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Recipes and Grocery List - Week 4


Hi everyone!

We are finally on the 4th week of our “Low-Carb, High Flavor Challenge” and I have to say that I learned some very interesting things along the way.
I already knew that I had many low-carb recipes in my file, but this challenge made me look even deeper into my recipes. So I found out that many of my existing recipes could easily be turned into a low-carb dish without sacrificing the flavor – or at least not sacrificing too much.

To finish up our challenge I am adding 10 recipes to this issue of our newsletter - 5 more recipes than originally proposed. This way, we can all have a few extra options.
Since I have extra recipes this week, I didn’t organize them on a Monday to Friday order; especially because you should always have been able to choose the recipes you prefer instead of following my suggestion. So this time it will be completely up to you!

If you are making several recipes, please double check the grocery list because you may end up with extra ingredients that you don’t need since I provide the list for each recipe.

Also, just because the challenge will be over that doesn’t mean that I will never post recipes low in carbohydrates ever again. So if that is something that interests you, keep looking at my website for new options available because I will be always in my kitchen creating, researching, and experimenting with new flavors no matter if they are low-carb or not!

Last, but not least, if you followed the Challenge (or even just part of it) I would love to know how you liked the experience.  I always love the feedback because I am always trying to find ways to improve!

Recipes and Grocery List – week 4

Chicken Marsala

(skip the pasta, serve it over a bed of spaghetti squash. For directions on how to cook spaghetti squash refer to Fake and Steak)

For 4 servings, you will need:

  • 4 medium skinless, boneless chicken breasts
  •  Olive oil
  • 1 package Cremini mushrooms
  • 1 medium onion
  • 3 garlic cloves
  • Chicken base (1 teaspoon)
  • Marsala wine (use ¾ cup)
  • Fresh basil (2 tablespoons)
  • Fresh chives (2 tablespoons)
  • Fresh parsley (2 tablespoons)
  • Heavy cream (use ½ cup)


This is a traditional Italian recipe and it is delicious! But if you serve it the traditional way (with regular pasta) it is quite heavy. So serve it over spaghetti squash and save lots of calories and carbohydrates.

Tilapia with Roasted Yellow Bell Pepper-Avocado-Strawberry Salsa

For 4 servings, you will need:

  • Olive oil (4 tablespoons)
  • 1 medium yellow bell pepper
  • 1 small onion
  • 4 tilapia fillets, about 16 ounces
  • ½ cup strawberries
  • 1 medium avocado
  • Mint (1 tablespoon)
  • Parsley (1 tablespoon)
  • Chives (2 tablespoons)
  • 1 lime
  • Sour cream (4 tablespoons)
  • Wasabi (1 teaspoon) – you can find it at the Asian section of your grocery store


For 1 ½ cup, you will need:

  • Fresh parsley
  • Garlic
  • Smoked paprika
  • Fresh oregano leaves
  • Balsamic vinegar (¼ cup)
  • Extra-virgin olive oil (1 cup)


Serve this sauce on top of your favorite steak; my favorite cuts are: rib-eye, tri-tip, and t-bone. I recommend that you use the grill for preparing the steak.

Spicy  Thai Chicken Skewers

For 8 servings, you will need:

  • Soy sauce (¼ cup)
  • 1 garlic clove
  • Ground coriander
  • Brown sugar (1 tablespoon)
  • Oyster sauce (2 tablespoons)
  • Red chili paste (1 tablespoon)
  • Lemongrass (2 tablespoons)
  • Sesame oil (2 tablespoons)
  • 2 pounds chicken breast
  • Bamboo skewers – you can also use regular metal skewers
  • Scallions

Cynthia’s 3 Favorite Marinades for Pork, Chicken, or Fish

Orange and Champagne Marinade

For 1 cup, you will need:

  • Orange juice (½ cup)
  • Champagne vinegar (3 tablespoons)
  • Honey (3 tablespoon)
  • 1 garlic clove
  • Fresh rosemary
  • Hot sauce
  • Olive oil (4 tablespoons)

Asian-Mediterranean Marinade

For 1 cup, you will need:

  • Honey (2 tablespoons)
  • Fresh scallions
  • White miso (2 tablespoons)
  • Olive oil (6 tablespoons)

Soy Sauce, Ginger, and Cilantro Marinade

For 2 ½ cups, you will need:

  • Canola oil (1 tablespoon)
  • Soy sauce (¾ cup)
  • Fresh ginger (a small piece of about 2 or 3 inches)
  • Garlic (2 cloves)
  • Fresh cilantro (1 cup)
  • Brown sugar (½ cup)
  • Dark sesame oil (¼ cup)
  • Honey (¼ cup)
  • Hot sauce


The “Soy Sauce, Ginger, and Cilantro Marinade” has about 12 grams of carbohydrates per portion. But I have decided to recommend it too because when you actually use the piece that has been marinating, a lot of the liquid will just remain in the marinating pan. In other words, there is no way you will be consuming all the calories and carbohydrates of any of these 3 marinates no matter what. Unless you decide to drink it – which I really don’t recommend.

Roasted Cauliflower with White Sauce

For 8 servings, you will need:

  • 1 large cauliflower
  • Olive oil (6 tablespoons)
  • 1 carton (1Q) of half and half
  • Garlic (4 cloves)
  • 1 onion (you will use ½)
  • Nutmeg


This is a side dish that will go extremely well with any of my “Cynthia’s 3 Favorite Marinades” recipes. Or you can even just make a large salad to serve along and turn it into a main course. This is what my sister-in-law Anna did: she served the “Roasted Cauliflower with White Sauce” with the “Horiatiki Salata” (Greek Salad) and her and her family loved it!

Tenderloin Strips with Orange and Cognac Sauce

For 6 servings, you will need:

  • 2 pounds beef tenderloin
  • Cognac (¼ cup) – or you can substitute for Brandy
  • Butter (2 tablespoons)
  • 1 tablespoon butter
  • 1 medium onion
  • Brown sugar (1 tablespoon)
  • 3 medium oranges
  • Contreau (1/4 cup) – you can also substitute for Triple-Sec or Grand Marnier
  • 1 can of Media Crema (table cream) – you will find it at the Latin Section of your grocery store
  • Fresh parsley (3 tablespoons)


This is on my husband’s favorite meals and on the website I recommend it to be served with a side of rice and sauté potatoes, but we will skip that to remain low-carb. So my suggestion is that you serve it with a side of roasted asparagus, or over spaghetti squash. I am sure that by now you are thinking that spaghetti squash is my go-to side when I want to cook meals that are low in carbohydrates. In fact, it really is! I just love spaghetti squash! It really plays a perfect role of a starchy side – which is absorbing the liquids of a main course – but without any of the starch and all the carbs that come along. So if you haven’t tried it yet, you definitely should!

Brazilian Stroganoff

For 6 servings, you will need:

  • 1.5 pounds steak
  • Olive oil (4 tablespoons)
  • Brandy or cognac (½ cup)
  • 1 small can tomato paste
  • Beef base (1 tablespoon)
  • Brown sugar (2 tablespoons)
  • Ketchup (¼ cup)
  • 6 oz white mushrooms
  • Fresh rosemary (2 tablespoons)
  • 1 can of Media Crema (table cream) – you can find it at the Latin Section of your grocery store


This is yet another recipe that will go great over a bed of spaghetti squash! So skip the rice or the traditional way that this dish is served in the US (over noodles) and go for spaghetti squash.

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