The Low-Carb Comfort Food Cookbook

321 Pages·2002·1.05 MB·English

by  Michael R. Eades

The Low-Carb
Comfort Food Cookbook
Mary Dan Eades, M.D.
Michael R. Eades, M.D.
Ursula Solom
John Wiley & Sons, Inc.
To the low-carb faithful—cook well, live long.
Copyright © 2003 by Mary Dan Eades, M.D., Michael R. Eades, M.D., and Ursula
Solom. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
Design and production by Navta Associates, Inc.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in
any form or by any means, electronic, mechanical, photocopying, recording, scanning, or
otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copy-
right Act, without either the prior written permission of the Publisher, or authorization
through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222
Rosewood Drive, Danvers, MA01923, [phone], fax [phone], or on the web
at www.copyright.com. Requests to the Publisher for permission should be addressed to the
Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030,
[phone], fax [phone], email: [email protected].
Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used
their best efforts in preparing this book, they make no representations or warranties with
respect to the accuracy or completeness of the contents of this book and specifically disclaim
any implied warranties of merchantability or fitness for a particular purpose. No warranty
may be created or extended by sales representatives or written sales materials. The advice
and strategies contained herein may not be suitable for your situation. You should consult
with a professional where appropriate. Neither the publisher nor the author shall be liable for
any loss of profit or any other commercial damages, including but not limited to special,
incidental, consequential, or other damages.
For general information about our other products and services, please contact our Customer
Care Department within the United States at [phone], outside the United States at
[phone] or fax [phone].
Wiley also publishes its books in a variety of electronic formats. Some content that appears
in print may not be available in electronic books.
Library of Congress Cataloging-in-Publication Data:
Eades, Mary Dan.
The low-carb comfort food cookbook / Mary Dan Eades, Michael R. Eades,
Ursula Solom.
p. cm.
Includes bibliographical references and index.
ISBN 0-471-26757-0 (Cloth)
1. Cookery. 2 Low-carbohydrate diet—Recipes. I. Eades, Mary Dan.
II. Eades, Michael R. III. Solom, Ursula. IV. Title.
TX714 .E214 2003
641.5'638—dc21 2002014009
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
C
ONTENTS
ACKNOWLEDGMENTS v
INTRODUCTION 1
1 Low-Carb Comfort Food Cooking Guidelines 5
2 Bread and Other Delicious Low-Carb Baked Goods 19
3 Low-Carb Comfort Food Breakfasts, Brunches,
and Light Meals 41
4 Low-Carb Comfort Food Appetizers, Soups, Salads,
and Light Lunches 67
5 Low-Carb Comfort Food Poultry, Meat,
Game, and Seafood Entrees 101
6 Pasta, Pizza, Tortillas, and More—Delicious
Low-Carb Italian and Mexican Recipes 167
iii
7 Low-Carb Comfort Food Veggies and Side Dishes 209
8 Low-Carb Comfort Food Sauces and Salad
Dressings 233
9 Low-Carb Comfort Food Desserts 253
MAIL-ORDER SOURCES 303
INDEX 307
iv CONTENTS
A
CKNOWLEDGMENTS
No book project comes about without the help of an entire cast of
people, but in this instance, we are especially indebted to the monu-
mental contributions made by two people: Ursula Solom and Rose
Crane.
Without Ursula’s drive, ingenuity, creativity, energy, and never-
say-die attitude as our collaborator, most of the comfort foods that
you’ll enjoy in this book would quite honestly not exist, they are com-
pletely her brainchild. For her tireless contribution to low-carb eating
in general and to this book in particular, we are deeply grateful.
And, although she’s not officially recognized on the cover, we
couldn’t have managed to fill the book with so many interesting
recipes of all kinds without those contributed by our sister (and sister-
in-law), Rose Crane, who worked for over a year to develop, modify,
test, and retest many of the low-carb recipes herein. We thank her for
her generosity in contributing them and her help throughout this
process.
To our ever-faithful agents, Carol Mann and Channa Taub, we
again say thanks for always believing in us and for once again finding
the right publishing home for this project.
To our editor, Tom Miller, and all the folks at Wiley, our heartfelt
thanks for recognizing the need in the marketplace for a cookbook
like this one, for trimming it and shaping it into its final form, and for
making this idea a reality for all of us.
Thanks to our overworked assistant, Kristi McAfee, for putting up
with our hectic lives, wading through piles of papers, fielding phone
calls, faxing, mailing, emailing, and chauffeuring at all hours of the
day and night—what would we ever do without you?
And, finally, our appreciation and love go to our immediate family:
our sons, Ted, Dan, and Scott; their wives, Jamye and Katherine; and
our grandsons, Thomas and William, for always loving us, laughing
with us, believing in us, and giving us the best seven reasons of all to
keep doing what we do.
Michael and Mary Dan Eades
v
*****
Two individuals stand out in particular because of the special influ-
ence they had over shaping this book. Without them, my low-carb
comfort food recipes might never have seen the light of day. First and
foremost, there is Richard K. Bernstein, M.D., the renowned physi-
cian and diabetologist in Mamaroneck, New York. I am thankful and
grateful beyond measure for the interest he took in my fledgling
efforts, when I, a total stranger, approached him. he took the time to
read, review, counsel—and in the end gave my project a resounding
thumbs up. He introduced me to his literary agent, Channa Taub, who
became the other moving force in this venture, because she, too,
quickly became a believer. When Channa first asked me to send her
what I had, she minced no words about what she wanted. She was not
looking for diet manuals or “more ways to fix chicken”; she was only
interested in originallow-carb recipes, for they were badly needed. If
I truly had those, she might consider representing me. Once won over,
Channa’s unwavering belief in what she thought I could accomplish
often helped bolster my own, at times flagging, self-confidence when
faced with tough problems. She was always there, patiently guiding
and advising. Her vision of the book tremendously broadened its orig-
inal focus and scope, making it far better. She also initiated the col-
laboration with the Drs. Eades. I owe Channa a huge debt of gratitude
for accepting me and for putting her trust in me.
Heartfelt thanks and admiration also go to my other agent, Carol
Mann, who worked diligently and brilliantly to place this book with a
great publishing house and a terrific editor, Tom Miller. As appears to
be true of all the people involved with this book, he, too, had an infec-
tious enthusiasm for it and believed in its importance and success
from the outset. He decided to put the book on a fast track to bring it
out quickly. For him, it meant working tirelessly, despite an already
enormous workload. He trimmed, shaped, and streamlined the manu-
script into the fabulous, sleek volume you hold in your hands, one
that will make it a joy to cook low-carb. I cannot thank him enough.
When the Drs. Eades and I reached agreement on a collaboration,
we all expected that the result would be a wonderful cookbook, one
that would be far better than any two books we might have published
separately could have been. But what would it be like working with
them? What can I say, except that, in just one respect, I regret the
project has now ended. I could not have asked for nicer or better part-
ners and shall greatly miss working with them. Mike and Mary Dan
rolled up their sleeves and pitched in to do whatever needed doing.
They did it with a sense of humor, through thick and thin, through
vi
hairy deadlines and other minor calamities of publishing. They also
gave me many good ideas and suggestions to make the book even
more useful and interesting. If my recipes should help to make this
incredibly powerful diet more user friendly, thus enabling many more
people than before to make a long-term commitment to it and take
advantage of this marvelous way to lose weight and usually also gain
other, significant health benefits, I would consider it a tiny payback
for what the Drs. Eades truly have done for me, personally—and of
which I am reminded every single day: they restored my health.
Words can hardly say it properly, but I thank them from the bottom of
my heart.
It wasn’t until the first successful Magic Rolls came off the cookie
sheet that I knew the tide was turning. This had not happened at the
usual tidal speed, however, but only after a long interval that saw lit-
erally thousands of hopeless specimens go down the drain. No one
stood closer and remained more supportive and optimistic than my
husband, Bob, who might rightly have asked if I really thought any-
thing would ever come of what I was trying to do. I cannot thank him
enough for his unfaltering support, his love, his honest judgment, and
his highly critical taste buds that often sent me flying back to the
drawing board. He kept the project or, rather, me, on track—not
always a small feat. It would have taken far longer to complete the
book if it had not been for him.
Finally, thanks to my three daughters, Karen, Sandra, and Hilary,
who were supportive and always convinced that their mom could pull
this off. They also constantly reminded me of the need to keep the
recipes easy and quick to make, useful for busy lives. Thanks, too, go
to my brother-in-law, Donald Solom, who helped with the testing of
recipes, and to my brother, Dr. Guenther Patzig, whose sage counsel
and sometimes irreverent sense of humor never failed to lighten a
task.
Ursula Solom
vii

I
NTRODUCTION
It’s clear that low-carb dieting is here to stay. It is estimated that 25
million North Americans have followed or currently follow some
variation of the low-carb nutritional theme—for example, our own
Protein Power Plan, Dr. Atkins, SugarBusters!, the Carbohydrate
Addicts Diet, the Zone, the Paleo Diet, Suzanne Somers, or another
low-carb diet. And from the ranks of this vast multitude of low-carb
devotees has come an avalanche of letters, postcards, emails, faxes,
and phone calls with a strong recurring theme: give us more recipes,
quicker meal plans, and budget-minded ideas for sticking to low carb
forever.
In response to that need, we (Mary Dan and Michael Eades) set to
work accumulating and testing low-carb recipes for tasty dishes that
would be quick and easy to prepare and wouldn’t bust the budget at
the grocery store checkout. We accumulated some great recipes for
traditional low-carb staples (meats, fish, poultry, eggs, cheese, and
low-starch fruits and vegetables), along with menu ideas and prepara-
tion instructions to help low-carb dieters entertain friends and family
at the many feasting celebrations that occur throughout the year. We
were on track to produce a traditional cookbook that we thought
would help our readers live low carb more easily. Then, as is so often
the case, Serendipity, that shy muse of fortuitous coincidence, inter-
vened in the form of a call from our agent, Channa Taub.
She had recently accepted a new client who was working on a low-
carb cookbook with intriguing and unusual recipes. Channa felt that a
1