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Low Carb RESOURCE Newsletter
Volume 1 Issue 11, Part 2 of 2
October 25, 2004


NOTICE: All the recipes this month have not been run through Mastercook. Kathie needed to stop

helping with recipe formatting for a while and I didn’t want to have Lori do these alone. IF ANYONE

like to volunteer to help run recipes for us each month, we could sure use a couple people with Mastercook

experience to help Lori out. Please email me at julie@lowcarbresource.com if you think you’d like to help!



NOTE: When a recipe shows 0 servings, the nutritional information is for the whole recipe. So you will need to divide that number by how many servings you get minus the fiber for “per serving” carb counts.



Sharon Wertz’s Low Carb Chili

1 lb hamburger
1 10 oz can Rotel diced tomatoes with green chilies (or jalepenos if you
like it hotter) (8 grams)
1/2 cup tomato sauce (4 grams)
1 15 oz can black soybeans (4 grams)
1 Tsp minced garlic (I used the kind in a jar) (1 gram)
1 Tbsp dried onions (or fresh onion) (4 grams)
1 Tbsp (or more, to taste) chili powder
1/2 tsp cumin
salt to taste

Brown ground beef in large saucepan. Add remaining ingredients and simmer
over medium heat for thirty minutes.

21 grams carb in entire recipe.

This is an adaptation of my standard chili recipe, substituting black
soybeans and drastically reducing both the tomato sauce and the diced
tomatoes. We actually liked it better with the reduced tomatoes. You could
use regular diced tomatoes and diced chilies instead of the Rotel tomatoes
with chilies. The Rotel comes in a 10 oz can instead of a 15 oz can, so
only use half a can of tomatoes and half a small can of diced chilies to
maintain the same carb count.


·         Exported from MasterCook *

Hamburger Cabbage Casserole

Recipe By :Low Carb Adaptation by Melissa Cathey/Loginasme
Serving Size : 6 Preparation Time :0:20
Categories : Beef Carbs 06-10
Casseroles Entrees
Low Carb Meats

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground beef
1/2 cup chopped onion -- (half of one large)
1 1/2 cups cauliflower -- grated or processed as "rice" (to 2
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Morton Nature's Seasons seasoning blend
3/4 teaspoon garlic powder
1/2 teaspoon paprika
6 ounces tomato paste
1/2 cup water
4 cups shredded cabbage
1 cup shredded cheddar cheese -- or any cheese

Heat oven to 400º.

Cook beef and onion in 10-inch skillet over medium heat 8 to 10 minutes,
stirring occasionally, until beef is brown; drain. Stir in caulrice, spices,
tomato paste, and water.

Place shredded cabbage in ungreased 2 to 3-quart casserole. Spoon beef
mixture over coleslaw mix. Cover and bake about 45 minutes or until heated
through; add cheese over top during last 5 minutes of baking.

"Betty Crocker's Best of Healthy and Hearty Cooking"
"Betty Crocker's Best of Healthy and Hearty Cooking © General Mills, Inc.
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 359 Calories; 27g Fat (66.1% calories
from fat); 20g Protein; 11g Carbohydrate; 3g Dietary Fiber; 84mg
Cholesterol; 714mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2
Vegetable; 4 Fat.

MELISSA’S NOTES : My substitutions:
Caulirice for 1/2 cup uncooked instant rice.
Tomato paste/water for 10 3/4 oz can of condensed tomato soup and 1/4 cup
water. Reduced onion to 1/2 cup



·         Exported from MasterCook *

Sloppy Joes

Recipe By :Adaptation by Melissa Cathey/Loginasme June 2004
Serving Size : 4 Preparation Time :0:00
Categories : Beef Carbs 01-05
Low Carb Meats

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground beef -- crumbled
1 tablespoon chili powder
1 green bell pepper -- finely chopped (or any color)
1 teaspoon onion powder
1 clove garlic -- crushed
1/2 teaspoon salt
1/4 teaspoon black pepper
1/3 cup vinegar -- or rice vinegar
1 can Ro*Tel original diced tomatoes & green chilies --
(10 1/2 - 14 ounces), pureed *see Note

Heat a 10-inch skillet over medium-high heat. Add beef, chili powder, bell
pepper, onion, garlic, salt and pepper. Brown meat, stirring occasionally;
drain fat.

Stir in vinegar; cook until liquid is gone.

Add tomatoes (pureed with juice). Cook until thickened, about 8 minutes.

Serve immediately over hamburger rolls, pasta, or rice. Sprinkle with
shredded cheese, if desired.

"www.nakanovinegar.com 9/27/02"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 383 Calories; 31g Fat (72.1% calories
from fat); 20g Protein; 7g Carbohydrate; 2g Dietary Fiber; 96mg Cholesterol;
689mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 4
1/2 Fat; 0 Other Carbohydrates.

NOTES : *Tomatoes can be left diced; I puree them as I do not care for
chunks of tomato.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0


From: "Karen Pierce" <kb9whp@ticon.net>

Karen's Goulash
1 lb ground beef
1 cup pepperoni slices
2 cups chopped onions and peppers
1 small can sliced black olives
1 cup Ragu pizza sauce
Parmesan cheese

Brown hamburger and drain. Add remaining ingredients except parmesan
cheese; simmer for 30 minutes.

When serving, sprinkle with parmesan cheese.




From: "Karen Pierce" <kb9whp@ticon.net>


1 pound ground beef
1/2 pound bacon
1 small onion
10 eggs
3/4 cup heavy cream
3/4 cup mayonnaise
1 1/2 cups grated cheddar cheese

Brown the beef, bacon and onion; put mixture into 9x9 pan; add
remaining ingredients; bake at 350 for 25 minutes or until set.




From alt.support.diet.low-carb

1 pound ground beef
2 cups broccoli, bite size pieces
3 tablespoons olive oil
1 teaspoon red pepper
1 cup beef broth
Chopped fresh ginger
2 tablespoons soy sauce
2 tablespoons fish sauce

• Heat oil in a wok over medium-high heat for 1 minute.
Drop in red pepper and ginger and stir for another minute.
Add hamburger and fry until browned. Add beef broth,
soy sauce, and fish sauce and heat for 2 minutes. Add
broccoli and stir to cover with sauce. Lower heat to
medium. Cover and cook until the broccoli is tender. 14 g
carbs for entire recipe.


Hamburger Cheese Bake (like lasagna in taste)

From: Sprgtime <no.spam@wanted.here>
Newsgroups: alt.support.diet.low-carb

I finally converted one of my old time favorite recipes to be low carb.
I made it this weekend for regular-eating guests and they loved it.
Actually, it turned out much better than I expected. It was sooo
delicious. Warning: Unlike most of the dishes I cook, this one actually
takes a bit of time to prepare.

Hamburger Cheese Bake
1 16 ounce package of frozen cauliflower (or equivalent of fresh)
1 pound ground beef
1/2 cup chopped onion
2 (8 ounce) cans tomato sauce
1 teaspoon Splenda
3/4 teaspoon salt
1/4 teaspoon minced garlic
1/4 teaspoon ground black pepper
8 ounces of cottage cheese
8 ounces of cream cheese, softened
1/4 cup sour cream
1/3 cup chopped green onions
1/3 cup chopped bell pepper
1/4 cup grated parmesan cheese

1. Run (defrosted, if using frozen) cauliflower through food processor
to slice it. Put in microwavable bowl with some water and nuke until
tender (about 6 minutes). Drain well.
2. In a large skillet over medium heat, cook ground beef and chopped
unions until brown. Drain. Stir in tomato sauce, splenda, salt,
garlic, and pepper. Remove from heat
3. In a large bowl, combine the softened cream cheese, cottage cheese,
sour cream, green onion, and bell pepper. This should be a creamy
looking mixture.
4. To assemble, in a greased 11x7x 1 1/2 inch baking dish, spread half
of the cooked and drained cauliflower. Top with half of the meat
mixture. Cover with entire cheese mixture. Add remaining cauliflower,
and then remaining meat mixture. Sprinkle with grated parmesan cheese.
5. If making ahead, this pan can be refrigerated and baked at a later
time. If making for now, go directly to step 6.
6. Bake in oven at 350 degrees F for 30 minutes. Let stand 10 minutes
before serving.

Serves 12

Total dish has 81 carbs and 2,571 calories. Per serving: 7 carbs, 215


Meatloaf Recipe by Just Me
From: just me
Newsgroups: alt.support.diet.low-carb

1 lb Hamburger
1/2 Lb Ground Pork
1 Tbsp Minced Dried Onion
1/2 Cup Swiss cheese Finely Shredded
1/2 Cup Monterey Jack Cheese Finely Shredded
1 Egg
2 Tbsp Heavy Whipping Cream.

Optional ( Mushrooms, Low Carb Ketchup)

Mix in a Bowl, and Bake like any Meatloaf.
Also if you want a BBQ Flavored Meatloaf, use some No Carb BBq Sauce in
the Mix.
Enjoy we had it had it last night and it was really good.


From: mssherrybee@

Meat Crust Pizza

Meat Crust Pizza
1 lb hamburger, lean
1/2 lb Italian Sausage
1 Lg egg
1/2 C Pork Rinds
1/2 C Ragu Pizza Quick Sauce
4 C Mozzarella Cheese
1/2 C Onion
1/4 C Green Pepper
Pepperoni Slices

Preheat oven to 400 degrees

Mix hamburger and Italian sausage in a bowl. Blend well. Add pork rinds and
egg, mix well. Put meat mixture on a 12 inch pizza pan and flatten to edges.
Bake for 12 minutes. Remove and drain grease. (Note: 90% or better lean
hamburger gives the best results for less shrinkage)

Pour pizza sauce on meat crust and spread evenly. Place pepperoni, onion,
green pepper and any other low carb toppings (be sure to add in the carbs!)
on pizza and cover with mozzarella cheese. Return to oven long enough to
melt the cheese. (5 to 10 minutes)

2.5g per slice.

Believe me, two slices will fill you up!


Low Carb Noodless Lasagna

1/4 lb. ground beef
1/4 lb. sausage (link or the Owens Italian Sausage Roll)
1 clove garlic (1 Carb)
1 oz. chopped onion (1.4g Carb)
1/4 cup tomato sauce (2g Carb)
8 oz. Ricotta Cheese (8g Carb)
3 oz. shredded Mozzarella cheese (1.8g carb)
1 egg (.6g Carb)
1/2 cup fresh spinach (2g Carb)
salt and pepper

Brown the meat, add garlic and onion and suate a few minutes. Mix in tomato
sauce. In a separate bowl, mix ricotta, egg, salt and pepper and 2 oz.
mozzarella. Spray deep dish with Pam. Layer meat, ricotta mixture and
fresh spinach leaves on top. Top with last ounce of mozzarella. Bake at
350 for 45 minutes. 2 very generous servings at 8.4 Carbs per serving or 4
servings at 4.2 Carbs per serving.


From: Sonya
Cheeseburger Soup
Brenda from Kansas

Brown 1 lb hamburger

Saute in 2 T butter til tender (takes 10 minutes):
1 1/2 chopped onions (1 1/2 cups)
1 1/2 cups (3 stalks) diced celery
2 tsp parsley
1/2 cup (1 whole) shredded carrots
2 tsp basil
1 stick butter, divided (use 2 T at this time)

Add to browned hamburger and above mixture:
6 cups chicken broth
8 cups chopped cauliflower, fresh or frozen

Put in kettle pot. Bring to boil and reduce heat & simmer until cauliflower
is done. Takes 10-12 minutes.

16 ozs chedder cheese
3 cups cream or half & half
1/2 tsp salt
1/2 tsp pepper

Stir till cheese melts. Remove from heat. Stir in 1/2 cup sour cream.

ENJOY!! My family especially likes this for Christmas Eve.


Beef Casseroles Low Carb

1 pound ground beef -- (1 to 1 1/2 lbs) not leanest
1/2 cup water -- or stock
1 tomato
1 cup sliced zucchini -- cauliflower, broccoli, peppers (your preference)
grated parmesan cheese -- to taste

Brown beef in chunks on medium heat, add water and top with everything else.
Simmer until all the water has boiled away. Stir together. Put in fringe and
reheat in small portions next day as hunger hits. I like to nuke and top
with more grated cheese. Ideas: add chili powder, paprika, basil, parsley as
simmering to spice things up. Serve with small salad to make a full meal.
Per serving: 362 Calories (kcal); 30g Total Fat; (75% calories from fat);
19g Protein; 2g Carbohydrate; 96mg Cholesterol; 82mg Sodium NOTES : posted
3/18/01 by Laurel Fitzhugh 6g carb entire recipe (9g carb / 3 g fiber) per


Salsa Beef Burritos

1 lb lean ground beef
1 T chili powder
1/4 tsp ground cumin
1/4 tsp salt
1/4 tsp pepper
1 C prepared chunky salsa
3/4 C shredded Co-Jack cheese
8 warmed low carb whole wheat tortillas

In large nonstick skillet, brown ground beef over medium heat 8 to 10
minutes or until no longer pink, stirring occasionally. Pour off drippings.
Season beef with chili powder, cumin, salt and pepper. Stir in salsa; heat
through. Remove from heat; stir in cheese. To serve, spoon 1/2 c beef
mixture in center of each tortilla. Fold bottom edge up over filling; fold
sides to center, overlapping edges.

Makes 8 servings. The count they provided: protein 14 gr, carbs 15 gr,
fiber 9 gr, calories 178.


Stuffed Hamburger Surprise - created by CuteFatChick

Just take some hamburger and mix in eggs, mustard, Worcestershire sauce,
salt, pepper and mashed pork rinds. Divide the burger into two huge patties,
one slightly larger than the other. Around the centre of the large patty,
place cheese, onions, black olives, maybe a little tomato, mushrooms,
pickles - whatever you want to stuff your burger with. Then place the
smaller patty on top and then seal your burger by pulling the edges of the
bottom burger up to mix with the patty on the top. Bake in the oven for
about 20
minutes to a half an hour. You can just slice out pieces like a pie. Very


Simple Moussaka – from Orit in Israel

1 medium eggplant (~ 1 lb.)
1.5 lb. ground beef
1 large onion (or use onion powder if that's too carby for you)
1 large tomato (if you can afford the carbs - if not, skip it)
4 eggs
Black pepper
Sweet paprika
1. Chop onion, fry in oil until golden, add ground beef, brown, add spices.
Cover and simmer,
stirring occasionally to keep the bottom from burning, for 1/2 hour.
2. Meanwhile, slice eggplant in 1/4" slices. Fry them on both sides in
plenty of oil, until golden. You can try to blot or squeeze out the oil, but
eggplant is like sponge, it will sop up a lot of oil. That's a good thing on


The following burger ideas were the brainstorms of Jep Rooster who’s website

can be found here: http://hometown.aol.com/JepRoostr1/

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