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 Tbsp 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, - 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 1/2 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 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 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.

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
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 Tbsp 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 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




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 Tbsp extra virgin olive oil
120 grams of tomato sauce
? ts 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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