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Low Carb Recipes

Good Morning America kicked off its "Cut the Carbs, Lose the Weight" series, with a recipe from Marcus Samuelsson, executive chef and owner of Riingo, one of New York's top restaurants.

Turkey Meatloaf

Nutrional Information: This recipe makes four servings, and according to a nutritionist's test each seving containing the following: 467 calories, 24 grams fat, 5 grams saturated fat, 27 grams carbohydrates, 38 grams protein, 6 grams fiber, 0 grams sugar.

• 1/2 cup couscous
1 cup water
1 pound ground turkey
1 egg

Tomato Spinach Sauce

• 1 onion, sliced
3 tablespoons olive oil
1 bell pepper, chopped
4 cloves garlic, minced
1 teaspoon chili powder
8 tomatoes, chopped
4 sprig thyme, leaves removed from stems
2 cups spinach
4 sprig basil
1/2 teaspoon salt
freshly ground black pepper


1. Soak couscous in water, and let it rise for 5-8 minutes.
2. Sauté onion in olive oil for 3 minutes. Stir in bell pepper, garlic and chili powder. Add tomatoes and thyme and let it simmer for 25 minutes.
3. Lift out 1 cup tomato sauce, and spread it on to a baking sheet and let it cool.
4. Let the rest of the tomato sauce continue to simmer on low heat.
5. Once the cup of tomato sauce has cooled down, mix it together with half the couscous. Mix in egg and ground turkey. Season with salt and pepper.
6. Shape it into a loaf and bake it in the oven for 1 hour at 350 degrees.
7. Five minutes before the loaf is ready; Fold in the rest of the couscous, spinach and basil into the tomato sauce. Serve.

Recipe courtesy of Marcus Samuelsson, executive chef and owner of Riingo.

Click here for printable version


Sauteed Halibut

Love pasta but you're on a low-carb diet? Try chef Emeril Lagasse's recipe for Sautéed Halibut with Zucchini 'Pasta,' Tomatoes and Herbs.

There is no actual pasta in the recipe — but you might just be fooled when you look at it.The zucchini is cut to resemble pasta.

Halibut Ingredients

• 2 pounds medium zucchini (about 4), ends trimmed
12 ounces halibut, cut into 1-inch cubes
Emeril's Original Essence (see recipe below)
1 tablespoon olive oil
2 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1 teaspoon red pepper flakes
Pinch finely grated lemon zest
2 tablespoons thinly sliced green onions
1 tablespoon dry white wine
3/4 cup shrimp stock
1 cup chopped, peeled and seeded tomatoes
2 tablespoons lightly toasted pine nuts
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley
Salt, to taste
Freshly ground black pepper, to taste
1/2 cup freshly grated Parmigiano-Reggiano, garnish


Emeril's Original Essence

• 5 tablespoons sweet paprika
1/4 cup salt
1/4 cup garlic powder
2 tablespoons freshly ground black pepper
2 tablespoons onion powder
2 tablespoons cayenne
2 tablespoons dried oregano
2 tablespoons dried thyme


Essence Directions

1. Combine all ingredients in a small mixing bowl and blend well.
2. Store in an airtight container in your spice cabinet for up to 3 months.




Halibut Directions

1. Using a mandolin or a heavy sharp knife, slice the zucchini lengthwise into very thin strips, like pasta. Discard the center seedy pieces and separate the slices.
2. Season the halibut lightly on both sides with Emeril's Essence.
3. In a large skillet, heat the olive oil over medium-high heat. Add the halibut and cook until just cooked through, 1 1/2 to 2 minutes per side. Remove from the heat.
4. In a large skillet, heat the extra virgin olive oil over high heat. Add the garlic, red pepper flakes, and lemon zest, and cook, stirring, until fragrant, 30 seconds. Add the zucchini and green onions and cook, tossing, until the zucchini is just barley wilted, about 3 minutes. Add the white wine and bring to a boil. Add the stock and bring to a simmer while tossing. Add the tomatoes and remove from heat. Add the herbs and pine nuts and toss again. Season with salt and pepper to taste.
5. Divide the zucchini 'pasta' among 4 shallow pasta bowls or large plates. Arrange the fish on top and sprinkle each portion with 2 tablespoons of the cheese. Serve immediately.


Yield: Makes 4 servings
282 calories per serving
11 grams carbs per serving

Click here for printable version


Skirt Steak with Garlic-Roasted Radicchio

Want to plan an elegant low-carb dinner for two? Try Todd English's recipe for Skirt Steak with Garlic-Roasted Radicchio.

As part of Good Morning America's "Cut the Carbs, Lose the Weight" series, Chef Todd English, of Olives in Charlestown, Mass., made a skirt steak with balsamic marinade and garlic-grilled radicchio.

Radicchio Ingredients:

• 8 garlic cloves, finely chopped
1/4 cup olive oil
1 tablespoon chopped fresh rosemary leaves
1/4 cup balsamic vinegar
1 teaspoon kosher salt
1/2 teaspoon black pepper
4 large heads radicchio, halved through the root
Grated Parmesan cheese, for garnish

Instructions:

1. Place the garlic, olive oil, rosemary, vinegar, salt, and pepper in a large bowl and mix well. Add the radicchio and gently toss so that it is well coated. Cover and let marinate at room temperature for at least 1 hour.
2. Preheat the oven to 425 degrees.
3. Place the radicchio in a baking pan and pour the marinade on top. Place in the oven and roast until the edges of the radicchio are crisp and almost beginning to look burnt, about 20 to 25 minutes.
4. Serve immediately, with grated Parmesan cheese. Serves 12

Steak Ingredients:

• 2 roasted garlic cloves
1 Tbsp. dijon mustard
1/4 cup chopped cilantro
Grated zest of 1/2 lemon
2 Tbsp. balsamic vinegar
2 Tbsp. olive oil
1.5 pounds skirt steak
1 tsp. kosher salt
1/2 tsp. black pepper

Directions:

1. To make the marinade, mix the Dijon mustard with chopped cilantro, lemon zest, balsamic vinegar, 2 tbsp. Olive oil, kosher salt and black pepper. Soak the steak in the marinade for one hour in covered container.
2. Use a broiler and cook the steak, with garlic cloves, for 5 minutes on each side, with broiler set to high. Or, fry the steak in a heavy pan with 2 cloves of garlic.

As an alternate, you can sear in a grill pan on top of stove over high heat and then place in a 450 F oven for 10 to 15 minutes, to desired doneness (130 degrees with instant read thermometer would equal medium rare) Use salt and pepper to season steak and serve with radicchio.

Skirt Steak:
345 Calories Per Serving
Less than 1 Gram of Carbohydrates

Radicchio:
48 Calories Per Serving
2 Grams of Carbohydrates

Click here for printable version

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