1001 Low-Carb Recipes Part 35

Yield: 6 servings 6 servings If you consumed all of the marinade, each serving would have 3 grams of carbohydrate and a trace of fiber, but of course, you drain the marinade off. I'd count no more than 1 gram of carbohydrate per serving, and I suspect that's a generous estimate; 30 grams of protein. a.n.a.lysis does not include Cilantro Chimichurri.

Steak Diane 12-ounce (340 g) steak, inch (1.3 cm) thick-Use rib eye, sirloin, strip, or whatever you like.

2 tablespoons (28 g) b.u.t.ter 3 scallions, finely minced 1 tablespoon (3.8 g) minced parsley 1 teaspoons minced garlic 1 tablespoon (15 ml) brandy 2 tablespoons (30 ml) dry sherry 1 teaspoons Worcesters.h.i.+re sauce In a heavy skillet over medium-high heat, saute the steak in the b.u.t.ter-figure 5 to 6 minutes per side. While that's happening, mince up the scallions and parsley.

When the steak is done to your liking, remove it to a platter and keep it warm.

Turn the heat down to medium. Add the scallions, parsley, and garlic and saute in the b.u.t.ter for a minute or so. Add the brandy, sherry, and Worcesters.h.i.+re sauce, turn the heat back up, and boil hard while stirring to sc.r.a.pe any nice brown bits off the bottom of the pan. Let it boil for a minute or so to reduce, pour it over the steak, and serve.

Yield: 2 servings 2 servings Each with 3 grams of carbohydrates and 2 grams of fiber, for a total of just 1 gram of usable carbs and 25 grams of protein.

Uptown Chuck 2 to 2 pounds (910 g to 1.1 kg) boneless chuck steak, 1 to 2 inches (4 to 5 cm) thick 2 teaspoons meat tenderizer cup (120 ml) canola oil cup (60 ml) soy sauce cup (120 ml) dry red wine 1 tablespoon (6 g) grated ginger 2 teaspoons curry powder 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) teaspoon pepper 1 teaspoon hot pepper sauce Sprinkle half the tenderizer over one side of the steak, pierce it all over with a fork, turn it, and repeat with the rest of the tenderizer. This one works best with a shallow, flat, nonreactive pan. Place the steak in the pan. Mix everything else together, reserving some marinade for basting. Pour the rest over the steak and then turn the steak over to coat both sides with the marinade. Stick the whole thing in the fridge and let it marinate, turning it over when you think of it, for at least several hours, and overnight is even better.

Start a charcoal fire or preheat a gas grill. Once you have your grill going and your coals are white or your gas grill is heated, grill the steak for about 12 minutes per side or to your liking, basting a few times with the reserved marinade and using a clean utensil each time you baste. Slice across the grain and serve.

Yield: 6 servings 6 servings 3 grams of carbohydrate per serving, but again, that a.s.sumes you consume all of the marinade. I'd count no more than 1 gram per serving; 25 grams of protein.

Steak with Brandy-Stilton Cream Sauce This is decadent beyond belief and absolutely magnificent. Stilton, if you haven't tried it, is a very strong blue cheese from England. If you can't find it, use whatever blue cheese you've got kicking around, and I'm sure it will be fine.

1 pound (455 g) beef rib eye steak, 1 inches (3 cm) thick (or use any tender, broilable cut) 1 tablespoon (15 ml) olive oil 2 tablespoons (30 ml) brandy cup (120 ml) heavy cream 2 ounces (55 g) Stilton cheese, crumbled In a big, heavy skillet over medium-high heat, start pan-broiling the steak in the olive oil. About 6 minutes per side is right for my tastes, but do it to your preferred degree of doneness. When the steak is done, remove to a platter and keep t warm!

Remove the pan from the heat and carefully pour in the brandy. Return the pan to the stove and stir the brandy around, dissolving all the brown bits stuck to the skillet. Now pour in the cream and stir. Add the Stilton and stir until it's melted and the sauce smoothes out. Pour over the steak and serve.

Yield: 3 servings 3 servings Each with 26 g protein; 1 g carbohydrate; 0 g dietary fiber; 1 g usable carb.

Costa Brava Steak I was surprised that this traditional, anchovy-based Spanish sauce was not particularly fishy-just rich, mellow, and complex.

12 to 16 ounces (340 to 455 g) steak, to inch thick (1 to 2 cm)-rib eye, sirloin, strip, anything tender and fit for broiling [image]cup (50 g) sh.e.l.led walnuts 3 anchovy fillets teaspoon red wine vinegar or sherry vinegar [image]cup (80 ml) olive oil Start the steak broiling as close as possible to the heating element. Set your timer to remind you when to turn it-for a steak -inch (1 cm) thick, 5 minutes per side is about right for my tastes.

While the steak is broiling, put the walnuts, anchovies, and vinegar in a food processor with the S-blade in place. Pulse to chop everything together-unless your machine is smaller than mine, the mixture will end up out against the walls of the processor bowl pretty quickly!

Sc.r.a.pe down the sides of the processor to get the mixture back into the path of the blade. Put the top back on, turn the processor on, and slowly pour in about half of the olive oil. If necessary, sc.r.a.pe down the sides of the processor again at this point and then turn it back on and add the rest of the oil.

When both sides of the steak are done, spread this sauce over the steak. Turn the broiler to low, put the steak back under it for just a minute and then Yield: The number of servings will depend on the size of your steak The number of servings will depend on the size of your steak a.s.suming a 12-ounce (340 g) steak, I'd call it 2 servings, each with 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 31 grams of protein.

Portobello Fillets Here's a very simple way to make those wonderful but pricey little fillets mignon seem bigger, while impressing the heck out of your company. Add a big tossed salad and a loaf of crusty bread for the carb eaters, and you've got an elegant meal that takes practically no work.

4 fillets mignon, about 5 ounces (140 g) each 4 large portobello mushrooms 1 cup (240 ml) balsamic vinaigrette dressing Olive oil for brus.h.i.+ng Lay the portobellos in a shallow baking dish, gill-side up, and pour the balsamic vinaigrette over them. Turn them over once or twice to make sure they're thoroughly coated in the dressing and then let them sit for 10 to 15 minutes.

Okay, now you're going to mult.i.task: Heat the broiler to high and brush the steaks with a little olive oil. Also heat up an electric tabletop grill.

Start the fillets broiling close to the heat-I'd probably give them about 5 to 5 minutes per side, but cook them to your own preference. When you turn them over, put the marinated mushrooms in the electric grill. Let them cook for about 5 minutes. Your steak and your mushrooms should be done right about the same moment!

Put each mushroom on a plate and put a fillet on top of each. Serve piping hot.

Yield: 4 servings 4 servings Each with 28 g protein; 9 g carbohydrate; 2 g dietary fiber; 7 g usable carbs. However, this a.n.a.lysis a.s.sumes you consume all of the balsamic vinaigrette, while in actuality some will be left in the dish you marinated the mushrooms in. So you'll actually get fewer carbs than this.

Feel free to cut a larger steak into individual portions to serve on your mushrooms, if you prefer. Those fillets just come exactly the right size. Do, however, use a good thick steak for this-at least 1 inches (3 cm).

Ginger Marinated Chuck I have a yummy pot roast recipe that calls for tomatoes, cider vinegar, and ginger, so this idea was a natural.

2 pounds (910 g) boneless chuck, 1 to 2 inches (4 to 5 cm) thick 2 teaspoons meat tenderizer cup (60 ml) Dana's No-Sugar Ketchup (page 463) cup (60 ml) vinaigrette dressing (I use Paul Newman's.) 2 tablespoons (3.8 g) Splenda teaspoon blackstrap mola.s.ses 2 teaspoons grated ginger teaspoon salt 1 tablespoon (15 ml) water 1 tablespoon (15 ml) cider vinegar teaspoon soy sauce First, sprinkle a teaspoon of tenderizer over one side of the meat, pierce it all over with a fork, flip it over, and repeat with the rest of the tenderizer. Now put the meat in a large resealable plastic bag or in a shallow, nonreactive pan. Mix together everything else and reserve some of the mixture for basting. Pour the rest over the meat. If you're using a resealable plastic bag, press out the air and seal it. Either way, turn the chuck steak over once or twice to make sure it's coated with the marinade. Stash it in the fridge and let it marinate for at least several hours, and overnight is better.

When it's time to cook, get the grill going, setting your gas grill to medium or letting your charcoal get a good coat of ash. Pull your steak out of the marinade and grill it for about 10 minutes per side, basting frequently with the reserved marinade and using a clean utensil each time.

Yield: 6 servings 6 servings Each serving will have 3 grams of carbohydrate-again, that's if you consume all of the marinade. I'd count no more than 1 gram of carbohydrate per serving and 24 grams of protein.

Orange Tequila Steak Here's a Southwestern twist for your steak.

1 pound (455 g) beef steak-Rib eye is my choice, but sirloin or T-bone should do fine.

3 cloves garlic cup (60 ml) lemon juice cup (60 ml) lime juice 1 ounces (45 ml) tequila 1 teaspoons chili powder 1 tablespoon (1.5 g) Splenda 1 teaspoons dried oregano 3 tablespoons (45 ml) olive oil teaspoon orange extract Throw the steak in a big resealable plastic bag. Mix together everything else, reserving some liquid for basting, and pour the rest into the bag. Seal the bag, pressing out the air as you go. Turn the bag to coat the steak and then throw it in the fridge and let the steak marinate for at least a few hours, and a whole day is fine.

Pull the steak out of the fridge and pour off the marinade. Now you get to decide-outside on the grill or inside in the broiler? Either way, grill or broil your steak fast, close to high heat (but if you're using a charcoal grill, keep down flare-ups; they char, not cook). If your steak is 1 inch (3 cm) thick (that's how I have the meat guys cut mine), about 6 to 6 minutes per side will be right for medium to medium-rare. Baste at least 2 or 3 times with the reserved marinade during cooking-using a clean utensil each time you baste.

Yield: 2 to 3 servings 2 to 3 servings a.s.suming 3, each will have 26 g protein; 6 g carbohydrate; 1 g dietary fiber-but this a.s.sumes you consume all of the marinade, which you won't. I'd guess no more than 3 g per serving. a.n.a.lysis does not include any side Carne Asada Steak Carne asada is Spanish for "grilled beef"-well, actually, "meat," but beef is a.s.sumed. It's a Mexican and Southwestern specialty. I don't know how authentic my version is, but it sure tastes good, especially with an ice-cold light beer.

2 pounds (910 g) boneless round steak or chuck, 1 to 2 inches (4 to 5 cm) thick 2 teaspoons meat tenderizer cup (120 ml) red wine vinegar cup (60 ml) olive oil 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) 1 tablespoon (15 ml) soy sauce 2 cloves garlic, crushed 2 teaspoons ground or rubbed sage teaspoon salt 1 teaspoon dry mustard 1 teaspoon paprika 2 jalapenos, minced Sprinkle one side of the meat with 1 teaspoon of the tenderizer and pierce it all over with a fork. Turn it over and treat the other side the same way with the second teaspoon of tenderizer. Put the meat in a large resealable plastic bag or in a shallow, nonreactive pan. Mix together everything else (wash your hands after handling those jalapenos!). Reserve some marinade for basting and pour the rest over the meat. If you're using a bag, press out the air, seal it, and turn it a few times to coat the meat; if you're using a pan, turn the meat over once or twice to coat. Put the meat in the refrigerator and let it marinate for at least several hours-overnight is better-turning it now and then.

When dinnertime rolls around, start your grill and let your charcoal burn down to the well-ashed stage or set your gas grill to medium. Grill your steak for about 10 minutes per side, basting frequently with the reserved marinade. Use a clean utensil each time you baste. If you'd like, you can put the leftover marinade in a microwavable bowl or in a saucepan and either microwave it until it's boiled for a minute or bring it to a boil on the stove and then serve it as a sauce.

Yield: 6 servings 6 servings If you do use the leftover marinade as a sauce and eat all of it, each serving will have 3 grams of carbohydrate, and a trace of fiber, for a usable carb count of 3 grams; 29 grams of protein.

Marinated Sirloin 1 to 2 pounds (680 to 910 g) sirloin steak, 1 inch (2.5 cm) thick 1 cup (240 ml) water cup (120 ml) soy sauce 3 tablespoons (45 ml) Worcesters.h.i.+re sauce medium onion, finely minced 1 tablespoons (23 ml) balsamic vinegar tablespoon wine vinegar 1 tablespoons (22.5 ml) lemon juice 1 tablespoon (15 ml) spicy brown or Dijon mustard 2 cloves garlic, crushed Combine everything but the steak in a large measuring cup or bowl with a pouring lip. This is your marinade.

Place the steak in a large, resealable plastic bag, pour in the marinade, and seal the bag. Place it in a flat pan (in case the bag springs a leak) and stick the whole thing in the fridge for at least several hours or overnight if you have the time.

About 15 minutes before you're ready to cook, remove your steak from the bag and preheat the broiler or grill. Broil or grill it to your liking.

Yield: Figure at least 4 servings from a 1-pound (680 g) steak, and 5 or 6 servings from a 2-pounder (910 g). Figure at least 4 servings from a 1-pound (680 g) steak, and 5 or 6 servings from a 2-pounder (910 g).

There are a few grams of carbs in the marinade, but since you discard most of it, there's less than 1 gram of carbohydrates added to each serving, no fiber, and no protein. Each serving of steak has no carbohydrates, no fiber, and about 25 grams of protein.

Smoky Marinated Steak This has a subtle but great smoky flavor that really enhances the meat.

1 pound (455 g) T-bone steak at least 1 inch (2.5 cm) thick (Sirloin or rib eye would do too.) 1 tablespoon (15 ml) liquid smoke flavoring (Most big grocery stores carry this.) 1 teaspoon salt or Vege-Sal 1 clove garlic, crushed 1 dash pepper 1 teaspoon olive oil [image]teaspoon onion powder cup (60 ml) water Put the steak in a resealable plastic bag. Mix together everything else, reserving some marinade for basting. Pour the rest into the bag and seal, pressing out the air as you go. Turn the bag once or twice to coat and throw the steak in the fridge for a few hours at least, and a day won't hurt a bit.

When dinnertime rolls around, preheat the broiler. Pull out the steak and pour off the marinade. Broil very close to a high broiler-for a steak about 1 inches (3 cm), I like about 6 minutes per side, but do it to your liking. Baste halfway through cooking each side, using the reserved marinade and a clean utensil each time.

Yield: 3 servings 3 servings Each with 23 g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Steak Au Poivre with Brandy Cream This dish is for black pepper lovers only!

pound (340 g) tender, well marbled steak (such as rib eye or sirloin), to inch (1 to 2 cm) thick 4 teaspoons coa.r.s.e cracked pepper 1 tablespoon (14 g) b.u.t.ter 1 tablespoon (15 ml) olive oil 2 tablespoons (30 ml) brandy 2 tablespoons (30 ml) heavy cream Salt Place the steak on a plate and sprinkle half of the pepper evenly over it. Using your hands or the back of a spoon, press the pepper firmly into the steak's surface. Turn the steak over and do the same thing to the other side.

Add the b.u.t.ter and oil to a large, heavy skillet over high heat. When the skillet is hot, add the steak. For a -inch (1 cm) thick steak, 4 minutes per side is about right; go maybe 5 minutes for a -inch (2 cm) thick steak.

When the steak is done on both sides, turn off the heat, pour the brandy over it, and light it on fire.

When the flames die down, remove the steak to a serving platter and pour the cream into the skillet. Stir it around, dissolving the meat juices and brandy into it. Season lightly with salt and pour it over the steak.

Yield: 2 servings 2 servings Each with 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 25 grams of protein.

Platter Sauce for Steak Make this with the drippings when you're pan-broiling a steak (cooking it in a hot, dry skillet).

2 tablespoons (28 g) b.u.t.ter 1 teaspoon dry mustard teaspoon Worcesters.h.i.+re sauce teaspoon salt or Vege-Sal teaspoon pepper After pan-broiling a steak, pour off most of the grease. Melt the b.u.t.ter in the pan and then stir in the mustard, Worcesters.h.i.+re sauce, salt, and pepper, stirring it around so you sc.r.a.pe up the nice brown bits from the pan.

Let it bubble a minute, pour it over the hot steak, and serve.

Yield: This is about enough for a 1-pound (455-g) steak This is about enough for a 1-pound (455-g) steak 1 gram of carbohydrates, no fiber, and no protein.

Cube Steaks in Gravy 1 pounds (680 g) cube steaks 1 tablespoon (15 ml) olive oil 1 medium onion, sliced 8 ounces (225 g) sliced mushrooms 3 cups (710 ml) beef broth 1 tablespoon (15 ml) beef bouillon concentrate Guar or xanthan In a big, heavy skillet, heat the oil and brown the steaks on both sides.

Put the onion and mushrooms in a slow cooker.

In a bowl, stir the broth and bouillon and pour the mixture over the vegetables. Place the steaks on top. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

When the time's up, remove the steaks and thicken the sauce with guar or xanthan to your liking.

Yield: 6 servings 6 servings Each with 29 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

Swiss Steak Here's a no-work version of this old-time favorite.

1 large onion, sliced 3 pounds (1.4 kg) beef round 1 tablespoon (15 ml) beef bouillon concentrate 8 ounces (240 ml) vegetable juice (such as V8) 2 stalks celery, sliced Guar or xanthan (optional) Place the onion in a slow cooker. Place the beef on top.

In a bowl, stir the bouillon into the vegetable juice. Pour the mixture over the beef. Scatter the celery on top. Cover the slow cooker, set it to low, and let it cook for 8 to 10 hours.

When the time's up, thicken the juices with guar or xanthan, if desired. Serve over Fauxtatoes (page 209).

Yield: 8 servings 8 servings Each with 35 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable carbs. a.n.a.lysis does not include Fauxtatoes.

Beef Burgundy This is a handy one-dish company meal. Put it together on a Sat.u.r.day morning, and it will cook happily by itself all afternoon.

2 pounds (910 g) boneless beef round or chuck, cut into 2-inch (5-cm) cubes cup (60 ml) olive oil 1 cup (240 ml) dry red wine teaspoon guar or xanthan 1 teaspoons salt or Vege-Sal 1 teaspoon paprika 1 teaspoon dried oregano 1 big onion, sliced 8 ounces (225 g) mushrooms, wiped clean with a damp cloth 2 green peppers, cut into chunks Preheat the oven to 250F (120C, or gas mark ).

Put the oil in a heavy skillet over medium-high heat and brown the beef in the oil.

Put the browned beef in a 10-cup (2.8-L) ca.s.serole dish with a lid.

Combine the wine and guar in the blender, blending for 10 seconds or so, and then pour the mixture over the beef.

Add the salt, paprika, oregano, onion, mushrooms, and green peppers to the ca.s.serole dish and give it a quick stir. Cover and put it in the oven for 5 hours. When it comes out, you can boil down the liquid a bit in a saucepan to make it thicker, if you like, but it's quite nice just like this.

Yield: 6 generous servings 6 generous servings Each with 8 grams of carbohydrates and 3 grams of fiber, for a total of 5 grams of usable carbs and 25 grams of protein.

Simple Salsa Beef Here's one of those super-simple dump-and-go recipes. It's great for a day when you didn't get dinner in the slow cooker the night before!

3 pounds (1.4 kg) beef arm pot roast 3 turnips, peeled and cubed 1 pound (455 g) baby carrots 2 cups (520 g) salsa Guar or xanthan (optional) Put the turnips and carrots in a slow cooker and place the beef on top. Pour the salsa over everything. Cover the slow cooker, set it to low, and let it cook for 8 to 10 hours.

When the time's up, remove the beef and pull it apart into shreds with two forks. Scoop the vegetables out onto serving plates with a slotted spoon. Pile the beef on top. If desired, thicken the sauce with a little guar or xanthan. Spoon the sauce over the vegetables and beef.

Yield: 8 servings 8 servings Each with 26 g protein, 11 g carbohydrate, 3 g dietary fiber, 8 g usable carbs.

New England Boiled Dinner This is our traditional St. Patrick's Day dinner, but it's a simple, satisfying one-pot meal on any chilly night. If you have carb-eaters in the family, you can add a few little red boiling potatoes, still in their skins.

1 corned beef "for simmering" (about 3 pounds, or 1.4 kg) 6 small turnips (golf ball to tennis ball size) 2 big ribs celery, cut into chunks 2 medium onions, cut into chunks head cabbage Spicy brown mustard Horseradish b.u.t.ter Peel the turnips and throw them in into the slow cooker along with the celery and the onions. Set the corned beef on top and add water to cover.

There will be a seasoning packet with the corned beef-dump it into the slow cooker. Put the lid on the slow cooker, set it on low, and leave it alone for 10 to 12 hours. (You can cut the cooking time down to 6 to 8 hours if you set the slow cooker on high, but the low setting yields the most tender results.) When you come home from work all those hours later, remove the corned beef from the cooker with a fork or some tongs, put the lid back on the slow cooker to retain heat, put the beef on a platter, and keep it someplace warm. Cut the cabbage into big wedges and drop it into the slow cooker with the other vegetables.

Re-cover the slow cooker and turn it up to high. Have a green beer (lite beer, of course) while the cabbage cooks for 30 minutes.

With a slotted spoon, remove all the vegetables and pile them around the corned beef on a platter. Serve with the mustard and horseradish as condiments for the beef and b.u.t.ter for the vegetables.

Yield: 8 servings (and of course, you don't need a thing with it) 8 servings (and of course, you don't need a thing with it) Each with 9 grams of carbohydrates and 2 grams of fiber, for a total of 7 grams of usable carbs and 26 grams of protein.

This is easy, but it takes a long time to cook. Do yourself a favor, and a.s.semble it ahead of time.

Maple-Glazed Corned Beef with Vegetables This is a trifle less traditional but just as good as the New England Boiled Dinner (page 396). The pancake syrup and mustard, plus last-minute glazing under the broiler, give it a new aspect.

5 pounds (2.3 kg) corned beef brisket 6 medium turnips, cut into chunks 2 medium carrots, cut into chunks 1 medium onion, quartered 2 cups (480 ml) water 1 medium head cabbage, cut into wedges 3 tablespoons (45 ml) sugar-free pancake syrup 1 tablespoon (15 ml) brown mustard Horseradish Place the turnips, carrots, and onion in your slow cooker. Place the corned beef on top. Scatter the contents of the accompanying seasoning packet over everything and pour the water over the whole thing. Cover the slow cooker, set it to low, and let it cook for 9 to 10 hours, and a bit more won't hurt!

When the time's up, carefully remove the corned beef and put it on a broiler rack, fatty side up. Use a slotted spoon to skim out the vegetables, put them on a platter, cover, and keep in a warm place.

Preheat the broiler.

Place the cabbage in the slow cooker, set it to high, and let it cook for 15 to 20 minutes or until just tender. (Or you can pour the liquid from the pot into a saucepan and cook the cabbage in it on your stovetop, which is faster.) While the cabbage is cooking, mix together the pancake syrup and the mustard. Spread the mixture over the corned beef, just the side that is up. When the cabbage is almost done, run the corned beef under the broiler for 2 to 3 minutes until glazed.

Transfer the cabbage to the platter with a slotted spoon. Slice the corned beef across the grain and serve immediately with horseradish and mustard.

Yield: 12 servings 12 servings Each with 29 g protein, 10 g carbohydrate, 3 g dietary fiber, 7 g usable carbs. (This carb count does not include the polyols in the pancake Beef in Beer The tea, the beer, and the long, slow cooking make this as tender as can be.

2 pounds (910 g) boneless beef round roast 2 to 3 tablespoons (30 to 45 ml) olive oil 1 medium onion, sliced 1 can (8 ounces, or 225 g) tomato sauce 12 ounces (360 ml) light beer 1 teaspoon instant tea powder 1 can (4 ounces, or 115 g) unsweetened mushrooms, drained 2 cloves garlic, crushed Heat oil in a big, heavy skillet over medium-high heat and sear the beef until it's brown all over. Transfer the beef to a slow cooker.

In the oil left in the skillet, fry the onion for a few minutes and add that to the slow cooker, too.

Pour the tomato sauce and beer over the beef. Sprinkle the tea over it and add the mushrooms and garlic. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours. This is good served with Fauxtatoes (page 209).

Yield: 6 servings 6 servings Each with 28 g protein, 7 g carbohydrate, 2 g dietary fiber, 5 g usable carbs. a.n.a.lysis does not include Fauxtatoes.

Beef with Asian Mushroom Sauce Once you have the Hoisin Sauce on hand, this is very quick to put together. The Hoisin Sauce is a snap, and it keeps well in the fridge.

4 pounds (1.8 kg) beef tip roast 4 ounces (115 g) sliced mushrooms cup (60 ml) Hoisin Sauce (page 464) 2 cloves garlic, minced teaspoon salt cup (60 ml) beef broth Guar or xanthan 6 tablespoons (35 g) sliced scallions Put the mushrooms in a slow cooker and place the beef on top. Spread the Hoisin Sauce over the beef, scatter the garlic and salt over it, and pour in the broth around it. Cover the slow cooker, set it to low, and let it cook for 9 hours.

When the time's up, remove the beef from the slow cooker and put it on a platter. Add guar or xanthan to thicken up the sauce a bit and then pour the sauce into a sauce boat. Slice the beef and serve it with the sauce, topped with the scallions.

Yield: 6 servings 6 servings Each with 61 g protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.

Peking Slow-Cooker Pot Roast 3 to 5 pound (1.4 to 2.3 kg) beef roast (round, chuck, or rump) 5 or 6 cloves garlic cup (120 ml) cider vinegar cup (120 ml) water 1 small onion 1 cups (360 ml) strong coffee (Instant works fine.) 1 teaspoon guar or xanthan Salt and pepper At least 24 to 36 hours before you want to actually cook your roast, stick holes in the meat with a thin-bladed knife, cut the garlic cloves into slices, and insert a slice into each hole. Put the garlic-studded roast in a big bowl and pour the vinegar and the water over it. Put it in the fridge and let it sit there for a day or so, turning it over when you think of it so the whole thing marinates.