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 timeinto the crumbs. Dip the cheese into the egg mixture and then againinto 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 overmedium-high heat. Add enough sticks to fit the pan yet have plenty ofroom to turn them. Cook for 2 minutes or until browned and hot, turningfrequently to brown all sides. Repeat with the remaining sticks, addingenough oil to cook all of the sticks. Perserving: 105 calories, 7 g protein, 8 g fat, 2 g total carbohydrates, 1g dietary fiber, 0 g sugar, 1 g net carbohydrate, 164 mg sodium, 32 gcholesterol |
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 thecooking 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. Perserving: 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, 215g 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, andsalt, let stand for 5 minutes or until all the liquid is absorbed.
2. Melt 3 tablespoons of the butter in medium nonstick skillet. Brush10" glass pie dish with some of butter. Place scallops in single layerin prepared dish, set aside.
3. Add the crumbs to the skillet.Cook over medium-high heat until crumbs are browned and crisp, about 10minutes, turning often. Place in a bowl. Wipe the skillet clean and addthe remaining butter to melt. Add the vermouth or wine. Remove from theheat and drizzle over the scallops. Top with the crumb mixture.
4. Bake for 10 minutes or until the scallops are opaque. Perserving: 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, 120g 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 1tablespoon of the oil. Let stand for 5 minutes or until all the liquidis absorbed. Stir in the cheese.
3. Meanwhile, place the steakbetween 2 sheets of waxed paper. With the long side towards you, poundthe steak, going across the grain (a rolling pin works well) until thesteak has doubled in width and is 1/2" thick. Cover the steak with thespinach leaves to 1" from the edge of the steak. Top with the crumbmixture. Starting with the longer edge, roll the steak to enclose thefilling, securing with wooden toothpicks or kitchen twine. Sprinkle thesalt and pepper over the steak.
4. Place a large heavy roasting panover 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 brownon all sides.
5. Carefully place the pan in the oven and bake for20 minutes or until a thermometer inserted in the center reaches 130ºF.for medium-rare. Let stand for 10 minutes before slicing. Perserving: 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, 61g 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 standfor 5 minutes or until the water is absorbed. Line a cookie sheet withwaxed paper.
2. Add the crab meat, scallions, dressing andmayonnaise to the crumb mixture, stir to mix well. With wet hands,shape the mixture into 16 patties, placing the patties on the preparedsheet. Cover with plastic wrap. Place in the freezer for 30 minutes orrefrigerate for 1 to 24 hours.
2. Heat 2 tablespoons of the butterin a large nonstick ovenproof skillet over medium-high heat. Add thecrab cakes and cook for 8 minutes or until browned, turning once. Placeon a paper towel lined plate and keep warm. Repeat with remaining crabcakes and butter. Perserving: 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 gcholesterol | | |
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. Letstand for 10 minutes or until all the liquid is absorbed. Stir in themeat and 1/2 cup cheese.
3. Place the peppers, cut side up, on abaking tray. Evenly divide the meat mixture into the peppers. Cover andbake for 15 minutes. Remove the cover and sprinkle the tops with theremaining 1/4 cup cheese. Bake for 15 - 20 minutes longer or until athermometer inserted in the center of the meatball reaches 160ºF. Perserving: 480 calories, 41 g protein, 28 g fat, 15 g totalcarbohydrates, 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 andsalt. Let stand for 5 minutes or until all the liquid is absorbed. Stirin the meat and scallions.
3. Shape into 1 1/4" meatballs. Place ina large roasting pan and roast for 20 - 30 minutes, turningoccasionally to brown all sides, or until thermometer inserted in thecenter of the meatball reaches 160ºF. Perserving: 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, 104g 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 theliquid 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 thecenter of the loaf reaches 160ºF. Let stand for 10 minutes beforeslicing. Perserving: 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, 131g 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 waxedpaper. Place chicken in a baking dish and sprinkle with 3 tablespoonsof the lemon juice.
2. In a pie plate or shallow dish, combine theeggs, lemon peel, and salt and remaining 1 tablespoon lemon juice; stirwell. In another shallow dish, combine the crumbs and cheese.
3.Dip the chicken breasts into the crumb mixture, the egg mixture thenagain into the crumb mixture, pressing to adhere.
4. Melt 2tablespoons butter in large non-stick skillet over medium-high heat.Add 2 chicken breasts and cook for 5 minutes, turning once, untilbrowned and cooked through. Place on a plate and keep warm. Repeat withremaining butter and chicken. Perserving: 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, 213g 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 5minutes or until the water is evaporated. Add the olives, tomatoes, oiland mayonnaise and stir to mix well.
3. Place the fish fillets onthe prepared sheet and pack 1/3 cup of the crumb mixture onto eachfillet. Bake for 10 - 15 minutes or until fillets flake easily. Perserving: 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, 66g 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 hamand 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 andpepper; 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-highheat. Add 2 cutlets and cook for 4 minutes, turning once, until brownedand cooked through. Place on a plate and keep warm. Repeat withremaining butter and cutlets. Perserving: 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, 201g cholesterol | |
