1001 Low-Carb Recipes Part 19

Remove the tips and strings from the snow peas and snip into -inch (6-mm) lengths. (By now the microwave has beeped-take the lid off your cauliflower or it will turn into a mush that bears not the slightest resemblance to rice!) Melt the b.u.t.ter in the skillet and saute the pea pods, onion, and carrot for 2 to 3 minutes. Add the cauliflower and stir everything together well. Stir in the soy sauce and cook the whole thing, stirring often, for another 5 to 6 minutes. Add a little salt and pepper and serve.

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

Chicken-Almond "Rice"

This is great for all of you who miss Rice-a-Roni and similar products. And it's terrific with a simple rotisserie chicken.

head cauliflower medium onion, chopped 2 tablespoons (28 g) b.u.t.ter, divided 1 tablespoon (6 g) chicken bouillon granules 1 teaspoon poultry seasoning cup (60 ml) dry white wine cup (30 g) sliced or slivered almonds Run the cauliflower through the food processor using the shredding blade. Put the cauliflower in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 7 minutes.

While that's cooking, saute the onion in 1 tablespoon (14 g) of b.u.t.ter in a large, heavy skillet over medium-high heat.

When the cauliflower is done, pull it out of the microwave, drain it, and add it to the skillet with the onion. Add the chicken bouillon granules, poultry seasoning, and wine and stir. Turn the heat down to low.

Let that simmer for a minute or two while you saute the almonds in the remaining tablespoon of b.u.t.ter in a small, heavy skillet. When the almonds are golden, stir them into the "rice" and serve.

Yield: 5 servings 5 servings Each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 2 grams of protein.

Sunkist now puts out sliced, toasted almonds in various flavors, under the name "Almond Accents." Feel free to use these to vary this dis.h.!.+

Lonestar "Rice"

head cauliflower, shredded 1 tablespoon (15 ml) olive oil 1 tablespoon (14 g) b.u.t.ter cup (40 g) chopped onion 1 cup (100 g) sliced mushrooms cup (40 g) snow pea pods, fresh, cut in -inch (1.3-cm) pieces teaspoon chili powder 2 teaspoons beef bouillon granules or concentrate Put the cauliflower in a microwaveable ca.s.serole dish with a lid. Add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 6 minutes.

While that's cooking, heat the olive oil and b.u.t.ter in a large skillet and saute the onions, mushrooms, and snow peas. I like to use the edge of my spatula to break up the mushrooms into smaller pieces but leave the slices whole if you like them better that way-it's up to you. When the mushrooms have changed color and the snow peas are tender-crisp, drain your cooked cauli-rice and stir it in. Add the chili powder and beef bouillon, stir to distribute the seasonings well, and then serve.

Yield: 3 servings 3 servings Each with 2 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable carbs.

Beef and Bacon "Rice" with Pine Nuts head cauliflower 4 strips bacon medium onion, chopped 1 tablespoon (15 ml) liquid beef bouillon concentrate 2 tablespoons (30 ml) tomato sauce 2 tablespoons (18 g) toasted pine nuts 2 tablespoons (7.6 g) chopped parsley Run the cauliflower through the food processor using the shredding blade, put it in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover it, and cook it on high for 7 minutes.

While that's cooking, cut the bacon into little pieces-kitchen shears are good for this-and start the little bacon bits frying in a heavy skillet over medium-high heat. When a little grease has cooked out of the bacon, throw the onion into the skillet. Fry them until the onion is translucent and the bacon is browned and getting crisp.

By now the cauliflower should be done. Drain it and throw it in the skillet with the bacon and onion. Add the beef bouillon concentrate and tomato sauce and stir the whole thing up to combine everything-you can add a couple of tablespoons (30 ml) of water, if you like, to help the liquid flavorings spread.

Stir in the pine nuts and parsley (you can just snip it right into the skillet with clean kitchen shears) and serve.

Yield: 4 or 5 servings 4 or 5 servings a.s.suming 4 servings, each will have 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 4 grams of protein.

Venetian "Rice"

This is rich-tasting and slightly piquant.

head cauliflower 1 tablespoon (15 ml) olive oil 2 tablespoons (28 g) b.u.t.ter 1 cup (100 g) sliced mushrooms 3 anchovy fillets, minced 1 clove garlic, crushed 3 tablespoons (18.8 g) grated Parmesan cheese Run the cauliflower through the shredding blade of your food processor. Put it in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons (30 ml) of water, cover, and cook on high for 5 to 6 minutes. When it's done, uncover immediately!

Combine the olive oil and b.u.t.ter in a big, heavy skillet over medium heat, swirling together as the b.u.t.ter melts. Add the mushrooms and saute until they're soft and changing color. If your mushroom slices are quite large, you may want to break them up a bit with the edge of your spatula as you stir.

When the mushrooms are soft, stir in the minced anchovies and garlic. Add the cauli-rice, undrained-that little bit of water is going to help the flavors blend. Stir well to distribute all the flavors.

Stir in the Parmesan cheese and serve.

Yield: 3 to 4 servings 3 to 4 servings Each will have 4 g protein; 2 g carbohydrate; 1 g dietary fiber; 1 g usable carb.

Beef and Bacon "Rice" with Pine Nuts Since West Coasters call scallions "green onions," I toyed with calling this "Blue-Green 'Risotto.' " Making risotto out of cauliflower "rice" is one of the best ideas I've ever had!

head cauliflower 8 scallions, thinly sliced [image]cup (100 g) diced green pepper 1 tablespoon (28 g) b.u.t.ter 1 tablespoon (15 ml) olive oil 1 teaspoon chicken bouillon granules cup (60 ml) dry white wine cup (30 g) crumbled blue cheese cup (25 g) grated Parmesan cheese 2 tablespoons (30 ml) heavy cream Put the cauliflower through the food processor using the shredding blade. Put it in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 7 minutes.

While that's cooking, slice the scallions and dice the pepper. In a large, heavy skillet over medium heat, start sauteing the scallions and pepper in the b.u.t.ter and oil.

When the microwave goes "ding," remove the cauliflower and drain it. When the green pepper is starting to get soft, add the cauliflower to the skillet and stir it in. Then stir in the bouillon, white wine, blue cheese, Parmesan cheese, and heavy cream. Cook for another 3 to 4 minutes and serve.

Yield: 5 servings 5 servings Each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 4 grams of protein.

Mushroom "Risotto"

Man, this is good! One of the best side dishes I've ever come up with.

head cauliflower 3 tablespoons (42 g) b.u.t.ter 1 cup (70 g) sliced mushrooms medium onion, diced 1 teaspoon minced garlic or 2 cloves garlic 2 tablespoons (30 ml) dry vermouth 1 tablespoon (6 g) chicken bouillon granules cup (75 g) grated Parmesan cheese Guar or xanthan 2 tablespoons (7.6 g) chopped fresh parsley Run the cauliflower through the food processor using the shredding blade. Put the cauliflower in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 7 minutes.

While the cauliflower is cooking, melt the b.u.t.ter in a large skillet over medium-high heat and add the mushrooms, onion, and garlic and saute them all together.

When the cauliflower is done, pull it out of the microwave and drain it. When the mushrooms have changed color and are looking done, add the cauliflower to the skillet and stir everything together. Stir in the vermouth, bouillon, and cheese and let the whole thing cook for another 2 to 3 minutes.

Sprinkle just a little guar or xanthan over the "risotto," stirring all the while, to give it a creamy texture. Stir in the parsley and serve.

Yield: 5 servings 5 servings Each with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 6 grams of protein.

Not-Quite-Middle-Eastern Salad Here shredded cauliflower stands in for bulgar wheat instead of rice. This salad is incredibly delicious, incredibly nutritious, and quite beautiful on the plate. Plus it gets better after a couple of days in the fridge, so taking an extra few minutes to double the batch is definitely worth it.

head cauliflower [image]cup (70 g) sliced stuffed olives*

7 scallions, sliced 2 cups (40 g) triple-washed fresh spinach, finely chopped 1 stalk celery, diced 1 small ripe tomato, finely diced 4 tablespoons (15.2 g) chopped parsley cup (60 ml) olive oil 1 teaspoon minced garlic or 2 cloves garlic, crushed 1 tablespoon (15 ml) red wine vinegar 2 tablespoons (28 g) mayonnaise Salt and pepper Run the cauliflower through the food processor using the shredding blade, put it in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover the dish, and cook it on high for just 5 minutes.

While that's cooking, put the olives, scallions, spinach, celery, tomato, and parsley in a large salad bowl.

When the cauliflower comes out of the microwave, dump it in a strainer and run cold water over it for a moment or two to cool it. (You can let the cauliflower cool uncovered instead, but it will take longer.) Drain the cauliflower well and dump it in with all the other vegetables. Add the oil, garlic, vinegar, and mayonnaise and toss. Add salt and pepper to taste, toss again, and serve.

Yield: 6 servings 6 servings Each with 5 grams of carbohydrates and 2 grams of fiber, for a total of 3 grams of usable carbs and 1 gram of protein.

*You can buy sliced stuffed olives in jars.

Hobo Packet This cooks right on the grill along with your meat course-not even a mixing bowl to was.h.!.+ It's really tasty, too.

head cauliflower medium onion 1 medium carrot 1 large rib celery teaspoon salt teaspoon pepper 8 slices bacon, cooked 2 tablespoons (28 g) b.u.t.ter Start a charcoal fire or preheat a gas grill.

Chop your cauliflower into smallish chunks. Coa.r.s.ely chop the onion, slice the carrot about inch (6 mm) thick, and slice the celery about the same thickness.

Tear off a piece of heavy-duty aluminum foil about 18 inches (45 cm) long and lay it on the counter. Pile the vegetables in the middle. Sprinkle them with salt and pepper, crumble the cooked bacon on top, and dot with the b.u.t.ter. Fold the foil over the whole thing and fold the seam a few times to seal it well. Roll up the ends to seal them, too.

Throw the whole packet on the grill and cook about 12 to 15 minutes per side over a medium charcoal fire or gas grill. Pull the packet off the grill with tongs, put it on a plate to open it up, and serve.

Yield: 6 servings 6 servings Each serving will have 3 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 2 grams; 3 grams protein.

Cauliflower Kugel A kugel is a traditional Jewish ca.s.serole that comes in both sweet and savory varieties. This savory kugel makes a nice side dish with a simple meat course. It could also be served as a vegetarian main dish.

2 packages (10 ounces, or 280 g each) frozen cauliflower, thawed 1 medium onion, chopped 1 cup (225 g) cottage cheese 1 cup (120 g) shredded cheddar cheese 4 eggs teaspoon salt or Vege-Sal teaspoon pepper Paprika Preheat the oven to 350F (180C, or gas mark 4).

Chop the cauliflower into -inch (1.3-cm) pieces. Combine with the onion, cottage cheese, cheddar, eggs, salt, and pepper in a large mixing bowl and mix very well.

Spray an 8 8-inch (20 20-cm) baking pan with nonstick cooking spray and spread the cauliflower mixture evenly on the bottom. Sprinkle paprika lightly over the top and bake for 50 to 60 minutes or until the kugel is set and lightly browned.

Yield: 9 servings 9 servings Each with 5 grams of carbohydrates and 2 grams of fiber, for a total of 3 grams of usable carbs and 10 grams of protein.

Little Mama's Side Dish This is just the thing with a simple dinner of broiled chops or a steak, and it's even good all by itself. It's beautiful to look at, too, what with all those colors.

4 slices bacon head cauliflower green pepper medium onion cup (30 g) sliced stuffed olives*

Chop the bacon into small bits and start it frying in a large, heavy skillet over medium-high heat. (Give the skillet a squirt of nonstick cooking spray first.) Chop the cauliflower into bits about inch (1.3 cm). Chop up the stem, too; no need to waste it. Put the chopped cauliflower in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons (30 ml) of water, cover, and microwave for 7 minutes on high.

Give the bacon a stir, and then it's back to the chopping board. Dice the pepper and onion. By now some fat has cooked out of the bacon, and it is starting to brown around the edges. Add the pepper and onion to the skillet. Saute until the onion is translucent and the pepper is starting to get soft.

By the time that confluence of events transpires, the cauliflower should be done. Add it to the skillet without draining and stir-the extra little bit of water is going to help to dissolve the yummy bacon flavor from the bottom of the skillet and carry it through the dish.

Stir in the olives, let the whole thing cook another minute while stirring, and then serve.

Yield: 4 or 5 servings 4 or 5 servings a.s.suming 5 servings, each will have 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and 2 grams of protein.

*You can buy sliced stuffed olives in jars.

Gratin of Cauliflower and Turnips 2 cups (375 g) turnip slices 2 cups (375 g) sliced cauliflower 1 cups (360 ml) carb countdown dairy beverage cup (60 ml) heavy cream cup (90 g) blue cheese, crumbled teaspoon pepper teaspoon salt 1 teaspoon dried thyme Guar or xanthan (optional) cup (25 g) grated Parmesan cheese Preheat oven to 375F (190C, or gas mark 5).

Combine the turnips and cauliflower in a bowl, making sure they're pretty evenly interspersed.

In a saucepan over lowest heat, warm the carb countdown dairy beverage and heavy cream. When it's hot, add the blue cheese, pepper, salt, and thyme. Stir with a whisk until the cheese is melted. It's good to thicken this sauce just slightly with guar or xanthan.

Spray a ca.s.serole dish with nonstick cooking spray. Put about one-third of the cauliflower and turnip slices in the dish and pour one-third of the sauce evenly over them. Make two more layers of vegetables and sauce. Sprinkle the Parmesan cheese over the top. Bake for 30 minutes.

Yield: 6 servings 6 servings Each with 7 g protein; 8 g carbohydrate; 3 g dietary fiber; 5 g usable carbs.

Mushrooms in Sherry Cream This is rich and flavorful and best served with a simple roast or the like.

8 ounces (225 g) small, very fresh mushrooms cup (60 ml) dry sherry teaspoon salt or Vege-Sal, divided cup (115 g) sour cream 1 clove garlic [image]teaspoon pepper Wipe the mushrooms clean and trim the woody ends off the stems.

Place the mushrooms in a small saucepan with the sherry and sprinkle with[image] teaspoon of salt. teaspoon of salt.

Bring the sherry to a boil, turn the heat to low, cover the pan, and let the mushrooms simmer for just 3 to 4 minutes, shaking the pan once or twice while they're cooking.

In another saucepan over very low heat, stir together the remaining[image] teaspoon salt, sour cream, garlic, and pepper. You want to heat the sour cream through, but don't let it boil or it will separate. teaspoon salt, sour cream, garlic, and pepper. You want to heat the sour cream through, but don't let it boil or it will separate.

When the mushrooms are done, pour off the liquid into a small bowl. As soon as the sour cream is heated through, spoon it over the mushrooms and stir everything around over medium-low heat. If it seems a bit thick, add a teaspoon or two of the reserved liquid.

Stir the mushrooms and sour cream together over low heat for 2 to 3 minutes, again making sure that the sour cream does not boil, and serve.

Yield: 3 servings 3 servings Each with 4 grams carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 2 grams of protein.

Avocado Cream Portobellos These are outstandingly delicious and look elegant on the plate, as well.

6 small portobello mushrooms (My grocery store has these under the name Baby Bellas.) cup (60 ml) olive oil 2 cloves garlic 1 tablespoon (4.2 g) dried thyme 2 dashes hot pepper sauce 1 small black avocado 3 tablespoons (45 g) sour cream 2 tablespoons (20 g) minced red onion Salt 6 slices bacon Start a charcoal fire or preheat a gas grill.

Remove the stems from your portobellos (save them to slice and saute for omelets or to serve over steak!) and set the mushroom caps on a plate. Measure the olive oil and crush one of the cloves of garlic into it; then stir in the thyme and the hot pepper sauce. Using a brush, coat the portobello caps on both sides with the olive oil mixture.

Next, cut open the avocado, remove the pit, and scoop it into a small mixing bowl. Mash it with a fork. Stir in the sour cream, the onion, and the other clove of garlic, crushed. Add salt to taste.

Now we have to get your bacon cooking. Lay it on a microwave bacon rack or in a gla.s.s pie plate, and cook it on high for 6 minutes (times may vary a bit depending on the power of your microwave).

While your bacon is cooking, go grill your mushrooms! Lay them on an oiled grill over well-ashed coals or over a gas grill set to medium to medium-low. Grill for about 7 minutes per side or until done through, basting frequently with the olive oil mixture-you'll also want a water bottle to put out flare-ups.

When your mushrooms are appealingly grilled, put them back on their plate and march them back to the kitchen. Check your bacon; if it's not crisp, give it another minute or two and then drain it. Divide the avocado mixture between the mushrooms, piling it high in a picturesque fas.h.i.+on. Crumble a slice of bacon over each stuffed mushroom and serve.

Yield: 6 servings 6 servings Each will have 9 grams of carbohydrate and 3 grams of fiber, for a usable carb count of 6 grams; 6 grams protein; 701 milligrams of pota.s.sium!

c.u.min Mushrooms This is a simply amazing accompaniment to steak made with the Many-Pepper Steak Seasoning (page 485). It also makes a killer omelet filling.

8 ounces (225 g) sliced mushrooms 1 tablespoons (22 g) b.u.t.ter 1 tablespoons (22 ml) olive oil 1 teaspoon ground c.u.min teaspoon pepper 2 tablespoons (30 g) sour cream Start sauteing the mushrooms in the b.u.t.ter and oil in a skillet over medium-high heat.

When they've gone limp and changed color, stir in the c.u.min and pepper. Let the mushrooms cook with the spices for a minute or two and then stir in the sour cream. Cook just long enough to heat through and serve.

Yield: 3 or 4 servings 3 or 4 servings a.s.suming 3 servings, each will have 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 2 grams of protein.

Slice of Mushroom Heaven This dish is rich enough to give Dean Ornish fits and is oh-so-good. Thanks to my friend Kay for the name!

4 tablespoons (56 g) b.u.t.ter 1 pound (455 g) mushrooms, sliced medium onion, finely chopped 1 clove garlic, crushed cup (60 ml) dry white wine 1 teaspoon lemon juice 1 cups (360 ml) half-and-half 3 eggs 1 teaspoon salt or Vege-Sal teaspoon pepper 3 cups (325 g) shredded Gruyere cheese, divided Preheat the oven to 350F (180C, or gas mark 4).

Melt the b.u.t.ter in a heavy skillet over medium heat and begin frying the mushrooms, onion, and garlic. When the mushrooms are limp, turn the heat up a bit and boil off the liquid. Stir in the white wine and cook until that's boiled away, too.

Stir in the lemon juice and turn off the heat. Transfer the mixture to a large mixing bowl and stir in the half-and-half, eggs, salt, pepper, and 2 cups (215 g) of the cheese.

Spray an 8 8-inch (20 20-cm) baking pan with nonstick cooking spray and spread the mushroom mixture evenly over the bottom. Sprinkle the rest of the cheese on top and bake for 50 minutes or until the cheese on top is golden.

Yield: 9 generous servings 9 generous servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 13 grams of protein.

This dish is good hot, but I actually like it better cold-plus, when it's cold, it cuts in nice, neat squares. I think it makes a nice breakfast or lunch, and it's definitely a fine side dish. It would even make a good vegetarian main course.

Grilled Portobellos 4 large portobello mushrooms green pepper small onion 1 clove garlic, crushed cup (60 ml) olive oil Salt and pepper cup (25 g) grated Parmesan cheese Start a charcoal fire or preheat a gas grill.

Remove the stems from your portobellos (save them to slice for omelets or to saute to go on steak) and lay the caps on a plate.

Whack the green pepper and onion both into a few chunks and put them in your food processor with the S-blade in place. Add the garlic and pulse until everything is chopped fairly fine. Add the olive oil and pulse again.

Lay your portobellos gill-side down on a grill over a medium fire and brush with some of the oil in the green pepper mixture-just dip a brush into it. Let the mushrooms grill for 4 to 5 minutes. Turn them over and spoon the green pepper and onion mixture into them. Let them grill another 4 to 5 minutes. Watch for flare-ups from that olive oil! Remove to a serving plate, sprinkle with salt and pepper, and top each mushroom with 1 tablespoon (6.3 g) of Parmesan cheese. Serve.