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remove from heat to let cool down. In a large bowl, add meat, egg,
bread crumbs (or substitute), chicken broth (or water), salt (or soy
sauce), and pepper. When the sauteed mixture has cooled enough, add
it to the bowl and mix all ingredients (with very clean hands or
proper mixer) until everything is well-combined. Now, put mixture
into loaf pan (NO need to oil/grease pan as there is plenty of fat
already in the mixture from the olive oil). Put into the oven and
bake for 45-minutes. Voila! Now, you have a delicious, low-carb
meatloaf (that tastes sort of like a meatball) that you can serve up
all sorts of ways. Slice loaf into ten slices. There are about 3-gm
of carbs per each slice (or 30-gm carbs/loaf). Enjoy!
Steak with Pate and Cheese Serves:2 CarbsPerServing:2-4 (depending on pate and cheese)
Prep Time:15 mins Effort:Easy
Ingredients:
2 x thinly sliced Beefsteak
1-2oz Ardennes or Brussels pateThinly-sliced Cheddar or other mild
cheese
How to Prepare:
Fry the steak until it's cooked as much as you want (I prefer well
done) then remove from pan, spread a thin layer of pate over the
cooked steak and top with cheese. Place under the grill until cheese
bubbles. Yum. You can also fry some onion with the steak and put it
between the pate and the cheese.
Ropas Viejas Serves:4 CarbsPerServing:See note
Prep Time:5 hours Effort:Easy
Ingredients:
3-4 lb beef roast, cut up 1 med onion, sliced (10g)
1/2 red bell pepper, sliced(4g) 1 sm. can tomato paste (60g)***SEE NOTE BELOW***
1 can beef broth 1 tsp sweetener (1g)
2 DASHES Cinnamon 2-3 tsp cumin (1g)
Salt/Pepper to taste oil or lard
How to Prepare:
***FIRST!! Don't panic about the number of carbs! MOST of them will
remain in the crockpot in the sauce.
Get out your crock pot and heat it.
Prepare the tomato paste by mixing well with a small amount of water
to tomato sauce consistency.
In a large skillet, heat the oil or lard, brown the meat. Place the
meat, onion, bell pepper, tomato paste and seasonings in the
crockpot. Cook until the meat is fork tender (usually about 4-5
hours).
Remove from sauce w/a slotted spoon, making sure to let as much of
the sauce as possible drain. Place in a bowl or on a plate and pull
to shreds with the back of a fork.
Serve on a locarb tortilla or on a bed of lettuce. Side with pico di
gallo, sour cream, if you wish.
TOTAL RECIPE CARB COUNTS: 76g--remember, most is left in the crock
pot!
You may choose to use tomato SAUCE instead of paste for a carb count
of 8.8g/HALF cup
Red Chile Chimichangas Serves:4 CarbsPerServing:8
Prep Time:15 minutes Effort:Average
Ingredients:
3c cooked beef or pork (canned works)
1/2 c. beef broth 2T Atkins Ketato flakes
8" square spring roll wrappers 3 Tbls. chile powder
1tsp. salt 1Tbls. garlic powder 1 c. vegetable oil
How to Prepare:
Bring broth to a boil and add meat. (If you've used canned meat you
may not need extra broth, there may be enough in the can)Add salt,
chile powder,and garlic powder and cook for a couple of minutes. Add
the ketato flakes and stir until thickened. Remove from heat and put
1/8 of mixture at the edge of a spring roll wrapper. Fold in sides
and roll up like you would a tortilla. When you have 8 burritos,
heat the oil in a small skillet and fry the burros, turning til
browned on all sides. Drain on a paper towel covered plate and
enjoy! 4 carbs per burro, with salad and sour cream you have a great
10 carb dinner!
beef scrambler Serves:As many as you want
CarbsPerServing:depends on amounts used Prep Time:20 minutes
Effort:Easy
Ingredients:
ground beef Mozzarella cheese canned mushroomsseasoned salt
italian seasoning
How to Prepare:
Brown the ground beef in a frying pan, then salt it and put the
italian seasoning on, depending on your tastes you may have to
repeat this a couple times. Put in as much mushrooms as you like,
keep in mind to check the can for carb listings. Wait until the meat
and mushrooms have a "crisp" look, the sprinkle grated mozzarella
over the top, let melt and you're done! Sometimes I make a couple
small cheese chips too.
Veggie Meatloaf Serves:6-8 depending on thickness of slices
CarbsPerServing:2-3 NET carbs per medium slice
Prep Time:Prep: 20 mins/Cook: 45* = 65 total Effort:Easy
Ingredients:
1 lb ground beef (80% lean) 1 lb ground chicken
1 large or extra large egg, beaten 1 large red pepper, diced
1 medium sweet onion, diced 1 tbls minced garlic
2 tbls of minced carrot
1 medium celery stalk, diced 1/4 cup shredded monteray or mozzarella cheese
1/4 cup grated parmisian cheese 1 tsp Beef Boullion powder
cilantro or parsley, salt & pepper to taste
How to Prepare:
Mix meats and egg together.
Saute all veggies (celery, pepper, onion, garlic, carrots) in a
saucepan with 1 tbls of butter until softened.
Cool mixture for about 10 minutes and then add to the meat. With
clean hands, mix well until veggies are evenly distributed amongst
the meat.
Add all the rest of the incredients except the shredded cheese. Make
sure the mixture is well combined.
In a loaf pan or in a regular roasting pan, shape meat to make a
loaf. Add the shredded cheese to the top.
Put aside to "rest". Preheat oven to 375 F. Put meatloaf into oven
and cook for about 45 minutes - I use a termometer to check - 170 F
internal temp.
Chili Relleno with or without chicken Serves:3 to 4
CarbsPerServing:not sure Prep Time:20 minutes tops
Effort:Easy
Ingredients:
1 lb chedder cheese grated 1 lb monterey cheese grated 3(7 oz)cans
diced green chilies 5 beated eggs 2 to 3 chicken breast cooked and
diced (opional)
How to Prepare:
mix cheese cooked chicken and green chilies together in 9x13 inch
baking dish pour eggs over and bake at 350 for 45 minutes
Reuben Quesadilla Serves:8
CarbsPerServing:4 carb per serving Prep Time:30 minutes
Effort:Easy
Ingredients:
Sliced Corned Beef Sauerkraut Cheese
Caraway seed Thousand Island dressing or Mayo
Two low carb Tortilla
How to Prepare:
Layer sliced Corned beef, drained Sauerkrautwith caraway seed,
drizzel of dressing and shredded cheese on a large Tortilla. Top
with second Tortilla and more cheese.Bake in pizza pan 350 degrees
for half hour. Cut into wedges.
Green Chili & Jack Stuffed Meatloaf Serves:6,10
CarbsPerServing:2 or less Prep Time:15 min. Effort:Easy
Ingredients:
2 lbs. Ground Beef 2-3 cloves crushed Garlic
2 eggs salt
Cumin Chili powder *OptionalFilling:
Shredded Monterey Jack Cheese Large can Green Chilis
Topping:
Sour Cream Jack cheese
Green Chilis Salt
How to Prepare:
Mix the egg and spices into the ground beef, then roll out into a
flat square. Sprinkle cheese and the chilis saving a little for the
top. Then roll the beef and pinch the edges so the jack and chilis
won't leak out while cooking. Place in a standard loaf pan. Then top
with the rest of the cheese and chilis, sour cream and spices. Bake
in oven at 400 degrees for about 45 min-1hr. This is beautiful when
sliced and a fun twist on classic meatloaf.
Beef with mushroom and onion sauce Serves:about 4 depending on how much meat you use.
CarbsPerServing:not sure best I can figure out, about 4
Prep Time:5 minutes Effort:Easy
Ingredients:
about 2 pounds of tenderized round or sirloin steak.I've also used
boneless pork chops.one package dry onion soup mixone or two small
cans of mushrooms, depending on your taste.salt and pepper or any
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