Low-Carb Recipes  Daily Menu Plan Two

For Low Carbohydrate Diets
All Fat & Carb Values Are Approximate

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Swiss Scrambled Eggs

Melt 1 tablespoon butter in non-stick skillet.
Break 2 eggs into pan, stir to blend slightly.
Season to taste with salt and pepper.
Immediately stir in 1 ounce shredded Swiss cheese.
Stir and cook until desired doneness.

1 serving fruit of choice

Makes 1 serving
Per Serving: 357 Calories; 29g Fat; 21g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs


Chicken Salad

2 cups cooked chicken, cut in bite-sized pieces
2 stalks celery, chopped
1/2 cup mayonnaise
Salt, to taste
1/8 teaspoon pepper
Chopped chives, optional
1/4 cup sugar free bread and butter pickles, chopped, optional

Mix all ingredients. Chill well.

Makes about 4-6 servings

Per 1/4 recipe: 337 Calories; 27g Fat; 21g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

Per 1/6 recipe: 224 Calories; 18g Fat; 14g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

This is one of my favorite, simple recipes. I usually make it according to the basic recipe, but I found it's also good with chopped sugar free sweet pickles and a little Emeril's Essence.

Optional additions (count additional carbs):

Chopped hard boiled eggs
A little lemon juice
Diced green or red peppers
Chopped dill pickles
Chopped green onions
Chopped pickled jalapeno peppers
Diced cucumber
Chopped olives
Cashews or other nuts


Fish & Vegetables in Foil

1 piece heavy duty foil, 12 x 18"
1 frozen fish fillet (no need to thaw, if thin)
2/3 cup frozen or fresh vegetables, your choice (cauliflower, broccoli, zucchini, yellow squash, bell peppers, etc.)
Salt and pepper
Herbs and spices, as desired

Place foil on a baking sheet. Spray with non-stick spray. Place fish in center of foil; season. Place frozen vegetables around fish; season. Dot all with butter. Fold up foil, sealing well, but leaving room for air to circulate. Bake at 450 for 30 minutes. Open foil carefully to avoid getting burned by the steam.

Makes 1 serving

Per Serving: 222 Calories; 13g Fat; 23g Protein; 5g Carbohydrate; 3g Dietary Fiber; 2g Net Carbs

(A mixture of cauliflower and yellow squash is very good!)

Small Chef Salad
2 cups iceberg or leaf lettuce, 2 ounces
4 small bits of tomato
1 slice smoked turkey, diced
1 ounce Swiss cheese, diced
1 hard-boiled egg, sliced
1 tablespoon salad dressing (I use nonfat Ranch)

Toss all ingredients.

Makes 1 serving
Per Serving: 283 Calories; 21g Fat; 18g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs



Recipe from: Delicious Living! magazine - June 2001

2 cups tomatoes, peeled, seeded, and chopped
1 large clove garlic
1 jalapeno, halved and seeded
2 tablespoons olive oil
3 tablespoons white wine vinegar
8 tablespoons fresh lime juice
2 cups tomato or vegetable juice
1/4 cup each finely chopped red pepper, green pepper, celery, and cucumber
1 tablespoon flat-leaf parsley, chopped
1/2 teaspoon paprika
2 teaspoons sea salt
2 teaspoons freshly ground black pepper

Place tomatoes, garlic and jalapeno in food processor and blend. Add oil, vinegar and lime juice. Puree until smooth.

In a large bowl, combine tomato mixture with remaining ingredients.

Cover and refrigerate overnight. Add additional salt & pepper to taste.

For optional garnish: Chopped Avocado / Chopped Scallions / Peeled Shrimp / Tabasco Sauce

Serve in short glasses as an appetrizer or in bowls as a first course. Place condiments in small serving dishes on the table, so guests can garnish as they desire.

Makes 6 Servings
Calories: 82; Carbs: 11g; Protein: 2g; Fiber: ?; Fat: 5g


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