Crack Slaw - LC

Original Crack Slaw recipe, from EATING FOR LIFE BOOK
Servings: 2

2 portions brown rice (about 1/2 C uncooked - omit for less carbs)
2 portions lean ground beef (about 1/2 lb)
1 TBSP toasted sesame oil
2 cloves garlic, minced
3 green onions, sliced
1 C broccoli slaw
1 C napa cabbage, shredded
1 TBSP lite soy sauce
Crushed red pepper flakes, to taste

1. Prepare brown rice according to its package directions

2. While the rice is cooking, in a medium skillet or wok, brown the ground beef over medium heat until no longer pink. Remove the beef from the skillet, drain and set aside.

3. Heat sesame oil in the skillet over med-high heat. Add garlic and green onions; stir-fry for 2 min. Add the broccoli slaw and cabbage; stir-fry for 2 min. Add rice and soy sauce, stir-fry for 2 min.

4. Return the cooked ground beef to skillet with rice and vegetable mixture and season with red pepper flakes, to taste. Stir until ingredients are well combined and heated through, about 2 minutes.

5. Divide into two portions.

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Cheesecake Pudding

Cheesecake Pudding

2 T. cream cheese, softened
2 T. of sour cream or Greek yogurt
1 T. heavy whipping cream
About 2 T. of Splenda or equivalent sweetener

Mix all together, put in a serving bowl and if desired stick in freezer for 15 to 20 minutes to firm up a bit, or just eat it as is!

Renee’s Hamburger Salad - Low Carb

Renee’s Hamburger Salad

SERVES 4

1 lb ground beef
1/4 cup chopped onion
4 cups chopped lettuce
1 medium tomato, chopped
20 hamburger dill pickle slices (coarsely chopped)
1/2 cup mayonnaise
2 teaspoons yellow mustard
1 tablespoon heavy cream (more or less)
salt
pepper
garlic powder

Brown ground beef and onions with salt, pepper, and garlic powder until cooked through. Toss while hot with lettuce, tomato and pickles. You want the lettuce to slightly wilt.

In a small bowl, mix together mayo and mustard, then thin it out with heavy cream until thin enough to pour.

Stir dressing into salad mixing everything together well.

This salad tastes best when ingredients are warm or at room temperature. Can be heated for about 30 seconds in the microwave if needed.

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Reese Cup Like Treat - Low Carb

Reese Cup Like Treat

2 tablespoons butter
1/3 cup creamy or chunky peanut butter
1 square Baker's unsweetened chocolate
1/3 cup ricotta
10 packets Splenda
1 teaspoon vanilla

Melt butter, peanut butter and chocolate in microwave. Cool slightly, then add ricotta, sweetener and vanilla. Spoon onto wax paper and refrigerate.

Total: 34 carb, 7 fiber (27 NET carbs) 1052 Calories, 88 fat, 36 protein.

Serves 22 @ 1.2 carb, 48 Calories, 4 fat, 2 protein.

Don't get turned off by the ricotta. These are great and kind of fudgy tasting.

Biscuits and Sausage Gravy - Low Carb

LC Sausage Gravy

1 pound Sausage - Jimmy Dean
2 cups 2% Calorie Countdown Milk
2 tablespoons flour
2 tablespoons carbalose Flour

Crumble sausage and cook in large skillet over a medium heat, until browned. Mix in the flour until completely dissolved. Slowly, stir in milk then cook the gravy until it thickens and starts to bubble. Add some season with salt and pepper, to taste. Top biscuits with the hot gravy and serve. Place the leftovers in the refrigerator.

1/2 cup serving:

Calories: 257
Fat: 23
Sat. Fat: 8
Carbs: 3
Fiber: 1
Protein: 10

Carbquik Biscuits

2 cups carbquik - LC Baking Mix
1/2 cup heavy cream
1/8 cup water
1 1/2 teaspoons baking soda

Preheat oven to 350. Place dry mix in mixer bowl. On low speed, slowly add liquid until dough forms. Do not overwork the dough (mine was rather crumbly so I squeezed it a bit).

Place on counter covered with light layer of Carbquik. Roll into a 1/2" thick sheet. But with 1/2" circles ( a glass worked fine for me). Place on a greased cookie sheet. Brush with butter.

Bake for 15 minutes and check or until golden (watch them, they'll be golden inside and out if you cook too long). Brush with butter when done.

Yields 9 biscuits - 1 biscuit was:

Calories: 152
Fat: 11
Sat. Fat: 5
Carbs: 18
Fiber: 14 (wow what a fiber PUNCH)
Protein: 7

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Basic Low Carb Baking Mix

Basic Low Carb Baking Mix

3 cups soy protein isolate
2 cups soy flour
2 cups oat flour
2 cups almond flour
½ cup vital wheat gluten
¼ cup flax seed meal
4 tsp baking soda
5 Tbsp baking powder
2 tsp salt

Sift together and store in refrigerator.

Source:"low-carb-recipe-exchange@yahoogroups.com2002"

Per Serving: 778 Calories; 35g Fat (36.9% calories from fat); 59g Protein; 76g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 16634mg Sodium.


Make your own Atkins Bake Mix

1 cup soy flour
2 cups soy protein isolate
2 tablespoon baking soda
1 teaspoon salt
2 tablespoons Splenda

Sift together then store and use as you would Dr. A's. It's much cheaper and things come out about the same.

3 carbs per 1/2 cup serving

Mary's Mini Microwave Cheesecake

Mary's Mini Microwave Cheesecake

Cooking spray
8-ounce cream cheese
1/4 cup lemon Da Vinci's SF syrup (or your favorite flavor)
1 egg
Almonds, thinly sliced, optional
Strawberries, optional

Generously spray a 2 cup capacity microwave safe baking dish with cooking spray. If desired, sprinkle bottom of dish with sliced almonds. Set aside.

Cut cream cheese into chunks into a separate microwave safe bowl and soften for about 30 seconds. Remove and stir well. Add syrup and egg, mix well and beat with a wire whip until very smooth, removing any lumps. Slowly pour mixture over the almonds into prepared dish. (I used a 2-cup mini Corningware baking dish).

Cook in microwave on high about 4 to 5 minutes or until well set. Remove and allow to cool in dish for about 10-15 minutes, or until it begins to pull away from the edges of the dish. Invert onto a serving plate and place into the refrigerator to cool overnight or for several hours.

Top with berries if desired. I’m gonna call it 4 servings. YMMV.

Can also do silicone muffin cups, custard cups or ramekins.

Mini Cocoa Cakes - Low Carb

I couldn't settle on what exactly to call this so I just called it mini cocoa cakes. I'll probably add more cocoa next time, but it was pretty good I have to say. I didn't want to get into making the real low carb chocolate ganache so I tried to thicken up a combo of kahlua and chocolate syrups with a tad bit of xanthan gum to sprinkle on top, but it didn't work so well. Got too thick. What I WANTED to do was sandwich two of 'em with a layer of whipped cream in between, but I settled for this! Have no idea on the carb count - depends on your protein powder.

Mini Cocoa Cakes

3 eggs, separated
½ teaspoon cream of tartar

3 tablespoons cottage cheese
½ tablespoon (heaping) cocoa
½ tablespoon Splenda
1 tablespoon chocolate DaVinci syrup
2 scoops of low carb sweet protein powder (about 2 heaping tblsp.)

Separate eggs; whip egg whites with cream of tartar until stiff peaks are formed. Meanwhile, blend together the yolks, cottage cheese, cocoa, Splenda, syrup and protein powder. Carefully fold into egg whites, spoon into piles on a Teflon or greased baking pan or muffin top pan. Bake at 300 degrees for 20 to 30 minutes or until lightly browned. Top with whipped cream, sprinkle with cocoa and chocolate syrup if desired. Enjoy!

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Cola Barbecue Chicken - Low Carb

This is an excellent low carb way to get barbecued chicken in your diet.  It's based on the old Stillman diet, except that Stillman's uses store bought ketchup and this one is a homemade one.

I used whole, boneless, skinless chicken breasts. I mixed up the sauce earlier in the day and just kept it in the fridge. After I browned my chicken a bit, I just poured the sauce on top, brought it to a boil, reduced to a simmer, covered it and let it cook. Definitely doesn't take 45 minutes, maybe more like 30. Oh, and since I don't have the patience of Job, I removed the chicken at the end, whisked in 1/8 a teaspoon of xanthan powder with the sauce and it thickened up very nicely, and quick! 

Cola Barbecue Chicken

2-3 pounds cut up boneless chicken
1 8oz can "no salt added" tomato sauce
12 oz diet cola
1/4 cup apple cider vinegar 
1 tblsp chili powder
2 tsp onion powder
1/2 tsp dry mustard powder
1/2 tsp garlic powder
1/8 tsp ground cloves
1/8 tsp ground allspice
1/8 tsp ground cinammon
1/4 tsp cayenne pepper

Brown chicken in a nonstick skillet in a bit of oil, add all of the other ingredients and bring to boil. Cover, reduce heat and cook for 30 to 45 minutes. Uncover, turn up the heat and continue cooking until the sauce becomes thick and adheres to the chicken, or thicken with some xanthan powder to thicken. 

Jello Fluff - Low Carb

Earlier this week I experimented making a jello fluff, except using cottage cheese instead of cream cheese. I followed package directions for the regular 4-serving small package of Jello, adding the 1 cup of boiling water to dissolve it and then the second cup of cold water. Then I poured that into my blender with 1 cup of cottage cheese and blended the heck out of it till it was smooth, poured it into a pie pan and let it set. I didn't have enough custard dishes to do individual servings. I think next time I will try it with just the one cup of boiling water and a smaller dish to see how that turns out. Anyway, it was like having a creamy Jello, so a nice change from regular old Jello and I really liked it! This one was strawberry banana flavor. Since I allow Jello on my form of Stillman's, I consider this Stillman's legal too!

Cauliflower Pizza Crust - Low Carb

Here are the pictures of my pizza experiments and opinion/review of a pizza crust made from cauliflower.

I used a whole head of fresh cauliflower, shredded up with no seasonings, 1 cup of mozzarella and two eggs, which I split into two batches.



This first pic is of the raw cauliflower before cooking after being shredded in the food processor. I then cooked it covered for 6 minutes in the microwave.

This next picture is of the cooked cauliflower with the cheese and egg mixed in. Looks kinda like scrambled eggs.

Then the mini pizza crust cooked.

And the mini topped and cooked the second time. The minis were too thick, so if I do those again they will be MUCH thinner. Side Note: I did discover that I would really like these minis cooked this way just plain by themselves as a cauliflower side dish however!

Here I was doing a larger pizza made on a small 12" teflon pizza pan sprayed with EVOO cooking spray. This first picture is the rest of the microwave steamed cauliflower "dough" spread very thinly. I formed sort of an edge to it.

This one is the oven baked, undressed dough (which I did not flip over, some folks do) after about 40-45 minutes in a 450 degree oven. I usually use Great Value pizza sauce because it's low in carbs, but this time I made up my own with a can of tomato sauce, a tablespoon of tomato paste, garlic powder, a heaping teaspoon of Sugar Twin and italian seasoning, simmered for 15 minutes.

These last two are of the finished pizza after being topped (half eaten oops lol... almost forgot to snap a picture!) and returned to the oven under the broiler. It did not stick at all and lifted easily from the pan when I transferred it over to the cutting board.

Okay ... now the review. 

Though some folks over on the low carb board swear that you cannot taste the cauliflower, I certainly could. But I didn't use any seasonings in or on the "dough" to mask the flavor this time, because I first wanted to try it plain. And I happen to like cauliflower anyway. And while the edges of the pizza were nice and crispy as you see it's overall pretty soft to the hand but no problem to hold.

I think rather than putting it under the broiler for the second cooking, that next time I'll try it back into a very hot oven after adding the toppings. The broiler seemed to me to soften it up again and didn't give the crust enough time to warm back up either after being out of the oven long enough for me to top it. Just a thought for next time.

I definitely liked the larger pizza much better than the minis I made but I will give it another go with seasonings in or on the crust dough. I will tell you though, my husband is not a veggie eater and there is no way that I would "trick" him with this one. For me however, this is an "acceptable" low carb substitute when you can't do the real stuff and while nothing like real pizza to me (purist that I am and all) the second experiment was pretty tasty but why wouldn't pizza toppings be no matter what you put them on?


This crust using cauliflower has been around the net for years but here's the basics.

Cauliflower Pizza Crust

1 cup shredded and cooked cauliflower
1 egg
1 cup mozzarella cheese
Italian seasoning, to taste
Great Value pizza sauce
Toppings as desired
Additional mozzarella cheese to top

Preheat oven to 450 degrees and generously spray a pizza pan with non-stick spray. In a medium bowl, combine cauliflower, egg and mozzarella, drop onto the pizza pan and spread evenly, pressing from the center out. Sprinkle with Italian seasoning.

Pre-bake the crust at 450 degrees for about 15 minutes. Add the sauce and toppings and cheese and place under the broiler just until cheese melts.

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Low Carb Cream Cheese Mini Muffins

Low Carb Cream Cheese Mini Muffins

1 - 8 oz. block Philadelphia cream cheese
¼ cup of DaVinci’s Dulce de Leche sugar free syrup
¼ teaspoon vanilla
1 egg

Mix cold cream cheese with a fork until softened. Add DaVinci’s syrup, vanilla, and egg and mix well. Whisk together with a wire whisk until smooth. Spray 12 mini muffin cups with Pam butter flavored spray and spoon cream cheese mixture out evenly. Bake in preheated 350 degree oven for 30-35 minutes. Allow pan to cool on rack for at least 30 minutes. Remove and refrigerate to cool. Top with a tiny 1/4 teaspoon dab of sugar free strawberry or raspberry preserves, if desired.

Low Carb Cream Cheese Mini Muffins

Low Carb Cream Cheese Mini Muffins

1 - 8 oz. block Philadelphia cream cheese
¼ cup of DaVinci’s Dulce de Leche sugar free syrup
¼ teaspoon vanilla
1 egg

Mix cold cream cheese with a fork until softened. Add DaVinci’s syrup, vanilla, and egg and mix well. Whisk together with a wire whisk until smooth. Spray 12 mini muffin cups with Pam butter flavored spray and spoon cream cheese mixture out evenly. Bake in preheated 350 degree oven for 30-35 minutes. Allow pan to cool on rack for at least 30 minutes. Remove and refrigerate to cool. Top with a tiny 1/4 teaspoon dab of sugar free strawberry or raspberry preserves, if desired.

Low Carb Bacon Double Cheeseburger

Okay now you tell me what is wrong with this huh?

The Original Diet Revolution Rolls
Straight from the 1972 Dr. Atkins Diet Revolution book
Makes 6 rolls

Pam spray
3 eggs separated
1/4 teaspoon cream of tartar
3 tablespoons cottage cheese
1 package of Sugar Twin*

1. Preheat oven to 300°F.
2. Separate eggs very carefully (make sure that none of the yolk gets into the whites.)
3. Spray Pam on a Teflon cookie sheet.**
4. Beat egg whites with cream of tartar until whites are stiff but not dry.
5. Fold in yolks, cottage cheese and Sugar Twin*** (Be extremely careful not to break down the egg whites. Mix for no more than 1 minute.)
6. Place the mixture carefully on the Teflon cookie sheet, gently putting one tablespoon full on top of another until each “roll” is about 2 inches high. Repeat this until you have 6 piles.
7. Place the cookie sheet in the oven and bake for about 1 hour.

Total carbs 3.1; grams per serving .5
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NOTES since its publication:

*can substitute Splenda or your preferred sweetener
**muffin top pan works fantastic for this
***recommend blending these ingredients together first before folding in

VARIATIONS to basic rolls since its publication - instead of cottage cheese, replace with:

3 tablespoons mayonnaise
3 tablespoons ricotta cheese
Up to 3 ounces of cream cheese

In this variation pictured above, I added in some sun dried tomato pesto (that's the dark spots you see), a scoop of protein powder, and I substituted 3 tablespoons of mayo for the cottage cheese. Cook in a muffin top pan and invert rolls when you put your burger together so the bumpy part is inside.

Here are some other variations I enjoy.

Mary’s Savory Revolution Rolls

4 eggs, separated
¼ teaspoon cream of tartar
3 tablespoons cottage cheese
1/2 tsp baking powder 1/2 tsp garlic powder1/2 tsp onion powder½ tsp parsley flakes
1 large scoop of natural flavor protein powder
2 tablespoons heavy cream
1 tablespoon butter, softened
Pinch Splenda

Optional: Lightly sprinkle tops with parmesan or cheddar cheese before baking

1.5 gr. carbs per roll
1.2 gr. carbs plus my Protein Powder add .33 per roll

Sweet Maple Revolution Rolls

4 eggs
¼ teaspoon cream of tartar
3 tablespoons cottage cheese
1 large scoop natural whey protein powder
½ teaspoon baking powder
1 tablespoon butter, softened
1 tablespoon SF maple syrup
1 tablespoon heavy cream
1 tablespoon Splenda

1.44 carbs per roll
Carbs .5, plus protein powder .33, SF syrup, plus syrup .61

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