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