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‘500 Low-carb Recipes’

Having trouble cooking low-carb meals? Dana Carpender’s new book offers hundreds of options, from cocktails to cheesecake. Click here for five sample recipes.
/ Source: TODAY

Diets low in carbohydrates are all the rage. But how do you cook satisfying dishes without pasta, rice, bread and all that sugar? In her new book, Dana Carpender offers 500 recipes for everything from cocktails to cheesecake. Here are the recipes:

PERFECT PROTEIN PANCAKES

Makes 14 “silver dollar” pancakes

INGREDIENTS

2 eggs

1/2 cup ricotta cheese

1/4 cup vanilla-flavored whey protein powder

1/2 teaspoon baking powder

1/8 teaspoon salt

DIRECTIONS

Spray a heavy skillet or griddle with nonstick cooking spray and place it over medium heat. In a mixing bowl, whisk together the eggs and ricotta until quite smooth. Whisk in the whey protein powder, baking powder, and salt, only mixing until well combined.

Drop batter onto the skillet or griddle by the tablespoonful. When the bubbles on the surface of the pancakes are breaking and staying broken, flip them and cook the other side.

Serve with butter and sugar-free syrup, sugar-free jelly, Splenda and cinnamon, or a few mashed berries sweetened with Splenda.

Five of these pancakes are considered a serving, so double or triple your batches accordingly. You can also make extra and freeze them — pop them in the toaster for a perfect hurry-up breakfast.

NUTRITION

0.6 grams of carbohydrates (per pancake)

0 grams fiber

2.5 grams of protein

ELLEN’S NOODLELESS LASAGNA

Serves: 4

INGREDIENTS

1 lb. ground beef

1 cup low-carb spaghetti sauce

1 can (4 ounces) sliced mushrooms

1 cup ricotta cheese

1 egg, beaten

1 1/2 cups shredded mozzarella cheese

1/2 tablespoon Italian seasoning

20 to 25 slices pepperoni

DIRECTIONS

Preheat the oven to 350F. Brown the ground beef in a frying pan, and drain off the oil. Add the spaghetti sauce and mushrooms, and simmer 10 minutes. In a small bowl, mix the ricotta, egg, 1/4 cup mozzarella, and Italian seasoning. Beat well with a fork.

Grease an 8 x 8-inch glass baking dish with nonstick cooking spray. Spread the beef mixture in the bottom of the dish. Spread the ricotta mixture on top of the beef mixture. Lay half the pepperoni slices on top of the ricotta mixture. Put remaining shredded mozzarella over the pepperoni slices, and lay the remaining pepperoni on top of the cheese. Bake until bubbly (about 20 minutes).

NUTRITION PER SERVING

9 grams of carbohydrates

3 grams of fiber

43 grams of protein

SHRIMP SCAMPI

Serves: 3

INGREDIENTS

1/4 cup olive oil

1/2 cup butter

3 cloves garlic, crushed

1 pound raw shrimp in the shell

1/4 cup dry white wine

1/4 cup minced fresh parsley

DIRECTIONS

Melt the butter with the olive oil in a heavy skillet over medium-low heat. Add the garlic, and stir it around. Add the shrimp to the skillet. If they’re room temperature, they’ll take 2 to 3 minutes per side; frozen shrimp will take 4 to 5 minutes per side. Be careful not to overcook them. Add the wine, and simmer for another 1 to 2 minutes. Serve garnished with the parsley, and put out plenty of napkins!

NUTRITION PER SERVING

3 grams of carbohydrates

A trace of fiber

31 grams of protein

PUMPKIN CHEESECAKE

Serves: 12

INGREDIENTS

Butter

1/2 cup pecans, coarsely chopped

2 packages (8 ounces each) cream cheese, softened

1/2 to 3/4 cup Splenda sweetener

2 teaspoons vanilla extract

1 1/2 cups pure canned pumpkin

1/2 cup sour cream

4 eggs

1 1/2 teaspoons cinnamon

1 teaspoon ginger

1/2 teaspoon nutmeg

1/4 teaspoon ground cloves

1/4 teaspoon salt

DIRECTIONS

Preheat the oven to 300F. Butter the bottom and sides of a 9 1/2 -inch springform cheesecake pan. Sprinkle the bottom of the pan with chopped pecans, distributing evenly.

In a large mixing bowl, use an electric mixer to beat the cream cheese, Splenda and vanilla until fluffy, stopping occasionally to scrape the sides of the bowl and beaters.

Add the pumpkin and sour cream, mixing thoroughly on medium speed. Add the eggs one at a time, mixing thoroughly between each one. Mix in the cinnamon, ginger, nutmeg, cloves, and salt.

Pour the batter over the nuts in the pan. Bake for 60 to 70 minutes, or until a knife placed in center comes out clean. Cool for 20 minutes before removing from the pan, and chill for at least 2 hours before serving.

NUTRITION PER SERVING

7 grams of carbohydrates

1 gram of fiber

6 grams of protein

MOM’S CHOCOLATE CHIP COOKIES

Makes 4 1/2 dozen cookies

INGREDIENTS

1 cup butter, at room temperature

1 1/2 cups Splenda

1 1/2 teaspoons blackstrap molasses

2 eggs

1 cup ground almonds

1 cup vanilla-flavored whey protein powder

1/4 cup oat bran

1 teaspoon baking soda

1 teaspoon salt

1 cup chopped walnuts or pecans

12 ounces sugar-free chocolate chips

DIRECTIONS

Preheat the oven to 375F. Use an electric mixer to beat the butter, Splenda, and molasses until creamy and well blended. Add the eggs, one at a time, and beat well after each addition.

In a separate bowl, stir together the ground almonds, protein powder, oat bran, baking soda, and salt. Add this mixture, about 1/2 cup at a time, to the Splenda mixture, beating well after each 1/2-cup addition, until it’s all beaten in. Stir in the nuts and chocolate chips.

Spray a cookie sheet with nonstick cooking spray and drop the dough by rounded tablespoons onto it. These cookies will not spread and flatten as much as standard chocolate chip cookies, so if you want them flat, flatten them a bit now.

Bake for 10 minutes, or until golden. Cool on baking sheets for a couple minutes, then remove to wire racks to cool completely.

NUTRITION PER COOKIE

3 grams of carbohydrates

A trace of fiber

5 grams of protein

Dana Carpender is the founder of Hold the Toast Press, which publishes the biweekly online newsletter Lowcarbezine. She is the author of How I Gave Up My Low-Fat Diet and Lost Forty Pounds and operates the Web site www.holdthetoast.com. She lives in Bloomington, Indiana.