Mozzarella Sticks
24 sticks |  |
2 eggs 1/4 teaspoon salt 1/4 teaspoon pepper
1 1/2 cups 4C Seasoned Carb Careful™ Crumbs
1 pound whole milk mozzarella cheese, cut into 1/2" X 3" sticks
4 to 6 tablespoons olive oil 1. In a pie plate or shallow bowl, combine the eggs, salt and pepper. Place the crumbs in another plate. Dip the cheese, one piece at a time into the crumbs. Dip the cheese into the egg mixture and then again into crumbs, pressing lightly to adhere. Place on a baking sheet. Repeat with remaining cheese, eggs and crumbs.
2. Place the baking sheet in the freezer for at least 30 minutes or up to 24 hours.
3. In a large nonstick skillet, heat 2 tablespoon olive oil over medium-high heat. Add enough sticks to fit the pan yet have plenty of room to turn them. Cook for 2 minutes or until browned and hot, turning frequently to brown all sides. Repeat with the remaining sticks, adding enough oil to cook all of the sticks. Per serving: 105 calories, 7 g protein, 8 g fat, 2 g total carbohydrates, 1 g dietary fiber, 0 g sugar, 1 g net carbohydrate, 164 mg sodium, 32 g cholesterol |
Crispy Coated Pork Chops
4 servings
| | 2 eggs
1 cups 4C plain Carb Careful™ Crumbs
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
4 bone-in center cut pork rib chops, about 7 ounces each
Olive oil cooking spray 1. Preheat oven to 450ºF. In a pie plate or shallow dish, stir the eggs until well blended.
2. In another shallow dish, combine the crumbs, chili powder, cumin, and salt.
3. Dip the chops into the eggs and then into the crumbs, pressing to adhere.
4. Place the chops on a baking sheet and coat completely with the cooking spray. Turn the chop and coat the other side.
5. Bake for 14 minutes, turning once, or until a thermometer inserted in the center of the chops reaches 160ºF. Per serving: 423 calories, 60 g protein, 15 g fat, 8 g total carbohydrates, 5 g dietary fiber, 0 g sugar, 3 g net carbohydrates, 436 mg sodium, 215 g cholesterol
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Scallops Gratin
4 servings | | | 1/2 cup 4C Seasoned Carb Careful™ Crumbs
1/2 cup water
1/2 teaspoon salt
6 tablespoons butter, divided
3 tablespoons vermouth or dry white wine
1 pound bay scallops 1. Preheat oven to 450°F. In a large bowl, combine the crumbs, water, and salt, let stand for 5 minutes or until all the liquid is absorbed.
2. Melt 3 tablespoons of the butter in medium nonstick skillet. Brush 10" glass pie dish with some of butter. Place scallops in single layer in prepared dish, set aside.
3. Add the crumbs to the skillet. Cook over medium-high heat until crumbs are browned and crisp, about 10 minutes, turning often. Place in a bowl. Wipe the skillet clean and add the remaining butter to melt. Add the vermouth or wine. Remove from the heat and drizzle over the scallops. Top with the crumb mixture.
4. Bake for 10 minutes or until the scallops are opaque. Per serving: 361 calories, 36 g protein, 19 g fat, 6 g total carbohydrates, 2 g dietary fiber, 0 g sugar, 4 g net carbohydrate, 944 mg sodium, 120 g cholesterol | | |
Greek Stuffed Flank Steak
6 servings | | | 3/4 cup 4C Seasoned Carb Careful™ Crumbs
3/4 cup canned beef broth
2 tablespoons drained and chopped oil-packed sun-dried tomatoes
2 tablespoons oil from sun-dried tomatoes, divided
1/3 cup crumbled Feta cheese
1 flank steak, 1 1/2 - 1 3/4 pounds
1 cups baby spinach leaves
1/4 teaspoon salt
1/4 teaspoon pepper 1. Preheat the oven to 375ºF.
2. In a large bowl, combine the crumbs, broth, sun-dried tomatoes and 1 tablespoon of the oil. Let stand for 5 minutes or until all the liquid is absorbed. Stir in the cheese.
3. Meanwhile, place the steak between 2 sheets of waxed paper. With the long side towards you, pound the steak, going across the grain (a rolling pin works well) until the steak has doubled in width and is 1/2" thick. Cover the steak with the spinach leaves to 1" from the edge of the steak. Top with the crumb mixture. Starting with the longer edge, roll the steak to enclose the filling, securing with wooden toothpicks or kitchen twine. Sprinkle the salt and pepper over the steak.
4. Place a large heavy roasting pan over medium high heat and add the remaining oil from the tomatoes. Place the steak in the hot oil and cook for 5 minutes, turning to brown on all sides.
5. Carefully place the pan in the oven and bake for 20 minutes or until a thermometer inserted in the center reaches 130ºF. for medium-rare. Let stand for 10 minutes before slicing. Per serving: 300 calories, 30 g protein, 17 g fat, 5 g total carbohydrates, 3 g dietary fiber, 0 g sugar, 2 g net carbohydrates, 482 mg sodium, 61 g cholesterol | | |
Crab Cakes
8 Servings | | | 1 cup 4C Seasoned Carb Careful™ Crumbs
3/4 cup water
2 teaspoons seafood seasoning blend
1 pound lump crab meat, picked over
4 scallions, finely chopped
1/4 cup carb-Free Thousand Island or Russian salad dressing
1/4 cup mayonnaise
4 tablespoons butter 1. In a medium bowl, combine the crumbs, water and seasoning. Let stand for 5 minutes or until the water is absorbed. Line a cookie sheet with waxed paper.
2. Add the crab meat, scallions, dressing and mayonnaise to the crumb mixture, stir to mix well. With wet hands, shape the mixture into 16 patties, placing the patties on the prepared sheet. Cover with plastic wrap. Place in the freezer for 30 minutes or refrigerate for 1 to 24 hours.
2. Heat 2 tablespoons of the butter in a large nonstick ovenproof skillet over medium-high heat. Add the crab cakes and cook for 8 minutes or until browned, turning once. Place on a paper towel lined plate and keep warm. Repeat with remaining crab cakes and butter. Per serving: 200 calories, 17 g protein, 12 g fat, 4 g total carbohydrates, 2 g dietary fiber, 0 g sugar, 2 g net carbohydrate, 600 mg sodium, 68 g cholesterol | | |
Tex-Mex Stuffed Peppers
4 servings | | | 1 cups 4C Seasoned Carb Careful™ Crumbs
3/4 cup canned beef broth
1/2 cup prepared salsa
1 egg
1/2 teaspoon salt
1 pound ground beef
3/4 cup shredded pepper jack cheese, divided
2 large green bell peppers, cored and halved 1. Preheat the oven to 375ºF.
2. In a large bowl, combine the crumbs, broth, salsa, egg and salt. Let stand for 10 minutes or until all the liquid is absorbed. Stir in the meat and 1/2 cup cheese.
3. Place the peppers, cut side up, on a baking tray. Evenly divide the meat mixture into the peppers. Cover and bake for 15 minutes. Remove the cover and sprinkle the tops with the remaining 1/4 cup cheese. Bake for 15 - 20 minutes longer or until a thermometer inserted in the center of the meatball reaches 160ºF. Per serving: 480 calories, 41 g protein, 28 g fat, 15 g total carbohydrates, 6 g dietary fiber, 3 g sugar, 9 g net carbohydrates, 1044 mg sodium, 150 g cholesterol | | |
Pesto Meatballs
6 servings, 4 meatballs each | | | 1 1/2 cups 4C Plain Carb Careful™ Crumbs
1 cup canned beef broth
1/4 prepared pesto
1/4 cup heavy cream
1 egg
1/2 teaspoon salt
1 pound ground meat for meatloaf (beef, pork and veal)
4 scallions, finely chopped 1. Preheat the oven to 375ºF.
2. In a large bowl, combine the crumbs, broth, pesto, cream, egg and salt. Let stand for 5 minutes or until all the liquid is absorbed. Stir in the meat and scallions.
3. Shape into 1 1/4" meatballs. Place in a large roasting pan and roast for 20 - 30 minutes, turning occasionally to brown all sides, or until thermometer inserted in the center of the meatball reaches 160ºF. Per serving: 370 calories, 30 g protein, 23 g fat, 9 g total carbohydrates, 4 g dietary fiber, 1 g sugar, 5 g net carbohydrates, 490 mg sodium, 104 g cholesterol | | |
Hearty Meatloaf
6 servings | | | 1 1/2 cups 4C Seasoned Carb Careful™ Crumbs
1 cup canned broth
2/3 cup water
2 eggs
2 tablespoons prepared horseradish
1/2 teaspoon ground pepper
1 pound ground meat for meatloaf (beef, pork and veal)
1/2 cup crumbled gorgonzola or blue cheese
6 scallions, chopped 1. Preheat oven to 375°F.
2. In a large bowl, combine the crumbs, broth, water, eggs, horseradish, and pepper. Let stand for 5 minutes or until all the liquid is absorbed.
3. Add the meat, cheese and scallions and mix well. Shape into an oval loaf in a roasting pan.
4. Bake for 45 - 55 minutes or until a thermometer inserted in the center of the loaf reaches 160ºF. Let stand for 10 minutes before slicing. Per serving: 329 calories, 30 g protein, 18 g fat, 9 g total carbohydrates, 5 g dietary fiber, 1 g sugar, 4 g net carbohydrates, 608 mg sodium, 131 g cholesterol | | |
Lemon Chicken
4 servings | | | 4 boneless, skinless chicken breast halves, trimmed
4 tablespoon fresh lemon juice, divided
2 eggs
1 teaspoons grated lemon peel
1/4 teaspoon salt
1 cup 4C Plain Carb Careful™ Crumbs
1/2 cup 4C parmesan cheese
4 tablespoons butter, divided 1. Pound each chicken piece to 1/2" thickness between sheets of waxed paper. Place chicken in a baking dish and sprinkle with 3 tablespoons of the lemon juice.
2. In a pie plate or shallow dish, combine the eggs, lemon peel, and salt and remaining 1 tablespoon lemon juice; stir well. In another shallow dish, combine the crumbs and cheese.
3. Dip the chicken breasts into the crumb mixture, the egg mixture then again into the crumb mixture, pressing to adhere.
4. Melt 2 tablespoons butter in large non-stick skillet over medium-high heat. Add 2 chicken breasts and cook for 5 minutes, turning once, until browned and cooked through. Place on a plate and keep warm. Repeat with remaining butter and chicken. Per serving: 400 calories, 47 g protein, 18 g fat, 9 g total carbohydrates, 4 g dietary fiber, 1 g sugar, 5 g net carbohydrates, 559 mg sodium, 213 g cholesterol | | |
Sun-Dried Tomato Crusted Fish Fillet
6 servings | | | 1 cup 4C Seasoned Carb Careful™ Crumbs
1/2 cup water
1/4 cup pitted Kalamata olives, chopped
2 tablespoons drained and chopped oil-packed sun-dried tomatoes
2 tablespoons oil from sun-dried tomatoes
1/4 cup mayonnaise
6 skinless fish fillets such as red snapper, pompano, striped bass, or tilapia (about 6 ounces each) 1. Preheat oven to 400°F. Butter a large baking sheet.
2. In a medium bowl, combine the crumbs and water. Let stand for 5 minutes or until the water is evaporated. Add the olives, tomatoes, oil and mayonnaise and stir to mix well.
3. Place the fish fillets on the prepared sheet and pack 1/3 cup of the crumb mixture onto each fillet. Bake for 10 - 15 minutes or until fillets flake easily. Per serving: 347 calories, 43 g protein, 16 g fat, 5 g total carbohydrates, 3 g dietary fiber, 0 g sugar, 2 g net carbohydrates, 412 mg sodium, 66 g cholesterol | | |
Veal Cordon Bleu
4 servings | | | 8 veal cutlets approximately the same size, about 1 pound total
4 slices black forest ham
4 slices gruyere cheese
1 egg
1 tablespoon water
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup 4C Seasoned Carb Careful™ Crumbs
4 tablespoons butter, divided 1. Place 4 veal cutlets on a work surface. Top each with a slice of ham and a slice of cheese, folding to fit over the cutlet, leaving a 1/4" border. Top each with a cutlet and press the edges together to seal.
2. In a pie plate or shallow dish, combine the egg, water, salt and pepper; stir well. In another shallow dish, place the crumbs.
3. Dip the cutlets into the egg mixture then into the crumb mixture.
4. Melt 2 tablespoons butter in large nonstick skillet over medium-high heat. Add 2 cutlets and cook for 4 minutes, turning once, until browned and cooked through. Place on a plate and keep warm. Repeat with remaining butter and cutlets. Per serving: 526 calories, 45 g protein, 34 g fat, 8 g total carbohydrates, 4 g dietary fiber, 0 g sugar, 4 g net carbohydrates, 882 mg sodium, 201 g cholesterol | |
