4 Recipes

 

Eggs

Eggs are the perfect protein and we recommend them, especially free range, organic eggs (available in health food stores). In the New York area, these high-quality eggs are in supermarkets. The chickens that lay these eggs have not been injected with antibiotics or hormones and have not been fed chemicals. Always check the date on the box to ensure that the eggs are fresh.

You know that I don’t have to tell you how to cook eggs. You have been cooking them for years. But I’d like to share some hints that have helped me. With any luck they may make your egg dishes even better than your usual great!

Separating An Egg:

Egg white will not beat stiff if one drop of yolk gets mixed with the white when you separate the eggs. You can remove a small drop of yolk from white by using the cracked egg shell. Just dip it into the white and remove the yolk.

Beating Egg Whites:

To get the most volume from egg whites, bring them to room temperature before beating. They may be beaten with a wire whisk in a large metal bowl, a rotary beater, or an electric mixer. The electric mixer is most practical. Since egg whites lose volume quickly, beat them just before you need them.

Adding a pinch of cream of tartar to the unbeaten whites will help them sustain stiffness.

When adding beaten whites to a recipe, fold them in with a rubber spatula being careful not to break them down.

Using Egg Yolks as Thickeners:

This book uses egg yolks to thicken sauces, ice creams, and soufflés. Two egg yolks are equal to 1 tablespoon of flour or thickener. Beat eggs in a separate bowl and add ¼ cup of sauce to be thickened to the bowl. Beat together well. When eggs are blended with sauce, add egg mixture to sauce—stirring constantly over a low flame until sauce thickens. Do not boil sauce or egg yolk will scramble and sauce will become lumpy.

Soft-Boiled Eggs

1 serving

2 large eggs at room temperature
cold water to cover

Purchase a device called an “egg pricker” and put a small hole in the large end of the egg. This keeps eggs from cracking during cooking. Place eggs in water and bring to a boil. Boil for 3 minutes for loose eggs, 4 minutes for runny yolks and firmed whites, and 5 minutes for firmed yolks and whites. Run under cold water to stop cooking. Crack open tops and serve in egg cups.

GRAMS PER SERVING 1.2

Hard-Boiled Eggs

1 serving

2 large eggs at room temperature
cold water to cover

Prick broad side of the egg. Place eggs in water. Bring water to a boil. Cover egg pan and turn off heat. Allow eggs to remain in water for 20 minutes. Refrigerate to cool.

GRAMS PER SERVING 1.2

How to Tell if an Egg Is Hard Boiled:

Hard-boiled eggs will spin in their shells. Eggs that have not been cooked will not spin.

Scrambled Eggs

1 serving

2 eggs

1 tablespoon heavy cream

1 tablespoon sweet butter

salt and pepper to taste

Break eggs into a small bowl. Add cream and beat well with a wire whisk. Melt butter in a nonstick skillet, then add eggs. Cook on a low heat until eggs set. Season with salt and pepper (you may add other seasonings). When eggs set, “scramble” them with a fork. Slide out of skillet and enjoy.

Variation: Sprinkle grated cheese over set eggs before scrambling.

GRAMS PER SERVING 1.6

Sunny-Side-Up and Over Easy

1 serving

2 eggs

1 tablespoon sweet butter
salt and pepper to taste

Melt butter in nonstick skillet. Break eggs, one at a time, into a flat saucer and slide them into the pan. Cook on a low heat until whites become solidly white and center is runny. If Sunny-Side-Up is your preference, remove from pan to plate after about 2½ minutes. For Over Easy use a spatula and carefully flip eggs over. Cook for 30 seconds more. Salt and pepper to taste.

GRAMS PER SERVING 1.2

Poached Eggs

1 serving

2 eggs at room temperature
salt and pepper to taste

Fill a skillet or saucepan halfway with water and heat to a simmer. Break eggs one at a time into a flat saucer. Slide into the simmering water, one at a time. Allow to simmer for 3 minutes until whites are no longer transparent. Remove from water with a slotted spoon. Place on a plate, season with salt and pepper and enjoy.

GRAMS PER SERVING 1.2

Cheese-Baked Eggs

1 serving

2 eggs at room temperature

2 tablespoons grated Parmesan cheese

2 teaspoons sweet butter

2 tablespoons heavy cream

salt and pepper to taste

Preheat oven to 375° F.

Fill a baking dish halfway with boiling water. Place 1 teaspoon butter each in the bottom of 2 custard cups. Carefully break an egg into each cup. Place 1 tablespoon of cream over each egg. Top with remaining cheese. Place custard cups in water bath in baking pan and set in the oven. Bake for 10 minutes. Salt and pepper to taste.

GRAMS PER SERVING 2.4

Basic Omelet

2 servings

2 tablespoons butter

4 eggs

1 tablespoon heavy cream

½ teaspoon seasoned salt

freshly cracked pepper to taste

Melt butter in a nonstick skillet or omelet pan. Tilt pan to cover well with butter.

Beat eggs with cream, salt, and pepper. Pour into pan and tilt pan to spread eggs to edges of pan.

Cook over a low flame until eggs begin to set. Loosen eggs from sides of pan with a spatula. Tilt pan again to allow uncooked eggs to run to the sides. Carefully fold outer edges of omelet into the center to resemble a flat cone. Slide omelet out of pan and serve.

When filling omelet, spoon mixture onto center of omelet before folding edges into the center.

TOTAL GRAMS 2.8
GRAMS PER SERVING 1.4

Bacon and Onion Omelet

2 servings

9 strips bacon

¼ cup diced onion

1 Basic Omelet recipe

Cut bacon into small pieces. Fry in small skillet until crisp. Add onion and sauté until translucent. Pour off fat. Follow recipe for Basic Omelet, above.

Place bacon and onion in center of omelet before folding over. Fold over and cook 1 minute. Serve immediately.

TOTAL GRAMS 6.0
GRAMS PER SERVING 3.0

Cheese-Tease Omelet

4 servings

8 eggs

½ cup creamed cottage cheese

½ cup cream cheese, softened

pinch salt

2 packets sugar substitute

1 teaspoon vanilla

½ teaspoon cinnamon

½ cup heavy cream

3 tablespoons butter

2 tablespoons sour cream (optional)

Combine all ingredients except butter and sour cream in a bowl and beat with a wire whisk or mixer until smooth.

Melt butter in a large nonstick omelet pan. Follow recipe for Basic Omelet.

Slide out of pan and serve plain or garnished with sour cream.

TOTAL GRAMS 19.8
GRAMS PER SERVING 5.0

Peaches and Cream Omelet

4 servings

1 8-ounce package cream cheese, softened

8 eggs

pinch salt

¼ cup heavy cream

1 packet Equal

2 tablespoons butter

⅓ cup Stewed Peaches (p. 214), chopped

Combine all ingredients except butter and chopped peaches in a bowl and beat until smooth.

Cook according to directions for Basic Omelet (p. 49).

When center is firm, spoon peaches onto the center, fold over sides. Slide out of pan and serve.

TOTAL GRAMS 18.7
GRAMS PER SERVING 4.7

Eggplant and Cheddar Omelet

4 servings

1 cup eggplant, peeled and cubed

4 tablespoons virgin olive oil

1 clove garlic, chopped (or ¼ teaspoon garlic powder)

½ cup tomato sauce

8 eggs, beaten

½ teaspoon seasoned salt

½ cup cheddar cheese, grated

Soak the eggplant in a bowl of cold water for ½ hour. Dry eggplant well.

Place 3 tablespoons of olive oil into skillet. Add eggplant and garlic or garlic powder. Sauté until eggplant begins to brown. Add tomato sauce and heat through. Set aside.

Heat remaining 1 tablespoon oil in large skillet. Add eggs, salt and cheese. Continue to cook over low heat until they set.

Spoon eggplant mixture onto center of omelet, fold over sides.

TOTAL GRAMS 19.4
GRAMS PER SERVING 4.8

Herb Omelet

2 servings

4 eggs

1 tablespoon chopped chives

1 tablespoon minced dill

2 tablespoons mascarpone cheese

2 tablespoons butter

seasoned salt to taste

Combine all ingredients; beat until smooth and thoroughly combined.

Cook according to directions for Basic Omelet.

TOTAL GRAMS 4.1
GRAMS PER SERVING 2.0

Eggs Florentine

6 servings

2 cups fresh spinach (or 1 10-ounce package frozen spinach)

6 eggs

seasoned salt to taste

1 recipe Cheese Sauce (p. 183)

Preheat oven to 350° F.

Cook spinach in a medium saucepan over low heat. Drain well. Chop fine.

Place hot spinach in shallow baking dish.

Make a depression for each egg in spinach. Break one egg into each depression. Salt to taste.

Prepare cheese sauce. Pour over eggs and spinach. Bake for 25 minutes.

TOTAL GRAMS 29.7
GRAMS PER SERVING 5.0

Salmon Soufflé

6 servings

2 tablespoons butter

3 tablespoons soy flour

1 teaspoon seasoned salt

1 cup heavy cream, heated

1 cup salmon, poached or canned, boned and drained

seasoned salt and cayenne pepper to taste

3 eggs, separated

1⅓ tablespoons lemon juice

Preheat oven to 400° F.

Prepare soufflé dish by greasing bottom and sides with 1 tablespoon of butter. Place in refrigerator until ready to use.

Melt remaining butter over low heat and stir in flour and salt. Whisk vigorously for 1 full minute to avoid floury taste. Add heated cream and continue cooking, whisking constantly until thickened. Remove from heat and cool.

Add salmon, salt, and cayenne. Beat egg yolks, and blend them into the sauce mixture.

Fold in stiffened beaten egg whites and lemon juice. Pour mixture into soufflé dish.

Set in a pan filled with 3 inches of hot water, and bake about 35 minutes until firm and puffed. Serve immediately.

TOTAL GRAMS 14.9
GRAMS PER SERVING 2.5

Spicy Sausage Bake

4 servings

½ pound spicy sausage, cut in bite-size pieces

1 clove garlic, minced

¼ cup olive oil

1 teaspoon seasoned salt

1 teaspoon caraway seeds

1 tablespoon tomato paste

2 drops Tabasco sauce, or to taste

6 eggs, beaten

1 tablespoon grated Parmesan cheese

Preheat oven to 325° F.

Sauté sausage and garlic in olive oil until sausage is well browned. Drain off fat. Add salt, caraway seeds, tomato paste, and Tabasco sauce. Stir well. Cool. Combine eggs and Parmesan cheese. Spoon meat mixture into baking dish and cover with eggs. Bake for 45 minutes or until set.

TOTAL GRAMS 11.4
GRAMS PER SERVING 2.9

Luncheon Omelet

4 servings

2 tablespoons olive oil

6 shiitake mushrooms, thinly sliced

4 scallions, minced

12 snap peas, trimmed

2 slices sun-dried tomatoes, diced

6 eggs

2 tablespoons heavy cream

1 tablespoon fresh dill, minced (½ tablespoon dried)

2 tablespoons sweet butter

2 ounces herbed goat cheese

salt and pepper to taste

Heat olive oil in a skillet over medium heat. Sauté mushrooms and scallions for 2 minutes. Add snap peas and sun-dried tomatoes. Cook for 3 minutes (snap peas will remain crunchy).

Whisk eggs with cream and dill; pour carefully over vegetables. Dot center of omelet with goat cheese and butter. Fold over sides. Season with salt and pepper.

TOTAL GRAMS 34.6
GRAMS PER SERVING 8.7

Two-Cheese Omelet

2 servings

2 tablespoons sweet butter

2 tablespoons onion, minced

4 eggs

2 tablespoons heavy cream

½ cup each of two cheeses, grated

1 tablespoon chopped parsley

This omelet is delicious when you choose one hard and one soft cheese such as cream cheese and Cheddar or Camembert and Parmesan. Use the soft cheese to mix with the egg mixture and the hard cheese in the center of the omelet.

Heat butter in a nonstick skillet over medium heat. Add onion and cook until transparent. Beat eggs with heavy cream and soft cheese. Pour into pan. Spread egg mixture by tilting pan. Cook until eggs set. Sprinkle grated hard cheese in pan. Cook 1 minute. Slice egg pancake in two. Fold each semicircle in half. Flip over to melt cheese and brown both sides. Serve hot and crisp. Garnish with parsley.

TOTAL GRAMS 7.2
GRAMS PER SERVING 3.6

Crabmeat and Mushroom Omelet

6 servings

2 tablespoons butter

6 shiitake mushrooms, thinly sliced

2 tablespoons white onions, chopped

½ cup lump crabmeat

1 tablespoon sherry

6 eggs

3 tablespoons heavy cream

Melt butter in nonstick skillet. Add mushrooms and onion and sauté until light brown. Stir in crabmeat.

Simmer for 3 minutes. Add sherry and simmer 1 minute more. Reserve one half crab mixture.

Beat eggs and cream together. Pour carefully over crab mixture in pan. Cook until set.

Place remaining mixture over top of omelet after it has been folded.

TOTAL GRAMS 21.8
GRAMS PER SERVING 3.6

Ham and Artichoke Omelet

4 servings

1 6-ounce jar marinated artichoke hearts, drained

2 tablespoons grated Parmesan cheese

8 eggs

3 tablespoons mascarpone cheese

seasoned salt and pepper to taste

¼ pound ham, thinly sliced

Use a large nonstick omelet pan.

Place artichoke hearts on paper towel and pat oil off. Roll hearts in Parmesan cheese; set aside. Beat eggs, mascarpone cheese, and salt and pepper together in a bowl until smooth. Follow the Basic Omelet instructions for cooking on page 49. When egg mixture is set, cover surface with ham slices. Place artichoke hearts into center and fold sides over. Slice in four pieces before removing from pan, and serve.

TOTAL GRAMS 18.7
GRAMS PER SERVING 9.4

Shrimp and Goat Cheese Omelet

2 servings

8 raw shrimp, shelled, cleaned, and butterflied

4 tablespoons garlic oil

2 tablespoons sweet butter

4 eggs

2 ounces herbed goat cheese, crumbled

4 sun-dried tomato halves softened in olive oil, minced

Use a 9-inch nonstick skillet or omelet pan.

Butterfly shrimp by cutting ¾ of the way through—along the back vein. Open shrimp to resemble a butterfly.

Sear the shrimp in hot garlic oil (about 2 minutes on each side). Remove to paper toweling. Wipe oil from pan with paper towel.

Add butter to pan. Beat eggs with goat cheese and follow the Basic Omelet instructions for cooking on page 49.

When eggs are set, place shrimp and sun-dried tomatoes on egg pancake and fold over.

TOTAL GRAMS 15.4
GRAMS PER SERVING 7.7

 

Appetizers

Marbleized Tea Eggs From China

12 egg halves

6 eggs

2 tablespoons soy sauce

2 tablespoons salt

3 tablespoons black tea

1 tablespoon anise extract

Cover eggs with cold water and bring to a boil. Reduce heat and simmer 10 minutes.

Remove eggs, cool, and crack the shells in several places, but do not peel.

Bring 4 cups of water to a boil. Add remaining ingredients and eggs. Simmer for one hour. Cool.

Place eggs, still in the water in the refrigerator. Leave overnight.

To serve, shell eggs and cut in half. They are very attractive on the hors d’oeuvres tray.

TOTAL GRAMS 5.2
GRAMS PER SERVING 0.4

Deviled-Salmon Eggs

12 egg halves

6 eggs

3 tablespoons mayonnaise

½ cup boned and flaked salmon, canned or smoked

½ teaspoon lemon juice

1 teaspoon prepared mustard

1 teaspoon Worcestershire sauce

½ teaspoon salt

dash of pepper

Cover eggs with cold water and bring to a boil. Reduce heat and simmer gently for 15 minutes, turning often to help keep yolks in center. Run eggs under cold water and remove shells. Slice eggs in half lengthwise. Remove yolks.

Mash yolks and mayonnaise together until smooth. Add remaining ingredients and mix well.

Spoon mixture into egg whites.

Garnish with additional pieces of salmon if desired. Refrigerate for at least ½ hour before serving.

TOTAL GRAMS 5.7
GRAMS PER SERVING 0.5

Swedish Meatballs

8 meatballs

¼ cup heavy cream

¼ cup water

¼ cup fried sugar-free pork rinds, crushed

¼ pound beef, ground

¼ pound pork, ground

¼ pound veal, ground

1 large onion, chopped fine

3 tablespoons butter

2 teaspoons seasoned salt

1 recipe Cream Sauce (page 177)

½ teaspoon nutmeg

1 teaspoon caraway seeds

Mix heavy cream and water together in a small bowl. Add crushed pork rinds and allow to soak until softened, about 10 minutes. Combine beef, pork, and veal.

Mix cream mixture, meats, and onion together. Add seasoned salt. Shape into small balls, and brown in butter in a medium skillet over medium heat.

Remove balls to chafing dish and keep warm.

Make Cream Sauce and pour over meatballs. Garnish with nutmeg and caraway seeds.

TOTAL GRAMS 7.0
GRAMS PER SERVING 0.9

Turkey Meatballs

8 meatballs

2 tablespoons butter

1 small onion, minced

1 medium stalk of celery, minced

1 clove garlic, minced

½ pound turkey, ground

1 teaspoon seasoned salt

¼ teaspoon grated Parmesan cheese

½ teaspoon thyme

1 egg

¼ teaspoon curry powder

Heat butter in a medium skillet. Sauté onion, celery, and garlic until golden brown.

Place turkey in a bowl, add onion mixture and remaining ingredients. Mix well with a fork. Shape into 1-inch balls and sauté until well-browned.

TOTAL GRAMS 10.4
GRAMS PER SERVING 1.3

Salami and Parmesan

8 cubes

½ pound salami, cut into eight cubes

2 eggs, beaten

8 tablespoons grated Parmesan cheese

walnut oil for frying

Dip salami cubes into beaten eggs. Roll in Parmesan cheese until coated.

Repeat.

Deep fry in hot oil for 30 seconds, until lightly browned.

TOTAL GRAMS 7.0
GRAMS PER SERVING 0.9

Heavenly Wings

Hors d’oeuvres for 6

1½ pounds chicken wings, about twelve

1 cup Tamari soy sauce

4 packets sugar substitute

¼ cup white wine

2 cloves garlic, mashed

¼ cup sesame oil

½ teaspoon ground ginger

Wash wings and pat dry. Cut into pieces at joints. Discard wing tips. Combine remaining ingredients.

Spread wings in shallow baking dish. Do not overlap. Pour sauce over wings. Marinate overnight in refrigerator. Preheat oven to 325° F. Bake in marinade for 1½ hours.

TOTAL GRAMS 19.9
GRAMS PER SERVING 3.3

Sardine Snack

3 snacks

1 3-ounce can skinless and boneless sardines, drained

½ teaspoon dried parsley

¼ teaspoon dried dill weed

3 hard-boiled eggs, mashed

¼ teaspoon salt

6 ounces cream cheese, softened

2 tablespoons chopped onion

¾ teaspoon lemon juice

Combine all ingredients in a blender or food processor. Blend until smooth. Serve, well chilled, on bed of lettuce leaves.

TOTAL GRAMS 7.1
GRAMS PER SERVING 2.4

Sour Cream Clam Dip

8 servings

1 cup sour cream

1 7-ounce can minced clams, drained, reserving 1 tablespoon juice

1 tablespoon grated onion

1 teaspoon celery seed

¼ cup mayonnaise

1 tablespoon lemon juice

seasoned salt and pepper to taste

1 tablespoon Worcestershire sauce

Mix all ingredients together well. Refrigerate for at least 1 hour. Serve with fried pork rinds.

TOTAL GRAMS 30.2
GRAMS PER SERVING 3.8

Guacamole

8 ¼-cup servings

1 avocado, peeled and chopped

½ cup onion, chopped

1 tomato, chopped

½ cucumber, peeled and chopped

½ teaspoon paprika

½ teaspoon seasoned salt

1 jalapeño pepper, minced

⅛ teaspoon hot chili pepper, dried

1 tablespoon sour cream

1 tablespoon chopped parsley

Place avocado, onion, tomato, and cucumber in the work bowl of a food processor and process 10 seconds. Season with paprika, salt, and peppers. Add sour cream and parsley. Process 5 seconds. Refrigerate. Use as dip with sliced cucumbers.

TOTAL GRAMS 34.6
GRAMS PER SERVING 4.3

Fran’s Special Pâté

20 slices

4 slices no-nitrate bacon

1 pound chicken livers

½ chicken breast, skinless and boned, pounded flat

4 teaspoons seasoned salt

3 tablespoons bacon fat

2 tablespoons butter

2 tablespoons white wine

½ 8-ounce can water chestnuts, drained

2 hard-boiled eggs

1 Boursin cheese, about 3 ounces

3 tablespoons sweet basil

freshly ground black pepper

Preheat oven to 275° F.

Cook bacon until crisp. Reserve fat.

Place 2 tablespoons of bacon fat in frying pan. Sauté chicken livers about 5 minutes over medium heat. Remove from pan and set aside.

Add butter to pan and melt over medium heat; add chicken breast and sauté in butter for 3 minutes on each side. Add wine and simmer for 3 minutes.

Place cooked bacon, chicken livers, chicken breast, water chestnuts, and eggs into a large wooden chopping bowl or food processor and chop fine.

Add seasoned salt, reserved bacon fat, Boursin cheese, basil, and pepper. Mix well. Pack into a large buttered loaf pan. Place a heavy weight on top to keep pâté from rising.

Bake for 2 hours. Turn oven off and allow pâté to remain undisturbed until oven is cold. Remove from oven and refrigerate. Unmold and cut into slices.

TOTAL GRAMS 29.6
GRAMS PER SERVING 1.5

Cheesy Ham Snack

6 servings

1 tablespoon mayonnaise

1 tablespoon grated Parmesan cheese

6 slices Black Forest ham

1 small tomato, sliced thin

6 thin slices Swiss cheese

Mix mayonnaise with Parmesan cheese.

Spread mixture on slice of ham, top with tomato slices. Roll up. Place ham roll on a thin slice of Swiss cheese and roll again. Fasten with toothpick.

TOTAL GRAMS 9.4
GRAMS PER SERVING 1.6

Caribbean Crabmeat

30 canapés

2 tablespoons butter

2 tablespoons onion

1 clove garlic, minced

½ cup grated coconut, unsweetened

2 cups lump crabmeat, fresh or canned

1 egg

2 tablespoons cream

2 teaspoons curry powder

1 teaspoon salt

½ cup fried sugar-free pork rinds, crushed

½ cup oil

Melt 2 tablespoons butter in medium skillet over medium heat. Sauté onion and garlic until transparent.

Add coconut to skillet and sauté until light brown. Remove from heat and cool.

In a separate bowl, combine crabmeat, egg, cream, curry powder, and salt. Add onion and garlic mixture and coconut. Mix well.

Shape into 1-inch balls. Roll in pork rinds. Heat oil in skillet. Brown crabmeat balls in hot oil. Drain thoroughly on absorbent paper. Serve on toothpicks.

TOTAL GRAMS 20.3
GRAMS PER SERVING 0.7

Klara’s Eggplant Appetizer

6 servings

1 medium eggplant

1 medium onion, sliced

1 tablespoon extra-virgin olive oil

1 teaspoon balsamic vinegar

¼ teaspoon seasoned salt

pepper to taste

Preheat oven to 350° F. Bake eggplant for 1 hour until soft. Cool and peel. Mash eggplant until smooth and combine with remaining ingredients.

TOTAL GRAMS 38.3
GRAMS PER SERVING 7.0

Toasted Nuts

½ cup toasted nuts

1 teaspoon butter

½ cup nuts of your choice

Melt butter in non-stick pan. Stir in nuts and sauté until lightly browned.

Place on paper toweling to absorb excess oil

If you like them salty, use seasoned salt to taste.

If you like them sweet, use a sugar substitute to taste.

If you like them spicy, use chili powder to taste.

TOTAL GRAMS FOR TOASTED ALMONDS 5.8
TOTAL GRAMS FOR TOASTED WALNUTS 10.4
TOTAL GRAMS FOR TOASTED PECANS 5.2
TOTAL GRAMS FOR TOASTED PINE NUTS 8.0

 

Soups

These four stocks are important to many of the recipes in this book. They freeze easily and safely. I freeze them in small containers (no more than two cups) so they can be defrosted quickly. Once you’ve tried these stocks, their value will be apparent. Every recipe will taste much more zesty and flavorful as a result of using them.

Chicken Stock

10 1-cup servings

1 4–5 pound chicken, cleaned and washed

3 quarts cold water

1 teaspoon seasoned salt

2 stalks celery, chopped

1 tablespoon parsley, chopped

1 small onion, chopped

1 parsnip, diced

1 bay leaf

½ teaspoon dried thyme

1 Knorr chicken bouillon cube

Place cleaned chicken in cold water in a large saucepan. Bring to a boil over medium heat. Skim foam that form on top of water, as the chicken cooks.

Add remaining ingredients, cover and simmer chicken until it is tender (about 1½ hours).

Cool. Remove chicken and strain stock. Chill the stock in a covered container in refrigerator.

Remove layer of fat that will rise to the top when thoroughly chilled.

Heat stock for soup and sauces. Or use it cold to make an aspic or jellied soup.

The chicken and vegetables may be returned to stock for a chicken soup meal or use chicken to make Chicken Salad, pages 8485.

TOTAL GRAMS 19.8
GRAMS PER SERVING 2.0

Cream of Chicken Soup

1 serving

1 cup Chicken Stock (page 68)

2 tablespoons heavy cream

1 egg yolk (for thickening)

Whisk cream and yolk into hot stock. Simmer 1 minute. Do not boil!

TOTAL GRAMS 3.3

Vegetable Stock

8 1-cup servings

2 tablespoons butter

2 sprigs fresh parsley (or 1 teaspoon dried parsley flakes)

1 large onion, sliced

1 large carrot, sliced

3 stalks celery, sliced

2 quarts water

6 whole peppercorns

2 whole cloves

1 bay leaf

2 tablespoons wine vinegar (optional)

Melt butter in deep saucepan over medium flame. Add vegetables and sauté for 5 minutes. Add water and seasonings, cover tightly, and simmer for 30 minutes.

Strain and use as directed in recipes.

TOTAL GRAMS 20.1
GRAMS PER SERVING 2.5

Beef Stock

10 1-cup servings

2 pounds beef stew meat

1 teaspoon salt

3 quarts cold water

¼ teaspoon pepper

½ cup onion, diced

½ cup carrot, diced

½ cup celery, diced

½ cup tomato, diced

1 teaspoon parsley, chopped

1 tablespoon green pepper, chopped

Place meat and salt in cold water, and bring to a boil over low heat. Skim bubbles off the top. Cover and simmer for 2½ hours.

Add the vegetables, seasonings, and pepper and cook slowly for an additional 1½ hours.

Remove meat and serve with horseradish or mustard sauce. Strain stock and use as directed in recipes.

TOTAL GRAMS 15.3
GRAMS PER SERVING 1.5

Fish Stock

8 1-cup servings

2 pounds fish

2 quarts water

2 cloves

½ teaspoon mace

3 stalks celery, with tops, diced

1 sprig parsley, chopped

1 bay leaf

5 peppercorns

1 tablespoon salt

Place all ingredients in deep saucepan. Cover tightly and bring to a boil. Lower flame and simmer gently for 45 minutes. Strain, cool, and store in refrigerator. Use as directed in recipes.

TOTAL GRAMS 5.4
GRAMS PER SERVING 0.7

Dumpling Soup

4 servings

1 tablespoon soft butter

1 egg plus 1 yolk

½ cup heavy cream

pinch of nutmeg

4 cups Chicken Stock (page 68)

Grease bottom and sides of the top of a double boiler with butter.

Beat egg, egg yolk, heavy cream, salt, and nutmeg together with fork. Pour into top of double boiler.

Cook over hot (not boiling) water for 45 minutes, or until set and firm. Turn out onto waxed paper and cool. Slice into cubes. Add to clear hot stock. Serve immediately.

TOTAL GRAMS 13.3
GRAMS PER SERVING 3.3

Cream of Shiitake Mushroom Soup

10 servings

½ pound shiitake mushrooms, sliced thin

½ medium onion, minced

¼ pound butter

1 quart Chicken Stock (page 68)

1 quart Beef Stock (page 70)

2 tablespoons toasted sesame seeds

½ teaspoon seasoned salt

1 cup heavy cream

1 tablespoon chives, minced

Sauté mushrooms and onions in half the butter for 5 minutes over medium heat. Mix the stocks; add mushrooms and onions.

Add crushed sesame seeds and remaining butter; heat stirring until butter melts.

Add salt. Cook over low heat for 10 minutes. Cool slightly. Stir in heavy cream until well blended. Do not allow to boil.

Serve warm or cold, garnished with chives.

TOTAL GRAMS 44.6
GRAMS PER SERVING 4.5

Creamy Ricotta Soup

6 servings

1 onion, chopped fine

1 stalk celery, chopped

2 green peppers, chopped

3 tablespoons butter

3 cups Vegetable Stock (page 69)

1½ teaspoon seasoned salt

½ teaspoon paprika

2 cups ricotta cheese, sieved

4 sprigs parsley, minced

3 strips bacon, fried crisp and crumbled

Sauté onion, celery, and peppers in butter in a deep saucepan. Add vegetable stock, seasoned salt, and paprika.

Cover and simmer gently for 1 hour over low heat.

Add ricotta cheese and blend well. If greater smoothness is desired, put mixture in blender; blend at medium speed until smooth.

Garnish with minced parsley and bacon pieces. Serve hot.

TOTAL GRAMS 40.2
GRAMS PER SERVING 6.7

Gazpacho

6 servings

¼ teaspoon garlic powder

1 onion, chopped

4 sprigs parsley, chopped

2 tablespoons wine vinegar

3 tablespoons olive oil

¼ teaspoon cayenne pepper

¼ teaspoon seasoned salt

1½ cups Chicken Stock (page 68)

4 large tomatoes, peeled and chopped

½ cucumber, peeled, seeded, and diced

2 tablespoons sugar-free fried pork rinds, crushed

Place all ingredients in blender or food processor. Blend until smooth. Chill overnight. Serve in chilled bowls. Garnish each with additional cucumber, pepper, and crushed pork rinds, as desired.

TOTAL GRAMS 43.2
GRAMS PER SERVING 7.2

Cold Avocado Soup

6 servings

1½ cups avocado, peeled and diced

3 tablespoons lime juice

½ teaspoon salt

dash pepper

dash nutmeg

3 cups Chicken Stock (page 68)

¼ cup heavy cream, whipped

Place avocado, lime juice, salt, pepper, and nutmeg in a blender. Add ½ cup Chicken Stock. Blend 30 seconds at high speed. Pour into bowl.

Whisk in remaining broth and chill until icy cold.

Serve garnished with a spoonful of whipped cream and a sprinkle of nutmeg.

TOTAL GRAMS 31.3
GRAMS PER SERVING 5.2

Japanese Egg Custard Soup

6 servings

1 cup julienne-cut cooked chicken or diced raw, peeled shrimp

3 water chestnuts, diced

6 mushrooms, diced

2 scallions, chopped

1 tablespoon sherry

4 eggs, beaten

1 teaspoon salt

3 cups Beef Stock (page 70)

12 spinach or lettuce leaves

Preheat oven to 300° F.

Combine chicken or shrimp, water chestnuts, mushrooms, scallions, and sherry.

Divide mixture evenly among 6 custard cups.

Beat eggs, salt, and stock together. Pour into custard cups. Cover with spinach or lettuce leaves.

Place in large pan with 3 inches boiling water. Cover pan and bake for 30 minutes or until mixture is set.

TOTAL GRAMS 16.5
GRAMS PER SERVING 2.8

New England Fish Chowder

6 servings

2 pounds cod fillets

4 slices bacon, diced

1 small onion, diced

2 tablespoons parsley, chopped

2 cups Fish Stock (page 71)

1 bay leaf

1 teaspoon seasoned salt

pepper to taste

2 cups heavy cream

Cut fish fillets into 1-inch cubes. Place bacon in deep saucepan over low heat and sauté until golden brown. Add onions and sauté until transparent. Add parsley and cook 1 minute more.

Add stock, bay leaf, salt, and pepper. Cover and cook for a few minutes to combine flavors. Add fish, and simmer for 10 minutes. Add cream and heat just until heated through. Do not boil. Serve immediately.

TOTAL GRAMS 20.4
GRAMS PER SERVING 3.4

New England Clam Chowder

6 servings

Wash 3 dozen clams thoroughly. Steam in covered pot in 4–6 inches of boiling water until shells open (no longer than 5 minutes). Strain clam stock and use as part of water in recipe. Chop clams coarsely and substitute for cod fillets in New England Fish Chowder, page 75.

TOTAL GRAMS 33.6
GRAMS PER SERVING 5.6

Baked Scallop and Fish Soup

4 servings

1 ounce sweet butter

1 large fish fillet, any variety

2 cloves garlic, minced

3 small ripe tomatoes, peeled and chopped

½ medium onion, chopped

10 shiitake mushrooms or any mushrooms, sliced thin

½ cup pine nuts

1 pound sea scallops

¼ cup white wine

1 tablespoon fresh dill, minced (or 2 teaspoons dried dill)

Preheat oven to 350° F.

Melt butter on bottom of a deep-sided baking dish.

Place fish in dish and top with garlic. Add tomato, onion, mushrooms, nuts, and scallops. Sprinkle with wine. Cover and bake for 20 minutes. Remove cover and cook 10 minutes more. Place in soup bowls. Garnish with dill.

TOTAL GRAMS 58.0
GRAMS PER SERVING 14.5

Cauliflower Soup with Dill and Caraway

6 servings

2 tablespoons sweet butter

3 leeks (white part only), chopped

½ medium cauliflower, chopped

3 cups Chicken Stock (page 68)

1 chicken bouillon cube

1 cup heavy cream

2 tablespoons dill, minced

2 tablespoons caraway seeds

seasoned salt to taste

6 tablespoons mascarpone cheese

6 tablespoons grated Parmesan cheese

Melt butter in a medium-sized saucepan. Add leek and cauliflower and sauté for 3 minutes. Stir in Chicken Stock and bouillon cube. Cook over medium heat for ½ hour. Remove from heat. Cool. Place in food processor and blend. Add cream and blend 10 seconds more. Return to pan. Stir in fresh dill and caraway seeds. Warm to desired heat. Place in individual bowls. Top each with 1 tablespoon mascarpone and 1 tablespoon Parmesan. Serve hot.

TOTAL GRAMS 66.9
GRAMS PER SERVING 11.2

 

Salads

Chicken Salad Ham Rolls

4 servings

1 cup cooked chicken, diced

¼ cup mayonnaise

¼ cup chopped parsley

¼ cup chopped celery leaves

1 teaspoon seasoned salt

6 black olives, diced

4 tablespoons minced fresh green pepper

8 slices boiled ham

lettuce leaves

Combine all ingredients except ham and lettuce. Spread mixture on ham slices and roll each one up, insert toothpick and place them seam side down on bed of lettuce leaves.

TOTAL GRAMS 6.8
GRAMS PER SERVING 1.7

Fresh Tuna and Avocado Salad

6 servings

1 large avocado, pitted, peeled, and cubed

2 stalks celery, chopped

6 radishes, sliced

2 tablespoons lemon juice

2 tablespoons tarragon vinegar

½ small onion, chopped

¼ teaspoon cayenne pepper

seasoned salt to taste

1½ pounds fresh tuna fish, grilled

Toss all ingredients together well, except fish. Divide into 6 portions.

Cut fish in strips and place across top of each serving.

Serve with Dill Vinaigrette (page 97).

TOTAL GRAMS 29.7
GRAMS PER SERVING 5.0

Cole Slaw

6 ½-cup servings

¼ cup Dijon mustard

¼ cup mayonnaise

½ packet sugar substitute

1 tablespoon lemon juice

½ teaspoon salt

1 medium cabbage, shredded (3 cups)

Mix mustard, mayonnaise, sugar substitute, lemon juice, and salt together. Add cabbage and toss well.

TOTAL GRAMS 41.4
GRAMS PER SERVING 6.9

(A Mold of) Roquefort Spread

12 servings

1 envelope unflavored gelatin

¼ cup cold water

6 ounces Roquefort cheese

6 ounces cream cheese, softened

½ cup heavy cream

4 scallions, minced

2 tablespoons pine nuts

4 black olives, chopped

seasoned salt to taste

Sprinkle gelatin over water.

Push Roquefort cheese through strainer. Add cream cheese and heavy cream to Roquefort cheese. Mix well. Add gelatin, scallions, pine nuts, olives, and salt to cheese mixture. Mix well.

Pour into 3-cup ring mold that has been sprayed with oil substitute. Chill until set.

TOTAL GRAMS 25.9
GRAMS PER SERVING 2.2

Mock Potato Salad

8 ½-cup servings

1 medium rutabaga

½ packet sugar substitute

1 tablespoon lemon juice

½ cup finely chopped scallions

1 medium dill pickle, chopped

1 cup minced celery with leaves

1½ teaspoon salt

dash of paprika

¾ cup mayonnaise

4 hard-boiled eggs, chopped

Pare rutabaga, and cut into 4 pieces. Drop into boiling water and boil until tender (about ½ hour). Drain well. Cool.

After rutabaga has cooled, dice (should be approximately 2½ cups), and place in salad bowl. Sprinkle with sugar substitute and lemon juice. Add scallions, pickle, celery, salt, paprika, and mayonnaise.

Toss well. Fold in eggs. Chill before serving.

TOTAL GRAMS 48.0
GRAMS PER SERVING 6.0

Tossed Salad with Tomato Dressing

12 servings

2 heads lettuce (any variety)

2 tomatoes, peeled and seeded

6 scallions, minced

1 tablespoon dry mustard

½ teaspoon garlic powder

1 tablespoon Dijon mustard

1 teaspoon seasoned salt

2 tablespoons olive oil

2 tablespoons tarragon vinegar

4 tablespoons vegetable oil

1 tablespoon mayonnaise

Wash lettuce, dry thoroughly, and tear into bite-size pieces.

Refrigerate.

Tomato Dressing

Chop tomatoes and mash with scallions until almost a paste. Add remaining ingredients except lettuce. Beat with wire whisk. Refrigerate.

When ready to serve, place lettuce in large salad bowl, pour dressing on top, and toss well. Serve immediately.

TOTAL GRAMS 28.0
GRAMS PER SERVING 2.3

Not Just Another Tossed Salad

12 servings

2 pounds large shrimp, peeled and deveined

½ cup garlic oil

½ pound fresh spinach, washed and dried

1 small head Boston lettuce, washed and dried

½ 7¼-ounce can large black olives, pitted, drained, and sliced

½ cup diced celery

5 scallions, diced

6 radishes, sliced

½ cup diced raw cauliflower florets

1 avocado, pitted, peeled, and diced

8 slices cooked bacon, crisp and crumbled

2 soft-boiled eggs (2 minutes), peeled

½ cup lemon juice

¼ cup peanut oil

¼ cup Parmesan cheese

seasoned salt to taste

Sauté shrimp in garlic oil until they turn pink. Refrigerate while you prepare salad.

Tear spinach and lettuce leaves into bite-size pieces. Toss all vegetables and bacon together in bowl.

Make dressing by beating eggs, lemon juice, oil, cheese, and salt together.

Top salad with shrimp. Pour dressing over salad and serve.

TOTAL GRAMS 65.0
GRAMS PER SERVING 5.4

Greek Salad

6 servings

1 large tomato, cubed

½ large green pepper, seeded and cubed

½ large cucumber, pared and cubed

½ 6-ounce can ripe pitted olives, drained

3 scallions, diced

2 tablespoons capers, drained

¼ pound feta cheese, crumbled

12 thin slices pepperoni

4 tablespoons olive oil

2 tablespoons wine vinegar

¼ teaspoon cracked pepper

½ teaspoon oregano

Combine tomato, pepper, cucumber, olives, scallions, capers, cheese, and pepperoni in salad bowl. Mix olive oil, vinegar, pepper, and oregano together in small bowl. Pour dressing over vegetables. Toss and serve.

TOTAL GRAMS 28.9
GRAMS PER SERVING 4.8

Honeydew and Seafood

6 servings

1 1-pound honeydew melon

1 6½-ounce can tuna fish, drained

1 4½-ounce can shrimp, drained

1 medium cucumber, peeled and cubed

½ pound raw mushrooms, sliced

½ cup mayonnaise

2 tablespoons tomato sauce

½ teaspoon seasoned salt

Cut melon in half. Scoop out center using a melon baller or cube. Leave ¼-inch-wide rim on rinds. Cut each rind half into thirds.

In bowl combine tuna fish, shrimp (save a few for garnish), cucumber, mushrooms, and melon balls.

Combine mayonnaise, tomato sauce, and salt. Pour dressing over seafood mixture. Mix well.

Fill melon shells. Garnish with some shrimp.

If you prefer low fat, eliminate dressing, and use juice of 1 lemon.

TOTAL GRAMS 47.0
GRAMS PER SERVING 7.8

Chicken Salad

2 servings

2 cups cooked chicken meat, peeled, boned, and diced

⅓ cup marinated artichoke hearts, drained

20 black olives, pitted

3 tablespoons onion, minced

1 tablespoon sweet butter, melted

2 tablespoons crème fraîche or sour cream

1 tablespoon mayonnaise

seasoned salt to taste

Toss first 5 ingredients together. Mix crème fraîche and mayonnaise together. Add to chicken mixture. Mix well. Season with salt.

Refrigerate.

TOTAL GRAMS 8.4
GRAMS PER SERVING 4.2

Poached Salmon Salad

2 servings

whole leaves of 1 endive

1 small tomato, peeled and quartered

1 small ripe avocado, pitted, peeled, and diced

¼ small onion, diced (Vidalia when possible)

6 pitted black olives

2 salmon fillets, poached and cut into 1-inch strips

1 recipe Lime Dill Dressing

Wash and dry endive leaves. Chop tomato, avocado, onion, and olives together in a wooden chopping bowl. Poach salmon and allow it to come to room temperature.

Place endive leaves in a daisy formation in a round, shallow salad bowl. Make chopped tomato mixture the center of the daisy. Place strips of salmon in each of the endive leaves. Artistically dot with Lime Dill Dressing, page 91.

TOTAL GRAMS 19.8
GRAMS PER SERVING 9.9

Hot Beef Salad

6 servings

1 small head Boston lettuce

1 small Chinese cabbage

1 large cucumber, sliced thin

1 red onion, peeled and sliced thin

½ small daikon radish, sliced thin

2 small tomatoes, cut in eight pieces

6 mint leaves

6 coriander leaves (cilantro)

¼ cup walnut oil

1½ pound sirloin, sliced thin

½ teaspoon seasoned salt

Dressing:

5 garlic cloves, minced

¼ cup fresh lime juice

1 packet sugar substitute

1 tablespoon Tamari soy sauce

2 teaspoons crushed red pepper flakes

¼ cup sharp Cheddar cheese, diced for garnish

Wash and dry lettuce and cabbage. Tear into bite-sized pieces. Mix onions, radishes, tomatoes, and mint and coriander leaves together and pour over lettuce. Toss.

Heat oil in a nonstick skillet over medium heat. Add meat and seasoned salt. Cook quickly, stirring frequently, just until rare.

Artfully arrange cooked meat on salad. Mix dressing ingredients together and pour over salad. Top with Cheddar cubes.

TOTAL GRAMS 51.8
GRAMS PER SERVING 8.6

Leftover Lamb or Pork Salad

2 servings

1 pound cooked leftover lamb or pork

seasoned salt to taste

pepper to taste

3 tablespoons extra-virgin olive oil

2 tablespoons fresh rosemary, minced

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

2 heads Bibb lettuce, cored, washed, and dried

¼ cup Parmesan cheese shavings

Thinly slice lamb or pork. Whisk together salt, pepper, oil, rosemary, vinegar, and mustard.

Place greens in a salad bowl with Parmesan shavings and toss them with the dressing. Arrange meat over greens.

TOTAL GRAMS 14.9
GRAMS PER SERVING 7.5

Salad Niçoise

12 servings

2 teaspoons Dijon mustard

2 tablespoons wine vinegar

1½ teaspoons salt

2 cloves garlic, minced

6 tablespoons peanut or vegetable oil

6 tablespoons olive oil

Freshly ground black pepper

1 teaspoon chopped fresh thyme (or ½ teaspoon dried)

2 pounds green beans

2 green peppers 4 celery stalks

1 pint cherry tomatoes

3 7-ounce cans tuna, drained

1 2-ounce can flat anchovies, drained

10 stuffed green olives

10 black olives

2 small or 1 large red onion

2 tablespoons chopped fresh basil (or 1 teaspoon dried)

⅓ cup finely chopped fresh parsley

¼ cup finely chopped scallions

6 hard-boiled eggs, quartered

Combine mustard, vinegar, salt, garlic, peanut and olive oil, pepper, and thyme in a bowl. Beat with a fork until well blended. Set aside.

Pick over beans and break into 1½-inch lengths. Place beans in a saucepan and cook, in salted water to cover, until crisp-tender. Run under cold water and drain in a colander. Set aside.

Remove cores, seeds, and white membranes from green peppers. Cut peppers in thin rounds. Set aside.

Trim celery stalks and cut crosswise into thin slices. Set aside.

Use a large salad bowl and make a more or less symmetrical pattern of the green beans, peppers, celery, and tomatoes. Flake the tuna fish and add to bowl. Arrange anchovies on top and scatter olives over all.

Peel onions and cut them into thin, almost transparent slices. Scatter onion rings over all. Sprinkle with basil, parsley, and scallions.

Serve with dressing. Garnish with eggs.

TOTAL GRAMS 116.0
GRAMS PER SERVING 9.7

Crunchy Seafood Salad

10 servings

1 6½-ounce can tuna fish

1 6-ounce can crabmeat

1 5-ounce can shrimp

1 large head lettuce

1 cup diced celery

½ cup diced green onions

½ medium ripe avocado, diced

½ cup chopped walnuts

½ cup roasted unsalted soybeans

½ cup sunflower seeds

2 hard-boiled eggs, diced

1 tomato cut in wedges

Drain the 3 cans of seafood, discard bony tissue from crab. Combine with shrimp. Place in a bowl and refrigerate.

Combine remaining ingredients except tomato in a large salad bowl, and toss well.

Add seafood and toss again.

Add salad dressing of your choice.

Toss again before serving, and decorate with tomato wedges.

TOTAL GRAMS 74.8
GRAMS PER SERVING 7.5

Tricolor Salad with Three Cheeses

8 servings

1 recipe Mustard Vinaigrette (page 91)

1 small head of radicchio

3 endive

1 head of romaine

3 ounces Parmesan cheese shavings

5 ounces Camembert, cut into 8 wedges

4 ounces herbed goat cheese, cut into 8 wedges

¼ cup pine nuts, toasted (or substitute Toasted Nuts)

Preheat oven to 450° F.

Prepare vinaigrette and place in refrigerator for ½ hour. Separate leaves of lettuces. Wash and dry greens (make sure they are very dry), and tear into bite-size pieces.

Place in large salad bowl. Toss in Parmesan cheese.

Place Camembert and goat cheeses on a nonstick cookie sheet to melt in oven for 1 minute.

Place cheese wedges on salad. Top with dressing and nuts and serve.

TOTAL GRAMS 34.7
GRAMS PER SERVING 4.3

 

Salad Dressings

Mustard Vinaigrette

20 tablespoons

1 teaspoon Dijon mustard

¼ teaspoon dry mustard

2 tablespoons fresh dill, minced

1 tablespoon balsamic vinegar

½ teaspoon seasoned salt

1 cup extra-virgin olive oil

Beat ingredients together in a small bowl until well blended. Refrigerate for ½ hour.

TOTAL GRAMS 4.5
GRAMS PER TABLESPOON 0.2

Lime Dill Dressing (vinegar-free)

18 tablespoons

1 cup extra-virgin olive oil

1 teaspoon Dijon mustard

¼ teaspoon dry mustard

juice of 1 lime

¼ teaspoon seasoned salt

1 clove garlic, minced

1 tablespoon dill, minced

pinch sugar substitute

Beat ingredients together in a small bowl. Refrigerate for ½ hour.

TOTAL GRAMS 3.0
GRAMS PER TABLESPOON 0.2

Tomato Mayonnaise (without vinegar)

20 tablespoons

1 organic egg

1 teaspoon lemon juice

½ teaspoon seasoned salt

¼ teaspoon dried mustard

¾cup olive oil

1 small ripe tomato, peeled and seeded

2 tablespoons fresh basil, minced

Place first 4 ingredients in a food processor and blend. Add oil in a slow steady stream until it is fully blended. Chop tomato pulp and add to food processor with the basil. Blend for 30 seconds.

TOTAL GRAMS 5.9
GRAMS PER TABLESPOON 0.3

Basic Vinegar-Free Salad Dressing

16 tablespoons

1 teaspoon seasoned salt

¼ teaspoon black pepper

1 teaspoon dry mustard

dash of Tabasco sauce

¼ cup lemon juice

⅔ cup olive oil

Beat all ingredients together. Refrigerate.

TOTAL GRAMS 7.0
GRAMS PER TABLESPOON 0.5

Vinegar-Free Mayonnaise

20 tablespoons

1 organic egg

2 tablespoons lemon juice

1 teaspoon Dijon mustard

¼ teaspoon dry mustard

¼ teaspoon seasoned salt

1 cup olive oil

Place first 5 ingredients in a blender. Drizzle oil into blender very slowly in a steady stream until it is fully blended.

TOTAL GRAMS 3.9
GRAMS PER TABLESPOON 0.2

Vinegar-Free Mustard

2 tablespoons (1 serving)

2 tablespoons Vinegar-Free Mayonnaise

¼ teaspoon dry mustard

Blend well. For more of a mustard flavor, increase dry mustard.

TOTAL GRAMS 0.5

Our Favorite Roquefort Dressing

16 tablespoons

¼ cup tarragon vinegar

¼ teaspoon seasoned salt

3 turns of pepper mill

6 tablespoons olive oil

2 tablespoons heavy cream

½ teaspoon lemon juice

¼ cup crumbled Roquefort cheese

Beat all ingredients together except cheese. Stir in cheese.

TOTAL GRAMS 6.0
GRAMS PER TABLESPOON 0.4

Basic French Dressing

12 tablespoons

3 tablespoons tarragon vinegar

1 tablespoon lemon juice

½ teaspoon seasoned salt

3 turns of pepper mill

6 tablespoons olive oil

2 tablespoons vegetable oil

½ teaspoon Dijon mustard

¼ teaspoon dry mustard

Beat all ingredients together until well blended.

TOTAL GRAMS 4.7
GRAMS PER TABLESPOON 0.4

Vinaigrette Cream Dressing

32 tablespoons

½ cup tarragon vinegar

¾ teaspoon salt

¼ teaspoon cracked pepper

1½ cups olive oil (or ½ cup olive oil and 1 cup vegetable oil)

1 teaspoon chopped green olives

1 teaspoon chopped parsley

3 tablespoons sour cream

1 yolk from hard-boiled egg, finely chopped

Mix vinegar, salt, and pepper. Add oil, olives, parsley, sour cream, and chopped yolk.

Beat well with fork. Chill for several hours.

TOTAL GRAMS 9.3
GRAMS PER TABLESPOON 0.3

Dressing of the House

10 tablespoons

2 tablespoons olive oil

4 tablespoons vegetable oil

2 tablespoons tarragon vinegar

1 teaspoon seasoned salt

1 teaspoon Dijon mustard

¼ teaspoon garlic powder

1 tablespoon mayonnaise

¼ teaspoon sugar substitute

Put all ingredients in screw-top jar. Close jar and shake until everything is well blended. Refrigerate.

TOTAL GRAMS 3.8
GRAMS PER SERVING 0.4

Thousand Island Dressing

20 tablespoons

6 scallions

1 kosher dill pickle

2 tomatoes

½ teaspoon garlic powder

1 teaspoon seasoned salt

2 tablespoons olive oil

2 tablespoons tarragon vinegar

2 tablespoons mayonnaise

Chop scallions, pickle, and tomatoes together in wooden chopping bowl. Add rest of ingredients and mix well. Refrigerate.

TOTAL GRAMS 18.8
GRAMS PER TABLESPOON 0.9

Creamy Celery-Seed Dressing

19 tablespoons

½ cup sour cream

½ cup mayonnaise

2 tablespoons tomato sauce

½ teaspoon Worcestershire sauce

½ teaspoon celery seed

½ teaspoon seasoned salt

Combine all ingredients in a screw-top jar. Shake well. Refrigerate.

TOTAL GRAMS 9.1
GRAMS PER TABLESPOON 0.5

Dill Vinaigrette Dressing

16 tablespoons

4 tablespoons tarragon vinegar

2 tablespoons olive oil

6 tablespoons safflower oil

2 tablespoons chopped olives

¼ teaspoon dry mustard

1 teaspoon Dijon mustard

1 teaspoon lemon juice

¼ teaspoon garlic powder

2 teaspoons dry dill (or 3 tablespoons chopped fresh dill)

½ packet sugar substitute

1 organic egg, beaten until frothy

Place all ingredients in a screw-top jar. Shake well. Refrigerate.

TOTAL GRAMS 9.0
GRAMS PER TABLESPOON 0.6

Curry Dressing

14 tablespoons

4 tablespoons tarragon vinegar

2 tablespoons olive oil

6 tablespoons safflower oil

1 teaspoon lemon juice

½ teaspoon curry

1 tablespoon sour cream

¼ teaspoon garlic powder

1 teaspoon sesame seeds

½ teaspoon seasoned salt

1 organic egg, beaten until frothy

Place all ingredients in a screw-top jar. Shake well. Refrigerate.

TOTAL GRAMS 7.4
GRAMS PER TABLESPOON 0.5

Italian Dressing

14 tablespoons

½ cup olive oil

¼ cup wine vinegar

1 clove garlic, minced

½ teaspoon seasoned salt

¼ teaspoon pepper

Combine all ingredients in a screw-top jar. Shake well. Refrigerate. Shake again before serving.

TOTAL GRAMS 5.1
GRAMS PER TABLESPOON 0.4

Parmesan Caesar Dressing

14 tablespoons

4 tablespoons tarragon vinegar

2 tablespoons olive oil

6 tablespoons safflower oil

1 teaspoon lemon juice

¼ teaspoon dry mustard

2 teaspoons Dijon mustard

1 teaspoon grated Parmesan cheese

¼ teaspoon garlic powder

1 teaspoon seasoned salt

½ packet sugar substitute

1 organic egg, beaten until frothy

Place all ingredients in a screw-top jar. Shake well. Refrigerate.

TOTAL GRAMS 7.4
GRAMS PER SERVING 0.5

 

Meat

Oriental Beef Stir Fry

4 servings

½ pound spinach, steamed and drained

1½ pounds beef tenderloin

6 tablespoons hot sesame oil

4 tablespoons Tamari soy sauce

pepper to taste

½ pound shiitake mushrooms, sliced thin

1 onion, sliced thin

4 ounces bamboo shoots, cut into thin strips

3 stalks celery, cut into thin strips

2 tablespoons sake

½ cup Beef Stock (page 70)

Drain spinach well. Cut meat into thin strips and sauté in a large skillet using half of the hot sesame oil. Brown meat on both sides. Sprinkle with 2 tablespoons soy sauce and pepper. Remove meat from skillet. Put mushrooms, onion, bamboo shoots, and celery into skillet with remaining oil. Sauté for 3 minutes. Return beef to pan, add spinach and toss with remaining soy sauce, sake, and stock. Cook over low heat for 6–8 minutes or to desired doneness.

TOTAL GRAMS 37.2
GRAMS PER SERVING 9.3

Kayzie’s Rabbit

6 servings

1 3–4 pound frying rabbit

½ cup olive oil plus olive oil for sautéing

juice of 1 large lemon

½ teaspoon rosemary

½ teaspoon fennel seeds

½ teaspoon seasoned salt

8 cloves garlic, minced

1 large onion, sliced thin

4 small carrots, sliced thin

2 bay leaves

¼ pound thick-sliced bacon

1 cup shiitake mushrooms, sliced

2 cups Chicken Stock (page 68)

Wash and dry rabbit.

Mix ½ cup olive oil, lemon juice, rosemary, fennel, salt, and garlic in a large bowl. Add onions and carrots.

Spread ½ of vegetable mixture on bottom of a roasting pan. Place rabbit pieces on top. Top with remaining vegetable mixture. Place bay leaves on top. Cover pan and place in refrigerator for 2 days. Sprinkle with olive oil daily.

To cook:

Remove rabbit from vegetable mixture, and save the vegetables.

Slice bacon into bite-size pieces and brown in a large skillet. Add ½ cup olive oil to skillet and brown rabbit pieces well on all sides. Remove and set aside.

Drain vegetable mixture. Place vegetables in hot skillet and lightly brown. Add rabbit back into skillet, cover with Chicken Stock, heat to a simmer. Cover and cook for 1½ hours, or until very tender.

TOTAL GRAMS 58.4
GRAMS PER SERVING 9.7

Mother’s Pot Roast

6 servings

3½ pound rump roast

½ teaspoon garlic powder

1 teaspoon seasoned salt

2 medium onions, sliced

3 tomatoes, skinned and quartered

2 cloves of garlic

Rub garlic powder and seasoned salt into the meat. Place in refrigerator for ½ hour.

Place onions and garlic in a food processor. Push tomatoes through a strainer to rid them of seeds and place tomato pulp in food processor. Puree.

Place meat in a large pot. Cover with tomato sauce and simmer for 1½ hours. Turn meat and simmer about 1½ hours more or until fork-soft. Remove meat from pot to a wooden cutting board to cool. Place sauce in refrigerator to allow fat to rise to top. When meat is cool, slice. Remove fat that has formed on the sauce and place meat back in the sauce. Warm and serve.

TOTAL GRAMS 35.5
GRAMS PER SERVING 5.9

THE HAMBURGERS

Dr. Atkins’ Fromage Burger

6 servings

2 pounds beef, ground

1 tablespoon chives, chopped

¾ teaspoon tarragon, crumbled

2 teaspoons seasoned salt

¼ cup fresh parsley, chopped

¼ cup scallions, minced

1 small tomato, diced

1 egg, beaten

6 ounces Cheddar cheese, coarsely grated

3 tablespoons butter, melted (optional)

Combine beef, chives, tarragon, salt, parsley, scallions, tomato, and egg. Mix well.

Shape into 12 equal balls. Flatten each ball to pancake shape. Divide cheese into 6 piles. Press cheese together. Place 1 pile of cheese in the center of 6 of the meat pancakes. Place second burger pancake on top. Press edges together to seal.

Dr. Atkins likes to cook these on an outdoor grill. If one is not available, broil in oven or sauté with butter in a nonstick skillet for five minutes on each side.

TOTAL GRAMS 12.3
GRAMS PER SERVING 2.1

Brit Burgers

2 servings

4 tablespoons butter

½ cup onions, chopped

1 pound beef, ground

½ teaspoon seasoned salt

½ teaspoon pepper

½ teaspoon sage

Melt 2 tablespoons butter in a skillet. Sauté onions until golden. Remove and set aside.

Combine beef, salt, pepper, and sage with onions and mix well. Shape into patties. In same skillet melt remaining 2 tablespoons butter. Sauté for 5 minutes on each side.

TOTAL GRAMS 7.3
GRAMS PER SERVING 3.6

Pizza Burgers

6 servings

2 pounds beef, ground

1 teaspoon seasoned salt

1 tablespoon parsley, chopped

⅛ teaspoon basil

⅛ teaspoon oregano

2 eggs, beaten

1 package fried pork rinds, crushed

¼ cup olive oil

6 slices mozzarella cheese

½ recipe Pasta Sauce (pages 179180)

3 tablespoons grated Parmesan cheese

Preheat oven to 400° F.

Mix beef with salt, parsley, basil, and oregano

Shape into 6 patties ½-inch thick.

Dip patties into eggs, then coat with crushed pork rinds. Sauté patties in hot olive oil until well browned on both sides. Arrange in a shallow baking dish. They must not be touching. Top each patty with a slice of mozzarella cheese. Pour on Pasta Sauce. Sprinkle with Parmesan cheese. Bake for 15 minutes.

TOTAL GRAMS 66.2
GRAMS PER SERVING 11.0

Feta Burgers

2 servings

2 tablespoons butter

1 pound beef, ground

¼ cup crumbled feta cheese

¼ cup finely chopped black olives

½ teaspoon seasoned salt

½ teaspoon pepper

Melt butter in a heavy skillet.

Mix remaining ingredients, and shape into patties.

Sauté hamburgers for 5 minutes on each side.

TOTAL GRAMS 3.4
GRAMS PER SERVING 1.7

Curry Burgers

2 servings

2 tablespoons butter

1 pound beef, ground

1 tablespoon finely chopped walnuts

2 teaspoons curry powder

½ teaspoon seasoned salt

Melt butter in skillet.

Mix remainder of ingredients and shape into patties.

Sauté hamburgers for 5 minutes on each side.

TOTAL GRAMS 3.6
GRAMS PER SERVING 1.8

¡Ole! Burgers

2 servings

2 tablespoons butter

1 pound beef, ground

6 drops Tabasco sauce

½ teaspoon cumin

½ teaspoon chili powder

¼ teaspoon garlic powder

Melt butter in a skillet.

Mix remainder of ingredients and shape into patties.

Sauté hamburgers for 5 minutes on each side.

TOTAL GRAMS 1.7
GRAMS PER SERVING 0.9

U.S. Hamburgers

2 servings

6 strips lean bacon

1 ripe tomato, finely chopped

2 tablespoons butter

1 pound beef, ground

½ teaspoon seasoned salt

½ teaspoon pepper

Fry bacon until crisp. Remove from pan, and place on paper towels to drain. Crumble bacon into a large bowl. Sauté tomato in bacon fat until tender. Add it to the bacon. Pour off bacon fat and melt butter in same skillet. Combine meat, salt, and pepper with bacon and tomato.

Shape into patties.

Sauté hamburgers for 5 minutes on each side.

TOTAL GRAMS 6.7
GRAMS PER SERVING 3.4

Steak Au Poivre

4 servings

4 shell steaks, pounded to ⅛-inch thickness

freshly ground black pepper

6 tablespoons butter

2 teaspoons rosemary

2 teaspoons sage

4 ounces cognac, warmed

6 ounces heavy cream

2 teaspoons Worcestershire sauce

2 tablespoons Dijon mustard

Cover surface of steaks on both sides with ground pepper.

Press pepper into steaks.

In a large skillet melt butter and add rosemary and sage.

Add steaks and brown quickly on both sides. Pour warm cognac over steaks and ignite. When fire goes out, remove steaks from skillet and keep warm.

Add cream, Worcestershire, and mustard to pan juices. Stir well and simmer for 3 minutes. Pour over steak and serve.

TOTAL GRAMS 14.2
GRAMS PER SERVING 3.6

Moussaka

6 servings

8 teaspoons sweet butter

3 egg yolks

1¼ cups water

¼ cup heavy cream

½ cup grated Parmesan cheese

1 medium eggplant

1 pound ground lamb or ½ pound ground chuck

6 tablespoons olive oil

1 large onion, chopped

1 large green pepper, chopped

2 cloves garlic, minced

1 8-ounce can tomato sauce

1½ teaspoons cumin

¼ teaspoon nutmeg

¼ teaspoon oregano

2 teaspoons salt

Preheat oven to 350° F.

To prepare cream sauce:

Place butter in top of double boiler over hot water. Add egg yolks one at a time. Beat constantly with rotary or hand electric beater. Add ¼ cup water, cream, and Parmesan cheese. Continue to beat until sauce thickens, about 10 minutes.

Pare and slice eggplant. Arrange eggplant on a large plate. Place plate in sink. Cover with another large plate, allowing plate to press eggplant. Let drain for ½ hour, then press each slice with a paper towel. Heat 2 tablespoons olive oil in a large skillet. Add onion and green pepper. Sauté until light golden brown. Add garlic and meat, and cook until browned.

Add tomato sauce, 1 cup water, cumin, nutmeg, oregano, and salt. Simmer for 15 minutes.

Heat remaining 4 tablespoons of olive oil, and sauté eggplant slices until lightly browned. Drain on paper towels. Place half the eggplant slices in a well-oiled baking dish. Spread with half the meat mixture. Place remaining eggplant slices on top and cover with the rest of the meat. Cover top with cream sauce.

Bake for 30 minutes.

TOTAL GRAMS 68.7
GRAMS PER SERVING 11.5

Calves Liver in Red Wine

4 servings

6 shallots or 1 small onion, finely chopped

1 cup dry red wine

juice of 1 lemon

4 tablespoons oil

½ teaspoon oregano

½ teaspoon seasoned salt

¼ teaspoon black pepper

1 pound calves liver, sliced

4 tablespoons butter

Combine shallots, wine, lemon juice, oil, oregano, salt, and pepper in a large bowl. Marinate liver for 1 hour, then turn it and marinate for another hour.

Remove liver from marinade.

Melt butter in a skillet, and sauté liver for 5 minutes on each side.

TOTAL GRAMS 20.9
GRAMS PER SERVING 5.2

Veal Rolatine

4 servings

4 veal cutlets, flattened with a mallet

½ teaspoon seasoned salt

4 slices prosciutto ham

6 slices Jarlsberg cheese

1 egg, beaten

¼ cup grated Parmesan cheese

4 tablespoons sweet butter

¼ cup dry white wine

Preheat oven to 350° F.

Wash and dry veal. Sprinkle with salt. Place 1 slice of ham and 1 slice of cheese on each cutlet. Roll up and tie with string. Dip rolls in egg and coat with Parmesan cheese. Place in refrigerator for ½ hour to set. Melt butter in a heavy skillet. Sauté veal rolls until they are brown on all sides. Remove rolls to a small baking dish. Add wine to pan juices and bring to a boil. Pour sauce over rolls. Top with 2 remaining slices of cheese. Bake for ½ hour. Remove string and serve.

Note: This may be used as an hors d’oeuvre by cutting rolls into pieces the size of half dollars.

TOTAL GRAMS 4.1
GRAMS PER SERVING 1.0

Gourmet Pork Chops

6 servings

12 pork chops

salt and pepper to taste

2 tablespoons garlic oil

2 tablespoons olive oil

1 onion, chopped

1 clove garlic, minced

1 pound mushrooms, sliced

1 cup hot Chicken Stock (page 68)

½ cup dry red wine

1 bay leaf

¼ cup sour cream (optional)

Preheat oven to 350° F.

Sprinkle pork chops with salt and pepper. In a heavy skillet brown chops in garlic oil over high heat. Remove and keep warm. Add olive oil to pan. Sauté onion, garlic, and mushrooms in olive oil until onion is golden. Pour in Chicken Stock, wine, and add bay leaf. Bring mixture to a boil and cook for about 3 minutes.

Arrange 6 pork chops in casserole. Top with half the sauce.

Put another layer of pork chops on top and pour over remaining mixture. Cover casserole tightly and bake for 1½ hours.

If desired, sour cream may be added to sauce mixture when served.

TOTAL GRAMS 36.9
GRAMS PER SERVING 6.2

Roast Veal

6 servings

1 4–5-pound veal roast (leg, loin, rump, shoulder, or breast)

1 clove garlic, minced

½ pound thick-sliced bacon

3 tablespoons olive oil

4 tablespoons chopped onion

2 celery stalks, diced

4 anchovies (optional)

½ cup white wine or Chicken Stock (page 68)

Preheat oven to 325° F.

Have the butcher bone and tie meat. Cut a few incisions in veal and insert minced garlic.

In roasting pan with cover, heat oil and brown veal. Add onion, celery, and wine (or stock) to pan. Arrange bacon on top. Place in oven. Cover and cook for 30 minutes to the pound, basting occasionally. Remove veal from pan, and let it set for 10 minutes for easier carving. Remove vegetables from pan juices, skim off excess fat, and pour pan juices over veal. Serve warm, or serve cold-sliced with Vinaigrette Cream Dressing, page 95.

TOTAL GRAMS 7.9
GRAMS PER SERVING 1.3

Veal Scaloppini at Its Best

6 servings

1½ pounds veal cut into scallops ¼-inch thick

salt and pepper to taste

6 tablespoons butter

¼ cup brandy

1 cup Chicken Stock (page 68)

¼ cup Chablis or other dry white wine

2 tablespoons dry sherry

1 pound porcini mushrooms, sliced

2 tomatoes, peeled and chopped

1 teaspoon garlic powder

½ cup grated Swiss cheese

¼ cup grated Parmesan cheese

Preheat broiler.

Pat salt and pepper into veal.

In a skillet melt butter, then add veal to brown.

Heat brandy. Pour over veal and ignite. Remove veal from skillet and keep warm. Pour Chicken Stock, Chablis, and sherry into skillet. Simmer until liquid reduces by half. Return veal to skillet. Simmer for 10 minutes. Keep warm until serving.

Sauté mushrooms in 2 tablespoons butter until brown. Add tomatoes and garlic powder. Simmer for 5 minutes. Place mushroom mixture in baking dish. Add veal and cover with wine sauce. Sprinkle with grated Swiss and Parmesan cheeses.

Broil until cheese is brown and bubbly. Serve immediately.

TOTAL GRAMS 38.9
GRAMS PER SERVING 6.5

My Grandmother’s Veal Stew

4 servings

3 strips bacon, diced

3 tablespoons butter

1 tablespoon chopped onion

½ cup sliced mushrooms

2 pounds cubed veal

½ cup water or Chicken Stock (page 68)

1 cup sour cream

1 teaspoon salt

¼ teaspoon paprika

Preheat oven to 250° F.

Place bacon, butter, onion, and mushrooms in skillet. Sauté slowly until onion and bacon are lightly brown. Remove mixture with slotted spoon. Place in ovenproof serving dish. Leave bacon fat and butter in skillet, then add veal. Brown meat on all sides. Remove veal, leaving fat in skillet. Place meat in baking dish. Mix well with bacon mixture.

Add water (or stock), sour cream, salt, and paprika to fat in skillet. Heat just to boiling. Pour over meat mixture. Cover dish. Bake for 1 hour, or until veal is tender when pierced with fork.

TOTAL GRAMS 12.0
GRAMS PER SERVING 3.0

Garden Beef

8 servings

4 tablespoons vegetable oil

3 pounds stew beef (chuck, round), cubed

4 tablespoons onion, chopped 4 cups water

3 soup bones

2 teaspoons salt

½ cup rutabaga, cubed

½ medium green pepper, chopped

¼ small eggplant, chopped

½ cup zucchini, cubed

4 tablespoons tomato sauce

1 cup spinach

Heat oil in large heavy pot. Add meat and brown well on all sides. Push meat to one side of pot, and add onion. Cook 2 more minutes.

Add water, soup bones, and salt. Simmer for 2 hours.

Add rutabaga and simmer for 15 more minutes.

Add green pepper, eggplant, and zucchini. Simmer for 10 more minutes. Spoon in tomato sauce and spinach, and cook for 7 more minutes.

TOTAL GRAMS 20.8
GRAMS PER SERVING 2.6

Luscious Lamb

4 servings

8 lamb chops

garlic powder

2 tablespoons butter

2 tablespoons Worcestershire sauce

2 tablespoons lemon juice

2 tablespoons gin

1 teaspoon seasoned salt

Rub lamb chops with small amount of garlic powder and place in a dish. Melt butter in a small pan and add Worcestershire sauce, lemon juice, gin, and salt. Pour liquid over lamb chops. Allow to marinate in refrigerator for 30 minutes. Remove lamb from marinade. Broil or barbecue to desired doneness. Meanwhile, boil marinade in a small saucepan for 10 minutes. Top lamb with marinade before serving.

TOTAL GRAMS 9.9
GRAMS PER SERVING 2.5

Stuffed Leg of Lamb

8 servings

2 tablespoons butter

1 pound veal or beef, ground

3 tablespoons chopped onion

1 clove garlic, minced

½ cup white wine

1 8-ounce can tomato sauce

1 tablespoon dill

1 tablespoon chopped parsley

½ cup grated Parmesan cheese

salt and pepper to taste

1 leg of lamb, boned and flattened

Preheat oven to 300° F.

Melt 1 tablespoon butter in heavy skillet. Add ground meat, onion, and garlic. Brown lightly on all sides. Pour wine in pan slowly, and cook for 2 minutes. Add tomato sauce, dill, and parsley. Cook over medium heat for 10 minutes or until liquid has been absorbed. Remove from heat. Sprinkle with Parmesan cheese, salt, and pepper. Wipe lamb with damp cloth. Sprinkle with salt and pepper.

Spread ground meat mixture on lamb and roll up carefully. Use skewers to fasten it or tie with string.

Melt 1 tablespoon butter in medium-size roasting pan. Add lamb roll. Brown over medium heat.

Bake for 2 hours or until meat is tender. (If the pan gets dry, add 2 or 3 tablespoons water to pan.)

TOTAL GRAMS 25.3
GRAMS PER SERVING 3.2

Loin of Lamb with Horseradish Cream

6 servings

2 3-pound lamb loins, boned and trimmed of fat, bones reserved

3 bay leaves

3 ribs of celery, chopped

6 black peppercorns

4 cups water

1 clove garlic, quartered

1 onion, chopped

¼ cup walnut oil

salt and freshly ground pepper to taste

2 cups heavy cream

3 tablespoons white horseradish, drained

2 tablespoons snipped chives

Place lamb bones, bay leaf, celery, and peppercorns in 4 cups of water. Bring water to a boil, skimming broth, and simmer mixture until liquid is reduced to about 2½ cups. Strain stock through a fine sieve into a pan. Add garlic and onions. Bring liquid to a boil. Simmer until it is reduced to 1½ cups. Strain the stock.

In a large skillet, heat oil over medium heat until it is hot (do not allow it to smoke). Season lamb with salt and pepper and brown in oil. Turn lamb to brown well on all sides. Remove lamb from oil, cool for 10 minutes, and slice it into ½-inch-thick slices. Arrange it on a platter and keep it warm. Return stock to skillet, and stir in cream and horseradish. Gently simmer sauce until it thickens (do not boil). Adjust seasonings and spoon over lamb. Garnish with chives.

TOTAL GRAMS 29.2
GRAMS PER SERVING 4.9

Steak Pizzaiola

6 servings

⅛ cup garlic oil

¼ cup olive oil

2 tablespoons tarragon vinegar

1 teaspoon water

freshly cracked black pepper

3 pounds sirloin steak

8 Italian plum tomatoes, cut into strips (1 cup)

2 cloves garlic, crushed

1 tablespoon chopped parsley

1 teaspoon oregano

⅛ teaspoon seasoned salt

4 tablespoons pine nuts

½ packet sugar substitute

Combine garlic oil with ⅛ cup olive oil, vinegar, water, and pepper. Place steak in mixture and marinate in refrigerator for at least 2 hours, preferably overnight. Heat remaining olive oil, and add tomatoes, garlic, parsley, oregano, salt, and pine nuts. Cook over medium heat for 3 minutes. Remove from heat, add sugar substitute, and keep warm. Broil steak to desired doneness, slice, and pour mixture over it. Serve immediately.

TOTAL GRAMS 21.9
GRAMS PER SERVING 3.7

Cabbage Rolls Stuffed with Meat (Dolma)

6 servings

1 medium cabbage

1½ pounds lamb or beef, ground

4 tablespoons diced onion

4 tablespoons chopped parsley

2 eggs

1 teaspoon salt

pepper to taste

⅓ cup tomato sauce

Sauce:

1 cup chopped cabbage

½ cup water

⅔ can tomato sauce (6 ounces)

2 tablespoons lemon juice

2 packets sugar substitute

Clean cabbage and remove any damaged leaves. Pour boiling water over cabbage. Cover and let stand for ½ hour. Mix ground meat, onion, parsley, eggs, salt, pepper, and tomato sauce together.

Drain cabbage, core, and separate leaves.

To stuff:

Use 12 leaves. Put 3 full tablespoons of meat mixture in center of each leaf. Bring sides up over filling and roll leaf up. Set aside.

Sauce:

Chop remaining cabbage (the core and leaves not suitable for stuffing). Heat water in medium-size pot. Bring to boil. Add chopped cabbage, tomato sauce, salt, lemon juice, and sugar substitute. Reduce heat, cover, and simmer for 15 minutes.

Remove 1 cup sauce and set aside. Place cabbage rolls in pot with remaining sauce as close together as possible. Pour reserved sauce over cabbage rolls. Cover. Simmer for 1½ hours.

TOTAL GRAMS 61.6
GRAMS PER SERVING 10.2

Spicy Spareribs

4 servings

4 pounds pork spareribs (or beef ribs)

1 tablespoon paprika

2 teaspoons chili powder

¾ teaspoon salt

½ teaspoon dry mustard

¼ teaspoon garlic powder

⅛ teaspoon pepper

Preheat oven to 450° F.

Place single layer of ribs, meaty side down, in shallow roasting pan. Roast for ½ hour. Drain off fat. Combine rest of ingredients, sprinkle evenly over ribs.

Reduce oven to 350° F. Roast, meaty side up, for spareribs ½–1 hour longer. (Beef ribs will take about 1 hour longer.)

TOTAL GRAMS 7.2
GRAMS PER SERVING 1.8

Stuffed Steak

6 servings

garlic powder

3 pounds of any cut of steak (cut with pockets)

½ pound shiitake mushrooms

½ teaspoon thyme

3 sprigs parsley, chopped

5 slices smoked ham

2 tablespoons sweet butter

2 shallots or 1 small onion, finely chopped

1 clove garlic, chopped

2 tablespoons dry white wine

Rub garlic powder on steak and set aside.

Chop together mushrooms, thyme, parsley, and ham in large wooden chopping bowl.

Heat butter over low flame until melted. Brown shallots and garlic in butter. Add mushroom mixture and cook for 3 minutes, stirring occasionally. Add wine and cook 1 more minute. Remove from heat and spoon mushroom mixture into pockets in steak. Stuff firmly, and sew closed with a trussing needle and thread.

Broil steak to desired doneness.

Serve with hot Parsley Butter Sauce, page 183.

TOTAL GRAMS 17.5
GRAMS PER SERVING 2.9

Pork Loin with Mustard

6 servings

6 ½-inch slices of boneless pork loin

salt and freshly ground black pepper

2 tablespoons olive oil

2 tablespoons shallots, chopped

¼ cup dry white wine

2 teaspoons brandy

¾ cup Chicken Stock (page 68)

2 packets sugar substitute

1 tablespoon Dijon mustard

Season pork well with salt and pepper.

Heat oil in a large skillet over medium heat. Do not allow it to smoke. Brown pork in oil. Remove pork, lower heat, and add shallots. Cook them for about 3 minutes. Pour in wine and brandy and simmer until liquid has evaporated. Add stock and sugar substitute. Whisk mixture as it boils until liquid is reduced by half. Add pork and simmer for about 2 minutes until pork is warm and has absorbed some sauce. Remove pork to a serving plate. Whisk mustard into sauce, correct seasonings, and spoon remaining sauce over pork.

TOTAL GRAMS 7.2
GRAMS PER SERVING 1.2

 

Poultry

Chicken Cacciatore

8 servings

1 5-pound chicken, cut into 8 pieces

½ cup olive oil

4 tablespoons butter

⅓ cup chopped onion

½ pound shiitake mushrooms, sliced

3 cloves garlic

¾ cup dry white wine

2 bay leaves

1 teaspoon basil

½ teaspoon freshly ground black pepper

5 tablespoons tomato sauce

seasoned salt to taste

2 tablespoons brandy

In a large skillet, sauté chicken in olive oil until light golden brown, about 20 minutes.

Heat butter in a separate skillet until melted; add onion and mushrooms and sauté until golden. Add garlic. Cook for 4 more minutes. Spoon mushrooms, onions, and garlic over chicken. Pour on wine. Add bay leaves, basil, and pepper. Simmer for about 8 minutes, uncovered. Stir in tomato sauce. Salt to taste. Cook, uncovered, over low heat for 15 more minutes. Add brandy, and serve.

TOTAL GRAMS 31.1
GRAMS PER SERVING 3.8

Lemon-Basted Roast Chicken

4 servings

1 chicken, quartered

½ teaspoon oregano

¼ teaspoon garlic powder

¼ cup butter (½ stick)

salt and pepper to taste

juice of 2 lemons (6 to 8 tablespoons)

Preheat oven to 400° F.

Sprinkle chicken with oregano and garlic powder. Melt butter in roasting pan or casserole. Add chicken; turn to coat. Sprinkle with salt and pepper.

Roast chicken skin side up, uncovered, for 30 minutes or until golden brown. Turn pieces over and continue roasting until brown (about 30 more minutes). Reduce heat to 300° F. and cook until tender. Squeeze lemon juice over chicken.

Cover and let sit in turned-off oven for 15 minutes.

Remove to platter and serve.

TOTAL GRAMS 6.2
GRAMS PER SERVING 1.6

Coq Au Vin with Shiitake Mushrooms

8 servings

4 slices thick-sliced bacon

7 tablespoons butter

1 4-pound chicken, cut into 8 pieces

1 teaspoon seasoned salt

¼ cup cognac (or brandy)

1 cup dry red wine

1 cup Chicken Stock (page 68)

¼ teaspoon garlic powder

¾ teaspoon thyme

1 bay leaf

4 medium-size onions, sliced

½ pound shiitake mushrooms, sliced

chopped chives

Dice bacon and sauté in 4 tablespoons butter in large skillet until brown. Remove bacon from skillet and save.

Wash and thoroughly dry chicken. Brown in bacon fat and season with salt.

Put bacon back in pan, cover, and simmer for about 10 minutes.

Heat cognac in small pan. Ignite, and pour over chicken. Add wine, stock, garlic powder, and thyme. Add bay leaf to chicken, cover and simmer for 45 minutes. Remove chicken and keep warm.

Boil liquid in pan until it reduces by half.

In a separate pan, sauté onions and mushrooms in remaining 3 tablespoons butter until onions are golden.

Put chicken back into skillet. Cover with mushrooms and onions. Simmer for 5 minutes. Garnish with chives.

TOTAL GRAMS 39.8
GRAMS PER SERVING 5.0

Chicken à la Firenze

4 servings

4 boneless chicken breasts

2 eggs, beaten

½ package fried pork rinds, crushed

3 tablespoons butter

½ cup Sautérne

1 cup Chicken Stock (page 68)

1 clove garlic, crushed

dash of marjoram

dash of basil

⅓ cup cream

½ pound spinach, cooked*

¼ cup grated Parmesan cheese

Preheat oven to 350° F.

Dip chicken in eggs and dredge in crushed pork rinds until well coated. Sauté in butter until chicken begins to brown. Turn once. Lower heat. Add wine and cook until wine has almost evaporated. Remove from heat. Place chicken in casserole pan.

Mix together stock, garlic, marjoram, basil, and cream. Pour into skillet and heat with pan juices.

Place ½ spinach in bottom of casserole. Add chicken; top with remaining spinach. Pour sauce over top. Sprinkle with Parmesan cheese and bake for ½ hour.

TOTAL GRAMS 16.5
GRAMS PER SERVING 4.1

Summer Day Chicken From Spain

4 servings

1 5-pound chicken, cut into pieces

¼ cup safflower oil

2 cloves garlic

juice of 1 lemon

1 teaspoon grated orange rind

2 bay leaves

½ cup vinegar

1 cup white wine

1 cup Chicken Stock (page 68)

½ teaspoon coarsely ground pepper

salt to taste

Wash and dry chicken. Heat oil in skillet. Lightly brown chicken over medium heat.

Combine remaining ingredients. Pour over chicken. Simmer, covered, for 1 hour. Add more stock, if necessary, to keep chicken covered.

Serve warm or chilled.

TOTAL GRAMS 18.6
GRAMS PER SERVING 4.7

Austrian Paprika Chicken

6 servings

2 tablespoons butter

2 tablespoons vegetable oil

2 chicken broilers, cut up, about 5 pounds

seasoned salt

4 small onions, quartered

1 clove garlic, minced

2 tablespoons paprika

1 cup Chicken Stock (page 68)

1 cup sour cream

Preheat oven to 350° F.

Heat butter and oil together. Brown chicken carefully in oil on all sides. Add salt. Remove chicken from pan.

Place onions and garlic in oil and sauté until onions are golden. Add paprika, stock, and sour cream. Stir constantly until mixture is smooth.

Place chicken in casserole and cover with mixture, making sure to scrape pan well of all drippings.

Bake, covered, for 1 hour.

Serve with Tossed Salad with Tomato Dressing, page 81.

TOTAL GRAMS 34.8
GRAMS PER SERVING 5.8

Chicken Croquettes

2 servings

1½ cups chicken, ground, about ¾ pound

2 egg whites

¼ teaspoon poultry seasoning

pinch of salt

canola oil for deep frying

2 tablespoons chopped onion

4 large mushrooms, chopped

1 tablespoon butter

Cream Sauce (page 177)

Preheat oven to 375° F.

Mix chicken, egg whites, poultry seasoning, and salt. Form into croquettes 1 inch wide and 3 inches long. Fry in canola oil until crisp.

Sauté mushrooms and onions in oil until lightly browned.

Prepare Cream Sauce.

Place mushrooms and onion in a casserole and arrange croquettes on top. Pour sauce on top.

Bake for about 8–10 minutes until thoroughly heated.

To make a prettier dish, place sliced hard-boiled eggs between croquettes. Then add sauce. Sprinkle with paprika.

TOTAL GRAMS 7.4
GRAMS PER SERVING 3.7

Gourmet Game Hens

6 servings

¾ cup butter

¾ cup white port wine

3 tablespoons dried tarragon

6 garlic cloves

1½ teaspoons salt

¾ teaspoon pepper

garlic powder

6 frozen Rock Cornish hens, about 1¼ pounds each, thawed

Preheat oven to 400° F.

Melt butter in a saucepan. Add wine and 1 tablespoon dried tarragon. Heat thoroughly.

Place 1 garlic clove, 1 teaspoon tarragon, ¼ teaspoon salt, and ⅛ teaspoon pepper in each hen. Sprinkle outside liberally with garlic powder.

Pour wine sauce over hens and roast in large shallow pan, without rack, for about 1 hour or until well browned and drumstick twists easily. Baste frequently with sauce.

TOTAL GRAMS 16.8
GRAMS PER SERVING 2.8

Turkey à la King

4 servings

4 egg yolks

¼ teaspoon seasoned salt

½ teaspoon dry tarragon

1 cup heavy cream

1 cup Chicken Stock (page 68)

2 cups diced turkey meat

nutmeg

Preheat oven to 350° F.

Beat yolks until thick and lemon-colored. Add salt and tarragon. Beat in heavy cream. Stir in stock, then add turkey meat.

Pour into 4 small ovenproof bowls. Sprinkle with nutmeg. Set bowls in shallow pan half full with water, and bake for 30 minutes.

TOTAL GRAMS 9.4
GRAMS PER SERVING 2.4

Roast Turkey

Preheat oven to 400° F.

This is an easy, delicious way to cook a perfect, moist turkey. Have turkey at room temperature. Remove giblets from cavity. Run turkey under cold water to clean inside and out. Never soak a turkey in water. Dry turkey well. Rub turkey with garlic inside and out. Place sliced oranges and lemons in the cavity if you are not stuffing it or use the Almond Stuffing that follows. Insert poultry pins to draw open cavity together. Use string to lace between pins as you would lace a boot.

Tie legs together with string if not already tucked under a piece of string. Bend wing tips under body and tuck loose neck skin under turkey.

Place turkey, breast side up, in a stainless-steel roasting pan that has a cover. Cover turkey breast with slices of turkey bacon. Place cover on pan.

Bake at 400° F. for 20 minutes. Reduce to 350° F. Cook for 20 minutes per pound if turkey is over 10 pounds. If under 10 pounds, cook for 15 minutes per pound.

TOTAL GRAMS 0

Almond Stuffing

6 ½-cup servings

½ cup butter

½ cup finely chopped onion

¼ pound smoked ham, chopped fine

¼ cup chopped parsley

½ teaspoon thyme

½ teaspoon freshly ground pepper

½ cup fried pork rinds, crushed

2 eggs

¼ cup dry red wine

⅔ cup blanched almonds

Melt butter in large skillet. Add onions. Cook until light brown. Add ham, parsley, and spices. Mix well. Combine mixture with pork rinds, eggs, wine, and almonds.

Use to stuff chicken, turkey, veal roast, or anything that needs a stuffing.

TOTAL GRAMS 24.5
GRAMS PER SERVING 4.1

Duck in Red Wine

4 servings

2 tablespoons butter or rendered chicken fat

1 5–6 pound duck, skin removed and cut into 8 pieces

2 cloves garlic, minced

2 cups dry red wine

8 shiitake mushrooms, thinly sliced

2 sprigs parsley, chopped

1 small bay leaf

¼ teaspoon thyme

1 teaspoon seasoned salt

8 small white pearl onions, peeled

2 carrots, peeled and quartered

Preheat oven to 350° F.

Melt butter in a large skillet. Brown pieces of duck in fat over medium heat.

Remove to a casserole.

Add garlic to fat and cook 1 minute. Add red wine, shiitake mushrooms, parsley, bay leaf, thyme, and salt. Bring to a boil, stirring constantly until sauce thickens. Place onions and carrots into casserole with duck. Top with sauce.

Cover and bake for l¼ hours.

TOTAL GRAMS 60.4
GRAMS PER SERVING 15.1

Hal’s Chicken

4 servings

1 chicken, cut into 8 pieces

Mustard Sauce to cover (page 181)

1 medium onion, sliced thin

1 medium tomato, sliced thin

2 tablespoons fresh dill, minced

seasoned salt to taste

Preheat oven to 350° F.

Wash and dry chicken. Place in a baking dish and cover with Mustard Sauce. Top with onion slices and then tomatoes. Sprinkle with dill and salt.

Cover and bake for 1 hour. Remove lid and bake 1 hour more.

TOTAL GRAMS 18.7
GRAMS PER SERVING 4.7

Joan’s Chicken Mascarpone

4 servings

4 skinless, boneless chicken breasts

2 tablespoons butter

2 medium onions, sliced thin

½ teaspoon dried tarragon

3 tablespoons dry white wine

3 tablespoons mascarpone cheese

Preheat oven to 350° F.

Place chicken breasts in a glass baking dish. Sauté onions, garlic, and tarragon in the butter until onions become golden. Place on top of chicken. Swish wine in sauté pan and add mascarpone cheese. Allow cheese to melt (about 30 seconds), stir well to combine flavors and spoon over chicken and onions. Cover.

Bake for 1 hour.

TOTAL GRAMS 16.7
GRAMS PER SERVING 4.2

Tandoori Chicken

4 servings

1 5-pound chicken, cut in 8 pieces

4 cloves garlic

2-inch piece ginger, peeled

2 bay leaves

2 teaspoons chili powder

1 teaspoon sea salt

2 teaspoons turmeric

1 teaspoon coriander, ground

½ teaspoon cumin

½ teaspoon cinnamon, ground

½ teaspoon cloves, ground

½ cup olive oil

1½ cups sour cream

juice of 2 lemons

Place chicken in a covered glass baking dish large enough for pieces to lie side by side.

Place next 10 ingredients in a blender and grind to a paste.

Combine paste with sour cream and lemon juice.

Dip each piece of chicken into the mixture and coat it completely. Return chicken to baking dish.

Place in refrigerator to marinate overnight.

Bake chicken covered for 45 minutes, at 350° F.

TOTAL GRAMS 34.2
GRAMS PER SERVING 8.6

Goat Cheesy Chicken Rolls

4 servings

4 skinless, boneless chicken breasts, pounded thin

½ cup goat cheese, crumbled

½ cup fresh basil, minced

1 tablespoon sun-dried tomatoes, softened in olive oil and minced

¼ small onion, minced

½ teaspoon oregano

½ teaspoon seasoned salt

¼ cup dry white wine

Preheat oven to 350° F.

Oil a small glass baking dish.

In a small bowl combine all ingredients except chicken and wine and blend well. Spread mixture on chicken breasts and roll them. Fasten with a toothpick. Arrange in baking dish so rolled breasts do not touch each other. Pour wine over chicken rolls.

Bake for 45 minutes.

TOTAL GRAMS 15.6
GRAMS PER SERVING 3.9

Oriental Chicken with Broccoli Rabe

4 servings

3 teaspoons olive oil

2 teaspoons sesame oil

2 teaspoons ginger, minced

2 garlic cloves, minced

4 skinless, boneless chicken breasts, cubed

4 large shiitake mushrooms, sliced thin

2 scallions, minced

8 ounces broccoli rabe, coarsely chopped

1 tablespoon Tamari soy sauce

2 tablespoons dry sherry

Heat 2 teaspoons olive oil and 2 teaspoons sesame oil in a nonstick wok or skillet. Do not allow oil to smoke. Add ginger and garlic and stir for 30 seconds. Add chicken and mushrooms and stir 3 minutes more. Remove from skillet. Stir remaining olive oil into skillet. Add scallions and broccoli rabe. Stir-fry for 1 minute. Put back chicken and mushrooms and add soy sauce and sherry.

Remove chicken and vegetables with a slotted spoon. Place on a serving plate. Boil sauce until it reduces by half. Pour over chicken and serve immediately.

TOTAL GRAMS 32.5
GRAMS PER SERVING 8.1

Turkey Sausage Patties

8 patties

2 tablespoons garlic oil

1 small onion, chopped fine

1 clove garlic, minced

1 pound turkey, ground

3 tablespoons sour cream

10 pork rinds, crushed

½ teaspoon sage, minced

½ teaspoon seasoned salt

2 tablespoons walnut oil

Heat garlic oil in a nonstick skillet. Add onion and garlic and sauté until onions are golden.

Mix all other ingredients (except walnut oil) together in a bowl. Add onions and garlic and shape into eight balls. Flatten balls into patties. Heat walnut oil in skillet and sauté patties until brown on both sides.

TOTAL GRAMS 7.1
GRAMS PER SERVING 0.9

Ivan’s Crisp Chicken

4 servings

1 5-pound chicken, cut in 8 pieces

4 tablespoons garlic oil

¼ cup white wine

1 medium-size red onion, sliced thin

seasoned salt to taste

¼ cup grated Jarlsberg cheese

¼ cup grated sharp Cheddar cheese

Preheat oven to 350° F.

Wash and dry chicken. Brush with garlic oil. Place in baking dish and sprinkle with wine. Cover with onions. Salt to taste and bake, covered, for ½ hour.

Uncover, sprinkle with cheeses and bake uncovered until chicken, onions, and cheeses are crisp, about 45 minutes.

TOTAL GRAMS 7.3
GRAMS PER SERVING 1.8

 

Fish and Shellfish

Sun Luck Scallops

4 servings

¼ cup Tamari soy sauce

⅛ cup sake

1 pound bay scallops

2 tablespoons sesame oil

6 shiitake mushrooms, sliced thin

½ cup sour cream

Preheat oven to 350° F.

Mix soy sauce and sake together. Place scallops in a glass baking dish. Pour soy sauce mixture over scallops and place in refrigerator for ½ hour. Heat sesame oil in a skillet. Sauté mushrooms for 2 minutes. Turn off heat and allow to cool in oil. Place scallops in oven and bake for 10 minutes. Spoon sour cream into a small dish. Spoon 1 tablespoon of sauce from scallops over mushrooms and artfully arrange them on top of sour cream. Enjoy eating by dipping a scallop in the mushroom sour cream mixture.

TOTAL GRAMS 33.4
GRAMS PER SERVING 8.4

Snappy Swordfish

6 servings

2½ pounds swordfish steak

juice of 1 lemon

3 teaspoons garlic paste (available in a tube)

2 tablespoons fresh dill (or 1 tablespoon dried, minced)

1 medium tomato, thinly sliced

½ pound shiitake mushrooms, sliced

3 tablespoons olive oil

½ cup shelled sunflower seeds

½ pound sugar snap peas, trimmed

¼ cup dry white wine

3 ounces herbed goat cheese, crumbled

Preheat oven to 350° F.

Wash and dry swordfish. Sprinkle both sides with lemon juice and place in a covered glass baking dish.

Spread garlic paste evenly on fish. Top with dill, tomato, and mushrooms. Sprinkle olive oil and sunflower seeds evenly across the top.

Spread snap peas over fish; pour wine over the peas.

Cover and place in oven for 20 minutes. Uncover, add goat cheese and cook for 10 minutes more, basting frequently.

TOTAL GRAMS 50.4
GRAMS PER SERVING 8.4

Poached Fish Fillets (Basic Recipe)

4 servings

4 fish fillets (sole, salmon, halibut, or flounder)

juice of 1 lemon

1 small onion

seasoned salt

1 tablespoon butter

3 large mushrooms, thinly sliced

¼ cup water

½ cup dry white wine

Preheat oven to 350° F.

Wash fillets in a mixture of water and lemon juice and dry. Place in a covered glass baking dish. Melt butter in a pan over medium heat. Add mushrooms, sprinkle with ½ teaspoon seasoned salt. Cook for 2 minutes. Stir in water and wine. Bring to a boil and pour over fish. Cover, place in oven, and poach for 15 minutes. For salmon, allow 5 minutes additional cooking time.

TOTAL GRAMS 10.4
GRAMS PER SERVING 2.6

Halibut Roll-Ups

4 servings

2 pounds halibut fillets

seasoned salt

3 slices bacon, diced

¼ pound shiitake mushrooms, sliced

¼ cup celery, diced

2 tablespoons onion, diced

1 clove garlic, minced

1 tablespoon parsley, minced

3 tablespoons sweet butter, melted

½ cup dry white wine

¼ cup Parmesan cheese

paprika to taste

Preheat oven to 350° F.

Sprinkle fillets with salt. Allow to stand for about 10 minutes. Place in a glass baking dish.

In skillet, sauté bacon, mushrooms, celery, and onion until vegetables are soft and bacon is crisp. Add garlic and cook 2 minutes more. Add parsley, and blend well.

Spread mixture over fillets, roll up, and fasten with toothpicks.

Place 1 tablespoon melted butter in bottom of baking dish. Add fish.

Pour remaining butter over fish, and add wine.

Sprinkle with Parmesan cheese and paprika.

Bake for ½ hour.

TOTAL GRAMS 11.6
GRAMS PER SERVING 2.9

Fabulous Flounder

6 servings

3 pounds flounder fillets

lemon juice

salt and pepper

1 teaspoon dried tarragon

2 cups sour cream

1 tablespoon minced chives and parsley

Preheat oven to 350° F.

Oil a baking dish just large enough to hold fish fillets. Rub fillets with lemon juice, salt, and pepper, and place in dish.

Sprinkle with tarragon. Cover with sour cream and bake for 20 minutes, or until fish flakes easily.

Remove from oven, and sprinkle with chives and parsley. Serve immediately.

TOTAL GRAMS 22.5
GRAMS PER SERVING 3.8

Stuffed Flounder

6 servings

2 pounds flounder fillets

salt to taste

3 slices bacon, diced

¼ pound shiitake mushrooms, sliced

¼ cup diced celery

2 tablespoons diced onion

1 clove garlic, diced fine

1 tablespoon parsley, minced

3 tablespoons butter, melted

½ cup dry white wine

¼ cup grated Parmesan cheese

paprika

Preheat oven to 350° F.

Sprinkle fillets with salt. Allow to stand for about 10 minutes.

Sauté bacon, mushrooms, celery, and onion in a nonstick skillet until vegetables are soft and bacon crisp. Add garlic. Cook for 2 minutes more. Add parsley, and blend well.

Spread mixture over fillets, roll them up, and fasten with toothpicks. Place 1 tablespoon melted butter in bottom of baking dish. Add fish.

Pour remaining butter over fish, and add wine.

Sprinkle with Parmesan cheese and paprika.

Bake for ½ hour.

TOTAL GRAMS 11.7
GRAMS PER SERVING 2.0

Fennel Red Snapper

4 servings

4 fillets of red snapper, about 1½ pounds

½ stick butter, softened

1 teaspoon fennel seeds

½ teaspoon lemon juice

¼ teaspoon dried tarragon

1 clove garlic, minced

seasoned salt to taste

¼ cup olive oil

1 teaspoon grated lemon rind

½ bay leaf

Wash and dry fish. Combine butter, fennel seeds, lemon juice, tarragon, garlic, and salt. Spread butter mixture on fish fillets, roll them up, and fasten with toothpicks.

Combine oil, lemon rind, and bay leaf in baking dish. Add fish and marinate in refrigerator for 1 hour. Turn once. Drain fish and reserve marinade.

Preheat oven to 350° F.

Bake for 45 minutes. Serve with warmed marinade on side.

TOTAL GRAMS 1.5
GRAMS PER SERVING 0.4

Trout in Tomato Sauce

4 servings

4 trout fillets, about 1½ pounds

5 tablespoons tomato sauce

8 tablespoons cider vinegar

3 tablespoons olive oil

1 tablespoon minced onion

4 drops Tabasco sauce (optional)

½ packet sugar substitute

Cut fish into ½-inch pieces. Arrange attractively in shallow serving dish.

Combine remaining ingredients. Mix well. Pour over fish and cover. Place in refrigerator for 24 hours.

Preheat oven to 350° F.

Bake, uncovered for 45 minutes.

TOTAL GRAMS 13.4
GRAMS PER SERVING 3.4

Fresh Spring Salmon Mousse

10 servings

2 envelopes unflavored gelatin

1½ cups cold water

⅔ cup sour cream

1 cup mayonnaise

1½ pounds fresh salmon, cooked, skinned, and boned

½ teaspoon onion powder

1 tablespoon capers, drained

2 teaspoons dill

1 cup cucumbers, seeded, chopped, and peeled

1 teaspoon salt

Soften gelatin in cold water. Heat until completely dissolved. Cool.

Mix sour cream and mayonnaise together. Add gelatin, and chill until slightly thickened.

Flake salmon and add onion powder, capers, dill, cucumbers, and salt. Mix well with sour cream and mayonnaise.

Pour into 5-cup mold. Refrigerate until firm.

Unmold and serve.

TOTAL GRAMS 17.4
GRAMS PER SERVING 1.7

Tuna Loaf

4 servings

2 cups canned tuna, drained, or 1 pound fresh tuna, poached, skinned and boned

2 teaspoons diced onion

2 teaspoons capers

1 cup mayonnaise

½ cup water

½ cup heavy cream

½ teaspoon salt

¼ teaspoon paprika

½ teaspoon curry, or to taste

Preheat oven to 350° F.

Drain fish. In a small bowl flake fish. Add onion and capers to fish.

Combine mayonnaise, water, cream, salt, and paprika. Stir until smooth.

Add half the sauce to fish and mix. Place mixture in buttered loaf pan or baking dish. Bake for 30 minutes.

Add curry to remaining sauce. To serve, slice fish loaf and spoon sauce over slices.

TOTAL GRAMS 8.4
GRAMS PER SERVING 2.1

Oriental Shrimp

2 servings

2 tablespoons butter

2 tablespoons onion, chopped

3 slices boiled ham, cut into strips

1 clove garlic, minced

½ cup bean sprouts

¼ head cabbage, shredded

1 pound raw shrimp, shelled and deveined

4 servings Fish Stock (page 71)

paprika

Preheat oven to 350° F.

Melt butter in saucepan, add onion, and sauté until soft. Add ham and garlic, and sauté for 3 minutes. Add bean sprouts, and sauté for about 3 or 4 minutes until lightly browned.

Place shrimp in small casserole. Add uncooked cabbage to bean sprout mixture. Spread over shrimp.

Pour Fish Stock over all. Sprinkle with paprika. Cover dish with lid or aluminum foil and bake for 30 minutes.

TOTAL GRAMS 21.6
GRAMS PER SERVING 5.4

Shrimp Parmesan

4 servings

2 tablespoons olive oil

½ cup onion, minced

2 cloves garlic, minced

2 pounds raw shrimp, shelled and deveined

8 ounces tomato sauce

½ cup clam broth

1 teaspoon basil

¼ teaspoon oregano

2 teaspoons salt

pepper to taste

8 ounces shredded mozzarella cheese

¼ cup grated Parmesan cheese

Preheat broiler

Heat 1 tablespoon oil in skillet. Sauté onion until golden, add garlic, and sauté 1 minute.

Add shrimp and sauté for 3 minutes, remove from pan and place in a baking dish.

In skillet, heat remainder of oil, add tomato sauce, clam broth, oregano, and basil. Simmer for 15 minutes. Salt and pepper to taste.

Pour over shrimp and add shredded mozzarella cheese on top. Top with Parmesan and broil until bubbly.

TOTAL GRAMS 32.6
GRAMS PER SERVING 8.1

Shrimps and Scallops Marc

2 servings

½ pound medium shrimp, shelled and deveined

generous dash seasoned salt

generous dash garlic powder

1 egg, beaten

¼ cup grated Parmesan cheese

½ pound sea scallops

¼ cup heavy cream

2 tablespoons sweet butter

3 strips cooked bacon, diced

¼ cup dry white wine

¼ cup heavy cream

tarragon

Sprinkle shrimp with salt and garlic powder. Dip shrimp in egg and then coat with Parmesan cheese.

Sprinkle scallops with additional salt and garlic powder, dip into heavy cream, and then coat with Parmesan cheese.

Melt butter in pan. Add bacon, scallops, and shrimp. Brown on both sides; add wine and simmer for 10 minutes. Add ¼ cup cream and simmer gently for 10 minutes longer. Garnish with tarragon.

Total Grams 13.6
Grams per Serving 6.8

Broiled Tarragon Lobster Tails

2 servings

4 frozen lobster tails, thawed

½ stick butter

1 tablespoon fresh chopped ginger (or ½ tablespoon dried)

1 teaspoon dried tarragon

½ teaspoon dry mustard

seasoned salt

Preheat broiler.

Remove soft part of lobster tail with scissors. Hit hard shell slightly with mallet or cleaver to make it lie flat. Melt butter. Add ginger, tarragon, mustard, and salt. Spoon generously over tails and allow to stand 20 minutes.

Broil about 4 inches from heat for 10-15 minutes with meaty side up. Baste often.

TOTAL GRAMS 2.8
GRAMS PER SERVING 1.4

Crabmeat Almond Pie

8 servings

¼ cup chopped toasted almonds (see Toasted Nuts recipe, page 67)

2 eggs plus 2 egg yolks

2 teaspoons Dijon mustard

2 teaspoons seasoned salt

2 tablespoons chives, minced

2 cups grated fontina cheese

4 ounces frozen or canned, drained crabmeat

1½ cups heavy cream

Preheat oven to 300° F.

Place toasted almonds on the bottom of 9-inch pie plate.

Put eggs and yolks in bowl and beat well. Add mustard, salt, chives, cheese, and crabmeat.

Scald heavy cream by bringing it right to the boiling point (do not boil).

Add heavy cream to mixture and pour into pie plate.

Bake for 1 hour.

TOTAL GRAMS 40.7
GRAMS PER SERVING 5.1

Curried Crabmeat

4 servings

¾ cup onion, chopped

¼ cup olive oil

2 tablespoons curry powder

1 pound lump crabmeat, flaked and picked over for bones

2 tablespoons fresh parsley, minced

¼ teaspoon crushed red pepper

2 tablespoons lemon juice

½ teaspoon seasoned salt

½ teaspoon black pepper

¼ teaspoon oregano

½ cup grated Parmesan cheese

2 tablespoons butter

1 lemon, cut into wedges

Preheat broiler.

Sauté onion in oil until soft. Add curry powder and cook, stirring constantly, for 1 minute.

Stir in crabmeat, parsley, and red pepper, and sauté for 2 minutes. Add lemon juice, salt, pepper, and oregano. Sauté for 1 minute more.

Divide crabmeat mixture among 4 buttered scallop shells or small baking cups, sprinkle each serving with Parmesan cheese, and dot tops with butter. Put shells under broiler for 2-3 minutes, or until cheese is golden. Serve with wedges of lemon.

TOTAL GRAMS 26.6
GRAMS PER SERVING 6.7

Houston’s Ceviche

4 servings

1 pound fresh whitefish cut into bite-size pieces

½ pound medium shrimp, shelled and deveined

½ pound bay scallops

juice of 6 limes

juice of 4 lemons

3 tablespoons garlic, minced

6 slices ginger root, peeled

1 medium onion, sliced thin

1 teaspoon cilantro, minced

Wash and dry fish and shellfish. Mix all remaining ingredients together. Place in a glass baking dish just large enough to fit fish, shrimp, and scallops. Mix fish, shellfish, and citrus mixture and refrigerate for 2 days until fish and shellfish “cook.” The fish and shellfish will be opaque and appear to have been cooked.

Serve cold.

TOTAL GRAMS 49.6
GRAMS PER SERVING 12.4

 

Pasta

Manicotti

12 crepes

1 recipe Pasta Sauce (pages 179180)

1 recipe Pasta (page 155)

Stuffing for Pasta:

1 pound ricotta cheese

6 ounces mozzarella cheese

2 teaspoons parsley

5 tablespoons grated Parmesan cheese

2 eggs

Preheat oven to 300° F.

Prepare 7 cups Pasta Sauce and 12 Pasta Crepes; set aside.

In a bowl mix ricotta cheese, mozzarella cheese, parsley, 2 tablespoons Parmesan cheese, and eggs.

Cover the bottom of large baking pan with thin layer of Pasta Sauce.

Place about 3 full tablespoons of ricotta mixture in center of crepe. Roll crepe around stuffing. Place crepe in baking pan, seam side down. Repeat with each crepe, placing them side by side in baking pan. Pour remaining sauce over crepes.

Sprinkle remaining 3 tablespoons Parmesan cheese on top. Bake for 20 minutes.

TOTAL GRAMS 97.0
GRAMS PER MANICOTTI 7.6

Gnocchi

8 servings

1 pound ricotta cheese, pressed of liquid

½ pound cream cheese or Boursin cheese

3 eggs, beaten

2 tablespoons soy flour

dash of salt, cayenne pepper, and nutmeg

½ pound sweet butter, melted

½ cup grated Parmesan cheese

Push ricotta cheese and cream cheese through a fine strainer. (The easiest and fastest way is with your hands.)

Beat eggs into mixture with electric or rotary beater. Blend in soy flour and seasonings. Refrigerate for about 1 hour. Bring large pot of water to rolling boil. Lower heat to simmer. Drop cheese mixture into water by teaspoonfuls. (They will drop and then rise to the top.)

Allow gnocchi to poach (simmer on top of water) for about 20 minutes. Remove gnocchi carefully with a slotted spoon and allow to drain on paper towel.

Melt ¼ pound butter in large baking dish. Place drained gnocchi in dish. Cover with remaining melted butter and grated Parmesan cheese.

Gnocchi may be served immediately, kept warm in a low oven or refrigerated and reheated.

The substitution of Boursin for cream cheese will give you a much spicier gnocchi. Adding ¼ package of frozen spinach that has been thawed and squeezed dry makes a delicious Spinach Gnocchi.

TOTAL GRAMS 27.2
GRAMS PER SERVING 3.4

Enchiladas

6 servings

1 recipe Pasta (page 155)

1½ pounds pork, ground

3 cloves garlic, minced

3 teaspoons chili powder

3 tablespoons cider vinegar

1 tablespoon oil

3 tablespoons chopped onion

1 8-ounce can tomato sauce

1 cup water

½ teaspoon cumin

1 teaspoon chili powder

6 drops Tabasco sauce, or to taste

1 teaspoon salt, or to taste

1½ cups shredded Cheddar cheese

Prepare Pasta recipe. Place Pasta on wax paper, and set aside.

Preheat oven to 350° F.

In bowl combine ground pork, garlic, 2 teaspoons chili powder, and vinegar.

Heat oil in skillet, and sauté onion over medium heat for 3 or 4 minutes until soft.

Add pork mixture to onion, and brown. Cook thoroughly. Pour off all fat. Set aside.

Sauce:

In saucepan combine tomato sauce, water, cumin, chili powder, Tabasco sauce, and salt. Simmer for ½ hour.

Pour ½ cup sauce in 13×9-inch baking pan. Fill crepes with 2 tablespoons pork and 1 tablespoon cheese. Fold over and place crepes seam side down in baking pan. Repeat until you use all crepes. Pour remaining sauce over all. Bake for 15 minutes. Cover with remaining cheese. Bake for 5 minutes more or until cheese is hot and bubbly.

TOTAL GRAMS 44.4
GRAMS PER SERVING 7.4

Pasta

12 crepes

⅓ cup soy flour

½ cup water

3 eggs

1 tablespoon oil

Put all ingredients in blender. Blend until smooth. Use a crepe pan or a 5- or 6-inch skillet. Cover bottom of pan lightly with small amount of oil. When pan is hot enough to sizzle a drop of water, pour about 3 tablespoons of crepe mixture into pan. Tilt pan to distribute mixture evenly. Crepes should be thin. Lightly brown on both sides (about 1 minute on each side). Place on wax paper until all crepes are finished.

The crepes are very delicate, so handle carefully. If you have trouble the first time, try again. Oil pan again if necessary.

They can be made a day ahead and stored in refrigerator separated by sheets of wax paper.

TOTAL GRAMS 10.8
GRAMS PER SERVING 0.9

Cannelloni

4 servings

3 chicken livers

1 boned chicken breast

4 tablespoons butter

5 thin slices prosciutto ham

¼ teaspoon marjoram

¾ cup grated Parmesan cheese

1 recipe Cream Sauce (page 177)

1 recipe Pasta (page 155)

Sauté chicken livers and chicken breast in butter over medium heat until brown on both sides. Grind livers, chicken breast, and prosciutto in food grinder with medium blade. Mix in marjoram and ½ cup grated Parmesan cheese. Add 10 tablespoons Cream Sauce. Place 2 tablespoons chicken mixture in center of each crepe. Roll up crepes.

Butter baking dish, and place crepes seam side down. Cover with remaining sauce and Parmesan cheese. Bake for 1½ hours.

TOTAL GRAMS 13.0
GRAMS PER SERVING 3.3

 

Bread

4 Grain and Seed Bread

12 slices

1 tablespoon unbleached flour

1 tablespoon whole wheat flour

1 tablespoon sesame seeds

1 tablespoon cornmeal

½ teaspoon baking powder

2 eggs, separated

1 packet sugar substitute

⅛ teaspoon seasoned salt

2 tablespoons ricotta cheese, whole milk

2 tablespoons butter

⅛ teaspoon cream of tartar

1 tablespoon pumpkin seeds

Preheat oven to 350° F.

Mix flours, seeds, cornmeal, and baking powder together. Beat in egg yolks. Sprinkle with sugar substitute and seasoned salt. Mix cheese with butter. Add dry ingredients to cheese mixture and blend well.

Beat egg whites with cream of tartar until stiff. Fold into cheese mixture.

Spoon into a small, oiled loaf pan. Sprinkle with pumpkin seeds and bake for 50 minutes. Cool on a wire rack.

TOTAL GRAMS 24.6
GRAMS PER SERVING 2.1

Rye Bread

12 slices

2 tablespoons unbleached flour

1 tablespoon whole wheat flour

1 tablespoon rye flour

1 tablespoon caraway seeds

½ teaspoon baking powder

1 packet sugar substitute

2 eggs, separated

⅛ teaspoon seasoned salt

2 tablespoons ricotta cheese

2 tablespoons butter, melted

⅛ tablespoon cream of tartar

Preheat oven to 350° F.

Mix flours and caraway seeds together. Beat in egg yolks and sprinkle with seasoned salt and sugar substitute. Mix cheese with butter, add dry ingredients, and blend well. Beat egg whites with cream of tartar until stiff. Spoon into a small oiled loaf pan and bake for 50 minutes. Remove from oven and cool on rack.

TOTAL GRAMS 23.7
GRAMS PER SERVING 2.0

Zucchini Bread

12 slices

2 tablespoons unbleached flour

1 tablespoon whole wheat flour

1 cup zucchini, grated and pressed to remove liquid

½ teaspoon baking powder

¼ teaspoon seasoned salt

1 packet sugar substitute

2 eggs, separated

2 tablespoons ricotta cheese

2 tablespoons grated Parmesan cheese

⅛ teaspoon cream of tartar

10 walnuts

Preheat oven to 350° F.

Mix flours, salt, sugar substitute, baking powder, and zucchini. Beat in one egg yolk at a time. Mix in ricotta and Parmesan cheeses. Beat egg whites with cream of tartar until stiff. Spoon into small loaf pan and place walnut halves on top.

Bake for 50 minutes. Remove from oven and cool on a rack.

TOTAL GRAMS 34.7
GRAMS PER SERVING 2.9

 

Vegetables

Eggplant Parmigiana

8 servings

1 large eggplant, cut into ½-inch slices

4 tablespoons olive oil

1 large onion, chopped

2 cloves garlic, minced

1 pound chuck, ground

1 8-ounce can tomato sauce

1 cup water

1 teaspoon oregano

½ cup grated Parmesan cheese

1 8-ounce package mozzarella cheese, sliced

Preheat oven to 350° F.

Soak eggplant in salted water for 1 hour. Dry with paper towels.

Heat 2 tablespoons olive oil in a skillet and lightly brown chopped onion. Add garlic and sauté one more minute. Add ground chuck, stir and cook. When meat turns brown, add tomato sauce and water. Simmer for 15 minutes. Place remaining olive oil in a separate large skillet over medium heat, and sauté a few eggplant slices at a time until golden brown; add a little more oil if needed.

Oil a baking dish and arrange half of the eggplant slices on the bottom. Cover with half of the tomato mixture. Sprinkle with half of the Parmesan cheese and half of the mozzarella. Repeat these layers.

Bake for 25 to 30 minutes until golden brown.

TOTAL GRAMS 62.6
GRAMS PER SERVING 7.8

Broccoli in Cheese Sauce

6 servings

1 pound broccoli

1 recipe Cheese Sauce (page 183)

Prepare broccoli by removing hard stem and reserving florets. Place in a steamer and steam for 10 to 15 minutes, depending on how soft you like your vegetables. Serve with Cheese Sauce (3 tablespoons per serving).

TOTAL GRAMS 35.7
GRAMS PER SERVING 5.9

Baked Spinach

4 servings

¾ cup cooked spinach

3 tablespoons olive oil

3 tablespoons butter

3 tablespoons onion, minced

1 clove garlic, minced

2 slices prosciutto, diced

5 eggs

3 tablespoons heavy cream

pinch of black pepper

3 tablespoons grated Parmesan cheese

Preheat oven to 350° F.

Heat olive oil and butter in skillet.

Add onion, garlic, and prosciutto to skillet. Cook slowly until onion is light brown. Add onion mixture to spinach, and place in a baking dish.

Beat eggs with cream, and add pepper. Pour over spinach. Sprinkle with Parmesan cheese.

Bake for 30 minutes, or until set.

TOTAL GRAMS 13.9
GRAMS PER SERVING 3.5

Stuffed Zippy Zucchini

4 servings

2 medium-size zucchini

3 ounces ricotta cheese

1 teaspoon minced parsley

1 onion, chopped

1 egg white, beaten stiff

1 8-ounce can tomato sauce

Preheat oven to 300° F.

Cut zucchini into halves lengthwise and scoop out pulp, leaving a ½-inch shell.

Combine ricotta, parsley, and onion. Mix well. Fold in egg white.

Stuff mixture into halved zucchini. Place in baking dish and pour tomato sauce over top.

Bake for 10 minutes. Lower heat to 250° F. and cook for 30 more minutes. Baste often.

TOTAL GRAMS 42.7
GRAMS PER SERVING 10.7

Zucchini Stuffed with Cream Sauce

6 servings

6 medium-size zucchini

3 tablespoons mayonnaise

2 tablespoons grated Parmesan cheese

½ cup sliced mushrooms

4 slices lean prosciutto, diced

1 egg yolk

1 teaspoon salt

½ teaspoon pepper

½ teaspoon oregano

3 tablespoons olive oil

Preheat oven to 375° F.

Cut zucchini into halves lengthwise. Scoop out pulp and reserve.

Mix together pulp from zucchini, mayonnaise, Parmesan cheese, mushrooms, prosciutto, egg yolk, salt, pepper, and oregano.

Place zucchini halves in greased baking dish and fill each zucchini half with mixture. Sprinkle with olive oil. Bake for 30 minutes.

TOTAL GRAMS 50.6
GRAMS PER SERVING 8.4

String Beans Almandine

4 servings

1 pound fresh or frozen string beans

½ pound shiitake mushrooms, sliced

4 tablespoons butter

½ teaspoon seasoned salt

¼ cup slivered almonds

Prepare string beans for cooking. Simmer in small amount of water for 10 minutes. In a skillet sauté mushrooms in butter until brown. Add salt and almonds.

Add string beans to skillet. Toss well. Simmer for 4 minutes. Correct seasoning to taste.

TOTAL GRAMS 43.2
GRAMS PER SERVING 10.8

Mock Potato Dumplings

12 dumplings

½ head cauliflower (1 cup mashed)

2 eggs, beaten

½ cup grated Parmesan cheese

1 teaspoon parsley

1 teaspoon nutmeg

4 tablespoons soy flour

1 tablespoon salt

4 tablespoons butter

Boil cauliflower until soft, for about 25 minutes. Mash with fork or potato masher.

Add eggs, Parmesan cheese, parsley, nutmeg, and soy flour. Shape into walnut-size balls.

Bring large pot of water to rolling boil. Add salt. Drop cauliflower balls into water. When they rise, remove with slotted spoon.

Heat butter in skillet. Fry balls until brown on all sides. Drain on paper towel.

TOTAL GRAMS 18.1
GRAMS PER SERVING 1.5

Chinese Snow Pea Pods

6 servings

2 tablespoons vegetable oil

1 onion, chopped fine

1 clove garlic, chopped fine

½ teaspoon seasoned salt

¼ cup sliced water chestnuts

½ pound snow pea pods

1 tablespoon Tamari soy sauce

¼ cup Chicken Stock (page 68)

Heat oil in heavy skillet. Add onion, garlic, salt, and water chestnuts. Sauté until onion is golden. Add pea pods, soy sauce, and Chicken Stock. Cover and cook for 5 minutes. Uncover and cook for 5 more minutes.

TOTAL GRAMS 28.4
GRAMS PER SERVING 4.7

Eggplant Little Shoes

8 servings

4 medium eggplants

2 tablespoons butter

4 tablespoons onion

1 clove garlic

1 pound beef or lamb, ground

1 8-ounce can tomato sauce

1 teaspoon cumin

1 teaspoon parsley

1 teaspoon seasoned salt

pepper to taste

1 egg

1 tablespoon water

1 tablespoon lemon juice

¼ cup grated Parmesan cheese

Preheat oven to 350° F.

Wash eggplants. Do not peel. Parboil whole eggplants in salted boiling water for 5 minutes. Remove. Cut in half lengthwise. Spoon out center pulp carefully and chop, leaving about ¼-inch around rim.

Melt butter in saucepan. Add onion and garlic. Sauté for 3 minutes. Add meat and eggplant pulp. Stir. Brown lightly. Add tomato sauce, cumin, parsley, salt, and pepper. Cook over low heat until all liquid is absorbed.

Place eggplants in lightly oiled roasting pan or large casserole dish. Stuff with chopped meat mixture. Beat egg, water, and lemon juice together. Pour over eggplants. Sprinkle with Parmesan cheese. Bake for 20 minutes until lightly browned.

TOTAL GRAMS 57.2
GRAMS PER SERVING 7.2

Cheese-Stuffed Eggplant

8 servings

4 medium-size eggplants

2 medium-size onions, chopped

3 tablespoons butter

3 cups crumbled feta cheese

½ cup grated Parmesan cheese

¼ cup ricotta cheese

1 egg

2 tablespoons chopped parsley

seasoned salt

Preheat oven to 350° F.

Slice eggplants in half. Scoop out pulp, chop it, and set aside. Reserve shells. Sauté onions in butter until golden. Add eggplant pulp and continue to sauté for about 5 more minutes. Transfer mixture to bowl and let cool. Add cheeses to mixture; beat in egg and parsley. Stuff mixture in eggplant shells. Sprinkle with salt. Bake for 40 minutes.

TOTAL GRAMS 62.3
GRAMS PER SERVING 7.8

The Most Delicious Cucumbers

4 servings

4 cucumbers, peeled and seeded

½ tablespoon seasoned salt

½ tablespoon tarragon vinegar

¼ cup butter, melted

1 tablespoon minced dill

1 tablespoon minced chives

1 tablespoon minced onion

¼ cup heavy cream

2 tablespoons minced parsley

grated Parmesan cheese

Preheat oven to 375° F.

Slice cucumbers to bite-size pieces. Add salt and vinegar. Allow to stand at room temperature for at least 2 hours. Drain and dry thoroughly with paper towels.

Put cucumbers in casserole with butter, dill, chives, and onion. Bake for 25 minutes.

Remove from oven; add heavy cream. Stir over medium heat on top of stove for about 5 minutes (do not allow to boil). Cream will thicken. Sprinkle with parsley and small amount of Parmesan cheese. Serve hot.

TOTAL GRAMS 23.2
GRAMS PER SERVING 5.8

Crazy Cabbage

8 servings

1 cabbage, trimmed

1 onion, chopped

¼ pound bacon

2 garlic cloves

2 tablespoons olive oil

¼ cup chopped parsley

1 egg

1 tablespoon grated Parmesan cheese

1 cup Chicken Stock (page 68)

seasoned salt

Preheat oven to 375° F.

Boil cabbage in salted water for 15 minutes. Remove and run under cold water. Core cabbage, leaving outer leaves intact. Chop core and inner leaves. Sauté cabbage, onion, bacon, and garlic together in olive oil.

Mix parsley with egg and Parmesan cheese. Beat well.

Mix egg mixture into sautéed cabbage.

Oil a deep casserole. Place large outer cabbage leaves in casserole. Fill middle with sautéed mixture. Pour Chicken Stock over mixture. Add seasoned salt to taste. Cover and bake for 1 hour. Remove cover and bake for 30 more minutes. Serve.

TOTAL GRAMS 37.4
GRAMS PER SERVING 4.7

Ratatouille

12 ½-cup servings

4½ tablespoons olive oil

3 medium-size zucchini, unpeeled, quartered, cut into 1-inch lengths

½ medium-size eggplant, unpeeled, cut into 1½-inch cubes

salt and pepper to taste

2 medium-size onions, chopped

5 cloves garlic, finely minced

2 green peppers, seeded and chopped

1 8-ounce can tomato sauce

½ teaspoon thyme

1 teaspoon basil

¼ cup finely chopped parsley

lemon wedges

Preheat oven to 350° F.

Heat 2½ tablespoons olive oil in large skillet, add zucchini, eggplant, salt, and pepper. Cook, stirring occasionally, for about 10 minutes.

Heat remaining 2 tablespoons olive oil in another skillet. Add onions, garlic, and peppers, and cook until lightly browned. Add tomato sauce and simmer, stirring occasionally, for about 10 minutes.

Add zucchini and eggplant mixture, then thyme, basil, and parsley. Pour in casserole, cover, and bake for about 20 minutes, or until vegetables are tender.

Can be served warm, or cold with lemon wedges.

TOTAL GRAMS 73.7
GRAMS PER SERVING 6.1

Basic Fried Green Tomatoes

Not always available, I treat green tomatoes like jewels when I have them. The following recipes are easy to prepare and enjoy.

1 green tomato, washed and sliced

1 tablespoon garlic oil

1 tablespoon sweet butter

Heat garlic oil and butter together in small nonstick skillet. Place tomato slices in skillet and fry over medium heat on both sides until brown.

TOTAL GRAMS 6.3

Variation 1: Sprinkle with sugar substitute while cooking.

Variation 2: Sprinkle with seasoned salt while cooking.

Variation 3: Dip tomatoes in egg and then in grated Parmesan cheese before frying.

TOTAL GRAMS 7.3

Variation 4: Spoon ½ teaspoon of white wine on each slice as it cooks.

TOTAL GRAMS 6.5

Variation 5: When finished frying, place a slice of Gruyère cheese and crumbled bacon on top of each slice and broil until cheese begins to bubble.

TOTAL GRAMS 6.4

Variation 6: Top with warm goat cheese and serve on lettuce, garnished with ½ avocado for a delicious lunch salad.

TOTAL GRAMS 13.6

Porcini Mushrooms

4 servings

4 large porcini mushrooms

2 tablespoons butter

2 tablespoons garlic oil

2 tablespoons white wine

4 tablespoons mascarpone cheese

2 tablespoons Tamari soy sauce

Wash, dry, and cut off stems of mushrooms, leaving caps intact.

Heat butter and garlic oil in a large skillet. Add mushrooms and cook for 3 minutes over medium heat. Turn once. Add wine to the pan. Turn mushrooms again. Place 1 tablespoon of mascarpone cheese in center of each mushroom. Sprinkle with soy sauce. Cook 1 minute longer and serve hot.

TOTAL GRAMS 12.6
GRAMS PER SERVING 3.2

Spicy Cauliflower Bake

6 servings

2 tablespoons butter

½ onion, minced

4 cloves garlic, minced

2 cups cauliflower, chopped

2 eggs, beaten

1 cup Parmesan cheese

5 slices bacon, cooked crisp and crumbled

Preheat oven to 350° F.

Heat butter in a skillet. Add onions and garlic and cook until onions turn golden. Add cauliflower and continue to cook 1 minute more. Remove to a bowl. Add eggs, Parmesan cheese, and crumbled bacon.

Spoon into a buttered baking dish. Bake for 1 hour, or until brown.

TOTAL GRAMS 21.5
GRAMS PER SERVING 3.6

Crispy White Radish

2 servings

1 medium daikon white radish

garlic oil

seasoned salt

Using the large holes on a four-sided grater, shred radish. Fill a 9-inch skillet ¼ full with garlic oil. Heat oil until very hot. Fry radish until golden brown. Remove from oil with slotted spoon and drain on brown paper. Sprinkle with seasoned salt.

Better than French fries!

TOTAL GRAMS 3.6
GRAMS PER SERVING 1.8

Cheesy Brussels Sprouts

4 servings

20 Brussels sprouts, washed and trimmed

garlic oil

2 tablespoons grated Parmesan cheese

Slice Brussels sprouts in half. Heat enough garlic oil to ¼ fill a skillet. Fry Brussels sprouts until golden on both sides.

Remove with a slotted spoon and allow to drain on brown paper. Place in a bowl and toss with Parmesan cheese.

TOTAL GRAMS 34.4
GRAMS PER SERVING 8.6

Rutabaga Home Fries

6 servings

½ large rutabaga, peeled and quartered

2 tablespoons of sweet butter

2 medium-size onions, sliced thin

5 shiitake mushrooms, sliced thin

Boil rutabaga in water until fork-soft. Drain and return to pan. Heat 2 minutes more to dry. Slice to size of half dollars.

Melt butter in a nonstick skillet. Add onions and sauté until transparent. Add mushrooms and continue sautéing until soft. Add rutabagas and sauté until brown and crisp.

TOTAL GRAMS 51.1
GRAMS PER SERVING 8.5

Irene’s Turnips

4 servings

4 medium-size turnips, trimmed

seasoned salt to taste

2 tablespoons sweet butter

3 slices no-nitrate bacon

Boil turnips in salted water until fork-soft. Drain well and, using a potato masher, mash turnips with butter until smooth. Cook bacon in a nonstick skillet. Remove bacon and leave fat in pan. Spoon turnips into pan and sauté in bacon fat until turnips absorb fat. Remove to a bowl, crumble bacon on top and serve.

TOTAL GRAMS 38.6
GRAMS PER SERVING 9.7

Chic Asparagus

4 servings

1 pound asparagus

3 tablespoons extra-virgin olive oil

2 tablespoons white wine

2 ounces goat cheese

2 sun-dried tomatoes in olive oil, minced

Wash and trim asparagus, and place in a glass baking dish. Mix olive oil and wine together and sprinkle over asparagus. Dot with goat cheese and sun-dried tomatoes. Microwave on low speed for 5 minutes or until crisp-tender.

TOTAL GRAMS 21.4
GRAMS PER SERVING 5.4

Green Bean Chokes

4 servings

1 pound green beans

1 6-ounce jar marinated artichoke hearts, undrained

2 ounces Parmesan cheese shavings

Wash green beans and cut off ends. Place in a glass baking dish. Top with marinade from artichokes. Quarter artichoke hearts and spread over string beans. Add Parmesan shavings. Place in a microwave oven and cook at low speed for 5 minutes.

TOTAL GRAMS 43.2
GRAMS PER SERVING 10.8

 

Sauces

Cream Sauce

24 tablespoons

¼ pound sweet butter

3 egg yolks

¼ cup water

¼ cup heavy cream

dash of nutmeg

Place butter in top of double boiler over hot (not boiling) water. Add egg yolks one at a time. Beat constantly with rotary or hand electric beater. Add water and heavy cream. Continue to beat until sauce thickens, about 7 to 10 minutes. Add nutmeg as a garnish.

TOTAL GRAMS 4.1
GRAMS PER TABLESPOON 0.2

Frozen Horseradish Cream

19 tablespoons

1 cup heavy cream

2 tablespoons white horseradish

1 teaspoon seasoned salt

2 teaspoons Dijon mustard

Whip heavy cream until stiff.

Mix together horseradish, salt, and mustard. Carefully fold mixture into whipped cream. Freeze until firm.

TOTAL GRAMS 10.5
GRAMS PER TABLESPOON 0.6

Hollandaise Sauce

24 tablespoons

2 tablespoons tarragon vinegar

½ teaspoon seasoned salt

1 tablespoon cold water

4 egg yolks

2 sticks butter, at room temperature

1 teaspoon lemon juice

1 tablespoon heavy cream

Combine vinegar and salt in saucepan and cook rapidly to reduce by half. Remove from heat and add water. Place yolks in saucepan and beat with wire whisk until creamy. Place pan over double boiler and add butter a little at a time, beating with whisk as butter is melting. When sauce is thick, add lemon juice and heavy cream. Beat again. Keep warm until ready to serve.

TOTAL GRAMS 3.0
GRAMS PER TABLESPOON 0.1

Tartare Sauce

15 tablespoons

¾ cup mayonnaise

1 tablespoon tarragon vinegar

1 teaspoon finely chopped onion

1 teaspoon capers, drained

1 teaspoon finely chopped pickles

1 teaspoon finely chopped olives

1 teaspoon finely chopped parsley

Combine all ingredients. Mix well.

Store in covered jar in refrigerator. Will keep for several weeks.

TOTAL GRAMS 4.6
GRAMS PER TABLESPOON 0.3

Cocktail Sauce

16 tablespoons

1 8-ounce can tomato sauce

1 tablespoon horseradish

1 teaspoon Worcestershire sauce

1 teaspoon lemon juice

Mix all ingredients. Chill thoroughly.

TOTAL GRAMS 19.2
GRAMS PER TABLESPOON 1.2

Pasta Sauce

24 ½-cup servings

2 pork chops

5 tablespoons olive oil

6 8-ounce cans tomato sauce

3 8-ounce cans water

3 large cloves garlic, minced

1 teaspoon salt

1 pound sweet or hot Italian sausages

1 pound chuck, ground

1 teaspoon oregano

1 teaspoon thyme

2 packets sugar substitute

Place pork chops and 2 tablespoons olive oil in a large heavy pot. Brown chops well. Add tomato sauce, water, garlic, and salt.

Bring to slow boil. Allow to simmer.

Meanwhile, place sausages in heavy skillet without any oil. Prick sausages with fork. Cook until well browned on all sides. Slice into one-half-inch pieces. Drain well and discard drippings. Add to pork chop mixture.

Brown ground chuck in skillet with 3 tablespoons olive oil. As chuck is browning, slowly break up into small pieces. When meat is lightly browned, add to pork chop mixture.

Simmer for 3 hours, stirring occasionally.

Remove pork chops from sauce; bone, chop meat, and return to sauce.

Add oregano and thyme the last ½ hour. When mixture is finished cooking, add sugar substitute.

TOTAL GRAMS 120.6
GRAMS PER SERVING 5.0

Green Sauce for Pasta

26 tablespoons

5 cloves garlic, minced

2 tablespoons dried basil

¼ teaspoon thyme

¼ cup grated Parmesan cheese

4 tablespoons chopped walnuts

6 tablespoons olive oil

6 tablespoons butter

2 tablespoons chopped parsley

Place garlic, basil, thyme, Parmesan cheese, walnuts, and 2 teaspoons oil in blender. Blend until smooth. Add remaining oil, 2 tablespoons at a time, and blend. Serve on pasta topped with 1 tablespoon butter per serving.

TOTAL GRAMS 10.9
GRAMS PER SERVING 0.4

Mustard Sauce

20 tablespoons

4 tablespoons Dijon mustard

1 cup sour cream

2 tablespoons chopped chives

Mix ingredients well. Refrigerate.

TOTAL GRAMS 13.0
GRAMS PER TABLESPOON 0.7

Hot Barbecue Sauce

20 tablespoons

2 tablespoons butter

1 medium onion, chopped

1 clove garlic, minced

¼ cup tomato sauce

2 tablespoons wine vinegar

Tabasco sauce to taste

3 packets sugar substitute

1 teaspoon salt

1 teaspoon dry mustard

¼ cup water

Melt butter in saucepan. Sauté onion and garlic until golden. Add remaining ingredients and bring to boil. Store in covered jar and refrigerate.

TOTAL GRAMS 16.7
GRAMS PER TABLESPOON 0.8

Lemon Barbecue Sauce

12 tablespoons

1 small clove garlic

½ teaspoon salt

½ cup oil

¼ cup lemon juice

2 tablespoons chopped onion

½ teaspoon thyme

1 packet sugar substitute

Mash garlic clove in bowl. Add salt. Mix in oil and add remaining ingredients. Chill to blend flavors.

Excellent on grilled fish.

TOTAL GRAMS 8.8
GRAMS PER TABLESPOON 0.7

Cranberry Sauce

8 ½-cup servings

2½ cups fresh cranberries

1½ cups water

1 package diet lemon or orange gelatin

8 packets sugar substitute

2 tablespoons cranberry or orange liqueur

1 tablespoon No-Cal raspberry syrup

pinch salt

Cook cranberries in water over low heat until they pop open. Drain and press through sieve, and add boiling water to make 1½ cups liquid.

Dissolve gelatin, sugar substitute, liqueur, and syrup in hot liquid. Add cranberry pulp if desired.

Chill until firm. Slice to serve.

TOTAL GRAMS 48.1
GRAMS PER SERVING 6.0

Cheese Sauce

18 tablespoons

¾ cup heavy cream

⅓ cup water

¾ pound (1½ cups) Cheddar cheese, diced

1 teaspoon mustard

1 teaspoon salt

½ teaspoon paprika

In top of double boiler combine all ingredients. Simmer slowly over hot water, stirring constantly until smooth.

TOTAL GRAMS 11.9
GRAMS PER TABLESPOON 0.7

Parsley Butter Sauce

4 2-tablespoon servings

4 sprigs parsley, chopped (tops only)

1 small clove garlic, chopped fine

¼ pound sweet butter, melted

¼ teaspoon Worcestershire sauce

In a skillet add parsley and garlic to melted butter. Cook for 1 minute over medium heat. Add Worcestershire sauce.

Serve immediately.

(If you must reheat this sauce, use very low heat.)

TOTAL GRAMS 2.3
GRAMS PER SERVING 0.6

Joan’s Ricotta Sauces

10 tablespoons

For Pork:

½ cup ricotta cheese

2 tablespoons olive oil

1 packet sugar substitute

1 teaspoon orange rind

¼ teaspoon nutmeg

⅛ teaspoon ground cloves

⅛ teaspoon cinnamon

Mix all ingredients together. Refrigerate for ½ hour.

TOTAL GRAMS 6.0
GRAMS PER TABLESPOON 0.6

For Chicken:

½ cup ricotta cheese

½ teaspoon curry powder

¼ teaspoon turmeric

¼ teaspoon cumin

2 tablespoons sour cream

Mix ingredients together and refrigerate for ½ hour.

TOTAL GRAMS 6.0
GRAMS PER TABLESPOON 0.6

For Fish:

½ cup ricotta cheese

2 tablespoons heavy cream

1 teaspoon tarragon

1 teaspoon grated lemon peel

1 packet sugar substitute

Mix all ingredients together and refrigerate for ½ hour.

TOTAL GRAMS 6.7
GRAMS PER TABLESPOON 0.7

Tomato Paste

8 tablespoons

10 tomatoes, chopped

½ teaspoon salt

Place tomatoes in a saucepan. Sprinkle with salt. Simmer for ½ hour uncovered. Strain, mashing pulp through strainer. Cool. Store in refrigerator.

TOTAL GRAMS 53.0
GRAMS PER TABLESPOON 6.6

Vinegar- and Sugar-Free Ketchup

40 tablespoons

2 cups Tomato Paste

½ cup lemon juice

½ cup water

½ teaspoon salt

1 teaspoon oregano

⅛ teaspoon cumin

⅛ teaspoon nutmeg

⅛ teaspoon pepper

½ teaspoon dry mustard

dash garlic powder

Place all ingredients in a blender or food processor and blend well. Refrigerate.

TOTAL GRAMS 23.6
GRAMS PER TABLESPOON 0.6

 

Desserts

Mac-Nut Candy

10 candies

2 tablespoons No-Cal chocolate syrup

2 packets sugar substitute

6 tablespoons unsweetened coconut

10 large macadamia nuts

Mix syrup and sweetener. Spoon over coconut and mix well. Allow flavors to blend for 2 minutes. Roll nuts in coconut mixture until well covered. Place on wax paper in freezer for 10 minutes before serving.

To store: Wrap well in wax paper and place in freezer bag.

TOTAL GRAMS 26.4
GRAMS PER SERVING 2.7

Almond Balls

12 balls

¼ teaspoon almond extract

2 packets sugar substitute

1 tablespoon coconut

3 tablespoons almond butter*

1 tablespoon mascarpone cheese

Mix almond extract and 1 packet sugar substitute. Spoon over coconut and mix well. Mix almond butter, cheese, and 1 packet sugar substitute until fully blended.

Roll into ¼-inch balls, roll in coconut, and place in freezer for 10 minutes.

To store: Wrap well in waxed paper and store in freezer bag.

TOTAL GRAMS 14.5
GRAMS PER SERVING 1.2

Almond Ball Cookies

12 cookies

1 Almond Ball recipe (page 186)

2 tablespoons coconut

Preheat oven to 325° F.

Follow Almond Ball recipe, add coconut mixture and additional coconut.

Drop by teaspoonful onto greased cookie sheet.

Bake for 10 minutes or until golden brown. Be careful not to burn bottoms.

TOTAL GRAMS 21.5
GRAMS PER SERVING 1.8

Pistachio Popcorn Balls

6 balls

1¼ cups fresh popped corn

3 tablespoons roasted pistachio nut butter*

1 dozen cold pistachio nuts

Mix all ingredients and form into tablespoon-size balls. Serve.

TOTAL GRAMS 21.1
GRAMS PER SERVING 3.5

Basic Frosting

13 tablespoons

¼ cup sugar-free vanilla pudding

2 cups heavy cream

¼ cup mascarpone cheese

¼ cup ricotta cheese

1 teaspoon vanilla extract

3 packets sugar substitute

Prepare pudding using heavy cream as liquid.

Place mascarpone, pudding, ricotta, and extract in bowl and whisk together.

Chocolate or butterscotch frosting may be made by substituting appropriate pudding flavor.

Use frosting on one of our sponge cakes.

TOTAL GRAMS 27.7
GRAMS PER SERVING 2.1

Creme Caramel

2 ½-cup servings

1 Basic Frosting recipe (page 187)

1 tablespoon No-Cal Pancake Syrup

Preheat oven to 350° F.

Place Basic Frosting in 2 small ramekins or custard cups. Bake for ½ hour or until set. Remove from oven and spoon pancake syrup on top. Serve immediately.

TOTAL GRAMS 17.2
GRAMS PER SERVING 8.6

Cannoli Custard Frosting

13 tablespoons, fills 1 cake

Follow Basic Frosting recipe directions and place mixture in freezer until frosting is the consistency of soft custard. May be used as cake frosting, between two cake layers, or enjoyed as a custard.

TOTAL GRAMS 14.9
GRAMS PER SERVING 1.1

Ice Cream

Ice cream is a very important part of this diet. It has long been enjoyed as the special, delicious climax of afternoon picnics, informal lunches, and formal dinners. Dr. Atkins has been known to eat it watching football on a Sunday afternoon.

Because we all love it so much, I have perfected seven (one for each day of the week) no-fail ice cream recipes. Two of the recipes (Vanilla and Coffee) you may have from the beginning of the diet. Coconut Macadamia, Butter Pecan, and Maple Walnut may be added to the Ongoing Weight Loss. Premaintenance welcomes Raspberry Rapture and Chocolate. Maintenance offers Chunky Chocolate Fudge Ice Cream plus two frozen yogurts and two sorbets.

Preparing these creamy delights is easy. All you need are these recipes and an ice cream maker. This may sound expensive but it need not be. Hand-churned ice cream makers sell for as low as $25. Using them is easy. The preparation time is a little longer because the custard must be refrigerated for two hours before you can churn it. The electric machines start at about $70 and go up. Two that are under $90 are The Big Chill® and Gelato Modo 11®. Both make delicious ice cream from these recipes. The custard is churned in a container you prefreeze in your freezer. The entire process takes about ½ hour once the prepared custard is cooled at room temperature. You will rejoice at the way these ice cream makers make dessert (ice cream) while you eat dinner.

Basic Ice Cream Custard

6 ½-cup servings

2 cups heavy cream

4 egg yolks

½ vanilla bean, slit open and scraped

8 packets sugar substitute

Heat cream in a heavy sauce pan over a low heat. Whisk in one egg yolk at a time. Add vanilla bean scrapings and whisk until custard begins to thicken. Remove from heat and cool. Beat one packet of sugar substitute at a time into cooled custard. At this point the custard is ready to add recipe ingredients that make it ice cream (see recipes that follow). Do not overlook the value of refrigerating the custard as it is and using it as a delicious, rich dessert. Or you could whisk in a tablespoon of brandy or brandy flavoring and serve it over berries. An elegant dessert, indeed.

TOTAL GRAMS 20.8
GRAMS PER SERVING 3.5

Chocolate Ice Cream

8 ½-cup servings

1 recipe Basic Ice Cream Custard (page 193)

½ cup unsweetened cocoa

2 packets sugar substitute

2 tablespoons No-Cal chocolate syrup

2 tablespoons Sugar-Free Jell-O Chocolate Instant Pudding powder

Prepare Basic recipe. Whisk in cocoa. Beat until smooth. Remove from stove and whisk in sugar substitute, chocolate syrup, and pudding powder. Cool to room temperature. Place custard in ice cream maker. Churn according to manufacturer’s directions.

TOTAL GRAMS 58.8
GRAMS PER SERVING 7.4

Chunky Chocolate Fudge Ice Cream

9 ½-cup servings

1 recipe Chocolate Ice Cream (page 190)

½ recipe Chocolate Fudge (page 209)

Prepare Chocolate Ice Cream and Chocolate Fudge recipes. Cut fudge into ¼-inch squares. Add to ice cream maker just before ice cream is ready.

TOTAL GRAMS 72.5
GRAMS PER SERVING 8.0

Raspberry Rapture Ice Cream

8 ½-cup servings

1 recipe Basic Ice Cream Custard (page 190)

2 tablespoons No-Cal raspberry syrup

1 tablespoon Framboise (red raspberry liqueur)

1 cup whole raspberries

2 packets sugar substitute

Prepare Basic Ice Cream Custard. Allow to cool.

Mix syrup and Framboise together. Place raspberries in a small bowl. Sprinkle with sugar substitute. Add syrup and Framboise. Chill to allow flavors to blend (about 5 minutes).

Whisk raspberry mixture into cooling custard. Cool to room temperature. Place in ice cream maker and churn.

TOTAL GRAMS 39.4
GRAMS PER SERVING 4.9

Vanilla Ice Cream

6 ½-cup servings

1 recipe Basic Ice Cream Custard (page 190)

1 tablespoon vanilla extract

2 tablespoons Sugar-Free Jell-O Vanilla Instant Pudding powder

Prepare Basic Ice Cream Custard. While cooling, whisk in vanilla extract and pudding powder. Cool to room temperature.

Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 32.2
GRAMS PER SERVING 5.4

Butter Pecan Ice Cream

8 ½-cup servings

1 recipe Basic Ice Cream Custard (page 190)

2 tablespoons sweet butter

1 cup pecan halves

2 packets sugar substitute

1 tablespoon Sugar Free Jell-O Butterscotch Instant Pudding powder

Prepare Basic Ice Cream Custard. Allow to cool.

Melt butter in a small skillet. Add nuts to pan. Sauté for one minute. Sprinkle with sugar substitute. Remove from heat and mix well, coating nuts completely. Whisk butterscotch pudding powder into cooling custard. Blend until smooth. Whisk nuts in. Cool to room temperature. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 61.2
GRAMS PER SERVING 7.7

Coconut Macadamia Ice Cream

8 ½-cup servings

1 recipe Basic Ice Cream Custard (page 190)

¼ cup unsweetened coconut

½ teaspoon rum extract

½ cup whole unsalted macadamia nuts

1 tablespoon Sugar Free Jell-O Vanilla Instant Pudding powder

2 packets sugar substitute

Prepare Basic Ice Cream Custard. Allow to cool.

Place coconut in a small bowl and sprinkle rum extract on it. Stir to combine flavors. Whisk coconut, macadamia nuts, pudding powder, and sugar substitute into cooling custard. Cool to room temperature. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 40.8
GRAMS PER SERVING 5.1

Maple Walnut Ice Cream

8 ½-cup servings

1 recipe Basic Ice Cream Custard (page 190)

1 tablespoon maple extract

2 tablespoons sweet butter

2 packets sugar substitute

1 cup walnut halves

Prepare Basic Ice Cream Custard. Whisk in maple extract. Melt butter in a skillet. Add nuts and sauté for 1 minute. Sprinkle with sugar substitute and mix well. Add nuts to custard and cool to room temperature. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 34.6
GRAMS PER SERVING 4.3

Decaf-Coffee Ice Cream

8 ½-cup servings

1 recipe Basic Ice Cream Custard (page 190)

1 cup very strong decaffeinated coffee

2 tablespoons sugar-free French vanilla creme coffee*

Prepare Basic Ice Cream Custard recipe. Brew coffee by using 2 cups water and 4 tablespoons decaf. When brewed, simmer over a low flame until it reduces by half. Remove from heat. Whisk in vanilla creme coffee and allow to cool. Whisk coffee mixture into Basic Ice Cream Custard. Cool to room temperature. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 28.0
GRAMS PER SERVING 3.5

Peach Melba Frozen Yogurt

8 ½-cup servings

2 cups Dannon Lite vanilla yogurt

2 egg yolks

8 packets sugar substitute

3 Stewed Peaches, diced (page 211)

1 tablespoon No-Cal raspberry syrup

Whisk yogurt, egg yolks, and sugar substitute together over a low heat. Stir until mixture begins to thicken. Remove from heat. Add peaches and raspberry syrup. Mix well. Cool to room temperature. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 65.7
GRAMS PER SERVING 8.2

Chocolate Yogurt

4 ½-cup servings

2 cups Dannon Lite vanilla yogurt

2 egg yolks

4 packets sugar substitute

2 tablespoons No-Cal chocolate syrup

Heat yogurt on low heat. Whisk in egg yolks, sugar substitute, and No-Cal syrup. Stir until mixture begins to thicken. Remove from heat and cool to room temperature. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 65.7
GRAMS PER SERVING 16.4

Raspberry Sorbet

8 ½-cup servings

1 cup heavy cream

2 egg yolks

1 teaspoon lemon extract

8 packets sugar substitute

1 cup raspberries

½ cup No-Cal raspberry syrup

½ cup Framboise (red raspberry liqueur)

Heat cream on low heat. Whisk in egg yolks one at a time. Add lemon extract and 4 packets of sugar substitute. Whisk until mixture begins to thicken. Remove from heat.

Wash and dry raspberries. Place in a bowl. Sprinkle with 4 packets of sugar substitute. Add raspberry syrup and Framboise. Mix well.

Whisk raspberry mixture into cream mixture. Cool to room temperature.

Place mixture in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 37.4
GRAMS PER SERVING 4.7

Grapefruit Sorbet

8 ½-cup servings

1 cup heavy cream

2 egg yolks

8 packets sugar substitute

1 cup fresh grapefruit juice

1 package sugar-free lemon Jell-O

½ cup Cointreau (orange liqueur)

Heat heavy cream on low heat. Whisk in one egg yolk at a time. Remove from heat. Whisk in sugar substitute.

Heat grapefruit juice to boiling. Pour over Jell-O and mix until Jell-O completely dissolves. Whisk in Cointreau. Mix grapefruit mixture with heavy cream. Blend very well. Place in ice cream maker and churn according to manufacturer’s directions.

TOTAL GRAMS 52.7
GRAMS PER SERVING 6.6

Italian Rum Cake

12 servings

1 recipe Lemon Sponge Cake (page 199)

1 recipe Cannoli Custard Frosting (page 188)

1 tablespoon rum or rum extract

1 recipe Chocolate Basic Frosting (page 187188)

Bake two layers of Sponge Cake and cool. Mix rum with Custard. Spread custard on top of one cake layer. Add second layer. Cover with Frosting.

TOTAL GRAMS 85.7
GRAMS PER SERVING 7.1

Confetti Mold

8 servings

1 package diet strawberry gelatin

1 package diet lime gelatin

1 package diet orange gelatin

3 packages diet lemon gelatin

1 cup heavy cream

1 teaspoon vanilla extract

Prepare first 3 diet gelatins separately, using 1½ cups water each. Refrigerate each in separate shallow pans until thoroughly firm. Dice each into tiny cubes.

Mix all 3 packages of lemon diet gelatin with 2¾ cups water. Allow to thicken. When mixture is very thick, but not firm, add heavy cream. Thicken again. Fold in all flavors of gelatin cubes and vanilla extract. Chill until thoroughly firm, in a decorative mold.

TOTAL GRAMS 23.0
GRAMS PER SERVING 2.9

Chocolate Peanut Butter Cookies

24 cookies

¾ cup soy flour

2 teaspoons cocoa

1½ teaspoons baking powder

4 packets sugar substitute

pinch salt

⅓ cup peanut butter

1 egg, beaten

1 teaspoon melted butter

½ cup heavy cream

1 teaspoon vanilla extract

½ teaspoon chocolate extract

Preheat oven to 375° F.

Sift dry ingredients into bowl.

Combine peanut butter with remaining ingredients and add to flour mixture. Stir until blended.

Drop by teaspoon onto greased cookie sheet. Bake for 10–12 minutes until brown.

TOTAL GRAMS 47.9
GRAMS PER COOKIE 2.0

Lemon Sponge Cake

8 servings

½ cup heavy cream

1 cup soy flour

1½ teaspoons baking powder
dash salt

3 eggs

8 packets sugar substitute

2 teaspoons vanilla extract

1 teaspoon lemon extract

Preheat oven to 300° F.

Scald cream and remove from heat.

Sift flour, baking powder, and salt together.

Beat eggs and sugar substitute thoroughly until thick and lemon colored. Blend in flour mixture just until smooth. Add warm cream and extracts to mixture. Pour batter immediately into a 9-inch greased tube pan. Bake for 45 minutes, or until done.

TOTAL GRAMS 56.0
GRAMS PER SERVING 7.0

Spice Cake

8 servings

½ cup heavy cream

1 cup soy flour

1½ teaspoons baking powder

pinch salt

½ teaspoon cinnamon

⅛ teaspoon ground cloves

¼ teaspoon nutmeg

3 eggs

8 packets sugar substitute

1 teaspoon brandy extract

2 teaspoons vanilla extract

Preheat oven to 325° F.

Scald cream and remove from heat. Sift flour, baking powder, salt, and spices together.

Beat eggs with sugar substitute until very thick. Blend in flour mixture until smooth. Add warm cream and extracts to mixture. Pour batter immediately into 8-inch greased layer pan. Bake for 40 minutes, or until done.

TOTAL GRAMS 53.7
GRAMS PER SERVING 6.7

Chocolate Sponge Layer Cake

8 servings

½ cup soy flour

½ teaspoon baking powder
pinch salt

1 tablespoon unsweetened cocoa

2 eggs

8 packets sugar substitute

1 teaspoon vanilla extract

1 teaspoon chocolate extract

Preheat oven to 325° F.

Sift flour, baking powder, salt, and cocoa together.

Beat eggs with sugar substitute until very thick.

Stir in extracts. Fold in flour mixture. Bake in 8-inch greased layer pan for 30 minutes or until done. Makes 1 layer.

TOTAL GRAMS 30.9
GRAMS PER SERVING 3.9

Marzipan

24 1-inch forms

17-ounce package unsweetened grated coconut

1 package diet gelatin (any fruit flavor)

1 cup ground almonds

½ cup heavy cream

4 packets sugar substitute

½ teaspoon vanilla extract

½ teaspoon almond extract

Combine all ingredients. Shape into any designs you like—fruits, vegetables, and so forth. (Food coloring may be added to simulate true details.)

Chill until forms hold their shape.

TOTAL GRAMS 95.3
GRAMS PER SERVING 4.0

Almond Pie Crust

1 pie crust

1 cup soy flour

½ cup ground almonds

2 packets sugar substitute

pinch cinnamon

⅓ cup butter, chilled

Preheat oven to 400° F.

Stir first 4 ingredients together. Cut in butter. Work well into dry ingredients.

Cover with wax paper and refrigerate for 1 hour.

Place in pie pan patting crumb mixture over sides and bottom with back of spoon. Use fork tines to decorate edges of pie crust and to prick holes in bottom and sides of crust. Place empty disposable pie plate over pie (to keep crust from puffing). Bake for 30 minutes until solid and brown around edges. Remove second pan, cover edges with foil, and allow center to brown thoroughly (about 5 minutes). Cool.

Substitute for Pie Shell when on Maintenance.

TOTAL GRAMS 42.1

Lemon Chiffon Pie

8 servings

3 egg yolks, beaten

1½ cups water

2 packets sugar substitute

1 package diet lemon gelatin

2 tablespoons lemon juice

1 teaspoon lemon extract

½ teaspoon grated lemon rind

3 egg whites

⅛ teaspoon salt

1 recipe Pie Shell, baked (page 211)

Combine egg yolks, 1 cup water, and sugar substitute in a saucepan. Simmer, stirring constantly, until mixture begins to boil. Remove from heat, and stir in gelatin. Add remainder of water, lemon juice, lemon extract, and rind. Chill until somewhat thickened.

Beat egg whites and salt until mixture stands in stiff peaks. Stir gelatin mixture slightly, and fold in egg whites. Pour into prepared Pie Shell. Chill until firm.

TOTAL GRAMS 27.4
GRAMS PER SERVING 3.4

Coconut Cream Pie

10 servings

½ cup coconut

⅛ cup Cointreau

1 tablespoon butter

2½ cups heavy cream

1 envelope unflavored gelatin

¼ cup cold water

6 packets sugar substitute

4 egg whites at room temperature

2 teaspoons vanilla

1 recipe Pie Shell, baked (optional) (page 211)

Place coconut in flameproof bowl. Heat Cointreau and ignite. Pour over coconut. (Flames will be high.)

Heat butter in skillet. Add coconut and lightly toast it. Remove 2 tablespoons toasted coconut and set aside. Add 1 cup heavy cream to skillet. Simmer 4 minutes.

Sprinkle gelatin over cold water. Mix well to dissolve. Add to cream mixture. Simmer and stir until it begins to thicken. Remove from heat. Add 3 packets sugar substitute. Cool.

Beat egg whites until stiff with 1 packet of sugar substitute.

Fold egg whites into cool cream mixture.

Pour mixture into pie plate sprayed with oil substitute, or into prepared and baked Pie Shell.

Refrigerate until firm.

Beat 1½ cups heavy cream with vanilla and 2 packets sugar substitute. Pile on top of firm cream mixture. Refrigerate for at least 2 hours before serving. Sprinkle with reserved coconut.

TOTAL GRAMS 37.3
GRAMS PER SERVING 3.7

Chocolate Mint Pie

8 servings

½ cup chopped pecans or walnuts

1 recipe Pie Shell (page 211)

2 ounces unsweetened chocolate

2 tablespoons hot water

2 tablespoons peppermint extract

1 teaspoon vanilla

1 tablespoon crème de cacao

9 packets sugar substitute

2 cups heavy cream

Preheat oven to 275° F.

Sprinkle chopped nuts over Pie Shell and bake for 1 hour until lightly browned and crisp to touch. Cool, preferably leaving in oven until cool.

Melt chocolate in double boiler, stir in water, and cook until smooth. Remove from heat, and add peppermint extract, vanilla, crème de cacao, and sugar substitute.

Whip heavy cream with 1 packet of sugar substitute. Fold 1 cup whipped cream into chocolate mixture.

Spoon into pie shell and chill for 2–3 hours.

Just before serving, spread remaining 1 cup whipped cream over top.

TOTAL. GRAMS 63.4
GRAMS PER SERVING 7.9

Cheesecake

12 servings

16 ounces cream cheese at room temperature

3 eggs

1 cup crème fraîche or sour cream

½ vanilla bean, scraped

12 packets sugar substitute

Preheat oven to 350° F.

Place all ingredients in a blender and blend for 15 minutes. Pour mixture into a 9-inch springform pan. Place in a pan of hot water in oven. If water evaporates during baking, add more hot water as needed. Bake for 1 hour, turn off oven and leave cake in oven 1 hour more.

TOTAL GRAMS 33.0
GRAMS PER SERVING 2.8

Coffee Cream Layer Cake

10 servings

5 egg whites, at room temperature

6 packets sugar substitute

2 cups heavy cream

1½ teaspoons instant decaffeinated coffee

½ tablespoon gelatin

1 tablespoon cold water

3 tablespoons butter, at room temperature

4 egg yolks at room temperature

2 teaspoons mocha extract

½ cup chopped walnuts

Preheat oven to 275° F.

Butter 3 round layer cake pans.

Beat egg whites until they form soft peaks. Add 1 packet sugar substitute and beat until stiff. Divide whites among 3 pans. Bake for 45 minutes.

Combine 1 cup heavy cream and instant decaf coffee in top of double boiler. Stir with wire whisk until powder dissolves. Dissolve gelatin in cold water. Add gelatin to coffee mixture and heat just to boiling. Stir constantly with whisk. Remove from heat. Beat in 4 egg yolks, 1 yolk at a time. Add butter and beat well until dissolved. Add extract and remaining sugar substitute. Put in freezer to cool.

Whip remaining cup heavy cream until stiff.

When coffee mixture is cool, fold into whipped cream and refrigerate until layers are cooked and cooled. Pile cream between layers of meringue as you would frost a layer cake. Top with cream, making sure to cover sides.

Sprinkle nuts on top and sides. Refrigerate until serving time.

TOTAL GRAMS 30.2
GRAMS PER SERVING 3.0

Lemon-Lime Mousse

8 servings

½ cup butter

9 egg yolks

juice of 2 lemons

juice of 2 limes

6 packets sugar substitute

2 teaspoons grated lemon rind

4 egg whites

1½ cups heavy cream

1 teaspoon vanilla extract

Melt butter in saucepan over low heat.

Beat in egg yolks, one at a time, with wire whisk. Remove from heat. Add juice from lemons and limes, 4 packets sugar substitute, and lemon rind. Beat well. Cool.

Beat egg whites with 1 packet sugar substitute and vanilla extract. Fold into chilled mixture. Refrigerate for at least 2 hours.

TOTAL GRAMS 31.1
GRAMS PER SERVING 3.9

Pumpkin Chiffon

8 servings

1 envelope unfavored gelatin

½ teaspoon salt

½ teaspoon nutmeg

½ teaspoon cinnamon

¼ teaspoon ginger

½ cup cold water

2 egg yolks, slightly beaten

1 cup heavy cream

1¼ cups canned pumpkin

8 packets sugar substitute

2 egg whites

Combine gelatin, salt, and spices. Add ¼ cup water. Stir. Mix egg yolks with heavy cream, ¼ cup water, and pumpkin in top of double boiler. Add gelatin mixture. Cook over boiling water for 10 minutes, stirring constantly. Refrigerate until thick as unbeaten egg whites. Stir occasionally. Add sugar substitute (taste for sweetness).

Beat egg whites until stiff. Fold chilled pumpkin mixture into egg whites. Be careful not to break down volume of egg whites. Turn into 1½-quart soufflé dish. Refrigerate.

TOTAL GRAMS 39.9
GRAMS PER SERVING 5.0

The “Pop” Pop

6 popsicles

1½ cups sugar-free fruit-flavored soft drink

6 teaspoons cream

sprinkle of sugar substitute (optional)

Mix all ingredients together.

Fill plastic molds for popsicles (1 mold holds 6 popsicles) with mixture. Insert stick if desired. (It is best to do this when popsicles are partially frozen.)

Freeze.

TOTAL GRAMS 4.5
GRAMS PER SERVING 0.8

Peanut Butter Cookies

40 cookies

½ cup chunk style, sugar-free peanut butter

¾ cup heavy cream

½ cup chopped pecans

2 teaspoons vanilla

4 packets sugar substitute

2 tablespoons soy flour

1 teaspoon baking powder

Preheat oven to 375° F.

Spray a cookie sheet with oil substitute.

Mix all ingredients in bowl. Blend well.

Drop on cookie sheet by teaspoonfuls. Bake for about 10 minutes.

TOTAL GRAMS 47.6
GRAMS PER SERVING 1.2

Chocolate Fudge

15 squares

1 package Sugar-Free Jell-O Chocolate Instant Pudding

4 packets sugar substitute

½ cup heavy cream

1 tablespoon crème de cacao

3 heaping tablespoons chunk style, sugar-free peanut butter

Mix all ingredients together except peanut butter. Place over low heat and add peanut butter. Heat until peanut butter melts. Stir until well blended.

Spray a small baking pan with oil substitute. Spoon mixture into pan. Refrigerate until firm. Slice into at least 15 squares.

TOTAL GRAMS 56.9
GRAMS PER SQUARE 3.8

Brownies

30 squares

½ cup butter, at room temperature

2 eggs

1 1-ounce square unsweetened chocolate

2 teaspoons chocolate extract

2 tablespoons water

2 tablespoons soy flour

½ cup coarsely chopped walnuts

8 packets sugar substitute

3 tablespoons crème de cacao

Preheat oven to 350° F.

Cream butter with electric hand mixer. Add eggs one at a time, beating well.

Melt chocolate with extract and water in top of double boiler. (If it gets too thick, add a little more water.)

Add melted chocolate, soy flour, chopped walnuts, and sugar substitute to butter. Mix well. Taste for sweetness. Add more sugar substitute if needed.

Grease a 1½-quart flat baking dish.

Pour in chocolate mixture. Bake 15 minutes. Do not overcook. Remove from oven. Sprinkle crème de cacao over top. Cool. Cut into at least 30 squares.

TOTAL GRAMS 49.0
GRAMS PER SQUARE 1.6

Pie Shell

1 pie shell

4 egg whites

1 teaspoon cream of tartar

pinch of salt

4 teaspoons crème de cacao

Preheat oven to 250° F.

Place egg whites, cream of tartar, and salt in bowl. Beat together until frothy. Gradually add crème de cacao. Continue beating until whites are stiff, glossy, and stand in stiff peaks.

Grease a pie plate. Pour meringue into pie plate and form crust with back of spoon.

Bake for 1 hour.

How to Beat Egg Whites for Meringues:

Eggs will beat better at room temperature, but separate better when cold. The trick is to separate them when cold, then let stand until they reach room temperature.

The best way to beat egg whites is with an electric hand beater; however, a rotary beater will also do the job.

TOTAL GRAMS 7.4

Stewed Peaches

10 peach halves

5 ripe summer peaches, pitted and peeled, cut in halves

3 tablespoons No-Cal raspberry syrup

Place peaches and syrup in a small pan. Simmer covered for 20 minutes.

Serve hot or refrigerate.

TOTAL GRAMS 49.0
GRAMS PER PEACH HALF 4.9

Snappy Raspberries and Lemons

4½-cup servings

1 package sugar-free raspberry Jell-O

1 cup boiling water

1 cup cold diet Snapple raspberry iced tea

Dissolve Jell-O in hot water. Cool. Add iced tea. Refrigerate until jelled.

For lemon, use lemon Jell-O and diet Snapple lemon iced tea.

TOTAL GRAMS 1.4
GRAMS PER SERVING 0.4

Raspberry or Lemon Jell-O Cream

8 ½-cup servings

1 package sugar-free raspberry Jell-O

1 cup diet Snapple raspberry iced tea, heated to boiling

1 cup sour cream

Dissolve Jell-O in hot Snapple. Cool to room temperature.

Whisk in sour cream, beating until blended. Refrigerate until jelled.

For lemon cream, use diet lemon Jell-O and diet Snapple lemon iced tea.

TOTAL GRAMS 10.2
GRAMS PER SERVING 1.3

Tomato Lemon Jell-O

4 ½-cup servings

½ cup boiling water

1 package sugar-free lemon Jell-O

1½ cups Piquant V-8 Juice, chilled

Bring water to a boil. Dissolve Jell-O in water. Cool.

Add V-8 and chill until firm.

TOTAL GRAMS 15.2
GRAMS PER SERVING 3.8

Strawberry-Banana Cream

4 ½-cup servings

1 cup water

1 teaspoon banana extract

1 package sugar-free strawberry-banana Jell-O

2 tablespoons No-Cal strawberry syrup

½ cup diet strawberry soda

6 tablespoons heavy cream

Heat water to a boil. Add banana extract. Pour over Jell-O and completely dissolve it. Cool. Add syrup, soda, and cream. Whisk until well blended. Refrigerate until firm.

TOTAL GRAMS 2.4
GRAMS PER SERVING 0.6

 

Beverages

Hot Chocolate

1 serving

⅓ cup cream

⅔ cup water

1 teaspoon unsweetened cocoa

1 packet sugar substitute

½ teaspoon vanilla

Place all ingredients in saucepan. Heat to boiling point, but do not boil. Stir constantly.

Serve in mug.

TOTAL GRAMS 5.4

Cappuccino

1 serving

1 recipe Hot Chocolate (page 214)

½ teaspoon instant coffee

½ teaspoon brandy extract

1 cinnamon stick

Make Hot Chocolate. Add coffee and brandy extract.

Serve in mug with cinnamon stick.

TOTAL GRAMS 8.1

Spicy Cocktail

2 servings

2 cups Beef Stock (page 70)

4 teaspoons tomato sauce

½ teaspoon onion juice or grated onion

½ teaspoon Worcestershire sauce

2 drops Tabasco sauce

Combine all ingredients. Mix well. Serve hot or cold.

TOTAL GRAMS 4.1
GRAMS PER SERVING 2.1

Orange Cooler

4 servings

1 package sugar-free orange Jell-O

2 egg whites, beaten stiffly

2 teaspoons lemon rind, grated

1 teaspoon orange extract

2 packets sugar substitute

4 strawberries

4 ice cubes

4 lemon slices

Prepare gelatin according to package directions and cool.

Beat in stiff egg whites with wire whisk. Add lemon rind, orange extract, and sugar substitute.

Place in blender. Add strawberries and ice cubes. Blend at medium speed for 30 seconds.

Pour into glasses and garnish with lemon slices.

TOTAL GRAMS 10.2
GRAMS PER SERVING 2.5

Black and White Ice Cream Soda

1 serving

⅔ glass diet chocolate soda

1 tablespoon No-Cal chocolate syrup

2 tablespoons heavy cream

2 scoops Vanilla Ice Cream (page 192)

Mix No-Cal syrup and heavy cream into soda. Add Ice Cream.

TOTAL GRAMS 6.0

Blender-Thick Raspberry Shake

2 servings

2 scoops Vanilla Ice Cream (page 192)

3 tablespoons heavy cream

2 tablespoons No-Cal raspberry syrup

18-ounce bottle diet ginger ale

Place all ingredients in blender. Blend for 1 minute at medium speed.

TOTAL GRAMS 7.9
GRAMS PER SERVING 4.0

Chocolate Shake

1 serving

1 envelope unflavored gelatin

1 cup diet chocolate soda

1 tablespoon unsweetened cocoa

4 ice cubes

⅓ cup heavy cream

1 packet sugar substitute

dash of salt

Place gelatin, ¼ cup soda, and cocoa in saucepan. Stir well. Heat slowly to boiling point. Be sure gelatin dissolves completely. Cool.

Place ice cubes in blender. Add cooled gelatin mixture, heavy cream, ¾ cup soda, sugar substitute, and salt. Blend at high speed for 30 seconds.

Serve in tall glass. It will become thicker as it sets. Stir vigorously.

TOTAL GRAMS 5.8

Shape-Up Shake

1 serving

1 envelope sugar-free lime Jell-O

1 cup diet lime soda

4 ice cubes

⅓ cup heavy cream

1 packet sugar substitute

Place gelatin and ¼ cup soda in saucepan. Heat to boiling point, stirring constantly. Be sure gelatin dissolves.

Cool.

Place ice cubes in blender, add gelatin mixture, heavy cream, ¾ cup soda, and sugar substitute.

Blend at high speed for 30 seconds.

Serve in tall glass. It will become thicker as it sets. Stir vigorously.

TOTAL GRAMS 3.7

Mocha Drink

1 serving

1 cup brewed decaffeinated coffee

1 cup diet chocolate soda

1 tablespoon No-Cal chocolate syrup

4 ice cubes

¼ teaspoon cinnamon

2 tablespoons heavy cream

1 organic egg

1 packet sugar substitute (optional)

Place all ingredients in a blender and blend until smooth.

TOTAL GRAMS 3.9

Spiced Iced Decaf Coffee

4 servings

2 tablespoons decaffeinated instant coffee

5 whole allspice

5 whole cloves
dash cinnamon

3 cups boiling water

8 ice cubes

4 teaspoons heavy cream

Combine all ingredients except cream in a 1-quart container. Cover and refrigerate 1 hour or more.

Strain. Pour over ice cubes into 4 tall glasses.

Add 1 teaspoon cream to each glass.

TOTAL GRAMS 3.8
GRAMS PER SERVING 1.0

Sweet Lemonade with Lecithin

4 servings

1 cup water

¼ cup lemon juice

2 packets sugar substitute

2 egg whites

1 teaspoon vanilla

½ teaspoon orange extract

dash salt

8 ice cubes

2 teaspoons lecithin

Place all ingredients except ice cubes and lecithin in a blender. Blend until thick.

Add 1 ice cube at a time and blend until frothy.

Remove from blender and stir in lecithin. Pour into 4 glasses. Stir again and serve immediately.

TOTAL GRAMS 21.7
GRAMS PER SERVING 5.4

Hot Mint Chocolate Nog

1 servings

1 cup Pelican Punch herbal tea*

2 teaspoons No-Cal chocolate syrup

1 teaspoon chocolate extract

1 packet sugar substitute

1 organic egg

2 tablespoons heavy cream

Place all ingredients in blender. Blend well.

TOTAL GRAMS 4.4

*To cook fresh spinach: Wash carefully several times to remove all sand. Place in pot with just enough water to cover it. Cook at low boil for about 10 minutes or until tender, but not limp. Press out water before serving. Two packages of frozen spinach may be substituted for fresh spinach. Cook to package directions. Whether fresh or frozen do not overcook.

*Available at health food stores.

*Available at health food stores.

*Available in coffee department of supermarket.

*Available in specialty and health food stores.