*LO CARB* XVI: Pork & Poultry! 🌞 [View all]

Pork Chops with Mustard Cream Sauce

Something good to do with pork chops, now that you're not breading
them. For each serving you'll need:

Salt or Vege-Sal
Pepper
1 pork chop, 1 inch thick
1 tablespoon olive oil
1 tablespoon dry white wine
1 tablespoon heavy cream
1 tablespoon spicy brown mustard or Dijon mustard

1. Salt and pepper the chop on both sides.

2. Heat the oil in a heavy skillet over medium heat. Saute the chop until they're
browned on both sides and done through (depending on the size of your skillet,
this may take a couple of batches). Put the chop on a serving platter, and keep
it warm.

3. Put the wine in the skillet, and stir it around, scraping all the tasty brown
bits off the pan as you stir. Stir in the cream and mustard, blend well, and
cook for a minute or two. Pour over the chop and serve.

Yield: 1 serving, with 2 grams of carbohydrates, a trace of fiber, and about
20 grams of protein.


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Mu Shu Pork

I hear from lots of people that they miss Chinese food, so here's a
Chinese restaurant favorite, de-carbed. Low-carb tortillas stand in here
for mu shu pancakes, and they work fine. If you want to de-carb this
even further, just eat it with a fork and forget the tortillas.

3 eggs, beaten
Peanut oil
1/2 cup slivered mushrooms
8 ounces boneless pork loin, sliced across the grain and then
cut into matchsticks
1 cup shredded napa cabbage
3 scallions, sliced
1 cup bean sprouts
3 tablespoons soy sauce
2 tablespoons dry sherry
4 low-carb tortillas
Hoisin Sauce

Make sure you have everything cut up and ready to go before you cook a
thing, and this recipe will be a breeze.

1. First, in a wok or heavy skillet over high heat, scramble the eggs in a few
tablespoons of the peanut oil until they're set but still moist. Remove and set
aside.

2. Wipe the wok out if there's much egg clinging to it. Add another 1/4 cup
or so of peanut oil, and heat. Add the pork, and stir-fry until it's mostly done.
Add the cabbage, scallions, and sprouts, and stir-fry for 3 to 4 minutes. Add
the eggs back into the wok, and stir them in, breaking them into small pieces.
Now add the soy sauce and sherry, and stir.

3. To serve, take a warmed, low-carb tortilla, and smear about 2 teaspoons
of hoisin sauce on it. Put about a quarter of the stir-fry mixture on the tortilla,
and wrap it up.

Yield: 2 servings, each with 11 grams of carbohydrates and 3 grams of fiber,
for a total of 8 grams of usable carbs and 27 grams of protein (Analysis does
not include low-carb tortillas or hoisin sauce.)



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Cat's Chili

Cat says this turkey chili is very popular with her friends and family. Our tester
Barbo liked this a lot and says it's good made with ground sirloin, too.

1/2 bell pepper, diced
1/2 Vidalia or other sweet onion, cut into chunks
1 teaspoon minced garlic
2-3 tablespoons (30-45 ml) olive oil
1 pound (455 g) ground turkey (or use ground beef or ground chicken)
1 15-ounce (420 g) can diced tomatoes with green chilies

Season with:

Red pepper flakes
Ground ginger

In your big, heavy skillet, saute the pepper, onion, and garlic in the olive oil.
Add the ground turkey. Brown and crumble it. Then add the canned tomatoes,
and one can of water. Simmer for 20 to 30 minutes, until it starts to thicken up.
Add red pepper flakes and ground ginger to taste, and allow it to simmer for 10
more minutes.

Note: Optional additions are shredded cabbage, sliced zucchini, or green
beans. Barbo added the green beans and said it was a good choice!

Yield: Without the options, this will serve 3

With each having: 272 calories; 13 g fat; 28 g protein; 11 g carbohydrate;
2 g dietary fiber; 9 g usable carbo


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Brenda Theune's Cheesy Chicken

A cheesy-good, quick, and easy chicken recipe. It strikes me it would be easy to
double or even triple this.

2 boneless, skinless frozen chicken breasts
4 ounces (115 g) cream cheese, softened
2 tablespoons (30 g) butter, softened
2 tablespoons (30 ml) cream
1 tablespoon (10 g) minced onion
1/4 teaspoon pepper
1/4 teaspoon seasoned salt
1/2 cup (60 g) shredded cheese

Preheat oven to 375°F (190°C).

Place the chicken breasts in a 9" x 9" (22.5 x 22.5 cm) baking pan you've
sprayed with nonstick cooking spray. Mix together the cream cheese, butter,
cream, onion, and spices. Spread the mixture evenly over the breasts. Put the
cheese on top of the sauce. Bake for about 45 minutes or until done.

Brenda's note: "I prefer pepper Jack in this recipe, while my husband
likes cheddar."

Yield: 2 servings

Each with: 607 calories; 41 g fat; 55 g protein; 3 g carbohydrate; trace dietary
fiber; 3 g usable carbs.


All the above from "500 More Low Carb Recipes" Dana Carpender
https://goodreads.com/book/show/593287.500_More_Low_Carb_Recipes

Fill me up while I'm losing weight!