Low Carb Abendessen - Ihjgfghj

TABLE OF CONTENTS
table of contents
foreword
recipes
Fruity Chicken Salad
Pollock salad with vermouth vinaigrette
Turkey schnitzel in mushroom thyme sauce
Asian beef alat
Feta Meatballs with White Beans
Stuffed portobello mushrooms
Halloumi with zucchini pesto noodles
Pumpkin and spinach soup with dumplings
Indian lentil soup
Coconut tofu with curry vegetables
Marinated e eggplant and peppers
Sausage salad with beans
Low carb bread
egg salad
Greek sandwiches
Vietnam soup with roast beef
Lettuce wraps with tuna
cabbage pan
Tex-Mex fried eggs
Porcini mushroom steaks with beetroot salad
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More titles
TABLE OF CONTENTS
table of contents
foreword
recipes
Fruity Chicken Salad
Pollock salad with vermouth vinaigrette
Turkey schnitzel in mushroom thyme sauce
Asian beef salad
Feta Meatballs with White Beans
Stuffed portobello mushrooms
Halloumi with zucchini pesto noodles
Pumpkin and spinach soup with dumplings
Indian lentil soup
Coconut tofu with curry vegetables
Marinated eggplant and peppers
Sausage salad with beans
Low carb bread
egg salad
Greek sandwiches
Vietnam soup with roast beef
Lettuce wraps with tuna
pointed cabbage pan
Tex-Mex fried eggs
Porcini mushroom steaks with beetroot salad
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More titles
foreword
Lose weight easily and sustainably - with low carb it's no problem. The ideal low-carb
mix provides no more than 30% of calories from carbohydrates. The basis for this is
lots of vegetables, a good portion of protein from meat, fish, eggs or legumes and soy
products - for vegetarian alternatives. With the 20 low-carb dishes in this e-book,
you'll have a delicious and filling dinner on the table in no time at all, making it easy
for you to get started with low-carb cooking.
recipes
FRUITY CHICKEN SALAD
3 chicken breast fillets (approx. 150 g each)

1 red onion
7 – 8 sticks of celery (approx. 300 g)
1 small papaya
1 bunch of rocket
1 ripe mango (approx. 450 g)
100 g mayonnaise
100 g natural yoghurt
3 – 4 tbsp lime juice
salt
pepper
For 4 servings
25 min preparation
Per portion approx. 475 kcal
tip
If papayas are not available in the supermarket, the salad also tastes delicious with
peeled and sliced persimmons.
1. Wash the meat, pat dry and place on a steamer in a saucepan with a little water.
Bring to the boil and then cover and steam over a medium heat for 12 – 15 minutes,
depending on the thickness. (If you don't have a steamer insert, cover and cook the
meat in a saucepan with a little salted water.)
2. Meanwhile, peel, halve and very thinly slice the onion. Clean and wash the celery
and cut into thin strips. Halve and deseed the papaya, peel and cut into wedges. Sort
the arugula, wash and spin dry, removing the coarse stalks. Place the prepared
ingredients on a platter or plates.
3. For the dressing, peel the mango, cut the flesh from the stone and place in a tall
mixing bowl. Add the mayonnaise and yoghurt and puree everything with the hand
blender. Season to taste with lime juice, salt and pepper.
4. Thinly slice the cooked chicken and arrange on top of the salad ingredients.
Drizzle some dressing over the salad and serve the rest on top. Serve the salad
sprinkled with coarsely ground pepper, if desired.
SALAD WITH POLLOCK AND VERMOUTH
VINAIGRETTE
250 g snow peas

Salt
1 lettuce or 2 – 3 hearts of romaine lettuce
600 g pollock fillet
3 – 4 tbsp freshly squeezed lemon juice
Pepper
2 tbsp oil (e.g. rapeseed or safflower oil)
2 tbsp butter
1 onion
1 clove of garlic
1 handful of sprouts (e.g. radish, radish or beetroot)
70 ml vermouth (e.g. Martini bianco)
150 g cream
3 tbsp white balsamic vinegar
For 4 servings
35 min preparation
tip
If you want to be sure that the fish is produced in an environmentally friendly manner
and is not contaminated with harmful substances, look out for the MSC seal when you
buy it.
1. Preheat the oven to 120° (100° for a fan oven). Clean the snow peas, wash and
blanch in boiling salted water for 2 – 3 minutes. Drain, cool and drain. Clean the
lettuce, tear into pieces, wash the leaves, spin dry and pluck into small pieces as you
like. Arrange both on plates and set aside.
2. Wash the fish, pat dry and divide into 4 equal pieces. Drizzle with 2 tbsp lemon
juice and season with salt and pepper. Heat the oil in a pan and fry the pieces of fish
for 2 – 3 minutes on each side. Add the butter and let it melt. Turn the fillet pieces
briefly in the butter, then wrap them individually in aluminum foil and finish cooking
in the oven (middle) for approx. 10 minutes.
3. Wash and quarter the tomatoes, removing the stalks. Core the quarters and chop
into small pieces. Peel the onion and garlic and also finely dice. Wash and drain the
sprouts.
4. Sauté the onion and garlic in the pan with the fish fat until translucent. Deglaze
with vermouth and let it boil away a bit. Pour in the cream and vinegar and simmer
for 2 – 3 minutes. Add tomatoes. Season the dressing with salt, pepper and the
remaining lemon juice.
5. Remove the fish from the oven and lightly salt. Divide the fish pieces into bite-
sized pieces. Spread two-thirds of the dressing over the salad. Arrange the fish on top
and drizzle with the remaining dressing. Garnish with the sprouts and serve
immediately.
TURKEY SCHNITZEL IN MUSHROOM AND THYME
SAUCE
40 g dried porcini mushrooms

200 ml vegetable stock
800 g mixed mushrooms (e.g. button mushrooms, chanterelles or herb mushrooms)
2 onions
4 turkey escalopes (each approx. 150 g)
10 sprigs of thyme (e.g. lemon thyme)
4 tbsp oil
Salt
Pepper
6 tsp vegetable mushroom spread (from the health food store)
2 teaspoons flour
400 ml milk
2 teaspoons lemon juice
For 4 servings
35 min preparation
tip
Lean turkey or chicken meat is an integral part of a healthy and enjoyable diet. It is
easy to prepare and can be seasoned in many ways
1. Soak the porcini mushrooms in the broth for approx. 15 minutes. Clean the
mushrooms, wipe with a cloth if necessary and cut into smaller pieces depending on
their size. Peel onion and chop finely. Wash the turkey cutlets, pat dry. Wash the
thyme, dab dry, pluck off the leaves and chop.
2. Heat oil in a coated pan. Fry the schnitzel on each side over high heat for 2 – 3
minutes until golden brown. Season with salt and pepper and remove from the pan.
3. Fry the fresh mushrooms in the hot frying fat for about 5 minutes over high heat,
turning them over. Add onion and sauté briefly. Season with salt and pepper. Remove.
Put the soaked porcini mushrooms in the pan with the liquid, remove the roast drips
and bring to the boil.
4. Whisk together the spread, flour and milk, add to the mushrooms and bring to a
boil over medium heat while stirring. Add thyme and let simmer for approx. 2 min.
Season the sauce with lemon juice, salt and pepper. Add the schnitzel together with
the resulting gravy and mushrooms to the sauce and heat through.
ASIAN BEEF SALAD
2 tbsp sesame seeds

4 rump steaks (approx. 200 g each)
4 tbsp sunflower oil
salt
pepper
2 yellow peppers
2 small papaya
2 mini cucumbers
2 shallots
2 mini romaine lettuce
4 tbsp vinegar (e.g. red wine vinegar)
2 tbsp soy sauce
4 tbsp orange juice
6 – 8 sprigs of coriander
6 – 8 sprigs of flat-leaf parsley
For 4 servings
30 min preparation
tip
The many components make the salad exotic and fresh. The papaya in particular gives
the final kick and goes perfectly with the beef. In addition, papaya is known for its
healing effects on gastrointestinal complaints.
1. Roast the sesame in a pan without fat until golden brown. Take out and let cool
down.
2. Score the fat edges of the rump steaks several times. Heat 2 tbsp oil in the pan.
Season steaks with salt and pepper and sear over high heat for 2 – 3 minutes on each
side. Remove from the pan and let cool.
3. Clean the peppers, wash and cut into small cubes. Peel, halve and deseed the
papaya. Cut the flesh into wedges. Peel and dice cucumbers. Peel shallots and cut
into very fine rings. Clean and wash the lettuce, spin dry and pluck into pieces.
4. Whisk together the vinegar, soy sauce, orange juice and remaining oil. Season with
salt and pepper. Wash the herbs, dab dry, pluck off the leaves and chop. Cut the
meat into strips and mix with the vinaigrette, let stand briefly. Fold in remaining
prepared ingredients. Sprinkle with sesame.
FETA MEATBALLS WITH WHITE BEAN
500 g lean ground beef

1 egg
4 tbsp almond flour
2 tbsp ajvar (hot paprika paste)
salt
100 g feta cheese (feta)
1 tsp olive oil
1 onion
2 cloves of garlic
2 tins large white beans (250 g drained weight each)
250 g cherry tomatoes
100 g rocket
½ organic Lemon
1 tsp olive oil
1 tsp dr. thyme
pepper
For 4 servings
25 min preparation
tip
Would you rather have fewer carbohydrates? Then use the same amount of canned
green beans instead of white beans.
1. For the meatballs, knead the minced meat with the egg, almond flour, ajvar, 1/2
teaspoon salt and a little pepper. Cut the feta cheese into 8 cubes. Form 8 meatballs
from the mincemeat with moistened hands, putting 1 cheese cube in the middle of
each one. Refrigerate the meatballs until ready to use.
2. For the beans, peel and finely dice the onion and garlic. Pour the beans into a
colander, rinse and drain well. Wash and halve the tomatoes. Sort the rocket, wash
and spin dry. Remove the rough stalks and pluck the leaves as small as you like. Wash
the lemon in hot water, dry it and finely grate the zest. Then squeeze the lemon half.
3. Heat the oil in a large non-stick pan and fry the meatballs for approx. 6 minutes
on each side. Meanwhile, for the beans, heat the oil in a saucepan and briefly sauté
the onion and garlic. Add the thyme and beans and sauté briefly. Add the tomatoes
and a dash of water, season with salt and pepper, cover and steam for 3 – 4 minutes.
Season the beans with salt, pepper, lemon zest and 1 generous squeeze of lemon
juice. Finally mix in the arugula. Serve the meatballs with the beans.
STUFFED PORTOBELLO MUSHROOMS
4 Portobello mushrooms
2 spring onions
2 cloves of garlic
1 tbsp olive oil
1 tbsp pine nuts
½ bunch rocket
4 sun-dried tomatoes in oil
Salt
Pepper
100 g Taleggio
oil for brushing
For 4 servings
18 min preparation
Approx. 220 kcal per serving
tip
Portobello mushrooms are particularly rich in vitamin B. They strengthen our immune
system and protect us from diseases.
1. Rub the portobello mushrooms with a damp cloth. Cut off stem ends. Unscrew the
remaining stalks and chop finely. Use a teaspoon to scrape out the dark fins from the
caps and chop them into smaller pieces. Clean and wash the spring onions and finely
chop them along with the tender greens. Peel and chop the garlic.
2. Heat olive oil in a pan. Briefly toast the pine nuts. Add the mushroom stalks, fins,
garlic and spring onions and sauté for 3 – 5 minutes while stirring; put in a bowl.
3. Wash rocket, shake dry and cut into fine strips without the coarse stalks. Drain
tomatoes and cut into tiny cubes. Add both to the pine nut mixture, carefully season
with salt and pepper. Debark the Taleggio, cut into very small cubes and stir in.
4. Preheat the grill. Rub the grate with oil. Brush the mushroom caps with oil, place
them open-side down on the grid and grill over a medium heat for 3 – 5 minutes. Turn
the hats over, fill with the cheese mixture and continue grilling (with the lid closed if
possible) until the cheese is slightly melted, approx. 8 min.
HALLOUMI WITH ZUCCHINI PESTO NOODLES
1 clove of garlic
1 bunch of basil
25 g pine nuts
25 g walnuts
40 g grated parmesan
80 ml olive oil
salt
pepper
200 g halloumi (grilled cheese)
½ – 1 tsp oil for frying
3 – 4 medium courgettes (approx. 1 kg)
For 4 servings
30 min preparation
tip
The pesto is easy to prepare and keeps for several days in a screw-top jar in the
fridge, covered with oil, and even up to 3 months if frozen. To make it even faster,
you can also cook the vegetable noodles in two pans at the same time.
1. Peel the garlic for the pesto. Wash the basil, shake dry and pluck the leaves.
Lightly toast the pine nuts and walnuts in a coated pan without fat, then remove. Put
the prepared ingredients with the Parmesan in a high mixing bowl, gradually pour in
the olive oil and puree everything finely with the hand blender. Season the pesto with
salt and pepper.
2. Cut the cheese into slices about 1 cm wide. Grease a large non-stick pan with a
thin layer of oil and fry the cheese in it for approx. 4 minutes on both sides. Take out
and keep warm.
3. In the meantime, trim and wash the courgettes and use a vegetable peeler to cut
lengthways into long, thin strips. Place the zucchini strips in the pan and fry in the
remaining fat from the cheese for approx. 4 minutes, then mix in the pesto. Serve the
halloumi with the zucchini pesto noodles.
PUMPKIN SPINACH SOUP WITH DUMPLINGS
1 onion
1 Hokkaido pumpkin (approx. 1 kg)
3 tbsp olive oil
3 fresh fine veal sausages (approx. 150 g each)
1 l vegetable
stock 150 g baby spinach
½ bunch of basil
salt
freshly grated nutmeg
4 tbsp grated Parmesan
pepper
For 4 servings
30 min preparation
tip
Hokkaido squash is perfect for quick cooking because it can be eaten with the skin on.
You can also make the soup with nutmeg or butternut squash, but these must be
peeled before dicing.
1. Peel and finely dice the onion. Wash and halve the pumpkin, scraping out the
seeds and fibers. First cut the halves into wedges, then into approx. 2 cm pieces.
2. Heat 1 tbsp oil in a saucepan. Press the meat from the sausages in portions
directly into the hot oil to form small dumplings. Fry while turning. Add the onion and
pumpkin and sauté briefly. Pour in the broth, bring everything to the boil and simmer
over medium heat for approx. 10 minutes.
3. Meanwhile, clean and wash the spinach. Wash the basil and shake dry. Pluck off
the leaves, chop roughly and puree finely with the remaining oil using a hand blender.
Season the basil oil with salt.
4. Add the spinach to the soup and cook until it wilts, about 1 minute. Season the
soup with salt, pepper and nutmeg. Arrange in bowls, drizzle with some basil oil and
sprinkle with some parmesan. Serve with the remaining basil oil and extra Parmesan.
INDIAN LENTIL SOUP
300 g chicken breast fillet

1 large leek
3 carrots
1 piece of ginger the size of a walnut
1 tbsp oil
salt
2 – 3 tsp curry powder
100 g red lentils
½ l vegetable stock
1 can coconut milk (400 ml)
approx. 2 tsp lime juice
2 tbsp chopped coriander
pepper
For 4 servings
25 min preparation
tip
The lentil soup also tastes vegetarian with diced paneer (Ind. soft cheese) - or even
vegan with diced tofu. To do this, fry the cheese or tofu cubes like the meat. Then
take it out of the pot, set aside and only add it back to the soup to serve.
1. Wash the meat, pat dry and cut into small cubes. Clean the leek and cut in half
lengthways, wash thoroughly and cut into thin slices. Peel the carrots and cut into
small cubes. Peel the ginger and also finely dice.
2. Heat the oil in a saucepan and brown the meat while turning. Add the leek,
carrots and ginger and fry briefly. Season with salt and pepper, dust with curry
powder and toast briefly.
3. Rinse the lentils in a colander, drain and add to the chicken and vegetable mixture.
Add the tomatoes and the broth. Bring everything to a boil, cover and simmer over
medium heat for approx. 12 minutes, stirring from time to time.
4. Then add the coconut milk to the soup, stir in and heat briefly. Season the soup
with lime juice, salt, pepper and possibly some curry powder. Sprinkle with coriander
to serve.
COCONUT TOFU WITH CURRY VEGETABLES
600 g natural tofu

salt
approx. 50 g grated coconut
2 tbsp oil
1 onion
1 piece of ginger the size of a walnut
1 large aubergine
2 red peppers
2 – 3 pak choi (approx. 500 g, substitute ½ Chinese cabbage)
1 tbsp oil
2 tsp curry powder
165 ml coconut milk
1 squeeze lime juice
2 tablespoons chopped coriander greens
For 4 servings
25 min preparation
tip
The curry vegetables can also be prepared with other types of vegetables such as
cauliflower, zucchini or carrots, depending on your mood and availability. Particularly
fast: use a frozen vegetable mixture. And if you don't want it to be vegetarian, you
can prepare and fry the same amount of chicken breast or fish fillet in coconut
coating instead of tofu.
1. For the coconut tofu, cut the tofu into slices about 1 cm thick and lightly salt. Put
the grated coconut on a flat plate, roll the tofu slices in it and set aside.
2. For the vegetables, peel and finely dice the onion and ginger. Clean, wash and
dice the eggplant. Halve the peppers lengthwise, deseed, wash and also dice. Clean
and wash the pak choi, spin dry and cut into strips.
3. Heat the oil in a deep pan or wok, briefly sauté the onion and ginger. Add the
aubergine and peppers and sauté briefly. Add the pak choi and sauté briefly. Dust
over the curry powder and sauté briefly. Pour in the broth, bring everything to the
boil and simmer over low heat for approx. 10 minutes.
4. Meanwhile, heat the oil in a second pan and fry the breaded tofu in batches over a
medium heat for 2 – 3 minutes on each side. Pour the coconut milk over the curry
vegetables and let everything simmer briefly, then season with salt and lime juice.
Dice the coconut tofu as you like, sprinkle the curry vegetables with coriander and
serve with the tofu.
MARINATED EGGPLANTS AND PEPPERS
2 aubergines
2 sprigs of thyme
1 sprig of rosemary
6 tbsp olive oil
4 tbsp freshly squeezed lemon juice
1 tbsp honey
pepper
2 red peppers
2 cloves of garlic
8 tbsp olive oil
1 tbsp white wine vinegar
salt
pepper
For 4 servings
60 min preparation
tip
The marinated vegetables taste wonderful as a starter or as an accompaniment to
grilled meat or fish.
1. For the aubergines, clean and wash the aubergines and cut crosswise into slices
approx. 5 mm thick. Salt the aubergine slices, cover with cling film and leave to soak
for approx. 10 minutes. Wash the herbs and shake dry. Preheat the oven to 220°
(convection 200°).
2. Rinse the aubergine slices briefly, pat dry with paper towels and place in a large
ovenproof dish with the oil and sprigs of herbs. Cook in the hot oven (middle) for 10 –
12 minutes until golden brown and soft, turning occasionally. Remove the aubergines
and discard the herbs. Heat the lemon juice in a small saucepan with the honey.
Drizzle over the aubergine slices and mix well, season with salt and pepper. Cover and
leave to marinate for at least 5 hours before serving.
3. While the aubergines are cooking, quarter the peppers and remove the inner walls
and seeds. Wash the pepper quarters and pat dry, place skin-side up on a baking tray
lined with baking paper and cook in the hot oven (centre) for approx. 25 minutes until
the skin starts to blister. Remove the pods from the oven, cover with a damp tea
towel and allow to cool slightly. Then peel off the skin with a sharp knife.
4. Peel and finely dice the garlic, mix well with the oil, lemon juice and vinegar.
Place the skinned peppers on a platter and season with salt and pepper. Pour the
marinade over it and let the pods marinate, covered, for at least 5 hours.
SAUSAGE SALAD WITH BEANS
2 yellow peppers
2 red onions
200 g ham sausage
3 tbsp red wine vinegar
2 tbsp oil
4 tsp wholegrain mustard
200 g celery salad (jar)
440 g green beans (jar)
pepper
herb salt
For 4 portions
INFO: beans
Especially the kernels with valuable protein, potassium, calcium, magnesium, iron and
B vitamins are a good substitute for everyone who does not eat meat. However, green
beans and most fresh seeds are not for raw food lovers - uncooked they contain phasin,
which can spoil or even poison the stomach. After 7 to 15 minutes of cooking, the
phasin has completely disappeared.
1. Halve the peppers lengthwise, clean and wash. peel onion. Cut both into thin
strips. Also cut the ham sausage into thin strips.
2. Mix red wine vinegar and oil (e.g. rapeseed oil) with grainy mustard, sweeten
slightly. Mix everything with celery salad and green beans. Season the salad with
pepper and a little herb salt and place in sealable transport containers.
LOW CARB BREAD
100 g soy flakes

50 g ground flaxseed
120 g wheat bran
50 g poppy seeds (whole seeds or ground)
30 g whole wheat flour
1 pack cream of tartar
salt
1 bag fennel-aniseed-caraway tea
5 eggs (M)
400 g low-fat quark
For 1 bread (approx. 16 slices)

25 min preparation
INFO: Soy
Soybeans are very nutritious and contain eight essential amino acids that the body
needs to build endogenous protein; In addition to the protein already mentioned, they
contain vitamins B1, B2 and E, as well as a lot of magnesium, iron and isoflavones
(secondary plant substances that are supposed to relieve menopausal symptoms, for
example). The soybean is the raw material for numerous low-cholesterol and lactose-
free soy products.
1. Preheat the oven and tray (middle) to 200°. Coarsely grind the soy flakes and
flaxseed in the electric blender, then mix with the wheat bran, poppy seeds, flour,
baking powder and 1 teaspoon salt in a bowl.
2. Cut open the tea bag and mix the contents into the flake mixture. Add the eggs,
quark and 50 ml water and mix everything vigorously with the whisks of the hand
mixer.
3. Place the dough in the middle of a sheet of baking paper. Fold the paper over the
dough from the long sides. Then twist the edges of the paper so tightly that the dough
forms a compact loaf.
4. Slightly tear open the middle part of the paper so that the surface of the dough is
exposed. Using a knife, score the dough once lengthwise and four times across. Place
the pastry on the tray and bake in the oven for 1 hour.
5. Take the bread out of the oven and let it cool down on a wire rack for about 1
hour. Then remove from the paper and cut into slices as needed.
EGG SALAD
6 eggs
4 spring onions
2 tbsp red wine vinegar
Salt
4 radishes
60 g Gouda cheese
1/2 apple
2 tbsp mayonnaise
4 tsp wholegrain mustard
4 tbsp plain yoghurt
Pepper
For 4 portions
INFO: Egg
If you want to be absolutely sure that the egg and chicken come from a healthy and
"happy" farm, it is best to buy free-range or organic eggs instead of cage farming, or
look for a farmer or dealer you trust.
1. In a saucepan, cover the eggs with lukewarm water and bring to a boil. As soon as
the water boils, boil the eggs for another 4 minutes. Remove from the stove, let cool
in cold water, peel and finely dice.
2. Wash and trim the spring onions, cut into rings and briefly marinate in a bowl with
red wine vinegar and a little salt. Clean, wash and slice the radishes. Dice gouda.
Wash, core and finely dice the apple.
3. Add everything with the mayonnaise, grain mustard, natural yoghurt and the eggs
to the spring onions. Mix the salad well and season with salt and pepper. Serve neat
or with low-carb bread.
GREEK SANDWICHES
1 tin of kidney beans (approx. 240 g drained weight)

3 tbsp lime juice
1 tsp sweet paprika powder
Herb salt
Pepper
2 small courgettes
1 tbsp oil
140 g feta cheese
2 tomatoes
2 hearts of romaine lettuce
8 slices of low-carb bread
For 4 servings
20 min preparation
Tip:
Instead of the beans, use the same amount of cooked lentils or chickpeas - they taste
at least as good!
1. Pour the beans into a colander, rinse and drain. Place in a blender jar with 2
tablespoons of lime juice, paprika powder and 2 tablespoons of water and puree
finely with a hand blender. Season bean cream with salt and pepper.
2. Wash and trim the zucchini, cut in half crosswise and then cut lengthwise into 4
slices. Heat the oil in a pan, briefly fry the zucchini slices on both sides. Drizzle with
the remaining lime juice, salt and pepper.
3. Do not crumble the feta too finely. Wash the tomato and cut into thin slices,
removing the stalk. Pick lettuce hearts, wash and spin dry, pluck the leaves a little
smaller if you like.
4. Spread the bread slices thickly with the bean cream. Top 2 slices with plenty of
lettuce, then tomato, feta, courgettes and more lettuce. Fold the remaining slices of
bread on top, coated side down, and press down lightly. Halve the sandwiches
crosswise and wrap in greaseproof paper for transport.
VIETNAM SOUP WITH ROAST BEEF
1 piece of ginger (approx. 2 cm)

2 cloves of garlic
800 ml beef stock
2 tbsp fish sauce
3 tsp gingerbread spice
2 tsp sambal oelek
8 spring onions
250 g shiitake mushrooms
600 g pak choi
salt
200 g roast beef slices
2 handfuls of mint leaves
4 tbsp salted roasted peanuts
2 organic limes
For 4 servings
20 min preparation
Tip:
Pak choi – a tender type of Asian cabbage in which both stem and leaves are edible –
is now available in all well-stocked supermarkets. If you can't find it, strips of Chinese
cabbage leaves are a good substitute.
1. Peel the ginger and garlic, dice finely and bring to the boil in a saucepan with the
stock, broth, fish sauce, gingerbread spice and sambal oelek. Then let the seasoning
stock sit just below the boiling point for 5 minutes.
2. In the meantime, clean and wash the spring onions and cut them into thick rings.
Clean the mushrooms and remove the stems, halve the mushroom caps if you like.
Wash and trim the pak choi, cut the stalks and leaves into small pieces.
3. Leave the spring onions, mushrooms and pak choi sticks in the stock for 3 minutes.
Add the pak choi leaves and let them simmer for a while. If necessary, season the
soup with a little salt and sweeten a little if you like.
4. Cut the roast beef into thin strips. Spread on soup bowls with mint and peanuts.
Pour the soup over it. Wash the lime in hot water and dry it, quarter it and serve with
the soup to season it yourself.
SALAD TWRAPS WITH TUNA
2 spring onions
1 red pepper
200 g cherry tomatoes
260 g tuna (in its own juice)
12 large leaves of iceberg lettuce
4 tbsp mayonnaise
2 tbsp lemon or lime juice
1 tsp sweet paprika
salt
pepper
For 4 servings
15 min preparation
tip
Also delicious: stir about 2 teaspoons of chopped capers into the tuna mixture.
1. Clean and wash the spring onions, peppers and tomatoes. Cut the spring onions
into thin rings, finely dice the peppers and tomatoes. Drain tuna. Rinse the lettuce
leaves and pat dry, cut off the stalks.
2. Mix together the mayonnaise, lemon or lime juice and paprika powder. Season
with salt and pepper. Mix in the vegetables and tuna, season with salt and pepper.
3. Spread some tuna mixture as long strips in the bottom third of each lettuce leaf.
Fold the lettuce leaf over the filling once, then tuck in the edges and roll up the leaf.
Prepare 12 wraps in this way.
CABBAGE PAN
700 g pointed cabbage

2 onions
100 g dried tomatoes (in oil)
2 teaspoons oil
400 g minced beef
450 g still frozen frozen soup vegetables
2 pinches ground caraway
1 tbsp red wine
vinegar herb salt
pepper
2 tbsp frozen dill
For 4 portions
INFO: Pointed cabbage

The pointed cabbage is the earliest of all white cabbage varieties. Delicate leaves, a
very subtle cabbage aroma and the pointed head shape responsible for the name with
upward-growing leaves with a particularly delicate leaf structure characterize it.
1. Wash the pointed cabbage, clean and cut into large pieces. Peel the onions and
dice them like the sun-dried tomatoes. Heat the oil in a pan and fry the minced beef
until crumbly. Add the onion with the frozen soup vegetables and fry for approx. 2
minutes. Mix in the cabbage and tomatoes, fry everything for a further 2 minutes.
2. Add ground caraway and red wine vinegar, pour in 100 ml water, season with herb
salt, cover and simmer over medium heat for 5 - 7 minutes. Season to taste with herb
salt, pepper and red wine vinegar, place on plates. Sprinkle with frozen dill (or
freshly chopped dill).
TEX-MEX FRIED EGGS
120 g grated hard cheese (e.g. Emmental)

1 onion
2 cloves of garlic
1 small tin of kidney beans (125 g drained weight)
1 small tin of corn kernels (140 g drained weight)
2 tbsp oil
Salt
Pepper
¼ tsp ground cumin
¼ – ½ tsp chilli powder
8 eggs
For 4 servings
20 min preparation
tip
The cheese nachos also taste great as a crunchy side dish with salads and soups or
with a spicy tomato salsa for dipping as a snack.
1. Preheat the oven to 250°, line a tray with baking paper. Scatter the grated cheese
in 2 circles (each approx. 16 cm ∅ ) on the baking paper and bake in the oven (middle)
for approx. 10 minutes until melted. Take the cheese circles out of the oven and let
them cool down a bit. Cut into triangles to make cheese nachos while still warm.
2. Meanwhile, peel and finely dice the onion and garlic. Pour the beans and corn into
a colander, rinse and drain well. Heat 1 tbsp oil in a large saucepan, briefly sauté the
onion and garlic. Add the beans and corn and stir-fry for 3-4 minutes. Season with salt,
pepper, cumin and chili powder. Add the tomato passata, bring everything to the boil
and simmer for approx. 5 minutes.
3. Meanwhile, heat the remaining oil in two non-stick pans. Fry the eggs in it to fried
eggs, salt and pepper. Serve the fried eggs with Tex-Mex sauce and cheese nachos.
PORCIN STEAKS WITH BEETROOT SALAD
1 kg cooked beets (vacuum-packed)

1 small onion
40 g walnuts
100 ml apple cider vinegar
Salt
4 tbsp oil
1 small tart apple
1 – 2 tsp grated horseradish (from a jar)
150 g sour cream (10% fat)
2 tbsp chopped parsley
10 g dr. Porcini mushrooms
¼ tsp. thyme
1 tbsp coarse sea salt
4 rump steaks (approx. 200 g each)
½ tsp oil
pepper
For 4 servings
25 min preparation
tip
The remaining porcini salt will keep for several weeks in a screw-top jar. Incidentally,
you can use it not only to season steaks, but also to refine roast chicken, lamb or
oven-roasted vegetables such as pumpkin.
1. For the salad, drain the beetroot and cut into 1 cm cubes. Peel the onion and chop
finely. Lightly toast the walnuts in a coated pan without fat, then remove and roughly
chop. Season the vinegar with salt and pepper and gradually whisk in the oil. Toss the
beetroot, onion, and nuts with the dressing and set the salad aside until ready to
serve.
2. For the steaks, finely grind the porcini mushrooms with thyme and sea salt in a
food processor or finely pound in a mortar. Brush the steaks thinly on both sides with
oil and sprinkle with the porcini salt. Heat a pan without fat, place the steaks in it
and fry for 6 – 8 minutes, turning, until medium. Then wrap in aluminum foil and let it
rest for a while.
3. Meanwhile, peel, quarter, core and finely grate the apple. Mix with the
horseradish into the sour cream and season with salt. Season the beetroot salad again
with salt and pepper and mix in the parsley. Serve the steaks with salad and
horseradish cream. Serve with the remaining porcini salt for sprinkling.
IMPRINT
© 2016 GRÄFE UND UNZER VERLAG GmbH, Grillparzerstrasse 12, 81675 Munich
All rights reserved. Further distribution and public access, also in extracts, as well as
distribution through film, radio, television and the Internet, through photomechanical
reproduction, sound carriers and data processing systems of any kind only with the
written consent of the publisher.
Credits
The recipes from the following print editions served as the basis for this e-book: Inga
Pfannebecker: Expresskochen Low Carb (ISBN 978-3-8338-4433-1); Ira König: 99
healthy recipes for pleasure for two (ISBN 978-3-8338-2164-6); Martin Kintrup: Salads
(ISBN 978-3-8338-2200-1); Martin Kintrup: Low Carb for the Lazy (ISBN 978-3-8338-
4663-2); Susanne Bodensteiner: Grilling (ISBN 978-3-8338-3770-8); Tanja Dusy, Christa
Schmedes: Our country kitchen (ISBN 978-3-8338-2632-0).
Photo credits
The photos accompanying the recipes are from the following photographers/agencies:
Pete Eising; Wolfgang Schardt; Coco Lang; Joerg Rynio; Ulrike Schmid and Sabine
Mader.
Project management: Karin Pfaff; Head of Digital Media: Beate Muschler
ISBN 978-3-8338-5660-0
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Low Carb Abendessen - Ihjgfghj

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TABLE OF CONTENTS

3 chicken breast fillets (approx. 150 g each)

250 g snow peas

40 g dried porcini mushrooms

2 tbsp sesame seeds

500 g lean ground beef

300 g chicken breast fillet

600 g natural tofu

100 g soy flakes

For 1 bread (approx. 16 slices)

1 tin of kidney beans (approx. 240 g drained weight)

1 piece of ginger (approx. 2 cm)

700 g pointed cabbage

INFO: Pointed cabbage

120 g grated hard cheese (e.g. Emmental)

1 kg cooked beets (vacuum-packed)

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

www.facebook.com/gu.verlag All rights reserved. Further distribution and public

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de

Project management: Karin Pfaff; Head of Digital Media: Beate Muschler

You can find the GU homepage on the Internet at www.gu.de