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The Low Carb 
Luxury Newsletter: Volume II / Number 18: September 21, 2001
Issue Date:
September 21, 2001

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In this issue:
  1. WelcomeFrom Lora: "America's Challenge"
  2. Recipes!"An Entire Issue of Recipes"
My Dear Low Carb Luxury Friends,

Well, it's time for another regularly scheduled newsletter, but considering the events that have transpired since our last regular issue, this one will be a little different.

I want to make a comment to all of you about the response we got from our 'Special Message' sent last week after America's tragedy. Within a few minutes of the message going out to you all, we received many warm, loving responses. Caring people continued to write, share ideas, and send me their stories over the next several days. We received HUNDREDS of letters. For these, I want to thank you all SO much and let you know how much they meant to me. I cried as I read many of them. Even though I can't answer them all, I have read ALL of them.

Some of you told me about new ways to help and we'll be working with some of you in this regard. For all of this, and for the thousands of you that warmly accepted my message, I thank you from the bottom of my heart. It made us all feel a little less alone right now.

Of course, there was a flip side as well. We have now had 15 people unsubscribe from our newsletter because they felt my message was inappropriate and/or unwelcome. One fellow was rude enough to send over 30 unsubscribe messages with each a little nastier and vulgar than the last, asking me "what it felt like to get unwelcome e-mails..." Well, I suppose that with all the positives of humanity, come the negatives.

As I write this, many of our friends, and fellow reviewers have lost someone in last Tuesday's attacks. I need to say that our prayers and hopes remain with them. It will take some time for all of us to come to terms with the tragic events and the senseless loss of lives. This attack on America will in all probability redefine the way we go forward in our personal and professional lives.

All this being said, we debated how we could just go back to "the routine" of our articles we publish each issue. And with your indulgence, we are opting to make this an All-Recipe edition. It's the most-asked for content for the newsletter, and we've gotten so many new ones in our files lately, that this gives us an opportunity to share them with you. Plus, all this cooking lately has given ME the chance to keep busy and keep my mind off other things... It's funny how we all deal with grief and stress differently. I've had to fight EXTRA hard against carb cravings this last week and a half. Our minds still turn to the old "comfort foods". So cooking lots of tasty SAFE foods has been just the ticket. Maybe it will be for you too.


       Lora and Richard


Keto Cocoa Crisp Cereal Our Keto Elves have been hard at work! Now you can enjoy the deep cocoa flavor and crunchy-sweet texture of your favorite cereal without all the carbohydrates! Amazingly, one generous 2/3 cup serving contains just 3 grams of carbs plus a whopping 21 grams of GMO-Free soy protein for much longer-lasting hunger relief!

Make sure you don't add high carb cow and soy milk! Instead use our delicious low carb, low lactose Keto Milk, the ideal companion for sugar-free Cocoa Crisp and original Keto Crisp Cereals.

  • Delicious Cocoa Taste - no sugar, no aspartame, no saccharin.
  • Authentic Crispy Texture.
  • Just 3 g carbs.
  • 12 g of appetite satisfying GMO-Free Soy Protein.
  • Sweetened with Splenda!
  • Enjoy delicious breakfast cereal without worrying about carbs!
Keto Crisp Cereal - Net. Wt. 8 oz./8 servings Keto Milk - Net Wt. 5.8 oz./12 servings

Buy direct at: or call toll free: 1-800-542-3230
or for a store near you:


Hard Rock Cafe's Tupelo Chicken (Low Carb Style)

  • 4 to 6 cups peanut oil
Sweet Mustard Dipping Sauce:
  • 1/4 cup mayonnaise
  • 1 1/2 teaspoons prepared mustard
  • 2 teaspoons Splenda
  • pinch paprika
Apricot Dipping Sauce:
  • 2 Tablespoons Grey Poupon Dijon mustard
  • 1 Tablespoon Keto Sugar Free Apricot preserves
  • 2 Tablespoons Splenda

  • 1 cup Keto Original Crumbs
  • 2 teaspoons crushed red pepper flakes
  • 1 1/4 teaspoons cayenne pepper
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/4 teaspoon onion powder
  • dash garlic
  • 1 egg
  • 1/2 cup heavy cream
  • 1/2 cup water
  • 1/4 cup almond flour
  • 1/4 cup oat flour
  • 1/2 cup vital wheat gluten
  • 1 pound chicken breast fillets
Preheat oil in a deep fryer to 350°F.

Make the sweet mustard dipping sauce by combining the ingredients in a medium bowl. Cover and refrigerate.

Make the apricot dipping sauce by combing those ingredients in a medium bowl. Cover and refrigerate this sauce as well, until your chicken is ready.

Prepare the breading by combining the Keto Original Crumbs, crushed red pepper flakes, cayenne pepper, cumin, salt, paprika, onion powder, and garlic in a medium bowl.

Beat egg in a medium bowl, add cream and water and stir.

Pour almond flour, oat flour, and vital wheat gluten into another medium bowl.

Slice each chicken breast lengthwise into strips approximately 1/2-inch wide. When the oil is hot, bread your chicken by first coating each strip with flour mixture. Dip the chicken into the egg/cream mixture and then back into the flour mixture. Dip each chicken strip back in the egg/cream mixture and then in the crumb mixture. Be sure to coat each chicken piece thoroughly with the Keto crumbs.

Fry 6 to 8 coated chicken strips at a time in the oil for 4 to 5 minutes or until the chicken is golden brown. Drain and serve chicken with the dipping sauces on the side.

Serves 6 as an appetizer.   8 carbs per serving with sauces.

Bacon-Wrapped Stuffed Shrimp

  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • dash ground black pepper
  • dash cayenne pepper
  • dash allspice
Dipping Sauce:
  • 1/3 cup sugarless ranch dressing
  • 1/4 teaspoon dried cilantro
    (or 1/2 teaspoon fresh minced cilantro)

  • 5 pieces bacon
  • 5 large shrimp
  • 3 slices fresh jalapeno*
  • 1 ounce pepper jack cheese

Preheat oven to broil.

Make the seasoning blend by combining the ingredients in a small bowl. Set this aside.

Make the dipping sauce by combining the ranch dressing with cilantro in a medium bowl.

Cook the bacon in a frying pan over medium/high heat, but don't cook it all the way to crispy. You want undercooked bacon that, when cool, will easily wrap around the shrimp. Cook the bacon about 3 minutes per side, and don't let it brown. When the bacon is done lay it on paper towels to drain and cool.

Shell the shrimp, leaving the last segment of the shell and the tail. Remove the dark vein from the back of the shrimp, and then cut down into the back of the shrimp, without cutting all the way through, so that the shrimp is nearly butterflied open. This will make a pocket for the pepper and cheese.

Pour 1 cup of water into a small bowl. Add the shrimp and jalapeno peppers and microwave for 60 to 90 seconds. Shrimp should be starting to firm up and change color. Immediately pour the water out of the bowl, remove the jalapeno slices and pour cold water over the shrimp. Place the shrimp and jalapeno pepper slices onto paper towels to drain off excess water.

Build the appetizer by cutting the jalapeno slices in half and removing the seeds. You should now have 6 jalapeno slices — you'll need 5 of these. Place one slice into the slit on the back of a shrimp. Cut an inch-long chunk of cheese (about 1/4-inch thick), and place it on the jalapeno slice. Wrap a piece of bacon around the shrimp, starting where the cheese is. Start wrapping with the thinnest end of the bacon. Go 1 1/2 times around the shrimp and then cut of the excess bacon and slide a skewer through the shrimp, starting with the end where the cheese is and piercing the cut end of the bacon on the other side. Repeat with the remaining shrimp and slide them onto the skewer with the tails facing the same direction.

Put the skewer onto a baking sheet or broiler pan and sprinkle a very light coating of the seasoning blend over the shrimp, then broil for 3 to 4 minutes or until the bacon begins to brown and the cheese begins to ooze. Serve over a bed of rice if desired. Feed the left over bacon pieces to the dog while you scarf out on the shrimp.

Serves 2 as an appetizer. 2.5 carbs per serving.

* If you prefer, you can use pepperocini instead of jalapeno - less hot, but still plenty of kick.

Cinnamon Nut Muffins

  • 2 large eggs
  • 1/4 cup cream
  • 3/4 cup water
  • 1/2 cup melted butter
  • 1 teaspoon sugarless vanilla extract
  • 3/4 cup almonds flour
  • 1/4 cup flaxseed meal
  • 2 Tablespoons whey protein powder
  • 1/2 cup wheat bran
  • 1/4 cup vital wheat gluten
  • 2 teaspoons liquid Splenda + 1 teaspoon liquid saccharine
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon allspice
  • 1/4 teaspoon ginger
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1 teaspoon maple extract - optional
  • 1/2 cup chopped walnuts

Preheat oven to 350°F.

Mix eggs, cream, water, sweeteners and vanilla in small bowl. Melt butter in microwave and add to cream mixture. In large bowl, sift together dry ingredients. Add wet mixture to dry a little at a time, mixing well. Pour into 12 greased non stick muffin cups.

Bake 15 minutes or until a toothpick comes out mostly dry. These puff up like regular muffins.

12 Servings - 1.8 carbs per muffin after fiber reduction.

Low Carb Connoisseur
Low Carb Connoisseur Gets a Fall Facelift!

You are cordially invited to take a tour of our redesigned web store! While you are there we have added some new items that may be of interest to you!

Creamy, fresh low carb cheesecakes are now available! Two cheesecakes in your choice of 13 different flavors delivered overnight to you! Please note all delivery details listed at the site.

Commodore Steel's Mango Ginger Chutney - Sweet & Spicy! Caribe Mango Salsa - Sweet & Hot! Rocky Mountain Hoisin Sauce - Add an Asian Twist! Commodore Steel's Cocktail Sauce with Dill & Lemon! Peanut Butter Fudge Sauce - Decadent taste yet Sugar Free! Check out these items and more!

Be sure to take advantage of our Fall Coupons!
Enter these codes without the quotes -

"fall5" to save $5.00 on $75.00 order
"fall10" to save $10.00 on $125.00 order
"fall20" to save $20.00 on $200.00 order

Thanks for taking a look and shopping with us at Low Carb Connoisseur !

Low Carb Connoisseur – we put the Dash in Low–!

Scalloped Cauliflower
Satisfy that need for scalloped potatoes!
  • 2 16 ounce bags frozen cauliflower
  • 1/2 small white onion - finely chopped
  • 12 ounces shredded cheddar cheese
  • 1/2 pint whipping cream
  • 1/4 cup butter (1/2 stick)
  • salt and white pepper
  • fried crisp bacon, crumbled
Preheat oven to 350°F.

Open frozen cauliflower bags one at a time into a colander and run cool water over each to separate the pieces and slightly thaw (don't use warm water.)

Butter a large casserole dish, and layer 1/2 of cauliflower across bottom of dish. Season with salt and pepper; then, layer with bits of onion, thinly sliced "pats" of butter, and 1/2 of cheddar cheese. Repeat.

Pour cream over top and place dish in the oven. If dish is very full, put a cookie sheet under it to prevent bubble-over in oven. Bake 45 minutes. Ten minutes before completion, add crumbled bacon.

Makes 10 servings - 4 carbs per serving.

Spinach and Blue Cheese Stuffed Chicken Breasts

  • 1 teaspoon vegetable oil, divided
  • 1 1/4 cups chopped onion. divided
  • 4 garlic cloves, minced
  • 1/2 cup frozen chopped spinach, thawed, drained, and squeezed dry
  • 2 Tablespoons crumbled blue cheese
  • 1 teaspoon Dijon mustard
  • 4 skinned, boned, chicken breast halves
  • 1/4 teaspoon pepper
  • 1/3 cup dry white wine
  • 1/2 teaspoon dried thyme
  • 1 cup chicken broth
  • 2 Tablespoons Dijon mustard
Heat 1/2 teaspoon oil in a large non-stick skillet over medium heat. Add 1/4 cup onion; sauté 6 minutes or until tender. Add garlic; sauté 1 minute. Add spinach and sauté 3 minutes.

Combine spinach mixture, cheese and 1 teaspoon mustard in a small bowl. Stir well; set aside. Wipe pan dry with a paper towel. Cut horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons spinach mixture into each pocket. Sprinkle chicken with pepper. Heat 1/2 teaspoon oil in a skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside, keep warm.

Add 1 cup onion to pan, and sauté 5 minutes. Add wine and thyme; cook 3 minutes or until reduced by half. Add broth and 2 tablespoons mustard; cook 4 minutes or until slightly thick, stirring occasionally.

Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken.

Makes 4 servings - 7.5 carbs per serving.

Herb Crusted Chicken with Shallot & Herb Salad

  • 1 Large roasting chicken
  • 1 cup Italian parsley leaves, stems removed
  • 1 cup Basil leaves, torn
  • 1/4 cup Chives, cut 1/2" long
  • 1/2 cup Chervil sprigs
  • 1/4 cup Tarragon leaves
  • 1/4 cup Virgin olive oil
  • 1 clove Garlic, sliced thinly
  • 2 Shallots, walnut sized, peeled and sliced
  • 1 Tablespoon Virgin olive oil
  • 1/4 Lemon, juiced
  • 1 Tablespoon Grated Parmesan cheese
Prepare the salad and marinade:

Combine all of the herbs in a bowl and toss together well. Remove 1-1/2 cups to a separate bowl and reserve, covered with a damp towel in the refrigerator, for garnish. Combine the remaining herbs with the garlic, shallots and olive oil and puree in a blender until smooth.

Prepare the chicken:

Rinse the chicken and pat dry with a clean towel. Rub with the olive oil and herb puree and marinate overnight. The next day, sprinkle the chicken liberally with salt and pepper. Pre-heat the oven to 350°F. and place the chicken in a roasting pan, back bone down. Cook for 45 minutes or until the juice runs clear around the thigh bone. Remove from the oven and carve the meat from the bone.

Finish the dish:

Toss the herb salad with the olive oil, lemon juice and Parmesan cheese and season to taste with salt and pepper. Divide the chicken onto four warm plates and garnish with the salad.

Makes 4 servings - 1.2 carbs per serving.

Eggs Augustus

  • 4 eggs
  • 1/4 cup cream
  • 2 Tablespoons oat flour
  • 1/4 cup melted butter
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • 1/2 cup ham, diced
  • 1/2 cup grated Cheddar cheese
  • 8 asparagus spears
  • 8 thin tomato slices
Beat the eggs, cream, flour, 1/8 cup melted butter, salt and pepper. Stir in ham and cheese. Pour into buttered pie pan.

Arrange slices of tomatoes on top, then add asparagus in form of spokes of a wheel. Drizzle remaining butter over top.

Bake at 350°F for 25 minutes. Allow to sit 10 minutes before slicing.

Note: May be made hours before, refrigerated and put in oven just before serving.

Serves 2 - 5 carbs per serving.

Zucchini-Herb Gratin

  • 3 zucchini, cut into 1/4-inch thick slices
  • 2 1/4 teaspoons Kosher salt
  • 1 Tablespoon white wine
  • 1 teaspoon olive oil
  • 1 teaspoon chopped fresh parsley
  • 1 teaspoon chopped fresh thyme
  • Freshly ground black pepper to taste
Sprinkle zucchini with 2 teaspoons salt and let drain 1 hour in colander. (Moisture is extracted, as zucchini has a high water content.) Pat dry.

Meanwhile, heat the oil in a deep-fat or deep frying pan to 375°F. When hot, quickly slip the tortillas into the hot oil - two or three at a time - holding them with tongs. Drain well on absorbent paper toweling.

Arrange zucchini overlapping in 10-inch baking dish.

Whisk together wine, oil, herbs, salt and pepper and spoon over zucchini.

If prepared ahead, seal with plastic wrap and refrigerate. To bake, place in a 375°F oven and bake until cheeses melt and the dish is hot, about 30 minutes.

Bake 25 minutes or until zucchini is tender but still firm.

Serves 4 - 4 carbs per serving.

Veal Chops with Chablis en Cocotte

A cocotte is a round or oval cooking pan with two handles and a tight-fitting lid that was traditionally used to cook slow-cooking dishes. Now "en cocotte" refers to braised dishes in which the meat is first browned and then cooked in a liquid at a low simmer either in the oven or on the stove top.
  • 4 veal loin chops, about 6 ounces each
  • 1/4 cup unsalted butter
  • 1/2 lb veal trimmings or bones, finely chopped (ask butcher) *
  • 1 cup Chablis wine
  • bouquet garni
  • 1/4 cup finely diced Canadian bacon or ham
  • 1 small onion, finely chopped
  • 1 baby carrot, finely diced
  • 1 turnip, finely diced
  • 1 Tablespoon chopped fresh parsley
Season the veal chops with salt and pepper. In a large skillet over medium heat, melt two-thirds of the butter and brown the veal for 2 - 3 minutes on both sides. Once browned, transfer the chops to a plate. Add the trimmings to the pan and brown, then return the veal chops to the pan. Cover, reduce the heat and cook slowly for 4 minutes on each side.

Transfer the chops and trimmings back to the plate and set aside.

Increase the heat to medium-high and cook the meat juices, stirring constantly, for about 3 - 4 minutes, or until they have caramelized onto the bottom of the pan. Strain the trimmings to remove the excess fat and return to the pan. Add the Chablis and stir well, scraping the bottom, until the cooking juices have dissolved. Cook for about 5 minutes, or until the wine has reduced in volume by three-quarters.

Add 2 cups water and the bouquet garni and simmer for 30 minutes. Strain the sauce into a glass measure and discard the veal trimmings and bouquet garni.

Meanwhile, melt the remaining butter in another skillet and brown the bacon for 2 - 3 minutes. Add the onion and carrot and cook for another 2 minutes before adding the turnip. Reduce the heat, cover and cook for 8 minutes.

Add the sauce to the vegetables, bring to a boil and cook for 10 minutes. Return the veal chops to the hot sauce, reduce the heat and allow to simmer for about 5 minutes, or until the veal is heated through. Serve immediately, sprinkled with the chopped parsley.

* You can use beef trimmings if veal trimmings are unavailable.

Serves 4 - 6.2 carbs per serving.

Salt Lake City Market Street Meatloaf

  • 1/4 cup finely chopped onion
  • 1/4 cup finely chopped scallions
  • 2 Tablespoons finely chopped celery
  • 1 Tablespoon finely chopped carrot
  • 2 Tablespoons minced red bell pepper
  • 1/4 cup minced green bell pepper
  • 1 teaspoon minced garlic
  • 2 Tablespoons butter
  • 2 eggs, beaten
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon nutmeg
  • dash cayenne
  • salt and freshly ground black pepper to taste
  • 1/4 cup sugar free/low-carb ketchup
  • 1 pound lean ground beef
  • 6 ounces bulk sausage
  • 1/4 cup low carb bread crumbs *
Sauté the onion, scallions, celery, carrot, bell peppers and garlic in the butter in a heavy skillet for 10 minutes or until the vegetables are tender and the moisture has evaporated. Cool to room temperature and chill for 1 hour.

Mix the eggs, cumin, nutmeg, cayenne, salt and black pepper in a bowl and beat until smooth. Beat in the ketchup. Add the ground beef, sausage, bread crumbs and chilled sautéed mixture. Mix well with hands for 5 minutes. Shape into a loaf.

Place the meatloaf in a baking dish and place in a large baking pan. Add boiling water to reach halfway up the sides of the smaller dish. Bake at 375°F for 35 - 40 minutes or until cooked through.

Remove the baking dish from the water and let stand for 15 minutes before serving.

Serves 6 - 2.5 carbs per serving.

* Low Carb bread crumbs can be made by drying/crumbing a pre-made low-carb bread like Irene's Health Bread, or your own homemade low-carb bread (see site recipes.)

Creamy Alfredo Sauce

This is amazing over grilled or baked chicken, but use your imagination!
  • 8 ounces cream cheese, cut in 1-inch cubes
  • 3/4 cup parmesan cheese, grated
  • 1/2 cup butter
  • 1/2 cup cream
  • 1/4 cup chicken broth
  • 1/2 teaspoon pepper - freshly ground
In a large saucepan, melt butter slowly, and add cream cheese as butter is completely soft. Combine all remaining ingredients. Stir well to combine (use a wire whisk to get a very smooth sauce.)

Cook gently over low heat until heated through (do not allow to boil) & smooth. Serve over chicken, turkey, or broccoli.

Serves 6 at 4-Tablespoon servings - 2 carbs per serving.

Asparagus in Mustard Cream Sauce

  • 1/4 cup good dry white wine
  • 1/2 cup heavy cream
  • 1 teaspoon Dijon mustard
  • 3 Tablespoons butter
  • 1 1/2 pounds fresh asparagus
In a medium skillet, boil wine, heavy cream, and mustard till reduced by half, stirring constantly. Stir in butter until melted; keep over low heat while you steam the asparagus till tender-crisp.* Arrange asparagus and pour sauce over. Serve immediately.

Serves 4 - 3 carbs per serving.

* If you prefer a softer asparagus spear, steam till desired tenderness.


Cinnamon Raisin Bread from Cheeters Diet Treats! This is the best tasting low carbohydrate Cinnamon Raisin Bread I have found, and it is now available at ! The folks at Cheeters (crackers, brownies, etc.) have perfected the art of making a low carb Cinnamon Raisin "dessert" type bread, with only 2 grams of effective carbohydrate after fiber subtraction! A 1 1/2 pound loaf with approximately 16 slices is only $4.99/loaf!

The great new Flax-O-Meal hot cereal is now available for ordering from our web site. Put that great warm comfort food back into your mornings for only 2 effective carbohydrates per serving (and a healthy 10 grams of fiber!) Available in Cinnamon & Spice, Vanilla Almond, Butter Pecan, and Chocolate!

Visit us at!

Thanks for reading! Keep your suggestions and questions coming in — we always want to hear from you! Remember, we can't address every request and query, but the ones we hear about the most or offer the greater potential to help others will surely make their way here.


Contents Copyright (c) 2001 Low Carb Luxury. All rights reserved.  E-mail: Please do not reprint or republish this newsletter elsewhere. You may share the link with low-carb friends, but we encourage you to have them sign up for their own free subscription.

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