Low Carb Recipes - Waverly Weight Loss

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Low Carb Recipes

To promote a low carb diet, we have included on our site,
several low carb dishes we would recommend. Please try
them and let us know what you think. You can still enjoy
flavorful food while losing weight!

Chicken Kabobs

CHICKEN KABOBS
1 1/2 pounds boneless chicken breasts, 3-4 breasts
1 medium onion, 4 ounces
2 green peppers, about 9 ounces after trimming
1 medium zucchini or yellow squash, about 7-8 ounces
8 cherry tomatoes, about 5 1 /2 ounces
12-inch bamboo skewers, you'll need 8

Marinade:
1/2 cup water
1/2 cup Da Vinci sugar free syrup, pineapple flavor
1/2 tablespoon lime juice
1 teaspoon soy sauce
1 teaspoon salt
1/8 teaspoon liquid smoke
1/8 teaspoon onion powder
1/8 teaspoon pepper
1/8 teaspoon garlic powder

Cut the chicken in to about 1-inch cubes. Marinate the chicken at least 2
hours. Soak the skewers in water while marinating the chicken. Cut the
vegetables into chunky pieces. Thread the chicken and vegetables on the
skewers. Grill until the chicken is done, about 6-8 minutes.

Makes 4 servings
Freezing not recommended

Per Serving: 227 Calories; 2g Fat; 41g Protein; 9g Carbohydrate; 3g Dietary
Fiber; 6g Net Carbs

Quick Shrimp Scampi

QUICK SHRIMP SCAMPI
2 tablespoons butter
1/4 teaspoon garlic powder, or to taste
1/2 pound cooked medium shrimp
Salt and pepper, to taste
Dash cayenne
Pinch fresh parsley, minced

Heat the butter in a small skillet. Add the shrimp and garlic powder. Cook on
high until any watery liquid evaporates and you're left with just a little buttery
sauce. Watch closely. Turn down the heat and season with salt, pepper and
cayenne. Sprinkle with parsley.

Makes 1-2 servings
Do not freeze

Per Serving: 447 Calories; 27g Fat; 46g Protein; 3g Carbohydrate; trace
Dietary Fiber; 2.5g Net Carbs
Per 1/2 Serving: 223 Calories; 13g Fat; 23g Protein; 1g Carbohydrate; trace
Dietary Fiber; 1g Net Carbs

Stir Fry Beef & Peppers

STIR-FRIED BEEF & PEPPERS
1 tablespoon oil
1 pound top sirloin steak, sliced very thin against the grain
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
1 small onion, sliced thin, 2 1/2 ounces
1 small yellow bell pepper, julienned, about 3 1/2 ounces
1 small red bell pepper, julienned, about 3 1/2 ounces
1 tablespoon soy sauce
1 tablespoon oyster sauce
1/4 teaspoon xanthan gum, optional
4 ounces raw baby spinach, about 8 cups loosely packed

In a wok or large skillet, heat the oil. Stir-fry the beef, garlic and ginger over
high heat just until the steak is partially browned and some pink remains,
maybe 30 seconds to a minute. Add the onions and peppers; stir-fry until
tender-crisp about 1 minute or so. Stir in the soy sauce and oyster sauce.
Sprinkle the xanthan gum over the meat and vegetables then stir in well.
Cook very briefly just until the sauce thickens and coats everything. Serve
over the raw spinach. It will look like a lot of spinach per serving but it wilts
down as the hot beef mixture sits on it. There was just the right amount to
get a bite of spinach with each forkful of the beef and peppers.

Makes 4 servings
Do not freeze

Per Serving: 203 Calories; 8g Fat; 25g Protein; 7g Carbohydrate; 2g Dietary
Fiber; 5g Net Carbs

Broiled Tilapia Parmesan

BROILED TILAPIA PARMESAN

2 pounds tilapia, thawed, 6-8 fillets

Topping:
2 ounces parmesan cheese, 1/2 cup
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons lemon juice, 1 small lemon
1/4 teaspoon basil
1/4 teaspoon pepper
1/8 teaspoons onion powder
1/8 teaspoon celery salt

Blend the topping ingredients in a small bowl; keep chilled until needed (see
my second update below).

Raise your oven rack to the highest setting and preheat the broiler. Line a
large sheet pan with heavy foil; spray with nonstick cooking spray. Arrange
the fish on the baking sheet and sprinkle lightly with salt on both sides. Broil
5-6 minutes or until the fish is done to your liking. Spread the topping
evenly over the fish. It will tend to melt and run off, so just spoon it back on
top of the fish as well as you can. Broil about 2 minutes to brown the
topping, watching very closely so that it doesn't burn. You'll get the best
possible flavor if you let the topping get quite brown, but not burnt.

Makes 6-8 servings
Do not freeze

Per 1/6 Recipe: 307 Calories; 19g Fat; 31g Protein; 1g Carbohydrate; trace
Dietary Fiber; 1g Net Carb
Per 1/8 Recipe: 230 Calories; 15g Fat; 23g Protein; 1g Carbohydrate; trace
Dietary Fiber; 1g Net Carb

Baked Salmon

BAKED SALMON
1 pound salmon or other fish fillet, thawed if frozen
2-4 tablespoons butter, softened
Garlic powder
Salt
Pepper

Place the fish in a greased baking dish. I line mine with heavy foil for easy
clean up. Sprinkle with garlic powder, salt and pepper. Dot with soft butter
and spread over the surface of fish. Bake at 425º for 6-12 minutes, or until
the thickest part of the salmon is just done. Baking time will depend on the
thickness of the fish so start with the minimum time and check frequently to
prevent over-cooking. If desired, put the fish under the broiler for a few
minutes to brown the top.

Makes 3-4 servings
Can be frozen

Per 1/3 Recipe: 313 Calories; 21g Fat; 30g Protein; trace Carbohydrate;
trace Dietary Fiber; 0g Net Carbs
Per 1/4 Recipe: 235 Calories; 15g Fat; 23g Protein; trace Carbohydrate;
trace Dietary Fiber; 0g Net Carbs

Mushroom And Spinach Omelet

MUSHROOM & SPINACH OMELET
2 tablespoons butter, divided
6-8 fresh mushrooms, sliced, 5 ounces
Salt and pepper, to taste
Pinch garlic powder
4 eggs, beaten
1 ounce Swiss cheese, shredded
1 handful fresh baby spinach, about 1/2 ounce
Chives, chopped, optional

In a very large skillet, sauté the mushrooms in 1 tablespoon butter until
tender; season with salt, pepper and garlic powder. Remove the mushrooms
from the pan and keep warm. Heat the remaining tablespoon butter in the
same skillet over medium heat. Beat the eggs with a little salt and pepper
and pour into the hot butter; swirl the pan to coat the entire bottom of the
pan with egg. As soon as the egg is nearly set, place the cheese over half of
the omelet. Top the cheese with the spinach leaves and hot mushrooms. Let
cook a minute or so to start wilting the spinach. Carefully fold the empty side
of the omelet over the filling and slide onto a serving plate and sprinkle with
chives, if desired. Alternately, you could make two omelets using half of the
mushroom filling, spinach and cheese in each.

Makes 2 servings
Do not freeze

Per Serving: 321 Calories; 26g Fat; 19g Protein; 4g Carbohydrate; 1g
Dietary Fiber; 3g Net Carbs

Spring Salad

SPRING SALAD
1 English cucumber, diced, about 12 ounces
1 large tomato, diced, or 6 1/2 ounces cherry tomatoes, halved
2 green onions, chopped
1/4 cup low carb Italian or Caesar dressing
2 teaspoons granular Splenda or equivalent liquid Splenda
Freshly ground pepper
Pinch fresh chopped parsley, optional

Mix all of the ingredients in a medium bowl. Chill at leat 2 hours or overnight.

Makes about 8-12 servings
Do not freeze

Per 1/8 Recipe: 46 Calories; 4g Fat; 1g Protein; 3g Carbohydrate; 1g Dietary
Fiber; 2g Net Carbs
Per 1/10 Recipe: 37 Calories; 3g Fat; trace Protein; 2g Carbohydrate; 1g
Dietary Fiber; 1g Net Carbs
Per 1/12 Recipe: 31 Calories; 2g Fat; trace Protein; 2g Carbohydrate; 1g
Dietary Fiber; 1g Net Carbs

Asian Cucumber Salad

ASIAN CUCUMBER SALAD
1 English cucumber, peeled and sliced thin, about 12 ounces
3 green onions, chopped
1 tablespoon rice wine vinegar
2 teaspoon soy sauce
1 teaspoon sesame oil
1/2 teaspoon granular Splenda

Mix all of the ingredients in a medium bowl. Serve at once (see my
comments below). The original recipe states 4 servings, but I got about 6-8
servings.

Makes 4-8 servings
Do not freeze

Per 1/4 Recipe: 27 Calories; 1g Fat; 1g Protein; 4g Carbohydrate; 1g Dietary
Fiber; 3g Net Carbs
Per 1/6 Recipe: 18 Calories; 1g Fat; 1g Protein; 2g Carbohydrate; 1g Dietary
Fiber; 1g Net Carbs

Marinated Veggie Salad

ssssssssss

MARINATED VEGGIE SALAD
1 bag frozen California-blend vegetables, no need to thaw *
1/4-1/2 cup Caesar salad dressing (1 carb per 2 tablespoons)

Combine everything a day before you plan to serve the salad. Stir
occasionally to make sure that all of the vegetables are coated with
dressing. Keep refrigerated until ready to serve.

Makes 6 servings
Do not freeze

* Broccoli, cauliflower and carrots.

With 1/4 cup dressing:
Per Serving: 73 Calories; 5g Fat; 1g Protein; 5g Carbohydrate; 2g Dietary
Fiber; 3g Net Carbs

With 1/2 cup dressing:
Per Serving: 120 Calories; 9g Fat; 1g Protein; 6g Carbohydrate; 2g Dietary
Fiber; 4g Net Carbs

Mashed Rutabega

MASHED RUTABAGA
2 pounds rutabaga *
1 teaspoon salt
2 tablespoons butter
Salt and pepper, to taste

Carefully cut the ends off the rutabaga. With a flat end on your cutting
board, remove the peel in sections with a knife by slicing from top to
bottom. Be sure to remove all of the green part just under the skin. Cut into
dice-size pieces and place in a medium pot. Add 1 teaspoon salt and water
just to cover. Bring to a boil; cover and simmer about 30-35 minutes or until
tender. Drain well and mash with a potato masher. Add the butter, salt and
pepper.

Makes about 4-6 servings
Can be frozen

* Weight before peeling. I used two about the size of softballs.

Per 1/4 Recipe: 107 Calories; 6g Fat; 2g Protein; 13g Carbohydrate; 4g
Dietary Fiber; 9g Net Carbs
Per 1/6 Recipe: 71 Calories; 4g Fat; 1g Protein; 8g Carbohydrate; 3g Dietary
Fiber; 5g Net Carbs

Baked String Beans

BAKED STRING BEANS
16 ounces frozen French-style green beans, thawed
2 strips bacon
1 teaspoon beef bouillon granules, 1 cube
1 cup hot water
1/2 teaspoon garlic salt
Pinch pepper

Put the beans in an ungreased 1 1/2-quart baking dish. Cook the bacon
until crisp, reserve 1 tablespoon of the bacon grease and set the bacon
aside. Dissolve the bouillon in the hot water then add the garlic salt and
pepper. Stir in the reserved bacon grease and pour this over the green
beans; stir well. Cover the baking dish with foil and bake at 350º for 1 hour.
Crumble and sprinkle the bacon over the top just before serving.

Makes 4-6 servings
Can be frozen

Per 1/4 Recipe: 65 Calories; 2g Fat; 3g Protein; 7g Carbohydrate; 2.5g
Dietary Fiber; 4.5g Net Carbs
Per 1/6 Recipe: 44 Calories; 1g Fat; 2g Protein; 5g Carbohydrate; 2g Dietary
Fiber; 3g Net Carbs

BOK CHOY WITH BROCCOLI

BOK CHOY WITH BROCCOLI
1 pound bok choy, about 1 medium bunch
1 pound broccoli, about 1 large bunch
1/2 cup water
2 tablespoons oil
1 clove garlic, minced
1 tablespoon fresh ginger, grated
2 tablespoons soy sauce

Cut the stalks off the bok choy and cut into 1-inch pieces. Coarsely chop the
leaves. Peel the broccoli stalks and cut into 1/4-inch pieces. Cut the broccoli
florets into bite-size pieces.

In a large skillet or wok, bring 1/2 cup water to a boil. Add the bok choy
stalks and the broccoli stalks and florets. Cover and simmer on medium-low
heat until the broccoli is bright green, 5 minutes. Uncover; cook on high heat
until the water evaporates, 2-4 minutes. Take the wok off the heat and add
the bok choy leaves, oil and garlic. Put the wok back on the heat; cook,
stirring often for 2 minutes or until the broccoli is tender-crisp. Add the
ginger and soy sauce and toss well.

Makes 6 servings
Do not freeze

Per Serving: 67 Calories; 5g Fat; 3g Protein; 5g Carbohydrate; 2g Dietary
Fiber; 3g Net Carbs

Baked Turnips

BAKED TURNIPS
1 pound small turnips
Butter, salt and pepper, to taste

Wash the turnips and trim off the stems and roots. Wrap securely in foil and
bake at 400º for 1 hour 20 minutes or until tender. Split open and season
with butter, salt, pepper and any other toppings of your choice.

Makes 4 servings
Can be frozen

Per Serving: 59 Calories; 4g Fat; 1g Protein; 6g Carbohydrate; 2g Dietary
Fiber; 4g Net Carbs

For more low carb ideas visit Linda's Low Carb Menus and
Recipes