DIJON BEEF STEW  

2 lb chuck stew meat
3 T olive oil
1/2 cup chopped onion
2 T soy flour or thickener
2 c beef broth
2 T dijon
1/2 lb mushrooms
1 T butter
1/4 c dry red wine

Dredge beef with flour. Saute in hot oil in Dutch oven. Add onions and cook til onions done and beef browned. Add broth and mustard. Simmer, partially covered for 2-3 hours til meat tender. Saute mushrooms in butter for 5 min, and add wine. Bring to boil and add to stew.

(Serves 4 @ 8 carb, 1 fiber (7 NET carbs), 666 Calories, 50 fat, 44 protein

2 small zucchini
2 T oil
1 garlic clove
1 c diced tomatoes
1 t oregano
1/2 lb. cooked Italian sausage
s&p
1/4 c grated parmesan

Slice zucchini into ribbons, using vegetable peeler and turning as you go. Saute zucchini in oil til soft and edges are clear. Add s&p. Meanwhile, heat 1 T oil in pan, add garlic. Saute, then add tomatoes and oregano. Simmer few minutes, stir in sausage. Serve sauce over zucchini; sprinkle with parmesan.

Serves 2 @ 12 carb, 4 fiber (8 NET carbs), 492 Calories, 39 fat, 17 protein

1 lb chuck beef stew
1 T butter
1/2 t curry
dash cinnamon, cardamom & pepper
1 c canned coconut milk (8)
1/2 c red pepper
1 t paprika
1 garlic clove

Brown meat and garlic in butter, then add spices and stir fry few minutes. Add red pepper and coconut milk. Reduce heat and simmer til done (2-3 hours, add water if necessary.)

Serves 3 @ 5 carb, 1 fiber (4 NET carbs), 507 Calories, 42 fat, 26 protein

1 lb. pork tenderloin
1 onion
"Sweet BBQ Sauce" recipe

Heat oil in Dutch oven, add salt & pepper. Cut pork loin in half to fit in pot, and sear pork on all sides. Add a sliced onion and 2 cups water. Simmer, covered, about 2 hours, turning occasionally. When tender, remove meat and shred with two forks, pulling in opposite directions. Discard cooking water. Add as much bbq sauce as you need and serve.

Difficult to figure carb counts. For 1 lb pork and 1/4 cup onion (most of the onion is discarded with the water), TOTALS are: 3 carb, 1 fiber (2 NET carbs), 560 Calories, 16 fat, 96 protein. Divide by the number of servings you get and add the nutritional counts for whatever BBQ sauce you use.

3 T oil
2 lbs round steak, 1" thick
1/4 cup Atkin's bake mix
1 env. Dry Lipton's Onion Soup Mix
1/2 t garlic powder
8 oz can Hunt's tomato sauce
water

Preheat oven to 350. Heat oil in heavy fry pan. Pound steak on both sides with heavy meat mallet, and cut into serving size pieces. Combine bake mix and garlic and pound into meat pieces. Fry in hot oil til browned on all sides. Layer in 13x9x2 baking dish and sprinkle soup mix over meat. Mix tomato sauce and 1/4 cup water and pour over all. Cover tightly with foil. Bake 2-3 hours til tender. Check each hour, will need to add water.

Serves 4 @ 12 carbs, 1 fiber (11 NET carbs), 600 Calories, 40 fat, 48 protein

You could probably cut the carbs by using powdered beef broth, minced onions and spices instead of the Lipton's Onion Soup Mix. One envelope has 34 carbs.

LEMON DIJON CREAM SAUCE:
2 t butter
1 T lemon juice
1 T dijon
1/2 c heavy cream (may need more)

Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Saute pork in oil few minutes until done. Remove from pan, make sauce in same pan. Return pork slices to pan to reheat and cover with sauce.

SAUCE: Melt butter. Add lemon juice and dijon and mix. Stir in heavy cream, 1/4 cup at a time, til right consistency.

Serves 2 @ 3 carb, trace fiber, 451 Calories, 32 fat, 37 protein

We could eat this every week (and sometimes do!)

3/4 lb pork tenderloin

SWEET BBQ SAUCE:
1 cup tomato sauce
3 T worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Splenda

Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Saute pork in oil few minutes until done. Remove from pan. Top with BBQ sauce and serve.SAUCE: Combine all ingredients and cook over low heat for 10 min.

Serves 2 (1/2 the pork and 1/4 cup BBQ sauce each) @ 4.8 NET carbs, 230 Calories, 6 fat, 37 protein.
Total BBQ Sauce (1 cup): 23 carbs, 3 fiber (20 NET carbs), 105 Calories, trace fat, 4 protein.

1 lb pork tenderloin

SWEET & SOUR SAUCE
3/4 cup water
1/3 cup ketchup (unsweetened)
1/3 cup vinegar
1 T soy sauce
3/4 cup Splenda
xanthan gum (about 1 t)

Cut the pork into 3/4" slices and pound until thin. Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning. Saute pork in oil few minutes until done. Remove from pan. Top with Sweet & Sour sauce and serve (over Faux Rice).
SAUCE: Combine water, ketchup, vinegar and soy. Heat til boiling. Add guar gum to thicken. Take off heat and stir in Equal. Pour over meat.

Serves 2 (1/2 the pork and 1/4 cup S&S Sauce each) @ 7.5 carbs, trace fiber, 235 Calories, 6 fat, 36 protein.

TOTAL S&S SAUCE(1 cup): 30 carb, trace fiber, 122 Calories, trace fat, 1 protein.

If you can cut the Splenda, or use liquid Splenda, it will reduce the carbs significantly

POT ROAST  

SAUSAGE/CHICKEN CREPES  

2 T butter
1/4 lb. sausage, cooked & finely chopped
1 cooked chicken breast, shredded
1/4 cup chopped onion (3.7)
1 stalk chopped celery (1.6)
1 T dijon mustard (2.7)
2 t mixed herbs (your choice) (2)
3 Dottie's crepes (2.1)
double portion of Creamy Cheese Sauce

Melt butter in pan. Saute onion and celery til soft, but still crunchy. Mix in other ingredients up to crepes and heat through. Stir in one portion of cheese sauce. Divide mixture among the three crepes and roll up. Place seam side down on plate, top with remaining portion of cheese sauce. (Can heat in microwave if necessary).

Serves 3 @ 8 carb, 1 fiber (7 NET carbs), 872 Calories, 74 fat, 39 protein (counts include the crepes and cheese sauce)

FILET WITH MUSTARD SAUCE  

1 lb filet (or enough for two)
olive oil
1/4 cup white wine
1/4 cup beef broth
1/4 cup water
1 T coarse-grained mustard
1 t butter

Heat oil in heavy skillet til hot. Season filet with salt & pepper and garlic powder. Cook filets 4 min each side for rare. Remove from pan and let stand on cutting board, tented loosely with foil. Deglaze skillet with white wine over moderate heat. Add broth and water and boil til reduced. Remove from heat and whisk in mustard, butter, and juices from cutting board. Thinly slice filets and arrange on plates. Pour sauce over.

Serves 2 @ 1.1 carb, trace fiber, 686 Calories, 54 fat, 42 protein

This was wonderful! Filets are expensive so this is an occasional treat for us. Take the meat out of the pan BEFORE it's done the way you like, as it continues to cook while sitting on the cutting board.

SHREDDED BEEF  

2 lbs stew meat (chuck)
1 1/2 cups water
2 cloves garlic
2 t chili powder
1 t vinegar
2 t oregano
1 t cumin
salt & pepper

Brown beef in oil. Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer til very tender. Uncover and boil until liquid almost evaporated. With 2 forks, shred meat.

Serves 4 @ 2.2 carbs, 1 fiber (1.2 NET carbs), 483 Calories, 36 fat, 36 protein.

Can mix with bbq sauce and serve over Atkins Rolls, or top with grated onion, shredded jack cheese and salsa. (Carbs for these items NOT included above)

I use chuck because it is the most tender and moist stew. Also, I couldn't manage the 2 forks, so I just "squished" the beef between my fingers til it shredded!

PORK & PEPPER STIR FRY  

1 lb pork tenderloin
1/4 c soy sauce
2 T lime (or lemon) juice
2 crushed garlic cloves
1 t EA. oregano and thyme
1 t Brown Sugar Twin (or splenda)
2 T olive oil
1 cup red pepper, cut in thin strips
2 oz. mushrooms
dash hot red pepper

Cut tenderloin into 3" lengths. Cut each piece into 3/8" "sticks". Combine soy, lime, garlic, oregano, thyme and red pepper and marinate pork. Remove pork and drain WELL. Stir sweetener and not/Starch into marinade and reserve. Heat oil in pan and stir fry pork 2-3 min til browned. Remove pork from skillet. Stir fry peppers 3 min. Add mushrooms, then reserved marinade. Stir few seconds til thickens, then return pork to skillet to heat. Good with Faux Rice.

Serves 3 @ 8 carbs, 2 fiber (6 NET carbs), 301 Calories, 14 fat, 34 protein

This was really good - the pork was so tender!

CROCKPOT TERIYAKI STEAK  

1 lb boneless chuck steak
1/2 c soy sauce
1 t ground ginger (1.3)
2 T oil
1 T Splenda (1.5)
1 clove crushed garlic (.9)

Cut steak into 1/8" thick slices. Combine remaining ingredients in bowl. Place meat in crockpot, pour over sauce and stir. Cover and cook low heat 8 hours. Serve with Faux Rice.

Difficult to produce nutritional counts as most of sauce is not used.
Total Sauce: 12 carb, 1 fiber, 344 Calories, 28 fat, 15 protein
Total Meat: 0 carbs, 945 Calories, 71 fat, 71 protein

Someone tried this and found it way too salty - you might want to cut the soy sauce if you don't tolerate salt.

ETHIOPIAN BEEF & PEPPERS

1/2 sm can green chiles
2 cloves garlic, chopped
1/2 tsp EA: cardamon, turmeric, cinnamon, cloves, Old Bay
3/4 cup red wine
1 lb beef, cut into 1/2" strips (sirloin, chuck, etc.)
1/2 cup onion, chopped
1 red or green pepper, cut in strips

Puree chiles with garlic, spices and wine. Brown beef in hot oil. Remove from pan. Saute onion in a little oil, then add peppers, and saute few minutes. Add chile puree and bring to boil. Return meat to pan and mix with sauce. Reduce heat, cover pan, and simmer 1 1/2 hours. Check frequently, and add water as needed.

Serves 2 @ 12 carb, 3 fiber (9 NET carbs), 584 Calories, 35 fat, 38 protein

PINEAPPLE PORK STIR FRY

1 lb pork tenderloin
1 T olive oil
1 red pepper, cut in strips
1/2 cup white wine
1 tsp ginger
1 tbsp green chiles
1/8 tsp cinnamon
1 tbsp chopped fresh cilantro (used dried)
8 oz bamboo shoots
1/2 cup pineapple syrup*

Slice tenderloin and pound each slice flat. Saute in oil few minutes til done and remove from pan. Saute red pepper in little oil til crisp-tender. Reduce heat; add in rest of ingredients. Simmer til warm and serve sauce over pork.

Serves 3 @ carb 5, fiber 2, (NET carbs 3), cal 282, fat 11, sat fat 6.5)

PINEAPPLE SYRUP:
1/2 cup water
1 tsp pineapple extract
1/2 Tsp liquid splenda (or 1/2 cup granular)
1/4 tsp guar gum

Heat water, extract and splenda til boiling. Add guar gum and let stand. It thickens a LOT. (0 carbs with liquid; if you have to use granular, it would be 12 carbs, which may bring the total too high).

ASIAN CROCKPOT STEAK

1/2 tbsp olive oil
1 lb beef round, cut into stir fry strips
1/4 cup onion, chopped
1 garlic clove, minced
1 cup of bok choy, sliced or shredded
1 1/2 cups beef broth
1/4 cup soy sauce
1/2 t ground ginger
1 1/2 tbsp not/Starch (or guar gum - thickener)
2 cups broccoli, cooked

Saute meat in oil. Put in crockpot. Add other ingredients (except thickener and broccoli). Cover and cook on low for 10 hours. Pour meat and sauce into pot, bring to a boil and add thickener. Stir in cooked broccoli and serve.

Serves 3 @ 8 carb, 3 fiber, (NET 5 carbs), 17 fat, 36 protein, 329 cal

The meat just fell apart!

PORK W/ORANGE MUSTARD SAUCE

1 lb pork tenderloin
1/2 cup green onions, sliced
1/3 cup sugar free orange syrup
1 1/2 tbsp soy sauce
1 1/2 tbsp dijon
1/2 tsp garlic powder
1/4 tsp guar gum

Slice tenderloin into 3/4" slices and pound til thin. Saute pork slices in pan in oil for few minutes on each side til done. Remove from pan. Stir sauce ingredients together and pour into pan to heat. Return pork to pan and spoon sauce over.

Serves 3 @ 2 carb, 1 fiber, (NET 1 carb), 199 cal, 6 fat, 33 protein.

BBPD'S CAULIFLOWER HAM CASSEROLE

1/2 lb ham
1/2 bag frozen cauliflower (or mix with broccoli)
1 1/2 cups taco cheese, shredded
1 egg
3/4 cup heavy cream
1 Tbsp minced onion
1 tsp garlic powder

Preheat oven 325. Microwave cauliflower 4 minutes. Mix with all other ingredients. Spoon into casserole dish and bake 40 min.

Serves 2 @ 7 carb, 1 fiber, (NET 6 carbs), 756 Calories, 67g Fat, 33g Protein

CAULIFLOWER & HAM GRATIN

1 lb frozen cauliflower, thawed
2 cups cooked ham, cubed
1/2 tsp ground nutmeg
1 cup crushed pork rinds
2 tbsp butter
2 tbsp shredded cheddar
1 recipe Creamy Cheese Sauce

Preheat oven 400. Spray 11x7" baking dish and spread cauliflower. Sprinkle with ham. Make cheese sauce and pour over. Cut butter and cheese into pork rinds until crumbly (I used food processor) and sprinkle on top. Bake 25 minutes til bubbly.

Serves 4 @ 8 carb, 3 fiber (5 NET carbs), 472 Calories, 35 fat, 28 protein (includes cheese sauce)

This is very similar to, but even better than, the one on the left.

PINEAPPLE BEEF STIR FRY

1 lb beef sirloin, cut in strips
1/2 tsp NotStarch
1 tbsp soy sauce
1 red pepper, cut in slices
1 clove garlic, crushed
1 cup pea pods
1 cup broccoli
oil
Sauce: 1/4 cup tomato sauce
2 tbsp splenda
1 tbsp soy sauce
1 tsp worcestershire sauce
1/2 tsp pineapple extract

Dissolve NotStarch in 1 Tbsp soy sauce. Add beef and toss to coat. In bowl, combine sauce ingredients. In frying pan, heat 2 T water and saute peppers, broccoli, pea pods and garlic 3-4 min til crisp-tender. Remove from skillet. Heat oil in skillet and add beef, 1/2 at a time, and stir fry 2-3 min til outside no longer pink. Return veggies and all beef to skillet and add sauce. Cook minute or two til all heated.

Serves 3 @ 9 carb, 2 fiber, (NET 7 carbs), 356 cal, 22 fat, 30 protein.

I've never been successful stir frying beef and having it come out tender, so I used chuck and cooked like beef stew for 2 hours, then froze it. When I was ready to make this, I defrosted beef, and cooked broccoli and pea pods in microwave. I then cooked peppers and garlic, stir in beef and veggies and added sauce. It tasted great.

OSSO BUCO (VEAL SHANKS)

4- 2 1/2" thick veal shanks (12 oz ea)
1/8 cup protein powder
2 T butter
2 T olive oil
1 cup finely chopped onion
2 minced garlic cloves
1 cup white wine
1/2 cup chicken broth
1/4 tsp rosemary

Heat oven 325. Coat shanks with flour. Heat butter and oil in pan over med. heat. Add shanks and brown 3-4 min per side. Remove from pan. Add onion and garlic and saute 4-5 min til onion translucent. Add wine, bring to gentle boil, scraping up browned bits. Boil 5 min. til liquid reduced by half. Add broth, rosemary, salt and pepper. Arrange shanks in casserole with tight fitting lid and pour onion/wine mixture over. Cover, bake 2 hours til meat tender.

Serves 4 @ 5 carb, 1 fiber, (NET 4 carbs), 579 Calories; 25g Fat

I couldn't find veal shanks, so I used beef shanks and this was really good. I also didn't have casserole with tight lid, so I covered casserole with foil, then put on lid.

COUNTRY PORK RIBS (Lucy Lou)

two packages Country style Pork Ribs
8 oz can tomato sauce
1/4 cup vinegar
2 tbsp worcestershire
1 tbsp dry mustard
1/2 tsp chili powder
2 tbsp splenda

Brown ribs in frying pan, then put in crockpot. Mix bbq sauce ingredients and pour over ribs. Cook on low 10 hours.

I added a little guar gum to the sauce to thicken a little, but it was pretty loose (but tasty). We got four servings of meat, with lots of sauce left over. Carbs are hard to determine since you don't actually consume a lot of the sauce. You can substitute any other bbq sauce. The meat just fell off the bones and was great!

BEEF ROLL UPS

2 lbs beef round, 1/4" thick
1/2 cup fresh basil, minced
2 oz roasted red peppers (jar)
1/4 cup parmesan cheese
6 slices prosciutto-very thin
2 cloves garlic
1/4 cup onion, sliced
2 cups tomato sauce

Pound beef til very thin. Sprinkle with salt and pepper. Distribute cut up red peppers on each slice. Put slice of proscuitto on top, then top with basil and parmesan. Roll tightly. Heat little oil in pan and saute garlic and onion. Add steak rolls and brown on all sides. Remove steak rolls and place in baking dish with garlic and onion. Cover with tomato sauce. Cover pan tightly with aluminum foil and bake at 300 for 1 1/2 hours.

Serves 4 @ 9 carbs, 2 fiber (7 NET carbs), 539 Calories, 31 fat, 52 protein

These were so tender and very elegant.

SPINACH & HAM CREPES

Dottie's Crepes (use 4)

Filling:
1 Tbsp butter
1/4 cup onion, chopped
1/2 pkg fresh spinach
1/2 cup cheddar, shredded
1/2 tbsp dijon mustard
dash salt & nutmeg

Saute onion in butter til soft. Add spinach and cook til moisture evaporated. Stir in remaining and heat. Fill crepes and roll up.

Ham Sauce:
1 Tbsp butter
1 tbsp soy flour
1/4 cup light cream
1/4 cup water
1 tsp dijon mustard
4 oz ham, chopped

Melt butter, stir in flour. Add cream and water, and mustard, stirring til thickened. Add ham. Serve over crepes.

Serves 2 (2 crepes each), including Dottie's crepes: 6.7 carbs, 1 fiber (5.7 NET carbs), 41 fat, 23 protein, 480 cal.

This is really not a lot of trouble, especially if you make the crepes ahead. I freeze them between layers of wax paper in a ziplock bag and just defrost before using.

GRILLED ORANGE GLAZED STEAK

1 lb filets
1/2 cup SF orange syrup
2 T worcestershire sauce
2 cloves garlic, minced
1/2 tsp oregano flakes
1/4 tsp salt

Pierce steak on all sides with a fork. Combine all ingredients in zip lock bag or shallow dish. marinate steak at least 6 hours or overnight, turning steak occasionally. Grill, broil, or pan saute.

Serves 4. Only carbs come from worcestershire and most of that is discarded with marinade.

t=teaspoon

T=tablespoon

SF=sugar free 

AS=artificial sweetener 

 FF-fat free