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Breakfast Low Carbohydrate Diet Recipes


PUFFED OVEN PANCAKE - 6 Servings
2 tbsp butter
3 eggs (1.8 grams of carbs)
1/2 cup high gluten flour * (12 grams of carbs)
1/4 cup cream (2.4 grams of carbs)
1/4 cup water
salt

Melt butter in skillet. Beat eggs. Add flour, cream water and 1/4 tsp salt. Mix well. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed and golden brown. Serve with blackberry syrup, maple butter or low carbohyrate maple syrup (Recipes #25, #26, and #27).

Carb Count: Recipe Total 16.2 grams of carbs, Carbohydrates Per Serving 2.7 grams of carbs
* You can purchase high gluten flour at some grocery stores, most health food stores or from a bakery.

EGGS BENEDICT - 4 Servings
4 eggs (2.4 grams of carbs)
Canadian Bacon
Sauce
1/2 cup butter
3 beaten egg yolks (0.9 grams of carbs)
1 tbsp water
1 tbsp lemon juice (1.3 grams of carbs)

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat and simmer. Break eggs into cup and carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg and serve with Canadian Bacon and Hollandaise Sauce.

For sauce, combine butter, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.

Carb Count: Recipe Total 4.6 grams of carbs, Carbohydrates Per Serving 1.15 grams of carbs

Lunch Low Carbohydrate Diet Recipes


GOAT CHEESE WITH SPINACH AND SUNDRIED TOMATOES - 4 Servings
1 cup romaine lettuce (1.9 grams of carbs)
1/2 cup spinach (1.2 grams of carbs)
1 radish, diced (0.2 grams of carbs)
4 tbsp sundried tomatoes (1.5 grams of carbs)
3 tbsp olive oil
1 tbsp balsamic vinegar (0.9 grams of carbs)
1/4 pound goat cheese (0.6 grams of carbs)

Slice goat cheese, brush with oil and broil until golden. Serve on top of salad with diced radish and sundried tomatoes. Drizzle with oil and vinegar.

Carb Count: Recipe Total 5.3 grams of carbs, Carbohydrates Per Serving 1.2 grams of carbs

BUFFALO CHICKEN WINGS - 2 Servings
1 pound chicken wings
2 tbsp butter
1/4 cup hot pepper sauce

Bake wings at 375 degrees F for 20 minutes. In saucepan, melt butter. Stir in hot pepper sauce. Brush wings with sauce. Bake for 10 more minutes. Turn over and baste with sauce. Bake 10 more minutes. Serve with blue cheese dressing and celery (1/2 cup = 1.9 grams of carbs).

Carb Count: Recipe Total 0 grams of carbs, Carbohydrates Per Serving 0 grams of carbs

Dinner Low Carbohydrate Diet Recipes


GREEK CHICKEN - 4 Servings *Low Fat*
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 tbsp lemon juice (1.3 grams of carbs)
1 tbsp oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)

Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown. Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover and simmer 8-10 minutes. Serve.

Carb Count: Recipe Total 13 grams of carbs, Carbohydrates Per Serving: 3.2 grams of carbs

LEMON FISH - 4 Servings *Low Fat*
4 white fish fillet
1 tbsp oil
1 tbsp fresh lemon juice (1.3 grams of carbs)
1 garlic clove, thinly sliced (0.9 grams of carbs)
4 tbsp whole milk ricotta cheese (1 gram of carbs)
4 tbsp plain yogurt (2.8 grams of carbs)
1 tbsp fresh chives, optional (0.6 grams of carbs)

Preheat oven to 400 degree. Place fish in aluminum foil packet with oil, garlic & lemon juice. Place fish packet in oven. Mix the ricotta cheese with yogurt & stir in snipped chives. When fish is done, remove & serve with ricotta/yogurt sauce.

Carb Count: Recipe Total 6.6 grams of carbs, Carbohydrates Per Serving 1.6 grams of carbs

Dessert Low Carbohydrate Diet Recipes


Splenda is an artificial sweetener that you use just like sugar (it measures the same, so you can substitute any recipe with the same measurement). You can purchase it at any grocery store in the same aisle that you would find sugar and other artificial sweeteners (like Equal or SweetnLow). It is made from sugar and can handle the heat of baking (unlike sweeteners made from aspartame).

The Atkins Diet Center has done research that indicates sweeteners that contain aspartame (such as NutraSweet and Equal) stimulate insulin production (leading to unstable blood sugar, irritability and carbohydrate cravings). Sweeteners that use sucralose (marketed as Splenda) and saccharin (such as Sweet'nLow) have not been shown to stimulate insulin production.


FRENCH SILK PIE - 4 Servings
1/2 cup butter, softened
2/3 cup Splenda
2 oz unsweetened baking chocolate (8 grams of carbs)
1 tsp vanilla (3 g)
1/2 cup refrigerated or frozen egg product, thawed

Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream (3.3 grams per cup), if desired.

Carb Count: Recipe Total 11 grams of carbs, Carbohydrates Per Serving 2.9 grams of carbs

CINNAMON MERINGUES - 4 Servings
2 egg whites (0.6 grams of carbs)
1/4 tsp cream of tartar
dash salt
1/2 cup Splenda
2 tsp ground cinnamon (3.6 grams of carbs)
1 tsp vanilla extract (1.5 grams of carbs)
1/2 tsp almond extract

In a medium bowl, combine egg whites with cream of tartar and salt; beat until soft peaks form. Fold in cinnamon, vanilla and almond extracts Drop by tablespoonfuls onto greased cookie sheets. Bake at 300 degrees F for 30 minutes.

Carb Count: Recipe Total 5.7 grams of carbs, Carbohydrates Per Serving 1.4 grams of carbs

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