Season 1, Episode 2

Make Ahead Meals

Chef George Stella shows how a little planning ahead goes a long way in maintaining a low carb lifestyle. He makes a few different dishes in just a short time that can be wrapped and kept until the mood suits. He bakes chicken breast wrapped in bacon and topped with tomato and fresh thyme; a colorful plate of grilled portobello mushrooms and summer vegetables; a family sized serving of tequila marinated grilled London broil with a tomato fromage as an accompaniment; and finally, blackened salmon cooked with spinach and soy black beans – great anytime.

Top 5 Tips
1. When cooking a low-fat protein such as chicken, wrap it with bacon. The fat from the bacon adds flavor and much needed moisture, while keeping the dish low carb.
2. Tomatoes are fairly low in carbs, but they do contain some natural sugars. You can eat them but remember: only in moderation.
3. Many vegetables are an important part of a low carb diet but some are better for you than others. Keep in mind that red bell peppers contain more Vitamin C than green ones. Also, most vitamins and minerals are found in veggie skins, so skip a step and leave the peeler in the drawer.
4. Store-bought marinades contain a lot of sugar; even some dry spice mixtures do too. Make a large batch of your own so you can top your proteins and veggies with it anytime you want.
5. Soy black beans are an excellent alternative to regular black beans, since they taste very similar but have far less carbs.

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Recipes From This Episode

Chicken with Bacon, Tomato and Thyme

Blackened Salmon with Spinach and Soy Black Beans (Five-minute meal in a pan!)

Grilled Portobellos and Summer Vegetables

Tequila Marinated London Broil

Tomato Fromage

Low Carb Revolution
Low Carb Comfort Foods


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