The Low Carb Luxury Newsletter: 
Volume III / Number 01: January 11, 2002: Page 6
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Hearty Winter Dishes

With the holidays behind us, but winter still showing off in grand Jack Frost fashion, we all look for dishes that warm us up and offer that sense of comfort. What our mothers called meals that "stick to your ribs" (and luckily in our case, DON'T stick to your hips!) Here are some January favorites we hope you'll enjoy!

Onion Soup Gratinée Lyonnaise

This classic Lyonnaise-style French onion soup is a hearty mixture of deeply-colored, caramelized onions, chicken stock, and toasted French baguette. It's topped off with a thick, creamy cheese crust. The baguette, of course, serves to hold the cheese in place and can be eaten by non-low-carbers at your table. But for you, remember, it's part of the presentation, not part of the meal. Onion Soup
  • 1 Tablespoon unsalted butter
  • 2 Tablespoons corn oil
  • 1-1/4 lb. onions, peeled and sliced thin
  • 1/2 lb. Emmenthaler cheese, grated
  • 1/2 lb. Gruyere cheese, grated
  • 10 cups chicken stock
  • 1-2 cloves garlic: peeled, crushed, chopped
  • 1/4 teaspoon ground black pepper
  • Salt to taste
  • 1/2 French baguette, cut into 6 large circles
Heat the butter and oil in a saucepan on high heat, add the onions, and sauté for 10-12 minutes until browned.

Mix the grated cheeses together and set aside.

Add the stock and garlic to onions. Boil gently, uncovered, for 20 minutes. Push the soup through a food mill, and add pepper and salt.

Preheat oven to 400°F. Arrange bread slices in one layer on a cookie sheet and bake for 8-10 minutes. Place 1 slice in each of 6 12-oz. bowls and arrange bowls on a cookie sheet.

Turn oven up to 425°F. Sprinkle 2 tbsp. of cheeses on top of bread and fill bowls to the rim with soup. Sprinkle 1/2 c. of cheeses on top of the soup, making sure it covers the soup and touches the entire inside edge. Bake for 30 minutes until cheese is melted and browned. Serve.

Makes 6 servings — 3.8 grams of carbohydrate per bowl (discarding bread.)

For an onion soup not to collapse, the bowl has to be filled to the rim with stock and bread. The cheese layer should cover the whole surface, so it sticks to the side and forms a crust that holds its shape and doesn't sink.

Tournedos de Filet Mignon Cordon Bleu
Tournedos de Filet Mignon Cordon Bleu

  • 4  8-oz Filets Mignon, 2" thick
  • 4 slices Bacon, Thick
  • 4 Slices Swiss Cheese
  • 4 oz Prosciutto
  • 2 Tablespoons Clarified Butter
  • 1/2 cup Bearnaise Sauce
Preheat the broiler.

Cut a slice in upper surface of each fillet, near the edge, to form a pocket. Stuff one slice of swiss cheese and 1 oz of the Prosciutto into each pocket. Use a toothpick to secure the pocket closed. Wrap one slice of bacon around the edge of each fillet.

Sauté on both sides in clarified butter until lightly browned. Place on a baking sheet and put in the broiler about 4" under the heat. Broil about 4 minutes per side.

The fillets should be well browned on the outside but rare in the center and the cheese should be completely melted. The Bearnaise Sauce should either still be warm from preparation or it should be gently warmed before using.

Place fillets on hot dishes and pour a generous amount of Bearnaise sauce over each.

Makes 4 servings — 2.2 grams of carbohydrate per filet.

Chicken Breasts Pommery
(Sautéed with Pommery Mustard Brandy Cream Sauce)
Chicken Breasts Pommery

  • 1 stick (1/4 lb) butter, room temperature
  • 6 Tablespoons Pommery mustard
  • 1 bunch tarragon, chopped (1/2 cup chopped)
  • Salt and freshly ground black pepper
  • 4 bone-in chicken breasts with skin
  • 1 Tablespoon light olive oil
  • 1 medium onion, peeled and chopped
  • 1/2 cup brandy
  • 1  1/2 cups chicken stock
  • 1/2 cup heavy cream
Blend the butter, mustard, and tarragon in a small bowl. Season with a few pinches of salt and several grinds of pepper. Place half of the mixture (1/2 cup) in another small bowl and set aside.

Gently pull back the skin of each chicken breast and spread 2 tablespoons of the mustard butter over the meat; replace the skin.

Preheat the oven to 350°F.

Place a large ovenproof skillet over medium-high heat. When hot, add the oil. Place the chicken in the pan, skin side down, and cook for approximately 5 minutes, or until golden. Place the skillet in the oven and bake for 20 minutes, or until just cooked through. Remove the skillet from the oven and transfer the chicken to a platter; cover and keep warm.

Pour off all but 1 tablespoon of grease from the skillet and place it back on the stove over medium heat. Add the onion and sauté for 5 minutes. Add brandy; increase the heat to high, and continue cooking until almost evaporated, about 8 minutes. Mix cream into chicken stock and at to skillet. Cook to reduce to 1 cup (it takes about 25 minutes). Whisk in the reserved 1/2 cup of mustard butter and spoon over the chicken.

Makes 4 servings — 4.6 grams of carbohydrate per serving.

Dr. Pepper Cake
Dr. Pepper Cake

  • 1 1/2 cups high gluten flour
  • 1 cup almond flour
  • 1 cup granulated Splenda
  • 1/4 cup Diabetisweet
  • 1 Tablespoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 4 Tablespoons Dutch-Process Cocoa powder
  • 1/2 teaspoon salt
  • 8 large egg whites (room temp)
  • 1/2 teaspoon cream of tartar
  • 3/4 cup cold Diet Dr. Pepper *
  • 2 Tablespoons Buttermilk
  • 4 large egg yolks
  • 1/3 cup oil
  • 2 teaspoons vanilla extract
Grease and flour (use the gluten flour) two 8" or 9" round cake pans. Preheat oven to 325°F.

In large mixing bowl, sift together high gluten flour, almond flour, granulated Splenda, Diabetisweet, baking powder, cocoa, cinnamon, and salt. Set aside.

In another large bowl, whip egg whites until soft peaks form. Pause and sprinkle cream of tartar over egg whites, then continue beating until stiff peaks form.

In small bowl, mix cold Diet Dr. Pepper with egg yolks and whisk well. Add oil, buttermilk, and vanilla extract. Add egg yolk mixture to flour mixture and beat till smooth.

Add 1/2 of the whipped egg whites to the batter mixture and beat again until well blended (but no more than a minute.)

Then carefully add batter to remainder of whipped egg whites and mix gently using a rubber/plastic spatula, being careful not to break down whites, until batter is fully incorporated.

Pour into cake pans evenly and bake at 325°F for 20-30 minutes turning half-way through. Keep an eye on them and don't overbake. Baking time can vary a bit depending on oven, elevation, etc. Cake is done when lightly golden brown on top and puffed and cracked at edges. Remove from oven and cool for 10 minutes before removing from pan to cool on cake racks. When fully cool, assemble and frost with your favorite low-carb frosting. (A chocolate/peanut butter/cream cheese frosting is great on this cake!)

* I use my local Kroger brand "Diet Dr. K" which is their store brand Diet Dr. Pepper. It's Splenda sweetened and Splenda works better for baking than aspartame (NutraSweet.) If you want to use a Splenda sweetened soft drink for this cake and can't get a Dr. Pepper clone, try making it with Diet Rite. It's still quite good.

Total carbs in whole cake: 96. Cut into 16 pieces for 6 grams per slice or 12 pieces for 8 grams per slice.


Greenbeanz Low Carb Superstores has been around for over 2 years now, but this is only our third Low Carb Luxury Newsletter. In case you haven't been to our website before, I invite you to stop in for a visit! All of the staff here are on a low carb program, so we're always happy to give advice and let you know our opinions of the products we carry. (None of the products we sell contain Aspartame.)

In case you haven't tried the new Lean Protein Bites yet, you are in for a treat! Not only do these taste good, but they're loaded with protein, with 14-16 grams per package. Check them out!

Judy's Sugar-Free Candies If you like chewy caramels, peanut brittle, or coconut nut brittles, you can now get Judy's Sugar-Free Candies from Greenbeanz Low Carb Superstores. Judy's Candies makes some of the best tasting candy (they make both high carb and low carb versions, but of course we sell only the low carb versions) and we think that the low carb version tastes just as good as the real thing!

                                  They're on sale right now for $5.99!
Our specials this week:
  • New Atkins Muffin mixes: Cranberry Orange and Banana Nut are now also available in addition to the Blueberry. These mixes make the best low carb muffins I've found. Get them hot out of the oven smothered with melted butter, and they taste pretty close to the real thing! Each muffin has only 3 gms eff carb count and 6 grams of protein. One 12 ounce pkg makes 18 muffins and they're on sale for only $5.29!
  • Ultimate Low Carb 2 Bars (Smores, French Vanilla Etc) only $1.69!
  • All Atkins powdered Shake mixes only $15.99!
  • Pralines & Cream and Cinnamon Swirl Atkins bars are now available at the special price of 1.79 each!
  • Pure Delite Chocolate Bars: $1.89 each! The Pure Delite Dark is my favorite low carb candy bar.
  • Shipping Special: You will get free ground shipping on any order over $75.00 to the continental US! (All US except Alaska and Hawaii)

                                   18080 San Ramon Valley Blvd #104
                                             San Ramon, Ca 94583

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