Low Carb Diet eBook:
Over 300 Healthy Recipes

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Scrumptious Bread

Note: Measure accurately.
Gluten yeast bread can only rise one time so do not let it rise in the dough cycle.
The dough will be sticky. You cannot shape it like a regular loaf.
For best results, the loaf pan must be buttered and non-stick.
Your carb count will vary slightly depending on the whey protein you use. The one in this recipe has 0.5 per 31 g. (3/8 cup)

Ingredients:
3/4 cup warm water
1/4 cup whipping cream
2 large eggs
1 Tablesp olive oil
1/2 Teasp salt
1 1/4 cups wheat gluten + 2 Tablesps
1/2 cup oat flour
1/2 cup whey protein, vanilla
1/4 cup flax meal
2 Teasps baking powder
1 Teasp sugar
1 pinch stevia
2 1/2 Teasps bread machine yeast.

Add ingredients to bread machine in the order recommended for your unit. Run the dough cycle. Remove the dough before the rising begins (after 39 minutes in my machine). Dump the dough into a buttered non-stick pan. Wet your hands to smooth and shape the loaf. Cover and let rise in a warm place for sixty to seventy minutes. Bake in a conventional oven at 350 for 50 minutes. 22 slices per loaf

Since the yeast eats the sugar, it is not included in the carb count.
This is really good toasted and lots of butter.

Low-Carb Bread

Ingredients:
1/2 cup water -- warmed
1/2 cup cream
1 Tablesp oil
1 large egg
1/4 Teasp salt
1 cup gluten flour
1 cup oat flour
2 Teasps yeast
1 Teasp sugar (to feed the yeast)

To your bread machine add the ingredients in the order given above. Use the dough setting and take out and bake in a normal bread pan. 30 minutes at 375 degrees

Yummy Sticky Buns

Ingredients:
Serving size: 12 3.3 grams each with frosting 1/2-cup butter -- melted, divided
1/2 cup Brown Sugar Twin -- divided
1/4 cup Splenda
1/4 c. sugar free maple Syrup, 7 grams per 1/4 c.
1/2 cup soy flour
1/2 cup miller's wheat bran
1 Tablesp baking powder
1 Tablesp vital wheat gluten
3 Teasps cinnamon
1/4 cup cream
1/4 cup water
2 whole eggs
2 Teasps vanilla
1/2 cup walnuts -- chopped

Heat oven to 350* Spray 12 muffin tins with Pam. Combine 1/4 cup of melted butter with, 1/4 cup of brown S Twin and L.C. maple syrup
Spoon equally into muffin cups. Sprinkle each cup with walnuts. Combine remaining brown ST, Splenda, flour, wheat bran, baking powder, wheat gluten, and cinnamon. Combine remaining melted butter, eggs, cream which has been diluted with the water, and vanilla. Add this to flour mixture, stir just until dry ingredients are wet. Spoon this evenly over walnuts in muffin tins.... Bake in upper third of oven for 18-20 minutes or until lightly browned
Remove from oven and loosen edges, invert onto cooling rack. Frosting Optional: Soften 1/2-c. cream cheese, sugar sub to taste, 1/2-tsp. vanilla, mix well.

"Poly-Grain" Rolls

Note: This is a whole grain-like bun, that rises higher than the original Atkins' (and stays puffed on cooling), has a nice "cracked wheat" texture, slices in half (for burgers) without disintegrating, and very nice flavor, not so eggy.

Ingredients:
3 eggs, room temperature, separated
1/4 tsp cream of tartar
3 Tbsp ricotta cheese
1 Tbsp soy flour
1 Tbsp vital wheat gluten
3 Tbsp wheat bran
2 Tbsp flax meal
1 tsp baking powder
2 - 3 Tbsp water

- Preheat oven to 500 F.
- Sprinkle cream of tartar over egg whites, set aside.
- Blend yolks, ricotta, soy flour, vital wheat gluten, bran and flax meal. Add a couple Tbsp water to "lighten" the batter a little, then stir in baking powder.
- Beat egg whites until stiff, then gently and quickly fold in the yolk mixture. Don't worry if there are a few streaks of white ... you don't want to break down the fluffy whites and end up with runny batter.
- Make 6 buns by mounding spoonfuls of the mixture on top of one another on a greased baking sheet
- Place in hot oven; immediately reduce heat to 300 F. Bake for 20 min. Then, reduce heat to 250 F and bake for another 20 min. Buns should be glossy, golden and firm to touch.
- Cool on a rack completely, before storing in airtight container.

Delectable Rye Bread, Oven Baked

Ingredients:
5 Teasps Yeast, Rapid Rise
2 Teasps sugar -- for the yeast
2 1/4 Cups warm water -- 110-115F max
2 Tablesps extra virgin olive oil (can use safflower oil or canola oil or grapeseed oil)
2 Cups gluten, Vital Wheat, Millstream
1 Cup Rye Flour, Dark 100%, Rogers
1 1/3 Cups soy flour, Bob's Red Mill Stoneground
1/2 Cup Flax Seed Meal, Bob's Red Mill
1/2 Cup Wheat Bran Crude
1 Teasp sea salt,

Whisk the dry ingredients together in a bowl and set aside. Put the sugar and water into the bottom of your bread machine pan, and stir together. Add the oil. Pour the dry ingredients into the pan, load in the pan and run on the Dough cycle. Once kneaded and risen (1.5 hours max), put the dough onto a lightly floured (Atkins Bake Mix or oat flour, 2 Tablesps) board, cut in half and knead and roll the halves each lightly into a loaf shape, place in oil-sprayed loaf pans. Lightly spray the tops (I use an olive oil pump, can use panspray) and place a sheet of waxed paper over the top; let to rise for another 30 minutes or so in a warmish, draft-free spot.

Preheat oven to 350F. Bake for about 35 minutes or until an internal temperature of 190F. Lay pans on their sides to cool for 15 or 20 minutes at least; then finish cooling on wire rack, also on their sides. Best sliced when very cool. Best kept refrigerated or frozen.

Savory Spongy Loaf Bread

Ingredients:
2 cups warm water
1 pkg. active dry yeast
1/2 tsp. sugar
1/2 tsp. salt
2 Tbsp. Olive oil
1 Tbsp. lemon or lime juice.
1 cup whey protein powder (natural flavor)
1 cup vital wheat gluten (70% protein, I used Bob's Red Mill)
1/3 cup flax meal
1/3 cup psyllium husks (replace with flax, if allergic)
1/3 cup almond meal
1/3 cup wheat bran
3 Tbsp. Splenda
1 1/2 tsp. baking powder
3 Tbsp. whipping cream
1 egg

Place the warm water in a large bowl and add the yeast, sugar, salt and lemon or lime juice. Place in warm oven, 100-150°F, until the yeast starts to foam. Mix the whey protein, wheat gluten, flax meal, psyllium husks, almond meal, wheat bran and baking powder. Add the olive oil to the yeast mixture then the dry ingredients. Mix well with a wooden spoon until smooth. You will be using a 5-x 9-x 3-inch nonstick loaf pan for the next procedure. If your pan is 5-inches high instead of 3-inches, you will not have to do this. Tear off a piece of aluminum foil that is 36-inches long. Fold the strip in half lengthwise. Make a "collar" by wrapping it loosely around the pan, 1-inch below the rim. Gently but firmly press the foil around the sides pan, making sure that it is secure. Straighten out the foil so it sticks straight up and brush the inside of the foil with oil. What you are doing is making the pan higher so the dough will not escape from the pan.

Place 3/4 of the mixture into the prepared pan. The pan should be 1/4 full. Beat the cream and egg into the remaining 1/4 of the mixture with. Place the two mixtures in the warm oven (100-150°F) for an hour. The mixture in the loaf pan should at least triple in size by this time. Take the cream and egg mixture and spread it gently and evenly over the top of the mixture in the bread pan. The bread will sink a little, and this is fine. The egg and cream mixture prevents the air from escaping while baking which will cause the bread to fall. Return to the oven (100-150°F) and let rise again for about an hour. With the bread suntill in the oven, turn the temperature up to 375°F and bake the bread for 45 minutes. Check by sticking a small thin knife in the middle to make sure it is dry. Remove from the pan and let cool. I cut it into slices when it is suntill warm and set them aside to let the moisture escape. Place in a paper bag and freeze them individually if you intend to store for a long period. Two or three days in the fridge should be fine. The whey powder makes this bread firm and uniform in consistency. It should be easy to slice it into 24-28 slices.

Cheddar Cheese Bread

Note: This is a nicely flavored bread. Quite dense and similar to a biscuit in texture. I have also made it using cottage cheese and some herbs for a different flavor. The cottage cheese version is good for use as a "true" bread for a sandwich! (Way better than revolution rolls as a bread substitute!) .. This recipe can also be made using whey protein in place of the soy protein. I suspect you may also substitute Atkins bake mix for the soy flour but your carb counts will vary depending on the products you use. Soy protein however has 0 carbs.

Ingredients:
1/3 cup soy flour
1/3 cup soy Protein*
2 large eggs
1/2 Teasp baking powder
2 Tablesps sour cream
2 Tablesps olive oil
1/2 cup cheddar cheese -- grated
2 Teasps oregano
Preheat the oven to 375 F. Generously butter a loaf pan, 8 1/2 x 2 1/2.

Combine the soy flour, soy protein, eggs, baking powder, sour cream and oil in a bowl and mix well. Fold in half of the cheddar. Pour the batter into the pan and sprinkle the remaining cheddar on top.

Bake for 25 minutes, or until a tester comes out clean. Serve immediately or store, wrapped well in plastic wrap, in the refrigerator for up to 2 days or in the freezer for up to 1 month.

Scrumptious Bread II

Ingredients:
1 pkg dry yeast (Rapid Rise/Highly Active)
1/2 Teasp sugar
1 1/8 cup "baby bottle warm" water (90-100°F)
3 Tablesps olive oil
1 1/2 Teasps baking powder
1 Teasp salt
1 Tablesp Splenda
1 cup Wheat Gluten Flour
1/4 cup oat flour
3/4 cup soy flour
1/4 cup flax seed meal
1/4 cup coarse unprocessed wheat bran

Pour yeast into bottom of bread machine pan. Add sugar and water. Stir, and let sit. (This is "proofing" your yeast to see if your yeast is alive. If it's not bubbling, it's dead and you can replace it without wasting all of the other ingredients).

In the meantime, mix all other dry ingredients together in a bowl. Add oil to bread machine pan. Add mixed dry ingredients. Set your machine to the basic cycle (3-4 hours) and bake.
Cool on a rack and enjoy.

SEE INSTRUCTIONS FOR MAKING BREAD WITHOUT A MACHINE AT BOTTOM OF PAGE

The sugar is totally consumed by the yeast and does not contribute to the carb count. I keep a few packets of restaurant sugar on-hand for this purpose so I never have to have a supply of actual sugar in the house.
"I've had best results using "Bob's Red Mill: Vital Wheat Gluten Flour". Whatever brand you use should be 6 grams (no fiber) per 1/4 cup on label and approx. 75% - 80% protein. It works great, keeps the taste and texture just like bakery bread, and keeps the carb count very low." - Lora

Makes 16 slices. 3.4 carbs per slice.

NOTE: for the machine add water and oil to bottom of pan, and then dry ingredients, then yeast sprinkled evenly on top. After initial kneading cycle (about 40 minutes), stop the machine's kneading paddles so as not to over-work the dough, then finish baking in bread machine. The loaf comes out picture perfect, high and traditionally bread-like. With low-carb bread, you will discover that practice makes perfect.

TO MAKE BREAD WITHOUT A MACHINE:
Follow the recipe in the same order as for the bread machine.
After you mix and knead all of the ingredients together, put the dough in a clean bowl and set it into a warm, draft-free place for about 45 minutes to an hour (one option is to turn on your oven for a pre-heat for a minute and a half to get it warm, then turn it completely off before setting the dough in to let it rise in the oven.) The dough should rise to about twice its original size. Afterward, knead slightly (do not over-knead - the gluten content will keep this bread from rising well the second time unlike "regular" bread! You'll want to be careful not to handle the dough too much after it rises the first time.) Put it in a loaf pan, cover and set in warm draft free place for another 30-45 minutes, and then bake at 380 degrees until done. (35-45 minutes - depending on your oven, you may have to shorten or lengthen the time.)

Mandel Bread

Ingredients:
2 cups almond flour
1/3 cup soy flour
1/2 cup splenda
1/2 cup equiv. liquid Splenda
1/2 tsp baking powder
dash salt
2 eggs
1/4 cup vegetable oil
1/.8 cup water
1/2 tsp vanilla
1 tsp almond extract
2 tbsp cinnamon

Mix flour, sweetener, baking powder & salt. Add eggs, oil, water and extracts. mix very well. (Dough is a little sticky). Divide into 4 portions. Spray cookie sheet with cooking spray. Put one portion of dough on sheet and shape into log about 6"x3" and 2" high. Repeat with other three portions. Bake at 350 for 25 min.
Serves 16 @ 4 carb (2 NET carbs)
Biscotti: after baking, slice each log into 4 slices and put on cookie sheet. Bake 10 min, turn and bake another 5 min.

BREAKFASTS

Melt-In-Your-Mouth Pancakes

Note: They really do melt in your mouth and are about as easy to make as stuff you pour from a container. Serve them with butter and carb-free or low-carb syrups, fresh fruit, or blueberry sauce. If all you want to eat is pancakes, the recipe serves one. Combined with sausage, ham or something else, this is a serving for two.

PREPARTION TIME: 5 minutes. COOKING TIME: 3 to 4 minutes.
SERVING SIZE,three to four 3-inch pancakes. CARBS PER SERVING,: 2.6 grams of carb. NUMBER OF SERVINGS: 1 to 2.

Preheat a heavy, nonstick, large griddle over medium to medium-low heat.
Combine ingredients in a small mixing bowl. Beat vigorously with a fork or wire whish until the batter is well mixed and smooth.
Spoon batter onto the hot ungreased griddle (it is hot enough when a drop of water splashed on it bounces around). Allow for expansion of pancakes. (Note the batter is a bit on the thin side; that's okay.) Watch for bubbles and a hint of dryness on top before turning. The pancakes tend to darken more quickly than other pancakes you may be used to, so check early.

Hot Cereal (Flax/Bran)

Ingredients:
2 tbsp oat bran
2 tbsp flax meal
2/3 cup water
1 pkt splenda
dash cinnamon
1 tsp maple extract

Stir all ingredients together and microwave for 2 minutes. (Can add splash of cream).
Serves 1 @ 13 carb (net 8 carbs)

Almond Flour Pancakes

Ingredients
5 tbsp almond flour
1 tbsp sour cream
1 tbsp water
1/2 tsp baking powder
1 tsp cooking oil
1 pkt splenda
1 splash SF French vanilla syrup

Mix all ingredients. Spray skillet with non-stick spray and heat. Spoon pancakes into pan (about 3) Cook on just under medium heat until one side bubbles. Turn, cook for few minutes until done.

Serves 1 @ 7 carbs (4 effective carbs)
These are my new favorites. One serving is very filling.

Hot Flax Cereal

Ingredients
1/4 cup flax meal
1/4 cup light cream
1/3 cup water
1 pkt splenda
cinnamon

Mix all ingredients and microwave for 2 minutes.
Serves 1 @ 13 carb (net 6 carbs)

Pancakes

Ingredients
1/2 cup vanilla whey protein powder
1/2 cup ricotta cheese
2 Tbsp heavy cream
2 pkts Splenda
2 large eggs
2 tsp. baking powder
dash cinnamon & nutmeg

Mix together with wire whisk. Add little water until fairly thin consistency. Spray pan with cooking spray. When pan hot, spoon batter in and spread a little. Cook until bubbly on one side; turn and cook few more minutes.

Serves 2 @ 6 carb

Hot Maple Bran Cereal

Ingredients
1/4 cup wheat bran
1 t guar gum (thickener)
1 cup boiling water
1/4 t salt
3 pkts Splenda
butter
maple extract

Mix wheat bran and guar gum in heat resistant bowl. Stir in 1 cup boiling water. Mix until even textured (no lumps). Add salt, splenda, and maple flavoring.(Can add few pats of butter).
Serves 1 @ 9 carbs (3 NET carbs)

Fake French Toast

Ingredients
2 eggs
4 T ricotta (or cream cheese)
dash cinnamon and nutmeg
2 pkt Splenda

Heat frying pan. Mix all ingredients together. Melt some butter in small frying pan and pour batter in, spreading a little. Brown on one side, and flip, and brown other side.

Serves 1 big eater @ 4 carbs
This tasted more like a pancake than French toast, but was great, especially with maple syrup. if it's difficult to flip, cut the pancake in half.

Luscious Ricotta Pancakes

Ingredients
3 eggs
1 cup cottage or ricotta cheese
1/4 cup soy protein isolate
dash salt
little water

Beat eggs well. Add cottage cheese and beat. Add soy powder and salt. Mix well. Stir in a little water, so the batter is not quite so thick. Heat oil in a frying pan, and when hot, spoon pancake batter in. Spread it around a little so pancakes are not too thick. When bubbly on top, turn, and cook until bottoms are done.

Serves 2 @ 5 carb each

Sausage and Egg "Muffin"

Ingredients
6 oz Ital. sausage
6 eggs
1/8 cup heavy cream
3 oz cheese
OPTIONAL: salsa, bacon, onion

Preheat oven 350. Spray 3 super large muffin tins with PAM. Cut up links and put two in bottom of each tin. Mix eggs and cream and salt & pepper. Pour some in each tin. Sprinkle with half the cheese. Pour remaining egg mixture in and sprinkle with rest of cheese. Bake about 20 min.(time may vary) until eggs are done and golden. Remove from oven and let sit few minutes. Use spoon to remove "muffins".

Serves 3 @ 2.3 carbs
W/O Sausage: 3 @ 1.6 carb
These puffed up about 2" and were really tasty

Fake French Toast II

Ingredients
2 eggs
dash cream, dash water
dash cinnamon
1 pkt Splenda
1 oz pork rinds (about 1/2 2.25 oz pkg)

Beat all ingredients except rinds. Crumble rinds and let soak in egg mixture until thick gloppy batter. Heat butter in frying pan, and pour in batter, spreading around pan. Fry until brown on one side, flip and brown other side. Serve with maple syrup.
Serves 1 @ 2.3 carbs
This was pretty good, but if you hate pork rinds, don't try it. The flavor is not real strong, but it's there.

Almond Vanilla Pancakes

Ingredients
5 Tbsp. almond flour (you could also use other nut flours or even soy flour
1 Tbsp. sour cream
1 Tbsp.water
1 egg
1/2 tsp. baking powder
couple of pinches Splenda
1 Tbsp of Vanilla Syrup
2 Tbsp. Oil

Mix all the above together. If the consistency is too thick for your personal taste, splash on a bit more Vanilla Syrup. Pour on nonstick griddle surface (spray spatula with Pam, because they can be a bit difficult to turn). Recipe makes 2 large pancakes. You can use butter or maple syrup on them.

6 Carb Heavenly Breakfast "Soufflé"

Makes 1 Serving
Ingredients:
1/2 cup egg whites
3 Tbsp. unsalted butter
1/2 cup thinly sliced mushrooms
1/2 medium tomato, thinly sliced
sea salt and freshly ground black pepper, to taste
1/2 cup crumbled fresh goat's cheese, or grated cheese of your choice

Preheat the oven to 400°F. Whip the egg whites to soft peaks adding salt and pepper to taste.
In a heavy 9-inch frying pan that can go into the oven, melt the butter over high heat. Add the mushrooms, season lightly and cook until the mushrooms become soft but not brown. Arrange the tomato over the mushrooms. Quickly fold the cheese into the whites and spread out evenly over the mushroom mixture. Place in the oven and bake for 8 minutes until golden on top.
Remove from the oven and run a spatula around the sides to loosen. Flip over onto a plate and serve immediately and only 6 carbs per serving.

SYRUPS / SAUCES

Pineapple Syrup

Ingredients:
1/2 cup water
1 tsp pineapple extract
1/2 Tsp liquid splenda (or 1/2 cup granular)
1/4 tsp guar gum

Heat water, extract and splenda until boiling. Add guar gum and let stand. It thickens a LOT. (0 carbs with liquid; if you have to use granular, it would be 12 carbs, which may bring the total too high).

Ham Sauce

Ingredients:
1 Tbsp butter
1 tbsp soy flour
1/4 cup light cream
1/4 cup water
1 tsp Dijon mustard
4 oz ham, chopped

Melt butter, stir in flour. Add cream and water, and mustard, stirring until thickened. Add ham. Serve over crepes.
Serves 2 (2 crepes each), including Dottie's crepes: 6.7 carbs (5.7 NET carbs)
This is really not a lot of trouble, especially if you make the crepes ahead. I freeze them between layers of wax paper in a ziplock bag and just defrost before using

Low-Carb Maple Syrup

Ingredients:
1 T maple flavor
2 cups water
24 pkgs sweet n' low
24 pkgs Splenda
1/2 t guar gum (thickening agent, found in health food store)

Heat water with sweeteners and extract until boiling. Take off heat and stir in guar gum to thicken. Cool and store in refrigerator.
Total: 24 carb
Makes 32 T @ .8 carbs each
Guar gum clumps easily. I stir in 1/8 tsp at a time and whisk very well.

Sweet Barbecue Sauce

Ingredients:
1 cup tomato sauce
3 T Worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Splenda

Combine all ingredients and cook over low heat for 10 min.
Total: 23 carbs (20 NET carbs)
Makes 16 T (1 cup) @ 1.2 carbs ea.

Thai Dipping Sauce

Ingredients:
1/4 c lemon juice
3 t fish sauce
1 T cilantro
1 pkt Equal
1 t soy sauce
pinch crushed red pepper
1/2 t sesame oil

Combine all ingredients. (Use for dipping Thai Turkey Bundles)
Total: 11 carbs
This was very good, but with an unusual "fishy" flavor.

Sour Cream Sauce

Ingredients:
1 pkg brown gravy mix (least carbs avail)
1/4 cup sour cream

Make gravy according to package. Take off heat and stir in sour cream.
Total: 14 carbs

Low-Carb Ketchup

Note: One Tablesp of most ketchups have 4.0 grams of carb. Some dietary ketchups have 2.0 grams per Tablesp, but they're made with aspartame (No longer recommended. Studies have shown aspartame to be harmful to the brain). This ketchup recipe is great and has only 0.7 gram of carb per Tablesp.

PREPARATION TIME: 10 minutes
SERVING SIZE,1 Tablesp. CARBS PER SERVING,: 0.7 gram of carb. NUMBER OF SERVINGS: 33.

Ingredients:
½ cup cubed eggplant
14.5 ounces diced tomatoes, drained
3 Tablesps tomato pasted
¼ cup red wine vinegar
2 Teasps vinegar
2 Teasps olive oil
½ Teasp dried, minced onion
3 packets Splenda sugar substitute
salt to taste (approx. ¼ Teasp or more)

Steam or simmer eggplant in small amount of water until soft, about 6 to 8 minutes. Let cool. Put eggplant and all other ingredients in a food processor or blender and blend until smooth. Adjust seasoning. You can add small amounts of vinegar if you like a sharper taste. Store in fridge. This ketchup will keep for a week or so. You can also freeze it.

Creamy Cheese Sauce

Ingredients:
1/4 cup heavy cream
4 oz grated cheddar
2 oz. cream cheese
1/4 t paprika
dash Worcestershire sauce

In small pan, melt heavy cream, cheddar and cream cheese. Add paprika and Worcestershire. Stir until melted.
Total: (1 cup) 6 carb

Marinade

Ingredients:
1/8 cup oil
1/8 cup soy sauce
1/8 cup balsamic vinegar
4 "shots" Worcestershire
garlic powder, ginger

Mix all ingredients in zip lock bag. Put chicken (or other meat) in bag and marinate in refrigerator for up to 24 hours. Turn bag occasionally.
No carb counts are listed as most of marinade is not used.

Lemon Dijon Cream Sauce

Ingredients:
2 teaspn butter
1 Tablespn lemon juice
1 TablespnDijon
1/2 c heavy cream (may need more)

Melt butter. Add lemon juice and Dijon and mix. Stir in heavy cream, 1/4 cup at a time, until right consistency.
Total: 6 carbs. Serves 2 @ 3 carbs

Ketchup

Ingredients:
3 cups canned tomatoes (pureed in blender)
2 teaspn onion powder
1/2 teaspn EA: cloves, allspice, cinnamon
1/2 cup white vinegar
2 pkgs Equal

Combine all ingredients except sweetener in saucepan and simmer slowly, 1 1/2 hours, stirring often. Take off heat and stir in sweetener. Cool and pour in jar. Keeps 4 months in refrigerator.
Total: 45 carb (36 NET carbs)
Makes 48 T @ .75 carbs ea.
We loved this, especially combined with mayo for Russian dressing. The flavor was a little unusual, not like regular ketchup.

Roasted Red Pepper Sauce

Ingredients:
7 oz jar roasted red peppers
clove garlic
1/2 sm onion, chopped
1 T olive oil
1 T balsamic vinegar
parsley, Old Bay seasoning, basil
1 T heavy cream
1 t butter
1/2 cup zucchini

Process red peppers with juice and garlic in food processor. In oil, sauté onions and zucchini. Add spices. Add vinegar and cook 1 minute until liquid absorbed. Add pepper puree and stir. Add 1 t butter and stir until melted. Add heavy cream and stir. Can serve over pork, fish or chicken.
Total: 21 carb, (14 NET carb)
Serves 2 @ 7 NET carbs

Sweet & Sour Sauce

Ingredients:
3/4 cup water
1/3 cup ketchup (unsweetened)
1/3 cup vinegar
1 T soy sauce
3/4 cup Splenda
Xanthan gum (about 1 t)

Combine water, ketchup, vinegar and soy. Heat until boiling. Add guar gum to
thicken. Take off heat and stir in Equal. Pour over meat.
TOTAL (1 cup): 30 carb. Per 1/4 cup serving: 7.5 carbs
If you can cut the Splenda, or use liquid Splenda, it will reduce the carbs significantly

Scampi Sauce

Ingredients:
4 T butter
4 T oil
3 garlic cloves
lemon juice

Melt butter, add oil and sauté garlic. Add splash of lemon juice.
Total: 3 carb. Serves 2 @ 1.5 carbs.

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