Lisa Matthews - Low Carb Dump Meals: A Complete Low Carb Cookbook For You

Low Carb Dump Meals: A Complete Low Carb Cookbook For You

Introduction:

Chapter 1: Low Carb Dump Sides

Okra and Tomatoes

Oklahoma Cheesy Grits

Sausage and Brussels

Pan-Friend Swiss Chard

Stuffed Patty-Pan Squash

Chapter 2: Low Carb Dump Casseroles

Cream Cheese Spinach Casserole

Onion and Spinach Casserole

Yellow Squash Casserole

Cheddar and Broccoli Casserole

Swiss and Broccoli Casserole

Chapter 3: Low Carb Dump Dinners

Savory Beef Stroganoff

Hawaiian Pulled Pork

Mushroom Pork Chops

Creamy Chicken Breasts

Mexican Baked Cod

Chapter 4: Low Carb Dump Dinners (Vegetarian)

Cream Cheese Omelet

Oriental Veggie Stir-Fry

Grilled Portobello Mushrooms

Cheesy Spinach Quiche

Pecan and Zucchini Saut

Conclusion

I t seems like recipes today are designed to dirty every dish in the house. You go through three pans, two pots, three mixing bowls, four plates, a finger bowl or nine...

Did you know that fancy low-carb dinner could be made all in one dish or less?

Thats what dump meals come in. For the purpose of this book, dump meals are low-maintenance recipes where the core cooking can be completed in a single dish or with no dishes at all. They are incredibly helpful for those who are always on-the-go and have more important matters to worry about than scrubbing out pots and pans all day.

This cookbook is a compilation of our favorite low-carb dump side-dishes, casseroles, and dinners (for both meat lovers and vegetarians), intended for those who want delicious low-carb food without the mess of a regular meal.

Enjoy.

P rep Time : 10 Minutes

Servings : 6

Ingredients:

• 1 pound of frozen okra (sliced, thawed)
• green bell pepper (chopped)
• 1 can (14.5 ounces) of stewed tomatoes
• 2 slices of bacon
• 1 small chopped onion
• 2 chopped stalks of celery

Method:

1. Cook your bacon in a large skillet over medium high until crispy and thoroughly cooked.
2. Crumble the bacon into pieces, put it to the side, and drain the excess fat from the pan.
3. Combine your celery, okra, and onion in the skillet and cook them until theyve become soft.
4. Add your tomatoes to the skillet and continue to cook the mixture until your tomatoes have been thoroughly warmed.
5. Top your mixture with the bacon prepared previously and serve warm.

Nutrition : (per serving)

94 calories | 4.7g fat | 11.5g carbs | 3.8g protein | 6mg cholesterol | 250mg sodium

P rep Time: 15 Minutes

Servings : 12

Ingredients:

• 1.5 cups of quick-cooking dry grits
• 1 pound of cubed processed cheese
• 1 teaspoon of Worcestershire sauce
• 2 teaspoons of salt
• 6 cups of water
• cups of butter
• 2 teaspoons of seasoning salt
• teaspoon of hot pepper sauce
• 3 beaten eggs

Method:

1. Preheat your oven to 350 degrees Fahrenheit.*
2. Bring your water to a boil in a baking dish of about 8x12.
3. Add your grits to the boiling water and reduce the heat for six minutes. Stir the grits periodically to ensure they dont stick together and are evenly cooked.
4. Combine your cheese, butter, seasoning salt, hot pepper sauce, Worcestershire sauce, and salt with the grits mixture and stir until consistent.
5. Allow the dish to stay on warm until the cheese has thoroughly melted.
6. Gently add your eggs to the mixture after allowing it to cool.
7. Move your dish to the preheated oven and bake for one hour. Serve warm.

*175 degrees Celsius.

Nutrition : (per serving)

258 calories | 22.3g fat | 6.1g carbs | 8.9g protein | 8.9mg cholesterol | 1141mg sodium

P rep Time : 5 Minutes

Servings : 5

Ingredients:

• 6 ounces of kielbasa sausage, diced
• teaspoon of ground black pepper
• teaspoon of garlic powder
• 1 tablespoon of butter
• teaspoon of dried oregano
• 2 packages (10 ounces) of frozen Brussels sprouts
• 1 cup of tomato-vegetable juice cocktail
• 1/8 teaspoon of salt

Method:

1. Spread your Brussels sprouts evenly in a microwaveable dish large enough for all ingredients.
2. Cover the dish and microwave for eight minutes.
3. Combine your remaining ingredients with the Brussels sprouts and mix them together evenly.
4. Microwave the mixture (still covered) for another eight minutes and serve warm.

Nutrition : (per serving)

181 calories | 12.2g fat | 13g carbs | 7.5g protein | 29mg cholesterol | 530mg sodium

P rep Time : 15 Minutes

Servings : 2

Ingredients:

• 2 tablespoons of melted butter
• tablespoon of garlic paste
• 4 slices of chopped bacon
• 3 tablespoons of fresh lemon juice
• 1 bunch of swish chard (remove stems, cut leaves 1 pieces)

Method:

1. Cook your bacon in a skillet over medium high.
2. Add your butter, garlic paste and lemon juice to the mixture, mixing until consistent.
3. Stir your chard into the paste mixture until it has begun to wilt.
4. Increase the temperature and cover your skillet for four minutes.
5. Stir and serve warm.

Nutrition : (per serving)

333 calories | 31.6g fat | 6.5g carbs | 7.4g protein | 60mg cholesterol | 927mg sodium

P rep Time : 10 Minutes

Servings : 6

Ingredients:

• 6 slices of bacon
• 1.5 cups of soft bread crumbs
• 6 patty-pan squash (remove stem and blossom)
• cup of onion, diced
• cup of freshly grated parmesan cheese

Method:

1. Preheat your oven to 350 degrees Fahrenheit.*
2. Place your squash in a baking dish over medium-high and add an inch of water. Cover the squash with foil and allow it to cook until tender.
3. Pour out the water and separate the inner layer from the squash. Cut it into small pieces and set the squashes and inner layer chunks aside.
4. Cover the bottom of the dish with the foil from earlier.
5. Cook the bacon over medium high, crumble it, and set it aside.
6. Saut your onion and inner squash chunks without removing the bacon fat.
7. Move the dish off the heat and remove just the foil.
8. Combine your breadcrumbs, bacon, and parmesan cheese with the onion mixture and stir until evenly combined.
9. Fill your squashes evenly with the mixtures, place them back in the baking dish, and cover it with the aluminum foil (wet side facing down).
10. Bake the dish for fifteen minutes and serve warm.

*175 degrees Celsius.

Nutrition : (per serving)

187 calories | 14.3g fat | 8.4g carbs | 6.2g protein | 23mg cholesterol | 439mg sodium

P rep Time : 45 Minutes

Servings : 6

Ingredients:

• cup of milk
• 1/3 cup of grated parmesan cheese
• 1 package (8 ounces) of softened cream cheese
• 2 packages (10 ounces) of frozen chopped spinach