The Low Carb Luxury Newsletter: 
Volume III / Number 16: August 30, 2002: Page 4
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Cooking TLC with Karen Rysavy      
Foil The Heat
The dog days of summer are officially upon us. No indoor cooking for me when I can help it!

One of my favorite beat-the-heat-and-still-eat strategies involves aluminum foil packets and a hot grill. That there's no clean-up with this method is a definite bonus.

I always have better luck when I use several layers of heavy-duty foil. No sense risking your entire dinner for the sake of a few cents more foil, right?

Don't make your packets too large. Individual ones are great and simplify serving immensely. Stack items in the packets fairly tightly, so you end up with short, fat packets instead of thin spread-out ones. Close them tightly when you close them, with several rolls of the foil, but always leave some air space in the packets.

If your grill has an upper rack where you can keep the foil packet further from the flames, use it, along with high heat. Test your meat for doneness - since temperatures can vary so much between grills, my cooking time should only be treated as suggestions.

Chinese Packets

  • 1/3 cup soy sauce (80 ml)
  • 2 Tb. sugar free honey or maltitol syrup (30 ml)
  • 2 Tb. Splenda granular (30 ml)
  • 1 tsp. ginger, ground (5 ml)
  • 1 tsp. black pepper (5 ml)
  • 1 lb. flank or sirloin steak, sliced thinly cross-grain, then cut into strips
    (450 gm - also great with boneless chicken, pork, etc.)
  • Spray oil
  • 2 cups shredded cabbage
    (480 ml - I use coleslaw mix)
  • 1 green, red or yellow bell pepper, in strips (approx. 125 gm)
  • 2 cups snow pea pods (480 ml - I used frozen)
  • 1/2 an onion, julienned
    (100 gm, cut first in half from stem to base, then sliced long ways into strips)
  • Pineapple extract
    (optional, and very variable as far as amounts go, depending on brand)
  • 1/3 cup whole walnuts (80 ml)
Soy Sauce Combine soy sauce, honey, splenda, ginger, extract, and black pepper (if you like things REALLY spicy, add some pepper sauce, cayenne pepper, or wasabi powder now) in a bowl with steak strips and turn to coat evenly. Allow to marinate for at least 30 minutes at room temperature, or up to two hours refrigerated.

Construct four foil packets and spray centers with oil. Combine marinated steak strips with peppers, onion, and peas. Place half cup of cabbage in bottom of each packet and divide meat and vegetable mixture evenly over top; sprinkle walnuts over all. Close packets and bake 25-40 minutes, until meat reaches desired degree of doneness.

NUTRITIONAL INFO: 4 servings, 363 calories, 15 g fat (6 g saturated),
*18 g carbohydrate (3 g fiber, 6 g sugar alcohols), 37 g protein, each. (*Many plans allow the deduction of fiber and sugar alcohols. You can omit the sugar free honey or maltitol syrup entirely if you wish, but I think it adds a lot if you can use it.)

Italian Packets

  • 1 small zucchini or yellow squash, grated, about 2 cups, 480 ml., 150 g
  • 3 tsp. salt, divided
  • 1/2 small onion, grated (about 1/4 cup, 75 g)
  • 4 mushrooms, sliced (optional, 10 g)
  • 2 tsp. oregano
  • 2 Tb. parsley
  • 2 tsp. minced garlic (or garlic powder)
  • 1/2 cup crumbled feta
  • 2 Tb. olive oil
  • 4 chicken breasts, about 1 lb., pounded to a uniform thickness
    (could use veal or pork as well)
  • 2 tomatoes, sliced and seeded (300 g)
  • 1/2 tsp. black pepper
  • 1/2 cup grated parmesan
Grate squash into a large bowl and sprinkle with 2 tsp. salt. Cover and set aside for 30 minutes. Drain and squeeze accumulated liquid from the squash. Add onion, mushrooms, oregano, parsley, garlic, and feta, and blend well.

Construct four foil packets. Add 1/2 Tb. oil to each packet; place a chicken breast in the center of each oil puddle. Season the chicken breasts with reserved salt and black pepper; divide squash mixture evenly among packets, piling atop chicken breasts. Cover with sliced tomatoes. Sprinkle Parmesan over all, and close packets.

Bake 45-60 minutes or until chicken tests done.

NUTRITIONAL INFO: 4 servings, 320 calories, 18 g fat (6 g sat), 5 g carbohydrate, 32 g protein, each.

If you like these recipes, you’ll LOVE my cookbook, Cooking TLC! Order your autographed copy direct from for FREE DELIVERY, and prompt order processing!

Mention Low Carb Luxury when you order and receive a $1 rebate!

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