Saturday, December 30, 2006

Country Cooking: Meatloaf, Mashed Taters, Cornbread - Total 12.6 Net Carbs

My wife and I had a great low-carb meal tonight. It's a low-carb version of typical Southern comfort food. This post can serve as an example of a good low-carb meal.

Meatloaf. 3.6 net grams per serving.

The main dish is meatloaf. This recipe makes 8 servings. I ate two servings. We could have made the meatloaf with lower carbs by leaving out the bread crumbs and onion soup mix, but it wouldn't be quite as good.

Spray on Pam
1 slice low carb/low calorie bread (7 net carbs)
2 lbs Ground Beef
1 package Lipton Onion Soup Mix (16 net carbs)
2 eggs
6 T. Heinz "1 carb" Ketchup (6 net carbs)

Preheat oven to 350 degrees. Spray bread with Pam then toast. Crumble bread and tear into tiny pieces. In large bowl, mix all ingredients, reserving 2 T. Heinz low-carb ketchup. Shape into loaf in casserole dish. Bake 30 minutes. Add 2 T. ketchup to top of meatloaf. Bake another 15 minutes.

Cornbread. 5 net grams per serving.

Yes, that's right, low-carb cornbread! Our cornbread was an experiment that turned out exceptionally well. This recipe makes 12 servings. We always cook cornbread in a cast iron skillet. The trick to making the outside crispy is to put the oil in the pan and pre-heat in the oven while mixing the batter. Once again, we used the "hood" diet beverage instead of cream. This can be found at most grocery stores next to the milk. This recipe also uses Carbquik which is like low-carb bisquik. This recipe doesn't have the typical Carbquik/Bisquik funky flavor. Carbquik can be purchased online. We buy it at (Please let me know if you know of anywhere cheaper to buy Carbquik). Another not typical ingredient is crude wheat bran which is also called "unprocessed wheat bran". I had to hunt all over town before finally finding this at a local Kroger on the nutrition isle. Don't skip the crude wheat bran as I feel it is what makes this recipe so good. Crude wheat bran makes for a good, gritty cornmeal-like texture.

1/4 c. oil
1/2 c. self-rising cornmeal
1 c. carbquik
1/4 c. Crude Wheat Bran
1/8 c. soy protein powder (optional)
1/4 c. hood calorie countdown dairy beverage

Pre-heat oven to 350 degrees. Put oil in skillet and place in oven. In large bowl, combine dry ingredients. Add Hood. While stirring, add water gradually until moist with a consistency of thick pancake batter (sorry, we didn't measure it). Remove pan from oven, pour batter into pan with hot oil. Place in oven and cook for 25-30 minutes until toothpick comes out clean.

Mashed Taters. 4 net carbs per serving.

The potatoes are by Dixie Carb Counters and called "Instant Mashers". We buy our "Instant Mashers" from These potatoes have 4 net grams of carbs per serving and are not half bad. The preparations are pretty much the same as regular instant mashed potatoes.


Anonymous said...

have you tried making this with corn bran?

Big Daddy D said...

I have never heard of corn bran. Just looked it up and it looks relatively low carb. Thanks for the question. If I can find some, I'll give it a try.

betty said...

this looks great, Yesterday I made a yummy cornbread substitute, it was .7 carbs...
I included the recipie over at my farmfunnies blog..I've nev er heard of corn bran either..just went to Bob's redmill and I didn't see any there(but wasn't looking for it then either) have you used whey low yet ?