Good eats for low carbohydrate entertaining

September 10, 3:27 PMNutrition ExaminerCarol Bardelli

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the Nutrition Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Food so good you don't have to let on that you're serving guests diet food.

Here's a few recipes appropriate for entertaining guests who aren't on a low carbohydrate diet or other diet or nutrition plan. They're delicious, taste tested, and no one will even know you stuck to your diet. All recipes are from my cookbook 'The Protein Edge Cookbook' by Carol Bardelli, available soon in rereleased ebook format through my websites (see sidebar for links).

Nutty Arugula Salad

5 cups shredded arugula,
1 ounce finely chopped walnuts
1 tablespoon walnut oil
1 tablespoon balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon ground black pepper

In a large salad bowl combine arugula and walnuts. In small bowl, combine oil, vinegar, salt and pepper. Pour dressing over salad and toss to coat. Serve immediately. 4 servings.

Nutritional Analysis Per Serving: Calories 81 Protein 2 grams Fat 8 grams Carbohydrate 2 grams

Company’s Coming Roasted Chicken

1 – 3 pound chicken
2 tablespoons shallots, minced
2 tablespoons fresh tarragon, minced
2 teaspoons Dijon mustard
1 teaspoon cracked black peppercorns 1/2 teaspoon salt

Sauce:
1/4 cup dry white wine
1/4 cup low-sodium chicken broth
3 tablespoons white wine vinegar
2 tablespoons shallots, minced
2 tablespoons fat-free mayonnaise
1 tablespoon fresh tarragon, minced

Preheat oven to 325 degrees. Spray a 2 quart baking dish with non fat cooking spray. Loosen chicken skin and place chicken in baking dish. Combine shallots, tarragon, Dijon mustard, peppercorns and salt. Spoon 2/3 of mixture under skin and spread remaining mixture inside chicken. Roast chicken 1 1/2 hours, basting every 15 minutes with pan juices, until cooked through and juices run clear. Transfer chicken to a platter; remove and discard skin. Keep chicken warm. Strain pan juices into a cup; refrigerate until fat congeals on top. Remove and discard fat. Pour juices into small saucepan and add wine, broth, vinegar and shallots. Bring to a boil, reduce heat and cook until mixture is reduced by half. Stir in mayonnaise and tarragon. Serve sauce over chicken. 8 servings.

Nutritional Analysis Per Serving:
Calories 125 Protein 17 grams Fat 4 grams Carbohydrate 2 grams


Kickin’ Delicious Turkey Tenderloins

4 - 6 ounce turkey tenderloins
1/8 cup olive oil
5 tablespoons balsamic vinegar
3 tablespoons lime juice
1 tablespoon dried minced onion
1 teaspoon curry powder
1/2 teaspoon grated lime zest
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper

In a 9 x 13 baking dish, combine oil, juice, onion, curry, rind, garlic powder, salt, cumin, cinnamon and cayenne. Add tenderloins, turning once to cover with marinade. Cover and refrigerate 1 to 2 hours. Prepare grill or broiler to high, cook tenderloins about 5 minutes per side until turkey is cooked through and juices run clear. 4 servings.

Nutritional Analysis Per Serving:
Calories 243 Protein 38 grams Fat 9 grams Carbohydrate 1 gram

Winter Treat Cranberry Pork Chops

4 - 6 ounce boneless pork chops
1 cup yellow onion, chopped
1 cup fat free vegetable stock
1 tablespoon sugar
1 tablespoon red wine vinegar
3/4 cup raw cranberries

Spray skillet with non fat cooking spray Brown chops and set aside. Sauté onions 4-6 minutes until tender. Return chops to skillet and add stock. Cover, reduce heat and simmer 10-12 minutes until pork is cooked throughout. Remove chops. Add remaining ingredients. Cook about 5 minutes until cranberries pop. Return chops to skillet and cook until pork is heated throughout. Serve sauce over chops. 4 servings.

Nutritional Analysis Per Serving:
Calories 395 Protein 54 grams Fat 15 grams Carbohydrate 10 grams