Low Carb Apple-Glazed Pork Chops
Low-carb Shepherd's Pie


Low Carb Apple-Glazed Pork Chops

2 pork chops, 1 inch thick
2 tablespoons olive oil
1/4 cup cider vinegar
1 1/2 tablespoon Splenda (sugar substitute)
1/2 teaspoon soy sauce
1 small onion, thinly sliced

Put the oil in a heavy skillet and brown the pork chops in the oil. When
both sides are brown, stir together the vinegar, Splenda, and soy sauce,
and pour the mixture over the chops. Scatter the onion on top.
Cover, and turn the burner to Low. Let the chops simmer, turning at least
once, for 45 minutes or until the pan is almost dry. Serve the chops with
the onions and the thickened pan liquid over them.



Low-carb Shepherd's Pie

Bottom layer:
1 1/2 lb ground beef -- cooked (1 1/2 to 2)
1 cup Five Brother's Alfredo or 4 cheese sauce
thinned by 1/4 cup cream (8 carbs)
Middle layer:
1 cups your favorite green vegetable -- cooked (1 to 2)
could be green beans, asparagus, Brussels
sprouts leaves, whatever you'd like!
(carbs depend on vegetable, but probably 6-8)
Top layer:
1 cup rutabaga (11.38, 3.5 of it fiber)
1 1/2 cups turnips (12, 3.51 of it fiber)
1/4 tsp salt
2 Tbsp butter
2 Tbsp sour cream
1 egg

Preheat your oven to 400 degrees. Peel rutabaga and turnips, making sure
to remove the tough top bits; place in a saucepan. Cover with water and
bring to a boil. Cover with pan lid, lower heat and simmer for about an
hour until tender. Drain then cube and place veggies and remaining
ingredients in a food processor; puree. Add egg while processor is
whirring and let it go for another 20 seconds or so to make sure it's
mixed in well. (You can also cube them ahead of time then simmer for about
20 minutes and it doesn't take so long to cook, but both veggies are so
hard and woody I've given up on that technique and just boil them whole.)
Final topping: approx 1/3 cup grated Parmesan or mizithra cheese Putting
it all together:

Mix the cooked beef and sauce together and put it in the bottom of a large
casserole dish. Layer the cooked vegetable over it, then the
turnip/rutabaga "mashed potatoes". Sprinkle the grated cheese over the
top. Bake covered for 25 minutes, then uncover and bake an additional 5-10
minutes or until top layer is golden brown. Carbs: total for recipe
31.38 - 7.01 for fiber 24.37; per serving, approx 6.0925. (all amounts
approximate)



Barry Kimelman
Toronto, Ontario, Canada
email : ,

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