Crab Broccoli Casserole Rak brokula tepsija
Ingredients: Sastojci:
2 T butter 2 T maslac
1/4 c chpd onion 1 / 4 c chpd luk
8 oz crab 8 oz kraba
1/4 t curry 1 / 4 t kari
1/4 c cream & 1/4 c water 1 / 4 c vrhnje i 1 / 4 c vode
2 c cooked broccoli 2 c kuhana brokula
1 c cheddar 1 c cheddar
xanthan gum (thickener) xanthan guma (thickener)
1/2 t salt 1 / 2 t soli
1 T lemon juice T sok 1 limuna

Preheat oven 350F. Prethodno zagrijati pećnicu 350F. Grease 1 qt casserole and put cooked broccoli in bottom. Mast 1 QT lonac i stavite kuhati kelj pupčar u dnu. Sprinkle with cheese. Posuti sa sirom. Melt butter and sauté onion. Rastopiti maslac i sauté luk. Add flour, curry powder and salt. Dodajte brašno, prašak i sol curry. Gradually stir in cream and water mixture. Postupno promiješati vrhnje i vodu u mješavinu. Cook until thickened (may have to add thickener). Cook do obložen (svibanj imati za dodavanje thickener). Add lemon juice and crab. Dodajte limun sok i rakovima. Pour over broccoli. Sipati preko brokule. Bake 30 min. Peći 30 min.
Serves 2 @ 8 carb (5 NET carbs). Služi 2 @ 8 carb (5 NETO carbs).


Broiled Fish with Cheese Pečen riba sa sirom

Ingredients: Sastojci:
12 oz flounder 12 oz koprcati se
2 T melted butter 2 T rastopljeni maslac
1/2 c cheddar, shredded 1 / 2 c cheddar, isjeckan
1 T mustard 1 senf
1 T ketchup or chili sauce 1 T kečap ili chili

Brush fish with melted butter and broil 8-10 min until flaky. Četka riba sa rastopljeni maslac i peći 8-10 minuta dok čudan. Combine remaining ingr and spoon onto fish. Kombinirajte preostalih INGR žlicu i na ribu. Broil 2-4 min until cheese bubbly and lightly browned. Peći 2-4 minuta dok sir šampanjac i lako browned.
Serves 2 @ 1 carb Služi 2 @ 1 carb


Kona Inn Snapper Kona Gostionica Snapper

Ingredients: Sastojci:
12 oz snapper fillet (or flounder) 12 oz snapper file (ili obični iverak)
2 T Parmesan cheese 2 T Parmezan sir
1 T butter 1 maslac
6 T salsa 6 T salse
2 oz Monterey jack cheese, shredded 2 oz Monterey utičnica sir, isjeckan
1 oz cheddar cheese, shredded 1 oz cheddar sir, isjeckan
salt and pepper to taste sol i papar na okus
chopped parsley (optional) sjeckani peršin (opcionalno)

Preheat oven 350F. Prethodno zagrijati pećnicu 350F. Lightly coat the fish with Parmesan and sauté in butter for about 1 min on each side to seal juices. Lako kaput riba s Parmezan i sauté u maslac za oko 1 min sa svake strane na pečat sokova. Place fish in lightly greased casserole and top with salsa. Stavite ribu u lonac i lagano greased vrh sa salsom. Sprinkle cheddar on the center of the fish and jack cheese on the ends (or mix cheeses and sprinkle over all.) Bake 10-12 min until fish is cooked. Posipati cheddar na centar za ribu i sir na dizalicu završava (ili miješati sirevi i posipati nad svim.) Peći 10-12 min dok je riba kuhana. Garnish with parsley. Garnirati s peršin.
Serves 2 @ 4 carb (3 NET carbs) Služi 2 @ 4 carb (3 NET carbs)


Flounder Picatta Koprcati se Picatta

Ingredients: Sastojci:
1/2 t salt, 1/4 t pepper 1 / 2 t soli, 1 / 4 t papra
2 lbs flounder 2 lbs koprcati se
4 T butter 4 T maslac
2 T oil 2 T ulje
2 T lemon juice T 2 limuna sok
1/2 t grated lemon zest (optional) 1 / 2 t grated limun polet (opcionalno)
1 T dried parsley 1 T osušeni peršin
1 T capers chopped 1 T kapari sjeckani
protein powder, soy isolate or baking mix proteina u prahu, soja izolirati ili pečenje mix

Combine protein powder, salt and pepper in bowl. Kombinirajte protein u prahu, sol i papar u zdjelu. Dredge fish to coat both sides. Bager riba kaput na obje strane. Melt 2 T butter with oil in skillet. 2 T rastopiti maslac u ulju u tava. Add fish and cook, turning once, until browned outside and cooked through (5-7 min.) Remove to platter and keep warm. Dodajte ribu i kuhati, nakon okretanja, dok browned izvan i preko kuhanog (5-7 min.) Ukloni na pladanj i držati toplom. Add remaining butter to skillet and cook over med high heat until browned, about 1 min. Dodajte preostali maslac na tava i kuhati nad med visoke toplinske do browned, oko 1 min. Stir in lemon juice, zest, parsley and capers and pour over fish. Promiješati u limun sok, polet, peršin i kapare i sipati preko ribe.
Serves 4 @ 1 carb Služi 4 @ 1 carb


Seafood Crepes with Creamy Cheese Sauce Morski plodovi sa Crepes kremast sir umak

Crepes: 4 eggs Crepes: 4 jaja
4 T heavy cream 4 T teških krema
dash salt and pepper crtica sol i papar

Filling: Upis podataka:
1 6 oz can crab 1 6 oz može kraba
1 can sm shrimp 1 mogu sm škamp
2 T butter 2 T maslac
1/4 c cream 1 / 4 c vrhnje
1 t Dijon 1 t Dijon
1/4 c chicken broth 1 / 4 c pileća juha

Sauce: Preljev:
4 oz cheddar 4 oz cheddar
1/4 c heavy cream 1 / 4 c teških krema
1 t Dijon 1 t Dijon
dash nutmeg, salt, pepper crtica muškatni oraščić, sol, papar

Crepes: Blend crepe ingredients. Crepes: krep mješavina sastojaka. Heat a good small non-stick pan and melt some butter. Toplinska dobar mali non-stick za prženje i maslac rastopiti neke. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating. Davati oko 1 / 4 čaše od smjese i Savjet za prženje brzo napraviti tanka, čak i za oblaganje. Allow to cook until starts to curl on ends and is set in center. Dopusti da se kuhaju dok ne počinje i završava na rotor se postavi u centar. Turn and cook about 30 sec. Skrenite i kuhati oko 30 sek. Remove to plate and repeat. Izvadite na tanjur i ponoviti. Makes about 6. Stvara oko 6.

Filling: Melt butter, add crab and shrimp. Popunjavanjem: rastopiti maslac, dodajte rakovima i škamp. Stir in broth, Dijon and cream and simmer until sauce reduces. Promiješati u bujon, Dijon i vrhnje i pirjati dok umak smanjuje.

Sauce: Heat cheese, cream, Dijon and seasonings until cheese melts. Preljev: Toplinska sira, vrhnja, Dijon i seasonings dok sir melts.

Assemble: lay out crepes, spread filling down center, roll up and top with cheese sauce. Saberite: nokautirati crepes, širite punjenje dolje centra, zavrnuti i vrh sa umakom od sira.
Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein Služi 3 @ 4 carbs, trag vlakno, 636 kalorija, masti 50, 42 proteina


Baked Salmon Italianne Pečena losos Italianne

12 oz salmon 12 oz lososom
1/4 cup mayonnaise 1 / 4 cup majoneza
2 T unsw. 2 T unsw. ketchup (2) kečap (2)
6 pieces sun-dried tomatoes (6.6) 6 presahnu komada suncem rajčica (6,6)
4 strips bacon, cooked, cut in 1" pieces 4 trake pancete, kuhani, izrezati na 1 "komada
1/4 cup chopped onion 1 / 4 cup sjeckani luk

Mix mayo and ketchup to make Russian Dressing. Izmiješati Mayo i kečap da ruski dressing. Heat tomatoes in water in microwave for few minutes to plump. Toplinska rajčice u vodu u mikrovalnu za nekoliko minuta splasnuti. Spray casserole dish with Pam. Pljusak lonac s PAM dish. Lay salmon pieces in and cover with dressing. Laika losos u komade i pokriti s nošenjem. Cut up tomatoes and lay on top; sprinkle with chopped onion. Izreži se rajčice i stavi na vrh, posuti sa sjeckani luk. Bake at 400 for 20-25 min. Peći na 400 za 20-25 min. Put under broiler for just a few minutes to brown top. Put pod pile za pečenje za samo nekoliko minuta na vrh smeđi.
Serves 2 @ 6 carb (5 NET carbs). Služi 2 @ 6 carb (5 NETO carbs).