| The most important thing about any diet | | | | until tuna is firm and brownon top. |
| that you choose to goon, is that you | | | | Salisbury Steak with Mushroom and Onion |
| must stick to it as best you can. The | | | | Gravy |
| guidelinesare set for a reason and not | | | | Serves:4 |
| following them will just leadyou to not | | | | Carbs Per Serving:6.25 carbs - 2.75 |
| losing any weight and getting | | | | dietary fibre = 3.5 net carbs |
| dis-heartened veryquickly. If you are on | | | | Prep Time:45 minutes total |
| a low carb diet then having a free | | | | Effort:Easy |
| listof low carb food is essential to | | | | Ingredients: |
| make sure you are eatingonly the foods | | | | 4 Tbsp butter, divided 1 1/2 cup sliced |
| that you are allowed. | | | | mushrooms |
| Here is a free list of low carb food | | | | 1 lb ground beef 1 medium onion |
| that you can eat plentifullyif you are | | | | 1 egg 1/4 cup flax seed meal |
| on the Atkins diet: | | | | 1 Tbsp horseradish, or more to taste 1/2 |
| Tuna, Salmon, Sole, Trout, Flounder, | | | | tsp salt |
| Sardines, Herring, Chicken, | | | | 1/2 tsp pepperGravy 1/2 tsp Xanthan gum |
| Turkey, Duck, Goose, Quail, Pheasant, | | | | 1 cup chicken broth/boullion 1/2 cup |
| Oysters, Mussels, | | | | heavy creamsalt & pepper Worcestershire |
| Lobster, Clams, Squid, Prawns, Crabmeat, | | | | sauce Kitchen Bouquet (optional) |
| Beef, Pork, Lamb, | | | | How to Prepare: |
| Bacon, Veal, Ham, Venison, Eggs, Cheese, | | | | In a large skillet, melt 2 Tbsp butter. |
| Lettuce, Cucumber, | | | | Thinly slice 2/3 of theonion. Saute the |
| Mushrooms, Broccoli, Tomato's. | | | | onion slices and mushrooms until tender. |
| Here are a few low carb recipes which | | | | Remove toa plate and set aside. |
| make use of some ofthe low carb foods | | | | Combine beef, flax seed meal, egg, 1/2 |
| listed above: | | | | tsp each salt & pepper andthe remaining |
| Tuna/Zucchini Bake | | | | 1/3 of onion, diced finely. Form into 4 |
| Carbs Per Serving:8 total recipe | | | | patties. Melt |
| Effort:Easy | | | | 2 Tbsp butter in the skillet over medium |
| Ingredients: | | | | heat, add patties toskillet and cook for |
| Zucchini layer 1 cup zucchini -- | | | | 8 minutes per side, until no pink |
| shredded | | | | remainsinside. |
| 1 tablespoon butter 1/2 teaspoon mustard | | | | Remove cooked patties from skillet and |
| powder | | | | set aside. |
| 1/4 teaspoon salt 1/4 teaspoon pepper | | | | Whisk the Xanthan gum into the hot oil |
| 2 Tablespoons parmesan cheeseTuna layer | | | | in the skillet until smooth &thickened. |
| 6 ounces canned tuna | | | | Gradually whisk in the chicken broth, |
| 1 egg -- beaten 1/2 teaspoon garlic | | | | bring to a simmer. |
| powder | | | | Simmer 2 minutes, or until it's |
| 1/2 teaspoon oregano 1/2 teaspoon | | | | thickened. Gradually whisk in theheavy |
| paprika 1/2 cup shredded cheddar cheese | | | | cream. Season to taste. Use Kitchen |
| How to Prepare: | | | | Bouquet if desired todarken colour. Heat |
| Mix zucchini layer ingredients and | | | | over medium til it's simmering again. |
| microwave for 60 seconds. Drainexcess | | | | Add theonions, mushrooms & patties. |
| moisture from zucchini mixture. Spray a | | | | Simmer on low for 10 minutes untilheated |
| cake pan with Pam andspread zucchini | | | | through. |
| mixture into the pan. Mix tuna layer | | | | So combine these recipes and your free |
| ingredients. Spreadtuna mixture over | | | | list of low carb foodand start making |
| zucchini. Sprinkle top w/ parmesan | | | | meals to be proud of! If you need more |
| cheese, if desired. | | | | recipesor low carb diet tips, just visit |
| Bake at 400 degrees for 20 minutes or | | | | our site below. |