Low Carb Meats

I am proud to present recipes of low carb meats from many different chefs, laymen cooks, and professional cooks.

Beef Stew

Note: Serves 4 , 8 carb, 1 fiber (7 NET carbs)

Ingredients:
2 lb chuck stew meat
3 Tbsp olive oil
1/2 cup chopped onion
2 Tbsp soy flour or thickener
2 c beef broth
2 Tbsp Dijon
1/2 lb mushrooms
1 Tbsp butter
1/4 c dry red wine

Dredge beef with flour.
Sauté in hot oil in Dutch oven.
Add onions and cook until onions done and beef browned.
Add broth and mustard.
Simmer, partially covered for 2-3 hours until meat
One of the recipes of low carb meats.

Indian Red Curry

Ingredients:
1 lb chuck beef stew meat
1 T butter
1/2 t curry
dash cinnamon, cardamom & pepper
1 c canned coconut milk (8)
1/2 c red pepper
1 t paprika
1 garlic clove

Brown meat and garlic in butter, then add spices and stir fry few minutes.
Add red pepper and coconut milk.
Reduce heat and simmer until done (2-3 hours, add water if necessary.)
Serves 3 @ 5 carb (4 NET carbs),

Savory Swiss Steak

Ingredients:
3 T oil
2 lbs round steak, 1" thick
1/4 cup Atkin's bake mix
1 env. Dry Lipton's Onion Soup Mix
1/2 t garlic powder
8 oz can Hunt's tomato sauce
water

Preheat oven to 350F.
Heat oil in heavy fry pan.
Pound steak on both sides with heavy meat mallet, and cut into serving size pieces.
Combine bake mix and garlic and pound into meat pieces.
Fry in hot oil until browned on all sides.
Layer in 13x9x2 baking dish and sprinkle soup mix over meat.
Mix tomato sauce and 1/4 cup water and pour over all.
Cover tightly with foil.
Bake 2-3 hours until tender.
Check each hour, will need to add water.
Serves 4 @ 12 carbs (11 NET carbs)

You could probably cut the carbs by using powdered beef broth, minced onions and spices instead of the Lipton's Onion Soup Mix. One envelope has 34 carbs.

Barbecue Pork Tenderloin

Following is one of many, free low carb meat pork tenderloin recipes on the net.

Ingredients:
3/4 lb pork tenderloin

SWEET BARBECUE SAUCE:
1 cup tomato sauce
3 T Worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Splenda

Cut the pork into 3/4" slices and pound until thin.
Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning.
Sauté pork in oil few minutes until done.
Remove from pan.
Top with BARBECUE sauce and serve.
SAUCE: Combine all ingredients and cook over low heat for 10 min.
Serves 2 (1/2 the pork and 1/4 cup BARBECUE sauce each) @ 4.8 NET carbs
Total BARBECUE Sauce (1 cup): 23 carbs (20 NET carbs)
A free low carb pork tenderloin recipe.

Pot Roast

A low carb pot roast recipe

Ingredients:
2 lb chuck pot roast
1/2 cup Onion, chopped
2 cans beef broth
3 T minced garlic
1 cup red wine
2 Tbsp Worcestershire sauce
2 tsp oregano
2 tsp basil
black pepper to taste
1 tsp liquid smoke

Brown pot roast in Dutch oven on stovetop, using some oil if needed.
Remove from pan and sauté onions in oil until brown.
Return beef to pot and add all ingredients.
Bring to boil, cover, and simmer 2 1/2 - 4 hours.
Check occasionally - may need to add water.
Can thicken gravy with xanthan gum.

This tasted really great. Hard to figure carbs, since there was a lot of gravy left that wasn't consumed. A low carb pot roast recipe
TOTAL GRAVY COUNTS: 33 carbs (29 NET carbs)
TOTAL MEAT COUNTS: 0 carbs

Filet with Mustard Sauce

Ingredients:
1 lb filet (or enough for two)
olive oil
1/4 cup white wine
1/4 cup beef broth
1/4 cup water
1 T coarse-grained mustard
1 t butter

Heat oil in heavy skillet until hot.
Season filet with salt & pepper and garlic powder.
Cook filets 4 min each side for rare.
Remove from pan and let stand on cutting board, tented loosely with foil.
Deglaze skillet with white wine over moderate heat.
Add broth and water and boil until reduced.
Remove from heat and whisk in mustard, butter, and juices from cutting board.
Thinly slice filets and arrange on plates.
Pour sauce over.

Serves 2 @ 1.1 carb
This was wonderful! Filets are expensive so this is an occasional treat for us. Take the meat out of the pan BEFORE it's done the way you like, as it continues to cook while sitting on the cutting board.

Pork & Pepper Stir Fry

One of many low carb oriental recipes.

Ingredients:
1 lb pork tenderloin
1/4 c soy sauce
2 T lime (or lemon) juice
2 crushed garlic cloves
1 t EA. oregano and thyme
1 t Brown Sugar Twin (or splenda)
2 T olive oil
1 cup red pepper, cut in thin strips
2 oz. mushrooms
dash hot red pepper

Cut tenderloin into 3" lengths.
Cut each piece into 3/8" "sticks".
Combine soy, lime, garlic, oregano, thyme and red pepper and marinate pork.
Remove pork and drain WELL.
Stir sweetener and not/Starch into marinade and reserve.
Heat oil in pan and stir fry pork 2-3 min until browned.
Remove pork from skillet.
Stir fry peppers 3 min.
Add mushrooms, then reserved marinade.
Stir few seconds until thickens, then return pork to skillet to heat.
Good with Faux Rice.

Serves 3 @ 8 carbs (6 NET carbs). One of many low carb meat oriental recipes.

Ethiopian Beef & Peppers

Ingredients:
1/2 sm can green chiles
2 cloves garlic, chopped
1/2 tsp EA: cardamon, turmeric, cinnamon, cloves, Old Bay
3/4 cup red wine
1 lb beef, cut into 1/2" strips (sirloin, chuck, etc.)
1/2 cup onion, chopped
1 red or green pepper, cut in strips

Puree chiles with garlic, spices and wine.
Brown beef in hot oil.
Remove from pan.
Sauté onion in a little oil, then add peppers, and sauté few minutes.
Add chili puree and bring to boil.
Return meat to pan and mix with sauce.
Reduce heat, cover pan, and simmer 1 1/2 hours.
Check frequently, and add water as needed.

Serves 2 @ 12 carb (9 NET carbs)

Asian Crockpot Steak

One of the net's low carb crockpot cookery recipes.

Ingredients:
1/2 tbsp olive oil
1 lb beef round, cut into stir fry strips
1/4 cup onion, chopped
1 garlic clove, minced
1 cup of bok choy, sliced or shredded
1 1/2 cups beef broth
1/4 cup soy sauce
1/2 t ground ginger
1 1/2 tbsp not/Starch (or guar gum - thickener)
2 cups broccoli, cooked

Sauté meat in oil.
Put in crock pot.
Add other ingredients (except thickener and broccoli).
Cover and cook on low for 10 hours.
Pour meat and sauce into pot, bring to a boil and add thickener.
Stir in cooked broccoli and serve.
Serves 3 @ 8 carb (NET 5 carbs)
One of the net's low carb crockpot cookery recipes.

Cauliflower Ham Casserole

1/2 lb ham
1/2 bag frozen cauliflower (or mix with broccoli)
1 1/2 cups taco cheese, shredded
1 egg
3/4 cup heavy cream
1 Tbsp minced onion
1 tsp garlic powder

Preheat oven 325F.
Microwave cauliflower 4 minutes.
Mix with all other ingredients.
Spoon into casserole dish and bake 40 min.
Serves 2 @ 7 carb, (NET 6 carbs)

Pineapple Beef Stir Fry

Ingredients:
1 lb beef sirloin, cut in strips
1/2 tsp NotStarch
1 tbsp soy sauce
1 red pepper, cut in slices
1 clove garlic, crushed
1 cup pea pods
1 cup broccoli
oil
Sauce: 1/4 cup tomato sauce
2 tbsp splenda
1 tbsp soy sauce
1 tsp Worcestershire sauce
1/2 tsp pineapple extract

Dissolve NotStarch in 1 Tbsp soy sauce.
Add beef and toss to coat.
In bowl, combine sauce ingredients.
In frying pan, heat 2 T water and sauté peppers, broccoli, pea pods and garlic 3-4 min until crisp-tender.
Remove from skillet.
Heat oil in skillet and add beef, 1/2 at a time, and stir fry 2-3 min until outside no longer pink.
Return veggies and all beef to skillet and add sauce.
Cook minute or two until all heated.

Serves 3 @ 9 carb (NET 7 carbs)

Country Pork Ribs

This recipe can be considered one of many free low carb slow cooker recipes.

Ingredients:
Two packages Country style Pork Ribs
8 oz can tomato sauce
1/4 cup vinegar
2 tbsp Worcestershire
1 tbsp dry mustard
1/2 tsp chili powder
2 tbsp splenda

Brown ribs in frying pan, then put in crockpot or cooker.
Mix barbecue sauce ingredients and pour over ribs.
Cook on low 10 hours.
I added a little guar gum to the sauce to thicken a little, but it was pretty loose (but tasty).
We got four servings of meat, with lots of sauce left over.
Carbs are hard to determine since you don't actually consume a lot of the sauce.
You can substitute any other barbecue sauce.
The meat just fell off the bones and was great!

Spinach & Ham Crepes

Dottie's Crepes (use 4)
Filling:
1 Tbsp butter
1/4 cup onion, chopped
1/2 pkg fresh spinach
1/2 cup cheddar, shredded
1/2 tbsp Dijon mustard
dash salt & nutmeg

Sauté onion in butter until soft.
Add spinach and cook until moisture evaporated.
Stir in remaining and heat.
Fill crepes and roll up.

Zucchini Pasta with Sausage

Ingredients:
2 small zucchini
2 T oil
1 garlic clove
1 c diced tomatoes
1 t oregano
1/2 lb. cooked Italian sausage
s&p
1/4 c grated Parmesan

Slice zucchini into ribbons, using vegetable peeler and turning as you go.
Sauté zucchini in oil until soft and edges are clear.
Add s&p.
Meanwhile, heat 1 T oil in pan, add garlic.
Sauté, then add tomatoes and oregano.
Simmer few minutes, stir in sausage.
Serve sauce over zucchini; sprinkle with Parmesan.
Serves 2 @ 12 carb (8 NET carbs)

Shredded Barbecue Pork

Ingredients:
1 lb. pork tenderloin
1 onion
"Sweet BARBECUE Sauce" recipe

Heat oil in Dutch oven, add salt & pepper.
Cut pork loin in half to fit in pot, and sear pork on all sides.
Add a sliced onion and 2 cups water.
Simmer, covered, about 2 hours, turning occasionally.
When tender, remove meat and shred with two forks, pulling in opposite directions.
Discard cooking water.
Add as much barbecue sauce as you need and serve.
Difficult to figure carb counts.
For 1 lb pork and 1/4 cup onion (most of the onion is discarded with the water)
TOTALS are: 3 carb (2 NET carbs)
Divide by the number of servings you get and add the nutritional counts for whatever BARBECUE sauce you use.

Pork with Lemon Dijon Cream Sauce

3/4 lb pork tenderloin

LEMON DIJON CREAM SAUCE:
2 t butter
1 T lemon juice
1 T Dijon
1/2 c heavy cream (may need more)

Cut the pork into 3/4" slices and pound until thin.
Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning.
Sauté pork in oil few minutes until done.
Remove from pan, make sauce in same pan.
Return pork slices to pan to reheat and cover with sauce.
SAUCE: Melt butter.
Add lemon juice and Dijon and mix.
Stir in heavy cream, 1/4 cup at a time, until right consistency.
Serves 2 @ 3 carb

Pork in Sweet & Sour Sauce

A low carb oriental recipes.

Ingredients:
1 lb pork tenderloin
SWEET & SOUR SAUCE
3/4 cup water
1/3 cup ketchup (unsweetened)
1/3 cup vinegar
1 T soy sauce
3/4 cup Splenda
xanthan gum (about 1 t)

Cut the pork into 3/4" slices and pound until thin.
Heat oil in pan, sprinkle with salt, pepper, and Old Bay seasoning.
Sauté pork in oil few minutes until done.
Remove from pan.
Top with Sweet & Sour sauce and serve (over Faux Rice).

SAUCE: Combine water, ketchup, vinegar and soy.
Heat until boiling.
Add guar gum to thicken.
Take off heat and stir in Equal.
Pour over meat.
Serves 2 (1/2 the pork and 1/4 cup S&S Sauce each) @ 7.5 carbs
TOTAL S&S SAUCE(1 cup): 30 carb

Sausage / Chicken Crepes

Ingredients:
2 T butter
1/4 lb. sausage, cooked & finely chopped
1 cooked chicken breast, shredded
1/4 cup chopped onion (3.7)
1 stalk chopped celery (1.6)
1 T Dijon mustard (2.7)
2 t mixed herbs (your choice) (2)
3 Dottie's crepes (2.1)
double portion of Creamy Cheese Sauce

Melt butter in pan.
Sauté onion and celery until soft, but suntill crunchy.
Mix in other ingredients up to crepes and heat through.
Stir in one portion of cheese sauce.
Divide mixture among the three crepes and roll up.
Place seam side down on plate, top with remaining portion of cheese sauce.
(Can heat in microwave if necessary).
Serves 3 @ 8 carb (7 NET carbs) (counts include the crepes and cheese sauce)

Shredded Beef

Ingredients:
2 lbs stew meat (chuck)
1 1/2 cups water
2 cloves garlic
2 t chili powder
1 t vinegar
2 t oregano
1 t cumin
salt & pepper

Brown beef in oil.
Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer until very tender.
Uncover and boil until liquid almost evaporated.
With 2 forks, shred meat.

Serves 4 @ 2.2 carbs (1.2 NET carbs)
Can mix with barbecue sauce and serve over Atkins Rolls, or top with grated onion, shredded jack cheese and salsa. (Carbs for these items NOT included above)
I use chuck because it is the most tender and moist stew. Also, I couldn't manage the 2 forks, so I just "squished" the beef between my fingers until it shredded!

Crockpot Teriyaki Steak

Ingredients:
1 lb boneless chuck steak
1/2 c soy sauce
1 t ground ginger (1.3)
2 T oil
1 T Splenda (1.5)
1 clove crushed garlic (.9)

Cut steak into 1/8" thick slices.
Combine remaining ingredients in bowl.
Place meat in crockpot, pour over sauce and stir.
Cover and cook low heat 8 hours.
Serve with Faux Rice.
Difficult to produce nutritional counts as most of sauce is not used.
Total Sauce: 12 carb
Total Meat: 0 carbs
Someone tried this and found it way too salty - you might want to cut the soy sauce if you don't tolerate salt.

Pineapple Pork Stir Fry

Ingredients:
1 lb pork tenderloin
1 T olive oil
1 red pepper, cut in strips
1/2 cup white wine
1 tsp ginger
1 tbsp green chiles
1/8 tsp cinnamon
1 tbsp chopped fresh cilantro (used dried)
8 oz bamboo shoots
1/2 cup pineapple syrup*

Slice tenderloin and pound each slice flat.
Sauté in oil few minutes until done and remove from pan.
Sauté red pepper in little oil until crisp-tender.
Reduce heat; add in rest of ingredients.
Simmer until warm and serve sauce over pork.
Serves 3 @ carb 5, (NET carbs 3)

Pork with Orange Mustard Sauce

Ingredients:
1 lb pork tenderloin
1/2 cup green onions, sliced
1/3 cup sugar free orange syrup
1 1/2 tbsp soy sauce
1 1/2 tbsp Dijon
1/2 tsp garlic powder
1/4 tsp guar gum

Slice tenderloin into 3/4" slices and pound until thin.
Sauté pork slices in pan in oil for few minutes on each side until done.
Remove from pan.
Stir sauce ingredients together and pour into pan to heat.
Return pork to pan and spoon sauce over.
Serves 3 @ 2 carb (NET 1 carb)

Cauliflower and Ham Gratin

Ingredients:
1 lb frozen cauliflower, thawed
2 cups cooked ham, cubed
1/2 tsp ground nutmeg
1 cup crushed pork rinds
2 tbsp butter
2 tbsp shredded cheddar
1 recipe Creamy Cheese Sauce

Preheat oven 400.
Spray 11x7" baking dish and spread cauliflower.
Sprinkle with ham.
Make cheese sauce and pour over.
Cut butter and cheese into pork rinds until crumbly (I used food processor) and sprinkle on top.
Bake 25 minutes until bubbly.
Serves 4 @ 8 carb, 3 fiber (5 NET carbs), 472 Calories, 35 fat, 28 protein (includes cheese sauce)
This is very similar to, but even better than, the one on the left.

Osso Buco (Veal Shanks)

Ingredients:
4- 2 1/2" thick veal shanks (12 oz ea)
1/8 cup protein powder
2 T butter
2 T olive oil
1 cup finely chopped onion
2 minced garlic cloves
1 cup white wine
1/2 cup chicken broth
1/4 tsp rosemary

Heat oven to 325.
Coat shanks with flour.
Heat butter and oil in pan over med.
Heat.
Add shanks and brown 3-4 min per side.
Remove from pan.
Add onion and garlic and sauté 4-5 min until onion translucent.
Add wine, bring to gentle boil, scraping up browned bits.
Boil 5 min. until liquid reduced by half.
Add broth, rosemary, salt and pepper.
Arrange shanks in casserole with tight fitting lid and pour onion/wine mixture over.
Cover, bake 2 hours until meat tender.
Serves 4 @ 5 carb, (NET 4 carbs)

Beef Rollups

Ingredients:
2 lbs beef round meat, 1/4" thick
1/2 cup fresh basil, minced
2 oz roasted red peppers (jar)
1/4 cup Parmesan cheese
6 slices prosciutto-very thin
2 cloves garlic
1/4 cup onion, sliced
2 cups tomato sauce

Pound beef until very thin.
Sprinkle with salt and pepper.
Distribute cut up red peppers on each slice.
Put slice of proscuitto on top, then top with basil and Parmesan.
Roll tightly.
Heat little oil in pan and sauté garlic and onion.
Add steak rolls and brown on all sides.
Remove steak rolls and place in baking dish with garlic and onion.
Cover with tomato sauce.
Cover pan tightly with aluminum foil and bake at 300 for 1 1/2 hours.

Serves 4 @ 9 carbs (7 NET carbs)
These were so tender and very elegant.

Grilled Orange Glazed Steak

Ingredients:
1 lb filets
1/2 cup SF orange syrup
2 T Worcestershire sauce
2 cloves garlic, minced
1/2 tsp oregano flakes
1/4 tsp salt

Pierce steak on all sides with a fork.
Combine all ingredients in zip lock bag or shallow dish.
Marinate steak at least 6 hours or overnight, turning steak occasionally.
Grill, broil, or pan sauté.
Serves 4.
Only carbs come from Worcestershire and most of that is discarded with marinade.

Sumptuous Braised Pork Belly

Note: This recipe makes 6 servings of very tender, sumptuous pork. Good with very hot mustard and cooked chunks of daikon radish or cabbage. It is great cold with salad and a few cucumber slices. Total carbs 14.

The final simmering process of sake, sweetener, then soy is very unique to Japanese cooking, creating flavor-permeated meat. While the recipe has a couple of steps, it can be completed while your doing other things. It keeps well and is even better the next day. The ginger has a high carb count of 12.95 EC’s. It is not include it in the final total because it is not eaten. The count will also be lower if the sauce is not eaten.

Ingredients:
3 lbs. boneless pork belly
2 Tbsp. vegetable oil
1 cup milk
3 1/2 oz fresh ginger, peeled and thinly sliced
2 1/2 cups dashi or chicken stock
3/4 cup sake
3 Tbsp. Splenda
4 Tbsp. dark soy sauce
4 green onions

Cut the pork into 1 1/2-inch cubes.
Heat the oil in a large frying pan or wok and stir-fry the pork in batches until lightly browned.
Transfer the pork to a colander and pour boiling water over the pork to remove the oil.

Transfer the pork to a large pot.
Add the milk, half of the sliced ginger and enough water to comfortably cover the pork.
Bring to a boil, reduce to a simmer and cook, partially covered for 40 minutes.
Remove from the heat and suntill partially covered with a lid, let a very thin stream of cold tap water pour into the pot to cool the pork.
Let the water trickle into the pork for 20 minutes.
Drain the pork and remove the ginger.

Return the pork to the pot and add the remaining ginger, chicken stock and sake.
Bring to a boil and turn down to a simmer, partially covered with a lid. Simmer for 15 minutes.
Add the Splenda and cook for 15 minutes longer.
Add the soy and cook for 5 minutes.
Cut the green onions into 1-inch pieces, add to the pot and simmer for 2 minutes longer.

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