Tag Archives: Low Carb Recipes

White-Bean, Zucchini, Tomato & Parmesan Salad for Grilling

Just in time for your Mother’s Day, Memorial Day, July 4th, or Labor Day celebration! This quick, easy salad is packed full of flavor, healthy ingredients, and versatility. This will serve four as a side dish, and goes well with a simple grilled steak, salmon, or even chicken.  Originally inspired Martha Stewart’s  White-Bean Salad with Zucchini and Parmesan, I felt that adding one simple ingredient and a little more oil sent an already-delicious recipe over the top.  Perfect for people on South Beach Diet, or for anyone trying to eat healthier.

Admittedly, when I first read Martha’s version, I wasn’t sure how I’d like raw green beans and zucchini in a salad.  But, as the Iron Chef says: “with an open mind and empty stomach”, I recalled that I once had the pleasure of attending a cooking class offered by Chef Charlie Trotter, now known for his involvement in the raw food movement just before his book was published, Raw, (co-authored by Tim Turner). I’d also had the pleasure of dining at Trotter’s restaurant in Chicago  – and despite the big-ticket it came with – my socks were knocked off.

All of my doubts disappeared the first time I made Martha’s recipe, and as often is the case, I was inspired to make it even better.  This easy yet impressive recipe serves 4 as a side dish. I double-dog dare you to eat raw!

GATHER THIS:

  • 1 can (15 1/2 ounces) cannellini beans, drained and rinsed
  • 1/2  pound zucchini (1 large), trimmed, quartered lengthwise, and thinly sliced
  • about 3 ounces green beans, trimmed and thinly sliced on the diagonal (2/3 cup)
  • 2 good, ripe plum tomatoes, seeded & diced
  • 2 ounces fresh Parmesan cheese, crumbled (1/2 cup)
  • 1/3 cup fresh basil leaves, torn
  • Grated zest and juice of 1 large lemon
  • 3 tablespoons extra-virgin olive oil
  • Coarse salt and fresh ground pepper

DO THIS:

In a medium bowl, place cannellini beans, zucchini, green beans, tomatoes, Parmesan, basil, lemon zest and juice, and oil; season generously with salt and pepper. Toss to combine.  I love this with grilled salmon or steak and a crusty Italian bread to soak up the extra dressing.

Note: The texture of the Parmesan in this dish makes all the difference.  I used Stella Parmesan, and crumbled it in my Cuisinart Mini-Prep Plus for perfect tiny bites of cheese flavor.  Shavings or grates just aren’t the same – and, at the risk of sounding like a foodie snob, if you are the canned Parmesan type… this recipe probably isn’t for you 😉

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Filed under All Other Recipes, Budget Friendly, Grilling, Healthy Recipes, Italian-inspired, Quick & Easy, South Beach Phase 1

Grilled Onion & Mushroom Salad with Arugula & Goat Cheese

I prepared this side dish to compliment my grill recipe Chicken Pesto Burgers with Tomato Topping, but it would also be excellent with grilled steak or other grilled meats.  It’s easy to prepare and comes together in less than 15 minutes, including the grilling time. It’s FANTASTICO!  This will serve 4 as a side dish.

GATHER THIS:

  • 1 large vidalia onion, peeled, & cut into 8 wedges, leaving part of the root intact
  • 4 oz. white or cremini mushrooms, quartered and stems trimmed
  • 4 tablespoons extra-virgin olive oil
  • 1-1/2 tablespoons red wine vinegar
  • 1/2 teaspoon sugar
  • coarse salt and fresh black pepper to taste
  • 3 cups loosely packed young arugula (large leaves are tough and bitter), rinsed and spun dry
  • 2-4 oz. crumbled goat cheese, as desired (I could eat the whole package with a spoon)
  • 2 tablespoons toasted pine nuts (pignolias)

DO THIS:

Preheat grill to medium.  In a medium bowl, toss together the onion wedges, mushrooms, 1 tablespoon of the olive oil, and salt and pepper.   Set aside and make the dressing.

In a small bowl, whisk together the remaining 3 tablespoons olive oil, the vinegar, sugar; season with coarse salt and fresh black pepper to taste.

Grill for about 10 minutes on a grilling rack or a vegetable basket, or until onions are slightly charred and mushrooms have cooked down a bit. Transfer to a serving bowl.  Allow to cool to room temperature; then toss together with arugula and dressing.  Top with crumbled goat cheese and sprinkle with pine nuts.

Note: if  you are unfamiliar with pine nuts, they usually can be found in the baking section of your grocery store, or with the display of Italian products next to pasta.  To toast, place them in a small skillet over medium low heat for 2-3 minutes or until just golden.

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Filed under French Recipes, From My Own Kitchen, Grilling, Healthy Recipes, Italian-inspired, Quick & Easy, South Beach Phase 1

Chicken Pesto Burgers with Tomato Topping

One of my summer choices for a healthy burger is this recipe – what was originally inspired by a recipe called Chicken Burgers with Warm Mushroom Salad. I thought the original burger recipe itself had potential, so I just changed it up a bit and made it even better.   Admittedly, I do my own thing on the salad –  I don’t think her salad recipe does the burger justice.  I followed the notion of involving mushrooms in the side dish, however, since it is in keeping with the Italian influence and compliments the burger well. Wait till you taste these!

I have to give credit where it’s due.  In her 2003 cookbook,  More Low-Carb Meals in Minutes, Linda Gassenheimer collected and created and some wonderful gourmet-inspired recipes that are appropriate for many of the more popular low-carb diets.  It targets diet crazes such as Protein Power, Atkins, and now, South Beach Diet. I refer back to this book frequently when I am in Phase One of the SBD, for something more inspiring than lean chicken and a pile of roasted vegetables.  This is an excellent supplement for the SBD books because it has beautiful pictures and recipes that are a step up from the menus in the original diet plans, and most are quick and easy to make.  Since that book was published, there have been more, updated versions – equally beautiful and with great new recipes, and I intend to purchase this one called Good Carb Meals in Minutes, which is geared for the latter phases of low-carb diets and appropriate for anyone who just wants to eat healthy, delicious meals and not spend an hour in the kitchen doing so.

My modified recipe takes about 30 minutes, so if you’re using a charcoal grill (which I prefer), light it up and get started.  Makes 6 burgers.

GATHER THIS:

  • 1 lb. package of ground chicken
  • 2 turkey sausage links, casings removed
  • 2 tablespoons refrigerated store-bought pesto sauce
  • coarse salt & fresh ground pepper, about 1/2 teaspoon each
  • 2 ripe plum tomatoes, chopped
  • 3 scallions, tops and bottoms trimmed, sliced
  • 1 tablespoon dressing from the Grilled Onion & Mushroom Salad with Arugula & Goat Cheese recipe
  • 6 slices Gouda cheese

DO THIS:

In a large bowl, gently mix together the ground chicken, ground sausage, pesto, salt and pepper.  Take care not to overwork the meat, as is it easy to toughen.  Form into 6 patties, about 4 inches in diameter and 1/2 inch thick. Place on a plate or platter and refrigerate until ready to grill and prepare side dishes.

Prepare topping:

In a medium bowl, mix together the tomatoes, scallions, and dressing. Season to taste with salt and pepper. Set aside.

Cook burgers: Heat grill to medium.  Oil the grates well with vegetable oil (chicken burgers stick easily). Grill patties, turning only once, about 6-8 minutes per side.  During the last minute of grilling, top burgers with Gouda slices, put cover on grill down until just melted.   Serve on toasted or grilled whole-wheat sandwich buns and top with tomato mixture.  Phase One dieters, serve without buns or open-face with one slice of toasted whole-grain bread.

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Filed under Grilling, Healthy Recipes, Italian-inspired, Kids Favorites, Quick & Easy, South Beach Phase 1

BLT in a Bowl: Salad for South Beach Cravers

I’ve been on South Beach Diet Phase One now for 2 weeks.  Having gone through the phases before, I get bored quickly with the recipes in the book.  Today, I was craving a BLT sandwich.  As the man says, “pork fat rules” (Emeril).  So, I concocted this simple salad to satisfy my craving.  Not only did it come together in five minutes – but it completely satisfied my desire for that delicious bacon, lettuce and tomato sandwich that mom used to make – sans the bread.  The recipe that follows makes one serving.

GATHER THIS:

  • 4-5 thin slices good quality Canadian bacon
  • 2 Tablespoons reduced-fat Hellman’s mayonnaise
  • 2 Tablespoons 2% milk
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon each of coarse salt and fresh black pepper
  • 2 plum tomatoes, large dice
  • 2 cups greens, washed and dried, a choice of mesclun mix, romaine, or Boston lettuce

DO THIS:

Spray a non-stick skillet with cooking spray (or, alternatively, brush the bottom with a little vegetable oil).  Over medium heat, cook the bacon in the pan until just browned a bit, about 2 minutes per side.  Transfer to a paper plate or paper towel to cool slightly, then chop into 1/2 inch pieces. Set aside.

In a small bowl, whisk together the mayonnaise, milk, lemon juice, salt, and pepper for your dressing.

Arrange greens in a serving bowl.  Spoon dressing over greens.  Top with chopped tomatoes and Canadian bacon.

Variations: add diced avocado, chopped hard boiled eggs, or cubed cheese (remember though, this adds more fat content and, in my opinion, is not necessary).   I may try a few slices of cucumber or red onion next time; but for a true craving, I wouldn’t want to interfere too much with the integrity of the original BLT.

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Filed under All Other Recipes, From My Own Kitchen, Healthy Recipes, Quick & Easy, South Beach Phase 1

5-Minute Broccoli Slaw for Grilling

It’s grilling season! I’m always looking for new side dishes that interest me more than the usual cole slaw and potato salad.  When you’re in a hurry, throw this great 5-minute broccoli slaw together and wait for friends and family to ask  for the recipe!  Kid-friendly, and healthy too. Great with grilled burgers, fish, and pork,  or alongside Mexican-inspired main courses.

GATHER THIS:

  • 1/3 cup Hellman’s light mayonnaise
  • 1/3 cup Daisy light sour cream
  • 1/3 cup chopped fresh cilantro
  • 2 green onions, tops pulled off, trimmed, and sliced thinly on the diagonal
  • juice of 1 medium lime, freshly squeezed
  • 1-2 teaspoons sugar, to taste
  • coarse salt and fresh black pepper to taste
  • 10 oz. package of broccoli slaw mix (I like confetti slaw: red and green cabbage, broccoli, carrots)

DO THIS:

In a medium bowl, whisk together the first six ingredients.  Toss in the broccoli slaw mix.  Season to taste with salt and pepper.  Serve immediately, or chill for up to 30 minutes to allow flavors to meld.  Serves 4-6 as a side dish.

What I like best: quick, easy, delicious – and not too sweet – though you can use more sugar or some honey for a little more sweetness if desired.  For South Beach Diet Phase I, substitute Splenda for sugar.

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Filed under Budget Friendly, From My Own Kitchen, Grilling, Healthy Recipes, Mexican-inspired, Quick & Easy, South Beach Phase 1

Pan-seared Chicken with Roasted Red-pepper Cream Sauce

To make a colorful, flavorful, and healthy dinner, serve this beautifully sauced chicken with brown rice, cooked in chicken broth and tossed with black beans, chopped scallions, lime juice and cilantro.  And don’t forget the margaritas!

Create fabulousness in an instant with this quick, well-rounded menu that will wow and satisfy. Another recipe inspired by Martha Stewart and her Everyday Food crew, the original was this Chicken with Poblano Cream Sauce; which while beautiful in theory and on the picture – lacks the reality that not everyone appreciates the taste of  a poblano pepper, nor knows quite where to find it or what to expect from one.

In my version, I use everyday ingredients but add the heat of the dried chipotle.  If you haven’t any, get some of this for your spice rack! You can add it to almost anything for a great, smoky kick – perfect in chili.   For this recipe, you can substitute 1/2 teaspoons of red pepper flakes for heat if you can’t find chipotle, but it won’t give you the same wonderful smoky flavor.   I love that this recipe is a bit above the rest while still being  simple.  Here’s what I did:

GATHER THIS:

  • 1 large red bell pepper
  • 3 tablespoons vegetable oil
  • 1/2 small onion, chopped
  • 1 clove garlic, minced
  • 1 teaspoon dried chipotle pepper
  • 1/3 cup heavy cream
  • Coarse salt and ground pepper
  • 4 boneless, skinless chicken breasts

DO THIS:

  1. Roast the pepper over a gas burner or under the broiler, until charred all over. Wrap in paper towel; cool 5 minutes. Peel off skin; remove seeds and ribs. Chop coarsely.
  2. Heat 1-1/2 tablespoons vegetable oil in a small saucepan over medium heat; add onion, garlic, and chipotle; cook until soft, 5 to 7 minutes. Add pepper and cream.
  3. Puree in blender or food processor until smooth; add chicken stock if too thick. Season with salt and pepper.
  4. Season chicken breasts with salt and pepper. Heat remaining vegetable oil in a large skillet over medium-high heat. Cook chicken until golden and juices run clear, 4 to 5 minutes per side. Serve with sauce

If you are absolutely not going to go through the roasted pepper work (which is healthier and more tasty), you could substitute the equivalent amount of jarred roasted red pepper.

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Filed under Healthy Recipes, Mexican-inspired, Quick & Easy

Sauteed Brussel Sprouts with Pancetta & Lime

Think you don’t like brussel sprouts?  Think again!  These are made so differently, you’ll think you’ve been missing out after all these years.  A great side dish for St. Pat’s or Easter – finally, something other than the old standbys.  Easy, bright and flavorful – this serves about four.  My husband is a brussel-sprout convert because of this recipe!  The texture of the shredded brussel sprouts makes all the difference.

Gather This:

  • 4 slices of  bacon, cut crosswise  into 1/4 inch strips, or 4 slices of pancetta, cut in half and then into strips
  • 15-18 brussel sprouts, rinsed, bottoms trimmed, and sliced thin lengthwise
  • Juice of 1 small lime (about 2 Tablespoons)
  • coarse salt and fresh black pepper to taste

Do This:

In a large, non-stick skillet, saute the bacon over medium heat until crisp.  If you are using especially lean bacon and it appears to be dry and sticking, you can add a teaspoon of olive oil.  Remove the bacon with a slotted spoon and transfer to a plate lined with paper towels.

In the same skillet with the bacon fat, cook the brussel sprouts; about 3-4 minutes, or until bright green, and softened but still slightly firm to the bite.  Stir in the lime juice, and season to taste with salt and pepper.  Serve immediately, with the bacon crumbled over the top.

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Filed under Budget Friendly, From My Own Kitchen, Healthy Recipes, Quick & Easy