Recipes

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Balanced Recipes for the body builder

This is another new section in our mag. We have compiled a list of enticing low carb recipes. Most can be prepared in just a few minutes. We hope you will enjoy these as much as we have.

Protein is just as important as carbohydrates in meal planning. These protein calculations, unless otherwise specified, are based on a 3-ounce portion in these recipes. You can adjust to your protein needs for an average of 7 grams protein per ounce of lean meat, fish, or fowl. Most of these recipes have no pictures, sorry. But if anyone cooks any of these foods and take time to take a pic, if you send them to us we will add them in with the matching recipe.




Steak & Eggs with Mango

Saute a 1/2-inch-thick beef tenderloin (or ham) steak in butter, with or without a minced fresh jalapeno chili, top with a boiled egg, and surround with 1 1/3 cup diced ripe mango. Add salt and freshly ground pepper.

PER SERVING: 11 GRAMS CARBOHYDRATE, 27 GRAMS PROTEIN




Breakfast Burrito

Moisten I small flour tortilla on both sides with lightly dampened hands and soften it by holding it bricfly over a gas flame or brushing it across a medium-high electric burner. Spread the center of the tortilla with 1 tablespoon drained and rinsed canned beans mashed to a paste with a little sour cream. Sprinkle it with a tablespoon of Mexican salsa verde and 1/2 cup (not packed) of grated Monterey Jack or cheddar cheese. Very lightly scramble 2 eggs and spoon them across the center of the tortilla. Roll up the burrito like an egg roll, tucking in the ends. Heat it in the microwave for about 20 seconds, just long enough to melt the cheese.

PER SERVING: 15 GRAMS CARBOHYDRATE, 21 GRAMS PROTEIN




Bread Pudding with Ham & Cheese

Soak 2 Jaret toasts in I egg beaten with 2 tablespoons heavy cream until almost all the egg is absorbed. Lift one toast into a flat-rimmed soup plate with a spatula, fold over a slice of Black Forest ham (or Canadian bacon) on top, cover it with 2 tablespoons grated cheddar, and sandwich it with the second toast. Pour any remaining egg mixture over the top and sprinkle with a little more cheese. Microwave on high for 1 1/2 minutes.

PER SERVING: 13 grams carbohydrate, 23 grams protein




Egg Salad

Chop 6 hard-boiled eggs with minced celery, scallions, and fresh dill, salt and pepper, and mayonnaise seasoned with Dijon mustard and lightened with yogurt two to one.

PER SERVING: less than 1gram carbohydrate, 6 grams protein per egg used. Stuff a medium tomato with it for another 4.1 grams carbohydrate.




Frizzled Orange Beef with Poached Egg

Saute’ 2 ounces slivered dried beef (still sold in jars in the canned-meat section) in a little butter along with several wire-thin strands of orange zest, a generous sprinkle of chives, and some freshly ground black pepper. Poach an egg in the microwave (40 seconds on medium). Stir a rounded tablespoon of crème fraiche (or cream cheese) into the beef and let it melt but not boil. Pour the beef over a Jaret toast and top with the poached egg.

PER SERVING: 7 grams carbohydrate, 22 grams protein




Garlic Shrimp with Salsa

Saute' jumbo shrimp in garlic oil and add a tablespoon of hot Mexican salsa to each serving. Serve with a mixed green salad with 1/2 sliced avocado and 4 or 5 strips of jicama

PER SERVING: 5 grams carbohydrate, 21 grams protein




Dilled Pancakes with Smoked Salmon

Make your pancakes, adding minced fresh dill and minced scallions to the batter and leaving out the sweetener. Stack 5 of the pancakes with a teaspoon of sour cream and a thin slice of smoked salmon on top of each one.

PER SERVING: 13 grams carbohydrate, 28 grams protein




Barbecue Sauce

Commercial BBQ sauces run between 5 and 14 grams carbohydrate per tablespoon. This one has only 2 grams per tablespoon (8.25 per 1/4 cup).

Mix together:

2 tablespoons Heinz Light ketchup,

1 tablespoon Worcestershire sauce,

1 tablespoon Dijon honey mustard,

1 tablespoon minced shallot,

2 pressed garlic cloves,

Tabasco sauce to taste,

1/4 cup full bodied red wine, a dash of liquid mesquite of NutraSweet or Equal.