1001 Low-Carb Recipes Part 39

Come the last 20 minutes of your cooking time, baste your ribs well with the Kansas City Barbecue Sauce and put them directly over the fire for 10 minutes per side to crisp them a little. Serve with cold light beer, slaw, extra sauce, and a big roll of paper towels!

Feel free to use this same basic method with any rub and any sauce!

Yield: About 8 to 9 servings About 8 to 9 servings a.s.suming 8, each will have 10 grams of carbohydrate with 2 grams of fiber, for a usable carb count of 8 grams; 49 grams of protein.

Simple Marinated Ribs Why is this recipe for a half-slab of ribs? Because there are only two of us in my household, that's why! Feel free to double the marinade and use a whole slab if you like-but you'll want to cut the slab into two pieces so it'll fit into a resealable plastic bag. What with the marinade/mop, these have plenty of flavor without a finis.h.i.+ng sauce, but feel free to use one if you really want to.

3 pounds (1.4 kg) pork spareribs-about half a slab cup (120 ml) cider vinegar 1 tablespoon (1.5 g) Splenda 1 tablespoon (15 ml) spicy mustard teaspoon grated ginger cup (120 ml) olive oil Wood chips or chunks, soaked for at least 30 minutes Combine everything but the ribs and the oil. Put the ribs in a large resealable plastic bag. Reserve some of the vinegar mixture for basting, pour the rest over it, and seal the bag, pressing out the air as you go. Turn the bag a couple of times to make sure the whole surface of the meat comes in contact with the marinade. Throw the ribs in the fridge and let them marinate all day or even overnight, turning now and then when you open the fridge anyway and think of it.

Six hours before dinner, get a fire going for indirect smoking (pile all the coals on one side or turn on only half the burners on a gas grill) and add the wood chips or chunks. When the fire is ready, mix the reserved marinade and the oil-this is your mopping sauce. Drain and throw the ribs on the grill and smoke them for 5 to 6 hours or until quite tender, basting every 30 to 45 minutes (or when you add more chips or chunks to the fire, as the smoke dies down) with the mop sauce. Use a clean utensil each time you baste.

Yield: 4 servings 4 servings Each serving will have 2 grams of carbohydrate and a trace of fiber if you finish the marinade, which you won't-I'd count 1 gram, myself; 36 grams of protein.

Apple-Maple Brined Ribs Okay, I admit it. This is not a spontaneous recipe; it takes forever! It's quite simple, though, and these ribs taste wonderful with no other seasoning at all. This recipe is for a half-slab, so feel free to double it.

slab pork spare ribs, about 4 pounds (1.8 kg) cup (145 g) salt 7 cups (1.7 L) hot water 2 cups (480 ml) cider vinegar cup (12 g) Splenda cup (120 ml) sugar-free pancake syrup 1 teaspoons cracked black pepper cup (120 ml) oil, plus more for ribs Wood chips or chunks, soaked for at least 30 minutes Dissolve the salt in the hot water and then stir in everything else but the ribs. Put the ribs in something shallow, flat, and made of a nonreactive material-you may want to cut the slab into a few pieces to fit it in. Reserve cup (120 ml) of the brine for basting and pour the rest over the ribs, making sure they're submerged at least a little bit. Stash them in the fridge and let them sit for 3 to 4 hours.

Six hours before you want to eat, start the grill for indirect cooking-build a charcoal fire to one side or light only one burner of your gas grill. Pull the ribs out of the brine and pat them dry. Rub the surface of the ribs with a little oil.

When the fire is ready, put the ribs over the side of the grill not over the fire and add soaked wood chips to the fire-apple wood would be especially appropriate, but I've used other chips and gotten good results. Smoke the ribs for a good 6 hours, adding wood chips whenever the smoke dies down.

What do you do with that cup (120 ml) of reserved brine? Mix it with cup (120 ml) oil and use it to baste the ribs while they're smoking, every time you add more chips or chunks. Use a clean utensil each time you baste.

You can add other seasonings or a sauce to these if you like, but I like them with just salt and pepper. The brine/mop adds a lovely flavor of its own and makes these ribs wonderfully juicy!

Yield: 5 to 6 servings 5 to 6 servings If you consumed all of the brine, you'd get a substantial quant.i.ty of carbohydrate (7 or 8 grams) but you discard most of the brine, of course. Count 1 to 2 grams per serving, at most; 32 grams of protein. a.n.a.lysis does not include polyol sweetened in sugar-free syrup.

Oven Barbecued Ribs 3 pounds (1.4 kg) pork spareribs (about a half a slab) 1 tablespoon (6.9 g) paprika 1 teaspoon salt or Vege-Sal 2 teaspoons spicy brown mustard 1 bay leaf teaspoon chili powder teaspoon cayenne 2 tablespoons (30 ml) Worcesters.h.i.+re sauce cup (60 ml) cider vinegar [image]cup (80 ml) tomato sauce 2 tablespoons (30 ml) Dana's No-Sugar Ketchup (page 463) cup (120 ml) water 1 teaspoon lemon juice 2 tablespoons (20 g) minced onion 1 clove garlic, crushed teaspoon blackstrap mola.s.ses In a large, nonreactive saucepan combine everything but the ribs. Stir together, bring to a boil, turn down to a simmer, and let it cook for 10 to 15 minutes.

Preheat the oven to 450F (230C, or gas mark 8). While the sauce is cooking, I like to cut in between the ribs about halfway up, but that's optional-it just gives more surface for the sauce to coat! Place the ribs on a broiler pan.

Pour some sauce into a small bowl and paint the ribs thoroughly with the rest of the sauce. Let them roast for 30 minutes. Now turn the oven down to 350F (180C, or gas mark 4). Baste the ribs with fresh sauce using a clean utensil, turn them over, and baste the other side. Continue roasting the ribs for 90 minutes, basting every 20 to 30 minutes, and turning them over when you do. Serve with plenty of napkins!

Yield: 3 to 4 servings 3 to 4 servings a.s.suming 4, each will have 37 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs-and that's if you use up all the sauce.

Orange Brined Ribs 3 pounds (1.4 kg) country-style pork ribs 16 ounces (480 ml) orange-flavored Fruit2O 1 tablespoon (18 g) salt 2 cloves garlic [image]teaspoon blackstrap mola.s.ses 1 teaspoons soy sauce cup (120 ml) olive oil Wood chips or chunks, soaked for at least 30 minutes Dissolve the salt in the Fruit2O-heating the Fruit2O a bit will help the salt dissolve. Stir in everything else but the ribs and oil. Set aside cup of the brine for basting and 1 tablespoon (15 ml) of the brine to use in the Orange Rib Glaze (following). Put the ribs in a shallow nonreactive dish and pour the rest of brine over them, making sure the ribs are submerged at least a little bit. Put the whole thing in the fridge and let the ribs soak in the brine for 4 to 5 hours.

Five to six hours before you want to eat, prepare the grill for indirect cooking-build a charcoal fire to one side or light only one burner of your gas grill. When the fire is ready, pull the ribs out and drain them. Pat the ribs dry and rub them with a little oil. Put them on the grill and add soaked wood chips to the fire. Cover the grill and smoke the ribs for 5 to 6 hours, adding more chips or chunks when the smoke dies down.

Combine the cup (120 ml) of reserved brine with cup (120 ml) of oil and use it to mop the ribs every time you add chips or chunks to the fire. Use a clean utensil each time you baste.

I like to coat these with Orange Rib Glaze in the last 20 minutes before they come off the grill, but serve them with whatever sauce or seasoning you like!

Yield: 5 servings 5 servings Exclusive of any sauce you might add, these are virtually carb-free! 32 grams of protein.

Orange Rib Glaze 1 tablespoon (15 ml) sugar-free imitation honey 1 tablespoon (15 ml) reserved orange brine from Orange Brined Ribs recipe (preceding) teaspoon orange extract teaspoon soy sauce 1 clove garlic, crushed teaspoon grated ginger Simply stir everything together and brush evenly over Orange Brined Ribs in the last 20 minutes of cooking. This is just enough to make a thin glaze over the ribs. It's not enough to spoon over them at the table-but trust me, if you've used the brine and the mop, you'll have plenty of flavor.

Yield: 5 servings 5 servings Each serving has 3 grams of carbohydrate, exclusive of the polyols in the imitation honey; a trace of fiber; a trace of protein.

Bourbon Mustard Pork Ribs No rub or finis.h.i.+ng sauce needed-the marinade/baste alone makes these mustardy-tangy-sweet.

1 slab pork spare ribs, about 6 to 7 pounds (2.7 to 3.2 kg) 1 cup (240 ml) bourbon 1 cup (240 ml) oil 1 tablespoon (15 ml) mola.s.ses 1 cup (240 ml) spicy brown mustard 2 tablespoons (4 g) dried sage 2 teaspoons salt or Vege-Sal 2 teaspoons pepper 1 tablespoon (4 g) dried thyme 1 cup (25 g) Splenda Wood chips or chunks, soaked for at least 30 minutes Combine everything but the ribs and the wood chunks. Cut the ribs in two so they'll fit in a pot-use a nonreactive one, only big enough to fit the ribs. Reserve some bourbon mixture for basting, pour the rest over them, and let them marinate for several hours, at least.

Now you get to make a choice: to simmer, or not to simmer? I like to simmer-put the pot over medium-low heat, bring the marinade to a simmer, and let the ribs cook for 25 to 30 minutes.

Either way, set up your grill for indirect smoking (pile all the coals on one side or turn on only half the burners on a gas grill) and add the wood chips or chunks.

If you've simmered your ribs, smoke them for 3 hours. If you haven't, smoke them for 5 to 6 hours. Either way, baste them with the reserved bourbon-mustard marinade every 30 to 45 minutes while they're smoking, using a clean utensil each time. Baste them for the last time at least 15 to 20 minutes before pulling the ribs out of the hot smoke. Replace the wood chips whenever the smoke dies down.

These don't need any sauce at all-just eat them as is.

Yield: 8 servings 8 servings If you consumed all the marinade/baste, you'd get 8 grams of carb per serving, with 1 gram of fiber, but you won't consume all of the marinade/baste! Estimating generously that you'll eat two-thirds of the bourbon-mustard mixture, you'll get 6 grams of carb per serving, with a trace of fiber, and the count may actually be lower than that; 39 grams of protein.

Hoisin Basted Ribs Another Chinese-influenced version of ribs. You'll have to make the low-carb Hoisin Sauce first, but it's a nice thing to have on hand anyway.

1 slab pork spareribs, about 6 pounds (2.7 kg) cup (180 ml) Hoisin Sauce (page 464) cup (60 ml) dry sherry 3 tablespoons (45 ml) sugar-free imitation honey 4 cloves garlic, crushed 1 teaspoon grated ginger 1 tablespoons (2 g) Splenda Oil Salt and pepper Simmer the ribs first for this one-put them in a pot big enough to hold them and cover them with water. (You can add a little soy sauce and Splenda, if you like.) Bring them to a simmer and let them simmer for 30 to 45 minutes.

While that's happening, get the fire going, especially if you're using charcoal. You'll want the fire medium-low.

Next, put the low-carb Hoisin Sauce, sherry, imitation honey, garlic, and ginger in the blender, and run it until everything is well combined.

Okay, the ribs are done simmering. Pull them out, pat them dry with paper towels, and give them a nice ma.s.sage with a little oil. Season them with salt and pepper and put them over the fire-we're directly grilling them this time, instead of slow smoking them. Put them meaty-side down, close the grill, and let them cook for 20 minutes. Flip them over, re-close the grill, and let them go another 40 to 45 minutes.

About 20 minutes before cooking time is up, baste the ribs with the Hoisin Sauce mixture and baste them again 10 minutes later. Serve the rest of the sauce at the table.

Yield: 9 servings 9 servings Each serving will have 5 grams carbohydrate and a trace of fiber, not including the polyols in the imitation honey; 35 grams protein.

Hot Asian Ribs This is full-bodied Chinese flavor. If your family loves Chinese spareribs, you have to make this!

3 pounds (1.8 kg) country-style pork ribs 4 scallions, sliced cup (60 ml) soy sauce [image]cup (8 g) Splenda 1 teaspoon blackstrap mola.s.ses 2 tablespoons (30 ml) white wine vinegar 2 teaspoons toasted sesame oil 2 teaspoons lemon juice teaspoon hot sauce 1 clove garlic teaspoon ground ginger teaspoon chili powder teaspoon red pepper flakes 6 teaspoons Hoisin Sauce (page 464) Put the ribs in a slow cooker.

In a bowl, mix together the remaining ingredients. Pour the sauce over the ribs. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours.

Yield: 6 servings 6 servings Each with 32 g protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.

Key West Ribs Citrusy barbecue sauce gives this a Florida kind of taste!

3 pounds (1.4 kg) country-style pork ribs cup (40 g) finely chopped onion cup (60 ml) low-carb barbecue sauce (from Chapter 13 Chapter 13 or purchased) or purchased) 1 teaspoon grated orange peel 1 teaspoon grated lemon rind teaspoon salt 2 tablespoons (30 ml) white wine vinegar 2 tablespoons (30 ml) lemon juice 2 tablespoons (30 ml) lime juice 1 tablespoons (2 g) Splenda [image]teaspoon orange extract 2 tablespoons (30 ml) olive oil In a big, heavy skillet, brown the ribs over medium-high heat. Transfer them to a slow cooker.

In a bowl, mix together the remaining ingredients. Pour the mixture over the ribs. Cover the slow cooker, set it to low, and let it cook for 7 to 9 hours. Serve the ribs together with the sauce.

Yield: 6 servings 6 servings Each with 26 g protein, 3 g carbohydrate, trace dietary fiber, 3 g usable carbs.

Maple-Spice Country-Style Ribs My pal Ray Stevens, who has tested many recipes for me, raves about this. It's shaping up to be the recipe by which all other recipes are judged!

3 pounds (1.4 kg) country-style pork ribs cup (120 ml) sugar-free pancake syrup 3 tablespoons (4.5 g) Splenda 2 tablespoons (30 ml) soy sauce cup (40 g) chopped onion teaspoon ground cinnamon teaspoon ground ginger teaspoon ground allspice 3 cloves garlic, crushed teaspoon pepper [image]teaspoon cayenne Put the ribs in a slow cooker.

In a bowl, mix together the remaining ingredients. Pour the mixture over the ribs. Cover the slow cooker, set it to low, and let it cook for 9 hours.

Yield: 6 servings 6 servings Each with 27 g protein, 2 g carbohydrate, trace dietary fiber, 2 g usable carbs. a.n.a.lysis does not include polyol sweetened in sugar-free Sour Cream Ham Supper This is another updated, decarbed recipe from Peg Bracken's cla.s.sic, The I Hate To Cook Book.

2 cups (300 g) cooked ham, cut into strips head cauliflower medium onion, diced 2 tablespoons (28 g) b.u.t.ter 8 ounces (225 g) sliced mushrooms cup (115 g) sour cream Run the cauliflower through the shredding blade of your food processor. Put it in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover, and cook on high for 6 to 7 minutes.

While the cauliflower is cooking, dice the onion and cut the ham into smallish strips. Melt the b.u.t.ter in a large, heavy skillet over medium heat and saute the onion, ham, and mushrooms in it, stirring frequently. When the onion is limp and translucent, turn the heat to low and stir in the sour cream. Heat through, but don't let it come to a boil or the sour cream will "crack."

Drain the cauliflower, divide it between 3 plates, and spoon the ham mixture over it.

Yield: 3 servings 3 servings Each with 9 grams of carbohydrates and 1 gram of fiber, for a total of 8 grams of usable carbs and 19 grams of protein.

"Honey" Mustard Ham You may wonder how to roast a ham when you're not going to be around for hours to tend the oven. You use your slow cooker, of course. You'll need a big slow cooker for this.

5 pounds (2.3 kg) fully cooked, bone-in ham [image]cup (80 ml) apple cider vinegar cup (12 g) Splenda, divided 1 tablespoon (15 ml) brown mustard teaspoon blackstrap mola.s.ses 1 teaspoon water Place the ham in a slow cooker.

In a bowl, mix together the vinegar and 2 tablespoons (3 g) of the Splenda. Add the mixture to the slow cooker. In the same bowl, mix together the mustard, mola.s.ses, remaining Splenda, and water and spread the mixture over the ham. Cover the slow cooker, set it to low, and let it cook for 7 hours.

Yield: 6 servings 6 servings Each with 68 g protein, 6 g carbohydrate, trace dietary fiber, 6 g usable carbs.

Ham Kedgeree Oh boy, you are going to thank me for this recipe the Monday after Easter. This quick and tasty skillet supper, based on a traditional dish from the British occupation of India, will help you use up both leftover ham and hard-boiled eggs! It's good enough that you may find yourself buying precooked ham and boiling up some eggs at other times of year.

2 cups (300 g) ham, cut in -inch (1.3-cm) cubes head cauliflower 3 tablespoons (42 g) b.u.t.ter 1 tablespoon (6 g) curry powder 3 tablespoons (30 g) minced onion 4 hard-boiled eggs, coa.r.s.ely chopped cup (60 ml) heavy cream Salt and pepper cup (15.2 g) chopped fresh parsley Run the cauliflower through the shredding blade of a 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 microwave on high for 6 minutes.

Melt the b.u.t.ter in a large, heavy skillet over low heat and add the curry powder and onion. Saute them together for 2 to 3 minutes. Add everything else, stir gently but thoroughly (gently so that you don't completely pulverize the hunks of egg yolk), heat through, and serve.

Yield: 4 servings 4 servings Each with 19 g protein; 6 g carbohydrate; 1 g dietary fiber; 5 g usable carbs.

Creamy Ham Ca.s.serole I made this up to use the end of a ham I'd slow cooked, and it was a hit with my husband.

2 cups (300g) cooked ham, cubed 1 head cauliflower 1 medium onion, chopped 1 large stalk celery, with leaves 2 cups (480 ml) Carb Countdown dairy beverage 1 cup (240 ml) chicken broth 6 teaspoons guar or xanthan 1 teaspoon dry mustard 1 teaspoon salt or Vege-Sal teaspoon pepper 8 ounces (225 g) Gruyere cheese, shredded Run the cauliflower through the slicing blade of a food processor. Transfer it to a bowl and replace the slicing disc with the S-blade. Chop the onion and celery fine in the food processor.

With a hand blender or regular blender, blend the Carb Countdown and broth. Add the guar or xanthan and blend it until there are no lumps. Pour the mixture it into a saucepan and heat it over medium-low heat. (If you do have a hand blender, you may as well just dump the Carb Countdown and the chicken broth in the saucepan and use the hand blender to blend in the thickener in the pot to save a little dishwas.h.i.+ng.) Stir in the dry mustard, salt or Vege-Sal, and pepper. When the sauce is hot, stir in the cheese, a little at a time, until it's all melted. Turn off the heat.

Spray a slow cooker with nonstick cooking spray. Put in a layer of cauliflower, a lighter layer of onion and celery, and then a generous layer of ham. Repeat these layers until everything's gone and the slow cooker is full. Pour half of the sauce over the top. It won't immediately flow down into the food in the slow cooker, so poke down into it several times with the handle of a rubber sc.r.a.per or spoon, piercing the layers to the bottom. The sauce will start to seep down. When there's more room on top, pour in the rest of the sauce and poke down through the layers again. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Yield: 8 servings 8 servings Each with 24 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

Ham and Beans Skillet This is very down-home, which is often a good thing. My husband loves it. You can double this if you like, but the beans will take longer to microwave. Even doubled, though, it's a good, fast supper!

6 ounces (170 g) cooked ham, cut into -inch (1.3-cm) cubes 1 tablespoon (28 g or 30 ml) b.u.t.ter or oil 2 cups (300 g) frozen cross-cut green beans 1 tablespoon (13 g) canned, crushed pineapple in juice 1 tablespoon (15 ml) low-carbohydrate barbecue sauce teaspoon grated ginger teaspoon spicy brown mustard Start to saute the ham in the b.u.t.ter or oil over medium heat-you're just browning it a little. While that's happening, put the beans in a microwaveable ca.s.serole dish, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 7 minutes.

When the microwave goes "ding," check that the beans are done; if they're not, stir them and give them another 2 to 3 minutes. When they're just tender, drain them and add them to the browned ham cubes in the skillet. Add the pineapple, barbecue sauce, ginger, and mustard and stir well. Let it cook for just a minute to blend the flavors and then serve.

Yield: 2 servings 2 servings Each with 13 grams of carbohydrates and 4 grams of fiber, for a total of 9 grams of usable carbs and 19 grams of protein.

Ham Slice with Mustard Sauce Ham steak, about 2 pounds (910 g) 2 to 3 tablespoons (30 to 45 ml) oil cup (120 ml) water 3 tablespoons (45 ml) prepared mustard 3 tablespoons (4.5 g) Splenda teaspoon blackstrap mola.s.ses Salt and pepper Put the oil in a heavy skillet over medium heat and fry the ham steak until it is golden on both sides. Remove the ham from the skillet, set it on a platter, and keep it warm.

Pour the water into the skillet and stir it around, sc.r.a.ping up all the brown bits from the ham. Stir in the mustard, Splenda, mola.s.ses, and salt and pepper to taste. Pour over the ham and serve.

Yield: 5 servings 5 servings Each with 2 grams of carbohydrates, a trace of fiber, and 36 grams of protein.

Apple Sausage Burgers Feel free to make these with turkey sausage, if you prefer.

1 pounds (680 g) bulk pork sausage, hot or mild medium onion, peeled and cut in a few chunks Granny Smith or other crisp, tart apple, cut into a few chunks (no need to peel it) 1 teaspoon dried thyme 1 teaspoon dried sage 1 teaspoon pepper Preheat an electric tabletop grill.

Put the onion and apple in a food processor with the S-blade in place and pulse until they're chopped to a medium consistency. Add the sausage, thyme, sage, and pepper and pulse until it's all well-blended.

Form into 4 burgers and put them on the grill. Cook for 7 minutes or until the juices run clear.

Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 20 grams of protein.

Italian Sausage with Onions and Peppers Mmmmmmm! This is like revisiting my childhood in the New York City area!

1 to 1 pounds (570 to 680 g) Italian sausage links, hot or mild cup (60 ml) olive oil 1 large green peppers 1 large onion 1 clove garlic Slice the sausage diagonally into -inch (1.3-cm) pieces and saute it in the olive oil over medium-high heat. Meanwhile, slice the peppers into medium-size strips and slice the onion about inch (6 mm) thick. When the sausage is about half done, stir in the peppers, onion, and garlic. Cook until the sausage is well done and the onion is limp and translucent. Serve.

Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 21 grams of p Country Sausage Skillet Supper 1 pound (455 g) bulk pork sausage, hot or mild 1 small onion, chopped cup (90 g) shredded cheddar cheese Crumble the sausage in a heavy skillet over medium heat. As the grease starts to cook out of it, add the onion.

Cook until the sausage is no longer pink and the onion is translucent. Pour off the grease, spread the sausage mixture evenly in the pan, and scatter the cheddar over the top. Cover and return to the heat for a minute or two until the cheese is melted and serve.

Yield: 3 servings 3 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 25 grams of protein.

Feel free to subst.i.tute turkey sausage, if you prefer it.

Winter Night Sausage Bake This one-dish meal is serious down-home comfort food. Feel free to make it with turkey sausage, if you prefer.

1-pound (455 g) roll pork sausage 1 apple 1 medium onion 1 teaspoons chicken bouillon granules 1 cup (240 ml) water Guar or xanthan Salt and pepper to taster 1 batch The Ultimate Fauxtatoes (page 209) Preheat oven to 350F (180C, or gas mark 4).

Slice the pork sausage into patties. Put them in a big, heavy skillet over medium heat. You're going to cook them until they're browned on both sides.

In the meantime, slice the apple and the onion thinly and have them standing by.

When the sausage patties are cooked, lay them in an 8 x 8-inch (20 x 20-cm) baking dish you've sprayed with nonstick cooking spray. Now put the apple and onion slices in the skillet and saute them in the sausage grease until they're tender and turning golden. Spread the apples and onions on top of the sausage in the baking dish.

Put the chicken bouillon and the water in the skillet and stir it around, sc.r.a.ping up any tasty brown stuff stuck to the skillet. Thicken the whole thing to a not-too-thick gravy consistency with guar or xanthan, season with salt and pepper to taste, and pour this gravy over the sausage, apple, and onion.

Now spread the Ultimate Fauxtatoes in an even layer over the whole thing. Bake for 20 minutes and serve.

Yield: 4 to 5 servings 4 to 5 servings a.s.suming 4, each will have 24 g protein; 22 g carbohydrate; 9 g dietary fiber; 13 g usable Sausage Skillet Mix-Up 1 pound (455 g) bulk pork sausage, hot or mild 1 small onion, chopped 2 ribs celery, chopped 1 green pepper, chopped 1 cup (240 ml) chicken broth 2 teaspoons chicken bouillon powder 2 tablespoons (30 ml) Worcesters.h.i.+re sauce teaspoon pepper 3 cups (450 g) Cauliflower Rice (page 212) Brown and crumble the sausage in a heavy skillet over medium-high heat. When the sausage is no longer pink, pour off the grease, add the remaining ingredients, and give the mixture a stir.

Turn the heat to low, cover the skillet, and let it simmer for 15 to 20 minutes or until the cauliflower is tender.

Yield: 3 servings 3 servings Each with 16 grams of carbohydrates and 4 grams of fiber, for a total of 12 grams of usable carbs and 22 grams of protein.

Greek Meatza A good recipe deserves a variation! Here's my new, Greek-style version of meat-crust pizza.

2 pounds (910 g) ground lamb medium onion, minced 4 cloves garlic, crushed 1 teaspoons dried oregano 1 teaspoon salt cup (120 ml) pizza sauce (Ragu makes one with no sugar, but read the label!) 10 ounces (280 g) frozen chopped spinach, thawed and very well-drained [image]cup (35 g) sliced black olives cup (120 ml) canned diced tomatoes, drained 2 cups (240 g) shredded Monterey Jack cheese 1 cup (150 g) crumbled feta cheese Preheat oven to 350F (180C, or gas mark 4).

Plunk the first five ingredients in a large mixing bowl and use clean hands to moosh everything together really well. Pat out into an even layer in a 9 x 13-inch (23 x 33-cm) pan and bake for 20 minutes. Pour off the grease.

Spread the pizza sauce over the meat layer. Spread the spinach evenly over the sauce and then top that with the olives and tomatoes. Spread the two cheeses over that. Turn the broiler to low and broil about 4 inches (10 cm) from the heat for about 6 to 8 minutes or until browned and bubbly.