How To Prepare
1
Preheat oven to 350°F. Coat a baking sheet with cooking spray.
2
Place 1/4 cup potato flour on a large plate. Place egg whites in a shallow dish. Whisk 1/2 cup potato flour and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the seasoned flour mixture.
3
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining 1 tablespoon oil and 2 pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
4
Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the cornstarch mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in half-and-half; season with the remaining 1/4 teaspoon salt and pepper. Serve the steak topped with the gravy.
Print Recipe
Chicken-Fried Steak Gravy Light
How To Prepare
Combine first 10 ingredients (through garlic) in a zip-top plastic bag. Marinate in refrigerator at least 4 hours, turning occasionally.
Heat oil in a large skillet over medium-high heat. Add onion; sauté 4 minutes. Add chicken mixture and bell peppers; sauté 5 minutes or until chicken is thoroughly browned on all sides. Add broth and simmer, uncovered, 15 minutes or until chicken is done. Combine potato flour and water in a small bowl; stir well. Add potato flour mixture to chicken mixture; simmer 2 minutes or until sauce thickens. Stir in cilantro. Serve over brown rice.
Print Recipe
Chicken Vindaloo
How To Prepare
In a shallow dish or bowl, combine flour and ground black pepper. Coat chicken breasts with flour mixture. Brown chicken in a large skillet over medium heat on all sides. Remove from skillet, and drain on paper towels.
In the same skillet, combine the tomatoes, water, maple syrup, vinegar and Worcestershire sauce. Season with chili powder, mustard, celery seed, garlic and hot pepper sauce. Bring to a boil; reduce heat, and return chicken to skillet. Cover, and simmer for 35 to 40 minutes, or until chicken is tender, no longer pink and juices run clear.
Print Recipe
Chicken Breasts Pierre
How To Prepare
Heat oil in a large pan or stockpot.
Sauté onions, leeks, carrots and celery pieces until leeks and onions are softened.
Add mushrooms and cook until soft.
Sprinkle herbs and cook for 1 minute or until fragrant.
Stir in chicken; add chicken broth and water.
Bring to a boil, then simmer for 15 minutes.
Makes 8-10 cups
Print Recipe
Chicken and Leek Soup
How To Prepare
Heat oil in a large stockpot over medium high heat. Add ground beef and onion, and cook until beef is well browned and crumbled. Drain fat, and transfer beef to a slow cooker. Add cabbage, kidney beans, water, tomato sauce, bouillon, cumin, and pepper. Stir to dissolve bouillon, and cover.
Cook on high setting for 4 hours, or on low setting for 6 to 8 hours. Stir occasionally. Enjoy!
Print Recipe
Cabbage Beef Soup
How To Prepare
In a dry skillet over medium heat, toast sesame seeds for 1 to2 minutes, or until the seeds begin to turn golden brown; set aside.
In a medium bowl, mix together 1 tablespoon teriyaki, 1 tablespoon potato flour, and minced garlic. Stir in beef strips. Let stand for at least 10 minutes.
In a separate small bowl, mix together water, 2 tablespoons teriyaki, 2 1/2 teaspoons potato flour, Splenda, sesame seeds, and red pepper flakes; set aside.
Heat 1 tablespoon of oil in a wok or skillet over high heat. Cook and stir beef in hot oil for 1 minute; remove, and set aside. Heat remaining tablespoon of oil in the same pan. Saute carrots and white part of green onions for 2 minutes. Stir in green parts of the green onion, and saute for 1 minute. Stir in sesame seed mixture and beef. Cook and stir until sauce boils and thickens.
Print Recipe
Mongolian Beef
How To Prepare
In a medium saucepan over medium heat, bring the water, lemon slices, halved garlic, and peppercorns just to a simmer, covered. Add the shrimp and cook, uncovered, for 2 to 3 minutes, or just until the shrimp turns pink. Drain, discarding the lemon, garlic, and peppercorns. Spread the shrimp in a single layer on a large plate. Refrigerate for 10 to 15 minutes, or until cooled.
Meanwhile, put the potato flour in a small saucepan. Pour in the broth, whisking to dissolve. Cook over medium-high heat for about 2 minutes, or until boiling and thickened, whisking constantly. Pour into a small bowl. Let cool at room temperature for 5 to 10 minutes.
Whisk the lemon juice, vinegar, oregano, and minced garlic into the broth mixture. Set aside.
Arrange the remaining ingredients on plates. Top each salad with the shrimp. Drizzle with the dressing.
In most recipes, the sizes of shrimp are interchangeable. That is fortunate, because shrimp size can be confusing. What is “small” in one part of the country may be called “medium” in another area. So it is more accurate to refer to the number of shrimp per pound. If, for instance, a recipe calls for 16 to 20 count, that means there should be 16 to 20 shrimp per pound. If you use shrimp that are a bit larger than called for, add a small amount to the cooking time; conversely, if you use shrimp that are somewhat smaller than called for, don’t cook them quite as long as the recipe says. Watch closely, and always cook shrimp until it is just slightly pink; overcooking will cause it to be tough.
Print Recipe
Mediterranean Shrimp Salad
Ingredients
- 3 cups water
- 1/2 medium lemon, thinly sliced
- 1 medium garlic clove, halved, and 1 medium garlic clove, minced, divided use
- 4 whole peppercorns
- 1 pound fresh or frozen peeled shrimp, 21 to 26 count, thawed if frozen (see Cook’s Tip on Shrimp, below)
- 1/2 teaspoon potato flour
- 1/3 cup no salt added chicken broth
- 2 tablespoons fresh lemon juice
- 1 tablespoon white wine vinegar
- 1 tablespoon snipped fresh oregano
- 4 ounces romaine or mixed salad greens, torn into bite-size pieces (about 4 cups)
- 3 ounces fresh spinach, torn into bite-size pieces (about 3 cups)
- 1/2 medium red bell pepper, thinly sliced
- 1/2 medium cucumber, thinly sliced
- 1/4 small red onion, thinly sliced
- 1 medium tomato, cut into 12 wedges
Ingredients
- 3 cups water
- 1/2 medium lemon, thinly sliced
- 1 medium garlic clove, halved, and 1 medium garlic clove, minced, divided use
- 4 whole peppercorns
- 1 pound fresh or frozen peeled shrimp, 21 to 26 count, thawed if frozen (see Cook’s Tip on Shrimp, below)
- 1/2 teaspoon potato flour
- 1/3 cup no salt added chicken broth
- 2 tablespoons fresh lemon juice
- 1 tablespoon white wine vinegar
- 1 tablespoon snipped fresh oregano
- 4 ounces romaine or mixed salad greens, torn into bite-size pieces (about 4 cups)
- 3 ounces fresh spinach, torn into bite-size pieces (about 3 cups)
- 1/2 medium red bell pepper, thinly sliced
- 1/2 medium cucumber, thinly sliced
- 1/4 small red onion, thinly sliced
- 1 medium tomato, cut into 12 wedges
|
|
How To Prepare
Directions:
1
Brown meat, drain off fat.
2
Add remaining ingredients, bring to a boil, then simmer 3 hours.
Print Recipe
Low Carb Chili
How To Prepare
Instructions
1. In a large pan, brown the ground chicken over medium-high heat, breaking up the pieces. Pour into a colander, in the sink and drain fat. Return chicken to pan. When cool enough to handle, break up the chicken pieces until minced.
2. Add the scallions, water chestnuts, red pepper, teriyaki, ginger, water and sesame oil. Cook for a few minutes until the scallions and red pepper are soft. Keep warm.
3. In a small bowl, add all the dipping sauce ingredients and mix well.
4. To assemble each chicken wrap: Spoon about ⅓ cup of chicken filling onto one lettuce leaf and roll it up, if desired. Serve with dipping sauce on the side. This sauce is quite strong. You’ll only need 1 teaspoon of sauce per wrap. You can also set up the components on individual plates and serve family style. Let everyone make their own wrap.
Print Recipe
Low Carb Chicken Lettuce Wraps
Ingredients
Ingredients for Dipping Sauce:
Ingredients
Ingredients for Dipping Sauce:
|
|
