| 83 | 84 | 85 | 86 | 87 |
| 1 | 42 | 84 | 126 | 168 |
|
black pepper to taste
1 tsp liquid smoke
Brown pot roast in Dutch oven on stovetop, using some oil if needed. Remove from pan
and sauté onions in oil until brown. Return beef to pot and add all ingredients. Bring to
boil, cover, and simmer 2 1/2 - 4 hours. Check occasionally - may need to add water.
Can thicken gravy with xanthan gum.
This tasted really great. Hard to figure carbs, since there was a lot of gravy left that
wasn't consumed.
TOTAL GRAVY COUNTS: 33 carbs (29 NET carbs)
TOTAL MEAT COUNTS: 0 carbs
Filet with Mustard Sauce
Ingredients:
1
lb filet (or enough for two)
olive oil
1
1
1
1
1
/4 cup white wine
/4 cup beef broth
/4 cup water
T coarse-grained mustard
t butter
Heat oil in heavy skillet until hot. Season filet with salt & pepper and garlic powder.
Cook filets 4 min each side for rare. Remove from pan and let stand on cutting board,
tented loosely with foil. Deglaze skillet with white wine over moderate heat. Add broth
and water and boil until reduced. Remove from heat and whisk in mustard, butter, and
juices from cutting board. Thinly slice filets and arrange on plates. Pour sauce over.
Serves 2 @ 1.1 carb
This was wonderful! Filets are expensive so this is an occasional treat for us. Take the
meat out of the pan BEFORE it's done the way you like, as it continues to cook while
sitting on the cutting board.
Pork & Pepper Stir Fry
Ingredients:
1
1
2
2
1
1
2
lb pork tenderloin
/4 c soy sauce
T lime (or lemon) juice
crushed garlic cloves
t EA. oregano and thyme
t Brown Sugar Twin (or splenda)
T olive oil
8
5
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2004 Achieve Fitness, LLC - All rights reserved. http://www.burn-fat-fast.com
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