Memphis-Style Dry Rub BBQ and Cauliflower Mashed "Potatoes"

Friday, April 1, 2011

I got a wonderful cook book called 15 Minute Low Carb Recipes by Dana Carpender. There are a lot of great recipes in that book that are Medifast friendly with a little adaption here and there. She actually has quite a few low carb cook books published that got good reviews. I will have to check them out! I bought this particular book on Amazon (used of course to get the best deal). One of my favorite things to do is to make my own spices so I decided to try the Memphis-Style Dry Rub BBQ. There are a lot of great spices out on the market that are already low carb but if you really want to know what you are eating and want to make sure there is no added sugar, make you own spice blend. I buy these plastic 4 oz spice bottles on Ebay for around $10 for 5 bottles. I make my own labels for the spice bottles and voila, your own spice blend. You can reuse these bottles too! You just want to make sure to store your spices in an air tight container if you aren't going to be using them often.


The rub was good. It definitely had a good flavor, but next time I am going to try something a little different for an added variation. I am going to add a packet of Splenda and 1/4 tsp of Cayenne Pepper to the spice blend. If you just want a well-seasoned piece of meat without the spice or the sweetness, then this recipe is for you. I put it on chicken tenderloins and threw it on the George Foreman Grill for about 10 minutes. Turned out great!


I also made the cauliflower mashed potatoes that I have been reading a lot about on the message boards. It is definitely not mashed potatoes but it is a good substitute since cauliflower has such a neutral flavor. I used garlic and herb laughing cow cheese. Yummy! With only 1/2 a  Condiment and 1 Healthy Fat, this is a great side dish to serve with your meats. Enjoy!

Wonderful Memphis-Style Dry Rub BBQ
From 15 Minute Low Carb Recipes by Dana Carpender

Ingredients:
1 tbsp Paprika
2 tsp Chili Powder
3/4 tsp Salt
1/4 tsp Dry Mustard
1/4 tsp Garlic Powder
1/4 tsp Black Pepper
1/4 tsp Splenda Brown Sugar
1/4 tsp Cayenne Pepper

Directions:
Mix all the ingredients together and store in a salt shaker. Sprinkle on both sides of whatever you're cooking and grill.

I used 3/4 tsp, but feel free to use a 1/2 tsp instead. 3/4 tsp will count as 1 condiment for the day. This will yield a total of 7 tsp or 9.3 servings of 3/4 tsp.



Cauliflower Mashed "Potatoes"
From The Medifast Recipe Forum

Ingredients:
1 1/2 cup cooked cauliflower (3 Greens)
2 Light Laughing Cow Cheese Wedges (1 Healthy Fat)
1/16 tsp (half of 1/8 tsp) Salt (1/4 Condiment)
1/8 tsp pepper (1/4 Condiment)

Directions:
Combine all ingredients in a bowl and use a hand mixer and mix until creamy. You can also use a food processor for this.

*You can also substitute 1 tbsp reduced fat cream cheese for the laughing cow cheese. This will count as 1 extra condiment.

All your greens and 1/2 Condiment and 1 Healthy Fat

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