The Low Carb Luxury Newsletter: 
Volume III / Number 07: April 12, 2002: Page 4
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      Cooking TLC with Karen Rysavy
Crockpot Cooking  " T L C "

Crockpot Spring is in the air, and for some that might mean putting away their crockpot until cold weather returns, but Iíve always considered this appliance a wonderful year-round timesaver! Cooking in the crockpot is a great way to cook without heating the kitchen up any more than necessary once truly warm weather arrives, too.

There is so much more you can do with a crockpot (slow-cooker) than to just keep cooking the same old pot roast and turnips — here are three not-so-ordinary dishes that make the most of crockpot cooking!

Crockpot Beef-and-Bean Burritos

  • 1 pound London broil, flank steak
     (or other lean cut — a great use for game meat)
  • half of a 1.25-ounce package of taco seasoning mix
  • 2 Tablespoons olive oil
  • 1/2 small onion, chopped (about 1/2 cup or 75 grams)
  • 1 Tablespoon white vinegar
  • 1 small can (4.5-oz) chopped green chilies
  • 1 reg. size can (16-oz) Eden organic black soy beans, rinsed and drained
  • 8 low carb tortillas
  • 2 cups (8 oz) shredded monterey-jack cheese
  • 1 medium tomato, chopped, about 100 grams
  • 1 cup sour cream
Crockpot Beef-and-Bean Burritos Trim any visible fat from meat and discard. Combine seasoning mix and olive oil and rub into all surfaces. Place in an electric slow cooker; add onion, vinegar, and green chilies. Cover; cook on low for 9 or more hours (read this as: go to work; then come home.)

Remove meat from slow cooker, reserving cooking liquid. Shred meat (I use two forks in a crosswise, pecking motion.) Return meat to reserved cooking liquid; add rinsed and drained beans; stir well, and cover to heat through while you warm tortillas by wrapping in foil and placing in a 350įF oven (or in a preheated outdoor grill, during really warm weather) for about 20 minutes.

Spoon a heaping 1/2 cup meat and bean mixture in a line down the middle of each tortilla, leaving about one to one and half inches at one end of the tortilla bare. Top with about 1/4 cup cheese, 1 tablespoon tomato, and 2 tablespoons of sour cream; fold the empty end up over the line of filling; then begin rolling the tortilla closed in other direction, long-ways.

NUTRITIONAL INFO: each wrap, including La Tortilla brand tortillas and garnishes specified: 458 calories; 30 gm fat (12 gm saturated); 20 gm carbohydrate (12 gm fiber); 33 gm protein [thatís 8 net carbs each, if you deduct fiber]

Chili Con Carne

Chili Con Carne
  • 2 lb. ground beef
  • 1/2 small onion, chopped
    (about 1/2 cup or 75 grams)
  • 1 teaspoon minced garlic (2 cloves, crushed)
  • 4 Tablespoons chili powder
  • 1 Tablespoon instant beef bouillon
  • 1 teaspoon paprika
  • 1 teaspoon ground oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1-1/2 cups water
  • 1 can stewed tomatoes, undrained (approx. 14 oz.)
  • 1 can tomato paste (8 oz.)
  • 1 can Eden organic black soy beans, (16-oz) rinsed and drained
Brown crumbled ground beef with chopped onion; drain off and discard grease. Place in crockpot with remaining ingredients, and stir to blend well. Cover and cook on low without stirring for 8-10 hours; or on high, stirring at least hourly, for 4-5 hours. Serve with shredded cheddar cheese, sour cream, and chopped chives for garnish.

NUTRITION INFO (chili only, not including garnishes): 8 servings, each serving 408 calories; 21.5 gm fat (7 gm saturated); 14 gm carbohydrate (5 gm fiber); 39 gm protein [only 9 net carbs, if you deduct fiber]

Crispy Carnitas

Crispy Carnitas
  • 2 pounds pork butt
  • 1/2 small onion, chopped
    (about 1/2 cup or 75 grams)
  • 2 Tablespoons minced garlic
    (or about 8 fresh cloves, crushed)
  • 1 teaspoon ground cumin
  • 1 Tablespoon white vinegar
  • 2 teaspoons hot pepper sauce, like Tabasco
    (or more to taste)
Place all ingredients in slow-cooker and add 1 cup water. Cook on low, covered, for 9 or more hours.

Strain off the cooking liquid, reserving whatís left of the chopped vegetables. Shred the meat, discarding excess fat, and then add it and the vegetables to a hot sautť pan. Cook and stir uncovered over medium heat until the shredded meat becomes brown and very crispy. There should be enough fat still in the meat after slow-cooking for it to render out during this last cooking process without the need to add additional oil to the pan, but you may need to add 3-4 tablespoons of water to the pan at the beginning to get the process going without first burning everything on. By the time the water evaporates, the oil youíll need to finish should be there if you stick to pork butt - donít try to make this recipe with a loin or other lean cut, or youíll be disappointed in the end!

Use the cooked meat hot or cold, in wraps, casseroles, sandwiches, etc. I serve mine just as in the above recipe, on a tortilla with chopped tomato and sour cream. When Iím feeling especially indulgent, I add a whole fresh-roasted green chili to my wrap under the carnita and other condiments.

NUTRITION INFO (pork only, not including wraps or garnishes): 8 servings, each serving 297 calories; 18 gm fat (6 gm saturated); 1 gm carbohydrate; 30 gm protein.

If you like these recipes, youíll LOVE my cookbook, Cooking TLC! Order your autographed copy direct from to receive FREE Priority Shipping!


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The Low Carb Chef
Talking about winning products, as promised last week, The Low Carb Chef is proud to introduce his "Aunt Paulaís" line of Chewy Chocolate Chip w/Walnut Cookie Mix and her Chewy Peanut Butter Cookie Mix! I challenge you to find a better cookie mix on the low carb market! Each LARGE cookie has less than 1 gram of effective carbohydrate and each bag of mix makes 24 LARGE cookies. You will not be able to tell the difference between the taste of these cookies and the ones you find in the "fresh baked" section of the convenience stores!

As always, we have a wide variety of other products available at, where we bring the low carb store, right to your door!

                                              Brett and Wanda
              Designed with the practical low carb dieter in mind!

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