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Recipes and Grocery List – Week 3

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Hi everyone!

We are in the third week of our “Low-Carb, High Flavor Challenge”, and this week I have the low-carb version of some really good dishes and a new delicious and elegant entrée to introduce to you guys.

Recipe and Grocery List – Week 3

MondaySeared Scallops with Pinot Grigio, Butter, and Pine Nuts

For 2 servings, you will need:

  • pine nuts (2 tablespoons)
  • olive oil (5 teaspoons)
  • 2 shallots
  • Pinot Grigio
  • 2 thyme sprigs
  • clam juice (1 cup)
  • heavy cream (1 tablespoon)
  • unsalted butter (1 stick)
  • chives
  • baby spinach leaves (½ packed cup)
  • watercress (½ packed cup)
  • lemon juice (1/2 tablespoon)
  • 8 sea scallops

Tuesday - White Wine, Paprika, and Rosemary Marinated Pork Tenderloin

For 4 servings, you will need:

  • white wine (½ cup)
  • Dijon mustard (2 tablespoons)
  • Honey (2 tablespoons)
  • rosemary (2 tablespoons)
  • red onion (you will use ½)
  • paprika
  • 2 pounds pork tenderloin

WednesdaySteak Lulu (no gnocchi, use spaghetti squash instead)

For 6 servings, you will need:

  • 1 1/2 pounds of steak
  • Butter (2 tablespoons)
  • olive oil (2 tablespoons)
  • 1 onion
  • brown sugar (1 tablespoon)
  • 1 red bell pepper
  • 4 garlic gloves
  •  brandy or cognac (1/2 cup)
  • dry white wine (1 cup)
  • beef stock (1 teaspoon)
  • tomato paste (2 tablespoons)
  • heavy cream (1 cup)
  • scallions
  • 1 large spaghetti squash (for instructions on how to cook refer to Fake and Stake)

Notes:

By replacing the gnocchi by spaghetti squash you will save a lot of calories and carbohydrates. The original recipe has 543 calories and 30 grams of carbs per portion; the version with spaghetti squash has 398 calories and only 7.2 grams of carbs per portion.

Thursday - Layered Shrimp with Cream Cheese and Herbed Tomatoes (with no bread)

For 6 servings, you will need:

  • 1 pound large shrimp
  • 1 onion
  • 3 garlic gloves
  • 4 tomatoes
  • 2 fresh bay leaves
  • Tarragon (1 tablespoon)
  • Cilantro (2 tablespoons)
  • hot sauce
  • 8 oz. fat free cream cheese
  • 5 egg whites
  • Grated parmesan cheese (2 tablespoons)

Notes:

By removing the bread and replacing the cream cheese by its fat free version you will cut the calories from 322 down to 260 per portion; and the carbohydrates from 16 grams to 8.4 grams.

Friday - Pineapple, and Roasted Red Bell Pepper Crusted Chicken (no Panko bread crumbs)

For 4 servings, you will need:

  • 4 skinless, boneless, chicken breasts
  • olive oil (1 tablespoon)
  • onion (you will use ½)
  • 1 pineapple (you will use 3 slices)
  • ¾ cup roasted red bell pepper
  • 4 oz fat free cream cheese
  • Scallions (2 tablespoons)
  • fresh mint (1 tablespoon)
  • hot sauce
  • shaved almonds (4 tablespoons)

Notes:

You don’t have to necessarily use fat free cream cheese in this recipe, unless your goal is also to cut down calories.  So by replacing the original cream cheese by the fat free version and by removing the Panko bread crumbs from the recipe, you cut the calories down to 194 and the carbohydrates to 7.7 grams per portion. The original recipe has 297 calories and 13 grams of carbs per portion.

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