanilla-sugar and cream, optional ingredients as well, and mix well.
Pour ice cream in the dish for the freezer, then in the freezer - mix it
with the fork every couple of hours while it's in the freezer so that it
doesn't freeze needle-like.
Fitday.com (1 scoop): calories:80,3; fat: 6 g; carbs: 3,7 g; protein:
2,6 g
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