1001 Low-Carb Recipes Part 43

Yield: Enough for a good-sized ham Enough for a good-sized ham The whole batch has 2 g protein; 6 g carbohydrate; trace dietary fiber; 6 g usable carbs. Carb count does not include the polyols in the sugar-free pancake syrup.

Taco Seasoning Many store-bought seasoning blends include sugar or cornstarch-my food counter book says that several popular brands have 5 grams of carb in 2 teaspoons! This is very easy to put together, and it tastes great. It's even cheaper than the premixed stuff.

2 tablespoons (15.6 g) chili powder 1 tablespoons (9.5 g) c.u.min 1 tablespoons (9.5 g) paprika 1 tablespoon (7.2 g) onion powder 1 tablespoon (8.4 g) garlic powder [image]teaspoon cayenne pepper (mild) or teaspoon cayenne (a bit hotter) Simply combine all ingredients, blending well, and store in an airtight container. Use 2 tablespoons (18 g) of this mixture to 1 pound (455 g) of ground beef, ground turkey, or chicken.

Yield: This makes about 8 tablespoons (70 g), or 4 batches' worth This makes about 8 tablespoons (70 g), or 4 batches' worth Using 2 tablespoons (18 g) of this seasoning will add just under 2 g carbohydrate to a 4-ounce (115 g) serving of taco meat.

Dana's Chicken Seasoning This is wonderful sprinkled over a chicken breast before grilling or as a table seasoning for any poultry. (It's also great sprinkled over whole or cut-up chicken before roasting.) 3 tablespoons (55 g) salt 1 teaspoon paprika 1 teaspoon onion powder 1 teaspoon garlic powder 1 teaspoon curry powder teaspoon black pepper Combine all the ingredients thoroughly and store in a salt shaker or the shaker from an old container of herbs. Simply sprinkle over chicken before roasting; I use it to season at the table, as well.

Yield: Makes just over cup (30 g) Makes just over cup (30 g) In the whole recipe there are only 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and no protein-so the amount of carbohydrates in the teaspoon or so you sprinkle over a piece of chicken is negligible.

Cajun Seasoning This sprinkle-on seasoning will liven up chops, steaks, chicken, fish-just about anything!

2 tablespoons (17.3 g) paprika 2 tablespoons (36 g) salt 2 tablespoons (16 g) garlic powder 1 tablespoon (6.3 g) black pepper 1 tablespoon (7.2 g) onion powder 1 tablespoon (5.4 g) cayenne pepper 1 tablespoon (3.4 g) dried oregano 1 tablespoon (4.2 g) dried thyme Combine all the ingredients thoroughly and keep in an air-tight container.

Yield: Makes Makes[image] cup (70 g) cup (70 g) In this whole recipe there are 37 grams of carbohydrates and 9 grams of fiber, for a total of 28 grams of usable carbs and no protein. Considering how spicy this is, you're unlikely to use more than a teaspoon or two at a time. One teaspoon has 1 gram of carbohydrates, a trace of fiber, and no protein.

Jerk Seasoning Sprinkle this over chicken, pork chops, or fish before cooking for an instant hit of hot, sweet, spicy flavor.

1 tablespoon (5 g) onion flakes 2 teaspoons ground thyme 1 teaspoon ground allspice teaspoon ground cinnamon 1 teaspoon black pepper 1 teaspoon cayenne pepper 1 tablespoon (7.2 g) onion powder 2 teaspoons salt teaspoon ground nutmeg 2 tablespoons (3 g) Splenda Combine all the ingredients and store in an air-tight container.

Yield: Makes about Makes about[image] cup (30 g) cup (30 g) If you use 1 teaspoon, it will have 1 gram of carbohydrates, a trace of fiber, and no protein.

Adobo Seasoning Adobo is a popular seasoning in Latin America and the Caribbean. It's available at many grocery stores in the spice aisle or the international aisle, but if you can't find it, it sure is easy to make.

10 teaspoons (28 g) garlic powder 5 teaspoons dried oregano 5 teaspoons pepper 2 teaspoons paprika 5 teaspoons (30 g) salt Simply measure everything into a bowl, stir, and store in a lidded shaker jar.

Yield: A little over cup (70 g), or about 48 servings of teaspoon A little over cup (70 g), or about 48 servings of teaspoon Each with trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Creole Seasoning Creole seasoning is great when you want to add a hit of spicy-hot flavor to pork, chicken, seafood-or just about anything, actually. You can buy it premade, but you know how food manufacturers are-you have to keep an eye out for added sugar. It's easy to stir some up on your own.

2 tablespoons (35 g) salt 3 teaspoons garlic powder 3 teaspoons onion powder 3 teaspoons paprika 3 teaspoons dried thyme 2 teaspoons cayenne pepper 1 teaspoons pepper 1 teaspoons dried oregano 2 bay leaves teaspoon chili powder Put everything in a food processor or blender, crumbling the bay leaf as you put it in. Run until the bay leaf is pulverized and everything is evenly mixed. Pour into a lidded shaker jar for storage.

Yield: cup (70 g) or 48 servings of teaspoon cup (70 g) or 48 servings of teaspoon Trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.

Many-Pepper Steak Seasoning This adds real zing to a steak without covering up the flavor. Make this up, keep it in a shaker, and you'll be ready to cook a really special steak at a moment's notice.

1 tablespoon (9 g) onion powder 3 tablespoons (27 g) garlic powder 3 tablespoons (21 g) paprika 1 tablespoon (3 g) oregano 1 tablespoons (9 g) pepper 2 teaspoons lemon pepper 1 teaspoon cayenne-or more if you like it really hot!

Simply combine everything well and put it in a shaker. Sprinkle liberally over both sides of a steak before broiling or grilling.

Yield: This is enough to season 12 to 15 steaks This is enough to season 12 to 15 steaks a.s.suming 15 steaks, each will have 3 grams of carbohydrates and 1 gram of fiber, or for a total of 2 grams of carbs to a whole steak-and that steak is likely to be 2 or more servings, so figure 1 gram per serving-and no fiber or protein.

New Orleans Gold This is hot and spicy New Orleans seasoning! It's good on chicken, steak, pork, seafood-heck, anything but ice cream.

2 tablespoons (15.8 g) paprika 1 tablespoon (18 g) salt 2 tablespoons (16.8 g) garlic powder 1 tablespoon (6.3 g) pepper 1 tablespoon (7.2 g) onion powder 1 tablespoon (5.4 g) cayenne 1 tablespoon (5.4 g) dried oregano 1 tablespoon (4.2 g) dried thyme 1 teaspoons dried basil 1 teaspoons celery seed Combine the ingredients in a food processor with the S-blade attachment and run for thirty seconds.

Yield: 54 servings of 1 teaspoon 54 servings of 1 teaspoon Each with trace protein; 1g carbohydrate; trace dietary fiber; 1 g usable carb.

Italian Seasoned Crumbs Use this the way you would packaged Italian seasoned crumbs-to "fill" meatb.a.l.l.s or "bread" chicken or chops. To get pork rind crumbs, just run a bag of pork rinds through your food processor.

1 cup (80 g) pork rind crumbs teaspoon dried parsley teaspoon dried oregano teaspoon garlic powder teaspoon onion powder teaspoon Splenda Yield: Makes 1 cup (85 g), or 8 servings of 2 tablespoons (10 g) Makes 1 cup (85 g), or 8 servings of 2 tablespoons (10 g) Each with 7 g protein; trace carbohydrate; trace dietary fiber; so call it 0 usable carb.

Cla.s.sic Barbecue Rub As the name suggests, this is the rub that cries "cla.s.sic barbecue!" It makes a great combo with the Kansas City Barbecue Sauce (page 467), but use it with any sauce-and on any meat!

cup (6 g) Splenda 1 tablespoon (12 g) seasoned salt 1 tablespoon (8.4 g) garlic powder 1 tablespoon (12 g) celery salt 1 tablespoon (7.2 g) onion powder 2 tablespoons (12.6 g) paprika 1 tablespoon (7.8 g) chili powder 2 teaspoons pepper 1 teaspoon (2 g) lemon pepper 1 teaspoon sage 1 teaspoon mustard teaspoon dried thyme teaspoon cayenne Combine everything, stir well, and store in a shaker. Sprinkle heavily over just about anything, but especially over pork ribs and chicken.

Yield: Makes just over Makes just over[image] cup (100 g), or roughly 12 tablespoons cup (100 g), or roughly 12 tablespoons 3 g carbohydrate, with 1 g fiber, for a usable carb count of 2 g; 1 g protein.

Herb Chicken Rub This rub has the herbs we traditionally a.s.sociate with poultry-sage, thyme, and the like. Consider seasoning a chicken with this rub and the matching mop and then using one of the fruity barbecue sauces-the Cranberry Barbecue Sauce (page 468) or the Apricot White Wine Sauce (page 476), perhaps.

1 teaspoons poultry seasoning 1 teaspoons garlic salt 1 teaspoon dry mustard 1 teaspoon ground ginger 1 teaspoon Splenda Just measure everything into a small dish and stir it together.

Yield: Enough rub for 1 good-sized chicken Enough rub for 1 good-sized chicken The whole batch has just 1 gram of carbohydrate, with a trace of fiber.

Herb Chicken Mop This mop is for use with the Herb Chicken Rub, of course!

1 teaspoon Herb Chicken Rub (page 486) cup (60 ml) olive oil cup (60 ml) chicken broth Just combine everything and use to baste chicken during indirect cooking.

Yield: Makes about cup (120 ml) Makes about cup (120 ml) The whole batch has only a trace of carbohydrate, and you won't use it all up mopping your chicken. Call this one free.

Memphis Rub 3 tablespoons (18 g) paprika 1 tablespoon (12 g) seasoned salt 1 tablespoon (6.3 g) pepper 1 teaspoons garlic powder 1 teaspoons cayenne 1 teaspoons dried oregano 1 teaspoons dry mustard 1 teaspoons chili powder Just mix everything together and use on ribs, pork chops, or even chicken. Mop with the Memphis Mop (page 488) and finish with one of the Memphis-style sauces!

Yield: Makes 7 tablespoons, or about 7 servings Makes 7 tablespoons, or about 7 servings 4 grams of carb per serving, with 1 gram of fiber, for a usable carb count of 3 grams; 1 gram protein.

Memphis "Dry Sauce"

This is really a rub, but the recipe I adapted this from called it a dry sauce. Who am I to argue?

cup (12 g) Splenda teaspoon blackstrap mola.s.ses 1 tablespoon (7.8 g) chili powder 1 tablespoon (6.3 g) black pepper 1 tablespoon (9 g) dry mustard 3 teaspoons garlic powder 1 tablespoon (6.3 g) paprika 1 teaspoon celery salt 1 teaspoon onion powder Just combine everything in a food processor or blender until the mola.s.ses is distributed-for some odd reason, I find a blender works better for this. Then sprinkle over pork or chicken before smoking.

Yield: Makes roughly Makes roughly[image] cup (60 g), or 12 servings of 1 tablespoon (5 g) each cup (60 g), or 12 servings of 1 tablespoon (5 g) each 3 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 2 grams; a trace of protein.

Memphis Mop This is one of the most complex mopping sauces in this book, and just looking at the ingredients, you can see it's going to add loads of flavor to your 'cue!

1 cup (240 ml) water 2 tablespoons (3 g) Splenda teaspoon blackstrap mola.s.ses 1 cup (240 ml) wine vinegar 2 tablespoons (30 ml) Worcestershire sauce teaspoon chili powder teaspoon hot pepper sauce 2 tablespoons (30 ml) canola oil 1 clove garlic Just whisk everything together in a nonreactive bowl or pan and mop away!

Yield: Makes roughly 2 cups (540 ml) Makes roughly 2 cups (540 ml) 7 grams of carbohydrate in the whole batch, which you won't use up even if you do 2 slabs of ribs. We're talking well under 1 extra gram of carbohydrate per serving.

Big Bad Beef Rib Rub I'd never had beef ribs before I made them with this rub, and I was an instant convert!

2 tablespoons (3 g) Splenda 2 tablespoons (16 g) DiabetiSweet or other polyol sweetener 2 tablespoons (36 g) garlic salt 2 tablespoons (16.8 g) garlic powder 2 tablespoons (12.6 g) paprika 2 teaspoons chili powder teaspoon ground ginger teaspoon onion powder teaspoon ground coriander teaspoon cayenne This is extremely simple: Just put everything in a bowl and stir it together. Sprinkle generously over beef ribs before barbecuing.

Yield: Roughly cup (90 g), or 12 tablespoons Roughly cup (90 g), or 12 tablespoons Each tablespoonful will have 3 grams of carbohydrate, exclusive of polyols, and 1 gram of fiber, for a usable carb count of 2 grams; 1 gram protein.

Bodacious Beef Brisket Rub 4 tablespoons (25 g) paprika 1 tablespoon (6.3 g) pepper 2 tablespoons (3 g) Splenda 2 teaspoons chili powder 2 teaspoons onion powder 2 teaspoons garlic powder teaspoon cayenne (optional, if you like your food really fiery-but this has plenty of heat without it) Stir everything together. Save a tablespoon for the mop use and the rest to sprinkle liberally over your brined brisket.

Yield: Makes about 8 servings of 1 tablespoon each Makes about 8 servings of 1 tablespoon each 4 grams of carbohydrate, 1 gram of fiber, 1 gram protein.

Bodacious Beef Brisket Beer Mop 1 12-ounce (360-ml) can or bottle light beer (Michelob Ultra, Miller Lite, or Milwaukee's Best Light are the lowest carb-and Milwaukee's Best Light is the cheapest!) cup (120 ml) cider vinegar cup (60 ml) olive oil 2 cloves garlic, crushed onion, minced 1 tablespoon (15 g) Worcestershire sauce 1 tablespoon Bodacious Beef Brisket Rub (page 488) Stir everything together and use to mop your brisket while it's smoking.

Yield: Makes enough to mop 12 briskets (but rarely will you use up the entire batch in the course of cooking). Makes enough to mop 12 briskets (but rarely will you use up the entire batch in the course of cooking).

14 grams of carbohydrate, 1 gram of fiber (in entire batch). But since you won't use the entire batch, and a 4-pound brisket will serve at least 8 people, no one will get more than a couple of grams of carbohydrate.

Five-Spice Beef Rub Wow-This is sort of sweet and Chinese-y. I invented this for beef ribs, but there's no law that says you can't use it on brisket or even on a steak.

2 tablespoons (16.2 g) five-spice powder 2 tablespoons (36 g) garlic salt 1 tablespoon (1.5 g) Splenda Simply combine everything and stir well. Sprinkle over beef ribs before barbecuing-but set aside 1 teaspoons of the rub first to make the Five-Spice Beef Mop (page 490).

Yield: Makes 5 tablespoons (but then, you'd figured that out already, right?) Makes 5 tablespoons (but then, you'd figured that out already, right?) Each tablespoonful will have 2 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 1 gram; 0 grams protein.

Five-Spice Beef Mop 1 teaspoons Five-Spice Beef Rub (page 489) cup (120 ml) oil cup (120 ml) water 1 teaspoon blackstrap mola.s.ses Stir everything together and use to mop beef you've first seasoned with Five-Spice Beef Rub.

Yield: This makes 1 cup (240 ml), or plenty for a slab or two of beef ribs, a brisket, or what have you. This makes 1 cup (240 ml), or plenty for a slab or two of beef ribs, a brisket, or what have you.

4 grams of carbohydrate in the whole batch, and there's no way you'll consume anything like the whole batch. I'd call this one free, carb-wise. 0 grams protein.

Cajun Rub 2 tablespoons (35 g) celery salt 2 tablespoons (13 g) pepper 2 tablespoons (3 g) Splenda 1 teaspoons garlic powder 2 teaspoons dried thyme 1 teaspoon ground sage 2 teaspoons cayenne teaspoon blackstrap mola.s.ses This rub needs to be made in a blender to distribute that sticky mola.s.ses throughout the mixture. Put everything but the mola.s.ses in your blender. Turn the blender on and while it's running drizzle in the teaspoon mola.s.ses. Turn off the blender and sprinkle the rub heavily on pork ribs before barbecuing.

Yield: Makes 5 servings Makes 5 servings Each serving will have 5 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 4 grams; 1 gram protein.

Cajun Rib Mop cup (120 ml) cider vinegar cup (120 ml) olive oil 1 tablespoon (15 ml) Worcestershire sauce teaspoon cayenne Simply combine everything and use to mop pork ribs every 30 to 45 minutes while barbecuing.

Yield: Makes just over 1 cup (240 ml) Makes just over 1 cup (240 ml) 10 grams of carbohydrate in the batch, with a trace of fiber and a trace of protein. But you won't actually eat more than 1 tablespoon (15 ml) or so of the mop with a serving, so I'd say no more than 1 gram of carbohydrate per serving.

Wasabi Baste This is good on any kind of fish or seafood.

2 teaspoons wasabi paste (Buy this in tubes in Asian markets or in grocery stores with a good international section.) 1 tablespoons (2 g) Splenda teaspoon blackstrap mola.s.ses 2 tablespoons (30 ml) dry sherry 2 tablespoons (30 ml) lime juice 6 tablespoons (90 ml) soy sauce teaspoon sesame oil Just stir everything together and baste away.

Yield: A little over cup (120 ml), or enough to baste one darned big salmon, inside and out, as I have reason to know. Figure at least 8 servings. A little over cup (120 ml), or enough to baste one darned big salmon, inside and out, as I have reason to know. Figure at least 8 servings.

Each serving will have 2 grams of carbohydrate, a trace of fiber, and 1 gram protein.

Amazing Barbecue Rub It's the sweetness and the celery undertone that really set this rub apart. It's one of my favorites on pork or chicken.

cup (12 g) Splenda 1 teaspoon mola.s.ses 3 tablespoons (36 g) celery salt 2 tablespoons (24 g) seasoned salt 2 tablespoons (14.4 g) onion powder 1 tablespoon (8.4 g) garlic powder 1 tablespoon (7.8 g) chili powder 1 tablespoon (6.3 g) pepper teaspoon cayenne teaspoon cloves, ground 1 whole bay leaf Simply combine everything and stir well.

Yield: 18 servings of 1 tablespoon each 18 servings of 1 tablespoon each 3 grams of carbohydrate, with a trace of fiber, and a trace of protein.

Bourbon Maple Mop cup (60 ml) oil cup (60 ml) water 2 tablespoons (30 ml) bourbon 1 tablespoon (15 ml) sugar-free pancake syrup 1 teaspoon barbecue spice or Cla.s.sic Barbecue Rub (page 486) Simply combine all ingredients in a nonreactive bowl or saucepan and stir.

Yield: Enough for a slab or two of ribs. Enough for a slab or two of ribs.

Not counting the polyols in the sugar-free pancake syrup, there's only a trace of carbohydrate in the whole batch. No fiber, no protein.

Curry Rub I invented this for poultry, but it would be good on lamb, too!

1 tablespoon (6 g) curry powder 1 teaspoons onion salt 1 teaspoons garlic salt 1 teaspoon celery salt Just combine everything and sprinkle it on chicken, lamb, or what have you. This is just about enough for 1 chicken of about 3 to 4 pounds (1.6 to 1.8 kg), so feel free to double, triple, or quadruple this recipe, if you like.

Yield: This whole batch-2 tablespoons plus 1 teaspoon worth This whole batch-2 tablespoons plus 1 teaspoon worth Contains 6 grams of carbohydrate, of which 4 grams are fiber, for 2 grams of usable carb. So, if you figure that 1 chicken will serve 5 people, each will get less than gram carbohydrate. 1 gram protein in the whole batch.

Peppery Lamb Rub 2 tablespoons (12.6 g) pepper 1 tablespoon (1.5 g) Splenda 1 tablespoon (18 g) salt or Vege-Sal 1 tablespoon (8.4 g) garlic powder teaspoon allspice teaspoon mola.s.ses Put everything but the mola.s.ses in a blender. Turn on the blender, drizzle in the mola.s.ses, and let everything blend for 30 seconds. Stop the blender and stir the mixture down from the sides if needed.

Yield: Makes about 5 tablespoons (40 g) of rub Makes about 5 tablespoons (40 g) of rub Each will have 3 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 2 grams; 1 gram protein.

Lamb Mop cup (120 ml) light beer cup (60 ml) oil 3 tablespoons (45 ml) vinegar 2 tablespoons (30 ml) Worcestershire sauce 1 tablespoon (8 g) Peppery Lamb Rub (page 492) Just measure everything into a nonreactive bowl or saucepan and stir it up.

Yield: Makes about 1 cup (240 ml) Makes about 1 cup (240 ml) 13 grams of carb and 1 gram of fiber for the whole batch, but you won't end up consuming anything like all of this. I'd doubt very much whether you'll end up with more than 2 grams per serving from this mop.

Dixie Belle Rub This Southern-style rub is particularly good on pork or chicken.

2 tablespoons (12.6 g) pepper 2 tablespoons (12.6 g) paprika 2 tablespoons (3 g) Splenda 2 teaspoons salt 1 tablespoon (7.2 g) dry mustard 1 teaspoon cayenne 2 teaspoons garlic powder Just stir everything together and rub on ribs, a pork shoulder, chicken, or what have you!

Yield: Make cup (60 g), or 8 tablespoons Make cup (60 g), or 8 tablespoons Each serving will have 3 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 2 grams; 1 gram protein.

Southern Sop The perfect southern mopping sauce to use with your Dixie Belle Rub.

cup (120 ml) cider vinegar tablespoon pepper 1 teaspoon salt 1 teaspoon Worcestershire sauce 1 teaspoon paprika 1 tablespoon (8 g) Dixie Belle Rub (page 492) cup (60 ml) water cup (60 ml) oil Just combine everything and use to baste meat or chicken during smoking.

Yield: Makes a little over 1 cup (240 ml), or plenty for your ribs or shoulder or whatever you're barbecuing Makes a little over 1 cup (240 ml), or plenty for your ribs or shoulder or whatever you're barbecuing 14 grams of carbohydrate in the whole batch, with 2 grams of fiber, for a usable carb count of 12 grams; 1 gram of protein. However, you won't use all of this sauce, even for a couple of slabs of ribs, and a couple of slabs will serve 15 to 20 people. Figure that each diner will get no more than 1 to 2 grams of usable carb from this mop.

Sweet Spice Islands Rub Allspice, ginger, and cloves set this rub apart from the pack. I like this on pork, but it would be great on chicken or duck-lamb, too. You'll need to have Cla.s.sic Barbecue Rub on hand, of course.

cup (6 g) Splenda 2 tablespoons (16 g) Cla.s.sic Barbecue Rub (page 486) 1 tablespoon (12 g) seasoned salt teaspoon allspice [image]teaspoon ginger [image]teaspoon clove, ground teaspoon cayenne teaspoon black pepper Just stir everything together and rub on whatever you feel like barbecuing!

Yield: Makes about 7 servings of 1 tablespoon each Makes about 7 servings of 1 tablespoon each 2 grams of carbohydrate, a trace of fiber, and a trace of protein.

Spicy Citrus b.u.t.ter This is good melted over grilled fish or seafood, chicken, vegetables, or even a steak. Actually, it's hard to think of what it's not good on!

6 tablespoons (84 g) b.u.t.ter 2 jalapenos 2 tablespoons (3 g) Splenda 2 tablespoons (30 ml) lemon juice teaspoon orange extract Have the b.u.t.ter at room temperature. Put it in the food processor with the S-blade in place. Seed the jalapenos and whack each one into several pieces; dump them into the food processor and then wash your hands! Add everything else; then run the food processor until the jalapenos are finely minced. Scoop a dollop over your food, hot off the grill.

If you'd like to use this as a baste, you can do it this way, instead: Put the b.u.t.ter in a saucepan over the lowest possible heat. Seed the jalapenos and mince them as fine as you can. Add them to the b.u.t.ter and wash your hands. As the b.u.t.ter liquefies, whisk in the Splenda, lemon juice, and orange extract. Keep it warm on a corner of your grill (not over direct heat) and use it to baste fish fillets, seafood, or chicken b.r.e.a.s.t.s.

Yield: Makes 8 servings of a little over 1 tablespoon each Makes 8 servings of a little over 1 tablespoon each 1 gram of carbohydrate, a trace of fiber, and a trace of protein.

Chipotle Garlic b.u.t.ter This is easy, and it gives a huge hit of flavor to anything you use it on. Melt it over a steak or use it to baste grilled vegetables or fish-you'll find endless ways to use this!

pound (115 g) b.u.t.ter at room temperature 2 chipotle chiles canned in adobo 1 clove garlic, crushed Just plunk everything into a food processor with the S-blade in place and run the processor until everything is well combined.

Yield: 8 servings of just over 1 tablespoon each 8 servings of just over 1 tablespoon each A trace of carbohydrate, a trace of fiber, and a trace of protein.

Cranberry Sauce This is unbelievably easy and it's good with roast chicken or turkey-as though you needed to be told!

teaspoon plain gelatin (optional) 1 cup (240 ml) water 1 bag (12 ounces, 340 g) fresh cranberries 1 cup (25 g) Splenda Combine water, cranberries, and Splenda in a saucepan over medium-high heat. (If you're using the gelatin, dissolve it in cup [120 ml] of the water and then add it to the cranberries and Splenda in a saucepan over medium-high heat.) Bring the mixture to a boil and boil it hard until the cranberries pop. Keep it in a tightly covered jar in the fridge.

Yield: Roughly 2 cups (480 ml) Roughly 2 cups (480 ml) Each 2 tablespoon (30 ml) serving will have 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbs.

Fresh cranberries are available only in fall, but they freeze beautifully. Just stick them in a plastic bag in the freezer and pull them out when you need them.