20 Amazing

Low Carb,
Low Sugar
Recipes
________________________

Healthy food
that tastes good !
 by

Sarah Pittman
 Copyright © 2012 by Epagurus LLC

All rights reserved. No part of this publication may be

reproduced, distributed, or transmitted in any form or
by any means, including photocopying, recording, or
other electronic or mechanical methods, without the
prior written permission of the publisher, except in the
case of brief quotations embodied in critical reviews
and certain other noncommercial uses permitted by
copyright law.
Table of Contents
Mashed Cauliflower

Asian Style Broccoli

Chinese Chicken Soup

Sweet & Spicy Fish

Lemon Rice

Rosemary Chicken

Lemon Asparagus and Potatoes

Grilled Strawberry Sandwich

Parmesan Turkey Breast

Ginger Tofu

Chicken Meatloaf

Lemon Dill Cauliflower

Stir Fry Bok Choy

Southwest Squash Casserole

Zucchini Lasagna

Asparagus Shrimp Salad

Baked Shrimp with Tomatillos

Grilled Oysters Recipe

Chocolate Zucchini Muffins

Squash Quesadilla
Mashed
Cauliflower
Cauliflower is one of the best things to
have if you want to replace starchy
potatoes and if you want more flavor and
color you can throw some shredded
carrots and smash them in as well.

Ingredients
Head of cauliflower

¼ cup milk

salt and pepper

 ¼ cup instant mashed potato mix, if
so desired

Clover of garlic, minced or garlic

powder 1 tsp

Preparation
Chop cauliflower into small pieces and
place in microwave with a little water.

When they are steamed through and fork

tender, mince with fork.

Mix in other ingredients and blend

together for desired consistency.
Asian Style
Broccoli
The key to good Oriental food is always the
fresh ingredients.

Ingredients
1 bushel of broccoli, chopped

1 tsp vegetable oil

2 cloves minced garlic

2 tsp grated fresh ginger

 2 tbsp soy sauce

1 tbsp dry sherry

2 tsp sesame oil

1 tsp artificial sweetener

3 tbsp toasted slivered almonds

Preparation
Steam broccoli in microwave.

If almonds aren’t toasted yet, toast in pan

on medium heat for 5-10 minutes.

When done put broccoli, soy sauce,

sesame oil, sherry, and sweetener in
pan.

Stir fry broccoli for 2 minutes or until

fork tender. Push to the side.

Saute ginger and garlic for 30-60

seconds.

Stir all together then top with almonds.

Chinese Chicken
Soup
Bok choy has become popular recently
and this is a great dish to try it in.

Ingredients
2 pounds bok choy

2 tbsp oil

1 onion, chopped

3 cloves minced garlic

 8 ounces sliced mushrooms

2 cups diced cooked chicken

2 tbsp soy sauce

8 cups chicken broth

4 beaten eggs

3 ounces spinach

6 chopped green onions

Pinch salt and pepper

Preparation
Chop the bok choy and separate the
stalks and leaves.

In a soup pot, sauté the onion, garlic, bok

choy stalks and mushrooms until almost
tender in the oil. Add the bok choy
leaves, chicken, soy sauce and broth and
bring to a simmer.

Stir in the beaten eggs.

Once the eggs are ready throw in the

spinach, onions, and salt.
Sweet & Spicy
Fish
Tilapia is one of the best fish to use
because it absorbs whatever flavors you
cook it in so it won't have that fishy
taste.

Ingredients
1 tbsp grated garlic

1 clove minced garlic

1 tsp sesame oil

 2 tbsp soy sauce

1 tbsp lime juice

1 tbsp granular sweetener

1/4 tsp ground coriander

1/8 to 1/4 tsp ground ginger

1/2 tsp sambal oeleck

6 tilapia fillets

Preparation
Mix all the ingredients together except
the fish then pour contents into a bag.
Put fish in bag seal, shake bag gently to
coat the fish.

Marinate for an hour if desired.

Line a baking sheet with foil and place

fish and sauce on baking sheet.

Bake for 10 minutes on 425 degrees.

When done broil on lower heat for 5

minutes.
Lemon Rice
This dish is simple and can be made without
any fussing.

Ingredients
1 cup chicken stock

1 cup water

1 cup long grain rice

3 tablespoon lemon juice

2 tablespoon chopped cilantro or

parsley
Preparation
Combine stock and water in a saucepan
over medium-high heat.

Stir in rice and pepper to taste and bring

to a boil.

Immediately reduce heat to low.

Cover and simmer 20 minutes, or until

rice is tender and liquid is absorbed.

Remove from heat and let stand for 5

minutes, covered.

Sprinkle lemon juice over rice.

Add cilantro and fluff with a fork.
Rosemary
Chicken
Rosemary is a good herb to keep in the
kitchen because it can easily make a
great flavor to any dish.

Ingredients
1 broiler-fryer chicken, skinned and
chopped

Pinch of salt and pepper

4 garlic cloves, finely minced

 1 tsp dried rosemary

1/4 cup dry white wine

1/4 cup chicken broth

Preparation
Preheat broiler and season chicken with
salt and pepper and broil for 5 minutes
or until brown on both sides.

Put chicken, garlic, rosemary, wine, and

broth in a large skillet.

Cook for half an hour on medium heat

uncovered.
Lemon Asparagus
and Potatoes
New potatoes don't have as much of a
starchy texture as other potatoes and
already have a buttery flavor to them.

Ingredients
1 1/2 pounds asparagus spears

16 quartered new potatoes

4 tsp olive oil

1 tsp lemon zest

 1/2 tsp salt

1/2 tsp dried thyme

Thyme sprigs (optional)

Preparation
Snap asparagus and toss away stems.

In a small saucepan cover and cook the

potatoes in a little salt water and boil for
12 minutes.

Add asparagus and cook uncovered for 4

minutes or until tender.

When done drain and put in serving

bowl.

Mix the olive oil, shredded lemon peel,

salt, and thyme in a bowl.

Add in vegetables and stir, coating them

in the dressing.
Grilled
Strawberry
Sandwich
This sandwich is sweet and has a nice
fresh feel and makes you feel like you
had an amazing dessert.

Ingredients
3 tbsp softened cream cheese

1 cup sliced strawberries

1 whole wheat pita bread

 1 whole wheat pita bread

1 sprig fresh mint

Preparation
Cut pita bread in half and open the
pocket.

Combine cream cheese with ½ the

berries and mix together well, smashing
the berries.

Spread half of mixture inside each half

of the pita.

Put the remaining berries inside pita.

Heat up a skillet and spray with nonstick

spray.

Grill both sides until brown.

Garnish with mint.

Parmesan Turkey
Breast
Turkey is one of the best meats to have if
you don't want a lot of fat and it's easy to
even put in recipes to replace chicken if
you want something different.

Ingredients
1-1/2 lbs. turkey breast

1/3 cup seasoned breadcrumbs

2 tablespoon grated Parmesan

cheese
 1 tablespoon virgin olive oil

1/2 cup chopped onions

1 clove crushed garlic

Preparation
Pound turkey breasts till they are about
½ inch in thickness.

Mix the breadcrumbs, parmesan and

pinch of salt and pepper in a bowl.

Cover turkey in breadcrumbs, making

sure they stay.

Heat oil in a heavy nonstick skillet over

medium high heat and saute turkey 3-4
minutes for each side or until golden.

In a separate pan saute onions and garlic

3-4 minutes or until softened then top
over turkey.
Ginger Tofu
Tofu is one of those things that people
are afraid to try, but they shouldn't be. If
you want a meaty texture without all the
fat and carbs it's an easy replacement
and picks up flavors easily.

Ingredients
2 teaspoon peanut oil

1 lb. firm tofu, cut into ½ pieces

1 tablespoon grated ginger

1/4 cup sweet rice wine

 2 tablespoons soy sauce

Preparation
Heat oil in a skillet over medium high
heat and saute tofu 2 minutes on each
side.

Toss in the rest of the ingredients, cover

and simmer another 2 minutes.
Chicken Meatloaf
If you don't have any ground beef and
don't know what to do, this is an easy
fix.

Ingredients
1 chopped onion

1 chopped celery stock

3 cloves crushed garlic

1-1/4 cups chicken and rice canned

soup
 1/2 cup breadcrumbs

1/4 cup grated parmesan cheese

1-1/2 lbs. ground chicken

Preparation
Preheat oven to 350°F.

Combine onion, celery, garlic, soup,

breadcrumbs, and cheese in a bowl.

Add ground chicken, salt and pepper and

mix well.

Place in an 8x4 inch loaf pan.

Bake about 60-75 minutes.

Let stand 5 minutes before serving.
Lemon Dill
Cauliflower
Dill and lemon are a great combination
to try out for a new fresh flavor.

Ingredients
1 lb. cauliflower florets

2 teaspoon unsalted butter

1 teaspoon dill

1 teaspoon lemon juice

Preparation
Steam cauliflower in microwave with
small amount of water, until tender.

Melt butter in a nonstick skillet over

medium low heat.

Stir in cauliflower, dill, lemon juice,

salt and pepper.
Stir Fry Bok Choy
This salad makes it seem like you are
actually enjoying a lovely martini.

Ingredients
11 oz bok choy

1 Tablespoon and 1 teaspoon

chicken stock

2 teaspoon oyster sauce

1 teaspoon light soy sauce

1 teaspoon cornstarch
 1/4 teaspoon sugar

2 teaspoon vegetable oil

1-1/4 slices ginger root

1 clove crushed garlic

Preparation
Separate the bok choy into separate
stalks and wash with cold water and
drain.

Trim the bottom off of each stalk then

slice in half, then slice each half in half
again.
In a bowl, mix the stock, oyster sauce,
soy sauce, cornstarch, and sugar
together.

Heat a skillet over high heat and add 1

teaspoon of oil, and ginger, and stir fry
for 10 seconds until you can smell the
ginger.

Add the remaining 1 tsp. vegetable oil,

bok choy, and garlic, and stir-fry 1-2
minutes.

Re-stir the stock mixture and swirl into

wok for 2 more minutes (sauce should
thicken slightly.)

Serve immediately.
Southwest Squash
Casserole
Parsley always gives freshness in
whatever it is in so it really brings all
the flavors together nicely in this salad.

Ingredients
1¾ lbs yellow squash

4 green chopped onions

1 small can chopped green chiles

2 cloves minced garlic

 1 tbsp oil

1/3 cup sour cream

2 beaten eggs

1½ cup shredded cheese

Pinch salt and pepper

1 tsp sweetener

Preparation
Chop the squash and grate or toss into
food processor.

In a skillet saute the green onions for 2

minutes then throw in the squash.

Try to get some of the moisture out of the

squash (you can do this by pressing with
spoon on small sieve over bowl)

Season with salt and pepper and cook

for 6 minutes.

When its done push to the edges of the

pan and add some oil to the middle and
saute the garlic for approx. 30 seconds
then mix it all together and turn off the
heat.

Pour the contents into a casserole dish

and mix in the chilies, 1 cup of the
cheese, and sour cream.
If you want it spicier add in powdered
chile.

Mix in the eggs and sprinkle the rest of

the cheese over top then bake for 20-30
minutes at 350 degrees.
Zucchini Lasagna
Zucchini makes a great replacement for
lasagna noodles.

Ingredients
1¼ pounds of zucchini

Pinch salt

1 lb. ground beef

1 lb. ricotta cheese

2 eggs
 ½ cup chopped basil

2 cups jarred pasta sauce

8 oz shredded mozzarella cheese

1/3 cup shredded parmesan cheese

Preparation
Slice the zucchini into strips, lengthwise
and put them into a colander and
sprinkle salt over the top. Toss them to
get them fully coated. Put the colander
over another bowl to catch the juice that
drains out. Leave them for 10-15 minutes
and toss them again to make sure they
are completely coated. Let them sit for
an hour. During this time, cook the beef.
Then combine the ricotta, eggs, and basil
in another bowl. Preheat the oven to 350
degrees. Pour 1 cup of sauce into
separate pan and pour the rest of it in
with the meat. Layer with zucchini, then
the ricotta, a third of the sauce, and one
third of the cheese. Keep doing this until
the everything is used up and sprinkle
with parmesan cheese. Bake for approx.
30 minutes.
Asparagus Shrimp
Salad
This is a great salad to have during the
summer sitting outside and enjoying the
day.

Ingredients
1 pound asparagus

1/2 pound cooked and shelled

shrimp

1/4 cup extra-virgin olive oil

 1 clove minced garlic

1 tablespoon lemon juice

1 tablespoon minced parsley

Pinch salt and pepper

Preparation
Bring pot of salt water to a boil.

Add the asparagus and boil it for 3

minutes.

Remove the asparagus but keep the

water in the pot and add in the shrimp.

If it is precooked then leave in water for

30 seconds, if uncooked then leave them
in the water for 2-3 minutes.

Chop the asparagus diagonally.

Remove the shrimp from pot and add to

the asparagus.

Add the rest of the ingredients.

Baked Shrimp
with Tomatillos
Baking its a lot better then frying with
grease and if you don't like clam juice
you can replace it with water.

Ingredients
2 tablespoon vegetable oil

1 chopped onion

1-2 jalapeno peppers

3 sliced garlic cloves

 1 lb chopped tomatillos

Pinch salt

1/2 cup clam juice

1 lb deveined shrimp

1 cup Cotija queso seco cheese

1/4 cup chopped cilantro

Lime juice from one lime

Pinch black pepper

Preparation
Heat oil in a pan and add the onions and
jalapenos and cook for 5 minutes on
medium heat or until the onions are
brown.

Add in the garlic and cook for another

minute.

Add the tomatillos, and reduce heat to

medium and cook for 10 more minutes,
make sure they keep their shape.

Sprinkle salt over them as they cook.

Add clam juice to the pan and turn the

heat up.

Add the cheese and shrimp and bake for

10 minutes at 425 degrees.
Remove the pan from the oven.

Right before serving, mix in the cilantro,

lime juice, and pepper.
Grilled Oysters
Recipe
Oysters aren't as scary as people think.
They are a wonderful and healthy food
that you will want to have again and
again once you learn how to cook them.

Ingredients
16 whole live oysters

2 cloves minced garlic

3 tbsp extra virgin olive oil

 3 tbsp unsalted butter

1 tsp lemon juice

1/2 tsp chili pepper flakes

1/4 tsp salt

Pinch cracked black pepper

1 tbsp minced parsley

Preparation
Heat a small sauce pan over medium-
low heat.

When hot, add the olive oil and the

butter.
Toss in garlic and saute until fragrant,
about 30 seconds.

Add in the lemon juice, chili pepper

flakes, salt, pepper and parsley and turn
off the heat.

Shuck the oysters and spoon a little

sauce in each one and place on a grill
and cook, covered, for 5-6 minutes.
Chocolate
Zucchini Muffins
This recipe just shows that you can still
have a great dessert without worrying
about the sugar, carbs, and fat.

Ingredients
5 eggs

1 cup sweetener

½ cup butter

3 tbsp unsweetened cocoa powder

 ¾ tsp vanilla extract

1 cup grated zucchini

1 cup almond flour

½ cup coconut flour

½ tsp xanthan gum

½ tsp baking soda

½ tsp baking powder

½ tsp salt

½ tsp cinnamon

Preparation
Use non-stick spray in a 12 cup muffin
baking mold.

Beat eggs, sweetener and oil in a bowl.

Mix in the cocoa, vanilla, and zucchini.

In another bowl, combine the rest of the

ingredients.

Add dry mix into wet mix until mixed

well.

Evenly distribute batter between the

muffin molds.

Bake at 325 degrees for 25-30 minutes.

Squash Quesadilla
You can still have wonderful Mexican
type food without the carbs.

Ingredients
1 whole wheat tortilla

1 sliced & steamed squash

¼ cup shredded cheddar cheese

Preparation
Spray a skillet with non stick cooking
spray and put on medium high heat.
Place tortilla in center and sprinkle
cheese on one half of tortilla and then
layer with squash. Cover with more
cheese then fold over. When bottom is
brown flip over and brown the other
side.