http://homecooking.about.com/gi/dyna...es%2Findex.htm
I love saucy foods, soups and stews.... soooo I searched the web for a few recipes. I would figure out the carbs myself as I make it but the basic idea is there
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Here's one from Atkins site:
Creamy Chicken and Vegetable Stew
A medley of vegetables, tender chicken and a little cream make this savory stew hearty and satisfying
Servings: 6
Prep time: 1 h 15 min
Bake/Cook time: 12 minutes
Carbohydrates: 12.5 grams
Net Carbs: 8.5 grams
Fiber: 4 grams
Protein: 51.5 grams
Fat: 39 grams
Calories: 620
1 whole (4 1/2 lb. to 5 lb.) chicken, quartered
1 can (14.5 ounces each) reduced sodium chicken broth, plus 1 cup water
1 bay leaf
5 tablespoons butter
1/2 red pepper, chopped
1/2 small onion, chopped
3/4 teaspoon dried thyme, crumbled
8 ounces white button mushrooms, coarsely chopped
1/4 cup Atkins bake mix
1 3/4 cups frozen mixed vegetables* (from a 16 ounce bag), thawed
1/3 cup heavy cream
Salt and pepper
1.Combine chicken, broth and bay leaf in a large saucepot or Dutch oven. Cover partially and simmer until chicken is just cooked through, 35 minutes. Transfer chicken to a large bowl.
2.Simmer broth 15 minutes over medium-high heat, until reduced to 2 1/2 cups; strain. Remove skin and bones from chicken pieces. Cut meat into bite-size pieces.
3.Melt butter in a medium saucepan over medium heat. Add bell pepper, onion and thyme. Cook 5 minutes, until onion is tender. Add mushrooms and cook 7 to 8 minutes more. Reduce heat to medium-low. Sprinkle vegetables with bake mix; cook 2 minutes.
Gradually whisk in reduced broth. Add mixed vegetables and simmer, stirring occasionally until broth thickens, 5 minutes. Remove from heat. Stir chicken and cream into sauce. Season to taste with salt and pepper.
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SPINACH DIP #1
2 pkg frozen chopped spinach (thawed, H20 squeezed out)..12g
1 bunch green onions, chopped (about 1 c)..4.8g
1 bunch parsley, chopped (about 2 cups)..3g
2 Tbsp garlic (more is better)..5.6g
1 lemon, juiced..5.2g
1 pint sour cream..30g
1 pint mayo..0g
Best on 2nd day- makes 6 cups (24 servings)
and according to fitday,
1/4 c. serving = 2.5g carbs
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SPINACH DIP #2
10 oz frozen spinach
8oz pkg philadelphia cream cheese
1/2 c real mayo
1/2 c parmesan cheese
1 tsp parsley
dash pepper
1/2 tsp garlic powder
bring spinach to a boil in about 1 c water until tender and drain (press out excess water).. soften cream cheese in microwave.. mix parmesan and spices into softened cream cheese.. mix in spinach and 1/2 c mayo (next time i will use a bit less.. i added mayo because i could eat cream cheese by the spoonful and the mayo adds 2 extra servings!)
this makes about 6 servings (1/4 c each) ~ 2.83 carbs (1.16 of which is fiber) serve warm with your fave LC chips..
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Tasty Taco Soup
1 pound lean ground beef
1/4 cup chopped onions
1 tablespoon Carol's taco seasoning -- recipe to follow*
28 ounces canned tomatoes -- crushed, undrained
5 1/2 cups water
1/2 cup cheddar cheese -- finely shredded
-Brown ground beef, drain well.
-Add onions & taco seasoning, stir & cook for 1 minute.
-Stir in tomatoes & water.
-Bring to a boil, reduce heat & simmer for 10 minutes.
-To serve, ladle soup into bowls ,garnish with the cheese.
