The AF L-C Diet - MORE LOW CARBOHYDRATE RECIPES
Green Beans with Brown Butter Garlic Sauce
1 lb green beans
3 quarts boiling water
4-1/2 tsp salt
1/4 cup butter
1 clove garlic, thinly sliced
1/4 cup chopped onion
1/4 tsp salt
1. Trim ends off washed and drained green beans. Cut in half or into 2-inch lengths.
2. Add 4-1/2 tsp salt to the 3 quarts of boiling water. Slip beans by handfuls into water, making sure water continues to boil rapidly. Lower heat, leave uncovered and simmer for 6 to 8 minutes. Beans should be done, but crisp, with bright green color. Drain at once. If they are not to be used immediately, run cold water over them, drain and dry in paper towels. Place in a covered bowl until ready to use.
3. Melt butter in a small saucepan over low heat. When it begins to darken and turn pale brown, add sliced garlic. Butter will foam up. Remove from heat until foam subsides. Garlic should be pale brown around the edges. Add chopped onion and cook until onion is soft. Add salt.
4. Pour butter mixture into a large frying pan. Add green beans and toss or stir with a wooden spoon over low flame until beans are heated through.
Veal Kidneys with Mustard Sauce
4 veal kidneys, whole, but fat and filament removed
4 tbs butter
2 tbs minced shallots or green onions
1/2 cup dry vermouth
1 tbs lemon juice
1-1/2 tbs Dijon-style mustard
1 tbs soft butter
Salt and pepper
3 tbs chopped parsley or chives
1. Heat butter in a shallow casserole or chafing dish. When foam subsides, roll kidneys in butter. Cook, uncovered, for about ten minutes, over medium heat, turning every two minutes. When kidneys are light brown, firm and slightly puffy, remove to a hot plate, cover, and keep warm.
2. Add shallots to butter in casserole and cook for 1 or 2 minutes. Add wine and lemon juice, and boil, stirring and scraping up browned particles, until wine is reduced by half.
3. Mix mustard and two tbs butter, and swirl into wine. Add salt and pepper to taste.
4. Cut kidneys crosswise into 1/4-inch slices. Sprinkle lightly with salt and pepper. Return kidneys to casserole. Stir over low heat only long enough to warm through. Do not allow sauce to boil. Sprinkle with chopped parsley or chives.
Burgundy Baked Chicken
1 broiling chicken, cut into 8 pieces
1/2 cup mild oil, preferably peanut oil (NOT olive oil)
1 medium onion, coarsely chopped
2 cloves garlic, minced
1/4 tsp oregano
1/2 tsp salt
2 tbs lemon juice
1 cup Burgundy wine, or other good, dry red wine
Preheat oven to 350º.
1. Pour oil into a large skillet, and heat over high heat until very hot, almost smoking. Add chicken pieces and sauté until a rich golden brown. Remove chicken, drain on paper towels and plane in a small covered roasting pan.
2. Remove all except 2 tbs of oil from the frying pan. Lower heat, add onion, garlic, oregano, salt, and lemon juice. Simmer over low heat until onion is soft and yellow, about five minutes.
3. Sprinkle onion mixture over chicken. Cover and bake 1/2 hour. Correct seasonings.
4. Bring wine to boil and pour over chicken. Cook, uncovered, for ten more minutes.
Filled Dessert Crêpes
3/4 cup sifted flour
1/8 tsp salt
3 eggs
Liquid sweetener equal to 2 tbs sugar
2 scant tbs brandy
2 scant tbs melted butter
1/2 - 2/3 cup milk
Sweet butter for frying
Filling: 1 scant tsp jam or 2 tbs sliced fresh strawberries for each crêpe.
1. Sift flour with salt.
2. Beat in eggs one at a time.
3. Add sweetener and beat batter until smooth.
4. Mix in brandy and butter. Mix in milk until batter has consistency of light cream.
5. Set aside in cool place for at least 1 hour, longer if possible. Beat again before using.
6. Melt about 1 tsp sweet butter in small skillet. Over medium heat spoon in just enough batter to cover bottom. As edges of crêpe turn brown, run a spatula around to loosen them. Crêpe is ready to be turned when top is dry. Turn with spatula and brown the other side.
7. Spread each crêpe with jam or fill with 1 tbs sliced strawberries and roll or fold.
Note: This recipe may seem wildly extravagant in carbohydrates, but it makes 12 thin crêpes. Total carbohydrate content of each thus comes to less than 5 grams per crêpe, plus 10 more grams if you splurge on jam or approximately 15 grams for sliced strawberries. The other 11 crêpes will have to go to the non-dieters -- but isn't one better than none?
Coffee Fluff
6 egg yolks
Liquid sweetener equal to 5 tsp sugar
Few grains of salt
3/4 cup strong coffee
1. Combine egg yolks, liquid sweetener and salt in the top of a double boiler. Beat with a rotary beater -- electric or hand -- until the mixture is very thick.
2. Place over simmering water -- do not let the water boil -- and gradually add the coffee as you continue to beat. Beat until the pudding thickens and forms a mound when dropped from the beater.
3. Chill, covered, until ready to serve.
Lemon Chiffon Pudding
1 tbs unflavored gelatin
1/4 cup water
1/2 cup lemon juice
1/2 tsp salt
4 egg yolks, well beaten
Liquid sweetener to equal 1/2 cup sugar
1 tsp grated lemon rind
4 egg whites
1 cup heavy cream
1. Soak gelatin in water
2. In top of double boiler, combine lemon juice, salt, egg yolks. Water in bottom of double boiler should not tough top. Cook, stirring, until mixture begins to thicken. Add sweetener and continue cooking until mixture is very thick.
3. Stir in gelatin and grated rind.
4. When mixture has cooled, beat egg whites until stiff. Beat lemon mixture and fold in egg whites.
5. Beat cream until stiff. Fold into lemon mixture. Spoon into 6 small sherbet glasses or custard cups and chill several hours before serving.
Note: This recipe will make 6 small (carbohydrates: 4 grams) or 4 lavish (carbohydrates: 6 grams) servings. Let your arithmetic be your guide.
Custard Crème
2 cups heavy cream
4 egg yolks
Liquid sweetener equal to 3 tbs sugar
1/8 tsp salt
1 tsp vanilla extract
1. In the top of a double boiler, scald cream.
2. Beat egg yolks well. Add sweetener, salt, and mix well.
3. Pour a small amount of the scalded cream into the egg yolks and blend well.
4. Pour egg-cream mixture into the remaining cream and cook, stirring constantly, until the mixture is thickened and coats the spoon -- a matter of four minutes or less. Stir in vanilla extract.
5. Pour into individual serving dishes. Chill thoroughly. |
