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Recipes and Grocery List – Week 2

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MondayMushrooms, Brandy, and Mascarpone Baked Salmon

For 4 servings, you will need:

  • 4 salmon fillets, or about 1.5 pounds of salmon
  • Olive oil (2 tablespoons)
  • 1 large onion
  • 1 fennel bulb (you will use half, so you might have it saved in your fridge if you made the Shrimp-and-Cream Cheese Stuffed Zucchini from last week’s)
  • 12 oz portabella mushrooms
  • Brandy (½ cup)
  • Tarragon (2 tablespoons)
  • Scallions (2 tablespoons)
  • Mascarpone cheese (1/2 cup)

Tips:

This dish has only about 5 grams of carbohydrates per serving, and it is absolutely delicious! If you want a side to soak in the sauce, you should use spaghetti squash. On Monday, you will see in the blog that I recommend couscous as a side for this salmon, but to stick with the low-carb lifestyle you should use a side dish low in carbohydrates too, and spaghetti squash will be just perfect!

TuesdayChicken Legs with Beer

For 8 servings, you will need:

  • 2 pounds of chicken legs
  • 1 package of onion soup
  • 1 can of beer (use the low carb kind)
  • 3 garlic cloves
  • Rosemary (2 sprigs)
  • 6 oz mushrooms
  • Brandy (1/2 cup)
  • Green onions (1/2 cup)
  • Olive oil (about 2 tablespoons)

Tips:

In the blog I recommend the Chicken Legs with Beer to be served with the Roasted Cauliflower, you can definitely do that because that is also a low-carb side dish. Other great sides for this dish would be sauté broccoli with garlic, or roasted asparagus.

WednesdayFlounder with Coconut Milk, Cream Cheese, and Imitation Crab Meat (use fat free cream cheese and 4 oz of imitation crab meat instead of the 8 oz in the original.

For 4 servings, you will need:

  • Coconut milk (1 cup)
  • 4 oz fat free cream cheese
  • 1 lime
  • Scallions (2 tablespoons)
  • Dill (1 tablespoon)
  • 1/2 small onion
  • 1 jalapeno
  • 4 oz of imitation crab meat
  • 1 pound of flounder
  • Olive oil (1 tablespoons)

Tips:

By using less imitation crab meat and fat free cream cheese, you will cut the calories to 198 and the carbohydrates to only 9.1 grams per portion; instead of the 333 calories and 12 grams of carbs per portion in the original recipe.

You can also make this dish with Tilapia, Cod, or Swai.

On the website I recommend rice and margarita along with the fish. We will skip that… Great low-carb sides for this fish would be grilled or roasted red bell peppers, or roasted tomatoes with garlic. A glass of white wine would also be more figure-friendly than a margarita.

ThursdayStuffed Chicken with Creamy Eggplant Parmigiana (leave the Panko bread crumbs out and use fat free cream cheese)

For 4 servings, you will need:

  • 4 boneless, skinless chicken breasts
  • Olive oil (1/2 cup)
  • 1/2 onion
  • 4 garlic cloves
  • 1 eggplant  (you will use half)
  • Tomato paste (1 tablespoon)
  • Chicken stock (1 cup)
  • Fresh oregano (2 tablespoons)
  • 4 oz fat free cream cheese
  • Tarragon (1 tablespoon)
  • Basil (1 tablespoon)
  • Scallions (2 tablespoons)
  • Balsamic vinegar (1 tablespoon)

Tips:

By removing the Panko bread crumbs and replacing regular cream cheese with fat-free cream cheese, you will be cutting down the calories to 398 per portion, and carbohydrates to 9.8 grams.
Sautéed asparagus would be a great side for this dish.

This is one of my most flavorful low-carb recipes. When I created it, I did not intend it to be low-carb. It just happens to be that way. So enjoy it!

FridayShrimp, Bok Choy and Asparagus Stir-Fry (remove the Chow Mein Noodles)

For 4 servings, you will need:

  • Chicken stock (¾ cup)
  • Low-sodium soy sauce (2 tablespoons)
  • Sake (1 tablespoon)
  • Cornstarch
  • Canola oil (2 tablespoons)
  • ginger (2 tablespoons )
  • 1 garlic clove
  • Crushed red pepper
  • 1 large onion
  • 4 oz shiitake mushrooms
  • 1 small head of bok choy
  • 6 asparagus spears
  • 1 pound medium shrimp

Tips:

By removing the Chow Mein Noodles you will cut the calories down to only 168 per portion, and the carbohydrates to 11.5 grams. It is 1.5 gram above 10, but it’s Friday!!! We can relax a little bit, right?!

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