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Low Carb
Recipes
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Good Morning America
kicked off its "Cut the Carbs, Lose the Weight" series, with a recipe from
Marcus Samuelsson, executive chef and owner of Riingo, one of New York's top
restaurants.
Turkey Meatloaf
Nutrional Information: This recipe
makes four servings, and according to a nutritionist's test each seving
containing the following: 467 calories, 24 grams fat, 5 grams saturated fat, 27
grams carbohydrates, 38 grams protein, 6 grams fiber, 0 grams sugar.
• 1/2 cup couscous
1 cup
water
1 pound ground turkey
1 egg
Tomato
Spinach Sauce
• 1 onion, sliced
3
tablespoons olive oil
1 bell pepper, chopped
4 cloves garlic, minced
1 teaspoon chili powder
8 tomatoes, chopped
4 sprig thyme,
leaves removed from stems
2 cups spinach
4 sprig basil
1/2
teaspoon salt
freshly ground black pepper
1. Soak
couscous in water, and let it rise for 5-8 minutes.
2. Sauté
onion in olive oil for 3 minutes. Stir in bell pepper, garlic and chili powder.
Add tomatoes and thyme and let it simmer for 25 minutes.
3. Lift out
1 cup tomato sauce, and spread it on to a baking sheet and let it cool.
4. Let the rest of the tomato sauce continue to simmer on low heat.
5. Once the cup of tomato sauce has cooled down, mix it together with
half the couscous. Mix in egg and ground turkey. Season with salt and pepper.
6. Shape it into a loaf and bake it in the oven for 1 hour at 350
degrees.
7. Five minutes before the loaf is ready; Fold in the rest
of the couscous, spinach and basil into the tomato sauce. Serve.
Recipe courtesy of Marcus Samuelsson, executive chef and owner of Riingo.
Click here for printable version |
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Sauteed Halibut
Love pasta but
you're on a low-carb diet? Try chef Emeril Lagasse's recipe for Sautéed
Halibut with Zucchini 'Pasta,' Tomatoes and Herbs.
There is no actual
pasta in the recipe — but you might just be fooled when you look at it.The
zucchini is cut to resemble pasta.
Halibut
Ingredients
• 2 pounds medium zucchini
(about 4), ends trimmed
12 ounces halibut, cut into 1-inch cubes
Emeril's Original Essence (see recipe below)
1 tablespoon olive oil
2
tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1
teaspoon red pepper flakes
Pinch finely grated lemon zest
2
tablespoons thinly sliced green onions
1 tablespoon dry white wine
3/4
cup shrimp stock
1 cup chopped, peeled and seeded tomatoes
2
tablespoons lightly toasted pine nuts
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley
Salt, to taste
Freshly
ground black pepper, to taste
1/2 cup freshly grated Parmigiano-Reggiano,
garnish
Emeril's
Original Essence
• 5 tablespoons sweet paprika
1/4 cup salt
1/4 cup garlic powder
2 tablespoons freshly ground
black pepper
2 tablespoons onion powder
2 tablespoons cayenne
2
tablespoons dried oregano
2 tablespoons dried thyme
Essence Directions
1. Combine all ingredients in a
small mixing bowl and blend well.
2. Store in an airtight container
in your spice cabinet for up to 3 months.
Halibut
Directions
1. Using a mandolin or a heavy
sharp knife, slice the zucchini lengthwise into very thin strips, like pasta.
Discard the center seedy pieces and separate the slices.
2. Season
the halibut lightly on both sides with Emeril's Essence.
3. In a
large skillet, heat the olive oil over medium-high heat. Add the halibut and
cook until just cooked through, 1 1/2 to 2 minutes per side. Remove from the
heat.
4. In a large skillet, heat the extra virgin olive oil over
high heat. Add the garlic, red pepper flakes, and lemon zest, and cook,
stirring, until fragrant, 30 seconds. Add the zucchini and green onions and
cook, tossing, until the zucchini is just barley wilted, about 3 minutes. Add
the white wine and bring to a boil. Add the stock and bring to a simmer while
tossing. Add the tomatoes and remove from heat. Add the herbs and pine nuts and
toss again. Season with salt and pepper to taste.
5. Divide the
zucchini 'pasta' among 4 shallow pasta bowls or large plates. Arrange the fish
on top and sprinkle each portion with 2 tablespoons of the cheese. Serve
immediately.
Yield: Makes 4 servings
282 calories per
serving
11 grams carbs per serving
Click here for printable version |
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Skirt Steak with Garlic-Roasted Radicchio
Want to plan an elegant low-carb
dinner for two? Try Todd English's recipe for Skirt Steak with Garlic-Roasted
Radicchio.
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As part of Good Morning
America's "Cut the Carbs, Lose the Weight" series, Chef Todd English, of
Olives in Charlestown, Mass., made a skirt steak with balsamic marinade and
garlic-grilled radicchio.
Radicchio Ingredients:
• 8 garlic cloves, finely
chopped
1/4 cup olive oil
1 tablespoon chopped fresh rosemary
leaves
1/4 cup balsamic vinegar
1 teaspoon kosher salt
1/2 teaspoon
black pepper
4 large heads radicchio, halved through the root
Grated
Parmesan cheese, for garnish
Instructions:
1. Place the garlic,
olive oil, rosemary, vinegar, salt, and pepper in a large bowl and mix well.
Add the radicchio and gently toss so that it is well coated. Cover and let
marinate at room temperature for at least 1 hour.
2. Preheat the
oven to 425 degrees.
3. Place the radicchio in a baking pan and
pour the marinade on top. Place in the oven and roast until the edges of the
radicchio are crisp and almost beginning to look burnt, about 20 to 25
minutes.
4. Serve immediately, with grated Parmesan cheese. Serves
12
Steak Ingredients:
• 2 roasted garlic cloves
1 Tbsp. dijon mustard
1/4 cup chopped cilantro
Grated zest of
1/2 lemon
2 Tbsp. balsamic vinegar
2 Tbsp. olive oil
1.5 pounds
skirt steak
1 tsp. kosher salt
1/2 tsp. black pepper
Directions:
1. To make the
marinade, mix the Dijon mustard with chopped cilantro, lemon zest, balsamic
vinegar, 2 tbsp. Olive oil, kosher salt and black pepper. Soak the steak in the
marinade for one hour in covered container.
2. Use a broiler and
cook the steak, with garlic cloves, for 5 minutes on each side, with broiler
set to high. Or, fry the steak in a heavy pan with 2 cloves of garlic.
As an alternate, you can sear in a grill pan on top of stove over high heat and
then place in a 450 F oven for 10 to 15 minutes, to desired doneness (130
degrees with instant read thermometer would equal medium rare) Use salt and
pepper to season steak and serve with radicchio.
Skirt Steak:
345 Calories
Per Serving
Less than 1 Gram of Carbohydrates
Radicchio:
48 Calories Per
Serving
2 Grams of Carbohydrates
Click
here for printable version |
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