Arborio Rice Pudding

ARBORIO RICE PUDDING

This is a great slow-cooked, unbaked rice pudding. It uses medium-grain white rice and s enriched with cream and cream cheese or another dairy product. Some folks like raisins or other chopped dried fruit in their rice pudding, but we like this one without. It is very good with fresh fruit, such as chopped strawberries or mangos, or a pool of raspberry sauce spooned over before you top it with some whipped cream.

MACHINE: Medium (6-cup) rice cooker; fuzzy logic only
CYCLE : Porridge
YIELD : Serves 6

¾ Arborio rice
4 cups milk
½ cup sugar
½ teaspoon salt
1 large egg, well beaten
¾ heavy cream or milk
3 tablespoons cream cheese, cut into chunks, or mascarpone, sour cream, or ricotta cheese
2 teaspoons pure vanilla extract
½ teaspoon freshly grated nutmeg or ground mace

1. Place the rice, milk, sugar, and salt in the rice cooker bowl; stir to combine. Close the cover and set for the Porridge cycle.
2. When the machine switches to Keep Warm cycle, briskly stir in the beaten egg, heavy cream, cream cheese, vanilla, and nutmeg with a wooden spoon. Close the cover and reset for a second Porridge cycle. Stir every 15 minutes until the desired consistency is reached. You can stop the cycle anytime for the first 15 minutes up to the end of the cycle, depending on how soft you like your pudding.
3. Let stand to cool slightly, then spoon into bowls. Or cool to room temperature, cover, and refrigerate for up to 2 days.

Source: The Ultimate Rice Cooker Cookbook

Old-Fashioned Rice Pudding

OLD-FASHIONED RICE PUDDING

Here is the quintessential rice pudding of everyone’s childhood. It is sweet and creamy, no fancy or exotic ingredients. Whole milk is best, but 2 percent works fine. It is slowly simmerd in the rice cooker and ready to eat as soon as it cools. Remember that rice pudding thickens considerably when chilled as the starch in the rice sets up.

MACHINE: Medium (6-cup) rice cooker; fuzzy logic only
CYCLE : Porridge
YIELD : Serves 6

2/3 cup medium-grain white rice, such as Arborio, Calrioso, or other California-grown rice
4 cups milk
1 large egg
1/3 cup sugar
1 teaspoon pure vanilla extract

Place the rice and milk in the rice cooker bowl; stir to combine. Close the cover and set for the Porridge cycle.
When the machine switches to the Keep Warm cycle, combine the egg, sugar, and vanilla in a small bowl and beat with a whisk. Open the rice cooker, spoon a few tablespoons of the rice milk into the egg mixture, and beat with a wooden spoon. Beating the rice milk constantly, pour the egg mixture into the rice cooker bowl. Stir for a minute to combine. Close the cover and reset for a second Porridge cycle. Stir every 15 to 20 minutes until the desired thickness is reached.
Pour the pudding into 6 custard cups or ramekins. Serve warm or let cool slighlty and refrigerate for at least 1 hour. When cold, cover with plastic wrap and store for up to 4 days.

Source: The Ultimate Rice Cooker Cookbook

Rice Pudding

RICE PUDDING

Anywhere in the world that there is rice, there is some sort of rice pudding. The use of leftover starch, such as rice or bread, as an ingredient in a sweet concoction is as old as cooking mush. It is important to note that different rices—long-grain, short-grain, medium-grain, brown, white, wild—all make different textured puddings. The different amounts of starch in the rices break down during the cooking process and, along with eggs, thicken the mixture. Long-grain rice has the least amount of starch, so recipes often call for short- and medium-grain rices such as Italian Arborio, Spanish Valencia, or Japanese glutinour rice to make a nice creamy pudding. Here we have included rice puddings made with apple juice and honey, as well as regular milk. Each has its own character and charm. Serve your rice puddings warm. As with regular rice, chilling hardens the starch in the rice kernel and you end up with a stiffer pudding after refrigeration.

Source: The Ultimate Rice Cooker Cookbook

Coconut Tapioca Pudding

COCONUT TAPIOCA PUDDING

We knew tapioca pudding from childhood as “fish eye pudding.” Here it is made with a twist, coconut milk instead of regular milk, just like it would be prepared in some place like Thailand. We like Cook’s Cookie vanilla extract; it is a combination of vanillas that is especially flowery and delicate in flavor. Canned coconut milk is available in Asian specialty markets. Coconut-based puddings are nice with some chopped tropical fruit, such as pineapple or mango, on top.

MACHINE: Medium (6-cup) rice cooker; fuzzy logic only
CYCLE : Porridge
YIELD : Serves 6

3¼ cups canned unsweetened coconut milk
¾ cup small pearl tapioca or quick-cooking tapioca
¾ cup sugar
1 large egg
Pinch of salt
2½ teaspoons pure vanilla extract, preferably Tahitian

Place the coconut milk, tapioca, sugar, egg, and salt in the rice cooker bowl; stir to combine. Close the cover and set for Porridge cycle. Open the cover and stir about every 20 minutes for a few seconds, the close the cover.
When the machine switches to the Keep Warm cycle, remove the bowl from the cooker and stir in the vanilla. Pour the pudding into a large bowl or individual dessert dishes. Let cool. Serve warm, if desired, or refrigerate, covered with plastic wrap.

Source: The Ultimate Rice Cooker Cookbook

Tapioca Pudding

TAPIOCA PUDDING

This pudding uses the whole pearl tapioca, a food that most Western cooks have never used, but it is a staple in tropical countries where flour would clump and spoil in short order. The flavor of this made-from-scratch pudding trounces that of ready-made or packaged tapioca mixes. If desired, fold in fresh or frozen berries, sliced peaches or mangos, poached pears, or other fruit, and top with whipped cream.

MACHINE: Medium (6-cup) rice cooker; fuzzy logic only
CYCLE : Porridge
YIELD : Serves 3 to 4

3 tablespoons small pearl tapioca (not minute or instant tapioca)

2 cups milk (lowfat or nonfat is fine)
1 large egg
½ cup sugar
Pinch of salt
1 teaspoon pure vanilla extract

Place the tapioca in the rice cooker bowl. In a 4-cup measuring cup or small bowl, whisk together the milk, egg, sugar, and salt. Pour the milk mixture over the tapioca; stri to combine. Close the cover and set for the Porridge cycle.
When the machine switches to the Keep Warm cycle, remove the bowl from the cooker and stir in te vanilla. Pour the pudding into a large bowl or individual dessert dishes. Let cool. Serve warm, if desired, or refrigerate, covered with plastic wrap.

Source: The Ultimate Rice Cooker Cookbook

Tapioca

T A P I O C A
Real old-fashiones tapioca pudding made from pearl tapioca, the whole pellets of dried cassava root, is a nuisance to make on the stove—such as nuisance, in fact, that it is hardly ever made from scratch anymore. There are recipes for it in early colonial cookbooks that call for hours of soaking and then cooking in sugar and wine. But now, tapioca becomes a simple one-step process that yields a delicious, creamy, nutritious dessert. Whole pearl tapioca can come in really large or small shapes. We prefer the small pearl tapioca (which is ground into smaller pellets), since it works much like quick-cooking minute tapioca by cooking a lot faster. These products are no the same as instant tapioca, which is what is used in presweetened mixes.

Source: The Ultimate Rice Cooker Cookbook

Sweet Puddings and Fruit Desserts

Sweet Puddings and Fruit DESSERTS

While we often think of rice as just a dinner side dish or in rice pudding for dessert, rice is so beloved that an old-fashioned dessert of European royalty was to eat freshly steamed plain long-grain rice with spoonfuls of cherry or strawberry preserves and whipped cream or sour cream on top.

The Porridge cycle on the fuzzy logic machines, with its gentle, even heat source, makes beautiful, creamy, sweet dessert puddings such as tapioca and rice pudding, delightful desserts that have starch at their heart. It also make lovely fruit desserts such as applesauce, compotes, and poached fruit. This is pure comfort food, softly cooked, warm, sweet. These are not elaborate desserts, just soothing simplicity. The Porridge cycle is essential to the success of these recipes. Please note that these recipes cannot be made in the on/off machines, because the heat is just too high.
One additional caution: In some types of fuzzy-logic rice cookers, milk-based puddings will boil over, even when using the porridge cycle. Please keep an eye on your cooker the first time you make a milk-based tapioca or rice pudding. If the liquid boils over, shut off the machine immediately (You can finish cooking the dish in a saucepan on the stovetop).

Source: The Ultimate Rice Cooker Cookbook

How a Low Carb Diet Can Help

HOW A LOW-CARB DIET CAN HELP
Carbohydrates are the main source of energy in our diets, with fats the second most important, so if you want to lose weight, reducing the intak e of carbohydrates is a good way to do it. However, cutting them out altogether is neither sensible nor practical, because you will also be cutting out important nutrients. It is also unwise to embark on a drastic reduction of carbohydrates all at once. If you introduce this new eating pattern gradually, you will not encounter the mood swings or hunger pangs that so often go with attempts to diet and usually result in failure.

While it is true that taking in more energy than is expended is the reason why fat accumulates in the body, individual metabolism also plays a part and some people are simply more intolerant to carbihydrates than others. Pay attention to your body and repsond to its particular needs.

Previously, the most difficult aspect of a low-carbohydrate diet was deciding what to eat, not what to leave out. This is because much of the variety in our “normal” melas is derived from incorpoarting carbohydrates. Who wants a burger without a bun or steak without chips?

For many, a low-carbohydrate diet is a lifetime choice, used to maintain their optimum weight, while others find it a quick way to shed a few pounds before a vacation. The choice is personal, but if you return to higher-carbohydrate meals, you are likely to regain weight.

Source : Time to cook low carb

ENERGY AND BODY WEIGHT
The body needs energy to function. It obtains this from food consumed, and the amount of energy you require depends on a number of factors. It is obvious that an athelete requires more input than an office worker, but age is also a consideration because the metabolism begins to slow down from about the age of 30. Body type also affects energy requirements. Energy is measured as calories. Many of the calories consumed are used quite quickly for everyday activities. The energy that is not used is converted by the body to be stored in the muscles or as fat—if you consume more calories than you use, you will build up a store of fat,

The following is a guide to the approximate daily calories at different stages in life:
Boys and Girls—1800—2220 calories per day

Adults who exercise/have physical jobs
Men—2850 calories per day
Women—2150 calories per day

Adults who do not exercise/have sedentary jobs
Men—2400 calories per day

Women—2000 calories per day

Over 50s
Men—2200 calories per day
Women—1850 calories per day

What are Carbohydrates?

WHAT ARE CARBOHYDRATES?
The name of this food group derives from the chemical elements it contains—carbon, hydrogen, and oxygen—which form compounds such as starch and sugars. When these are eaten, the body breaks them down to release energy. They are found in a wide variety of foods, including grains, cereals, potatoes, dried peas and beans, and many popular snacks. Carbohydrates are comfort foods, making us feel full and satisfied.

They are found in a wide variety of foods, including grains, cereals, potatoes, dried peas and beans, and many popular snacks. Carbohydrates are comfort foods, making us feel full and satisified.
There is a second type of carbohydrate that our bodies cannot digest, usually called dietary fiber. It contributes to the feeling of fullness after a meal and helps to regulate the digestive system, but the body cannot break it down to release energy. It is found in wheat bran, fruit, dried beans, peas, and lentils, nuts, and leafy green vegetables.

Source : Time to Cook Low Carb

A Healthy diet

What constitutes a healthy diet?

In one way, the answer to this question is very starightforward, while in another, it is almost impossible. It is true that a balanced intake of all the various food groups—carbohydrates, proteins, and fats—in their appropriate proportions is the ideal that nutritionists encourage us to aim for. However, this raises a number of questions: where we are starting from, how old we are, what kind of lives we lead, whether we are men or women, and even how to estimate a “balanced intake” and “appropriate proportions.” For various reasons, many of us have allowed the extra weight to creep on and have developed eating patterns that do our bodies no favors. A low-carbohydrate diet is one very successful way of tackling these sorts of problems.

Source : Time to Cook Low Carb

Spinach & Herb Frittata

Low Carb Recipes
SPINACH & HERB FRITTATA
If you find the prospect of turning over a Spanish tortilla daunting, try this Italian version of a flat omelet, which finishes cooking under a broiler.

INGREDIENTS
4 tbsp olive oil
6 large eggs
9 oz / 250 g young spinach leaves, any coarse stems removed, rinsed
6 large eggs
3 tbsp finely chopped mixed fresh herbs, such as flat-leaf parsley, thyme, and cilantro
2 tbsp freshly grated Parmesan cheese, plus extra for garnishing
salt and pepper
fresh flat-leaf parsley sprigs, to garnish
mixed salad greens, to serve

1. Heat a 10-inch/25-cm nonstick skillet with a flameproof handle. Add the olive oil and heat. Add the scallions and cook for 2 minutes.
2. Add the spinach and cook until it just wilts.
3. Beat the eggs in a large bowl and season to taste with salt and pepper. Using a slotted spoon, transfer the spinach and onions to the bowl of eggs and stir in the herbs. Pour the excess oil left in the pan into a heatproof pitcher, the scrape off the crusty bits from the bottom of the pan.
4. Reheat the pan. Add 2 tablespoons of the reserved oil. Pour in the egg mixture, smoothing it into an even layer. Cook, shaking the pan occasionally, for 6 minutes, or until the bottom is set when you lift up the side with a spatula. Preheat the broiler.
5. Sprinkle the top of frittata with the Parmesan cheese, then place under the hot broiler and cook for 3 minutes, or until the excess liquid is set and the cheese is golden.
6. Remove from the heat and slide the frittata onto a serving plate. Let stand for at least 5 minutes before cutting and garnishing with extra Parmesab and parsley. Serve with a mixed salad.

Nutritional Information
Calories 145
Protein 8g
Carbohydrate 1g
Sugars 0g
Fat 12g
Saturates 13g

Source : Time to cook low carb

Thai Shrimp Curry

Low Carb Recipes

THAI SHRIMP CURRY
Thai cooking is renowned for its subtle blending of aromatic spices and this mouthwatering curry is no exception.

INGREDIENTS
1 lb / 450 g raw jumbo shrimp
2 tbsp peanut oil
2 tbsp Thai green curry paste
4 kaffir lime leaves, shredded
1 lemon grass stalk, chopped
1 cup coconut milk
2 tbsp Thai fish sauce
½ cucumber, seeded and cut into thin sticks
12 fresh basil leaves, plus extra to garnish
2 fresh green chilies, sliced

1. Shell and devein the shrimp. Heat the peanut oil in a preheated wok or heavy-bottom skillet. Add the curry paste and cook over medium heat for 1 minute, or until it is bubbling and releases its aroma.
2. Add the shrimp, lime leaves, and lemon grass and stir-fry for 2 minutes, or until the shrimp have turned pink.
3. Stir in the coconut milk and bring to a boil, then reduce the heat and simmer, stirring occasionally, for 5 minutes. Stir in the fish sauce, cucumber, and basil. Transfer to a warmed serving dish. Scatter over the chili slices, garnish with fresh basil leaves, and serve.

Nutritional Information
Calories 150
Protein 11g
Carbohydrate 6g
Sugars 4g
Fat 9g
Saturates 1g

COOK’S TIP
Three types of basil are used in Thailand: hairy (bai mangluk), sweet (bai horapa), and Thai or holy basil (bai grapao). They are all more strongly flavored than Western basil.

Source : Time to cook low carb

Beef Kabobs

Low Carb Recipes

BEEF KABOBS
This simple dish tastes wonderful and would make a delicious treat for any occasion. It would also be ideal for a barbecue party.

INGREDIENTS
8 scallions
1 lb 9 oz/700 g rump steak, cut into cubes
8 cherry tomatoes, halved
1 tbsp whole grain mustard
1 tsp Worcestershire sauce
½ tsp balsamic vinegar
4 tbsp sunflower-seed oil
salt and pepper

1. Preheat the broiler to medium. Cut the scallions into 4-5-inch/10-13-cm lengths and halve lengthwise. Thread the steak cubes, scallion lengths, and cherry tomato halves alternately onto 4 metal or presoaked wooden skewers. Arrange them on the broiler rack.
2. Mix the mustard, Worcestershire sauce, and vinegar together in a small bowl. Whisk in the sunflower-seed oil and season to taste with salt and pepper.
3. Brush the kabobs with the flavores oil and cook under the hot broiler for 4 minutes. Turn over, brush with the flavored oil again, and cook for 4 minutes. Transfer to a large serving plate and serve immediately.

Nutritional Information
Calories 335
Protein 40g
Carbohydrate 2g
Sugars 2g
Fat 19g
Saturates 4g

COOK’S TIP
It is quicker to use metal skewers as wooden ones need to be soakes in warm water for 30 minutes before using to prevent them burning while cooking. If using metal ones, use oven mitts to pick them up as they will be hot.

Source : Time to cook low carb

Turkey Breasts with Orange Sauce

Low Carb Recipes

TURKEY BREASTS WITH ORANGE SAUCE
This is a fragrant, summery dish that needs nothing more than a crisp salad to make a light supper.

INGREDIENTS
4 turkey breast steaks, about 5 oz/140 g each
4 tbsp butter
2 tbsp olive oil
6 tbsp chicken stock
3-4 tbsp orange juice
1 tbsp chopped fresh chervil
salt and pepper

TO GARNISH
Orange slices
Fresh chervil sprigs

1. Place each turkey breast steak in turn between 2 sheets of plastic wrap and beat with the side of a rolling pin or the flat surface of a meat mallet until ¼ inch/5 mm thick. Season to taste with salt and pepper.
2. Melt half the butter with the olive oil in a large grill pan. Add half the turkey steaks and cook over high heat, turning once, for 3-4 minutes, or until lightly browned on both sides. Remove from the pan, add the remaining turkey steaks, and cook in the same way. Keep warm.
3. Pour the chicken stock into the pan and bring to a boil, stirring and scraping up any sediment from the bottom of the pan. Add 3 tablespoons of the orage juice, the remaining butter, and the chervil, then reduce the heat to a simmer.
4. Return all the turkey steaks, with any meat juices, to the pan. Simmer gently for 1 minute on each side. Taste and adjust the seasoning, adding more orange juice if necessary. Serve immediately, garnished with orange slice and chervil sprigs.

Nutritional Information
Calories 300
Protein 34g
Carbohydrate 1g
Sugars 1g
Fat 18g
Saturates 9g


COOK’S TIP
Blood oranges are a good choice for this dish, as they are very juicy and have a sharp edge to their flavor. If you cannot find blood oranges, use ordinary ones instead.

Source : Time to cook low carb

Thai Fish Cakes

Low Carb Recipes
THAI FISH CAKES
These little fish cakes are very popular as street food in Thailand and also make a perfect appetizer with a spicy peanut dip.

INGREDIENTS
12 oz / 350 g white fish fillet, such as cod or haddock, skinned
1 tbsp Thai fish sauce
2 tsp Thai red curry paste
1 tbsp lime juice
1 garlic clove, crushed
4 dried kaffir lime leaves, crumbled
1 egg white
3 tbsp chopped cilantro
vegetable oil, for pan-frying
salad greens, to serve

PEANUT DIP
1 small fersh red chili
1 tbsp light soy sauce
1 tbsp lime juice
1 tbsp brown sugar
3 tbsp chunky peanut butter
4 tbsp coconut milk
salt and pepper
snipped fresh chives, to garnish

1. Place the fish fillet in a food processor with the fish sauce, curry paste, lime juice, garlic, lime leaves, and egg white and process until a smooth paste forms.
2. Add the chopped cilantro and quickly process again until mixed. Divide the mixture into 8-10 pieces and roll into balls between the palms of your hands, then flatten to make small round patties and reserve.
1. To make the dip, halve and seed the chili, then chop finely. Place in a small pan with the soy sauce, lime juice, sugar, peanut butter, and coconut milk and heat gently, stirring constantly, until thoroughly blended. Adjust the seasonin, adding more lime juice or sugar to taste.
2. Heat the vegetable oil in a skillet and fry the fish cakes in batches for 3-4 minutes on each sie until golden brown. Drain on paper towels and serve hot on a bed of salad greens with the peanut dip, garnished with chives.

Nutritional Information
Calories 205
Protein 17g
Carbohydrate 7g
Sugars 6g

Fat 12g
Saturates 2g

Source : Time to cook low carb

Eggplants with Tsatziki

Low Carb Recipes
EGGPLANTS WITH TSATZIKI
This makes a delicious appetizer for a summer barbecue lunch or can be served as part of a vegetarian barbecue meze with other crudités, dips, and salads of your choice.

INGREDIENTS
2 tbsp olive oil
2 eggplants, thinly sliced

TSATZIKI
½ cucumber
generous ¾ cup strained plain yogurt
4 scallions, finely chopped
1 garlic clove, finely chopped
3 tbsp chopped fresh mint
salt and pepper
1 fresh mint sprig, to garnish

Preheat the grill. To make the tsatziki, finely chop the cucumber. Place the yogurt in a bowl and beat well until smooth. Stir in the cucumber, scallions, garlic, and mint. Season to taste with salt and pepper. Transfer to a small serving bowl, cover with plastic wrap, and let chill in the refrigerator until required.
Season the olive oil with salt and pepper, then brush the eggplant slices with the oil.
Cook the eggplants over hot coals for 5 minutes on each side, brushing with more olive oil, if necessary. Transfer to a large serving plate and serve immediately with the tsatziki, garnished with a mint sprig.

Nutritional Information
Calories 137
Protein 5g
Carbohydrate 5g
Sugars 5g
Fat 11g
Saturates 4g

COOK’S TIP
An alternative dip to serve with the eggplants can be made by blending 1¼ cups sour cream with 2 crushed garlic cloves. Season with salt and pepper and chill before serving.

Source : Time to cook low carb

Griddled Squid

Low Carb Recipes

GRIDDLED SQUID
This recipe works best with delicate baby squid, but if you can obtain only larger squid, slice the bodies into thick rings and cut the tentacles in half before you begin cooking.

INGREDIENTS
1 lb / 450 g baby squid
1 tbsp olive oil
1 bunch of fresh parslye, finely chopped
4 garlic cloves, crushed
1 tbsp grated lemon rind
1 tbsp lemon juice
salt and pepper
fresh flat-leaf parsley sprigs, to garnish

To prepare each squid, pull the pouch and tentacles apart, then remove the remaining innards from the pouch. Slice the tentacles away from the head and discard the head. Rinse the pouch and tentacles under cold running water.
Heat a grill pan and brush with olive oil. Add the squid pouches and tentacles and cook over medium heat, turning and brushing with more oil occasionally, for 5-10 minutes, or until golden brown. Divide between 4 serving plates.
Place the chopped parsley, garlic, and lemon rind in a small bowl and stir to mix. Sprinkle the lemon juice over the squid and season to taste with salt and pepper. Sprinkle the parsley mixture over the squid, garnish with parslye sprigs, and serve warm.

Nutritional Information
Calories 137
Protein 18g
Carbohydrate 1g
Sugars 0g
Fat 7g
Saturates 1g

COOK’S TIP
If you don’t want to use a grill pan for this dish, you can also cook the squid under a preheated hot broiler, turning frequently and brushing with olive oil.

Source : Time to cook low carb

Lamb with Oyster Sauce

Low Carb Recipes

LAMB WITH OYSTER SAUCE
This really is a speedy dish, lamb leg steaks being perfect for the short cooking time.

INGREDIENTS
1 lb / 450 g lamb leg steaks
1 tsp ground Scehuan peppercorns
1 tbsp peanut oil
2 garlic cloves
8 scallions
2 tbsp dark soy sauce
6 tbsp oyster sauce
6 oz / 175g Napa cabbage

Using a sharp knife, remove any excess fat from the lamb. Slice the lamb into thin strips and place in a bowl.
Sprinkle the ground Szechuan peppercorns over the meat and toss together until well combined.
Heat the peanut oil in a preheated wok or large, heavy-bottom skillet.
Add the lamb to the wok and stri-fry for 5 minutes.
Meanwhile, crush the garlic cloves in a mortar with a pestle or with a garlic crusher and slice the scallions. Add the garlic and scallions to the wok together with the soy sauce and stri-fry for 2 minutes.
Add the osyter sauce and Napa cabbgae and stir-fry for an additional 2 minutes, or until the leaves have wilted and the juices are bubbling.
Transfer the stir-fry to warmed serving bowls and serve hot.

Nutritional Information
Calories 243
Protein 26g
Carbohydrate 3g
Sugars 0.4g
Fat 14g
Saturates 5g

COOK’S TIP
Oyster sauce is made from oysters, which are cooked in brine and soy sauce. Sold in bottles, it will keep in the refrigerator for months.


Source : Time to cook low carb

Chicken & Chipotle Soup

Low Carb Recipes

CHICKEN & CHIPOTLE SOUP
This soup evolved from the foodstalls that line the streets of Tlalpan, a suburb of Mexico City; avocado, chicken, and chilies make it special

INGREDIENTS
6 cups chicken stock
2-3 garlic cloves, finely chopped
1-2 chipotle chilies, cut into very thin strips (see Cook’s Tip)
1 avocado
lime or lemon juice, for tossing
3-5 scallions, thinly sliced
12-14 oz/350-400 g skinless, boneless cooked chicken breast, torn or cut into shreds or thin strips
2 tbsp chopped cilantro
1 lime, cut into wedges, to serve

Place the chicken stock in a pan with the garlic and chipotle chilies and bring to a boil.
Meanwhile, cut the avocado in half lengthwise, then remove and discard the pit and skin. Dice the flesh and toss in lime juice to prevent the flesh turning brown.
Arrange the scallions, chicken, avocado, and cilantro in the bottom of 4 individual soup bowls or in a large soup tureen.
Ladle the hot stock into the bowls and serve with lime wedges.

Nutritional Information
Calories 216
Protein 28g
Carbohydrate 2g
Sugars 1g
Fat 11g
Saturates 2g

COOK’S TIP
Chipotle chilies are smoked and dried jalapeno chilies and are available canned or dried. They add a distinctive smoky flavor to dishes and are very hot. Drain canned chipotles before using. Dried chipotle chilies need to be reconstituted before using.

Source : Time to cook low carb

Spinach and Garlic Salad

Low Carb Recipes

SPINACH AND GARLIC SALAD
This robust salad goes especially well with pasta dishes. Roasting the garlic gives it a deliciously swet flavor. This dish is suitable for both vegetarians and vegans.

INGREDIENTS
12 garlic cloves, unpeeled
4 tbsp olive oil
1 lb/ 450 g fresh baby spinach leaves
½ cup chopped walnuts or pine nuts
2 tbsp lemon juice
salt and pepper

Preheat the oven to 375°F/190°C. Place the garlic cloves in an ovenproof dish, add 2 tablespoons of the olive oil, and toss to coat. Roast in the preheated oven for 15 minutes.
Transfer the garlic and olive oil to a large salad bowl. Add the spinach leaves, chopped walnuts, lemon juice, and remaining olive oil. Toss well to coat and season to taste with salt and pepper.
Transfer the salad to individual dishes and serve immediately, while the garlic is still warm. Diners can squeeze the softened garlic out of the skins at the table.

Nutritional Information
Calories 228
Protein 6g
Carbohydrate 3g
Sugars 2g
Fat 21g
Saturates 2g

VARIATION
Substitute young sorrel leaves for the baby spinach leaves to give this salad a delicious, lemonly flavor.

Source : Time to cook low carb

Eight Jewel Vegetables

Low Carb Recipes

EIGHT JEWEL VEGETABLES
This recipe as the title suggests, is a colorful mixture of eight vegetbales, cooked in a black bean and soy sauce.

INGREDIENTS
2 tbsp peanut oil
6 scallions, sliced
3 garlic cloves, crushed
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 fresh red chilli, seeded and sliced
2 tbsp chopped water chestnuts
1 zucchini, chopped
4½ oz / 125g oyster mushrooms
3 tbsp black bean sauce
2 tsp Chinese rice wine or dry sherry
4 tbsp dark soy sauce
1 tsp brown sugar
2 tbsp water
1 tsp sesame oil

Heat the peanut oil in a preheated wok or large skillet until it is almost smoking.
Reduce the ehat slightly, add the scallions and garlic, and stir-fry for 30 seconds.
Add the bell peppers, chili, water chestnuts, and zucchini to the wok and stir-fry for 2-3 minutes, or until the vegetbales are just beginning to soften.
Add the oyster mushrooms, black bean sauce, rice wine, soy sauce, sugar and water to the wok and stri-fry for an additional 4 minute.
Sprinkle the stir-fry with sesame oil and serve immediately.

Nutritional Information
Calories 110
Protein 4g
Carbohydrate 7g
Sugars 3g
Fat 8g
Saturates 1g

Source : Time to cook low carb

Fluffy Shrimp Omelet

Low Carb Recipes
FLUFFY SHRIMP OMELET
Having a rich protein source suh as shrimp for breakfast sets up the day for stable blood sugar and energy release.

INGREDIENTS
4oz/ 115g cooked shelles shrimp, thawed if frozen
4 scallions, chopped
2 oz / 55g zucchini, grated
4 eggs, separated
fews dashes of Tabasco sauce, to taste
3 tbsp milk
1 tbsp sunflower-seed or olive oil
1 oz/ 25g sharp Cheddar cheese, grated
salt and pepper

Pat the shrimp dry with paper towels, then mix with the scallions and zucchini in a bowl and reserve.
Using a fork, beat the egg yolks with the Tabasco sauce, milk, and salt and pepper to taste in a separate bowl.
Whisk the egg whites in a large bowl until stiff, then gently stir the egg yolk mixture into the egg whites, taking care not to over-mix.
Heat the sunflower-seed oil in a large, nonstick skillet and, when hot, pour in the egg mixture. Cook over low heat for 4-6 minutes, or until lighhtly set. Preheat the broiler.
Spoon the shrimp mixture on top of the eggs and sprinkle with the cheese. Cook under the hot broiler for 2-3 minutes, or until set and the top is golden brown. Cut into wedges and serve immediately.

Nutritional Information
Calories 157
Protein 12g
Carbohydrate 3.2g
Sugars 2.3g
Fat 11g
Saturates 3.5g


Source : Time to cook low carb

Glazed Pineapple Slices

Low Carb Recipes
GLAZED PINEAPPLE SLICES
A very simple dessert to make when you are short of time. These pineapple slices are particularly delicious served with either a spoonful of vanilla ice cream or fruit sherbet.

INGREDIENTS
1 pineapple
3 tbsp honey
4 oz/115 g butter, melted
fresh mint sprigs, to decorate

SERVING SUGGESTIONS
Fruit sherbet
Sour cream
Whipped cream
Ice cream

Peel and core the pineapple. Cut into thick slices, about 1 inch/2.5cm wide.
Preheat a grill pan over medium heat. Meanwhile, heat the honey in a small pan over medium heat, or in the microwave, until it is liquid.
Brush both sides of the pineapple slices with the melted butter. Place on the grill pan and cook for 2 minutes on each side, brushing with honey before and after turning so that both sides are well coated and sticky.
Remove the hot pineapple from the pan and divide between serving plates. Decorate with mint sprigs and serve with a scopp of sherbet, sour cream, whipped cream, or ice cream.

Nutritional Information
Calories 313
Protein 1g
Carbohydrate 26g
Sugars 26g
Fat 24g
Saturates 16g

Source : Time to cook low carb

Celery with Olive Cheese Filling

Low Carb Recipes

CELERY WITH OLIVE CHEESE FILLING
These filled celery stalks are simple to prepare and make an ideal snack or lunch if you do not have a lot of time.

INGREDIENTS
12 celery stalks
1 cup cream cheese
1/3 cup black or green olives, pitted and finely chopped
2oz/55 g pimiento, finely chopped
2 scallions, finely chopped
1 tbsp finely chopped fresh parsley
2 tsp Tabasco or hot pepper sauce (optional)

Trim the celery stalks, removing all the leaves and any rough strings.
Beat the cream cheese in a mixing bowl until soft and smooth. Add all the other ingredients and mix well.Spoon or pipe the cream cheese mixture into the celery stalks. Cut the stalks into 2-inch/5-cm pieces and arrange on an attractive serving dish.

Nutritional Information
Calories 224
Protein 3g
Carbohydrate 2g
Sugars 2g
Fat 29g
Saturates 17g

Source : Time to cook low carb

Spicy Chicken Salad

Low Carb Recipes
SPICY CHICKEN SALAD
This is an excellent recipe for leftover roast chicken. Add the dressing just before serving, so that the spinach retains its crispness.

INGREDIENTS
8 oz/225g young spinach leaves
3 celery stalks, thinly sliced
½ cucumber, thinly sliced
2 scallions, thinly sliced
3 tbsp chopped fresh parsley
12 oz / 350 g boneless, lean roast chicken, thinly sliced
smoked almonds, to garnish (optional)

DRESSING
1-inch/2.5-cm piece fresh gingerroot, finely grated
3 tbsp olive oil
1 tbsp white wine vinegar
1 tbsp clear honey
½ tsp ground cinnamon
salt and pepper


Thoroughly wash the spinach leaves and pat dry on paper towels.
Place the spinach in a large bowl, then add the celery, cucumber, scallions, and parsley and toss well.
Transfer the salad ingredients to serving plates and arrange the chicken on top.
To make the dressing, place the grated ginger, olive oil, vinegar, honey, and cinnamon in a screw-top jar and shake well to mix. Season to taste with salt and pepper.
Pour the dressing over the salad. Scatter a few smoked almonds over the salad to garnish, if using.

Nutritional Information
Calories 225
Protein 25g
Carbohydrate 4g
Sugars 4g
Fat 12g
Saturates 2g

COOK’S TIP
For extra color, add some cherry tomatoes and some thin strips of red and yellow bell peppers and garnish with a little grated carrot.

Source : Time to Cook Low Carb

Anchovy & Olive Salad

Low Carb Recipes
ANCHOVY & OLIVE SALAD
To save time, buy olives that are already pitted, but if they are stored in brine, make sure they are rinsed thoroughly before using.

INGREDIENTS
Large handful mixed lettuce leaves
20 black olives
12 cherry tomatoes
1 tbsp chopped fresh oregano
6 canned anchovy fillets, drained

DRESSING
4 tbsp extra virgin olive oil
1 tbsp white wine vinegar
1 tbsp lemon juice
1 tbsp chopped fresh flat-leaf parsley
salt and pepper
lemon wedges, to garnish

To make the dressing, place all the ingredients in a small bowl, season to taste with salt and pepper, and stir together well.
To assemble the salad, arrange the lettuce leaves in a serving dish. Pit and halve the olives, halve the cherry tomatoes, then scatter the olives and tomatoes on top of the lettuce leaves with the oregano. Thinly slice the anchovies and add to the salad. Drizzle over the dressing. Serve on individual plates garnished with lemon wedges.

Nutritional Information
Calories 152
Protein 2g
Carbohydrate 2g
Sugars 2g
Fat 1 5g
Saturates 2g

Source : Time to cook low carb

Shrimp Cocktail

Low Carb Recipes
SHRIMP COCKTAIL
This classic appetizer will impress your guests whatever the occasion. If using frozen shrimp, make sure they are completely thawed before you begin.

INGREDIENTS
1 avocado
1 tbsp lemon juice
1 lb 2oz/500 g cooked shelled shrimp, thawed if frozen
fresh green lettuce leaves

DRESSING
1 egg
2 tsp sherry vinegar
½ tsp mustard
dash of Worcestershire sauce
pinch of salt
1¼ cups sunflower-seed oil
generous 1/3 cup tomato ketchup

TO GARNISH
Pinch of paprika
Strips of lemon zest
4 whole cooked shrimp (optional)


To make the dressing, break the egg into a food processor. Add the vinegar, mustard, Worcestershire sauce, and salt and process for 15 seconds. While the motor is still running, slowly pour the sunflower-seed oil through the feeder tube until thoroughly incorporated. Transfer the dressing to a large bowl, then stir in the tomato ketchup. Cover with plastic wrap and let chill in the refrigerator until required.
Cut the avocado in half lenghtwise, then remove and discard the pit and skin. Cut the flesh into slices, then brush the slices with lemon juice to prevent discoloration.
To assemble the salad, take the dressing from the refrigerator, add the avocado and shrimp, and stir gently until coated.
Divide the lettuce leaves between large individual serving glasses or bowl. Fill each one with shrimp, then garnish with paprika and lemon zest strips. If using whole shrimp, hang a whole cooked shrimp on the rim of each glass or bowl. Serve immediately.

Nutritional Information
Calories 667
Protein 14g
Carbohydrate 8g
Sugars 8 g
Fat 65g
Saturates 9g

Source : Time to cook low carb

Guacamole

10 minutes to cook
All the planning and calorie counting has been done for you, so all you need to do to create delicious, low-carbohydrate meals in 10 minutes for your friends and family to enjoy is to organize your ingredients and equipment before you begin.

Low Carb Recipes
GUACAMOLE
Serve this ever-popular Mexican avocado dip with a range of crisp vegetable crudités. A spoonful placed on plain broiled steak also makes a wonderful garnish.

INGREDIENTS
3 avocados
2 tbsp lime juice
1 tbsp sour cream
1 tbsp olive oil
½ tsp cayenne pepper
3 scallions, finely chopped
2 garlic cloves, finely chopped
salt
crudités, to serve

Cut the avocados in half lenghtwise and remove the pit, then scoop the flesh into a bowl. Add the lime juice and mash coarsely with a fork.
Add the sour cream, olive oil, cayenne pepper, scallions, and garlic and season to taste with salt. Mash until well blended, but do not make the mixture completely smooth.
Transfer the guacamole to a serving bowl and serve immediately with crudités.

COOK’S TIP
If you are not using guacamole immediately, cover tightly with plastic wrap and let chill in the refrigerator for up to 2 hours.

Nutritional Information
Calorie 245
Protein 3g
Carbohydrate 3g
Sugars 1g
Fat 25g
Saturates 6g

Source : Time to cook low carb