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LOW CARBOHYDRATE RECIPES
For Low Carbohydrate Diets
LOW-CARB DAILY MENU PLAN THREE
All Fat & Carb Values Are Approximate

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Books at Jessica's Biscuit®
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Living Low-Carb : The Complete Guide to Long-Term Low-Carb Dieting
8 Grams or Less, Low Carb Recipes : Better Homes and Gardens
Easy Everyday Low Carb Cookbook : 200 Recipes plus Daily Meal Plans with Carbohydrate Counts of 45, 60, 80, and 100 Grams
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The Sugar Solution: Take Control of Your Blood Sugar to Melt Away Pounds and Slash Your Disease Risk
BREAKFAST

Judy's Breakfast Meatballs

Recipe taken from: Mealsforyou.com

2 lbs. breakfast sausage
1 lb. ground beef
3 eggs
2 Tbs. instant minced onion
1/2 lb. sharp cheddar cheese, shredded

Preheat oven to 350F. Combine all ingredients and pepper to taste in a bowl. Mix thoroughly. Roll into 1-1/2 inch balls or drop by spoonfuls onto cookie sheet. Bake 18-20 minutes. Makes 2-1/4 lbs. to 2-3/4 lbs. meatballs.

If you wish to freeze meatballs: Cool quickly in refrigerator to retain freshness. Place the amounts you will use at one time in freezer/oven-proof containers or on sheets of aluminum foil. Seal tightly. If using foil, wrap and fold edges to seal and place on a flat baking sheet (to preserve shape) and place in freezer until frozen. Then you can remove baking sheet and place package where you wish in the freezer. Freeze up to 6 months. To reheat: Preheat oven to 350F. Place container of meatballs in oven and bake 30-40 minutes or until hot. Or microwave on high until hot. (USDA recommends reheating meats to 165F to destroy any bacteria.)

This recipe serves 16 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 16.

Servings: 16
Calories: 269; Carbs: <1g; Protein: 18g; Fiber: <1g; Fat: 21g

LUNCH

Tlalpeno Soup -- Turkey or Vegetarian

Recipe by: Patricia Steer

Servings: 2
2 cups mushroom broth
1/2 cup avocado -- diced
1 cup turkey breast -- shredded
or
1 3/4 cup black soybeans, rinsed and drained
1/2 teaspoon ground cumin
1 teaspoon chili powder
1/2 cup cauliflower floweret
1/2 cup daikon -- diced
2 teaspoons lime juice
1/4 cup monterey jack cheese -- shredded

Simmer the broth, turkey (dark meat works too!) or soybeans, vegetables and spices together until the cauliflower and daikon are tender (about 7 min.) If you're using all leftovers, just heat the turkey and veggies through in the spiced broth.

Add the diced avocado to the soup. The firmer the avocado, the more the cubes will hold their shape in the broth, but if the fruit is very ripe, it will "melt" into the broth and make it a little creamier.

Stir the grated cheese into the soup and squeeze a bit of lime juice over each bowl just before serving. If you like it spicier, stir in a bit of salsa verde or your favorite hot sauce just before serving, too.

Yield: 2+1/2 cups

NUTRIENT INFORMATION WITH TURKEY:
Per Serving: 248 Calories; 13g Fat (48.5% calories from fat); 25g Protein; 7g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 622mg Sodium

NUTRIENT INFORMATION WITH BLACK SOYBEANS (vegetarian):
Per Serving: 254 Calories; 16g Fat (53.8% calories from fat); 16g Protein; 15g Carbohydrate; 9g Dietary Fiber; 13mg Cholesterol; 665mg Sodium

DINNER

Dijon Pork Tenderloin

Recipe from: George Foreman's Lean Mean Fat Reducing Grilling Machine Cookbook

2 cloves garlic, finely minced
1 Tablespoon Dijon Mustard
1 teaspoon ground ginger
3 Tablespoons lemon juice
1 Tablespoon Olive Oil
1 teaspoon black pepper
1/2 teaspoon salt
4 pork tenderloins (6oz.)
nonfat cooking spray

Remove any visible fat from the pork.

Lightly coat (George Foreman) grill with cooking spray and preheat for 5 minutes.

In a small bowl, combine the garlic, mustard, ginger, lemon juice, oil, pepper and salt.

Place the pork in the grill and generously brush with the Dijon mustard sauce.

Grill for 4-6 minutes.

Serves 4.
Per Serving: Calories: 252; Total Fat: 10g; Sat Fat: 3g; Carbs: 3g; Protein: 36g; Cholesterol: 101mg; Sodium: 458mg

SNACK

Almond Thins

3 ounces almond flour (1 cup)
2 teaspoons granular Splenda
1 egg white
1/4 teaspoon salt *
1/8 teaspoon garlic powder
1/8 teaspoon onion powder

Mix all ingredients well in a small bowl. Everything should be moist and the dough should hold together somewhat. Put the dough on a well-greased sheet of heavy-duty aluminum foil, about 15x18". It's helpful to crumble the dough mixture and spread the crumbs in a roughly rectangular shape on the foil. Cover the dough with a piece of wax paper that's been sprayed with non-stick spray. Roll out the dough to about 1/8" thick or slightly thinner. Try to get the dough to an even thickness. You can also carefully peel up the wax paper and reshape the dough to get it as close to rectangular as possible, about 9x9" square. Replace the wax paper and continue rolling until nice and even. Peel off the wax paper and use a pizza or ravioli cutter to score the dough into approximately 1-inch squares. I cut 8 strips one direction and 6 strips the other way after running the cutter down all four sides to even out the rectangle.

Lift the foil and set it on the oven rack and bake them at 325 for 10-15 minutes, or until golden brown. Check after 10 minutes and if crackers at outer edge are getting pretty brown, remove those and continue baking the rest until golden. I used a thin metal spatula to very gently pry the crackers from the foil. Break them apart on the score lines and let cool.

Makes about 48 crackers
Can be frozen

Per batch: 515 Calories; 43g Fat; 22g Protein; 19g Carbohydrate; 10g Dietary Fiber; 9g Net Carbs

Per 8 crackers: 86 Calories; 7g Fat; 4g Protein; 3g Carbohydrate; 2g Dietary Fiber; 1g Net Carbs

* I used 1/2 teaspoon salt originally and thought they were a little too salty, but my husband didn't think so.

These little snacks are very much like real crackers. You'd never know they were made of ground almonds. They are sturdy enough for dipping too.

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