Enjoy good hot low carb comfort foods

Posted

By Denise Swogetinsky

Special to The Messenger



So winter is finally here. Now is when we want good stewy comfort foods. Can we fix these and keep our healthy, low carb diet? Here's some options you can try. Remember, planning and moderation make for a healthy lifestyle.



Low Carb Crockpot Chili (11 carbs)

2 lbs lean ground beef

1 medium yellow onion, chopped

3 tbsp minced garlic

1 1/2 cups celery, diced

1 cup beef broth,

14.5 oz can crushed tomatoes

14.5 oz can diced tomatoes with green chilies

6 oz tomato paste

3 tbsp chili powder

2 tbsp ground cumin

2 tbsp crushed red pepper flakes (if you want spicy chili)

1 tsp garlic powder

1 tsp italian seasoning

1 tsp salt

1 tsp ground black pepper



In a large pan over med-high heat, cook ground beef until browned. Drain grease. Add minced garlic and saute for 1 minute. Add beef to slow cooker. Add chopped onions, celery, beef broth, diced tomatoes, crushed tomatoes, tomato paste, chili powder, cumin, crushed red pepper flakes (optional), garlic powder, Italian seasoning, salt and pepper. Stir all ingredients together. Cook on Low for 6 hours or High for 3 hours.



Low Carb Taco Casserole (4 carbs)

2 pound lean ground beef

1 tsp minced garlic

2 tablespoons chili powder

1 tsp onion powder

1/2 cups salsa

1/4 cup water

1 (16 ounce) can low fat re-fried beans

1/2 cup low fat sour cream sour cream

1/4 cup chopped green onion

1 cup shredded Low fat Cheddar cheese



Preheat oven to 350 degrees F (175 degrees C).

In a large skillet over medium-high heat, cook ground beef until no longer pink and drain any fat. Season beef with garlic, chili powder and onion powder. Spread meat evenly in a 9×13 baking dish, add salsa and water. The spread the re-fried beans over top. Then spread the sour cream over the beans. The top with shredded cheese. Bake in preheated oven for 30 minutes, or until hot and bubbly. The sprinkle with green onions and serve with a salad on the side and nachos for the carb eaters in your house.



Low Carb Zucchini Lasagna (10 carbs)

16 oz. ground beef, 92%

2 medium zucchini

4½ oz. onion

2 cloves garlic

1 serrano chili

3 tomatoes

5½ oz. mushrooms

½ cube Knorr chicken bouillon

½ cup shredded low-fat mozzarella

1 tsp. paprika

1 tsp. dried thyme

1 tsp. dried basil

Salt & pepper

Cooking spray



Use a julienne peeler to cut the zucchini into ½-inch (1 cm) slices. Sprinkle lightly with salt and set aside for 10 minutes. Blot the zucchini slices with a paper towel and grill or broil them in the oven for 3 minutes at high heat. After broiling, place the zucchini on paper towels (you want to get as much of the liquid out as possible). Cut off the ends of the tomatoes and make an X insertion on top. Place in boiling water for a few minutes. Pour cold water over, and peel off the skin. Roughly chop onions, garlic, chili, peeled tomatoes, and mushrooms. Add a little cooking spray to a deep skillet and fry the garlic, onion and chili for 1 min. Add the tomatoes and mushrooms to the skillet and sauté the vegetables for an additional 4 minutes. Then take them off the heat and set aside. Cook the beef in the same skillet with the paprika until fully browned. Add the vegetables back into the skillet together with the chicken bouillon and remaining spices and let it simmer for 25 minutes over low heat. Heat the oven to 375 degrees F (190 C) Line a small baking tray with parchment paper and use 1/3 of the zucchini to make a layer in the bottom. Put 1/3 of the meat sauce on top. Add another layer of zucchini and continue like this until you're out of sauce and zucchini Spread shredded mozzarella on top and bake for 35 minutes. Take the lasagna out of the oven and allow to rest for 10 minutes before serving.



Crock Pot Low-Fat Beef Stew (17 carbs)

1 pound lean beef stew meat, cubed in about 1-inch pieces

2 tablespoons flour for coating the beef

1 cup red wine, (optional non-alcoholic wine or vegetable broth)

1 teaspoon salt, divided

1/2 teaspoon black pepper, divided

2 tablespoons extra-virgin olive oil

1 medium onion, coarsely chopped

1 clove garlic, minced

2 medium potatoes, peeled and cubed

2 medium carrots, peeled and sliced

2 celery stalks, coarsely chopped

1/2 cup diced red peppers

2 bay leaves

6 sprigs of thyme, remove leaves from 4 sprigs

2 cups beef broth, fat-free and low-sodium

1 (14-ounce) can fire-roasted diced tomatoes



Coat the beef with the flour then shake off the excess then sprinkle 1/2 teaspoon salt and 1/4 teaspoon black pepper. Over medium heat, in a saucepan with extra-virgin olive oil, brown the floured beef then pour in the wine. Cook until sauce is slightly thickened and alcohol aroma is gone, about 5 minutes. Transfer the beef and its sauce to the crock pot. In the crock pot, add onion, garlic, potatoes, carrots, celery, red peppers, leaves from 4 thyme sprigs, bay leaves, broth, tomatoes, and the remaining 1/2 teaspoon salt and pepper. Cover and cook on low for 8 hours or high 4 - 6 hours. Garnish with remaining two thyme sprigs.






Powered by Creative Circle Media Solutions