300 15-Minute Low-Carb Recipes (35 page)

One-dish skillet meals are quick, versatile, and—since they generally contain both your protein and your vegetable—they eliminate the need to cook anything else. Furthermore, there's only one pan to wash!

Some of these “skillet suppers” can also be cooked in a wok. Use whatever you have.

Asian Pork and Cabbage

I know of few dishes that offer so much flavor for so little work.

1 pound (455 g) boneless pork loin

1/2 head cabbage

1 small onion Canola or peanut oil for stir-frying

1 tablespoon (15 g) black bean sauce

1 to 2 tablespoons (16 to 32 g) chili garlic paste

Slice the pork loin as thin as you possibly can—this is easier if the pork is partially frozen. Slice the cabbage about 1/2-inch (1.3 cm) thick, and cut across it a few times. Thinly slice the onion.

In a wok or large skillet, heat 3 to 4 tablespoons (45 to 60 ml) of oil over highest heat. As soon as it's hot, add the pork and stir-fry for 3 to 5 minutes. Add the cabbage and the onion and continue stir-frying until the cabbage and onion are just tender-crisp. Stir in the black bean sauce and the chili garlic paste and serve.

Yield:
3 servings, each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 32 grams of protein.

Balsamic Lamb Skillet

This dish is rich, different, and good!

1 pound (455 g) lamb leg or shoulder, thinly sliced and cut into strips

1/2 teaspoon minced garlic or 1 clove garlic, crushed

1/2 medium onion, sliced

1/4 cup (60 ml) olive oil

1/2 red bell pepper, sliced into small strips

1 bag (16 ounces, or 455 g) triple-washed fresh spinach

1/4 cup (60 ml) balsamic vinegar

Salt and pepper

Guar or xanthan

4 tablespoons (36 g) toasted pine nuts

Over high heat, start sautéing the lamb, garlic, and onion in the olive oil. When the pinkness has faded from the lamb, add the red bell pepper and stir that in, too.

When the lamb is cooked through and the onion is limp, add the spinach. You may have to add it in two or three batches to keep it from overwhelming your skillet, but it wilts quite quickly. Stir until the spinach is just barely limp. Don't overcook!

Stir in the balsamic vinegar, salt and pepper to taste (I like plenty of pepper in this), and thicken the pan juices with a sprinkle of guar or xanthan, if desired. Serve and top each serving with a tablespoon (9 g) of toasted pine nuts.

Yield:
4 servings, each with 9 grams of carbohydrates and 4 grams of fiber, for a total of 5 grams of usable carbs and 20 grams of protein.

Curried Lamb with Peas

This is not authentically Indian or authentically anything, I'm guessing, but it's fast and good. You could make this with ground beef instead, but the lamb is best and a nice change.

1 cup (130 g) frozen peas

1 pound (455 g) ground lamb

1/2 medium onion

1 1/2 teaspoons chopped garlic

1 1/2 tablespoons (9 g) curry powder

1/2 teaspoon ground cinnamon

1 tablespoon (8 g) grated gingerroot

1/2 teaspoon salt or to taste

Give your big, heavy skillet a squirt of nonstick cooking spray and put it over a medium burner to heat. Put your peas, still frozen, in a microwaveable bowl, add a tablespoon (15 ml) or so of water, cover (I use a saucer), and nuke on high for 3 to 4 minutes.

While that's happening, throw your lamb in your hot skillet and start browning and crumbling it. When it's broken up and starting to cook a little, put a tilted lid on it to hold the heat in.

Whack your half an onion into a few chunks and throw it in your food processor. Pulse to chop. When it's a medium texture, go dump it in with the lamb and stir everything up. Re-cover the lamb while you crush your garlic and then throw that in, too. Stir in the spices.

By now, your peas are cooked! Dump those in the skillet, too, and stir them in. Keep cooking and stirring until the lamb and onion are cooked through and serve.

Yield:
3 servings, each with 488 calories, 36 grams fat, 28 grams protein, 12 grams carbohydrate, 4 grams dietary fiber, and 8 grams usable carb.

Chicken Skillet Alfredo

Who doesn't love Alfredo sauce?

1 1/2 pounds (680 g) boneless, skinless chicken breast

1/2 medium onion

3 tablespoons (45 ml) olive oil

1 bag (16 ounces, or 455 g) frozen mixed cauliflower and broccoli or 1/2 pound (225 g) frozen broccoli florets and 1/2 pound (225 g) frozen cauliflowerets

1 cup (250 ml) jarred Alfredo sauce

Parmesan cheese (optional)

Cut the chicken into 1-inch (2.5 cm) cubes and slice your onion. Sauté the chicken and onion in the olive oil over medium heat.

While the chicken and onion are cooking, put the cauliflower and broccoli in a microwaveable casserole. Add a tablespoon or two (15 to 28 ml) of water, cover, and nuke it on High for 7 minutes. Go back and stir the chicken and onion while the veggies are nuking.

When the microwave goes “ding,” check to see if the veggies are tender but not mushy. If they need a couple more minutes, give it to them. When the broccoli and cauliflower are done, drain them and add them to the skillet. Stir in the Alfredo sauce, heat through, and serve. Pass a little Parmesan to sprinkle on top, if you like.

Yield:
5 servings, each with 8 grams of carbohydrates and 3 grams of fiber, for a total of 5 grams of usable carbs and 35 grams of protein.

Chicken Skillet Roma

1 1/2 pounds (680 g) boneless, skinless chicken breast, cut into 1-inch (2.5 cm) cubes

1/2 green pepper, cut into small strips

1 small onion, sliced

2 cloves garlic, crushed, or 1 teaspoon minced garlic

3 tablespoons (45 ml) olive oil

1 can (2 1/4 ounces, or 70 g) can sliced ripe olives, drained

1 cup (245 g) no-sugar-added spaghetti sauce

1/4 cup (25 g) grated Parmesan cheese

Sauté the chicken, pepper, onion, and garlic in the olive oil over medium-high heat. When all the pink is gone from the chicken, stir in the olives and spaghetti sauce, bring it to a simmer, and let it cook for just another minute. Serve with the Parmesan cheese on top.

Yield:
5 servings, each with 8 grams of carbohydrates and 2 grams of fiber, for a total of 6 grams of usable carbs and 33 grams of protein.

Italian Sausage with Onions and Peppers

Mmmmmmm! It's like revisiting my childhood in the New York City area!

1 1/4 to 1 1/2 pounds (570 to 680 g) Italian sausage links, hot or mild