MICROWAVE LOW CARB RECIPES FOR THE FIRST TWO WEEKS

MICROWAVE LOW CARB RECIPES FOR THE FIRST TWO WEEKS

MICROWAVE LOW CARB RECIPES FOR THE FIRST TWO WEEKS by Wetex Kang B Pharm (Hons) MPS and Bernadette Han First published in Auckland, New Zealand in 2005 Copyright © Bernadette Han and Wetex Kang, 2005 The right of Wetex Kang to be identified as the author of this work in terms of section 96 of the Copyright Act 1994 is hereby asserted. All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording or otherwise), without the prior written permission of the copyright owner.

NZ Low Carb P.O Box 44322, Pt Chev, Auckland, New Zealand Tel: +64 9 815 9803 www.nzlowcarb.com ISBN 0-473-10216-1 Typesetting by Aerial Toast Creative Ideas Studio www.aerialtoast.co.nz Edited by Mike Wagg Editing Ltd

Disclaimer: The information contained in this book is not intended as a substitute for the advice of your physician(s) and other health-care providers. Please check with your physician before commencing the eating programme outlined. Neither the publisher nor the author are responsible for the effectiveness of any goods or services mentioned in this book; they also disclaim all liability in connection with the eating programme, advice, goods and services described within this publication and for any damage, loss or expense to any person or property arising out of or relating to them.

CONTENTS page 5 Introduction 6 Chapter One About This Recipe Book 11 Chapter Two Suggested Daily Meal Plans 20 Chapter Three Unlimited Meals 21 Beef 22 Beef stir-fry 23 Black pepper beef 24 Pepper and wine steak 25 Meat loaf 26 Beef burger 27 Pork 28 Stir-fry bacon and spinach 29 Stir-fry pork with chives 30 Spicy pork chops 31 Garlic sliced pork 32 Quick pork balls 33 Pork stir-fry 34 Lettuce and pork mince stir-fry 35 Chicken 36 Spicy chicken stir-fry 37 Chicken stir-fry parcels 38 Chinese chicken wings 39 Chicken and bacon roll 40 Steamed chicken 41 Lamb 42 Oriential lamb chops 43 Eggs 44 Vegetarian omelette 45 Shrimp and cheese omelette 46 Microwave scrambled eggs 47 Salmon omelette 48 Salami and cheese omelette 49 Mushroom and cheese omelette 50 Microwave bacon and eggs 51 Chicken and cheese omelette 52 Quick microwave omelette 53 Microwave bacon and egg muffins 54 Bacon, cheese and parsley omelette 55 Fish and Seafood 56 Oriental-style salmon steak

57 Chapter Four Smoothies 58 Berries smoothie 59 Iced coffee smoothie 60 Mocha smoothie 61 Chapter Five Once Per Day Meals Suitable for the fat-sensitive low carb lifestyle 62 Salmon quiche 63 Seafood chowder 65 Lamb Stew 66 Beef casserole 67 Beef curry 68 Chicken curry 69 Chapter Six Once Per Day Meals Not suitable for the fat-sensitive low carb lifestyle 70 Chicken and garlic cream 71 Buffalo chicken wings 72 Creamy meatballs 73 Chapter Seven Desserts Once per day meals Suitable for the fat-sensitive lifestyle 74 Mixed berries jelly 75 Low carb hot chocolate 76 Chocolate strawberries 77 Double chocolate pudding 78 Jaffa pudding 79 Jelly, berries and cream 80 Jelly and cream 81 Chocolate crunchies 82 Chapter Eight Fat-sensitive Meal Plans 91 Appendix A The carb addiction rehab phase 95 Appendix B Fat-sensitive low carb lifestyle 97 Appendix C Whey protein supplement

5 Introduction About the authors After graduating from Otago University with a Bachelor of Pharmacy (with honours) at the end of 1994, I served my pharmacist internship in Auckland. In 1996, I bought my accident and medical clinic pharmacy. In 1998, I sold my pharmacy and concentrated on my second career as a Low Carbohydrate Lifestyle Coach. Over the years, I have advised thousands of individuals (athletes and non-athletes) about their nutritional needs. This recipe book is intended for both low carbohydrate “virgins” (those just starting out on low carbohydrate) and veterans. It is my wish for you to look forward to every one of your low carbohydrate meals and learn to love eggs and meat (and vegetables?) for life! The co-author of this book is my mother, Bernadette Han, my personal chef.

I would have spent countless hours in my kitchen preparing all my meals (or spent thousands of dollars buying low carbohydrate equivalents) while following a low carbohydrate lifestyle over the last six years if it wasn’t for her. My mother has also benefited from low carbohydrate eating and currently both my parents are following a weight maintenance version of my low carbohydrate lifestyle.

6 CHAPTER ONE About This Recipe Book

7 Why a low carbohydrate microwave cookbook? A great many of my clients find the switch from a high carbohydrate to a low carbohydrate diet very stressful because they aren’t sure what to eat. They also don’t want to spend hours and hours in the kitchen preparing low carbohydrate meals. The problem is that if they have not had a meal for some hours, their carbohydrate craving will become even more intense until finally they binge out on carbohydrates (bread, sweets, doughnuts etc etc etc). The solution I finally came up with was the book you now have in your hands – a low carbohydrate microwave recipe book! Meals that can be prepared quickly and without time-consuming cleaning up afterwards.

Although there are countless low carbohydrate cookbooks on the market many of their recipes are not suitable for the first two weeks of most low carbohydrate eating regimes. This cookbook is designed with the first two weeks of most low carbohydrate eating regimes in mind. The ingredients used all comply with the Carb Addiction Rehab Phase “House Rules” (see Appendix A).

Nutritional basis of the recipes In my opinion, the main objective of any low carbohydrate lifestyle should be to eliminate deprivation. Typically, low calorie diets limit calories by reducing portion sizes, and consequently leave dieters obsessing about food all day long. The main attraction of the low carbohydrate lifestyle, on the other hand, is the unlimited consumption of certain food groups allowed to its followers – hence putting a stop to food deprivation once and for all. For this reason, the recipes are divided into two groups: recipes you are allowed to have as much as you want of as frequently as you want and recipes you are only allowed once per day.

Therefore, to put a stop to the calorie-counting habit practised by many individuals, nutritional information is deliberately omitted from this cookbook. However, for those who are conscious of protein intake and would like to know how much protein they are consuming, here is a simple formula: • 20 g protein = a piece of meat approximately the size of your palm = approximately 200 g uncooked weight. About This Recipe Book

8 • 30 g protein = a piece of meat approximately the size of your palm plus your fingers (closed) = approximately 300 g uncooked weight.

• 40 g protein = a piece of meat approximately the size of your palm plus your fingers (open) = approximately 400 g uncooked weight. • 1 egg = 5–6 g of protein • 100 g of canned fish (salmon or tuna) = 20 g of protein Note: Considering the variation in meat protein content and individuals’hand sizes, the above guidelines are merely rough estimates.

Fat-sensitive Low Carbohydrate Lifestyle Recipes The four categories of recipes in this book are divided into: 1. Unlimited meals (suitable for the fat-sensitive low carbohydrate lifestyle). 2. Once per day meals (suitable for the fat-sensitive low carbohydrate lifestyle). 3. Desserts (suitable for the fat-sensitive low carbohydrate lifestyle). 4. Smoothies (suitable for the fat-sensitive low carbohydrate lifestyle). 5. Once per day meals (NOT suitable for the fat-sensitive low carbohydrate lifestyle). Recipes in categories 1 to 4 contain notes on how to modify them to minimise their fat content so they can be adapted to the fat-sensitive low carbohydrate lifestyle.

14-day Meal Plans In Chapter 2, the 50 low carb recipes described in this book are arranged into 14 daily meal plans for the first two weeks of the Carb Addiction Rehab Phase. You are allowed to snack as often as you want, as long as your snacks comply with the House Rules – for example, as many cheese and ham wraps and as much meat/eggs as you want. In Chapter 8, certain recipes that are not suitable for the fat-sensitive low carbohydrate lifestyle are eliminated, and 14 daily meal plans for the fat-sensitive version of the Carb Addiction Rehab Phase are set out.

About This Recipe Book

9 Alcohol In Appendix A, I mention that alcohol consumption is prohibited during the first two weeks of the Carb Addiction Rehab Phase. Nevertheless, a small amount of wine (1–2 teaspoons/tablespoons) will be used in some of the recipes in this book and their carbohydrate content will be negligible. The Essential Tools To make the omelette recipes in this book, you will require a microwave omelette maker (available from most Warehouse stores in New Zealand for around $2.99). Figure 1. Microwave omelette maker You will also need a microwave, a blender, and a whey or soy protein supplement.* *For details on whey or soy protein supplement, please refer to Appendix C.

What if I cannot afford a protein shake mix?

Most whey or soy protein mixes sell for between $30 (for 500 g) and $55 (for 750 g); $55 will buy you enough powder to make 25 protein shakes. If you consume two protein shakes per day, your cost for two weeks is $55 (approximately $2 per day and only 50 cents more expensive than a can of Coke!). However, if you are on a limited budget but wish to follow a low carbohydrate lifestyle, other in-between-meals protein snacks include boiled eggs, salami, and ham and cheese. Never just consume cheese by itself though, as it doesn’t contain enough protein (protein About This Recipe Book

10 consumption will stabilise your blood sugar levels and reduce hunger and cravings) – always wrap the cheese slices with salami or ham.

Otherwise, combine boiled eggs or chicken with grated cheese. About This Recipe Book

11 CHAPTER TWO Suggested Daily Meal Plans

12 DAY 1 Breakfast Shrimp and cheese omelette (unlimited meal) (p. 45) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Seafood chowder (once per day meal) with vegetables or salad (p. 63) Mid-afternoon snack Protein shake made with 50 mls of cream and 10 mls of water and 2 heaped tablespoons of protein powder or Protein bar or Ham and cheese wrap(s) Dinner Oriental lamb chops (unlimited meal) (p.

42) Dessert Mixed berries jelly and 1⁄2 bar of low carb chocolate (p. 74) DAY 2 Breakfast Vegetarian omelette (unlimited meal) (p. 44) Mid-morning snack Ham and cheese wrap(s) or Protein bar Lunch Salmon quiche (once per day meal) with vegetables or salad (p. 62) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Stir-fry bacon and spinach (once per day meal) (p. 28) Dessert Low carb hot chocolate (once per day meal) and 1⁄2 bar of low carb chocolate (p. 75) Suggested Daily Meal Plans

13 DAY 3 Breakfast Microwave scrambled eggs (once per day meal) (p. 46) Mid-morning snack Ham and cheese wrap(s) or Protein bar Lunch Lamb stew (once per day meal) with vegetables or salad (p. 65) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Oriental-style salmon steak (unlimited meal) (p. 56) Dessert Double chocolate pudding (once per day meal) and 1⁄2 bar of low carb chocolate (p. 77) DAY 4 Breakfast Salmon omelette (unlimited meal) (p. 47) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Spicy chicken stir-fry (unlimited meal) with vegetables or salad (p.

36) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Beef stir-fry (unlimited meal) (p. 22) Dessert Jaffa pudding (once per day meal) (p. 78) Suggested Daily Meal Plans

14 DAY 5 Breakfast Microwave bacon and egg muffins (unlimited meal) (p. 53) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chicken and garlic cream (once per day meal) with vegetables or salad (p. 70) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Black pepper beef (unlimited meal) (p. 23) Dessert Jelly, berries and cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 79) DAY 6 Breakfast Mocha smoothie (once per day meal) (p.

60) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chicken stir-fry parcels (unlimited meal) with vegetables or salad (p. 37) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Pepper and wine steak (unlimited meal) (p. 24) Dessert Jelly and cream (once per day meal) and 1⁄2 bar of low carb Suggested Daily Meal Plans

15 chocolate (p. 80) DAY 7 Breakfast Chicken and cheese omelette (unlimited meal) (p. 51) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Stir-fry pork with chives (unlimited meal) with vegetables or salad (p. 29) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Meat loaf (unlimited meal) (p. 25) Dessert Mixed berries jelly (once per day meal) and 1⁄2 bar of low carb chocolate (p.

74) DAY 8 Breakfast Iced coffee smoothie (once per day meal) (p. 59) Mid-morning snack Ham and cheese wrap(s) or Protein bar Lunch Buffalo chicken wings (once per day meal) with vegetables or salad (p. 71) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Creamy meatballs (once per day meal) (p. 72) Suggested Daily Meal Plans

16 Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74) DAY 9 Breakfast Quick microwave omelette (unlimited meal) (p. 52) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chinese chicken wings (unlimited meal) with vegetables or salad (p. 38) Mid-afternoon snack Ham and cheese wrap(s) or Protein Bar Dinner Beef curry (once per day meal) (p. 67) Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p.

74) DAY 10 Breakfast Microwave bacon and eggs (unlimited meal) (p. 50) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Chicken and bacon roll(s) (unlimited meal) with vegetables or salad (p. 39) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein Suggested Daily Meal Plans

17 powder) or Protein bar or Ham and cheese wrap(s) Dinner Spicy pork chops (unlimited meal) (p. 30) Dessert Low carb hot chocolate (once per day meal) (p. 75) DAY 11 Breakfast Bacon, cheese and parsley omelette (unlimited meal) (p. 54) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Steamed chicken (unlimited meal) with vegetables or salad (p. 40) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Garlic sliced pork (unlimited meal) (p.

31) Dessert Double chocolate pudding (once per day meal) (p. 77) DAY 12 Breakfast Salami and cheese omelette (unlimited meal) (p. 48) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) Suggested Daily Meal Plans

18 or Protein bar or Ham and cheese wrap(s) Lunch Quick pork balls (unlimited meal) with vegetables or salad (p. 32) Mid-afternoon snack Ham and cheese wrap(s) or Protein bar Dinner Chicken curry (once per day meal) (p. 68) Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74) DAY 13 Breakfast Mushroom and cheese omelette (unlimited meal) (p. 49) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Lettuce and pork mince stir-fry (unlimited meal) with vegetables or salad (p.

34) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Pork stir-fry (unlimited meal) (p. 33) Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74)

19 DAY 14 Breakfast Berries smoothie (once per day meal) (p. 58) Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Lunch Beef burger (unlimited meal) with vegetables or salad (p. 26) Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s) Dinner Beef casserole (once per day meal) (p. 66) Dessert 3 x Chocolate crunchies (once per day meal) (p.

81)

20 CHAPTER THREE Unlimited Meals

21 Beef

22 Beef stir-fry Suitable for fat-sensitive low carb lifestyle Ingredients: 350 g beef tenderloin – sliced into small pieces 1⁄4 onion – sliced 4–5 sticks celery – sliced into small pieces 3 tablespoons water 11⁄2 teaspoons salt 1 tablespoon white wine 1 teaspoon sugar substitute 3 tablespoons oil Instructions: 1. Mix the beef pieces, water, salt, wine, sugar substitute and 1 tablespoon of oil together 2. Heat 2 tablespoons of oil on high for 2 minutes in a covered microwave-safe bowl, add the onion and celery and heat on high for another 3 minutes 3.

Add the seasoned beef pieces to the bowl and heat on high for a further 4 minutes Serve with salad or vegetables Unlimited Meals – Beef

23 Black pepper beef Suitable for fat-sensitive low carb lifestyle Ingredients: 450 g beef tenderloin 1 tablespoon water 1 teaspoon salt 4 tablespoons oil 1 tablespoon ground pepper 1 tablespoon sugar substitute Instructions: 1. Slice the beef into small pieces 2. Add salt, 1 tablespoon of oil, water, ground pepper and sugar substitute to the beef pieces 3. Add 3 tablespoons of oil to a covered microwave-safe bowl 4. Heat on high for 4 minutes 5. Add the beef and heat on high for 4 minutes 6. Stir the beef around and heat on high for another 3 minutes Serve with salad or vegetables Unlimited Meals – Beef

24 Pepper and wine steak Suitable for fat-sensitive low carb lifestyle Ingredients: 2 pieces Scotch fillet steak (approximately 300 g) 2 tablespoons oil 2 teaspoons pepper 2 cloves garlic – minced 1⁄4 onion – sliced into small pieces 2 tablespoons red wine 1⁄2 teaspoon salt Instructions: 1. Place 2 tablespoons of oil in a covered microwave-safe container and heat on high for 1 minute 2. Place 2 pieces of steak in the bowl 3. Sprinkle one teaspoon of pepper, 1 clove of minced garlic, half the amount of onion, 1 tablespoon of red wine and 1⁄4 teaspoon of salt evenly over the 2 pieces of steak 4.

Heat on high for 6–10 minutes (depending on whether you like your steak half or well done) 5. Turn the two pieces of steak over and sprinkle the rest of the pepper, garlic, onion, red wine and salt evenly over them 6. Heat on high for a further 6–10 minutes (depending on whether you like your steak medium or well done) Serve with salad or vegetables Unlimited Meals – Beef

25 Meat loaf Ingredients: 400 g beef mince (for fat-sensitive low carb lifestyle – use lean mince) 4 eggs – beaten 2 chillies – finely sliced 1 teaspoon curry powder 1 teaspoon salt 1 teaspoon pepper 2 cloves garlic – minced 1 tablespoon sugar substitute 6 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese) Instructions: 1. Mix beef mince, eggs, chillies, curry powder, salt, pepper, garlic, sugar substitute and 3 tablespoons of cheese together 2. Pack the mixture into a rectangular microwave dish (approximately 20 cm x 8 cm), covered with greaseproof paper or a plastic cover, and heat on high for 5 minutes 3.

Drain the fluid off 4. Sprinkle on the rest of the cheese and microwave on low for 2 minutes 5. Cut the meat loaf into slices (approximately 3 cm thick) Serve with salad or vegetables Unlimited Meals – Beef

You can also read