The lowdown on LowCarb Sweeteners

CookingWithCarlo.com ^ | Dec. 15, 2003 | Carlo3b Dad, Chef, Author

[carlo3b]

Welcome to our list. In case some of you haven't seen these yet, here you are for an encore .. Enjoy.. :)

LowCarb Chicken with Fresh Herbs & Vegetables

Fresh vegetables and herbs wed blissfully to tender chicken breasts in a dish that will please nearly everyone. Colorful, delicious, and packed with nutrition!

• 1/4 cup Keto* Crumbs or low carb bread crumbs
• 6 Tablespoons shredded Parmesan cheese, divided
• 4 skinned and boned chicken breast halves
• 2 Tablespoons olive oil
• 10 large mushrooms, quartered
• 1 large green bell pepper, thinly sliced
• 3 large tomatoes, coarsely chopped
• 1 large garlic clove, pressed
• 1/2 teaspoon salt
• 1/4 cup chopped fresh basil
• 1 Tablespoon chopped fresh oregano

Combine Keto or bread crumbs and 4 tablespoons Parmesan cheese, and dredge chicken in mixture.

Cook chicken in hot oil in a large skillet over medium-high heat 4 minutes on each side or until browned. Remove chicken from skillet.

Add mushrooms and bell pepper to skillet; sauté 3 minutes. Add tomato, garlic, and salt; return chicken to skillet. Cover, reduce heat, and simmer 10 minutes. Stir in basil, oregano, and remaining 2 tablespoons Parmesan cheese. Serve immediately.

If you don't have fresh herbs, substitute 1 tablespoon dried basil and 1 teaspoon dried oregano.

Makes 4 servings –– 5.8 grams of carbohydrate per serving.
 
 

Bacon Cheeseburger Quiche

• 1 lb. very lean hamburger
• 1 small chopped onion
• 4 slices crisp-cooked bacon, chopped in bits
• 3 eggs
• 1/2 cup mayonnaise
• 1/2 cup half-n-half
• 8 oz. shredded chedder or swiss cheese
• garlic powder to taste (optional)
• white pepper

Brown hamburger in skillet with onion. Remove and mix in bowl with bacon pieces, breaking up any larger clumps with a fork or pastry mixer until you have a fine mix. Drain well of any excess grease and press into the bottom of a deep-dish pie pan. Set aside.
Preheat oven to 350°F.

Combine remaining ingredients in mixer bowl and whip well. Pour mixture over beef "crust" and bake 40-45 minutes until top is browned and "set". Cool 15-20 minutes before slicing. This can be packaged in Ziplocs or plastic containers for meals quickly microwaved over the next 3-5 days. (Does not freeze well, though.)

Makes 6 servings –– 2.2 grams of carbohydrate per serving.
 

Green Beans with Bacon and Almonds

• One 16 oz package frozen French style green beans, thawed
• One 16 oz package bacon, cooked and crumbled
• 1/2 cup slivered almonds

Fry bacon, draining off all fat, but leaving bits in the pan. Add thawed green beans and heat through, about 15 minutes, stirring occasionally. Add bacon and almonds, and heat another 5 minutes.

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 
 

Garlic Eggplant & Zucchini

This recipe calls for your veggies to be grilled. To approximate this dish indoors, set your broiler pan on the highest rack. Broilers vary significantly, so check after 30 seconds to make sure yours isn't excessively hot.

• 1 medium eggplant (or 3 skinny Japanese eggplants)
• 3 small zucchini
• olive oil for brushing
• coarse Kosher salt and freshly-ground black pepper
• 3 cloves garlic, crushed
• 2 Tablespoons olive oil
• 1 Tablespoons red wine vinegar
• crushed red pepper
• 1/4 cup chopped fresh parsley (leaves only)

If using standard (globe-type) eggplant, slice into 1/2" disks. Salt generously and set aside for 20 minutes. Rinse and pat dry. If using Japanese eggplant, simply slice eggplant in half lengthwise. Slice zucchini in half lengthwise.

Brush vegetables with olive oil; salt and pepper. Grill over medium coals until somewhat softened and golden, about 4 - 8 minutes per side, depending on heat.

Meanwhile, combine garlic, 2 tablespoons of olive oil, and red wine vinegar. Remove vegetables to platter. Drizzle with garlic-oil-vinegar sauce. Sprinkle with fresh parsley and crushed red pepper to taste.

Makes 4 servings –– 4.7 grams of carbohydrate per serving.

Swiss Cheese Cobb Salad

• 1 (10-ounce) bag (6 cups) mixed salad greens
• 1/4 pound Swiss Cheese, cubed
• 1 medium (1 cup) green pepper, coarsely chopped
• 1 medium (1 cup) red pepper, coarsely chopped
• 1 medium (1 cup) tomato, coarsely chopped
• 1/4 pound Ham, cubed
• 2 hard-cooked eggs, chopped
• 3/4 cup Bleu Cheese salad dressing

Place salad greens on large platter or in large shallow bowl. Place cheese in row down center of greens. Place half of each remaining ingredient in vertical rows from cheese to one side of platter. Repeat on other side of cheese with remaining ingredients. Cover; refrigerate until serving time.

Serve with salad dressing.

Makes 6 servings –– 4.5 grams carbohydrate per serving.

Grilled Sirloin Salad

• 1 1/4 lb. boneless beef top sirloin steak, cut 3/4-inch thick Tenderloin may be substituted for top sirloin.
• 1 teaspoon fresh lemon juice
• 6 cups gourmet salad greens mix
• 2 medium plum tomatoes, halved lengthwise, then cut crosswise into slices
• 1/2 cup prepared ranch or blue cheese dressing
• salt

Seasoning:

• 1 teaspoon dried oregano leaves, crushed
• 1 clove garlic, crushed
• 1/4 teaspoon pepper

In a small bowl, combine seasoning ingredients. Press evenly into both sides of beef steak. Place steak on grid over medium, ash-covered coals. Grill, uncovered, 13-16 minutes for medium rare to medium doneness; turn occasionally.

Season steak with salt, as desired. Drizzle with lemon juice. Carve steak crosswise into thin slices.

In large bowl, combine salad mix and tomatoes; toss gently. Arrange beef on top of salad. Serve with low carb dressing of choice (Blue Cheese is terrific here!)

Makes 4 servings –– 3.9 grams of carbohydrate per serving.
 

Chocolate Chipper Cheesecake Crust:

• 1/4 cup almond or walnut flour (finely ground nut meal)
• 4 Keto Chocolate Biscotti Cookies - finely crushed
• 2 Tablespoons Splenda
• 4 Tablespoons butter - melted

Filling:

• 5 (8-oz) packages full fat cream cheese, softened
• 1 cup Splenda
• 1/2 cup DaVinci Sugar Free Vanilla Syrup
• 1 Tablespoon Oat Flour
• 1 Tablespoon sugarfree vanilla extract
• 3 eggs
• 1/2 cup sour cream
• 1 cup Sugar Free Chocolate Chips

Preheat oven to 350°F.

Mix the crust ingredients and press into bottom of springform or cheesecake pan.

Mix cream cheese, Splenda, DaVinci Sugar Free Vanilla Syrup, and vanilla extract with an electric mixer until blended. Add eggs one at a time, mixing on low after each, just until blended. Blend in oat flour and mix again. Then blend in sour cream.

Add Sugar Free Chocolate Chips and stir in gently with a large spoon (don't use mixer!) and pour over crust. (If you like, reserve some for top of cake ... when cake begins to "set", sprinkle additional decorative chips over top and finish baking.)

Bake 1 hour and 5 minutes to 1 hour and 10 minutes or until center is almost set. Run knife around the rim of the pan to loosen cake and allow to cool before removing the springform pan ring. Refrigerate overnight.

This makes a LARGE cake! Total carbs in cake: 102 At 20 servings: 5.1 carbs per slice. At 24 servings: 4.25 carbs per slice.

 Dr. Pepper Cake

• 1 1/2 cups high gluten flour
• 1 cup almond flour
• 1 cup granulated Splenda
• 1/4 cup Diabetisweet
• 1 Tablespoon baking powder
• 1 1/2 teaspoons cinnamon
• 4 Tablespoons Dutch-Process Cocoa powder
• 1/2 teaspoon salt
• 8 large egg whites (room temp)
• 1/2 teaspoon cream of tartar
• 3/4 cup cold Diet Dr. Pepper *
• 2 Tablespoons Buttermilk
• 4 large egg yolks
• 1/3 cup oil
• 2 teaspoons vanilla extract

 Grease and flour (use the gluten flour) two 8" or 9" round cake pans. Preheat oven to 325°F.

In large mixing bowl, sift together high gluten flour, almond flour, granulated Splenda, Diabetisweet, baking powder, cocoa, cinnamon, and salt. Set aside.

In another large bowl, whip egg whites until soft peaks form. Pause and sprinkle cream of tartar over egg whites, then continue beating until stiff peaks form.

In small bowl, mix cold Diet Dr. Pepper with egg yolks and whisk well. Add oil, buttermilk, and vanilla extract. Add egg yolk mixture to flour mixture and beat till smooth.

Add 1/2 of the whipped egg whites to the batter mixture and beat again until well blended (but no more than a minute.)

Then carefully add batter to remainder of whipped egg whites and mix gently using a rubber/plastic spatula, being careful not to break down whites, until batter is fully incorporated.

Pour into cake pans evenly and bake at 325°F for 20-30 minutes turning half-way through. Keep an eye on them and don't overbake. Baking time can vary a bit depending on oven, elevation, etc. Cake is done when lightly golden brown on top and puffed and cracked at edges. Remove from oven and cool for 10 minutes before removing from pan to cool on cake racks. When fully cool, assemble and frost with your favorite low-carb frosting. (A chocolate/peanut butter/cream cheese frosting is great on this cake!)

[Lil'freeper]

LOL! How did you know I had a London broil in the freezer? Thanks!

[carlo3b]

I like a product made with Splenda called Fruit2-O. It's water, slightly sweetened with Splenda, fruit flavored and slightly tart. Zero calories.

I've added it to my Christmas stocking stuffer to myself.. LOL.. Thanks my little FReeper FRiend.. soooooooo much.. :)

LowCarb MooLess Soothin Smoothies

A great refreshing Non-Dairy beverage.

• 1/2 cup frozen fruit, as peach, strawberry, pear, (or 1 cup fresh)
• 1/4 cup soft tofu
• 1 cup soy milk
• 1 teaspoon Splenda
• 1 20-gram scoop (3/4 oz.) of low-carb soy powder

Very simple directions: toss everything in the blender and mix.

LowCarb, copyrighted by Morelli Enterprises Inc.

[carlo3b]

How did you know I had a London broil in the freezer?

I peeked.. LOL.. :)

[MattMa]

Please add me to your ping list.

[Ditter]

Carlo, I found another sweetner that I don't think you have mentioned. It is called Whey Low. It is made from corn & even tho they assured me there was no protein that would cause an allergic reaction, it did cause my chest to tighten & strange tightning in my throat. Soooooooo, I don't need another warning. Do you want to buy some Whey Low? ha ha

[Aquinasfan]

The most common artificial sweetener in use is aspartame (Equal, Nutrasweet).

I think Splenda passed Equal in January of this year. Popularity skyrocketed after Dr. Atkins' endorsement.

[Aquinasfan]

I am still not comfortable using it because I don't think it has been around long enough to ascertain long-term health risks.

It's been used in Canada for 20 years. No side effects, as far as I know.

[Library Lady]

I can't stand regular Diet-Rite because it is way too sweet, but their White Grape flavor is very good.

[Aquinasfan]

I wonder how long it will take for Coke and Pepsi to switch over from Aspartame?

I like sodas sweetened with Splenda better except for the colas. Haven't found a Splenda-sweetened diet cola that tastes better than diet Coke or diet Pepsi.

[Salvation]

Good information here! A lot of people do not realize how much sugar they eat each day!

[Alouette]

Carlo, thanks so much for the recipes!

I started Atkins 3 weeks ago (have lost 8 lbs. so far!) Chanukah is coming. Do you have a low-carb version of "latkes" (potato pancakes)?

[carlo3b]

You have been added. I am posting this recipe with hot peppers so that I emphasize the importance of eating foods that excite the senses to aid satisfaction to your meals. Hot or very spicy food are a diet in themselves. Eating spicy foods will aid your health as well as add fullness to your menu.. Really.. :)

LowCarb Hearty Pumpkin Chili

Yo Texans don't laugh, it's delicious... Yummy .. :)

• 1 lb ground beef
• 1 cup onion, chopped
• 1 cup green pepper, chopped
• 1 garlic clove, minced
• 2 (14.5-ounce) cans diced tomatoes, not drained
• 1 cup pumpkin
• 1 sm. Habañero pepper (optional)
• 1 Tbs. chili powder
• 1 tsp cumin
• 1/2 tsp pepper

1) Brown the ground beef, onion, green pepper and garlic until meat is no longer pink; drain well.
2) Add remaining ingredients; mix well. Cover and simmer for 20 minutes.

Top with shredded cheddar cheese and sour cream, if desired.
servings: 4
Carbs per serving: 1g

[carlo3b]

I started Atkins 3 weeks ago (have lost 8 lbs. so far!) Chanukah is coming. Do you have a low-carb version of "latkes" (potato pancakes)?

Be my taster.. I made this a week ago to surprise my Jewish friends for the holiday and can't make up my mind if they were great or just different.  Potatoes by nature are extra high in bad carbs, so Latkes are a real no no.. but these were fun.. let me know if you like them.. Fingers crossed.. :)

LowerCarb Like Latkes

• 1 large bunch radishes, trimmed and shredded
• 1 tb onion, grated
• 1 egg
• 1/3 c flour
• 1 c vegetable oil
• plain lowfat yogurt
• unsweetened applesauce

1) Place shredded radishes onto paper towels. Squeeze out the moisture.
2) Combine them and the remaining ingredients, except the yogurt and applesauce. Beat well.
3) Heat the oil in a skillet. Drop the batter into the oil by spoonfuls.
4) Fry until crisp and brown on both sides.
Remove from the skillet and drain on paper towels. Serve warm with plain yogurt and unsweetened applesauce.
 
 

[aruanan]

See www.eatright.com for science-based, non-anecdotal, non-huckster nutrition information.

Signed,

Dr. aruanan, a Ph.D. in Human Nutrition/Nutritional Biology from the University of Chicago, currently a post-doctoral fellow in the field of molecular neuroscience.

[tubebender]

Thanh you much for the research on Sugar Substitutes. I am still reserved on "Sugar Alcohol". Those candy bars are just to damn tasty and I don't believe that 26 carbs can be written off because it's "Sugar Alcohol"...

[Yaelle]

Also, besides the uncomfortable digestive effects, Splenda tastes (to me) absolutely terrible. I baked my birthday cake with it last June and I took one bite and threw the whole cake away.

I despise fake sugars. However, I just bought some stevia from Trader Joes and have used it in two things: a tiny bit in my tea, which is wonderful and I do not miss the sugar at all; and in the allowed dessert on Phase One of the South Beach Diet, which also tastes very real and yummy. (That dessert should be known to all: you take ricotta cheese, put it in a bowl, and mix in a tiny bit of stevia or other substitute and a teaspoon or less of unsweetened cocoa powder, a couple of drops of vanilla, mix well, and eat! It doesn't seem like diet anything! Yum!)

Anyway, stevia is not fake. It's just a sweet plant. Not bad at all.

[TruthNtegrity]

Once again, thanks for the recipes.

[Porterville]

A Noted Exception is that "sucralose" (Splenda) ends in ---ose, but think of it as "lose" instead, because it is made from sucrose, sugar. Splenda is calorie and carb-free.

Love the stuff, hope it doesn't cause cancer.

[PoisedWoman]

Excellent!