Low Carb Crab Broccoli Casserole
Crab Broccoli CasseroleIngredients:
2 T butter
1/4 c chopped onion
8 oz crab
1/4 t curry
1/4 c cream & 1/4 c water
2 c cooked broccoli
1 c cheddar
xanthan gum (thickener)
1/2 t salt
1 T lemon juice
Preheat oven 350F. Grease 1 qt casserole and put cooked broccoli in bottom. Sprinkle with cheese. Melt butter and sauté onion. Add flour, curry powder and salt. Gradually stir in cream and water mixture. Cook until thickened (may have to add thickener). Add lemon juice and crab. Pour over broccoli. Bake 30 min.
Serves 2 @ 8 carb (5 NET carbs).
Broiled Fish with Cheese Ingredients:
12 oz flounder
2 T melted butter
1/2 c cheddar, shredded
1 T mustard
1 T ketchup or chili sauce
Brush fish with melted butter and broil 8-10 min until flaky. Combine remaining ingr and spoon onto fish. Broil 2-4 min until cheese bubbly and lightly browned.
Serves 2 @ 1 carb
Kona Inn SnapperIngredients:
12 oz snapper fillet (or flounder)
2 T Parmesan cheese
1 T butter
6 T salsa
2 oz Monterey jack cheese, shredded
1 oz cheddar cheese, shredded
salt and pepper to taste
chopped parsley (optional)
Preheat oven 350F. Lightly coat the fish with Parmesan and sauté in butter for about 1 min on each side to seal juices. Place fish in lightly greased casserole and top with salsa. 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. Garnish with parsley.
Serves 2 @ 4 carb (3 NET carbs)
1/2 t salt, 1/4 t pepper
2 lbs flounder
4 T butter
2 T oil
2 T lemon juice
1/2 t grated lemon zest (optional)
1 T dried parsley
1 T capers chopped
protein powder, soy isolate or baking mix
Combine protein powder, salt and pepper in bowl. Dredge fish to coat both sides. Melt 2 T butter with oil in skillet. Add fish and cook, turning once, until browned outside and cooked through (5-7 min.) Remove to platter and keep warm. Add remaining butter to skillet and cook over med high heat until browned, about 1 min. Stir in lemon juice, zest, parsley and capers and pour over fish.
Serves 4 @ 1 carb
Seafood Crepes with Creamy Cheese SauceCrepes: 4 eggs
4 T heavy cream
dash salt and pepper
1 6 oz can crab
1 can sm shrimp
2 T butter
1/4 c cream
1 t Dijon
1/4 c chicken broth
4 oz cheddar
1/4 c heavy cream
1 t Dijon
dash nutmeg, salt, pepper
Crepes: Blend crepe ingredients. Heat a good small non-stick pan and melt some butter. Ladle about 1/4 cup of mixture and tip pan quickly to make thin, even coating. Allow to cook until starts to curl on ends and is set in center. Turn and cook about 30 sec. Remove to plate and repeat. Makes about 6.
Filling: Melt butter, add crab and shrimp. Stir in broth, Dijon and cream and simmer until sauce reduces.
Sauce: Heat cheese, cream, Dijon and seasonings until cheese melts.
Assemble: lay out crepes, spread filling down center, roll up and top with cheese sauce.
Serves 3 @ 4 carbs, trace fiber, 636 Calories, 50 fat, 42 protein
Baked Salmon Italianne12 oz salmon
1/4 cup mayonnaise
2 T unsw. ketchup (2)
6 pieces sun-dried tomatoes (6.6)
4 strips bacon, cooked, cut in 1" pieces
1/4 cup chopped onion
Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top; sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top.
Serves 2 @ 6 carb (5 NET carbs).
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