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Low Carb Mains

 

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BAKED MEATBALLS 

Servings: 4
1 tablespoon olive oil 
1/2 onion, finely chopped 
3 garlic cloves, minced 
1/2 pound ground veal 
1/2 pound ground beef 
1/2 pound ground pork 
1/2 cup grated Parmesan cheese
2 eggs 
1/2 teaspoon salt 
1/4 teaspoon pepper 

  1. Heat oven to 375°In a skillet, over high heat, cook onion 5 minutes, until softened; add garlic and cook 1 minute more. Transfer to a bowl and mix in ground meats, cheese, eggs, salt, and pepper. 

  2. Roll golf ball-size meatballs; arrange on a jelly roll pan. Bake 20-25 minutes, until browned and cooked through.

Carbohydrates: 2.5 grams
Submitted by Gloria

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BRENDA'S LC STROGANOFF 

1 Kg minced beef
1 large onion
600 g sliced mushrooms
250g Sour Cream (full fat)
Pepper & salt
½ cup water

Cook mince for 10-15 minutes in a big frypan (no oil needed) breaking it all up. Add the chopped onion and cook a few minutes more. Then add mushrooms and pepper & salt..... stir well, then add water. Cover and simmer until the mushrooms are cooked. Turn the heat off, and add the sour cream. Serve with vegetables.

Makes 11 220 grams servings: 
420 calories (1765 kJ), 3.3 grams carb (net), 28.5 grams fat and 35.4 grams protein per serving. 
These are great to have in the freezer for nights you don't feel like cooking!

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CHICKEN PARCELS

Ingredients:
Two boneless, skinless chicken breasts (organic and free range, if available in your area)
Two large slices of bacon
One portobello or flat brown mushroom
One Tablespoon pesto
Soy sauce
Dry spices to taste
Chicken stock (make sure it contains no sugar)

Method:
Butterfly and pound out each of the chicken breasts, until they are flat and thin enough to be rolled later on.

Place thin cutlets in soy sauce and let marinate for at least 1/2 hour.
Slice mushroom into thin slivers.
On a cutting board, place the two slices of bacon.

Remove cutlets from marinade, and place each on top of a slice of bacon. For each cutlet, spread 1/2 tablespoon pesto on side which faces up. Place slivers of mushroom along one end of cutlet. Starting at the end with the mushrooms, take both the bacon and the cutlet, and roll as tightly as you can, without ripping the bacon. Secure the parcel shut with toothpicks or bbq skewers. Sprinkle with salt, pepper or other dry spices, as desired. (I like a little paprika).

In an oven-safe pot or pan (preferably one with a lid- if not, make sure you have some aluminum foil handy), place approximately a 1/2 cup of chicken stock. (The amount depends on the width of your pan- the parcels should sit in about 2cm of stock, but shouldn't be immersed in it.) Place parcels in pan, cover, and place in a pre-heated oven, 180 degrees, for 30 minutes.

After 30 minutes, remove lid (or foil), baste each parcel with the pan juices, and allow to brown for 5-10 minutes. (You may even want to raise the oven to a 'grill" setting)

Let these sit for about five minute before serving.

This meal goes well with a small green salad, or when served with sliced avocado, drizzled with balsamic vinegar.
Submitted by a fellow low carber from Wgtn

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CHICKEN PESTO 

Take chicken legs or chicken drumsticks and carefully with your fingers work under the skin to lift it without breaking it.  
Mix together some Philadelphia cream cheese and some fresh pesto (quantities to suit)......... and with a knife place under the skin cavity.  
Cook in a buttered pan uncovered for about 30 mins @ 180 degrees until cooked.   
The skin goes all brown and yummy. I melt the butter in the pan before placing the legs/drumstick in, and then brush over the surface with some of the melted butter before going into the oven. 
Submitted by Julie McQuilken

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CHICKEN SALAD (Martha Stewart)

Serves 6
2 large chicken breasts
Kosher salt and pepper
¾ cup mayonnaise
3tsp Dijon mustard
2tbl chopped chives
3tsp fresh tarragon
1 med granny smith apple
juice of ½ lemon
2 stalks of celery finely diced
2 cups red seedless grapes (1/3 cup each)
6 slices low carb bread (optional)
1 bunch coz lettuce

Season chicken with salt and pepper. Grill until chicken is cooked through. Set aside.
In a bowl, combine the mayonnaise, mustard, chives, tarragon and season with salt and pepper. 
Core the apple, cut into ¼ pieces. Place in a medium bowl with lemon juice and toss to combine. 
Add celery and grapes. Cut chicken into ½ pieces, add to the salad with the mayonnaise dressing. 
Stir to combine. Serve open faced on bread and the salad.
Submitted by Dale H

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MEATLOAF 101 (Martha Stewart)

Serves 6
Do not over-mix. Combine just enough to get into shape. Best, use combination of meat. 
Only use fresh breadcrumbs. For moist loaf, use fresh vegetables. 
Cooking loaf free-form makes a flavourful roasted crust.

3 slices fresh bread (white)
1 large carrot, cut into ¼? thick rounds
1 celery stalk, cut into ½? pieces
½ med yellow onion, roughly chopped
2 garlic cloves, smashed
½ cup fresh flat leaf parsley
½ cup, please 4tbl ketchup
3tbl dry mustard
250g each ground pork, ground veal, ground beef
2 large eggs, beaten
2tsp kosher salt
1tsp freshly ground black pepper
1tsp hot red-pepper sauce, or to taste
½ tsp chopped Rosemary, plus more for sprinkling
2tbl packed dark brown sugar
1tbl olive oil
1 small red onion, cut into ¼? thick rings

Preheat oven 400F. Remove crusts from bread. Place in food processor. When fine crumbs form, about 10 seconds, transfer to a mixing bowl. (Do not use dried crumbs, they will make meat loaf rubbery). Place carrot, celery, yellow onion, garlic and parsley in bowl of food processor. Mix until vegetables are minced, about 30 seconds, scraping down the sides of the bowl once or twice.
 Transfer to bowl with breadcrumbs. Add ½ cup ketchup, 2tsp dry mustard, pork, veal, beef, eggs, salt, pepper, hot sauce, rosemary. Using your hands, knead the ingredients JUST until thoroughly combined, about 1 minute. Do not over-knead. This will result in a heavy, dense loaf. The texture should be wet, but tight enough to hold a free form shape. Set a wire baking rack in a 12x17? baking pan. Cut 5x11? piece of baking paper and place over the centre of the rack to prevent the meat loaf from falling through. Using your hands, form an elongated loaf covering the baking paper. Place the remaining ketchup, remaining mustard and brown sugar in a bowl. Mix until smooth. Using a pastry brush, generously brush the glaze over the loaf. Place the oil in med saucepan, set over high heat. When the oil is smoking, add the red onion.

Cook, stirring occasionally until the onion is soft and golden in places. Add 4½tbl water and cook, stirring until most of the water has evaporated. Transfer the onion to a bowl to cool slightly, then sprinkle the onion over the meat loaf. Bake 30mins, then sprinkle rosemary needles on top. Continue baking until an instant-read thermometer inserted into the centre of the loaf registers 160F, about 25 mins more. Let the meat loaf cool n the rack, 15mins. Serve.
Submitted by Dale H

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SAVOURY MEATBALLS

About 500 grams of beef mince
1 egg
Cheese, either tasty, or try a blue cheese for entertaining
1 packet of Weight Watchers low carb gravy mix

Make meatballs with the mince and egg mixed together. Put a cube of cheese in the middle. Fry in some oil till brown on all sides, then place in a casserole dish with the gravy made to packet instructions. Bake in the oven 180 degrees for about 35 - 40 minutes until bubbling.

Entertaining Individual Meat Loaves

Make the meatballs with blue cheese inside, and make them bigger and more squat, so each person gets one large individual meat loaf. You can add crispy bacon to the mince mixture if desired, also some finely chopped mushrooms and/or onions. You will need to cook the onion first though. Divide mince mixture into 6 equal portions and put about 1 tablespoon of blue cheese in and wrap mince around it. Form into a rectangular log and wrap bacon around each one.

Bake at 180 degrees fan bake for about 30 mins.

When serving, slice each loaf diagonally and place attractively on place - one lying down, the other on its end. Enjoy!!
Submitted by Julie McQuilken

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SAUSAGE PIE

Mix together 500g sausage meat with 1 onion 
Then place in a greased flan tin pressing it down , layer 1 sliced tomato on top of the meat then beat together 3 eggs with a little cream and pour over top sprinkle grated cheese over top and bake for 40 mins 180c 
This is so good and when your sick of quiche its a nice change I think divided into 4 this would have about 2-3 cabs per slice
Published with permission NZLCS

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CREAMY INDIAN CHICKEN  

3 Tbspns butter
1 whole boneless chicken breast, cut into strips
1 & half tspns cumin
1 & half tspns turmeric
half tspn chilli flakes/ or pinch of cayenne
4 cloves garlic, crushed
half cup chicken stock
half cup sour cream
handful of fresh chopped coriander

Sautee the chicken strips in butter until browned. Add cumin, turmeric, chilli/cayenne, and garlic and sautee for 2 minutes. Add chicken stock, then reduce heat and simmer for about 8 mins. Slowly stir in the sour cream at the last minute until heated through. Pour onto serving plate then sprinkle all the coriander over the top, serve immediately.
Serves 2
Total carbs is about 12grams.( so 6g per serve)
P.S. Turmeric is rich in potassium and vitamin C, and is a natural anti-inflammatory.
Published with permission NZLCS

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DIET PEPSI CHICKEN

Chicken pieces ( I used legs)
Salt and pepper to taste
Diet coke etc. The recipe suggested a can per 10 chicken pieces. 

Rinse chicken and pat dry. Place skin side down in a baking pan. Pour coke etc. over chicken and season with salt and pepper. Bake at 190 degrees for 40 mins. Turn chicken over and bake another 20 mins. or until tender. Enjoy!
Submitted by Julie McQuilken

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FISH COATING SUGGESTIONS....

When I cook fish, I make my husbands with ordinary batter, and I use a mixture of soy flour and gluten flour when I do mine. You could also try coating the fish with a mixture of ground almonds, parmesan cheese, flaxmeal (ground linseed) and some other flavourings. I do this with chicken and it's very nice.
Tara

I also just sprinkle fillets liberally with lemon and pepper or cajun seasoning and fry in a little butter and sunflower oil in a teflon pan. Or I bake them in a tin of seasoned toms - Wattie's Mediterranean and throw on some olives and capsicums. 
Cheri

Another great coating mix is powdered pork crackling. Crackling comes up best with fan-forced cooking. It puffs up beautifully without any bits not done nor any burnt. Just make sure that most of the fat on the underside is removed and then process in a food processor or blender. Just coat the fish or chicken in the crunchy grains.
Nyree

My fave fish recipe is to spread fillets with basil pesto, place in oven dish with cream then bake in the oven. Not a crunchy type coating but yummy and moist.
Jo

I spray some oil lightly on both sides and sprinkle the chicken salt on one side, then nuke for about 45 - 50 secs.
Tara

It's sort of what KFC puts on their chips. Ordinary salt with some chicken seasoning in it. I think Masterfoods or Maggi put out one, but the nicest I've tried is from Bin Inn. You can get garlic salt too.
Tara

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BATTERED FISH

One egg – beat in a bowl – dip one piece of fish in the bowl ( both sides)
Melt one heaped tablespoon of butter in a pan
Fry the piece of fish in the pan (brown on both sides)
Dip the piece of fish in the egg in the bowl again (both sides)
Fry the piece of fish in the pan (brown on both sides) AGAIN
Serve with salad/vegetables and BEST FOODS mayonnaise

Submitted by Gloria

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EASY GOURMET CHICKEN

2 single chicken breasts with skin  
4-6 slices Brie cheese
3-4 slices of bacon strips

Lift the skin of the chicken and place the cheese under the skin and on top of the breast meat. Lay the chicken skin side down on the laid out flattened bacon and roll up. Bake 200C for 15-20 mins. Can be cooked on BBQ grill for 15-20 mins, turning often.
Submitted by Pam S

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Two Serbian traditional recipes Snezana has adjusted to have low carb:

RUSSIAN SALAD

1/2 chicken breast, cooked
2 hard boiled eggs
50g ham
1/2 carrot, cooked
1 big or 2 small pickles
3 tablespoons mayonnaise (Pam's new American, 0 carb)
salt, pepper

Cut everything into very small cubes, mix with mayonnaise, add salt and pepper according to taste and you have a very low carb side dish (it's very rich so it is not meant to be a dish, rather a salad). I think this amount will serve 4-6. The original recipe includes little cooked potato and peas, but they can easily be omitted.

Another one that my auntie used to serve when I was little
Submitted by Snezana 

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MEATZA

0.5kg mince
1Tbs salsa
1 Tbs tomato ketchup
1Tbs bacon bits (crushed)
Breadcrumb equivalent (I have left this out, and it's better I think w/o)
Mixed herbs

Mix together and spread into a thin later in a greased baking dish
Cook at 180 for about 20 minutes
Drain

Spread some tomato Ketchup over the base then add grated cheese, bacon,
mushrooms, peppers etc to your hearts content.

Bake for another 20 minutes or so till the cheese has well melted......it was the consistency of toast... crunchy outside with a spongy middle... very much like a pan pizza.
Submitted by Emma  

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MALAYSIAN SATAY
 Vegetarian or Meat Serves 3-4

6-8 hardboiled eggs (cut into half)
1 1/2 or 2 Tbsp Thai Red Curry -medium hot
(add more if you like it hotter)
1 Tbsp Curry Powder
1 medium onion - chopped
1 tsp mince garlic
1 round eggplant or 2 of if it's the long stem type 
About 2-3 cups of blanched cabbage, broccolli,
cauliflower, capsicum, okra- separate bowl 
3/4 can of coconut cream (add more if you like the
richer/creamer taste)
4 Tbsp Chunky peanut butter
1/3 cup water
salt to taste 

In a wok or big saucepan, put 3 Tbsp of oil into the wok and in goes the garlic, onion stir fry till it turns slightly brown then add in the eggplant stir often for about 3 mins (slightly burned/brown and softer texture yummy taste). Lower the heat then add the red curry, curry powder and stir for 1/2 min. Lastly, add the rest of coconut cream, water, peanut butter, blanched vegetables (except okra) bring to
boil and slow down the heat. Salt to taste and remember to toss in the okra and eggs. Voila!

Meat - chicken thighs/breasts about 300g
2 Cups of vegetables omit the okra
Submitted by Susie

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EGG FOO YOONG 

Easy to make and yummy.       Ingredients for 2 or 3 people

6 - 8 eggs
300/400g Mince pork/chicken/beef or prawns/crabs or ham (depends on how much meat/whatever you like or without for the vegetarian)
1 stalk of chopped spring onion or small onion 
1/3 cup frozen peas or mixed vegetables (optional)
1/2 tsp baking powder
1 tsp soya sauce
salt and pepper to taste
pinch of msg (optional)
oil for pan frying

Beat up the eggs together with the baking powder, salt, pepper then the meat, onions & peas/mixed veg. 

Heat the wok/pan with suitable amount of oil for pan frying the eggs mixture, cover with a lid and remember to lower the heat or the bottom will be burnt if you stayed on high heat plus the meat will not be cook. Probably need to make a one batch at a time. Voila!

Submitted by
Susie

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MAH POH TAU FOO - Spicy

2 pcs tofu 
2 cloves garlic - minced/chopped
400g mince pork/chicken/beef (without for vegetarian)
2-3 tbsp Hot bean sauce (from the chinese shop)
½ cup water
1 tbsp oyster sauce (optional)
1 stalk spring onion (chopped)
½ tsp soya sauce
2 tsp sesame oil
1 tsp corn flour mix with little of water (optional but taste nicer with them) or guar gum (I have nottry them)
2 - 3 tbsps olive/cooking oil

Cut the tofu into cubes size. In the wok/big pot (for they will splatter if you use flat pan-messy) put the
oil and stir fry the garlic till light brown then add the meat till they turn golden brown, add the hot bean
sauce stir for 1/2 min. Put in the water, tofu, oyster sauce, soya sauce and simmer for a few mins.
Lastly, toss in the chopped spring onion, sesame oil and corn flour. Add salt/pepper to taste. Serves 2-3 person.

You can use the mung bean noodles/vermicelli if you don't like tofu for this dish. Boil the 250g vermicelli with water and 2 tsp salt. Drain and mix with the " mah poh " meat mixture. Enjoy! Susie
Submitted by Susie's

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GARLIC DILL MEATBALLS

1 pound ground chicken 
1/2 pound ground pork 
1 small onion, finely chopped
1/2 cup ground pork rinds (optional) 
1 egg
2 garlic cloves, pushed through a press
2 tablespoons chopped fresh dill 
1/2 teaspoon salt 
1/4 teaspoon pepper 
2 tablespoons canola oil

  1. Heat oven to 375°F. Combine chicken, pork, onion, pork rinds, egg, garlic, dill, salt and pepper in a bowl and mix well. Divide mixture into 18 1 1/2" meatballs.

  2. Heat oil in a large ovenproof skillet over medium-high heat until hot very hot. Brown meatballs (in batches, if necessary) on all sides, about 6 minutes. 

  3. Transfer skillet to oven; bake 10 minutes or until meatballs are cooked thoroughly

Servings: 4   Prep time: 10 minutes  Bake/Cook time: 12 minutes
Carbohydrates: 2 grams Net Carbs: 1.5 grams Fiber: 0.5 grams Protein: 32.5 grams  Fat: 27.5 grams  Calories: 394
Submitted by Gloria

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BEEF SUPREME SAUSAGES WITH CHEESE

Microwave beef supreme sausage from MAD BUTCHER for 2 minutes
Brown in frypan until sausages are cooked
Slice sausages into halves
Sprinkle 2 heaped tablespoonfuls of Mozzarella cheese on top 
Microwave for 45 seconds

Total Protein : 36.4g Total Carbohydrate : 0.6g Total Fat : 10g
Submitted by Gloria

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CHICKEN AND BACON ROLL

1 x Chicken Breast with skin 
Slice chicken breast horizontally into 2 halves

Place 2 heaped tablespoons of KRAFT PHILADELPHIA CREAM CHEESE between the 2 halves of chicken breasts
Then wrap the 2 halves of chicken breasts with one piece of bacon, hold the bacon in place with a toothpick
Place one tablespoonful of butter or garlic butter on top of the bacon/chicken roll
Microwave for 7 minutes or bake multi rolls for 40 minutes
Serve with salad/vegetables and BEST FOODS mayonnaise
Submitted by Gloria

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BUTTER CHICKEN

Ingredients :
200g Meat (Beef, Lamb or Chicken)
1 teaspoon of crushed ginger
1 teaspoon of crushed garlic
100 mls of Samoa Coconut Cream Lite 
60g of Watties Tomatoe Puree (4 tablespoons)
60g of Naturalea Organic Plain Unsweetened Yoghurt (4 tablespoons)
60g of Watties Butter Chicken Sauce (4 tablespoons)
¼ of red onion (or onion)
2 mushrooms 
salt and pepper
coriander leaves

  1. Slice meat, red onion and mushrooms into pieces

  2. Heat oil in wok/pan over medium heat

  3. Stir fry Butter Chicken Sauce, onions, mushrooms, ginger, garlic for a further 2 minutes

  4. Sprinkle salt and pepper

  5. Add coconut milk, yoghurt and tomato

  6. Simmer gently for 2 minutes Sprinkle coriander and serve with vegetables

Total Carbohydrate : 11g  Total Protein : 24g  Total Fat : 13g
Submitted by Gloria

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CHINESE SESAME CHICKEN STIR FRY

200g Chicken (slice into pieces)
½ Onion (slice)
1 tablespoonful of sesame oil
1 heaped tablespoonful of cashew nuts
1 heaped teaspoonful of sesame seeds

Total Carbohydrate : 9g Total Fat : 9.6g Total Protein : 23.6g
Submitted by Gloria

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THAI GREEN CURRY

Ingredients :

200g Meat (Beef, Lamb or Chicken)
1 teaspoon of crushed ginger
1 teaspoon of crushed garlic
100 mls of Samoa Coconut Cream Lite
¼ of red onion (or onion)
2 mushrooms 
salt and pepper
¼ packet of TRIDENT Green Curry Paste
coriander leaves

  1. Slice meat, red onion and mushrooms into pieces

  2. Heat oil in wok/pan over medium heat

  3. Stir fry Green Curry Paste, onions, mushrooms, ginger, garlic for a further 2 minutes

  4. Sprinkle salt and pepper

  5. Add coconut milk 

  6. Simmer gently for 2 minutes

  7. Sprinkle coriander and serve with vegetables

Total Carbohydrate : 3.4g Total Protein : 20.8g  Total Fat : 4.6g
Submitted by Gloria

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INDIAN RED CURRY

Ingredients :

200g Meat (Beef, Lamb or Chicken)
1 teaspoon of crushed ginger
1 teaspoon of crushed garlic
100 mls of Samoa Coconut Cream Lite 
100g of Watties Whole Peeled Tomatoes
¼ of red onion (or onion)
2 mushrooms 
salt and pepper
¼ packet of TRIDENT Red Curry Paste
coriander leaves

  1. Slice meat, red onion and mushrooms into pieces

  2. Heat oil in wok/pan over medium heat

  3. Stir fry Green Curry Paste, onions, mushrooms, ginger, garlic for a further 2 minutes

  4. Sprinkle salt and pepper

  5. Add coconut milk and tomato

  6. Simmer gently for 2 minutes

  7. Sprinkle coriander and serve with vegetables

Total Carbohydrate : 3.2g Total Protein : 21g Total Fat : 4.7g
Submitted by Gloria

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MEXICAN BEEF TACO

Ingredients for 1 Beef Taco :

3 heaped tablespoons of Prime Minced Beef (45g)
1 level teaspoon of OLD EL PASO Taco Seasoning Mix
1 heaped tablespoon of Grated Mozzarella Cheese
2 teaspoon of OLD EL PASO Taco Sauce
Brown minced beef over high heat for 5 minutes
Stir in Taco Seasoning Mix and 2 tablespoons of water
Simmer for 1 minute until sauce thickens
Place 1 taco shell upside down on a place and microwave on HIGH for 1 minute
Fill taco shell with minced beef mixture, sprinkle cheese and taco sauce on top
Serve with vegetables or salad

Total Protein : 9g Total Fat : 6g Total Carbohydrate : 8g
Submitted by Gloria

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LOW CARB MINCE PIE

Aubergine (The amount of Aubergine depends on the size. I'd say 1/3 to 1/2 of a large aubergine)
500g of mince
1 can of tomatoes
2 tablespoons sweet chilli sauce 
3 cups cooked cauli 
parmesan cheese

Method

  • Line the pie plate with aubergine 

  • brown 500g of mince 

  • add onions and garlic, quantities are as you desire 

  • add a can of tomatoes, chopping them through the mince 

  • cook this until the moisture from the tomatoes has evaporated, leaving a rich liquid 

  • Spoon on top of the aubergine - press it firmly 

  • Over meat  - smear sweet chilli sauce 

  • Cover with mashed cauli 

  • sprinkle on parmesan cheese

Bake in the oven till the top is toasted golden and the aubergine is tender
Submitted by Tui

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AWESOME MEAT BALLS

600-800g beef mince
450g Packet of sausage meat 
250g Cream Cheese
1/2 cup of Oat Flour
Approx 1 cup of grated cheese or as much as you like.

Get a large bowl and mix all ingredients together. Roll into small balls ( I got approx 30) 
but all depends what size you want them to be.

Placed on a large oven dish with sides and lightly sprayed with oil and baked in 
medium oven for approx 20-30 mins.
Submitted by Sharon

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