300 15-Minute Low-Carb Recipes (39 page)

Yield:
2 or 3 servings. Assuming 2 servings, each will have 11 grams of carbohydrates and 1 gram of fiber, for a total of 10 grams of usable carbs and 39 grams of protein.

The potassium content drops a bit, but you'll still get 479 milligrams.

Mediterranean Turkey Stir Fry

This dish is full of bright, glorious flavors!

1 1/2 pounds (680 g) boneless turkey tenderloin, sliced very thinly

3 to 4 tablespoons (45 to 60 ml) olive oil

1 medium onion, sliced

1 medium green pepper, cut into strips

1/4 cup (60 ml) dry white wine

1/4 cup (60 ml) lemon juice

1 can (2.25 ounces, or 70 g) sliced ripe olives, drained

2 teaspoons minced garlic or 4 cloves garlic, crushed

1 teaspoon dried oregano

2 teaspoons chicken bouillon concentrate Guar or xanthan

4 tablespoons (16 g) fresh chopped parsley

In a large skillet or wok, start stir-frying the turkey in the olive oil over high heat. When it's about half-done (half the pink is gone), add the onion and pepper. Continue stir-frying until all the pink is gone from the turkey.

Add the wine, lemon juice, olives, garlic, oregano, and bouillon and let the whole thing cook, stirring now and then, for another 3 to 4 minutes or until the vegetables are tender-crisp. Thicken the pan juices slightly with the guar or xanthan. Turn off the burner, stir in the parsley, and serve.

Yield:
4 servings, each with 8 grams of carbohydrates and 2 grams of fiber, for a total of 6 grams of usable carbs and 39 grams of protein.

Chicken Asparagus Stir-Fry

1 pound (455 g) asparagus

1 medium onion

8 ounces (225 g) canned sliced water chestnuts, drained

1/4 cup (60 ml) dry sherry

1/4 cup (60 ml) soy sauce

1 teaspoon minced garlic or 2 cloves garlic, crushed

1 1/2 pounds (680 g) boneless, skinless chicken breast, sliced into thin strips

1/4 cup (60 ml) oil

Guar or xanthan

Snap the ends off the asparagus where they break naturally and slice diagonally into 1/2-inch (1.3 cm) lengths. Slice the onion into thin half-rounds. Open the water chestnuts and drain them. Mix together the sherry, soy sauce, and garlic and have it sitting by the stove.

Heat the oil in a wok or large skillet over highest heat. Add the chicken and stir-fry for 2 to 3 minutes or until about half the pink is gone. Add the asparagus and onion and continue stir-frying until the chicken is cooked through.

Add the water chestnuts and the sherry mixture, stir to combine, and let the whole thing simmer for another 2 to 4 minutes or until the asparagus is bright green and tender-crisp. Thicken the juices just a little with the guar or xanthan and serve.

Yield:
4 or 5 servings. Assuming 4 servings, each will have 15 grams of carbohydrates and 3 grams of fiber, for a total of 12 grams of usable carbs and 41 grams of protein.

Ham and Beans Skillet

This is very down-home, which is often a good thing. My husband loves it. You can double this if you like, but your beans will take longer to microwave, possibly taking you a minute or two past the 15-minute mark. Even doubled, though, it's a good, fast supper!

6 ounces (170 g) cooked ham, cut into 1/2-inch (1.3 cm) cubes

1 tablespoon (14 g) butter or (15 ml) oil

2 cups (248 g) frozen cross-cut green beans

1 tablespoon (15 g) canned, crushed pineapple in juice

1 tablespoon (16 g) low-carbohydrate barbecue sauce

1/4 teaspoon grated gingerroot

1/2 teaspoon spicy brown mustard

Start to sauté the ham in the butter or oil over medium heat—you're just browning it a little. While that's happening, put the beans in a microwaveable casserole, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.

When the microwave goes “ding,” check that the beans are done; if they're not, stir them and give them another 2 to 3 minutes. When they're just tender, drain them and add them to the browned ham cubes in the skillet. Add the pineapple, barbecue sauce, gingerroot, and mustard and stir well. Let it cook for just a minute to blend the flavors and then serve.

Yield:
2 servings, each with 13 grams of carbohydrates and 4 grams of fiber, for a total of 9 grams of usable carbs and 19 grams of protein.

Ham-Cheddar-Spinach Skillet Supper

This includes just about everything my husband likes best. No wonder he gave it a 10!

10 ounces (280 g) frozen chopped spinach

1 tablespoon (14 g) butter

1/2 medium onion

1/2 pound (225 g) cooked ham, cut into 1/2-inch (1.3 cm) cubes

1 cup (58 g) shredded cheddar cheese

1/2 cup (120 ml) heavy cream

1 tablespoon (11 g) spicy brown mustard

3 hard-boiled eggs

Put your spinach in a microwaveable casserole with a lid, add a few tablespoons (45 to 60 ml) of water, and cover. Nuke on high according to package directions, probably 5 to 7 minutes.

Put your big, heavy skillet over medium heat and throw in the butter.

Chop your half an onion—you can use your food processor, but for just a half an onion I used a knife and a cutting board because I needed them to cube the ham anyway. Slosh the melting butter around in the skillet and throw in the onion.

Now cube your ham and throw it in the skillet, too. Stir it up with the onion.

If you didn't buy preshredded cheddar, shred some quick. Measure your cream, too.

Okay, microwave beeped; your spinach is done. Drain it well—press it to get out extra water—then dump it in the skillet. Stir the spinach up with the ham and onions. Now stir in the cheese and cream. Measure in the mustard and stir that in, too.

Bring the whole thing to a simmer, stirring occasionally, while you peel the eggs.

When the cheese is melted and the sauce is creamy, dish it up. Then slice a hard-boiled egg over each bowlful and serve. (You could grate or chop the eggs instead, if you find it easier; I just like the pretty circles of white and yellow on top.)

Yield:
3 servings, each with 572 calories, 45 grams fat, 33 grams protein, 10 grams carbohydrate, 3 grams dietary fiber, and 7 grams usable carb.

Poultry Hash

This is only a 15-minute recipe if you have leftover turkey or chicken in the house, but you'll be glad to have it that Monday after Thanksgiving when you've gone back to work and come home to find still more turkey needing to be used up! This tastes good made with the remains of a rotisseried chicken, too.

1/4 head cauliflower

1 medium turnip (a little bigger than a tennis ball)

1/2 medium onion, diced

1 tablespoon (14 g) butter

2 cups (28o g) diced leftover turkey or chicken

3/4 cup (175 ml) half-and-half

1/2 teaspoon chicken bouillon concentrate

1/2 teaspoon poultry seasoning

Guar or xanthan (optional)

Salt and pepper

Whack the cauliflower into a few big chunks and drop it into a food processor with the S-blade in place. Peel the turnip, whack it into quarters, and throw it in there, too. Pulse until everything's chopped to a medium consistency. Dump it into a microwaveable casserole with a lid, add a couple of tablespoons (28 ml) of water, cover it, and nuke it on High for 7 minutes.

Meanwhile, in a big, heavy skillet, start sautéing the onion in the butter over medium heat. While that sautés, dice the leftover fowl.

Add the turkey or chicken to the skillet and stir it into the onion. By now the cauliflower and turnip should be done; pull them out of the microwave, drain them, and add them to the skillet, too. Stir in the half-and-half, bouillon, and poultry seasoning, cover it, and let it simmer for just a minute or two to make sure everything is hot all the way through. Thicken it just a tad, if you like, with the guar or xanthan, salt and pepper to taste, and serve.

Yield:
3 servings, each with 8 grams of carbohydrates and 1 gram of fiber, for a total of 7 grams of usable carbs and 24 grams of protein.