BESTOFTHEBESTPRESENTSNO SUGAR ADDED ANDWHEAT-FREERECIPES FOR ANYCARB-CONSCIOUSLIFESTYLEGEORGE STELLA1/ETER/4NpOODfNj ETWORKCHEF1iHE best-the completeLOW-CARB^ cookbook itriibest-the completeLOW-CARB^ cookbook >fGEORGE STELLAWITHChRI/TMNStELL/'IQUAILRIDGEPRESSfiCopyright 2014by George StellaPublished by Quail RidgePresswww.quailridge.comAll rightsreserved.Nopart of this bookmay be reproducedin any manner, exceptforbrief quotationsin critical articles or reviews, without permission.First printing, April 2014 Second, May2014 Third, January2015Fourth, March 2015Book esigti andFoodPhotography by Christian andElise StellaLibrary of Congress Cataloging-in-PublicationDataStella, George, author.Best of the best presents the completelow-carbcookbook/George Stella.First edition.pages cmIncludesindex.ISBN07H-I-934193-96-91. Low-carbohydrate dietRecipes. I.Title. II.Title: Complete low-carbcookbook.RM237.73.S7392014641.5'63H3-dc23 20140007()This bookisnot meant todispense medical advice. Ple.ise consult your doctorbeforemaking any dramaticchangestotheway youeat.Nutritional analysisprovidedoneachrecipeis meant onlyas a referenceandhas beencompiledtobest ofour abilityusingnutrition.al analysis software. Due todifferencesinsizes, brands, andtypes of ingredients, your calculations m.ayvary. Calorieshave beenrounded tothenearest 5 andall other amounts wereroundedto thenearest .5 of a gram.Front cover: Chicken Marsala, page H9 Stella-StyleCheesecake, page 205Back cover: Grilled Eggplant Caprese Salad, page 59 Mixed BerryMuffins,page 29 Pork TenderloinwithMustardGravy, page 127ISBN 978-1-934193-96-9Printed intheUnitedStates ofAmericaQUAIL RIDGEPRESSP. O. Box123Brandon, MS39043 1800-343-1583info@quailridgc.coni www.qtiailridge.comContent/introduction 7your low-carb pantry 12STAPLES 13BREAKFAST 25LUNCH 45APPETIZERS 65POULTRY 85MEATS 109SEAFOOD 133SIDES 149SNACKS 171SWEETBITES 187DESSERTS 203about the author/photographer 220recipe index 221SiGeorge Stella and family, before and after they lost more than 550 pounds.Introduction/\l^HOLE1_0T TOS^Y/^ND/4 [/sJhOLE1_0TTOJeACHMy name is George Stella and I've been livingalow-carblifestylefor nearlyfifteenyears.This is my sixth cookbookon the subject,but livingthislifestylehasmesoenergizedthat I still feel 1have more tosayand moreimportantlymore to cook!Each time I set out to write a newcookbook,1 askmyselfhowIcanmakethingsbetter,more complete. As a chef for over thirty years,1know how to cook, but it's the teaching thatI'vehadtolearn. Puttingwhat happens inthekitchenintowords wasnotalwayseasyforme. Finishing a book and feeling as if I'dsaid all that needed to besaid, and includedall that needed to be included has not alwaysbeenthecase. Forme, writingacookbookhas tobe theperfect balance betweentheknowledge afforded to me over thirty years ofbeing a chef, and fifteenyears of livinglow-carb. It's a whole lot to say, and a whole lot toteach, but I truly feel this is the most completebook I'veeverwritten. No, I didn't just callit The Complete Low-Carb Cookbook because 1thought it was a catchy title!Fifteenyears ago, 1 weighed467pounds.I wassick, verysick. I had congestive heartfailure, sleep apnea, and wasinand out of awheelchair. I'dhada heart attackandhadtohavefluiddrainedfrommyheart many,many yearsbeforewhenI wasstill young,and when I weighed far less. Gaining as muchweight as I hadsincemyfirst heart attack,now weighing 467 pounds, I was just waitingto have a secondheart attack. My doctor saidit wasinevitable. In fact, my doctor said that1 wasinsuchpoorhealthinsomanywaysthat death was inevitable. He was a very frankguy, and lookingbacknow, Ineedtothank him. When hetoldme 1 was goingto die, somethingfinally clicked.Myfamily's weighthad alsospiraled outof control. Wewereunhealthyphysicallyand unhealthy for each other mentally,enabling oneanother tomakepoor choices.My wife Rachel, whohad never had a weightproblem previously, had resigned toliving ina "fat family," and put on 75 pounds in only afewshort years. My son Anthony was up anddown over the years, eventuallyborderingon obese by the time he hit high school. MysonChristianhadbeenobesesincetheageof four. Withsevereasthma, Christianwasin and out of hospitals hisentire life, and bytheageof15, heweighedover 300 pounds.He was not just on his way to following in myfootsteps; Christianalreadyhadfollowedinmy footsteps.When we first heard about low-carb "diets,"it wasintheformofabook byDr. Atkins.Withourwhole family's healthinjeopardy,we werewilling totry anythingbut withareal addictiontofood, tryingtolose weightwas going to be easier said than done.The beauty of a low-carb lifestyle("diet" isa dirty word)is that youdonot need tofeelrestrictedfromeatinganythingother thancarbohydrates. As a society, we are bombardedby carbohydrates everywhere we turn andinnearlyeveryprocessedfood. While wemay have considered ourselves "addicted"tofood, ouraddictiontocarbohydrateswasall that needed to be broken. Like anything,removingcarbs fromyourdiet (there'sthatword again!)is not easy at first, especially ifyoudo not havea good support system. Westarted this lifestyle when very few recipesorcookbooks on low-carbevenexisted, and wehad to work to not only figure out what wouldwork for our weight loss, but how to cook itand most importantly, how toreinvent all ofour favorite dishes without carbohydrates.Whether you are just startingout on alow-carb lifestyle, or have been living one foryears, youcanmakethisbook your supportsysteminthekitchenthesupport systemwe wish we had hadwhen we started down ourjourney to a healthier life. We've spent fifteenyears developing recipes using naturally low-carb fresh foods, and preparing these recipeseach and every day. Each time we make oneof our recipes, it gets a little closer to low-carbperfection. Oncearecipeis perfect,well, ithas gone into the very book you are holding!Oncewe stopped relying onfastfoodandquick-fix processed and packaged foods, oncewe took all of that junk out of our minds andout of our lives, weunderwent a spectaculartransformation inlessthan three years! Wehad notonlybrokenour addictiontocarbs.The Low-Q/4rb I Qeorcebutlearnedtolovereal foodagain, andwelost weight doing it. Alot of weight.Thoughwejumpedintolow-carbmostlyskeptical, whenthe weight startedcomingoff, we knew that low-carb didn't just "work,"it worked extremely well, and in a way that wedidn't have to feel like we were going hungry.Weweren't just eatingbetter nutritionally,wewere eatingbetteroverallcookingandeating restaurant-quality meals that I had notprepared since my health had taken me out ofmy career as a chef.All told, my family lost a total of more than550 pounds. After personally losing 265pounds, 1proved my doctor wrong, and havebeen very much alive for fifteen years. Rachellost 75poundsand went downtothesameweight she was in high school. Anthony lost75poundsandChristiandroppedover160pounds (morethan half of his weight) beforehis18^^ birthday. Most importantly, we werehealthy. My sonswerehealthy for thefirsttime in their entire lives.I wasalsoaprofessional chef again, backtoworkinrestaurant kitchensfor thefirsttime in a decade. But my time back as a chefonthelinewas very shortlived, asword ofour family'samazing story, and the deliciousrecipesweatewhilecreatingthatstory gotout. Withina yearoflosingtheweight, wewere featured in magazines and countlesstelevision shows. Most importantly, 1had myown show onFood Network calledLowCarband LovinIt. Food Network taught me a lotabout how toteachothers, how toshare theamazingrecipes we'dcreatedinaneasy-to-follow way. As we maintained our weight, thestories of our fans losing weight encouragedus to keep going, andto keep sharingourstory with as many people that will listen.How Low-Carb WorksAssuming youpurchasedthisbooktoliveahealthier lifestyle, I'd like to say that I've beenon the other sideof the relationship betweenyou (the reader)and myself. I was once 467pounds, flipping through a dense book of textby Dr. Atkins, and confused by how tomakesenseof it. Whatweeatispreparedinthekitchen, andI feel wecanlearnalot morethroughcookingthanreading. As a chef,that's what I know and all I've ever claimed toknowcooking. I'll do my best to summarizehow low-carbworks, butknow that I'm notthe person to explain whyit works. I am not adoctor, and the real specifics of what happensinside the body should beleft toa doctor toexplain. Dr. Atkinsandotherdoctorshavewritten entire 500-page books on the subject,and there are countless studies availableon the Internet to further explore theeffectiveness of low-carb.The concept of low-carb eating is quitesimple. Our bodycanburneither carbohydrates or fat toget theenergyit needs;however, it prefers carbohydrates if it isgiven them. When eating a diet full ofcarbohydrates, the body burns the carbsthatit needstogetthroughtheday, and thenitconverts the remaining carbohydrates intostored fat incasethereisevera timewhenyour bodyneedsexcessfat tosurvive. Thisis why overeating leadstoweight gainthebody is designed to convert food into fatandstore it in the event you are ever without food,much like bears storing fat for hibernation inthe winter.Because your body has every ability to createenergy fromfat, whenyoudonot supplyitwith carbohydrates, it creates energy fromfat,andyou go intoaconstant fat-burningstateknownas "ketosis." Not onlydoyouburnthefat that youeat, but you also bum yourreserved fat togetyou through theday. Itishard for most people to grasp why you can eathigher fat foods on low-carb, but this is exactlywhyyour body is burning it right off.Going intothe"ketosis"stateisa prettysimple thing to do; you just stop eating1processed carbohydrates. Staying in a stateof "ketosis"is the most important thingIcan stress. Cheating ona low-carblifestylewill immediatelyswitchyour bodyout of"ketosis" and back toburning carbohydratesinstead of fat.Studies have proven that eatingfat on a low-carb lifestyle doesnot raise your cholesterol.Myownfamily's cholesterol went way, waydownonce westartedeatinglow-carb, butyouwill notget thosebenefitsifyoucheatand eat processed high-carb foods once a day.Studies have proven time and time again thatlow-carb actuallyworks, but you've got tocommit to it! It truly is a lifestyle.All of that said, eating more fresh andnatural foods can't hurt, regardless ofwhetheryou areliving a low-carb lifestyle or not! Wesurround ourselves with fresh foods thatarenaturally low-carb, becausethatiswhatworked for us, and quite frankly, we don't liketo get caught up in why it works for us, we justknow that it does and that we've maintainedour weight for fifteen years.Any change in diet should be discussedwithyourdoctor. I amachef and theonlything I can diagnose is why your butter saucebroke! I urgeyoutocheckwith your doctorbefore proceeding. Just don't ask your doctorfor any recipesI'll leave the health advice toyour doctor, but the cooking is my job!Ceorce I The (CompleteLow-C^^rb (^ookbookLow-Carb SubstitutionsAs anadvocate ofeatingfreshfoods, allofthe ingredients used in therecipes inthisbook should be available at any grocerystore. ThoughI love toreinventthingsand"experiment" in the kitchen, I make it a pointto keep my food "real" and as natural as I can.Real foodis not just better foryou, it tastesbetter as well!That said, I would like to give a littleinformation onthe onlythree ingredientsused in this book that 1 would consider"uncommon."These"uncommon" ingredientsare sugar substitutes, almond flour, andmilledflaxseedall three of whichare nowavailable in nearly every grocery store.Sugar Substitutes - It's YOURChoice!Over my years on a low-carb lifestyle,nothing hasbeenashotlydebated assugarsubstitutes. Peoplecan bevery opinionatedaboutthemandrightlyso, asweshouldallquestion and research exactly what goes intoour food, andthenintoourbodies. Sugarsubstitutes oftenbringintoquestionwhatis and isn't natural, and for those eating onlynatural foods (as we try todoonlow-carb),that is quite understandable.As a chef, 1voted with my palate first andforemost. Over a decadeago, 1 chosetouseSplenda (sucralose) asmysugarsubstituteofchoice, and havestuck with iteversince.That said, thatissimply mypreference, andthe sugar substitute you choose is entirely upto YOU.Today, thereare anincrediblenumber ofnew sugar substitutesonthemarket, manyofthementirely naturalinevery way. Thisis aluxurythat simplydidnot exist whenmy family lost our weight over a decade ago.Back then, Splenda was brand new, and youronlyother alternatives cameinblueorpinkpackets. Nowyou have erythritol, stevia,monk fruit, and agave, amongst others. These107he 1_ow-C''RB Cookbook I C^o^oe Steli_-l Qru/T/Milled flax seed by itself is pure fiber, and therefore contains zero carbs! When mixedwith other low-carb baking ingredients like almond flour and Parmesan cheese, itmakes for a perfect pizza crust that looks whole wheatwithout any wheat at all!SHOPPINGLIST1 cup milled flax seedVi cup Almond Flour (page 14)y2 cup grated Parmesan cheese3 large eggsy2 teaspoon baking powder1 teaspoon dry oreganoteaspoon garlic powderys teaspoon onion powderteaspoon saltCalories: 150Fat: 12gProtein: 9.5gFiber: 4.5gNet Carbs: IgMake sure you pre-bake thecrust before toppingit andbaking again!1 Preheat oven to 350, and line two 9 or 10-inch pizza pans with parchment paper.2 Add all ingredients to a bowl, and mix well tocreate a sticky dough.3 Cut the dough in half, and place equalamounts of the dough on each of the prepared pizza pans. Cover dough with plasticwrap and use a heavy can or rolling pin overthe top of the plastic to spread the dough outevenly, getting it as close to the edges of thepan as you can. Remove the plastic wrap.4 Bake the pizza crusts for 10-12 minutes,just until they start to brown. Use to createyour favorite pizzas. Can be stored in therefrigerator or freezer until ready for use.Bake your favorite pizzas on the pre-bakedcrust at 350, just until toppings are hot and/or melted.HELPFUL TIPSYoucan also use this dough to make one largerectangle pizza on a sheet pan lined withparchment paper.Qeorce Stell.* I JheComplete | 15Pf^EPTIME10 minCOOKTIME0 minSER.VES8BARBECUE SAUCE|\|o R /\dded and1^/1 deProm ScratchStore-bought barbecue sauce is usually loaded with more corn syrup than almost anyother ingredient, so it was one of the first things we had to reinvent when we starteda low-carb lifestyle. Today, we always keep a jar of our own homemade sauce in thefridge for quick and easy barbecue dinners.1 In a mixing bowl, combine all ingredients,SHOPPINGLIST stirring until smooth. Leftovers should1 (15-ounce) cantomato sauce berefrigerated or frozen. Keeps for uptoo 4. 4. 4. two weeks.0ounces tomato paste1 tablespoon white vinegar1 tablespoon liquid smoke2 teaspoons Worcestershire sauce%teaspoon hot sauceVa cup sugar substitute1 teaspoon minced garlic%teaspoon onion powderVs teaspoon garlic powder1 teaspoon saltVa teaspoon black pepper16Calories: 20Fat: OgProtein: IgFiber: 0.5gNet Garbs: 3gHELPFUL TIPSWhen shopping for canned tomato sauce, besure to buy "tomato sauce" and not a preparedpasta sauce. Youshould also read theingredients to find a brand that doesn't addany additional sugar or corn syrup.Tryaddinga drop of maple extractfor evenmore flavor!JhE QoMPLETELoW-C/^RB I StELLXPREPTIME15 minCOOKTIME0 minSERVES12COMPOUNDBUTTERSSc^MP!^D'l-'-j Ginger^ and Qgrconzol/i Gompound ButtertCompound butter is a chef's best friend. Because butter absorbs flavors with ease,adding ingredients directly into the butter makes for tons of flavor when using inrecipes, or simply topping finished chicken or steak.SHOPPINGLISTMASTER RECIPEV2 cup (1 stick) unsaltedbutter, softenedJuice of 1lemon2 teaspoons minced fresh garlic2 tablespoons minced red onionV2 teaspoon garlic powderIV2 teaspoons saltV4 teaspoon black pepper1 pinch white pepperCalories: 70Fat: 7.5gProtein:OgFiber:OgNet Garbs:OgIn a bowl, whisk together all Master Recipeingredients and additional ingredients foryour chosen butter that are listed below. Ittakes a bit of work at first, but if you keepwhisking, it will combine smoothly.Spoon the Compound Butter onto a pieceof plastic wrap and form it into a log about 2inches around. Roll the plastic wrap up intoa cylinder and twist the ends shut. Refrigerate at least 1 hour before slicing to cook withor top a dish.SCAMPI BUTTER: Add an additional 1teaspoon minced garlic, 1 tablespoonof chopped fresh parsley, and a dash ofWorcestershire sauce.DILL BUTTER: Add 1 tablespoon of choppedfresh dill and a dash of Worcestershire sauce.GINGER BUTTER: Add 2 teaspoons mincedginger and a dash of low-sodium soy sauce.GORGONZOLA BUTTER: Add 3 tablespoonsGorgonzola and 1 tablespoon choppedfreshchives.Try makingyour own CompoundButters by adding ingredients to mymaster recipe.Georce I The I 17PR.EPTIME5 minCOOK TIME0 mInSEKVES30+BLACKENING SPICEOur[^u/t-||/4i/eO-^JUn5e/4/oninc^lendStore-bought seasoning blends almost always include either sugar or some formof the dreaded MSG(which can be labeled as so many different things these days).Thankfully, I've been making my own blackening spice mixture for decades and can saythat it is not only better without fillers, but cheaper, as you most likely already have theingredients in your spice rack.18SHOPPINGLIST5 tablespoons kosher salt5 tablespoons paprika1 tablespoon dried thyme1 tablespoon black pepper1 tablespoon garlic powderVz teaspoon cayenne pepperVi teaspoon ground white pepperCalories;5Fat; OgProtein: OgFiber: OgNet Garbs: Og1 Mix all ingredients together.2 Store in an airtight container or emptyspice canister.HELPFUL TIPSIf you do not have any kosher salt on hand,you can simply substitute l}k tablespoons ofregular salt. The rule of thumb is that koshersalt is double the measure of regular salt.This master seasoninggoes great onchicken, beef, pork, and especiallyseafood. It's about as versatile as aspice mixgets!Jhe Complete |_ow-C/4rb | StellxPR.EPTIME10 minCOOK TIME0 minSER-VES10ITALIANHERBRUB/\ QrE^T U/E for ^XTRApRE/Hp-lERBTOur garden is always brimming with more fresh herbs than we could ever use, but evenpeople without a garden often let fresh herbs wilt in their refrigerator. This rub is notonly an easy way to cook with fresh herbs, but can extend the lifespan of your herbs bythree weeks!SHOPPINGLISTVz cup fresh oregano leaves,stemmed and washedVz cup fresh basil, stemmed andwashedVz cup fresh flat-leaf parsley,stemmed and washedV4 cup extra virgin olive oilV4 cup vegetable oil2 tablespoons kosher saltIVz teaspoons black pepper2 teaspoons garlic powder2 teaspoons onion powderCalories: 110Fat: 11gProtein: OgFiber: OgNetGarbs: Og1 Place all ingredients in a food processor andblend on high for about 1 minute, until wellcombined.2 Remove and refrigerate for as long as 3weeks in a plastic or glass container (metalcontainers may turn the herbs brown).HELPFUL TIPSIf you'd like to cut back on the oil, try usinghalf the amount, which will make for a thickerrub, easily thinned by a bit of water justbefore use.This simple recipe can be used tomake a rub out ofany combinationof fresh herbs.Geohce Stell/^ I Jhe CompleteLow-C'^''^ Cooxsoo"*19PR.EPTIME10 minCOOK TIME5minSEKVES8CHOCOLATE GANACHEQeC/^dent/4NDD/irk QippingChocol/^teAt some point, we realized that nearly all of our chocolate dessert recipes started withthis exact same method for making Chocolate Ganache. It was then that we thought,if you are a "chocoholic," thisis a technique you should definitely master, leaving you toeasily start making chocolate desserts as quickly as we do.20SHOPPINGLIST1 tablespoon butterVa cup sugar substitute2 teaspoons half-and-half1 ounce unsweetened bakingchocolate, chopped1 teaspoon vanilla extractCalories: 40Fat: 3.5gProtein: 0.5gFiber: 0.5gNet Garbs: 2gThis Chocolate Ganache isa must for nearly all ofourchocolate desserts!1 Fill a pot with 2 inches of water, and placeover medium-high heat, bringing the waterup to a simmer. Place a stainless steel ortempered glass bowl over the pot to create adouble boiler.2 Add the butter, sugar substitute, and half-and-half to the bowl of the double boiler, andmix with a spatula until combined.3 Add the chopped chocolate and stir, just until chocolate has melted and all is combined.4 Remove from the heat and stir in vanillaextract. Use immediately, while still warm.HELPFUL TIPSBe careful not to overcook the chocolate, or itmay get too thick or even break. Once it hasjust melted, quickly remove from the heat.Jhe Complete LowCookbook I C^orceStell/^PFLEPTIME10 minCOOKTIME12 minSER.VES8ALMONDFLOUR PIE CRUST^ouR St^rt toLow-Q^rbPieBakingWiththis pie crust madefrom almondflour, youcanstart reinventing your favoritepies for a low-carb lifestyle. For the absolutebest looking pies, make almondflour from blanched or slivered almonds (without the almond skin) for that clean,golden appearance.SHOPPINGLIST2 cups Almond Flour (page 14),made from blanched almondsV4 cup sugar substitute2 tablespoons butter, softened1 large eggDash of saltCalories: 170Fat: 15gProtein: 6gFiber: 3gNet Garbs: 2g1 Add all ingredients to a food processor andpulse until a dough is formed.2 Preheat oven to 350.3 Takethedough and press it down evenlyover the bottom of an 8 or 9-inch piepan. Bake for 10-12 minutes, until lightlybrowned. Let cool before filling.HELPFUL HINTSI don't recommend baking this crust indisposable pie pans, as they heat less evenlyand can warp, cracking the crust.This crust canhe frozen for eveneasier pies any time!George Stellas | j 21PR.EPTIME10 minCOOK TIME0 minSER.VES12WHIPPED CREAMYo'-' Top Perfect JoppiNGWhipping creamis a kitchen technique everyone should know, but cans and tubs ofprocessed "stuff" is still flying off the shelves. Some "whippedtoppings" are nothingmore than whipped corn syrup and trans-fat (even "sugar-free" versions can containcorn syrup), so it should gowithout saying that nothing beats the real thing! Makingityourself also allows you to choose your sugar substitute of choice.22SHOPPINGLIST1 cup heavy cream%cup sugar substitute1 teaspoon vanilla extractCalories: 35Fat: 3.5gProtein: 0.5gFiber:OgNetGarbs: Ig1 In an electric mixer on high speed, whip theheavy cream until frothy.2 Add the sugar substitute and vanilla extract,and whip on high speed until soft peaksform. Serve immediately.HELPFUL TIPSProperly whipped cream should be fluffy,not stiff. If the cream starts to look lumpyor begins to bunch together, you areoverwhipping it.Leftover whipped creamshould bestored in a coveredglass dish, butwill deflate over time.Jhe Low-C^/irb Cookbook |PR.EPTIME10 minCOOK TIME0 minSER.VES12BUTTERCREAM CHEESE FROSTINGOr AnyfLA\/OR1_ON-0'^RBpRO/TINGThis "master" low-carbfrosting recipe uses real butter and creamcheese to combine thebest of both your typical buttercream and creamcheese frostings. The vanilla extractcanbe swapped for anytype of extract to matchthe baked goods youare frosting.SHOPPINGLIST6 tablespoons butter, softened16 ounces cream cheese, softened1 cup sugar substitute1 tablespoon vanilla extractCalories: 180Fat: IB.SgProtein: 3gFiber:OgNet Garbs: Ig1 Beat aU ingredients in an electric mixer onhigh until light and fluffy.2 Spread on a completely cooled cake orbaked goods.HELPFUL TIPSYou should definitely substitute coconutextract in place of the vanilla extract whenmaking this frosting to frost my Coconut Cake(page 207).Warning: You must resist theurge to eat frosting straight outofthe howl.Qeorce I The Co^p'-ETE Low-C'1//ER0LEFrittatas are like foolproof omelets that are so easy to make that they should be a stapleof every person's morning. This Southwestern Frittata includes some of my favoritefresh ingredients, but the basic method used here can be adapted to make any frittatayou can dream of.SHOPPINGLIST1 tablespoon olive oilV4 cup diced red bell pepperV4 cup diced red onion2 teaspoons diced jalapeno1 teaspoon minced garlic6 large eggsVi cup half-and-halfV4 teaspoon saltV& teaspoon black pepper1 tablespoon chopped cilantroVn cup shredded Cheddar-JackcheeseDiced avocado,for garnishCalories: 195Fat: 15gProtein: 12gFiber:OgNet Garbs: 2.5gTry adding chorizo sausagefor a spicy kick ofprotein!1 Preheat oven to 325.2 Heat the olive oil in an oven-proof skilletover medium heat. Add the bell pepper, redonion, jalapeno, and garlic, and saute untilpeppers begin to sweat.5 Whisk together the eggs, half-and-half, salt,black pepper, and cilantro, and pour over thevegetables in the skillet.4 Using a rubber spatula, gently push thecooked egg from one side of the pan to theother to allowall of the raw egg to reach thebottom of the pan, and to prevent the bottom from burning. Continue this until thetop of the eggs are only slightly runny.5 Sprinkle the cheese over top and bake10-12 minutes, or until frittata puffs up, andcheese begins to brown. Let cool 3 minutesbefore serving garnished with diced avocado.HELPFUL TIPSThe diced avocado is only a suggestion, as youcan garnish this in the same way you wouldgarnish most southwestern dishes. Salsa,guacamole, sour creamthe decision is yours!Oeorce Stella | Jme CompleteLo"-C'^''b35PR.EPTIME30 minCOOK TIME15 minSERVES4DENVER BREAKFASTPIZZAQeni/erQ^i^e U/ anOmelet /^nd||^^de>i p\zz.AAn omelet on a pizza and it s still low-carb?You bet! This Denver Breakfast Pizza hasall the flavors you love about the omelet on my Low-Carb Pizza Crust. I've found thatplacing the cheese under the scrambled eggs makes this hold together better, but youmay still want to grab a fork for this one.SHOPPINGLIST1 Low-Carb Pizza Crust (page 15)%cup grated Cheddar cheese1 tablespoon butter6 large eggs, beatenV4 teaspoon saltVs teaspoon pepperVi cup chopped Canadian bacon2 tablespoons sliced scallions2 tablespoons diced greenbell pepper2 tablespoons diced red bell pepperCalories: 380Fat: 28gProtein: 26gFiber: 4.5gNet Garbs: 3g1 Preheat oven to 350.2 Top the pre-baked pizza crust with the Cheddar cheese.5 Heat the butter in askillet over mediumheat. Add the eggs and scramble with thesalt and pepper. Scramble just until they canhold together, but are still somewhat runny.4 Distribute the scrambled eggs over thecheese on the pizza crust and top with theCanadian bacon, scallions, and bell peppers.5 Bake 7-8 minutes, just until cheese hasmelted and vegetables begin to sweat. Letcool 3 minutes before slicing toserve.HELPFUL TIPSFor a better presentation, thinly slice thevegetables in strips, and leave the Canadianbacon whole. (However, truthfully, this isharder to eat.)Reserve a small amount of theCheddar cheese to lightly sprinkleover the top of the eggs to add a popoforange color.Ceorce5TELL.4 I Jhe CoMPi-ETE Cookbook | 37PkEPTIME15 minCOOKTIME5 minSERVES4EGGPLANT ANDBACONHOMEFRIESEggplant forBre^kf^/t? ^ouBet]We usually have more eggplant growing in our garden than we knowwhat to do with.Asimple saute like this one has nowbecome a staple of our morning breakfastsit sthe perfect low-carb alternative to starchy home fries!38SHOPPINGLIST1 teaspoon paprikaV2 teaspoon kosher saltV4 teaspoon black pepperV4 teaspoon garlic powder4 pieces cooked bacon, chopped2 tablespoons choppedyellow onion2 tablespoons chopped greenbell pepper172 cups cubed eggplant with skin(about 1 medium-size eggplant)2 tablespoons olive oilCalories: 210Fat: 16gProtein: lO.SgFiber: 1.5gNetGarbs: Ig1 Place all of the ingredients, except theeggplant and olive oil, in a large mixing bowl,and toss to combine.2 Add the cubed eggplant to the mixing bowl,and toss with a fork to thoroughly coateach piece.3 Heat the olive oil in a nonstick saute panover medium heat. Add the eggplant mixture to the pan, and cook for 2-3 minutesbefore gently stirring.4 Let cook an additional 2-3 minutes, or untilthe eggplant pieces are well browned. Servehot asabreakfast or dinner side dish!HELPFUL TIPSWe find that smaller eggplants, or Ichibon(Japanese) eggplants seem to work the best inthis recipe, as they have fewer seeds and aremore firm for frying. Two Ichibon eggplantsare the perfect amount for this recipe.Be careful not to stir the eggplanttoo much while cooking, or it maynot brown, and may fall apart. Letthe pan do the work!Jhe Complete LowCookbook |PR.EPTIME10 minCOOK TIME30 mInSERVES3CINNAMONWHEATLESS WAFFLES|\|0 FT=-LI NG/\rOUNDONJhISWaffle irons are extremely inexpensive now, and a great way to kick up your low-carbbreakfast. Without any wheat or added sugar, these waffles are proof that a low-carbbreakfast isn't just eggs and bacon.SHOPPINGLISTNonstick cooking spray^cup Almond Flour (page 14)V4 cup sugar substitute%teaspoon baking powder2 large eggs%cup unsweetened almond milkH cup water1 tablespoon vegetable oil1 teaspoon vanilla extractteaspoon ground cinnamonCalories: 180Fat: 15gProtein: 7.5gFiber: 2gNet Garbs: 2.5gI serve these hot out of theiron with butter, fresh fruit,and whipped cream.1 Spray an electric waffle iron with nonstickcooking spray and let preheat.2 In a large bowl, combine all ingredients untila thick but smooth consistency is reached. Ifthe batter is not smooth or istoo thick, add asmall amount of additional water.3 Pour %cup batter in the center of the waffleiron and close the lid. Cook for 5 minutes,or until steam is no longer coming out of thesides of the waffle iron.4 Repeat until all batter is used. The %cupof batter per waffle is the perfect amountfor a smaller waffle iron, and should make6 waffles. Larger waffle irons will require Hcup batter, V2 cup for a Belgian-sized waffle.5 Serve hot, with butter, for that "cinnamontoast" experience, and even top them withfresh fruit and sugar-free whipped cream,if desired!HELPFULTIPSDo not open the waffle iron during the first 3minutes. Some batter may escape out of thesides, but that is normal until you get used tothe proper amount for your waffle iron.Qeorce I Jhe CompleteLow-C'*rbCoo'\v^ ^ ^PR.EPTIME10 minCOOKTIME15minSER.VES2CREAM OF ASPARAGUS SOUPAD^f-'ciou/LY Creamy PackedwithPre/h /\sparacuiThickening soups without addingcarb-filled starches is not the easiest thing to do,which is whythis recipe works sowellit's thickenedby pureeingthe asparagusintothe broth and adding cream. Makes two large bowls.SHOPPINGLIST1 tablespoon butter8 ounces asparagus, ends trimmed1 tablespoon minced red onion1 teaspoon minced garlicVa teaspoon saltVa, teaspoon black pepper2V2 cups chicken brothV2 cup heavy creamSour cream, for garnishCalories: 270Fat: 24gProtein: 9gFiber: 2gNet Garbs: 6gFor even more flavor, garnishwith a dollop of fresh pesto inplace of the sour cream.1 Heat the butter in a sauce pot over medium-high heat.2 Cut the asparagus into 1-inch lengths andadd to the pot, sauteing for 3 minutes.3 Add the red onion, garlic, salt, and pepper, and continue sauteing an additional3minutes.4 Pour in the broth, raise the heat to high, andcontinue cooking until liquid has reduced byhalf, about 5 minutes.5 Remove from the heat and (carefully!) pureeusing an immersion (hand) blender.6 Return to the heat and stir in the heavycream. Continue stirring, just until the soupis piping hot. Serve immediately, garnishedwith a dollop of sour cream.HELPFUL TIPSThis same method can be used to make Creamof Broccoli Soup by substituting broccoli inplace of the asparagusyou can even usefrozen broccoli florets(though fresh willtaste better).CEORce S''"EL.Ly4 I The Cookbook49PR.EPTIME20 minCOOK TIME0 minSER.VES4TUNA SALAD STUFFED TOMATOESJUNAQ/^UGHT in JOM^ITONE"""I'malways lookingfor more inventiveway to present mydishes, especially usinggarnishes that are edible! That said, I wouldn't call the tomatoes in this recipe agarnish, as they are actually the bowls that hold the creamy tuna salad. Servewith aknife and fork, and dig right in!SHOPPINGLIST4medium tomatoesSalt and pepper1 can white (albacore)tuna, drainedV4 cup mayonnaise2 stalks celery, finely diced2 green onions, thinly sliced1 teaspoon white wine vinegarCalories: 160Fat:10.5gProtein: llgFiber: 2gNet Garbs: 3.5g1 Slice the tops off tomatoes and use a spoonto hollow each out of seeds and membranes.Lightlyseason the inside of each with saltand pepper.2 Fold remaining ingredients together tocreate the tuna salad. Season to taste withsalt and pepper.3 Spoon an equal amount of the tuna saladinto each tomato, and serve garnished withadditional sliced green onions, if desired.HELPFUL TIPSCider vinegar or lemon juice can be substitutedfor the white wine vinegar in a pinch.Turn this into a party appetizer bystuffing cherry tomatoes in place ofthe regular tomatoes.50 I The 0'^^'-^'''^ Coo'1ND /\PPLEWe make a lot of chicken salad in our house because we always have leftover rotisseriechicken fromthose nights we grab a quick dinner at the grocery store deli. ThisAsian-influenced chicken salad is a great twist on the classic, with five spice powder(a seasoning sold in either the spice or ethnic food aisle), roasted cashews, andcrisp apple.60SHOPPINGLIST2 cups cooked chicken%cup sour cream%cup roasted cashewsV4 cup sliced celery%cup diced apple2 tablespoons sliced scallions2 teaspoons soy sauce1 teaspoon five spice powderCalories: 175Fat: lOgProtein: IS.SgFiber: 0.5gNetGarbs: 4g1 Fold all ingredients together in a large bowl,shredding chicken with a fork until it is atyour desired consistency.2 Cover and refrigerate for 30 minutes toallowthe flavors to mingle before serving.HELPFUL TIPSIf you are just starting out and watching yourcarbs very closely, simply omit the apple totake this from 4g of carbs to less than Igper serving.Try serving wrapped or in a "cup"made from fresh, crisp cabbage!Jhe CoMPUETELow-C'*" Cookbook I Qeorce Stei-L>iPREPTIME20 minCOOKTIME12 minSERVES10EASY CHEESY TURKEY BURGERSChee/e ^nd \/ecc\e Stuffed Jurkey PattiesEventhough regular ground beef is perfectly low-carb, still like the variety of makingturkey burgers from time to time (especiallywhen ground turkey is on sale). Thisrecipe has bell pepper, onion, and Cheddar cheese mixed throughout the meat for tonsof flavor in every bite. Just remember to skip the bun and serve these platter-style!SHOPPINGLISTNonstick cooking spray2V2 pounds freshly ground turkey1 cup shredded sharpCheddar cheese1 large eggV2 cup finely diced red bell pepperV4 cup diced red onion1 teaspoon saltV2 teaspoon poultry seasoningV4 teaspoon black pepperVs teaspoon garlic powderBurger fixings, to serveCalories: 275Fat: 16.5gProtein: 34.5gFiber: OgNet Garbs:O.Sg1 Spray a large skillet with nonstick cookingspray and set aside.2 Place all ingredients into a bowl and, usingyour hands for best results, mix well.3 Form the meat mix into 10 equal burger patties.4 Cook the turkey burgers in the pan overmedium-high heat for 5 minutes on eachside, until completely cooked through. Servewith traditional burger toppings and fixings,as desired!HELPFUL TIPSThese can be grilled; just make sure that thegrill is preheated well and that you do not tryto flip the burgers until they are well marked,or the turkey may stick to the grates.Cooking the cheese right inside theburger patties keeps the ground turkey nice and moist.Ceorce Stell/4 I Jhe Lo'^-C'*''b Cookbook61%jiPPIEPTIME15minCOOKTIME40 minSER-VES8SPINACH QUICHECru/tle// QuichenithSP'Ny^CH and Swi// QheeseQuiche is a great lunch option when you are eating low-carb, as everything exceptthe crust is already naturally lowin carbs.This "master" quiche recipe with spinachand Swiss cheese will get you on track to creating any low-carb quicheyour mind candream up!SHOPPINGLISTNonstick cooking spray6 large eggsVa cup heavy creamV2 teaspoon minced garlic%teaspoon saltteaspoon black pepperVs teaspoon ground nutmeg1 (10-ounce) bag frozen choppedspinach, thawed and drained2 cups shredded Swiss cheese1 tablespoon finely diced redbell pepperCalories: 180Fat: 13gProtein: 13gFiber: 1gNetCarbs: 2g1 Preheat oven to 350". Spray an 8-inchsquare baking dish or 9-inch pie pan withnonstick cooking spray.2 Whisk together the eggs, heavy cream,garlic, salt, pepper, and nutmeg.3 Fold the spinach, Swiss cheese, and bellpepper into the egg mixture and then pourall into the prepared baking dish.4 Bake 40 minutes, or until the top of thequiche is golden brown and a toothpickinserted into it comes out mostly clean. Letcool 5 minutes before serving warm, or servechilled, if desired.HELPFUL TIPSThis basic quiche recipe can be used to makeany low-carb quiche by switching out thetype of cheese or adding proteins such asdiced ham.Though it adds a step, I love toadd sauteed dicedyellow onionto this as well!QeoRCEStELU/4 I JhEQoMPLETEL0W-C;.^RB CoO'OOOX63^Spinach and ArtichokeDeviled EggsAppetizer/Spinach and Artichoke DeviledEggs 67"Garlic Knot" Chicken Wings 69Stuffed Jalapehos 70Hot Wing Bites 71Roasted Garlic Marinated Mushrooms 73Loaded "Faux-Tato" Skins 75Balsamic &Basil Veggie Kebabs 76Fresh Guacamole 77AsianPork Meatballs 79Baltimore Baked CrabDip 80Italian Sausage Stuffed Mushrooms 81Greek Dill andFeta Dip 83PR-EPTIME20 minCOOK TIME0 minSERVES8SPINACH AND ARTICHOKEDEVILEDEGGSQipInto Jhi/l^NiquE Jwi/t onJwoQLAfficfI've combined two of everyone's favorite appetizers to make this whoUy new waytoimpress your party guests. Tobe honest, I'm not sure why I didn't think of stuffingdeviledeggs with a spinach and artichoke dip filling before, as it is just as good asit sounds!SHOPPINGLIST8 hard-boiled eggs, peeled3 tablespoons mayonnaise2 teaspoons lemon juice3 tablespoons gratedParmesan cheese2 tablespoons drained cookedspinach, finely chopped%teaspoon saltVs teaspoon onion powderVs teaspoon black pepper8 quarters marinatedartichoke heartsCalories: 110Fat: 7gProtein: 8gFiber: 2gNet Garbs: 2g1 Cut hard-boiled eggs in half, and transferyolks to a mixing bowl.2 Add remaining ingredients except artichokehearts to the mixing bowl, and mash together to make a filling.3 Stuff all egg white halveswith a heapingspoonful of the filling. Top each with aquartered artichoke heart, and serve chiUed.HELPFUL TIPSThese can also be served hot by baking(artichoke garnish included) in a 375 oven for12-15 minutes, or until filling is bubbly hot.For more color, add a pinch ofdicedroasted red peppers into the fiUing!CeORCEStELL>l I The Ct5PLETE67.J-JSrC-'IMyCR/4BDipwithDhEDD^R>^NDO'-'^g,/^YSE/^/ONINCThis is one of my oldest low-carb recipes and one that we've made dozens of times overthe years. As a chef's work is never done, I've tweaked the recipe to perfection and theresult is a creamy crab dip that tastes like it is straight off a Baltimore boardwalk.80SHOPPINGLISTNonstick cooking spray8 ounces cream cheese, softened8 ounces lump crabmeat1 cup shredded sharpCheddar cheesey-i cup sour cream2 tablespoons sliced scallions1 teaspoon Old Bay Seasoning%teaspoon black pepperVs teaspoon garlic powderCalories: 230Fat: 20gProtein: 14gFiber: OgNet Garbs: 2g1 Place rack in center position and preheatoven to 350. Spray an 8-inch baking dishwith nonstick cooking spray.2 Add all ingredients to a mixing bowl and foldtogether. Spread into the greased bakingdish and sprinkle with additional Old BaySeasoning to add color, if desired.3 Bake 25 minutes, until bubbly and beginning to brown. Serve immediately.HELPFUL TIPSThis is great with sliced vegetables ormy Rosemary Flax Crackers (page 179),for dipping.I like to add a tablespoon ofchoppedroasted red pepper into this for evenmore color.Jhe CompleteLow-C'^RBC'30'1LY(No"""R^E/^LLy]Stuffed mushrooms are better when they are made low-carb; there's just no doubtabout it. Whystuff them full of flavorless breadcrumbswhenyoucan makea creamyfilling out of Italian sausage and Parmesan cheese as I have in this recipe?SHOPPINGLISTNonstick cooking spray16 button mushroomsVi pound ground Italian sausage,without casings1 teaspoon minced garlic1 tablespoon minced red onion2ounces cream cheese2 tablespoons gratedParmesan cheese1 tablespoon finely diced roastedred pepperVe teaspoon saltVb teaspoon pepperCalories: 95Fat: 7gProtein: 6gFiber: 0.5gNetGarbs: 1.5gAs good as these are on theirown, they are even better withmarinara sauce for dipping!1 Preheat oven to 350, and spray a sheet panwith nonstick cooking spray.2 Clean mushrooms, and remove stems bytwisting, placing mushroom caps on thesheet pan as you work. Chop mushroomstems and set aside.3 Heat sausage in a skillet over medium-highheat until well browned and crumbled. Addthe chopped mushroom stems, garlic, andred onion, and saute for 1 minute. Drainexcess grease.4 Add cream cheese, Parmesan cheese, roastedred pepper, salt,and pepper to the skillet,and stir until all is combined into a filling.5 Stuff each mushroom cap with a heapingspoonful of the filling. Bake the stuffedmushrooms for 15-20 minutes, or untilmushrooms are tender. Serve hot.HELPFUL TIPSI am all about cooking with color,so trygarnishing these with chopped fresh fiat-leafparsley to give them a nice touch of green!George | JheGompleteLow-G'^RB Gookbook | 81IMPRLEPTIME10 minCOOKTIME0 minSER.VES8GREEKDILL ANDFETADIPCoE/ Perfectly nithSliced (^ucumber/I got the idea for this dip when Rachel brought home Greek yogurt and cucumbers tomake tzatziki sauce. I thought it wouldbe interesting to "deconstruct" the flavors oftzatziki and use the cucumbers as chips to dip, and the results were even better thanI expected!SHOPPINGLIST16 ounces plain Greek yogurt4ounces crumbled feta cheese2 tablespoons chopped fresh dill1 tablespoon minced red onion2 teaspoons minced garlic%teaspoon black pepperteaspoon saltSliced cucumbers, for dippingCalories: 70Fat: 3gProtein: 8gFiber:OgNet Garbs: 2.5gAdd all of the ingredients, except the slicedcucumbers, to a mixing or serving bowl andfold together.Chill for at least 1 hour before serving tolet the flavors combine. Stir before servingalongside sliced cucumbers, for dipping.HELPFUL TIPSYou can also make my Rosemary FlaxCrackers(page 179), for dipping. Substitute1 teaspoon of dried oregano in place ofthe fresh rosemary for crackers that bettercomplement the Greek flavors in this dip.Be sure to purchase "plain" Greekyogurt and not "vanilla"yogurt,or you'll findyourself makingthe strangest dessert anyone hasever had.George Stell/4 I JheCof^Pi-ETE Low-C'^RB Gookbook83Teriyaki &Ginger ChickenThighsChicken ^and ArtieIChimichurri ChickenBreastsPoultryChicken withLemon and Artichokes 87Chicken Marsala 89Traditional Chicken Cacciatore 90Cilantro Lime Chicken Thighs 91Teriyaki &Ginger Chicken Thighs 93Swedish Turkey Meatballs 94Classic Pesto Chicken 95Chimichurri Chicken Breasts 97Jerk ChickenLegs 98Smothered Chicken CordonBleu 99Arugula ChickenPinwheels 101Parmesan Crusted Chicken Breasts 102Chili Rubbed Chicken Breasts 103Herb RoastedFamily-Style Chicken 105Creamy Chicken and Sweet Potato Curry...106Reuben Chicken Roulades 10785\PR-EPTIME20 minCOOKTIME6 minSER.VES4CHICKEN WITHLEMONAND ARTICHOKES1_IKE ChickenpiccATA^QnlyThis recipe of chicken in a lemon butter sauce with capers is a lot like the classicchicken piccata, only made even better with the addition of sweet red onion and tenderartichoke hearts.SHOPPINGLIST1 tablespoon olive oil4 boneless, skinless chicken breastsSalt and pepper3 tablespoons diced red onion1 teaspoon minced garlicJuice of 1 lemon%cup chicken broth%cup quartered artichoke hearts,canned or jarred, drained1 tablespoon capers, drained2 tablespoons butterCalories: 295Fat: llgProtein: 47gFiber: l.SgNet Garbs: 2.5g1 Place oil in a large saute pan over medium-high heat.2 Once the oil is hot, generously season thechicken with salt and pepper and add to thepan, cooking 4 minutes on each side.3 Add the red onion and garlic and cook 1additional minute before adding lemon juiceand chicken broth. Let simmer 1 minute.4 Remove from heat and stir in artichokehearts, capers, and butter. Season the saucewith salt and pepper to taste before serving.HELPFUL TIPSI prefer to use marinated artichoke heartsthat come in a jar (instead of cannedartichokes) when I'm cooking, but I usuallyrinse them to remove excess marinade.A small splash ofwhite wine goesgreat in the sauce as well.Qeorce Stellx I CompleteLow-C'^RBQookbook87y.WWliffmSiy9wyV 'SiM-V:II'1'fS3i 'Jr ^PR.EPTIME15minCOOK TIME20 minSER.VES4CHICKENMARSALA/\n|T^LMNQ^LAfflCNITHOUTTHEC,4RB/Chicken Marsala, prepared the traditional way, is entirely low-carb as long as you skipone little stepbreading the chicken. My recipe does just that, but the mushroom andred wine sauce is so robust that you can't possibly feel like this is missing anything.SHOPPINGLIST1 tablespoon vegetable oil4 boneless, skinless chicken breastsSalt and pepper1 tablespoon butter8 ounces baby bellamushrooms, quarteredV4 cup diced red onion1 teaspoon minced garlicV4 cup Marsala winecup heavy cream1 teaspoon beef baseVa teaspoon black pepper1 tablespoon chopped fresh parsleyCalories: 460Fat: 24.5gProtein: 51gFiber: IgNet Garbs: 3.5gWhen shopping for Marsalawine, "Cream Marsala" is thebest for cooking.1 Heat vegetable oil in a large saute pan overmedium-high heat.2 Generously season chicken breasts withsalt and pepper and add to the hot pan,cooking 4 minutes on each side,or until slicing into the thickest piece reveals no pink.Remove and set aside chicken.3 To the same pan, add butter and mushroomsand saute until mushrooms begin tobrown.Stir in onion and garlic and continue cooking1minute.4 Deglaze the pan with the Marsala wine, andthen stir in heavy cream, beef base, pepper,and parsley. Let simmer 4 minutes, or untilliquid has reduced by about half.5 Return chicken to the hot sauce before serving.HELPFUL TIPSBeef base is sold in small jars near thebouillon cubes in the grocery store. Notonly is it less processed than bouillon cubes,it contains less salt and more flavor. Inapinch, you can substitute 1 bouillon cube inthis recipe.Qeorce Stell/^ I Jhe CompleteLow-C'"'bCoo'4 I JheC'^^i-ETE Low-C/iRB Cookbook | 145PR.EPT1ME10 minCOOK TIME15 min5EFLVES4ROASTEDROSEMARY SALMON/\5imple'"''1^^1/ter-'"' P^ecipefor P^O/1/TED S'^lmonThis simple recipe for salmon can be used to roast any fatty (good fats!) fish withany herb of your choosing. I chose rosemary, as it really adds a wonderful depthwhile roasting, but thyme or tarragon (which has an almost licorice taste) are alsogreat choices.1 Preheat oven to 425, and generously spraya sheet pan with nonstick cooking spray.Place salmon on greased sheet pan.SHOPPINGLISTNonstick cooking spray2 pounds salmon1 tablespoon choppedfresh rosemary1 tablespoon olive oil2 teaspoons lemon juice1 teaspoon minced garlicteaspoon salt%teaspoon pepperCalories: 335Fat: 17.5gProtein: 44gFiber: OgNet Garbs: O.Sg2 Add remaining ingredients to a smallbowl, mix well, and then evenly spreadover salmon.3 Bake for 13 minutes, or until salmon istender and flaky.HELPFUL TIPSLining the sheet pan with parchment paperwill ensure the salmon doesn't stick, whilealso making for easier cleanup.Skip the chopping, and top thesalmon with whole sprigs ofrosemary for easier prep. Simplyremove before serving.146 I JheCompleteLow-C-^RB ] Qborce Stell>>PR-EPTIME15 minCOOKTIME6 minSER.VES4MEDITERRANEAN SHRIMP SAUTE5hrimpwith wndPetwThis dish of shrimp in a light tomato sauce full of Mediterranean flavors is a trip toGreece in a bowl. Cooked in less than ten minutes, you'd swear that it took hours todevelop these flavors!SHOPPINGLIST1 tablespoon olive oilIV2 pounds large peeled anddeveined raw shrimp, with tails on2 teaspoons minced garlic1(15-ounce) can diced tomatoesV4 cup kalamata olivesV4 cup dry white wine1 tablespoon chopped freshItalian parsleyV2 teaspoon dried oreganoV4 teaspoon saltV4 teaspoon pepper1 pinch crushed red pepper flakesH cup crumbled feta cheeseCalories:310FatlOgProtein: 41.5gFiber: 1.5gNetGarbs: 5g1 Place olive oil in a large saute pan overmedium-high heat.2 Once the oil is hot, add the shrimp andgarlic, and saute 2 minutes, stirringoccasionally.>3 Add remaining ingredients, except fetacheese, and bring the liquid up to a simmer.Reduce heat and let simmer 3 minutes, oruntil shrimp are opaque.4 Serve topped with crumbled feta cheese andadditional chopped parsley, if desired.HELPFUL TIPSFor a full meal, serve this over roastedspaghetti squash or my Summer SquashSaute (page 155).The wine in this recipe can hesubstituted with 1 tablespoon ofwhite or red wine vinegar.Qeorce Stell/4 I The CompleteLow-C'^'b147Routed Brussels^ SproutsRoasted Cauliflower 150Stuffed Eggplant Parmesan 151Loaded Cauliflower Muffins 152Cranberry Sauce Terrine 153Summer Squash Saute 155Sweet Potato Cakes 157Italian Eggplant Fries 158Sesame 8t Spice Broccoli 159Asparagus andGorgonzola Gratin 161Jalapeho &Cheddar Corn-Less Cornbread...l62Simply Spaghetti Squash 163RoastedBrussels Sprouts 165Southwestern Cauliflower Rice 166Pizza-Style Zucchini 167Bacon & Cheddar Mock Mashed Potatoes.... 169149PR.EPTIME15minCOOKTiME25 minSER-VES4ROASTEDCAULIFLOWER|\JUTTY^C^R/^MELIZEDIXJUGCET/ OF QrEATNESSMuch like Brussels sprouts, cauliflower transforms into something incredible whenyou roast it. The natural sweetness (whichyou wouldn't even think cauliflower had)comes out, and it takes on a nutty, toasted pecan-like flavor. We use cauliflower toreinvent a lot of comfort foodsusually with the intention of masking the flavor ofthe cauliflowerbut this recipe is the exact opposite, celebrating cauliflower for what ittruly is.SHOPPINGLIST1 head cauliflower, cut into florets2 tablespoons olive oilV2 teaspoon saltVi teaspoon pepperVs teaspoon garlic powderCalories: 75Fat; 7gProtein: IgFiber: 2gNet Carbs: l.Sg1 Preheat oven to 400.2 Toss cauliflower in olive oil, salt, pepper, andgarlic powder.3 Place the coated cauliflower on a sheet panin a single layer, and bake 20-25 minutes, oruntil it is golden brown.HELPFUL TIPSYoushould pat the cauliflower dry with papertowels after washing itif the cauliflower istoo wet, it will take longer to caramelize, andmost likely overcook before it finally does.This goes especially great alongsideany meal where you would typicallyserve roasted potatoes.150 The I QeoRCE Steuu/^PR.EPTIME20 minCOOK TIME30 minSER.VES4STUFFEDEGGPLANT PARMESANA D^con/tructed and 5tufted |n/ide |t/elfEveryone loves Eggplant Parmesan, but it isn't exactly the easiest dish to make andmake well. This recipe takes all of the great flavors of the classic Italian dish and stuffsthem into the eggplant itself without the need to fry anything before baking.SHOPPINGLIST2 small eggplants, or 1 large2 tablespoons olive oil2 teaspoons minced garlic2 tomatoes, choppedVa teaspoon dry oreganoVa teaspoon dry basilVa teaspoon kosher saltVa teaspoon black pepper1 cup shredded mozzarella cheeseCalories: 175Fat: 13gProtein: 9gFiber: 3.5gNet Garbs: 4.5gDrizzle withalittle extravirgin olive oil before servingfor evenmore flavor.1 Preheat oven to350". Slice tops off theeggplants, and discard.2 Slice eggplants in half lengthwise and usea spoon to scoop out the pulp in chunks aslarge as possible. Scoop until eggplant skinsare aboutVi inch thick.3 Add olive oil to a nonstick skillet over medium-high heat. Roughly chop the removedeggplant pulp, add to the hot pan with thegarlic, and saute for 3 minutes.4 Remove pan from heat, and add the tomatoes, oregano, basil, salt, and pepper. Mix allto combine, and make the filling.5 Place eggplant shells on a baking sheet, andstuff each with an even amount of the filling.Top all with the mozzarella cheese.6 Bake for 30 minutes, or until the eggplantskin is soft and the cheese starts to brown.Serve immediately.HELPFUL TIPSTry adding cooked crumbled Italian orbreakfast sausage to the filling to make ahearty meal out of this recipe!Qeorce Stella | Jhe C^m^'-ETE Low-C>irb I X5XPR.EPTIME15minCOOKTIME25 mInSER.VES12LOADED CAULIFLOWER MUFFINSWITH B^CON andQhEDD^IRThese savory muffins make a great dinner side or snack. The cauliflower adds a nicecrunchy texture while Cheddar cheese, Parmesan, and bacon make them irresistiblein flavor!SHOPPINGLIST1 cup cauliflower, small choppedNonstick cooking sprayV2 cup Almond Flour (page 14)V2 cup chopped cooked bacon orbacon bitsV2 cup shredded sharpCheddar cheese1 cup almond milkV4 cup grated Parmesan cheeseVa cup milled flax seed3 large eggs1 tablespoon baking powderVa teaspoon onion powderVa teaspoon saltVa teaspoon black pepperCalories: 160Fat: 13.5gProtein: 8gFiber: 2gNet Garbs: Ig1 Bring a small pot of water to aboil. Cookthe chopped cauliflower in the boiling wateruntil crisp-tender, about 3 minutes. Drainwell and pat between several layers of papertowels to dry. Set aside.2 Preheat oven to 375. Grease a 12-cup muffin tin with nonstick cooking spray.5 In a large bowl, combine cooked cauliflowerand remaining ingredients, mixing well.4 Bake 20-25 minutes, until the tops of themuffins begin to brown. The muffins aredone when lightly browned and a toothpickinserted into the center of a muffin comesout mostly clean. Let cool 5 minutes before serving.HELPFUL TIPSI always like to lightly salt the water I cookvegetables in, the same as you would pastawater. This way the salt cooks into thevegetables themselves.These muffLns are great cold, too,so don't he afraid of leftovers!152 I Cookbook* 1Gborce Stell/4PR-EPTIME5minCOOKTIME15 minSER.VES12CRANBERRY SAUCE TERRINE1_IKETHEQ^INNEDS^UFF^QnLYf^E^lLI've had cranberry sauce or "relish" in mybooks since the very beginning, butsurprisingly, I've never attempted to make a cold, gelatin version of cranberry saucelike we used to buy in a can before we started low-carb. 1know chefs, especially freshfood chefs like myself, are supposed to look down on that kind of thingbut 1alwaysloved canned cranberry sauce!SHOPPINGLIST1 (0.25-ounce) envelopeunflavored gelatin2 tablespoons cold water1 cup water1 cup sugar substitute12 ounces cranberriesCalories: 25Fat: OgProtein: IgFiber: IgNetGarbs: 3g1 Stir the gelatin into the 2 tablespoonsof cold water to "bloom." Let rest asyou continue.2 Place 1 cup water and sugar substitute in asauce pot over high heat and bring to a boil.3 Add cranberries to the pot and bring back upto a boil before reducing heat to a simmer.Let simmer 10 minutes, stirring occasionally.4 Remove from heat and stir in bloomed gelatin. Let cool 5 minutes before transferringto a gelatin mold or baking dish. Refrigerateat least 1 hour or until set.HELPFUL TIPSYoucan also pour the Cranberry Sauce intoan empty, cleaned tin can as the mold! Thiswill make for easy slicing, just as we had ourcranberry sauce growing up.Fresh or frozencranberries will bothworkin this recipe. We buy extrafresh, and freeze for year-round use.CeORCE SteLU^ I JhE Co'^'''-ETE153I I I I I I f I I F i i i u l i i l k . .Pf^EPTiHE15 minCOOKTIME5minSER.VES4SUMMER SQUASH SAUTESqu^-TH^~Z.\jccH\H\^>iND Cherry Jom/^toet Seri^edI^pThis "master" recipe for sauteed vegetables is one of my favorites to prepare in thesummer when yellowsquash and zucchini are always on sale. That said, you can adaptthis exact same technique to saute any vegetable quickand easy!SHOPPINGLIST1 tablespoon olive oil^2 cup sliced red onion2 yellow squash, sliced2 zucchini, sliced2 teaspoons minced garlicteaspoon salt%teaspoon pepper%cup grape tomatoes, halved2 tablespoons thinly sliced basilCalories: 85Fat: 4gProtein: 2gFiber: 3gNet Garbs: 5g1 Heat the olive oil in a skillet over medium-high heat.2 Add the onion, yellow squash, zucchini,garlic, salt, and pepper, and cook, stirring occasionally, until vegetables are crisp-tender,about3minutes.3 Add the cherry tomatoes and basil, andcontinue to saute an additional minutebefore serving.HELPFUL TIPSSlice the yellow squash and zucchini ona "bias" (a slight angle that makes ovals,rather than perfectly circular discs) for thebest presentation.Garnish with shredded orshaved Parmesan cheese tomake this even better!Ceorce Stella | CoMPi-ETe Low-C-^rb (^ookbook155mfLPR.EPTIME20 minCOOKTIME5minSER.VES4SWEET POTATO CAKESA S^l/ORY5iDEKICKThese Sweet Potato Cakes (or "pancakes" or "latkes") are a more versatile side dish thanyou may think. Try serving them alongside steak, turkey, pork, or you can even topthem with pico de galloand sour creamto serve alongside southwestern dishes.SHOPPINGLIST2 large eggsVi teaspoon baking powderteaspoon garlic powdery-i teaspoon salt%teaspoon black pepperVa cup milled flax seed1 cup grated sweet potatocup grated Parmesan cheese1 tablespoon minced red onion2 tablespoons olive oil, dividedCalories: 195Fat: 13gProtein: 9gFiber: 4gNet Garbs: 8.5g1 Whisk together theeggs, baking powder,garlic powder, salt, and pepper in a largemixing bowl.2 Fold the flax seed, sweet potato, Parmesancheese, and onion into the egg mixture, folding until thoroughly combined.5 Coat a nonstick skillet with a teaspoon ofthe olive oil. Working in batches, dropheaping tablespoons of the potato cake batterinto the pan (as many as will fit) and cook for2 minutes on each side until golden brown.4 Repeat the process using more oil, asneeded, until all of the batter has been used.Serve hot.HELPFUL TIPSTo grate the sweet potatoes, simply use thelargest holes on your cheese grater.For something with even lowercurbs, you can substitute zucchinifor the sweet potatoes.CeORCE I L0"-C'^''BCoO'ind Quilt PreeThese Peanut Butter Cookies may be called "Old-Fashioned" but they don't have any ofthe carbs, gluten, or added sugar that you'dfind in the cookies of yesteryear!Makes16 cookies.SHOPPINGLIST1 cup smooth natural peanut butter1 cup sugar substitute1 large egg, slightly beaten1 teaspoon vanilla extractCalories: 215Fat: 16.5gProtein: 11gFiber: 2gNet Carbs: 5gThese are almost 100%peanut butter, and that'sa verygood thing!1 Preheat oven to 350", and line a sheet panwith parchment paper.2 Combine all ingredients in a large mixingbowl, mixing well to create the cookie dough.5 Use a tablespoon to drop the spoonfuls ofthe dough 2 inches apart on the lined pan.Then use a fork to press the dough down,creating a criss-cross pattern on each cookie.4 Bake for 10-12 minutes, or until cookiesbegin to brown. Let cool for 10 minutesbefore serving.HELPFUL TIPSThe criss-cross pattern often found on the topof peanut butter cookies can help people withpeanut allergies easily identify it as a peanutbutter cookie.Qeorce S''"euL>i I The C'^V1^t1PREP TIME10 minCOOKTIME3mInSERVES8GRILLEDFRUITKEBABSwithC'^nt^iloupe^||oneyden^ andStr/=iWBERRIE/I travel the country doing "Iron Chef-style challenges with kids at events for theJunior Leagues of America. These fruit kebabs are always a hit, and fun for the kids tohelp assemble. (1 do the grilling!)SHOPPINGLISTBamboo skewersV2 cantaloupeV2 honeydew melon2 pints strawberries, washed,dried, and hulledShredded coconut, for garnishCalories:55Fat: OgProtein: IgFiber: 7.5gNet Garbs: 6gSkewers at least 8 inches longare recommended to keep yourhands away from the flames HELPFUL TIPSof the grill!1 Soak the bamboo skewers in water for 30minutes to keep them from scorching onthe grill.2 Preheat a grill to medium-high, or heat anindoor grill pan on high heat.5 Trim rinds and remove seeds fromcantaloupe and honeydew. Cut each into2-inch chunks.4 Leaving about2inches of bamboo at thebottom of the skewer, thread a piece ofcantaloupe, a whole strawberry, and thenhoneydew. Repeat a second time to nearlyfill the skewer.5 Place the kebabs on the edges of the grill(where it is less hot) and cook about 30seconds on each of the 4 sides. Sprinkle withshredded coconut, if desired, before serving.Youonly want to "mark" the fruit on the grill,so do not let them cook any longer than 3minutes total, or the fruit may fall apart.QeorceSxELLy^ I The Complete Cookbook201'f:1 \f \/\/N\\ / ^ * \i--French Vanilla\%Ice Cream* -rStella-Style Cheesecake'C's.Vft'?ST''S^V^1M0U/ |\|eN f^lCOTT^ O^EE/EC/IKEWeVeperfected our cheesecake recipe over the years and this is the easiest and bestway that we've found to make it. It's 100% real cheesecakewithout the sugar.SHOPPINGLISTNonstick cooking spray24 ounces cream cheese, softened1 cup extra fine ricotta cheese(see tips)IV2 cups sugar substituteH cup heavy cream1 tablespoon pure vanilla extract1 tablespoon fresh lemon juice2 large eggs3 large egg yolksCalories: 270Fat: 24gProtein: 8.5gFiber:OgNet Garbs: 4gHELPFUL TIPSWe usually process the ricotta cheesewith a hand-blender or food processoruntil it is nearly as smooth as sourcream. It only takes about a minute,and helps make for the smoothest cake.This is our most popularrecipe ofall time!1 Place the oven rack in the center position, and preheat to 400". Spray an 8-inchspringform pan with nonstick cooking spray.Wrap the entire outside of the springformpan in aluminum foil to prevent any waterfrom seeping into the cake.2 Make a water bath so the top of the cheesecake won't split as it bakes: Pour about 1 inchhot water into a shallow roasting pan bigenough to hold the cake pan, and place it onthe center rack of the oven to heat.5 With an electric mixer on low speed, beatthe cream cheese, ricotta, and sugar substitute for about 1 minute, until weU blended.4 In a separate bowl, whisk together thecream, vanilla, lemon juice, eggs, and yolks.5 Turn the mixer on medium speed and slowlypour the egg mixture into the cream cheesemixture. Beat just until blended; be carefulnot toover-whip.6 Pour the batter into the greased springformpan, and smooth the top with a spatula.Place the pan in the heated water bath, andbake for 15 minutes.7 Lower the oven temperature to325. Continue baking for about IV2 hours, until thetop is a light golden brown and the cake ispulling away from the sides of the pan.6 Remove from oven and let cool on counterfor 1 hour,and then refrigerate at least 8hours before slicing to serve.CeORCEStELL/4 I JmE LoW-Cx4RBCoOKBOO"*205PR.EPT1ME45 minCOOK TIME45 minSEKVES16CHOCOLATE PEANUT BUTTERCHEESECAKE SQUARESWITHA CrU/TChocolate Peanut Butter Cheesecake with a cakey crust and all with no sugar added andno flour? THIS is howwe've maintained our weight loss!1 Place rack in the center position and preheat oven to 350. Line an 8x8-inch bakingdish with parchment paper.SHOPPINGLISTCAKE CRUST2 large eggs, beaten until frothy1 cup Almond Flour (page 14)cup sugar substitute1 teaspoon baking powderFILLING16 ounces cream cheese, softenedVa cup natural peanut butterVa cup sugar substitute1 tablespoon vanilla extract4 largeeggsTOPPING1 batch Chocolate Ganache (page 20)72 cup chopped peanutsCalories: 260Fat: 22.5gProtein: lOgFiber: 1.5gNet Garbs: 4g2 Add all of the Cake Crust ingredients to amixing bowl and mix weU. Spread the crustmixture in the prepared baking dish andbake until lightly browned, 12-15 minutes.Let cool at least 5minutes.3 While the crust is baking, beat all Fillingingredients in an electric mixer on mediumspeed for 1 minute.4 Pour the Filling over the crust and bakefor 30-35 minutes, or until the center isfirm and a toothpick stuck into it comes outclean. Let cool for at least 30 minutes.5 While the cake is cooling, make theChocolate Ganache, and, working quickly, drizzlethe hot ganache over the cooled cheesecake,and sprinkle the chopped peanuts over top.Refrigerate for at least 3 hours before slicinginto 16 squares to serve.HELPFUL TIPSYoucan also prepare this without theChocolate Ganache for plain Peanut ButterCheesecake Squares.206 Jhe CompleteLow-C'^rb I C^orce S^ell^PR.EPTIME20 minCOOK TIME35 minSER.VES12COCONUT CAKEWITHCoconutButtercre/^m Chee/ePro/tingThis cake is an overload of coconut with coconut extract in both the cake and frosting.Real shredded coconut is sprinkled over the frosting for texture, and because, well...the more coconut the better!SHOPPINGLISTNonstick cooking spray5 large eggscup water1 tablespoon coconut extractT-/i cups Almond Flour (page 14),made from blanched almonds%cup sugar substitute1 tablespoon baking powder1 batch Buttercream CheeseFrosting (page 23), made withcoconut extracty^ cup unsweetened coconut flakesCalories:335Fat: 31gProtein: lOgFiber: 3gNet Garbs: 3.5gNutritional information forthis recipe already includesthe frosting.1 Place oven rack in the center position, andpreheat to 350. Heavily spray an 8-inchround cake pan with nonstick cooking spray.2 In a large bowl, beat the eggs until frothy.Add water and coconut extract, and whiskto combine.5 In a medium bowl, mix the Almond Flour,sugar substitute, and baking powder. Whiskthe dry ingredients into the wet ingredientsuntil all is combined.4 Pour the finished batter into the preparedcake pan, and bake 30-35 minutes, or untilcenter is firm and spongy.5 Cool on awire rack for 30 minutes beforerefrigerating for at least 2 hours. Turn panupside down and shake to release cake.6 Using a long and thin knife,cut the cakein half horizontally tomake 2 layers. Frostthe bottom layer, then place the top layerover top. Frost the entire cake and finish bylightly sprinkling with unsweetened coconutflakes. Cut into 12 slices to serve.HELPFUL TIPSDon't forget to make the Buttercream CheeseFrosting (page 23) with coconut extractin place of the vanilla extract for the bestcoconut flavor in the finished cake.QeORCE STELLy< I JhECOMPLETELOW-C^PB207PR.EPTIME25 minCOOKTIME75 minSERVES12PUMPKINPECANSTREUSELPIEPumpkinPienitha Qrumbled 5'I'Reu/el JoppincThis pumpkin pie has a crust made from chopped pecans, and a crunchy streuseltopping that makes this not only low-carb, but better than most "regular"pumpkin pies!1 Preheat oven to 350". Mix all Crust ingredients and press it down evenly over the bottom of a 10-inch pie pan. Bake for 5 minutesand remove from oven.SHOPPINGLISTCRUST2 tablespoons butter, meltedcup finely chopped pecans%cup sugar substituteVq teaspoon saltVs teaspoon ground cinnamonFILLING1 (15-ounce) can pumpkin%cup sugar substitute1 tablespoon pumpkin pie spice1%cups heavy cream4 large eggsSTREUSEL TOPPING3 tablespoons butter, softenedV2 cup Almond Flour (page 14)Va teaspoon ground cinnamon%cup sugar substituteCalories: 175Fat: 16gProtein: 4gFiber: 2gNet Garbs: 3.5g2 Turn the oven up to 425". Whisk togetheraU Fillingingredients and pour into thebaked crust.5 Combine the Streusel Topping ingredientswith a fork, and crumble evenly over the topof the pie. Bake for 15 minutes at 425.4 Reduce the heat to 350 and bake for an additional 50-55 minutes, or until a toothpickinserted into the center comes out mostlyclean. Cool on the counter for at least 30minutes, and then chill for at least 3 hoursbefore serving.HELPFUL TIPSYoujust have to serve this with my WhippedCream (page 22).Be sure to purchase pure pumpkinand not pumpkin pie fiUing!George Stell^i j The Complete LowCookbook2094PR-EPTIME15minCOOKTIME25 minSER-VES8FRENCHVANILLAICE CREAMI^^DEpROMAR^E/IL Qu/T/^RDTrue French cooking is simple at its best, and this "creme glacee" is a great example ofthat conceptl With only four ingredients and a little attention to detail, you can creategreat vanilla ice cream that can also be a base for making any kind of low-carb ice cream.SHOPPINGLIST2 cups half-and-half5 large egg yolksVs cup sugar substitute1 teaspoon vanilla extractCalories: 115Fat: lOgProtein: 3.5gFiber: OgNet Garbs: 3.5gHELPFUL TIPSBe careful not to let the ice cream baseboil as you cook it in step 5. If it startsto get too hot, simply remove the panfrom the heat, and slightly lower thestove temperature.Try adding macadamia nutsor pecans to the mix rightbefore freezing.1 Prepare an ice water bath with an insert bowl.2 Add 1 cup of the half-and-half to a saucepan,and heat on medium-high, until scalding hot.5 In a mixing bowl, beat the egg yolks with theremaining cup of half-and-half, sugar substitute, and vanilla extract.4 Temper the cold egg mixture by whisking ina few tablespoons of the hot half-and-half,then whisk the tempered egg mixture intothe hot pan until all is combined.5 Place the pan back on the stove, and turnthe heat down to medium. Cook while stirring constantly, about 20 minutes, or untilthe ice cream base is thick enough to coat theback of a spoon.6 Remove from heat and pour the ice creambase into the insert bowl resting in the icewater bath to cool.7 Pour the cooled custard into an ice creammaker, and follow the manufacturer's instructions to freeze the ice cream. Or for lesscreamy results, pour into 6 small glasses andfreeze for at least2hours.QeORCESteLL/4 I JhE I 211PR.EPTIME25 minCOOKTIME40 minSERVES25FUDGYFLAXBROWNIES\^ADEWITHJWOJyPE/ OF QhOCOL^TE^ND |\| O/\dDEDS^C^RThesebrownies bake up dense and fudgy, exactlyhowyou want a brownie to be. Usingunsweetened baking chocolate and unsweetened cocoa powder makes the flavorintense, so only chocoholics should proceed!1 Place oven rack in the center position, andpreheat to 350. Spray an 8x8-inch bakingdish with nonstick cooking spray.2 Fill a pot with a few inches of water, andplace over medium-high heat, bringing watertoa low simmer. Place astainless steel ortempered glass bowl over the pot (above thewater) to create a double boiler.SHOPPINGLISTNonstick cooking sprayV2 cup half-and-half, divided4 ounces unsweetened bakingchocolate, chopped8 tablespoons butter, softened2 cups sugar substitute1 tablespoon vanilla extract5 large eggsV4 cup unsweetened cocoa powdercups milled flax seed2 teaspoons baking powderV4 cup waterCalories: 110Fat: lOgProtein: 3.5gFiber: 3gNet Carbs: 1.5gHELPFUL TIPSThat batter will look gritty, but thatis completely normalthey will bakeup perfectly.3 Add %cup of the half-and-half and all of thebaking chocolate to the double boiler, andmix with a rubber spatula until chocolate ismelted and creamy. Remove from doubleboiler and set aside.4 Usinga stand or hand-held mixer onhighest speed, beat the butter until fluffy,2-3 minutes. Add sugar substitute, vanillaextract, and remainingV4 cup half-and-half,then continue beating as you add the eggsone ata time.5 Stop the mixer and add the cocoa powder,flax seed, baking powder, melted chocolatemixture, andVa cup tap water. Mix on lowfor2minutes until all is combined.6 Spread batter in the greased baking dish,and bake 35-40 minutes, or until the centeris springy and a toothpick stuck into it comesout mostly clean. Let cool 30 minutes. Servechilled for the best flavor.Try adding walnuts or pecansto the hatter.212Jhe CompleteLow-C-^^b C^O'^book | Qeorce StelL/^PR-EPTIME30 minCOOK TIME45 mtnSER-VES12RASPBERRY CHEESECAKEBARSNITH>1 QoCONUTI^^C/^ROONCrU/TCheesecake, coconut macaroons, and fresh raspberries all in one dessert?Youbet!These cheesecake bars have real raspberries mixed right into the filling, and a crustmade of shredded coconut, just as you would make macaroons.SHOPPINGLISTNonstick cooking sprayMACAROON CRUST3 large egg whitesIVa teaspoons vanilla extractVa cup sugar substitute1 tablespoon butter, meltedVa teaspoon baking powderIVa packed cupsunsweetenedshredded coconutCHEESECAKE FILLING16 ounces cream cheese, softenedVa cup sugar substitute1 tablespoon vanilla extract3 large eggs1 cup fresh raspberriesCalories:210Fat:18.5gProtein: 6gFiber: I5gNet Garbs: 3gGarnish these with shreddedcoconut and fresh raspberriesfor the best presentation!1 Preheat oven to 350 and spray an 8x8-inchbaking dish with nonstick cooking spray.2 Add all Macaroon Crust ingredients to abowl and mix well. Transfer the crust mixture into the baking dish and spread evenly.Bake until lightly browned, 12-15 minutes.Let cool.3 As the crust is baking, add the CheesecakeFilling ingredients, including the raspberries,tG,an electric mixer and beat for 1 minute onmedium speed, just until smooth. Do notoverheat, or the batter will be too fluffy.4 Pour the cheesecake filling over the bakedcrust and bake for 30-35 minutes, or untilthe center is firm and a toothpick stuck intoit comes out mostly clean.5 Let cool for 30 minutes and then refrigeratefor at least 3 hours before serving. Cut into12 bars to serve.HELPFUL TIPSTry drizzling Chocolate Ganache (page 20),over the finished Raspberry Cheesecake Barsfor even more decadence!CEORCeStELL/4 I The Low-C'^RBCoOXBOOK I 213PFLEPTIHE15 minCOOKTIME60 minSER.VES16BUTTER PECANPOUNDCAKEJhI/ \_0AF 1/ [_0/=lDEDWITH|\|UTTY GOODNE//Pound cake is the perfect dessert to make with almond flouras the "good" mono-unsaturated fats in the almonds make the cake moist and dense (in that good, poundcake kind of way).SHOPPINGLISTNonstick cooking spray%cup butter, softened6 ounces cream cheese, softened6 large eggs, beaten until frothyV/z teaspoons vanilla extractV/2 teaspoons lemon juice2^ cups Almond Flour (page 14)IVa cups sugar substitute2 teaspoons baking powderVz cup chopped pecansCalories: 250Fat: 24gProtein: 7gFiber: 2gNet Garbs: 2.5gYou have to serve this witha bigdollop of my WhippedCream (page 22).1 Line a 9x5-inch loaf pan with parchmentpaper and spray paper with nonstick cooking spray.2 Place oven rack in the center position andpreheat oven to325.5 With an electric mixer on high speed, whiptogether the butter and cream cheese. Addthe eggs, vanilla extract, and lemon juice,and blend until smooth, about 1 minute.4 Add remaining ingredients, and mix by handuntil all is combined and a batter is formed.5 Pour the batter into the prepared pan andbake 1 hour, or until the top starts to brownand a toothpick stuck into the center of thecake comes out clean. Let cool at least 10minutes before removing from pan and slicing into 8 thick pieces. Cut each piece in halfagain to make 16 portions.HELPFUL TIPSFor a uniform and clean look, make theAlmond Flour from blanched almonds withoutthe brown skins. Usually the blanched rawalmonds are sold as "slivered almonds" in thebaking isle of your grocery store.George Stell/i | Jhe Complete Coo'oook I 215PR.EPTIME30 minCOOKTIME35 minSER.VES8REDVELVET CUPCAKESWITHg)UTTERCRE>1 MQhEESEPrO/TINCAs a kid, I remember having red velvet cake for special occasions, especiallyif we wentout to a dinerwhich, when 1was young, was actually a real treat! Mostly, I rememberall those cakes rotating on pedestals inside a glass case, telling me to eat them. Bymaking these cupcakes, rather than a layered cake, I've made it easier to prepare themon more than just those special occasions.SHOPPINGLISTNonstick cooking spray5 large eggsVi cup sour cream1 tablespoon vanilla extract34 cup water12 drops red food coloring2V2 cups Almond Flour (page 14)%cup sugar substitute3 tablespoons unsweetenedcocoa powder1 tablespoon baking powderV2 batch Buttercream CheeseFrosting (page 23)Calories: 400Fat: 36gProtein: 13.5gFiber: 4.5gNet Garbs: 4.5gGarnish these with a freshraspberry for that perfectextra touch of red.1 Place oven rack in the center position andpreheat to 350. Spray 8 muffin cups withnonstick cooking spray, or line with paperliners. (Youwill most likely need to use a12-mufhn tin or two 6-muhn tins.)2 In a large bowl, beat eggs until frothy. Addthe sour cream, vanilla extract, water,and food coloring to the bowl, beatingto combine.5 In another bowl, mix the Almond Flour,sugar substitute, cocoapowder, and baking powder.4 Beat the dry ingredients into the wet ingredients, until all iscombined.5 Pour the finished batter into the preparedmuffin cups, filling each cup only %of thewayfull. Bake30-35 minutes, or until thecenters are firm and springy, and a toothpick inserted into a cupcake comes outmostly clean.6 Let cool 30 minutes before frosting with theButtercream Cheese Frosting.HELPFUL TIPSThe food coloring can be omitted but withobvious consequencesthose being thatthese won't be "Red" Velvet Cupcakes.216 7he 1 C^ORCE StellaPR.EPTIME20 minCOOKTIME12 minSEKVES4CHOCOLATELAVA CAKESChocol/ite Souffi_e/^R^E/^l SimpleThese "flourless" and no-sugar-added cakes are made exactly the way I used to makesouffles in restaurant kitchens. While the thought of making a souffle may sounddaunting, I've never had one that didn't taste great, regardless of how high it rose!SHOPPINGLIST1 tablespoon butter1 tablespoon unsweetenedcocoa powder1 tablespoon sugar substitute1 batch Chocolate Ganache(page 20)2 large eggs2 large egg yolks%cup sugar substitutey2 teaspoon vanilla extract2 tablespoons Almond Flour(page 14)Calories: 190Fat: 16.5gProtein: 6.5gFiber: 1.5gNetGarbs: 4.5gTop with raspberriesfor the perfect garnish!1 Preheat oven to 400", and use the butter togrease the inside of four 4-ounce ramekins orsmall souffle dishes.2 Combine the cocoa powder with 1 tablespoon of sugar substitute. Sprinkle themix evenly over the inside of the butteredramekins. Refrigerate until ready to fill.5 Prepare the Chocolate Ganache.4 Add the eggs, egg yolks, sugar substitute,and vanilla extract to a bowl, and beat until frothy.5 While the Chocolate Ganache is still warm,slowly stir it into the beaten eggs until wellmixed. Add the Almond Flour and mix again.6 Pour the batter evenly between the 4 chilledramekins, and bake for 10-12 minutes, oruntil springy around the edges, but still abit soft in the center. To serve, loosen theedges of the cakes with a knife, and flip ontoa plate torelease.HELPFUL TIPSWhen filling the prepared ramekins, be carefulnot to spill any batter on the edges, as thatmay prevent rising.QeoRce I Jne Complete Coo'^r8 Cookbook219220About the AuthorGeorgeStellahas beenaprofessional chef for over thirtyyears. He has appearedon numerous televisionandnewsshows, including two seasons of hisown show, Low Carb andLevin'It, on the Food Network. Most recently he appeared onThe Dr. Oz Show for a profileonthecomfort foods theStellafamilyreinventedusinguniqueandlow-carbalternativestowhite flour and sugar.Connecticut born, Georgehas spent more than half of hislifein Florida, where he lives today with his wife Rachel. This is hissixth cookbook.To keep up to date on George, please visit:www.StellaStyle.comAbout the PhotographyThe foodphotographsand designofthisbook weredonebyChristian and Elise Stella, George's son and daughter-in-law.Theyhave worked previously on the design and photography ofover more than fifteen cookbooks. They arefrequent collaborators with Bob Warden and did the design, photography, andco-authored his best-selling cookbook Great Food Fast.All foodin thephotographs was purchasedat anordinarygrocery store or grown in Rachel'sgarden and prepared totherecipe's directions. No artificial food-styling techniques wereused to "enhance" the food'sappearance.RECIPEINDEXSTAPLESAlmondFlour 14Low-CarbPizza Crust 15Barbecue Sauce 16Compound Butters 17BlackeningSpice 18Italian HerbRub 19Chocolate Ganache 20AlmondFlourPie Crust 21Whipped Cream 22Buttercream Cheese Frosting 23BREAKFASTEggs Florentine Skillet 27Mixed Berry Muffins 29Better CheddarSausage &Egg Cups 30Maple Silver Dollar Pancakes 31CinnamonBunMinuteMuffin 33Scotch Eggs 34Southwestern Frittata 35Denver Breakfast Pizza 37Eggplant andBacon Home Fries... 38Cinnamon Wheatless Waffles 39Coconut Flapjacks 41Ricotta Crepes 42Maple Pecan Drop Scones 43LUNCHCalifornia Beet Salad 47Cream of Asparagus Soup 49Tuna Salad Stuffed Tomatoes 50Scalloped Squash CasserolewithHam 51Ultimate MockMac and Cheese Casserole 53Old-Fashioned MockPotato Salad with Egg 55Broccoli &Cheddar Soup 56Waldorf Coleslaw 57Grilled Eggplant Caprese Salad.,..59Five Spice Chicken Salad 60Easy Cheesy Turkey Burgers 61Spinach Quiche 63APPETIZERSSpinach and ArtichokeDeviledEggs 67"Garlic Knot" Chicken Wings 69Stuffed Jalapehos 70Hot Wing Bites 71RoastedGarlicMarinatedMushrooms 73Loaded "Faux-Tato" Skins 75Balsamic &Basil Veggie Kebabs....76Fresh Guacamole 77AsianPork Meatballs 79221Baltimore Baked Crab Dip 80Italian SausageStuffed Mushrooms 81Greek Dill and Feta Dip 83POULTRYChicken with Lemonand Artichokes 87Chicken Marsala 89Traditional Chicken Cacciatore....90Cilantro Lime Chicken Thighs 91Teriyaki 8t GingerChicken Thighs 93Swedish Turkey Meatballs 94Classic Pesto Chicken 95Chimichurri ChickenBreasts 97Jerk Chicken Legs 98Smothered ChickenCordonBleu 99Arugula Chicken Pinwheels 101Parmesan CrustedChicken Breasts 102Chili Rubbed ChickenBreasts 103Herb RoastedFamily-Style Chicken 105Creamy Chicken andSweet Potato Curry 106Reuben Chicken Roulades 107MEATSMarinara 8t MozzarellaMeatloaf. Ill222 I ICorned Beef withBarbecue Braised Cabbage 113Low-CarbLasagna 114Pot Roast au Jus 115Braised Short Ribs 117GrilledHerb Crusted Sirloin 119Foolproof Roast Beef 120Claire's Stuffed Pumpkin 121Boneless BarbecueRibs 123The Perfect BroiledNew York Strip 124Pepper Steak Stir-Fry 125Pork TenderloinwithMustard Gravy 127Blackened Pork Chops 128Baked Ham with Orange Glaze ...129Sausage StuffedSpaghetti Squash 131SEAFOODJamaican Shrimp Scampi 135Hazelnut Crusted Tilapia 136Clam Fritters 137Tilapia Veracruz 139Scallop and Scallion Stir-Fry 141Lemon Pepper Tilapia 142Grilled Swordfishwith Ginger Butter 143White Fish enPapillote 145Roasted Rosemary Salmon 146Mediterranean Shrimp Saute 147SIDESRoasted Cauliflower 150Stuffed Eggplant Parmesan 151Loaded Cauliflower Muffins 152Cranberry Sauce Terrine 153Summer Squash Saute 155Sweet Potato Cakes 157Italian Eggplant Fries 158Sesame Spice Broccoli 159Asparagus andGorgonzola Gratin 161Jalapeho&CheddarCorn-Less Cornbread 162Simply Spaghetti Squash 163Roasted Brussels Sprouts 165Southwestern Cauliflower Rice,,.. 166Pizza-Style Zucchini 167Bacon& CheddarMock Mashed Potatoes 169SNACKSBlackberry &MozzarellaSkewers..173Roadside BoiledPeanuts 175Real Cheddar Cheese Crisps 176Cheddar Jalapeho Crackers 177Rosemary Flax Crackers 179Baked Zucchini Chips 180Savory Cheddar Minute Muffin ...181Peargaritas 183Pumpkin Frappe 184"Kettle Corn" MixedNuts 185SWEET BITESBaked Meringue Cookies 188Peanut Butter Buckeyes 189Donut Holes 191Cheesecake Ice Cream Pops 192Snickerdoodles 193Chocolate Walnut BonBons 195Chocolate PecanRicotta Cookies 196Almond Shortbread Cookies 197Old-FashionedPeanut Butter Cookies 199GrilledFruit Kebabs 201DESSERTSStella-Style Cheesecake 205Chocolate Peanut ButterCheesecake Squares 206Coconut Cake 207Pumpkin Pecan Streusel Pie 209French VanillaIce Cream 211Fudgy Flax Brownies 212Raspberry Cheesecake Bars 213Butter PecanPound Cake 215Red Velvet Cupcakes 216ChocolateLava Cakes 217Chocolate Pecan Cake 219223nISBN 978-1-934193-96-99 781934 193969iiGEORGE STELLA'S RECIPE FOR SUCCESS!George Stella's Food Networktelevision showandfivebest-selling cookbooks have established him as the leadingauthority on low-carb cooking. Utilizing fresh ingredientsthat anyone canfindintheirlocalsupermarket, GeorgeStella'srecipesaresimpletomake, andtrulysatisfying.These recipes were the secret to the Stella family's amazing560-poundweight loss, and remain the secret to maintainingthat weight loss more than a decade later!In The Complete Low-Carb Cookhook, George hascompileda lifetime of expertise into one, easy-to-followbook.Whether you have been living a low-carb lifestyle for years,oraresimply looking tocut backonprocessed foods, thiscookbookwillhelpyouaccomplishyourgoals, providingrecipes fromthebasics tothegourmet. All 130recipesare made without any wheat or added sugar,making themgluten free, and a great choice for diabetics as well.The CompleteLow-Carh Cookhook is not just George Stella'sbest collection of recipes, but his definitive work on low-carb eating. With hundreds of helpful tips,you aren't just following alongyou are learning how to use George's techniques to reinvent any ofyour own personal recipes without the use of processed foods.GeorgeStella'sapproachto cookingwithout processedfoods makes this cookbooka perfectcompanion tonearly any healthy lifestyle. Whether you eat low-carb all thetime, or are simplylooking to cut down on white flour and sugar, you can enjoy recipes that are full of flavor... with aheaping helping of George Stella's trademark ingenuity!QUAIL RIDGE PRESSCOOKINGIHEALTHY EATING| LOW CARBOHYDRATE\ GLUTENFREE