1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (55 page)

Yield:
6 servings

Each will have 9 grams of carbohydrate and 3 grams of fiber, for a usable carb count of 6 grams; 6 grams protein; 701 milligrams of potassium!

This is a simply amazing accompaniment to steak made with the Many-Pepper Steak Seasoning (page 485). It also makes a killer omelet filling.

8 ounces (225 g) sliced mushrooms

1½ tablespoons (22 g) butter

1½ tablespoons (22 ml) olive oil

1 teaspoon ground cumin

¼ teaspoon pepper

2 tablespoons (30 g) sour cream

Start sautéing the mushrooms in the butter and oil in a skillet over medium-high heat.

When they’ve gone limp and changed color, stir in the cumin and pepper. Let the mushrooms cook with the spices for a minute or two and then stir in the sour cream. Cook just long enough to heat through and serve.

Yield:
3 or 4 servings

Assuming 3 servings, each will have 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 2 grams of protein.

This dish is rich enough to give Dean Ornish fits and is oh-so-good. Thanks to my friend Kay for the name!

4 tablespoons (56 g) butter

1 pound (455 g) mushrooms, sliced

½ medium onion, finely chopped

1 clove garlic, crushed

¼ cup (60 ml) dry white wine

1 teaspoon lemon juice

1 ½ cups (360 ml) half-and-half

3 eggs

1 teaspoon salt or Vege-Sal

¼ teaspoon pepper

3 cups (325 g) shredded Gruyère cheese, divided

Preheat the oven to 350°F (180°C, or gas mark 4).

Melt the butter in a heavy skillet over medium heat and begin frying the mushrooms, onion, and garlic. When the mushrooms are limp, turn the heat up a bit and boil off the liquid. Stir in the white wine and cook until that’s boiled away, too.

Stir in the lemon juice and turn off the heat. Transfer the mixture to a large mixing bowl and stir in the half-and-half, eggs, salt, pepper, and 2 cups (215 g) of the cheese.

Spray an 8 × 8-inch (20 × 20-cm) baking pan with nonstick cooking spray and spread the mushroom mixture evenly over the bottom. Sprinkle the rest of the cheese on top and bake for 50 minutes or until the cheese on top is golden.

Yield:
9 generous servings

Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 13 grams of protein.

This dish is good hot, but I actually like it better cold—plus, when it’s cold, it cuts in nice, neat squares. I think it makes a nice breakfast or lunch, and it’s definitely a fine side dish. It would even make a good vegetarian main course.

4 large portobello mushrooms

½ green pepper

¼ small onion

1 clove garlic, crushed

¼ cup (60 ml) olive oil

Salt and pepper

¼ cup (25 g) grated Parmesan cheese

Start a charcoal fire or preheat a gas grill.

Remove the stems from your portobellos (save them to slice for omelets or to sauté to go on steak) and lay the caps on a plate.

Whack the green pepper and onion both into a few chunks and put them in your food processor with the S-blade in place. Add the garlic and pulse until everything is chopped fairly fine. Add the olive oil and pulse again.

Lay your portobellos gill-side down on a grill over a medium fire and brush with some of the oil in the green pepper mixture—just dip a brush into it. Let the mushrooms grill for 4 to 5 minutes. Turn them over and spoon the green pepper and onion mixture into them. Let them grill another 4 to 5 minutes. Watch for flare-ups from that olive oil! Remove to a serving plate, sprinkle with salt and pepper, and top each mushroom with 1 tablespoon (6.3 g) of Parmesan cheese. Serve.

Yield:
4 servings

Each serving will have 9 grams of carbohydrate and 2 grams of fiber, for a usable carb count of 7 grams; 6 grams of protein.

Just looking at the ingredients in the title, you know you’ll love this!

4 slices bacon

8 ounces (225 g) sliced mushrooms

½ teaspoon minced garlic or 1 clove fresh garlic

¼ cup (15 g) diced sun-dried tomatoes—about 10 pieces before dicing

2 tablespoons (30 ml) heavy cream

cup (26.7 g) shredded Parmesan cheese

Chop up the bacon or snip it up with kitchen shears. Start cooking it in a large, heavy skillet over medium-high heat. As some grease starts to cook out of the bacon, stir in the mushrooms.

Let the mushrooms cook until they start to change color and get soft. Stir in the garlic and cook for 4 to 5 more minutes. Stir in the tomatoes and cream and cook until the cream is absorbed.

Scatter the cheese over the whole thing, stir it in, let it cook for just another minute, and serve.

Yield:
3 or 4 servings

Assuming 4 servings, each will have 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 6 grams of protein.

1 large or 2 medium zucchini

8 ounces (225 g) mushrooms

1 medium onion

½ cup (120 ml) olive oil

2 cloves garlic, crushed

½ teaspoon oregano

Salt

Halve the zucchini lengthways and then cut into 1-inch (2.5-cm) sections. Wipe the mushrooms clean with a damp cloth and quarter them vertically. Halve the onion and cut it into slices about ¼ inch (6 mm) thick.

Heat the olive oil in a heavy skillet over medium-high heat. Add the zucchini, mushrooms, onion, and garlic and stir-fry until the zucchini and mushrooms are just barely tender and the onion is tender-crisp (about 10 minutes).

Stir in the oregano, add salt to taste, and serve.

Yield:
4 servings

Each with 7 grams of carbohydrates and 2 grams of fiber, for a total of 5 grams of usable carbs and 2 grams of protein.

The combination of flavors here is magical, somehow; these three vegetables seem to be made for each other.

3 tablespoons (45 ml) peanut oil

4 ounces (115 g) fresh snow peas

4 ounces (115 g) fresh mushrooms, sliced

4 ounces (115 g) fresh bean sprouts

1 teaspoon soy sauce

Heat the oil in a wok or heavy skillet over high heat. Add the snow peas and mushrooms and stir-fry until the snow peas are almost tender-crisp (3 to 4 minutes).

Add the bean sprouts and stir-fry for just another 30 seconds to 1 minute.

Stir in the soy sauce and serve.

Yield:
3 servings

Each with 7 grams of carbohydrates and 2 grams of fiber, for a total of 5 grams of usable carbs and 3 grams of protein.

8 ounces (225 g) mushrooms

½ cup (120 ml) chicken broth

¼ cup (60 ml) lemon juice

½ cup (40 g) shredded Parmesan cheese

¼ cup (15.2 g) chopped fresh parsley

Wipe the mushrooms clean with a damp cloth or paper towel and put them in a slow cooker. Pour the broth and lemon juice over them. Cover the slow cooker, set it to low, and let it cook for 6 to 8 hours.

Remove the mushrooms from the slow cooker with a slotted spoon and put them on serving plates. Sprinkle with the Parmesan and parsley.

Yield:
4 servings

Each with 6 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

These are rapidly becoming one of our favorite side dishes. They’re Greek and very, very tasty. They make a terrific side dish with roast lamb or Greek roasted chicken.

3 medium zucchini, grated

1 teaspoon salt or Vege-Sal

3 eggs

1 cup (150 g) crumbled feta

1 teaspoon dried oregano

½ medium onion, finely diced

teaspoon pepper

3 tablespoons (15 g) soy powder or (32 g) rice protein powder

Butter

Mix the grated zucchini with the salt in a bowl and let it sit for an hour or so. Squeeze out and drain the liquid.

Mix in the eggs, feta, oregano, onion, pepper, and soy powder and combine well.

Spray a heavy skillet with nonstick cooking spray, add 1 tablespoon (14 g) of butter, and melt over medium heat. Fry the zucchini batter by the tablespoonful, turning patties once during cooking. Add more butter between batches, as needed, and keep the cooked krokettes warm. The trick to these is to let them get quite brown on the bottom before trying to turn them, or they tend to fall apart. If a few do fall apart, don’t sweat it; the pieces will still taste incredible.

Yield:
6 servings

Each with 6 grams of carbohydrates and 2 grams of fiber, for a total of 4 grams usable carbs and 8 grams of protein.

Shave some time preparing the ingredients for this dish by running the zucchini and the onion through a food processor.

This is like a somewhat-more-substantial quiche on the bottom and pizza on top.

3½ cups (440 g) shredded zucchini

3 eggs

cup (40 g) rice protein powder or (35 g) soy powder