Healthy and Delicious Low Carb Cooking
Format: PDF / Kindle (mobi) / ePub
Take a look in the mirror. Are you happy with what you see? Or are you a part of the nutritional statistic that estimates that 68.8 percent of American adults are overweight or obese.
Sadly, 16 percent of our children under age 19 are considered overweight. Many kids today are destined for a lifetime of struggling with their weight and serious health problems, including diabetes and heart disease.
There's a lot of national debate about how so many of us got this way, but most experts agree we're sitting at our desks or on the couch too much and not moving our bodies enough. And yes, there is just too much good food (and bad food) everywhere, including on our dinner plates.
This serious public health issue continues to build, and it is estimated that 73 percent of American adults will be overweight or obese. We are long overdue in reversing this trend!
So let me congratulate you on taking the first step in managing your weight with the purchase of this cookbook. I hope that this collection of recipes will help you make smart food choices every day. These low-carb recipes - from the Mediterranean Beef Kabobs to the Crab Chowder - taste really good, and I have trimmed fat and calories to make each recipe better for you and your family.
The benefits of smart eating and maintaining a healthy weight are tremendous - including that feel-good feeling every time you look in the mirror.
15 minutes Stand time: 10 minutes Oven temperature: 350oF Makes 6 servings Ingredients 2 tablespoons butter or margarine 2 tablespoons all-purpose flour 1-1/3 cups milk 1/2 cup shredded Swiss or Gruyère cheese (2 ounces) 1/4 cup grated Parmesan cheese (1 ounce) 1/8 teaspoon salt 1/8 teaspoon ground nutmeg Nonstick cooking spray 1-1/2 cups sliced fresh mushrooms (such as button, shiitake, or crimini) 1/4 cup thinly sliced green onions 1 tablespoon butter 12 eggs, beaten Tomato
stand for 10 minutes before serving. Nutrition facts per serving Calories 306 Total fat 22g Saturated fat 10g Cholesterol 458mg Sodium 369mg Carbohydrate 8g Fiber 1g Protein 20g Springtime Frittata This recipe gets its name from the fact that it features a sure sign of spring - morel mushrooms. Other times of the year, substitute any fresh mushrooms you like. Start to finish: 35 minutes Makes 4 servings Ingredients 2 ounces fresh morel mushrooms * or other fresh
platter then top the slices with olives. If desired, garnish with basil leaves then serve immediately. Nutrition facts per appetizer Calories 22 Total fat 2g Saturated fat 1g Cholesterol 5mg Sodium 58mg Carbohydrate 1g Fiber 0g Protein 1g Crab-Vegetable Roll-Ups These savory morsels use squash ribbons to wrap up crab-filled packages of flavor. Creating an assembly line with the ingredients lets you wrap and roll with ease. Start to finish: 40 minutes Makes 16
Protein 4g Soy-Glazed Squash The tan rind of the long bell-shape butternut squash is easy to remove with a vegetable peeler. Preparation time: 25 minutes Roast time: 20 minutes Oven temperature: 425oF Makes about 48 appetizers Ingredients 1-1/2 pounds butternut squash, peeled, seeded, and cut into 3/4-inch cubes 1 teaspoon finely shredded orange peel 1/2 cup orange juice 2 green onions, finely chopped 3 tablespoons soy sauce 1 tablespoon packed brown sugar 2 teaspoons
cup shredded Parmesan or Romano cheese (1 ounce) Directions Snap off and discard the woody bases from the asparagus and, if desired, scrape off the scales from the asparagus spears. Place a steamer basket in a medium saucepan then add 1 inch of water to the saucepan (the water should not touch the bottom of the basket). Bring the water to boiling then place the asparagus in the steamer basket. Cover and steam the asparagus over the boiling water for 4 to 6 minutes or until