Low Carb Beef Stroganoff

1 ½ pounds beef tenderloin, trimmed well
salt to taste
freshly ground pepper to taste
12 ounces small button mushrooms
2 Tablesps coconut oil
1 ounce butter
¾ cup stock or broth
2 Teasps Wondra flour
¾ cup sour cream
2 Tablesps freshly chopped parsley (or small sprigs)

Pound meat thin. Cut in strips about ¼ inch wide and 2 inches long. Put on a large plate and sprinkle lightly with salt and pepper. If you have time, refrigerate meat for an hour or longer. Before cooking beef on your best indoor grill check out this guide.

Wipe mushrooms clean with a damp paper towel. Trim off hard ends of stems.

Heat a large, heavy skillet on medium-high. Add the oil. Quickly brown the meat in the hot oil on both sides, about 2 minutes total. Remove meat to a holding plate. Add the butter to the skillet. Reduce heat to medium-low. Ad the mushrooms and cook until tender, about 5 minutes. Add the beef stock and stir to loosen particles on the bottom of the skillet. Add the flour and stir into the broth. Simmer for about 2 minutes on low. Add the meat and the sour cream and heat through. Adjust seasoning, sprinkle with parsley, and serve immediately.*

Note: This is one of the many quick and easy beef recipes that tastes fabulous with minimal effort thanks largely to sour cream. You can fix this meal in less than 30 minutes. Because it is so easy to do – and tastes absolutely delicious – it is a great meal to serve at your dinner parties. The dish is absolutely best if you use beef tenderloin. There is little waste, and you are better off serving smaller portions than using a lesser-quality in larger amounts. This is great served over any type of pasta.

*Sub-Note: If you are not prepared to serve the meal promptly after you have added the flour and stirred the stock, remove the pan from the heat until you are. (If this is going to take longer than 30 minutes, refrigerate everything until you are ready.) Reheat mushrooms and stock in skillet until bubbly. Proceed with recipe.

Serving size,1 1/3 cups. Carbs per serving 5.4 grams of carb. Number Of Servings: 4.…

Eggplant Parmigiana

2 medium-size eggplants, peeled (about 18 ounces)
4 ounces shredded whole-milk mozzarella cheese
5 ounces grated Parmesan cheese
4 ounces shredded Swiss cheese (or very thinly sliced)
6 Tablesps tomato paste
1 ½ cups dry white wine
½ cup water
salt to taste
freshly ground black pepper to taste
2 eggs, beaten
¾ cup bread crumbs
½ Teasp garlic powder
¼ cup olive oil or coconut oil (more if needed)
4 Tablesps butter (1/2 stick), (optional)

Butter or oil a 2-quart baking pan or ovenproof casserole dish. Cut the eggplant into ½-inch-thick slices. (Read about eggplant on page 220.) Set out the cheeses and have ready. Mix the tomato paste with the wine and water; stir into a smooth sauce (you can do this in the blender). Season with salt and pepper.

Set out two shallow bowls for the beaten eggs and the bread crumbs. Mix the crumbs with garlic powder and salt. Dip each slice of eggplant first in the eggs, then in the bread crumbs. Coat well. Put the coated slices on a platter.

Heat a large, heavy skillet over medium-low heat. Heat the olive oil. Cook the eggplant slices in the hot oil until golden brown on each side. Do not crowd the slices; you need to be able to turn them. Preheat oven to 350ºF when you are about halfway through cooking the eggplant. Drain eggplant on paper towels. Transfer the cooked slices to a holding plate until all slices are cooked. Note that these bread crumbs tend to darken faster than standard bread crumbs. Reduce heat if needed to keep the slices light golden in color.

Build the eggplant parmigiana. Put a layer of eggplant (about half) in the bottom of the casserole dish. Sprinkle about half of each of the three cheeses over the eggplant slices, but reserve some Parmesan cheese (to taste) for topping the finished casserole. Pour about half of the sauce over the cheeses. Add the next layer of eggplant slices and repeat the process. Pour the rest of the sauce on top. Sprinkle the casserole with bread crumbs and 1 ounce Parmesan cheese. Dot with butter. Bake the casserole, uncovered, for about 30 to 35 minutes or until light golden brown.

Note: If you miss eggplant parmigiana – well, now you can eat it again. This is not a quick-to-fix meal, but if you can find the time to do it, you will be rewarded. Serve with Superb Rolls or Intense Garlic Bread Surprise.

Carbs per serving 9.5 grams of carb. Number Of Servings: 6.…

Pan Asian fried Rice

2 lbs. trimmed cauliflower
4 Tbsp. vegetable oil
4 cloves garlic, minced
3-4 cups diced, cooked meat
3 eggs
1 tsp. salt
2 green onions, thinly sliced
1/2 tsp. freshly ground black pepper

Grate the cauliflower using the medium sized holes of a grater. Grate the core too. With your hands squeeze out as much water as you can. This may not be necessary for some cauliflower as they vary in degree of wetness.

Over high heat, heat the oil (bacon fat can be used here too) in a wok or large heavy frying pan and add the garlic. Stir-fry until pale gold. Add the meat and fry until lightly browned. Break in the eggs and fry until softly scrambled. Add the grated cauliflower, sprinkle with salt and stir and fry until it’s tender-crisp, about 5-8 minutes. The length of time will depend on the cauliflower.

Stir in the green onion and pepper. Check the seasoning and serve.

Note: Serves 4 as a main course, 8 as a side dish (very low carb count total carb count is 57 for the whole meal)

This is a pan-Asian mix combining flavors and techniques from China, Thailand and Vietnam. Chinese like their fried rice to be white, Thais like the flavor of golden fried garlic and Vietnamese like to add a bit of black pepper.

You can use raw meat, shrimp or prawns. Just make sure it’s in small pieces and thoroughly cooked before adding the eggs.

If you’re used to the darker version, add a splash of soy sauce – go easy or the rice may be too wet – and reduce the salt. You can use this without the meat as a side dish. Delish with crumbled feta, olive oil and chopped tomato on top. The variations are endless: a bit of curry powder, some grated lemon rind to go with fish, some chili powder……

Blueberry Muffin Jubilee

12 ounces cream cheese, soft
5 eggs
15 packets Splenda sugar substitute
2 Teasps vanilla
1 ½ cups whole almond meal
1 cup unprocessed wheat bran
1 Teasp baking powder
1 cup whole (fresh or frozen) blueberries
2 Teasps grated lemon peel

Preheat oven to 325ΊF. Lightly grease a 12-cup muffin pan (heavy-gauge metal is best). You can also use muffin liners.

Put cream cheese and two eggs in the bowl of an electric mixer. Beat with a flat beater until smooth and fluffy. Add the other eggs, one at a time, beating briefly after each. On slow speed, stir in the rest of the ingredients except the blueberries and lemon peel. When mixture is well blended, stir in the blueberries and lemon peel.

Fill the muffin pans almost to the top. (The muffins will rise only slightly.) Bake muffins for about 20 to 25 minutes or until golden brown. These muffins freeze well. Thaw at room temperature.

Note: Each muffin has 4.8 grams of carb.