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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