300 15-Minute Low-Carb Recipes (19 page)

Turkey cutlets—slices of turkey breast less than 1/4 inch (6 mm) thick—are good for cooks in a hurry because they take almost no time to cook through. They're pretty bland by themselves, however, and can easily turn dry and tough. But they take beautifully to this tart-sweet lemon glaze.

3 turkey cutlets, about 4 ounces (115 g) each

1 tablespoon (15 ml) olive oil

1 tablespoon (15 ml) lemon juice

1 tablespoon (15 ml) dry sherry

2 teaspoons Splenda

1/2 teaspoon soy sauce

Guar or xanthan

3 scallions, finely sliced

In a large, heavy skillet over medium heat, brown the cutlets in the oil. While that's happening, mix together the lemon juice, sherry, Splenda, soy sauce, and just a sprinkle of guar or xanthan to thicken the mixture. When the cutlets have just a touch of golden color on each side, pour the lemon juice mixture into the skillet and turn the cutlets over once to coat both sides. Turn the burner to medium-low, cover, and let the cutlets simmer for just a few more minutes until the sauce reduces a little.

Serve with any glaze left in the pan scraped over the cutlets and a sliced scallion scattered over each.

Yield:
2 or 3 servings. Assuming 2 servings, each will have 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs and 37 grams of protein.

Mustard-Pecan Turkey Cutlets

Of all the things I've tried with turkey cutlets, this is my husband's favorite. The mustard-mayo coating keeps these from getting dry.

1/2 cup (50 g) shelled pecans

1 tablespoon (11 g) spicy brown or Dijon mustard

3 tablespoons (42 g) mayonnaise

3 turkey breast cutlets, about 4 ounces (115 g) each

1 1/2 tablespoons (21 g) butter

Place the pecans in your food processor with the
S
-blade in place and pulse until they're ground medium-fine. (Alternately, you could buy the pecans already ground.)

Mix together the mustard and mayonnaise, blending well.

Lay the turkey cutlets on a plate and spread half of the mustard and mayonnaise mixture on one side. Sprinkle half of the ground pecans over the mustard and mayonnaise and press lightly with the back of a spoon to help them stick.

Spray a large, heavy skillet with nonstick cooking spray. Place over medium-high heat. Melt the butter and add the cutlets, pecan side down. Sauté for about 4 minutes. With the cutlets still in the pan, spread the remaining mustard-mayo mixture on the uncoated sides and sprinkle the rest of the pecans over that, once again pressing them in a bit with the back of a spoon. Flip the cutlets carefully, doing your best not to dislodge the crust. Sauté for another 5 minutes and serve. Scrape any yummy toasted pecans that are stuck to the skillet over the cutlets before serving.

Yield:
2 or 3 servings. Assuming 2 servings, each will have 4 grams of carbohydrates and 2 grams of fiber, for a total of 2 grams of usable carbs and 39 grams of protein.

If you're trying to eat low-carb and to be as healthy as possible on a tight schedule, you just can't do any better than fish. Of course we know fish is wonderful for us, but it's also to our advantage that it's hard to find a fish recipe that calls for more than 15 minutes' cooking time!

Indeed, the only thing I can think of to say against fish is that it is often expensive. Around here, the fish we eat most often are catfish, tilapia, and whiting, for the simple reason that they're the fish that are cheapest, at least here in the Midwest.

However, fish are frequently interchangeable in recipes, so if you prefer sole, orange roughy, cod, flounder, or what-have-you, don't hesitate to try them. There's no reason why they shouldn't work out fine, with a little adjustment of time for thicker or thinner fillets.

Shrimp Stewed in Curry Butter

Don't bother with napkins, just put the roll of paper towels on the table—this is messy! It's delicious, though.

6 tablespoons (85 g) butter

2 teaspoons curry powder

1 teaspoon minced garlic or 2 cloves garlic, crushed

24 large, raw, “easy peel” shrimp

Melt the butter in a large, heavy skillet over lowest heat. Stir in the curry powder and garlic and then add the shrimp in a single layer. Cook for 3 to 5 minutes per side or until the shrimp are pink right through. Transfer to serving plates and scrape the extra curry butter over them.

Yield:
2 servings, each with 2 grams of carbohydrates, 1 gram of fiber (if you lick up every last drop of the curry-garlic butter), for a total of a bit less than 1 gram of usable carbs per serving and 15 grams of protein.

Saigon Shrimp

There are vietnamese style—hot and a little sweet.

Scant 1/2 teaspoon salt

Scant 1/2 teaspoon pepper

1 1/2 teaspoons Splenda

3 scallions

4 tablespoons (60 ml) peanut or canola oil

1 pound (455 g) large shrimp, shelled and deveined

1 1/2 teaspoons chili garlic paste

2 teaspoons minced garlic

Mix together the salt, pepper, and Splenda in a small dish or cup. Slice the scallions thinly and set them aside. Gather all the ingredients except the scallions together—the actual cooking of this dish is lightning fast!

In a wok or heavy skillet over highest heat, heat the oil. Add the shrimp and stir-fry for 2 to 3 minutes or until they're about two-thirds pink. Add the chili garlic paste
and garlic and keep stir-frying. When the shrimp are pink all over and all the way through, sprinkle the salt, pepper, and Splenda mixture over them and stir for just another 10 seconds or so. Turn off the heat and divide the shrimp between 3 serving plates. Top each serving with a scattering of sliced scallion and serve.

Yield:
3 servings, each with 2 grams of carbohydrates and 1 gram of fiber, for a total of 1 gram of usable carbs and 25 grams of protein.

This dish comes in at a low 288 calories a serving.

Basil-Lime Shrimp

1/2 cup (120 ml) lime juice

1/2 cup (120 ml) olive oil

1/4 cup (10 g) fresh basil—Just compact sprigs into your measuring cup.

4 teaspoons (16 g) brown mustard

1/4 teaspoon Splenda

4 scallions—thinly sliced, including the crisp part of the green

1/2 pound (225 g) shrimp

Put everything from the lime juice through the Splenda in your blender and run it just for a second or two. Pour the mixture into a big nonreactive pan and place over medium heat. Bring to a simmer, turn the heat down to keep it just simmering, and let it cook until it's reduced by about half. While that's happening, slice your scallions.

When the lime juice mixture is reduced, lay the shrimp in it, in one layer if possible. (If not, you'll have to stir them around some.) Let them poach for about two minutes and then flip and give them another couple of minutes, just until they're firm and pink. Serve drizzled with the sauce, with the sliced scallion sprinkled over the top.

Yield:
4 servings, each with 438 calories, 30 grams fat, 35 grams protein, 6 grams carbohydrate, 1 gram dietary fiber, and 5 grams usable carb.

Shrimp in Brandy Cream