1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (38 page)

¼ cup (25 g) stuffed olives, sliced

1 tablespoon (15 ml) soy sauce

¼ cup (60 ml) Italian salad dressing, homemade or bottled

¾ cup (90 g) diced celery

1 tablespoon (15 g) butter

½ cup (60 g) pecans, chopped

Combine everything but the butter and pecans in a medium-size mixing bowl and toss well.

In a medium-size heavy skillet, over medium heat, melt the butter and add the pecans. Let them toast, stirring often, for 5 or 6 minutes. Add to the salad and toss.

Serve on a bed of lettuce, if you like.

Yield:
3 servings

Each with 31 g protein; 12 g carbohydrate; 3 g dietary fiber; 9 g usable carbs.

2 boneless, skinless chicken breasts

1 teaspoon Cajun Seasoning (store-bought, or page 484)

1 sweet red pepper, cut into small strips

1 green pepper, cut into small strips

¼ sweet red onion, thinly sliced

3 tablespoons (45 ml) tarragon vinegar

1 teaspoon spicy brown or Dijon mustard

1 clove garlic, crushed

cup (80 ml) olive oil

1 teaspoon dried tarragon

Salt and black pepper to taste

Place a chicken breast in a large, heavy resealable plastic bag and pound with a meat tenderizer, hammer, or whatever you have available, until it’s ¼-inch (6 mm) thick. Repeat with the second breast.

Sprinkle both sides of each pounded chicken breast with the Cajun seasoning. Grill or sauté until cooked through.

Cut both chicken breasts in strips about ¼-inch (6 mm) wide. Combine with the peppers and onion.

In a small bowl, combine the tarragon vinegar, mustard, garlic, oil, dried tarragon, and salt and pepper to taste; mix well. Pour over the chicken and vegetables and toss. Serve right away or let it sit for several hours for the flavors to blend.

Yield:
2 servings

Each with 11 grams of carbohydrates and 3 grams of fiber, for a total of 8 grams of usable carbs and 29 grams of protein.

1½ pounds (680 g) boneless, skinless chicken breast

¼ cup (60 ml) Teriyaki Sauce (page 465)

6 cups (120 g) iceberg lettuce, chopped

6 cups (120 g) red leaf lettuce, chopped

2 cups (150 g) shredded red cabbage

2 cups (150 g) shredded cabbage (Use bagged coleslaw mix, if you like.)

½ cup (60 g) shredded carrot

8 scallions, sliced, including the crisp part of the green shoot

1 tablespoon (15 g) butter

cup (80 g) slivered almonds

1 cup (240 ml) Ginger Salad Dressing (page 173)

Marinate the chicken breasts in the Teriyaki Sauce for at least 30 minutes, and all day won’t hurt a bit.

When mealtime rolls around, plug in your electric tabletop grill to preheat. While that’s happening, start assembling the lettuce, cabbage, carrot, and scallions in a big salad bowl.

Okay, the grill’s hot. Throw your chicken breasts in and set a timer for 3 minutes.

Melt the butter in a medium skillet and start sautéing the almonds in it. You want them just barely golden.

While the chicken and almonds are cooking, pour the dressing over the vegetables and toss the salad.

The timer went off! Go baste the chicken on both sides with the Teriyaki Sauce it marinated in and close the grill again. Reset the timer for another 2 to 3 minutes. Stir the almonds while you’re there!

Whew! Okay, the chicken is done, and the almonds are golden. First, take the almonds off the heat so they don’t burn. Now remove your chicken from the grill to your cutting board.

Pile the salad on four serving plates. Slice the chicken breasts and divide between the four salads. Top each with almonds and serve.

Yield:
4 servings

Each with 48 g protein; 21 g carbohydrate; 8 g dietary fiber; 13 g usable carbs.

1½ cups (340 g) cooked chicken, diced

1 large rib celery, diced

½ green pepper, diced

¼ medium, sweet red onion, diced

3 tablespoons (42 g) mayonnaise

3 tablespoons (42 g) sour cream

1 teaspoon dried dill weed

Salt

Combine the chicken, celery, pepper, and onion in a bowl.

In a separate bowl, mix together the mayonnaise, sour cream, and dill. Pour the mixture over the chicken and veggies, toss, add salt to taste, and serve.

Yield:
2 servings

Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 24 grams of protein.

This is wonderful when made with leftover turkey, too.

1 cup (110 g) diced cooked chicken

4 scallions, sliced, including the crisp part of the green shoot

1 stalk celery, diced

2 tablespoons (30 g) mayonnaise

1 teaspoon spicy brown mustard

½ teaspoon sugar-free imitation honey

1 teaspoon lime juice

½ teaspoon jerk seasoning, purchased or homemade

¼ cup (50 g) diced peaches (I used frozen unsweetened peaches, but use fresh if you’ve got them.)

Put your chicken, scallions, and celery in a mixing bowl. Whisk together the mayo, mustard, sugar-free imitation honey, lime juice, and jerk seasoning; pour it over the chicken and toss.

Add the peach dice, toss again, and then serve on lettuce, if you like.

Yield:
2 servings

Each with 22 g protein; 6 g carbohydrate; 2 g dietary fiber; 4 g usable carbs. Analysis does not include polyol in sugar-free honey.

This is an wonderful salad, different from any I’ve ever tried. Do use rice vinegar instead of another kind and napa cabbage instead of regular. They may seem like small distinctions, but they make all the difference.

2 tablespoons (30 ml) oil

½ cup (60 g) walnuts, chopped

4 boneless, skinless chicken breasts

3 cups (210 g) thinly sliced bok choy

3 cups (210 g) thinly sliced napa cabbage

¼ cup (30 g) grated carrots

1 cucumber, thinly sliced

½ cup (50 g) sliced scallions

½ cup (30 g) chopped fresh cilantro

cup (80 ml) soy sauce

¼ cup (60 ml) rice vinegar

1 tablespoon (15 ml) lime juice

2 tablespoons (3 g) Splenda

3 cloves garlic, crushed

½ teaspoon red pepper flakes (or to taste)

Put the oil in a heavy skillet over medium heat and toast the walnuts, stirring for about 4 to 5 minutes or until they’re brown and crisp. Set aside.

Grill your chicken breasts and slice them into strips. (I use my electric tabletop grill, but you can use whatever method you prefer.)

Combine the bok choy, cabbage, carrots, cucumber, scallions, and cilantro in a big bowl.

In a separate bowl, combine the soy sauce, rice vinegar, lime juice, Splenda, garlic, and red pepper flakes. Pour about two-thirds of this dressing over the salad and toss well, coating all the vegetables.

Heap the salad onto four serving plates, top each with a sliced chicken breast, and drizzle the rest of the dressing over them. Sprinkle with chopped walnuts and serve.

Yield:
4 generous servings

Each with 15 grams of carbohydrates and 4 grams of fiber, for a total of 11 grams of usable carbs and 36 grams of protein.

We generally only have 2 people to eat all this salad, so I set half of the vegetable mixture aside in a container in the refrigerator. Don’t put dressing on the half you plan to reserve, just put the dry, shredded vegetables in a container in the fridge, save half of your dressing to go with it, and reserve some of the walnuts, as well. This is wonderful to have on hand for a quick, gourmet lunch—just grill a chicken breast, toss the salad with the dressing, and presto, lunch is served.

Hey, a classic salad deserves a variation!

12 ounces (340 g) boneless, skinless chicken breast

2 tablespoons (30 ml) Teriyaki Sauce (page 465)

6 cups (120 g) torn mixed greens (I used romaine, leaf lettuce, and iceberg.)

½ cup (30 g) chopped cilantro

½ cup (120 ml) Ginger Salad Dressing (page 173)

½ teaspoon red pepper flakes (optional)

½ black avocado

cup (40 g) shredded carrot