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http://www.DiabetesNutrition.org
Low Carb Recipes
For those looking for
information on diabetes...
also visit our diabetes
nutrition resource page
The United States Department
of Agriculture maintains a database that lists the complete nutritional
profile (carbohydrates, fat, fiber, nutrients, etc.) of almost any food you
can think of. It does not list a food’s position on the Glycemic Index.
However, if a food is relatively low in carbohydrates, it is safe to assume
that it will not materially impact blood sugar or insulin levels.
Click on this link to reach the data base:
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl. (Type a food name
into the search box and press “enter”.) Use the data base to check the
nutritional profile of these recipes, or to determine whether something
you’re planning to eat will materially affect your blood sugar level. Our
“PIZZA (SOY FLOUR CRUST)” and our “CHILI” recipes show how carbohydrate
contents can be determined. Use the label on the package when it is
available. Use the USDA data base when a product label is not available.
If you have a low glycemic
(low carb) recipe that you would like to share, (or an improvement to one of
the recipes listed here) please send it to us at
mail@energywave.com. We will review it, and may make it in our test
kitchen before posting it. While it is not mandatory, we request that you
include your email address and a day or night time telephone number, so that
we can reach you if we have a question. Your name will not be posted here
(unless you ask us to include it in the recipe), and your contact
information will not be used for any purpose except to ask you a question
about your recipe.
Please note that a “serving”
of each recipe posted here has been judged to be large enough to satisfy a
typical adult.
LOW CARB RECIPES
Serves 12
INGREDIENTS:
1 3-pound canned ham
3 10 oz packages frozen asparagus spears (or 3 14.5 oz cans of cut
asparagus spears)
¼ pound of butter
1/2 cup of soy flour
1 cup heavy cream
1.5 cups (i.e., 6 oz) grated Munster cheese
Salt and pepper to taste
½ cup grated parmesan cheese.
Remove ham from can. Cut into ¼ inch thick slices.
Cook asparagus until tender (unless using canned asparagus)
Alternate layers of ham and asparagus in a 2 quart shallow baking pan.
Make a sauce:
In a medium sauce pan, melt 3/8 cup of butter on low heat. Leave sauce pan
on stove.
Add 3/8 cup of soy flour and stir.
Gradually stir in heavy cream.
Stir until sauce thickens.
Add in Munster cheese, stirring until sauce is smooth.
Spoon sauce over casserole
Sprinkle with salt and pepper.
Top with parmesan cheese.
Bake for 20 minutes in a 400 degree oven (or until top is browned).
INGREDIENTS:
Half of a 14.5 oz can of chicken broth (make sure it is a brand that has
few if any carbohydrates in it).
3 or 4 handfuls of “hot and spicy” pork rinds. (If you’re not familiar
with pork rinds, the thought of eating anything with that name
might be upsetting. However, they are just the protein that is left over
after all the fat has been rendered out of pork skin. When you
use the hot and spicy version of this product, the only thing you taste is
the spices. Pork rinds can be found in the snack aisle of
most supermarkets)
DIRECTIONS:
Pour about half a can of chicken broth into a microwave safe soup bowl.
Put the pork rinds into a plastic bag. Crush them with the heel of your
hand, or with a rolling pin. However, don’t make them so fine
that they become powder.
Dump the crushed pork rinds into the soup. Heat 2 or 3 minutes in your
microwave oven.
(If you prefer, you can make this in a saucepan on a stove).
INGREDIENTS:
1 pkg boneless chicken breasts (any size pkg is ok).
Cooked sliced ham
Sliced Swiss Cheese
Bacon
INSTRUCTIONS:
Thin breasts out with a mallet. Get them to about ½ inch thick. (Put a
piece of plastic wrap over the one you’re beating up, unless
you like to have a bunch of “chicken stuff” splashing around your
kitchen.)
Lay breast flat on a plate. Fill with one slice cooked ham and 1 slice
Swiss cheese.
Roll up. Wrap a strip of bacon around rolled breast. Use 2 tooth picks to
hold it on.
Bake at 375 for 20 minutes.
Check with knife to see whether it is done. It will probably be necessary
to cook another 5 minutes.
Don’t overcook! This is not solid chicken! The chicken is only a series of
thin strips
This recipe is a great
example of what “NO BRAINER” means. It takes no thought and almost no
time!
Ingredients:
-
Sliced Swiss Cheese
-
Sliced ham
-
Iceberg lettuce (optional)
-
Asparagus spears (optional)
Directions:
Lay one slice of ham on a
plate.
Lay one slice of Swiss Cheese over the ham. Fold the cheese, so that it is
the same length as the ham.
Roll up the ham and cheese.
Eat cold, or heat in the microwave oven for about 10 seconds.
OPTIONS:
 |
Lay one leaf of lettuce over the ham and
cheese, then roll up and eat. |
|
Instead of lettuce, lay one asparagus spear
across the ham and cheese. Then roll around the asparagus. |
|
Make a “lettuce roll up”: Lay the lettuce
on a plate. Then lay a slice of ham on it. Next, place a slice of Swiss
Cheese on the ham. Finally, roll it up.
NOTES:
If you make this as an appetizer, after rolling up all ingredients, cut
each roll up into several 2-inch pieces. Hold together with toothpicks.
You can substitute sliced pepperoni for the ham. |
INGREDIENTS:
1 head (about 3 cups) cauliflower
2 oz cream cheese
1 teaspoon salt
DIRECTIONS:
|
Cut cauliflower head into chunks |
|
Boil cauliflower about 25 minutes |
|
Drain into a colander and mash until the
water is out of it. |
|
Using an electric mixer, mix. for about 30
seconds. |
|
Add cream cheese, and salt. |
|
Mix until smooth.
INGREDIENTS:
6 large onions, sliced
½ stick of butter
Dash of salt
1 packet of sugar substitute
2 tablespoons soy flour (optional)
2-14.5 oz cans chicken broth
2-14.5 oz cans beef broth
Three tablespoons white wine (optional)
1 cup grated Swiss cheese
Pepper to taste
DIRECTIONS:
1. simmer onions in butter in a covered pot for about 20 minutes.
2. add a dash of salt and of sugar substitute to onions, and bring
temperature up to medium.
3. add flour to onions and stir well.
4. add chicken broth, beef broth, and wine to onions.
5. heat for about an hour.
6. serve grated Swiss cheese over the top of the soup.
serves 6-8 people
NOTES 1. Don’t serve immediately. Leave in refrigerator 24 hours. This
soup gets better with age. 2. To cut down on carbs, strain
soup. discard half the onions. Add the other half back in. 3. If desired,
float several saltine crackers (2 grams of carbs each) in each
bowl and then add the grated Swiss cheese.
|
INGREDIENTS |
CARBOHYDRATE COUNT |
|
(CRUST) |
|
|
1 egg |
1.22
grams |
|
3/4 cup
grated parmesan cheese |
2.8
grams |
|
1 Cup soy
flour |
33.67 grams |
|
1 pkg
(teaspoon) splenda®
artificial sweeter |
1 gram |
|
1/2 cup
water |
0 grams |
|
Vegetable
oil |
0 grams |
|
|
|
|
(BASIC
TOPPING) |
|
|
7
ounces pizza sauce (we like Ragu®). |
12 grams |
|
1/2 pound of
shredded mozzarella cheese |
7 grams |
PROCEDURE FOR MAKING CRUST
In
mixing bowl, beat 1 egg. Add dry ingredients. Add just enough water
to form a stiff dough ball (about 1/2 cup).
Rub a
12 inch pizza pan or a cookie sheet with solid shortening (butter
or Crisco), and lightly flour it. Place dough ball directly onto the pan
or cookie sheet. Cover entire pan or sheet with plastic wrap and roll
dough out until it is flat. Remove plastic wrap.
NOTE: Soy flour is not as elastic as wheat flour, and rises very little.
It does not have to be rolled into an “ultra-thin” sheet. Therefore we do
not recommend rolling the dough on a separate surface and then trying to
transfer it to a pizza pan. The rolling pin’s handles will ride on the
edges of the pan, automatically creating a sheet of dough that is the
proper thickness.
Lightly coat dough with olive or other vegetable oil (to keep it from
getting soggy).
Harden
crust by baking at 400 for 10 minutes.
Continue to make pizza, or refrigerate/freeze for future use.
PROCEDURE FOR MAKING
BASIC TOPPING:
Cover
dough with pizza sauce. Use about 6 tablespoons (which is ½ of a 14
oz jar) Add 1/2 pound of mozzarella cheese. (Use more or less, according
to taste).
Bake at 400 for 10 minutes, or until
cheese is melted.
SERVING
Cut
into 8 slices. Serve with a tossed salad and a bottle of Michelob®
Ultra beer (only 3 grams of carbs per 12 ounce bottle, and it really
tastes like beer. Hats off to Michelob!)
CARBOHYDRATES- WHOLE PIE: 58 Grams
CARBOHYDRATES-PER SLICE: 7 Grams
COMPARISON: A CONVENTIONAL PIZZA contains about 20 grams of carbs
per slice.
MAKE IT A MEAL BY ADDING THESE LOW CARB TOPPING ITEMS:
(If
you want to, you can determine the exact carb counts of the item(s) you
plan to use by clicking on our link to the USDA data base.)
 |
10
oz (1 package) “supermarket” mushrooms |
|
black olives |
|
1
large onion |
|
½
(or more) bell pepper |
|
pepperoni |
|
3
strips bacon |
|
brocolli |
WARNING:
Don’t try to lift this monster! Use a fork and knife. Don’t eat it while
wearing your tux or evening gown. Don’t eat it in front of your boss.
Etc., Etc.
|
INGREDIENTS:
6
slices of bacon
6 slices of tomato
6 large eggs
salt & pepper to taste to taste
6 teaspoons regular sour cream or salsa (Do not use “light”,
or “reduced fat” items, as they are usually high in carbohydrates.)
DIRECTIONS:
Preheat oven to 350
degrees.
Fry the bacon until it
just starts to get crisp. Remove it from the heat.
Coat the sections of a
muffin tin with solid shortening or a spray-on oil (use a 6-section tin).
Place a tomato slice
in the bottom of each section. (Cut slices in half if too big, and overlap
each half.) Circle the sides with 1 strip of bacon. Break an egg into each
section and season with salt and pepper. Bake in the oven for 20 minutes.
Loosen each egg by
running a knife around the inside of each section of the tin. Use a fork
to lift eggs from the tin and place on plates. Top with sour cream or
salsa.
Serves
3
Hint:
Place the muffin tin on a cookie sheet, in case any of the egg white drips
over the edge of the tin.
CHILI
The “secret” to this recipe is our
use of mushrooms in place of beans. Mushrooms have about 3 grams of carbs
per cup. Most beans contain between 30 and 40 grams of carbs per cup.
INGREDIENTS:
|
ITEM |
GRAMS
OF CARBS |
|
3 pounds ground beef |
0 |
|
2 cups coarsely chopped onion (ie,
2 medium onions) |
20 |
|
3 hot Italian sausages, cut into
small (about ½ inch) pieces |
6 |
|
3 cups sliced mushrooms. Use
fresh, or 3 7 z cans |
9 |
|
3 tablespoons chili powder (from
the spice section of your supermarket). Do not use “chili mix”. It
contains about 20 grams of carbs per pkg, and you will need 3
packages. |
12 |
|
½ can (14 oz) canned tomatoes (or
1 cup tomato puree) |
14 |
|
2 7oz cans green chili
peppers |
20 |
|
Total
Carbohydrates |
83 grams |
|
Serving Size-1/2 pound (3 soup ladels full) |
XXXXXXXXX |
|
Carbohydrates per ½ lb serving |
14 grams |
INSTRUCTIONS:
Put ground beef into a
very large pot, and begin to heat it (covered) on high. (Do
not drain the beef at any time).
When pot is hot, lower
heat to a “simmer” setting.
Add in onions and all
other ingredients.
Simmer (covered) 20
minutes, or until beef is completely browned.
Stir every 5 minutes.
If desired, transfer to a
casserole dish, cover with 3 cups shredded cheddar cheese, and bake at 400
until cheese melts.
SERVING SIZE: Approximately
½ pound (3 soup ladels).
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