Busy People's Low-Carb Cookbook
Appetizers & Snacks | Soups & Salads | Entrées | Sides | Desserts | Beverages
Vegetarian Chili
This chili is so thick and filling, no one would ever miss the meat or know it was vegetarian.

2

(15-ounce) cans Mexican-style hot chili beans

1

(16-ounce) can vegetarian refried beans
1 (15-ounce) can black beans 2 cups chunky salsa
1 (6-ounce) can tomato paste 1 pound meatless ground burger (I use Morningstar Farms)
1 (1.25-ounce) package taco seasoning mix    

Spray a slow cooker with nonfat cooking spray.
In the cooker stir together the chili beans, refried beans, black beans, salsa, tomato paste, meatless ground burger, and seasoning until well mixed. Cover and cook on high for 2 to 3 hours or on low for 6 to 8 hours.
Yield: 13 (1 cup) servings
Calories: 186 (5% fat); Fat: 1g; Cholesterol: 0mg; Carbohydrate: 28g; Dietary Fiber: 8g; Protein: 14g; Sodium: 1024mg
Chicken Olé Soup
This has the southwestern flavors we like without a lot of the calories or carbs.

2

(14.5 ounce) can stewed tomatoes with green peppers

1/2

cup chunky salsa
1 (4 ounce) can green chilies 3 (14 ounce) cans chicken broth
5 (10 ounce) cans chicken 1 (10 ounce) frozen chopped broccoli
1/2 teaspoon ground cumin    

In slow cooker stir together tomatoes, salsa, green chilies, chicken broth, chicken, broccoli and cumin until well mixed.
Cover and cook on low for 4 hours.
Yield: 17 (1 cup) servings
Calories: 113 (14% fat); Fat: 2g; Cholesterol: 35mg; Carbohydrate: 5g; Dietary Fiber: 2g; Protein: 17g; Sodium: 681mg; Diabetic Exchanges: 1 vegetable, 2 lean meat

Total preparation time:
10 minutes
Menu idea: The Sour Cream Drop Biscuits featured in this cookbook are a fine choice with this meal.
Little Italy Tossed Salad
Here's an attractive yet simple salad appropriate for Italian entrées that are heavily seasoned. This salad will compliment Italian and French based entrées, not overpower it like some salads can. 
8 cups (about 1 head) romaine lettuce - cut into bite size pieces and cleaned 10 cherry tomatoes - halved
10 pitted black olives - sliced 3 radishes - cut into very thin slices

1/4

of a medium sized red onion - cut into thin slices and rings separated

1/2

cup fat-free Italian salad dressing
1/3 cup shredded low-fat Parmesan cheese (not grated)    

Place romaine lettuce in large bowl.
Garnish with tomatoes, black olives, radishes, and onion. Cover and keep refrigerated until ready to use.
Just before serving gently toss salad with salad dressing. (Note: Do not put dressing on too far in advance of serving the salad as the salad greens will become soggy and wilted.)
Sprinkle with Parmesan cheese on top.
Serve chilled.
Yield: 6 (1-1/2 cup) servings
Calories: 60; Fat: 2g (35% fat); Cholesterol: 4mg; Carbohydrate: 7g; Dietary Fiber: 2g; Protein: 3g; Sodium: 439mg; Diabetic Exchanges: 1-1/2 vegetable, 1/2 fat

Preparation time:
15 minutes or less
Menu idea: This salad goes great with Italian based meals such as the Mini Italian Meatloaves with only 16 carbohydrates (in Busy People's Diabetic Cookbook). It is also wonderful with omelets such as the Puffy Herb Omelet with only 2 carbohydrates or the Puffy Mushroom Omelet with only 8 carbohydrates (both in the Busy People's Diabetic Cookbook).
Taco Salad
This is one of my all-time favorite salads. I think you'll agree, it is a winner!
1 pound ground eye-of-round beef or 1 (12 ounce) bag frozen ground vegetarian meat crumbles 3/4 cup water
1 (1.25 ounce) package taco seasoning 12 cups (about 2 heads) finely shredded iceberg lettuce*

1

cup (about 4 ounces) fat-free, shredded cheddar cheese

1

cup finely chopped tomato (about 1 medium tomato)
14 fat-free tortilla chips - crushed    

* Note: The quickest way to shred this lettuce is to use a food processor.

In a large 12" non-stick skillet, cook and crumble ground beef.
Add taco seasoning mix and 3/4 cup water. Bring to a boil. Reduce heat to low and simmer for 15 minutes, stirring occasionally. (Note: For an added special flavor add 1 teaspoon ground cinnamon as well when you stir in the taco seasoning mix.)
In the meantime, prepare lettuce and put into a large bowl. Set aside.
Top lettuce with cooked taco meat, tomato, shredded cheddar cheese and tortilla chips.
Toss together. Serve immediately.
If desired, serve with your favorite fat-free or low calorie salad dressing or sour cream.
Yield: 8 side dishes (1-1/2 cups per serving); Salad dressing not included in nutritional information.
Nutritional Information with Beef: Calories: 134; Fat: 3g (21% fat); Cholesterol: 34mg; Carbohydrate: 9g; Dietary Fiber: 1g; Protein: 18g; Sodium: 477mg; Diabetic Exchanges: 1/2 starch, 1 lean meat.
Nutritional Information with Vegetarian Beef Crumbles: Calories: 112; Fat: 0g (0% fat); Cholesterol: 2mg; Carbohydrate: 12g; Dietary Fiber: 3g; Protein: 15g; Sodium: 584mg; Diabetic Exchanges: 1 starch, 1-1/2 very lean meat.
Yield: 4 entrées (3 cups per serving); Salad dressing not included in nutritional information.
Nutritional Information with Beef: Calories: 267; Fat: 6g (21% fat); Cholesterol: 67mg; Carbohydrate: 18g; Dietary Fiber: 1g; Protein: 36g; Sodium: 954mg; Diabetic Exchanges: 1 starch, 1 vegetable, 4 lean meat.
Nutritional Information with Vegetarian Beef Crumbles: Calories: 223; Fat: 1g (2% fat); Cholesterol: 5mg; Carbohydrate: 25g; Dietary Fiber: 6g; Protein: 29g; Sodium: 1167mg; Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 3 very lean meat.
Preparation time: 20 minutes or less
Cooking Time: 20 minutes or less
Total Time: 30 minutes (Preparation can be done while meat is cooking therefore saving time.)
Menu idea: This family favorite can be served as a meal or as a side dish. As a side dish it's a nice compliment to the Taco Vegetable Soup with 14 carbohydrates in Busy People's Slow Cooker Cookbook on page 62.
Chicken and Seafood Stew
This hearty stew is a unique and delicious flavor combination that is as tasty as it is original. I really like the two flavors together and think they actually compliment each other.
1 pound boneless, skinless chicken breast, cut into bite size pieces 1 cup chicken broth
1-1/2 tablespoon cornstarch 1/2 teaspoon Sea Bay seasoning (in spice section)

1

(6 ounce) can shrimp - do not drain

1

(6 ounce) can real crab meat - do not drain

Spray a large 12" non-stick skillet with non-fat cooking spray. Set aside.
Cook chicken with lid on over medium-high heat for 2-3 minutes or until golden on the bottom.
Turn chicken over, continue cooking until golden on the bottom again.
In the meantime, while chicken is cooking, in a bowl stir together chicken broth, cornstarch, and Sea Bay seasoning until cornstarchis completely dissolved.
Once chicken is fully cooked remove chicken from skillet and place in covered dish.
Reduce heat. Stir in seasoned chicken broth with dissolved cornstarch. Cook over medium heat, stirring constantly until broth becomes thick.
Stir in shrimp and crabmeat. Add cooked chicken. Cover.
Reduce heat again, this time to low. Cook on low for 2-3 minutes or until fully heated.
Serve hot in bowls.
Yield: 4 (1 cup) servings
Calories: 234; Fat: 3g (12% fat); Cholesterol: 177mg; Carbohydrate: 3g; Dietary Fiber: 0g; Protein: 45g; Sodium: 464mg; Diabetic Exchanges: 6 very lean meat
Preparation time: 6 minutes
Cooking Time: 9 minutes
Total Time: 15 minutes
Menu idea: Loaded with protein, this hearty stew only needs a vegetable side dish to complete it into a well-balanced meal. Two side dishes I recommend are: French Style Simmered Green Beans with only 6 carbohydrates,  or the Buttered Broccoli with only 5 carbs (both in Busy People's Diabetic Cookbook). From the Busy People's Low-Fat Cookbook I suggest the Mushroom-Asparagus with only 5 carbs or the California Garlic Blend with 8 carbs.