I get asked from time to time for a menu to follow for low carb, so here you go, this menu is not set for any certain month, so adjust it as you need too. You are not required to follow any certain diet while taking Skinny Body Care products, but for faster results eating low carb will help you and face the fact it is better for your health over all. Start changing your thinking about food and make this a lifestyle change. Need help or have questions just ask.
BREAKFAST
#1Crustless Tomato and Basil Quiche (Low Carb)
Ingredients:
1 tablespoon olive oil
1 onion, sliced
2 cups tomatoes, sliced
2 tablespoons flour
2 teaspoons dried basil or 2 tablespoons fresh basil
3/4 cup egg substitute or 3 whole eggs
1/2 cup skim milk
1/2 teaspoon black pepper (or less)
1 cup lowfat swiss cheese, shredded
Directions:
1.Preheat oven to 400°F.
2. Spray 9" pie pan with cooking spray and layer 1/2 cup of cheese on the bottom.
3. Heat olive oil in a large skillet over medium heat and saute onion until soft; layer over cheese in pie pan.
4. Sprinkle tomato slices with flour and basil, then saute 1 minute on each side; layer over onions in pie pan.
5. In a small bowl, whisk together eggs and milk, season with pepper and pour over the onion/tomato layers in the pie pan.
6. Sprinkle top of quiche with remaining 1/2 cup of cheese and bake at 400° F for 10 minutes.
7. Reduce heat to 350° F and bake for 15 to 20 minutes, or until filling is puffed and golden brown. Serve warm.
#2
Egg McmuffinsIngredients:
1 lb bulk pork sausage
8 eggs
4 slices American cheese (1 oz. each)
Directions:
1. Press sausage into 8 muffin tins, pressing up sides and pressing into bottom edges.
2. Bake at 400 degrees for 20 minutes.
3. Break an egg into sausage cups and return to oven for 15 minutes.
4. Place 1/2 slice American cheese over each cup and return to oven for 1 more minute.
#3
Low Carb Egg Buns
Ingredients:
3 eggs
3 tablespoons low-fat ricotta cheese
1/4 teaspoon cream of tartar
1 teaspoon Splenda sugar substitute
1 pinch salt
Directions:
1. Pre-heat oven to 300°F.
2. Beat egg whites to soft peaks.
3. Add cream of tarter and peak to stiff peaks.
4. Meanwhile whisk together egg yolks, ricotta cheese and Splenda and a pinch of salt.
5. Take one third of the egg white mixture and and fold into the egg yolk mixture.
6. Then fold egg yolk mixture into egg white mixture carefully til just blended.
7. On a parchment lined baking sheet form six piles of the mixture.
8. Bake at 300°F for one hour.
Low Carb Oatmeal Pancakes
Ingredients:
1/2 cup old-fashioned oatmeal
1/4 cup fat-free cottage cheese (or tof u)
4 egg whites (or 2 whole eggs)
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Variations
3/4 cup blueberries (optional)
1/4 cup chocolate chips (optional)
1 teaspoon cocoa (optional)
1/2 banana (optional)
Directions:
1. Place all ingredients in a blender; blend until smooth.
2. Spray a frypan with veggie spray; pour batter into frypan making two large cakes or 4 smaller cakes. Cook until bubbles appear around the edges and the edges look dry; flip and cook the other side.
3. Serve hot with butter and lemon or syrup or jam or freeze and reheat in a toaster.
#5Low Carb Pepperoni Pizza Frittata
Ingredients:
6 eggs, slightly beaten
3/4 teaspoon oregano
1/4 teaspoon salt
1/4 teaspoon pepper
nonstick cooking spray
3/4 cup roma tomato, chopped
1/2 cup pepperoni, chopped (I left mine in slices)
1 cup mozzarella cheese, shredded
1/2 teaspoon garlic, minced
Directions:
1. In a medium bowl combine eggs, oregano, salt, and pepper: set aside. Lightly coat a large broiler proof skillet with cooking spray. Heat skillet over medium heat.
2. Pour egg mixture into skillet. Sprinkle with garlic. As it sets, run a spatula around edge of skillet, lifting mixture so uncooked portion flows underneath. Continue cooking and lifting edges until almost set.
3. Remove skillet from heat. Sprinkle mixture with chopped tomatoes. Place skillet under the broiler 4-5 inches from heat. Broil for 1-2 minutes or just until top is set. Remove from broiler.
4. Top with pepperoni, and 1/2-cup cheese, and return to broiler. Broil 1-2 minutes till cheese melts. Sprinkle with remaining cheese and cut into wedges.
#6
Spinach and Feta Omelet (Low Carb)
Ingredients:
2 tablespoons onions, chopped
4 eggs
1 pinch salt
2 ounces feta, crumbled
1/4 cup spinach, chopped and cooked
4 tablespoons butter
Directions:
1. Crack the eggs into a bowl, add the sea salt and chopped onions and blend together with a wire whisk.
2. Melt 3 tablespoons of butter in a frying pan, and then add the egg mixture, tipping the pan to make sure the egg mixture covers the bottom of the pan.
3. Cook on medium heat, until the underside is lightly browned, and then add the spinach and the crumbled feta cheese.
4. Lift one side of the omelet with a spatula and fold it in half.
5. Reduce the heat, and cook until the inside of the omelet is cooked (less than a minute or so).
6. Use a spatula to slide the omelet onto a plate and serve!
Spinach and Feta Omelet (Low Carb)
Ingredients:
2 tablespoons onions, chopped
4 eggs
1 pinch salt
2 ounces feta, crumbled
1/4 cup spinach, chopped and cooked
4 tablespoons butter
Directions:
1. Crack the eggs into a bowl, add the sea salt and chopped onions and blend together with a wire whisk.
2. Melt 3 tablespoons of butter in a frying pan, and then add the egg mixture, tipping the pan to make sure the egg mixture covers the bottom of the pan.
3. Cook on medium heat, until the underside is lightly browned, and then add the spinach and the crumbled feta cheese.
4. Lift one side of the omelet with a spatula and fold it in half.
5. Reduce the heat, and cook until the inside of the omelet is cooked (less than a minute or so).
6. Use a spatula to slide the omelet onto a plate and serve!
#7
Very Low-Carb Pumpkin Muffin in a Minute (Mim)
Ingredients:
Muffin
1/4 cup flax seed meal (i like golden)
1/2 teaspoon baking powder
4 tablespoons Splenda sugar substitute
1/2 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice
2 1/2 tablespoons pumpkin puree (canned)
1 egg
Frosting
1 ounce cream cheese
1 teaspoon almond milk (or cream)
3 tablespoons Splenda sugar substitute (or more or less, depends on your taste)
Directions:
1. Mix all together in a mug and microwave for 1 min 40 sec! for frosting just mix together as well. Spread muffin with frosting. YUM!
2. Tip: if you forget to get your cream cheese out to soften, microwave it for about 15 seconds and it will work fine.
3. There are approx 2 carbs in this.
Very Low-Carb Pumpkin Muffin in a Minute (Mim)
Ingredients:
Muffin
1/4 cup flax seed meal (i like golden)
1/2 teaspoon baking powder
4 tablespoons Splenda sugar substitute
1/2 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice
2 1/2 tablespoons pumpkin puree (canned)
1 egg
Frosting
1 ounce cream cheese
1 teaspoon almond milk (or cream)
3 tablespoons Splenda sugar substitute (or more or less, depends on your taste)
Directions:
1. Mix all together in a mug and microwave for 1 min 40 sec! for frosting just mix together as well. Spread muffin with frosting. YUM!
2. Tip: if you forget to get your cream cheese out to soften, microwave it for about 15 seconds and it will work fine.
3. There are approx 2 carbs in this.
#8
Low-Carb Crustless Green Chile and Cheese Quiche
Ingredients:
6 eggs
1 cup fat-free cottage cheese
3/4 cup half-and-half
1 (7 ounce) can diced green chilies, drained
1 cup shredded reduced-fat Mexican cheese blend
1/8 teaspoon salt
1/8 teaspoon ground pepper (optional)
6 ounces spinach, wilted (optional)
2 tablespoons olive oil, for sauteing Spinach (optional)
Directions:
1. Preheat oven to 375°F.
2. Lightly spray or butter an 8-inch deep-dish pie plate or a 7" X11" casserole dish.
3. * Optional: in a saucepan, heat 2 tablespoons Olive Oil on medium-high heat, and add 6 oz. uncooked Spinach, and sauté until wilted, about 2-3 minutes. Set aside.
4. In a large bowl, whisk eggs until well blended.
5. Add half and half, cottage cheese, salt and pepper and mix well.
6. Whisk in well-drained chilies and cheese (and wilted Spinach if desired).
7. Pour into prepared dish and bake until top is golden and quiche is set in center, 25 to 30 minutes.
8. Cool for at least 5 minutes before cutting into wedges.
Low-Carb Crustless Green Chile and Cheese Quiche
Ingredients:
6 eggs
1 cup fat-free cottage cheese
3/4 cup half-and-half
1 (7 ounce) can diced green chilies, drained
1 cup shredded reduced-fat Mexican cheese blend
1/8 teaspoon salt
1/8 teaspoon ground pepper (optional)
6 ounces spinach, wilted (optional)
2 tablespoons olive oil, for sauteing Spinach (optional)
Directions:
1. Preheat oven to 375°F.
2. Lightly spray or butter an 8-inch deep-dish pie plate or a 7" X11" casserole dish.
3. * Optional: in a saucepan, heat 2 tablespoons Olive Oil on medium-high heat, and add 6 oz. uncooked Spinach, and sauté until wilted, about 2-3 minutes. Set aside.
4. In a large bowl, whisk eggs until well blended.
5. Add half and half, cottage cheese, salt and pepper and mix well.
6. Whisk in well-drained chilies and cheese (and wilted Spinach if desired).
7. Pour into prepared dish and bake until top is golden and quiche is set in center, 25 to 30 minutes.
8. Cool for at least 5 minutes before cutting into wedges.
#9
Low Carb Sausage Gravy
Ingredients:
1 lb bulk pork sausage or 1 lb turkey breakfast sausage
2 cups cream (I use Hood Carb Countdown) or 2 cups low-carb milk (I use Hood Carb Countdown)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup coffee
3/4 teaspoon xanthan gum
Directions:
1 Brown sausage until cooked through and drain any excess fat.
2 Pour milk over crumbled sausage and season with salt and pepper.
3 Stir in coffee.
4 Sprinkle xanthan gum evenly over skillet, and stir over low heat until gravy thickens.
5 Note: xanthan gum takes a bit longer to thicken than flour (and uses quite a bit less), so be patient; if you start adding a lot of xanthan gum to get it to thicken, the gravy will turn pasty (but if it does, just thin it with milk).
Low Carb Sausage Gravy
Ingredients:
1 lb bulk pork sausage or 1 lb turkey breakfast sausage
2 cups cream (I use Hood Carb Countdown) or 2 cups low-carb milk (I use Hood Carb Countdown)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup coffee
3/4 teaspoon xanthan gum
Directions:
1 Brown sausage until cooked through and drain any excess fat.
2 Pour milk over crumbled sausage and season with salt and pepper.
3 Stir in coffee.
4 Sprinkle xanthan gum evenly over skillet, and stir over low heat until gravy thickens.
5 Note: xanthan gum takes a bit longer to thicken than flour (and uses quite a bit less), so be patient; if you start adding a lot of xanthan gum to get it to thicken, the gravy will turn pasty (but if it does, just thin it with milk).
#10
Low Carb Low Sodium Breakfast Burritos
Ingredients:
2 lbs ground turkey
2 teaspoons oregano
2 teaspoons garlic powder
2 teaspoons sage
2 teaspoons black pepper
2 teaspoons fennel seeds
2 teaspoons thyme
2 teaspoons cinnamon
1 tablespoon brown sugar
1 teaspoon white pepper
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/4 teaspoon marjoram
1/8 teaspoon red pepper flakes
32 ounces egg whites
12 eggs
4 cups low-sodium swiss cheese, shredded
17 la tortilla factory low-carb flour tortillas (large whole wheat)
Directions:
1. Mix meat and spices together and refrigerate for 24 to 48 hours.
2. Cook meat and drain off fat.
3. While meat is cooking cook eggs and egg whites together in another pan.
4. When meat and eggs are done cooking place in large mixing bowl with the shredded cheese and mix till well blended.
5. Warm tortillas and then scoop approximately 1/2 cup of filling into tortilla and roll.
6. The burritos can then be placed in separate Baggies and frozen for future use.
Low Carb Low Sodium Breakfast Burritos
Ingredients:
2 lbs ground turkey
2 teaspoons oregano
2 teaspoons garlic powder
2 teaspoons sage
2 teaspoons black pepper
2 teaspoons fennel seeds
2 teaspoons thyme
2 teaspoons cinnamon
1 tablespoon brown sugar
1 teaspoon white pepper
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/4 teaspoon marjoram
1/8 teaspoon red pepper flakes
32 ounces egg whites
12 eggs
4 cups low-sodium swiss cheese, shredded
17 la tortilla factory low-carb flour tortillas (large whole wheat)
Directions:
1. Mix meat and spices together and refrigerate for 24 to 48 hours.
2. Cook meat and drain off fat.
3. While meat is cooking cook eggs and egg whites together in another pan.
4. When meat and eggs are done cooking place in large mixing bowl with the shredded cheese and mix till well blended.
5. Warm tortillas and then scoop approximately 1/2 cup of filling into tortilla and roll.
6. The burritos can then be placed in separate Baggies and frozen for future use.
#11
Baked Eggs Wrapped in Bacon…Easy and Low Carb!
Ingredients:
1 tablespoon melted butter or 1 tablespoon cooking spray
6 slices bacon or 6 slices deli ham or 6 slices pepperoni
6 eggs
6 tablespoons heavy cream or 6 tablespoons half-and-half cream or 6 tablespoons milk
2 ounces cheddar cheese, cut into 6 slices or 2 ounces cheese, of your choice cut into 6 slices
Directions:
1. Preheat oven to 325.
2. Sauté or microwave to half cook strips of bacon to insure the bacon is done by the end of the baking time (this step is not needed for either the pepperoni or ham).
3. Grease bottom of muffin cup with the butter (or spray tin with cooking spray).
4. Line the sides & bottom with the bacon slice (or deli ham or pepperoni slices).
5. Place 1 egg in each muffin cup and pierce yolk.
6. Place 1 T. cream over the top of egg and sprinkle egg lightly with salt and pepper.
7. Put a slice of cheddar to cover top of the egg.
8. Bake for 20 minutes or until eggs are set and cheese melted. Lift out of the tin and enjoy!
Baked Eggs Wrapped in Bacon…Easy and Low Carb!
Ingredients:
1 tablespoon melted butter or 1 tablespoon cooking spray
6 slices bacon or 6 slices deli ham or 6 slices pepperoni
6 eggs
6 tablespoons heavy cream or 6 tablespoons half-and-half cream or 6 tablespoons milk
2 ounces cheddar cheese, cut into 6 slices or 2 ounces cheese, of your choice cut into 6 slices
Directions:
1. Preheat oven to 325.
2. Sauté or microwave to half cook strips of bacon to insure the bacon is done by the end of the baking time (this step is not needed for either the pepperoni or ham).
3. Grease bottom of muffin cup with the butter (or spray tin with cooking spray).
4. Line the sides & bottom with the bacon slice (or deli ham or pepperoni slices).
5. Place 1 egg in each muffin cup and pierce yolk.
6. Place 1 T. cream over the top of egg and sprinkle egg lightly with salt and pepper.
7. Put a slice of cheddar to cover top of the egg.
8. Bake for 20 minutes or until eggs are set and cheese melted. Lift out of the tin and enjoy!
#12
Egg Cupcakes (Paleo & Low Carb Friendly)
Ingredients:
10 -12 eggs, whisked well
1 green onion
2 zucchini
2 cups spinach
1/2 a jar roasted red and yellow peppers
6 -8 slices cooked bacon
sea salt and black pepper
Directions:
1. Preheat oven to 350 and grease with olive oil two muffin pans.
2. Whisk all your eggs in a big bowl.
3. In a food processor throw in the green onion, zucchini, bacon, and peppers and process until finely chopped but NOT smooth (yuck…).
4. Add this mixture to your eggs.
5. Throw your spinach into the processor and finely chop and also add to your eggs.
6. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes).
7. Bake for 20-25 minutes or until the eggs are set in the middle.
Egg Cupcakes (Paleo & Low Carb Friendly)
Ingredients:
10 -12 eggs, whisked well
1 green onion
2 zucchini
2 cups spinach
1/2 a jar roasted red and yellow peppers
6 -8 slices cooked bacon
sea salt and black pepper
Directions:
1. Preheat oven to 350 and grease with olive oil two muffin pans.
2. Whisk all your eggs in a big bowl.
3. In a food processor throw in the green onion, zucchini, bacon, and peppers and process until finely chopped but NOT smooth (yuck…).
4. Add this mixture to your eggs.
5. Throw your spinach into the processor and finely chop and also add to your eggs.
6. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes).
7. Bake for 20-25 minutes or until the eggs are set in the middle.
#13
Low Carb Hash Browns (Not Really Potatoes)
Ingredients:
1 zucchini (thin, about 10 inches long, shredded)
1 egg
1 tablespoon French's French fried onions (crushed)
1 tablespoon onion (minced)
1/4 cup cheese (any kind, shredded...I used colby jack)
1/4 teaspoon seasoning salt
1 dash black pepper
2 tablespoons oil
Directions:
1. Mix all of the ingredients together in a bowl. Heat the oil in a saute pan, divide the mixture into 2 and place each into the saute pan.
2. Smash the zucchini down with the back of a spoon to form patties.
3. Cook for 4 minutes, then with a spatula flip them over like pancakes and cook for an additional 3 minutes.
4. Enjoy!
Low Carb Hash Browns (Not Really Potatoes)
Ingredients:
1 zucchini (thin, about 10 inches long, shredded)
1 egg
1 tablespoon French's French fried onions (crushed)
1 tablespoon onion (minced)
1/4 cup cheese (any kind, shredded...I used colby jack)
1/4 teaspoon seasoning salt
1 dash black pepper
2 tablespoons oil
Directions:
1. Mix all of the ingredients together in a bowl. Heat the oil in a saute pan, divide the mixture into 2 and place each into the saute pan.
2. Smash the zucchini down with the back of a spoon to form patties.
3. Cook for 4 minutes, then with a spatula flip them over like pancakes and cook for an additional 3 minutes.
4. Enjoy!
#14
Creamy Oatmeal
Ingredients:
Serves: 2
bowls
1 cup of quaker oats oatmeal
1/2 cup heavy cream
1/4 cup half-and-half cream
1 tablespoon almond extract
3 tablespoons Splenda brown sugar blend
1/2 cup raisins
1 tablespoon of bacardi rum
1/4 cup of chopped pecans
2 tablespoons low-carb maple syrup
Directions:
1. Place 1/2 cup of heavy cream and 1/4 cup of half & half in sauce pan.
2. Add three tablespoons of splenda brown sugar, almond extract, raisins and bacardi rum.
3. Heat through until hot. Stir to prevent filming.
4. Once hot, add 1 cup of oatmeal.
5. Cook for three minutes.
6. Pour into two soup bowls.
7. Drizzle low carb maple syrup.
8. Add chopped pecans.
Creamy Oatmeal
Ingredients:
Serves: 2
bowls
1 cup of quaker oats oatmeal
1/2 cup heavy cream
1/4 cup half-and-half cream
1 tablespoon almond extract
3 tablespoons Splenda brown sugar blend
1/2 cup raisins
1 tablespoon of bacardi rum
1/4 cup of chopped pecans
2 tablespoons low-carb maple syrup
Directions:
1. Place 1/2 cup of heavy cream and 1/4 cup of half & half in sauce pan.
2. Add three tablespoons of splenda brown sugar, almond extract, raisins and bacardi rum.
3. Heat through until hot. Stir to prevent filming.
4. Once hot, add 1 cup of oatmeal.
5. Cook for three minutes.
6. Pour into two soup bowls.
7. Drizzle low carb maple syrup.
8. Add chopped pecans.
#15
Low Carb Breakfast Balls
Ingredients:
2 lbs bulk pork sausage
1 lb ground beef
3 eggs
2 tablespoons dried onion flakes
1/2 teaspoon black pepper
1/2 lb sharp cheddar cheese, shredded
Directions:
1. Mix all the ingredients together until thoroughly blended (it is best to use your hands or an electric mixer).
2. Form into about 4 dozen 1 to 1 1/2 inch balls and place on a cookie sheet or broiler pan.
3. Bake at 375°F for about 25 minutes.
4. Once they are cool, they can be sorted into individual zip bags and frozen for a grab-and-go breakfast.
5. NOTE: for Scotch Eggs, mold a bit of the raw meat mixture around a peeled hard-boiled egg (or eggs) and bake at 350°F for 30 minutes
Low Carb Breakfast Balls
Ingredients:
2 lbs bulk pork sausage
1 lb ground beef
3 eggs
2 tablespoons dried onion flakes
1/2 teaspoon black pepper
1/2 lb sharp cheddar cheese, shredded
Directions:
1. Mix all the ingredients together until thoroughly blended (it is best to use your hands or an electric mixer).
2. Form into about 4 dozen 1 to 1 1/2 inch balls and place on a cookie sheet or broiler pan.
3. Bake at 375°F for about 25 minutes.
4. Once they are cool, they can be sorted into individual zip bags and frozen for a grab-and-go breakfast.
5. NOTE: for Scotch Eggs, mold a bit of the raw meat mixture around a peeled hard-boiled egg (or eggs) and bake at 350°F for 30 minutes
#16
Breakfast Mock Cinnabon (Low Carb)
Ingredients:
1/2 cup 1% fat cottage cheese
1 (1 g) packet sugar substitute (I use Equal)
7 pecan halves, toasted if you prefer
ground cinnamon
Directions:
1. Combine cottage cheese and sugar substitute.
2. Sprinkle with cinnamon (no limit) and top with pecan halves.
Breakfast Mock Cinnabon (Low Carb)
Ingredients:
1/2 cup 1% fat cottage cheese
1 (1 g) packet sugar substitute (I use Equal)
7 pecan halves, toasted if you prefer
ground cinnamon
Directions:
1. Combine cottage cheese and sugar substitute.
2. Sprinkle with cinnamon (no limit) and top with pecan halves.
#17
Truly Low Carb Hot Cereal
Ingredients:
1 cup flax seed meal (ground flax seeds, regular or golden)
1 cup protein powder (suggested is vanilla EAS Simply Whey powder)
1/2 cup wheat bran
1/4 cup oat bran
1/2 cup raw almonds, coarsely ground
1/4 cup raw unsalted sunflower seeds, coarsely ground
Directions:
1. Combine all ingredients. Mix can be stored for later use. I store mine in the fridge.
2. To prepare one serving, simply place 1/4 cup of the mix in a very tall, microwavable bowl, or use a saucepan on the stovetop.
3. Add 1/2 cup of water (you may substitute part of the water for sugar-free syrup, in any flavor desired).
4. Bring to a boil, stirring, and continue to boil and stir for at least two minutes, to thicken.
Truly Low Carb Hot Cereal
Ingredients:
1 cup flax seed meal (ground flax seeds, regular or golden)
1 cup protein powder (suggested is vanilla EAS Simply Whey powder)
1/2 cup wheat bran
1/4 cup oat bran
1/2 cup raw almonds, coarsely ground
1/4 cup raw unsalted sunflower seeds, coarsely ground
Directions:
1. Combine all ingredients. Mix can be stored for later use. I store mine in the fridge.
2. To prepare one serving, simply place 1/4 cup of the mix in a very tall, microwavable bowl, or use a saucepan on the stovetop.
3. Add 1/2 cup of water (you may substitute part of the water for sugar-free syrup, in any flavor desired).
4. Bring to a boil, stirring, and continue to boil and stir for at least two minutes, to thicken.
#18
Crustless Bacon, Spinach & Swiss Quiche - Low Carb
Ingredients:
1 lb bacon
1 large onion, chopped
2 tablespoons butter, divided
1 teaspoon olive oil
10 ounces frozen spinach, thawed
6 ounces swiss cheese, shredded
6 eggs
1/2 cup heavy whipping cream
salt
pepper
Directions:
1. On a foil lined pan, cook bacon in 350 degree F. oven until crisp.
2. While bacon cooks, chop onion and shred cheese.
3. Heat 1 tablespoon butter and 1 teaspoon oil in skillet over medium heat. Add chopped onion, and stir to coat.
4. When onion turns glossy, add thawed spinach, and stir to mix. Heat about 5 minutes, then remove from heat to cool.
5. Remove bacon from oven, and place on a paper-towel lined plate to drain.
6. Stir together eggs, salt, pepper & heavy whipping cream in a medium bowl.
7. Add in cheese, onion/spinach mixture, and bacon. Stir thoroughly to mix.
8. Butter a glass pie plate or quiche dish, pour mix in, and pat evenly with a fork.
9. Bake in 350 degrees F. oven 25-30 minutes, or until a knife inserted in the center comes out clean.
10. Let rest 5 minutes before cutting & serving.
11. I bet you can't eat just ONE slice!
Crustless Bacon, Spinach & Swiss Quiche - Low Carb
Ingredients:
1 lb bacon
1 large onion, chopped
2 tablespoons butter, divided
1 teaspoon olive oil
10 ounces frozen spinach, thawed
6 ounces swiss cheese, shredded
6 eggs
1/2 cup heavy whipping cream
salt
pepper
Directions:
1. On a foil lined pan, cook bacon in 350 degree F. oven until crisp.
2. While bacon cooks, chop onion and shred cheese.
3. Heat 1 tablespoon butter and 1 teaspoon oil in skillet over medium heat. Add chopped onion, and stir to coat.
4. When onion turns glossy, add thawed spinach, and stir to mix. Heat about 5 minutes, then remove from heat to cool.
5. Remove bacon from oven, and place on a paper-towel lined plate to drain.
6. Stir together eggs, salt, pepper & heavy whipping cream in a medium bowl.
7. Add in cheese, onion/spinach mixture, and bacon. Stir thoroughly to mix.
8. Butter a glass pie plate or quiche dish, pour mix in, and pat evenly with a fork.
9. Bake in 350 degrees F. oven 25-30 minutes, or until a knife inserted in the center comes out clean.
10. Let rest 5 minutes before cutting & serving.
11. I bet you can't eat just ONE slice!
LUNCH
#1
Cauliflower Salad Made Like Potato Salad (Low Carb)
Ingredients:
Servings: 8
1 whole cauliflower, steamed and florets chopped into chunks 6 slices turkey bacon or 6 slices smoked bacon, cooked crisp and crumbled 4 -5 scallions, chopped 1/2 cup finely diced celery 4 hardboiled egg, peeled and chopped 1/3 cup regular mayonnaise 1/3 cup low-fat sour cream 1 tablespoon creole mustard 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1/4 teaspoon paprika
Directions 1 Combine ingredients and chill before serving.
Cauliflower Salad Made Like Potato Salad (Low Carb)
Ingredients:
Servings: 8
1 whole cauliflower, steamed and florets chopped into chunks 6 slices turkey bacon or 6 slices smoked bacon, cooked crisp and crumbled 4 -5 scallions, chopped 1/2 cup finely diced celery 4 hardboiled egg, peeled and chopped 1/3 cup regular mayonnaise 1/3 cup low-fat sour cream 1 tablespoon creole mustard 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1/4 teaspoon paprika
Directions 1 Combine ingredients and chill before serving.
#2
Chicken Salad with Grapes
Ingredients:
Servings: 5
2 1/2 cups diced cooked chicken 1 cup finely chopped celery 1 cup seedless grapes, halved 1 cup chopped walnuts or 1 cup pecans (optional) 1 small minced onion 1/2 teaspoon salt 1 teaspoon Worcestershire sauce 1/2 cup Miracle Whip
Directions:
1 Combine all ingredients; chill.
2 Serve with just about anything- crackers, chips, rolls, bread or bagel.
Chicken Salad with Grapes
Ingredients:
Servings: 5
2 1/2 cups diced cooked chicken 1 cup finely chopped celery 1 cup seedless grapes, halved 1 cup chopped walnuts or 1 cup pecans (optional) 1 small minced onion 1/2 teaspoon salt 1 teaspoon Worcestershire sauce 1/2 cup Miracle Whip
Directions:
1 Combine all ingredients; chill.
2 Serve with just about anything- crackers, chips, rolls, bread or bagel.
#3
Crack Slaw - Low Carb
Ingredients:
Servings: 4
1 lb ground beef
salt and pepper
2 tablespoons toasted sesame oil
2 garlic cloves, minced
3 green onions, sliced
14 ounces coleslaw mix (if you don't want the carrots use the angel hair cole slaw or just shred up a head of cabbage)
2 tablespoons low sodium soy sauce
1/2 teaspoon sriracha sauce (this will be pretty mild so add to taste or you can use pepper flakes to taste)
1 (1 g) Splenda quick pack
1/2 teaspoon ginger paste (you could also use 1/2 teaspoon fresh minced ginger or ground ginger)
1 teaspoon white vinegar (any kind really) sriracha sauce (to garnish)
Directions
1 Brown ground beef and season with salt and pepper to taste.
2 Remove from pan and set aside.
3 Heat up sesame oil and sauté garlic, onions, and slaw in sesame oil until cabbage cooked to desired tenderness.
4 Stir in the soy sauce, Sriracha sauce, Splenda, ginger and vinegar.
5 Add back in hamburger. Mix well and serve!
6 Serve with additional Sriracha sauce on the side for people who want to add spice.
Ingredients:
Servings: 4
1 lb ground beef
salt and pepper
2 tablespoons toasted sesame oil
2 garlic cloves, minced
3 green onions, sliced
14 ounces coleslaw mix (if you don't want the carrots use the angel hair cole slaw or just shred up a head of cabbage)
2 tablespoons low sodium soy sauce
1/2 teaspoon sriracha sauce (this will be pretty mild so add to taste or you can use pepper flakes to taste)
1 (1 g) Splenda quick pack
1/2 teaspoon ginger paste (you could also use 1/2 teaspoon fresh minced ginger or ground ginger)
1 teaspoon white vinegar (any kind really) sriracha sauce (to garnish)
Directions
1 Brown ground beef and season with salt and pepper to taste.
2 Remove from pan and set aside.
3 Heat up sesame oil and sauté garlic, onions, and slaw in sesame oil until cabbage cooked to desired tenderness.
4 Stir in the soy sauce, Sriracha sauce, Splenda, ginger and vinegar.
5 Add back in hamburger. Mix well and serve!
6 Serve with additional Sriracha sauce on the side for people who want to add spice.
#4
Cucumber Salad Ingredients:
Servings: 6-8
2 cucumbers, very thinly sliced
1 red onion, very thinly sliced
2 tablespoons vinegar or 2 tablespoons lemon juice
2 tablespoons low-fat sour cream or
2 tablespoons yogurt salt and pepper, to taste (I like a lot of pepper)
1/2 teaspoon sugar
1 teaspoon chopped fresh dill
Directions:
1 Mix cucumbers and onions together.
2 Mix rest of ingredients together in a closed bowl and give a shake.
3 Add to cucumbers, chill till very cold & serve
Servings: 6-8
2 cucumbers, very thinly sliced
1 red onion, very thinly sliced
2 tablespoons vinegar or 2 tablespoons lemon juice
2 tablespoons low-fat sour cream or
2 tablespoons yogurt salt and pepper, to taste (I like a lot of pepper)
1/2 teaspoon sugar
1 teaspoon chopped fresh dill
Directions:
1 Mix cucumbers and onions together.
2 Mix rest of ingredients together in a closed bowl and give a shake.
3 Add to cucumbers, chill till very cold & serve
#5
Fake Potato/Rutabaga Salad (Low Carb) Ingredients:
Servings: 4
2 medium sized rutabagas (peeled and cubed)
2 hard-boiled eggs (chopped)
1/3 cup mayonnaise (not low fat)
1 teaspoon yellow mustard
1/8 teaspoon celery salt
1/4 small onion (diced)
1 stalk celery (diced)
2 tablespoons dill pickle relish
Directions:
1 Place the cubed rutabaga in a sauce pan and cover with water. Bring to a boil and continue boiling on medium high heat for 15 minutes or until tender when pricked with a fork.
2 Drain rutabagas and set aside to cool. In a seperate bowl, mix all of the rest of the ingredients together.
3 Add 3/4 of the rutabagas to the bowl of the mayo mixture.
4 Mash the remaining 1/4 of the rutabagas with a fork or potato masher and fold into the salad.
5 Cover and chill for at least 15 minutes.
6 Enjoy!
Servings: 4
2 medium sized rutabagas (peeled and cubed)
2 hard-boiled eggs (chopped)
1/3 cup mayonnaise (not low fat)
1 teaspoon yellow mustard
1/8 teaspoon celery salt
1/4 small onion (diced)
1 stalk celery (diced)
2 tablespoons dill pickle relish
Directions:
1 Place the cubed rutabaga in a sauce pan and cover with water. Bring to a boil and continue boiling on medium high heat for 15 minutes or until tender when pricked with a fork.
2 Drain rutabagas and set aside to cool. In a seperate bowl, mix all of the rest of the ingredients together.
3 Add 3/4 of the rutabagas to the bowl of the mayo mixture.
4 Mash the remaining 1/4 of the rutabagas with a fork or potato masher and fold into the salad.
5 Cover and chill for at least 15 minutes.
6 Enjoy!
#6
Low Carb " I'm Dying for a Burger" Salad
Ingredients:
Serves: 4
1 lb ground beef
1/4 cup chopped onion
4 cups chopped lettuce
1 medium tomato, chopped
20 hamburger dill pickle slices (coarsely chopped)
1/2 cup mayonnaise
2 teaspoons yellow mustard
1 tablespoon heavy cream (more or less)
salt pepper garlic powder
Directions
1 Brown ground beef and onions with salt, pepper, and garlic powder until cooked through.
2 Toss while hot with lettuce, tomato and pickles. You want the lettuce to slightly wilt.
3 In a small bowl, mix together mayo and mustard, then thin it out with heavy cream until thin enough to pour.
4 Stir dressing into salad mixing everything together well.
5 This salad tasted best when ingredients are warm or at least room temperature I sometimes heat for about 30 seconds in the microwave.
6 Be sure to adapt ingredients to include your favorite hamburger toppings.
Ingredients:
Serves: 4
1 lb ground beef
1/4 cup chopped onion
4 cups chopped lettuce
1 medium tomato, chopped
20 hamburger dill pickle slices (coarsely chopped)
1/2 cup mayonnaise
2 teaspoons yellow mustard
1 tablespoon heavy cream (more or less)
salt pepper garlic powder
Directions
1 Brown ground beef and onions with salt, pepper, and garlic powder until cooked through.
2 Toss while hot with lettuce, tomato and pickles. You want the lettuce to slightly wilt.
3 In a small bowl, mix together mayo and mustard, then thin it out with heavy cream until thin enough to pour.
4 Stir dressing into salad mixing everything together well.
5 This salad tasted best when ingredients are warm or at least room temperature I sometimes heat for about 30 seconds in the microwave.
6 Be sure to adapt ingredients to include your favorite hamburger toppings.
#7
Low Carb Best-Ever Green Salad
Ingredients:
Servings: 6
1 cup vegetable oil
2/3 cup Splenda sugar substitute
1/2 teaspoon dry mustard
3 teaspoons minced onions
1/2 teaspoon garlic salt pepper
1/3 cup vinegar
12 cups mixed salad greens
8 slices crisp-cooked bacon
4 ounces shredded swiss cheese
2 ounces toasted sliced almonds
Directions
1 Combine oil, Splenda, mustard, onion, garlic salt, pepper and vinegar.
2 Process until blended.
3 Combine greens, bacon, cheese and almonds.
4 Add 1/2 of the dressing; toss to coat.
5 Add more dressing, if desired.
Servings: 6
1 cup vegetable oil
2/3 cup Splenda sugar substitute
1/2 teaspoon dry mustard
3 teaspoons minced onions
1/2 teaspoon garlic salt pepper
1/3 cup vinegar
12 cups mixed salad greens
8 slices crisp-cooked bacon
4 ounces shredded swiss cheese
2 ounces toasted sliced almonds
Directions
1 Combine oil, Splenda, mustard, onion, garlic salt, pepper and vinegar.
2 Process until blended.
3 Combine greens, bacon, cheese and almonds.
4 Add 1/2 of the dressing; toss to coat.
5 Add more dressing, if desired.
#8
Low Carb Deviled Chicken Salad
Ingredients:
Servings: 2
1 whole chicken breast, cooked and cubed
1 hardboiled egg, chopped
1/2 cup celery, finely chopped
2 tablespoons mayonnaise
1 teaspoon Dijon mustard fresh chives or 1 green onion, snipped fine
salt & fresh ground pepper
Directions:
1 Prepare whole chicken breast;grilled is tastier.
2 Cube and put in mixing bowl.
3 Mix in chopped hardboiled egg,celery, and green onions or chives.
4 Mix in mayonnaise and mustard.
5 Add salt and fresh ground pepper to taste.
6 Chill and enjoy.
Ingredients:
Servings: 2
1 whole chicken breast, cooked and cubed
1 hardboiled egg, chopped
1/2 cup celery, finely chopped
2 tablespoons mayonnaise
1 teaspoon Dijon mustard fresh chives or 1 green onion, snipped fine
salt & fresh ground pepper
Directions:
1 Prepare whole chicken breast;grilled is tastier.
2 Cube and put in mixing bowl.
3 Mix in chopped hardboiled egg,celery, and green onions or chives.
4 Mix in mayonnaise and mustard.
5 Add salt and fresh ground pepper to taste.
6 Chill and enjoy.
#9
Low Carb Stuffed Zucchini
Ingredients:
Servings: 8
4 medium zucchini
2 tablespoons butter
1 tomato, chopped
3 green onions, finely sliced pepper
1/4 cup parmesan cheese, grated
salt
Directions:
1 Cut zucchini lengthwise in halves. Scoop out pulp, leaving 1/4 inch wall; chop pulp and reserve. Place zucchini shells cut sides down in dish. Cover loosely and microwave on high (100%) until crisp-tender (about 5-6 minutes.) Cover and microwave reserved pulp, the onions, and butter in a 1 1/2 quart casserole or bowl on high until tender (6-7 minutes.) Stir in cheese, tomato, salt and pepper.
2 Turn zucchini shell cut sides up; spoon mixture into shells. Cover loosely and microwave on high until hot (2-3 minutes.)
3 Makes 8 Servings.
Ingredients:
Servings: 8
4 medium zucchini
2 tablespoons butter
1 tomato, chopped
3 green onions, finely sliced pepper
1/4 cup parmesan cheese, grated
salt
Directions:
1 Cut zucchini lengthwise in halves. Scoop out pulp, leaving 1/4 inch wall; chop pulp and reserve. Place zucchini shells cut sides down in dish. Cover loosely and microwave on high (100%) until crisp-tender (about 5-6 minutes.) Cover and microwave reserved pulp, the onions, and butter in a 1 1/2 quart casserole or bowl on high until tender (6-7 minutes.) Stir in cheese, tomato, salt and pepper.
2 Turn zucchini shell cut sides up; spoon mixture into shells. Cover loosely and microwave on high until hot (2-3 minutes.)
3 Makes 8 Servings.
#10
Low Carb Taste Treat Salad
Ingredients:
Serves: 2
2 teaspoons Splenda granular
2 ounces fish sauce (Nam Pla)
2 ounces fresh lime juice
1 red chile, seeds removed finely sliced
2 garlic cloves, crushed
2 teaspoons finely grated gingerroot
Salad
4 ounces courgettes, made into ribbons with a potato peeler leaving seeds
10 ounces fresh shrimp
8 ounces cucumbers, deseeded and chopped
5 ounces radishes, finely sliced
1 ounce roasted peanuts
2 tablespoons chopped coriander
Directions:
1 Place all dressing ingredients into bowl and mix well.
2 Slice courgettes into ribbons with potato slicer.
3 Put all salad ingredients into large bowl and mix well.
4 Pour over salad dressing, mix well.
5 Top with peanuts and chopped coriander.
Serves: 2
2 teaspoons Splenda granular
2 ounces fish sauce (Nam Pla)
2 ounces fresh lime juice
1 red chile, seeds removed finely sliced
2 garlic cloves, crushed
2 teaspoons finely grated gingerroot
Salad
4 ounces courgettes, made into ribbons with a potato peeler leaving seeds
10 ounces fresh shrimp
8 ounces cucumbers, deseeded and chopped
5 ounces radishes, finely sliced
1 ounce roasted peanuts
2 tablespoons chopped coriander
Directions:
1 Place all dressing ingredients into bowl and mix well.
2 Slice courgettes into ribbons with potato slicer.
3 Put all salad ingredients into large bowl and mix well.
4 Pour over salad dressing, mix well.
5 Top with peanuts and chopped coriander.
#11
Low-Carb Low-Calorie Macaroni Salad
Ingredients:
Servings: 4
3 hard-boiled egg whites
1 cup low-carb pasta (Dreamfields macaroni is best)
1/2 red onion
1 cucumber
1 tomato
5 stalks celery
1/2 cup fat-free Miracle Whip
1 tablespoon yellow mustard
fresh dill
Directions:
1 Cook the macaroni and rinse in cold water.
2 Cut the vegetables and eggs in small pieces.
3 Combine everything except the eggs and mix it well, then put the eggs inches.
Ingredients:
Servings: 4
3 hard-boiled egg whites
1 cup low-carb pasta (Dreamfields macaroni is best)
1/2 red onion
1 cucumber
1 tomato
5 stalks celery
1/2 cup fat-free Miracle Whip
1 tablespoon yellow mustard
fresh dill
Directions:
1 Cook the macaroni and rinse in cold water.
2 Cut the vegetables and eggs in small pieces.
3 Combine everything except the eggs and mix it well, then put the eggs inches.
#12
Mandarin Salad
Mandarin Salad
Ingredients:
Servings: 16 Dressing
1/2 cup vegetable oil
1/4 cup cider vinegar
1/4 cup sugar
2 tablespoons finely chopped fresh parsley
1 teaspoon salt
1/4 teaspoon hot pepper sauce
Topping
1 cup sliced almonds
1/3 cup sugar
Salad
1 head iceberg lettuce
1 head romaine lettuce
2 cups chopped celery
2 (11 ounce) cans mandarin oranges, drained
1 cup thinly sliced red onion
Directions:
1 Shake first 6 dressing ingredients in a jar and refrigerate.
2 Stir almonds and sugar in a small pan over medium heat until sugar melts and starts to caramelize and almonds are very lightly toasted.
3 Scrape into metal bowl and cool to room temperature.
4 Break up and store covered at room temperature.
5 Just before serving, put chopped lettuces in a large bowl.
6 Add celery, oranges, onions and almonds.
7 Shake dressing well and pour over salad.
8 Toss to mix and coat.
Servings: 16 Dressing
1/2 cup vegetable oil
1/4 cup cider vinegar
1/4 cup sugar
2 tablespoons finely chopped fresh parsley
1 teaspoon salt
1/4 teaspoon hot pepper sauce
Topping
1 cup sliced almonds
1/3 cup sugar
Salad
1 head iceberg lettuce
1 head romaine lettuce
2 cups chopped celery
2 (11 ounce) cans mandarin oranges, drained
1 cup thinly sliced red onion
Directions:
1 Shake first 6 dressing ingredients in a jar and refrigerate.
2 Stir almonds and sugar in a small pan over medium heat until sugar melts and starts to caramelize and almonds are very lightly toasted.
3 Scrape into metal bowl and cool to room temperature.
4 Break up and store covered at room temperature.
5 Just before serving, put chopped lettuces in a large bowl.
6 Add celery, oranges, onions and almonds.
7 Shake dressing well and pour over salad.
8 Toss to mix and coat.
#13
The Ultimate Greek Salad
Ingredients:
Servings: 6 Dressing
6 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
2 garlic cloves, minced
1 teaspoon dried oregano (Mediterranean is best)
Salad
1 head lettuce, torn into bite-size pieces ((I use Romaine)
3 large plum tomatoes, seeded and coarsely chopped
1 English cucumber, peeled and coarsely chopped (the long, thin, almost seedless ones)
1 medium red onion, cut into thin rings and soaked for 10 minutes in a small bowl of ice water to make it less sharp
1 small green pepper, cut into thin rings 3/4 cup kalamata olive
3/4 cup crumbled feta cheese
Directions:
1 Whisk dressing ingredients together until blended.
2 Season to taste.
3 Drain onion from ice water and pat dry with paper towels.
4 Combine all salad ingredients, except cheese, in large bowl.
5 Toss with dressing.
6 Sprinkle cheese over and serve.
Ingredients:
Servings: 6 Dressing
6 tablespoons olive oil
1 1/2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
2 garlic cloves, minced
1 teaspoon dried oregano (Mediterranean is best)
Salad
1 head lettuce, torn into bite-size pieces ((I use Romaine)
3 large plum tomatoes, seeded and coarsely chopped
1 English cucumber, peeled and coarsely chopped (the long, thin, almost seedless ones)
1 medium red onion, cut into thin rings and soaked for 10 minutes in a small bowl of ice water to make it less sharp
1 small green pepper, cut into thin rings 3/4 cup kalamata olive
3/4 cup crumbled feta cheese
Directions:
1 Whisk dressing ingredients together until blended.
2 Season to taste.
3 Drain onion from ice water and pat dry with paper towels.
4 Combine all salad ingredients, except cheese, in large bowl.
5 Toss with dressing.
6 Sprinkle cheese over and serve.
#14
Tomatoes Provencial -- Low Carb
Ingredients:
Servings: 4
2 tomatoes
1 dash garlic salt
3 teaspoons fresh oregano (or 1/2 teaspoon dried)
1/2 teaspoon basil, fresh if available
1 teaspoon sesame seeds
2 teaspoons olive oil
4 tablespoons grated parmesan cheese or 4 tablespoons romano cheese
Directions:
1 Slice tomatoes in half and place sliced side up in shallow baking pan.
2 Drizzle the remaining ingredients on the tomatoes in the order listed.
3 Place under broiler or in oven (400 degrees F) for just a few minutes, until cheese is golden.
4 Serve as a side dish, or as an appetizer.
Servings: 4
2 tomatoes
1 dash garlic salt
3 teaspoons fresh oregano (or 1/2 teaspoon dried)
1/2 teaspoon basil, fresh if available
1 teaspoon sesame seeds
2 teaspoons olive oil
4 tablespoons grated parmesan cheese or 4 tablespoons romano cheese
Directions:
1 Slice tomatoes in half and place sliced side up in shallow baking pan.
2 Drizzle the remaining ingredients on the tomatoes in the order listed.
3 Place under broiler or in oven (400 degrees F) for just a few minutes, until cheese is golden.
4 Serve as a side dish, or as an appetizer.
#15
Whopper Salad (Low Carb)
Ingredients:
Servings: 4
1 lb ground sirloin
1 dash liquid smoke salt and pepper, to taste
6 slices white American cheese 1 1/2 cups iceberg lettuce, chopped
1/2 cup tomato, chopped
Dressing
2 tablespoons dill pickle relish
2 tablespoons chopped onions
2 tablespoons mayonnaise
1 tablespoon low sugar ketchup
Directions:
1 Brown the ground beef with the liquid smoke, salt and pepper; drain off the fat if desired.
2 Add the cheese, if using, and cook until it melts.
3 Put the lettuce in a large serving bowl.
4 Top with the meat and tomatoes.
5 Combine the sauce ingredients and pour over the salad.
6 Toss and eat at once.
Servings: 4
1 lb ground sirloin
1 dash liquid smoke salt and pepper, to taste
6 slices white American cheese 1 1/2 cups iceberg lettuce, chopped
1/2 cup tomato, chopped
Dressing
2 tablespoons dill pickle relish
2 tablespoons chopped onions
2 tablespoons mayonnaise
1 tablespoon low sugar ketchup
Directions:
1 Brown the ground beef with the liquid smoke, salt and pepper; drain off the fat if desired.
2 Add the cheese, if using, and cook until it melts.
3 Put the lettuce in a large serving bowl.
4 Top with the meat and tomatoes.
5 Combine the sauce ingredients and pour over the salad.
6 Toss and eat at once.
#16
Low Carb Taco Potatoes
Ingredients:
Servings: 4-5
1 sheet reynolds wrap release non-stick aluminum foil (18x24-inches)
1 medium onion, sliced
4 -5 medium red potatoes, cut in 1-inch cubes (about 1 1/2 pounds)
0.5 (1 1/4 ounce) package taco seasoning
1 tablespoon olive oil
1/2 cup shredded Mexican blend cheese or 1/2 cup taco blend cheese
Directions:
1 PREHEAT oven to 450°F OR grill to medium-high.
2 CENTER onion slices on sheet of Reynolds Wrap Release Non-Stick Foil with non-stick (dull) side toward food.
3 Combine potatoes, taco seasoning and olive oil; arrange potatoes in an even layer on top of onion.
4 BRING up foil sides. Double fold top and ends to form one large foil packet, leaving room for heat circulation inside.
5 BAKE 35 to 40 minutes on cookie sheet in oven OR GRILL 25 to 30 minutes in covered grill.
6 Sprinkle with cheese before serving.
Ingredients:
Servings: 4-5
1 sheet reynolds wrap release non-stick aluminum foil (18x24-inches)
1 medium onion, sliced
4 -5 medium red potatoes, cut in 1-inch cubes (about 1 1/2 pounds)
0.5 (1 1/4 ounce) package taco seasoning
1 tablespoon olive oil
1/2 cup shredded Mexican blend cheese or 1/2 cup taco blend cheese
Directions:
1 PREHEAT oven to 450°F OR grill to medium-high.
2 CENTER onion slices on sheet of Reynolds Wrap Release Non-Stick Foil with non-stick (dull) side toward food.
3 Combine potatoes, taco seasoning and olive oil; arrange potatoes in an even layer on top of onion.
4 BRING up foil sides. Double fold top and ends to form one large foil packet, leaving room for heat circulation inside.
5 BAKE 35 to 40 minutes on cookie sheet in oven OR GRILL 25 to 30 minutes in covered grill.
6 Sprinkle with cheese before serving.
DINNER
#1
Zucchini Lasagna (Lasagne) - Low Carb
Ingredients:
2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium)
1/2 lb lean ground beef (I use 1 lb.)
1/4 cup onion, chopped
2 small tomatoes, cut up
1 (6 ounce) can tomato paste
1 garlic clove, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 cup water
1/8 teaspoon pepper
1 egg
3/4 cup low fat cottage cheese (or low fat or fat free ricotta)
1/2 cup mozzarella cheese, shredded (I use 8 oz. divided)
1 teaspoon flour
Directions:
1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
3. In small bowl slightly beat egg.
4. Add cottage cheese, half of shredded cheese and flour.
5. In (1 1/2-qt.) baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
6. Bake uncovered at 375 degrees F for 30 minutes.
7. Sprinkle with remaining cheese. Bake 10 minutes longer.
8. Let stand 10 minutes before serving.
Zucchini Lasagna (Lasagne) - Low Carb
Ingredients:
2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium)
1/2 lb lean ground beef (I use 1 lb.)
1/4 cup onion, chopped
2 small tomatoes, cut up
1 (6 ounce) can tomato paste
1 garlic clove, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 cup water
1/8 teaspoon pepper
1 egg
3/4 cup low fat cottage cheese (or low fat or fat free ricotta)
1/2 cup mozzarella cheese, shredded (I use 8 oz. divided)
1 teaspoon flour
Directions:
1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.
2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.
3. In small bowl slightly beat egg.
4. Add cottage cheese, half of shredded cheese and flour.
5. In (1 1/2-qt.) baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.
6. Bake uncovered at 375 degrees F for 30 minutes.
7. Sprinkle with remaining cheese. Bake 10 minutes longer.
8. Let stand 10 minutes before serving.
#2
Low Carb Pizza
Ingredients:
4 ounces cream cheese, softened
4 eggs
1/3 cup heavy cream
1/4 cup grated parmesan cheese
1 teaspoon chives
1/2 teaspoon italian seasoning or 1/2 teaspoon pizza seasoning
1/2 teaspoon wet garlic or 1/4 teaspoon garlic powder
2 cups mozzarella cheese
Toppings
1/2 cup pizza sauce (the lowest carb you can find) or 1/2 cup tomato sauce (the lowest carb you can find)
1 cup mozzarella cheese
pizza toppings, of choice
Directions:
1. Preheat oven to 375 degrees F.
2. Beat together cream cheese and eggs until smooth.
3. Add cream, parmesan, chives, Italian seasoning and garlic.
4. Spray 9X13 pan with cooking spray or oil.
5. Place 2 cups mozzarella cheese in bottom of pan.
6. Pour egg mixture over cheese.
7. Bake for 30 minutes.
8. Remove from oven and spread sauce over baked mixture.
9. Add toppings of choice.
10. Cover with remaining mozzerella cheese.
11. Bake until bubbly and brown.
12. Let stand for 5 minutes.
Ingredients:
4 ounces cream cheese, softened
4 eggs
1/3 cup heavy cream
1/4 cup grated parmesan cheese
1 teaspoon chives
1/2 teaspoon italian seasoning or 1/2 teaspoon pizza seasoning
1/2 teaspoon wet garlic or 1/4 teaspoon garlic powder
2 cups mozzarella cheese
Toppings
1/2 cup pizza sauce (the lowest carb you can find) or 1/2 cup tomato sauce (the lowest carb you can find)
1 cup mozzarella cheese
pizza toppings, of choice
Directions:
1. Preheat oven to 375 degrees F.
2. Beat together cream cheese and eggs until smooth.
3. Add cream, parmesan, chives, Italian seasoning and garlic.
4. Spray 9X13 pan with cooking spray or oil.
5. Place 2 cups mozzarella cheese in bottom of pan.
6. Pour egg mixture over cheese.
7. Bake for 30 minutes.
8. Remove from oven and spread sauce over baked mixture.
9. Add toppings of choice.
10. Cover with remaining mozzerella cheese.
11. Bake until bubbly and brown.
12. Let stand for 5 minutes.
#3
Low Carb Mexi Baked Chicken
Ingredients:
2 (4 ounce) boneless skinless chicken breasts
2 teaspoons taco seasoning (I prefer homemade with no sugar added)
1/2 cup salsa, any degree (I prefer Newman's Own; it's low in sugar)
1/2 cup shredded low-fat cheddar cheese (I prefer the Mexi-blend)
Directions:
1. Preheat oven to 375 degrees.
2. Spray a shallow, small baking dish with non-stick spray.
3. Coat chicken lightly with taco seasoning, on both sides; spoon salsa over top of breast.
4. Bake, uncovered, about 45 minutes.
5. Sprinkle cheese on both breasts evenly; bake for another 5 minutes or until cheese is melted through
Low Carb Mexi Baked Chicken
Ingredients:
2 (4 ounce) boneless skinless chicken breasts
2 teaspoons taco seasoning (I prefer homemade with no sugar added)
1/2 cup salsa, any degree (I prefer Newman's Own; it's low in sugar)
1/2 cup shredded low-fat cheddar cheese (I prefer the Mexi-blend)
Directions:
1. Preheat oven to 375 degrees.
2. Spray a shallow, small baking dish with non-stick spray.
3. Coat chicken lightly with taco seasoning, on both sides; spoon salsa over top of breast.
4. Bake, uncovered, about 45 minutes.
5. Sprinkle cheese on both breasts evenly; bake for another 5 minutes or until cheese is melted through
#4
Low Carb Sausage, Mushroom and Chicken Casserole
Ingredients:
3 -4 cups diced cooked chicken
1 lb pork sausage
1 stalk celery, chopped fine
1 tablespoon onion, chopped
1/2 lb mushroom, sliced
8 ounces cream cheese, softened
16 ounces frozen cauliflower, cooked well and drained
8 ounces cheddar cheese, shredded
salt
1/2 teaspoon pepper
paprika (optional)
Directions:
1. Brown the sausage with the celery, onion and mushrooms.
2. Stir the softened cream cheese into the sausage mixture until well blended.
3. Coarsely chop the cooked cauliflower.
4. Mix all ingredients and spread in a greased 9"x13" baking dish.
5. If desired, dust the top with paprika.
6. Bake, covered with foil, at 350º for about 30 minutes.
7. Uncover and bake until hot and bubbly and top is lightly browned, about 10 to 15 minutes.
Low Carb Sausage, Mushroom and Chicken Casserole
Ingredients:
3 -4 cups diced cooked chicken
1 lb pork sausage
1 stalk celery, chopped fine
1 tablespoon onion, chopped
1/2 lb mushroom, sliced
8 ounces cream cheese, softened
16 ounces frozen cauliflower, cooked well and drained
8 ounces cheddar cheese, shredded
salt
1/2 teaspoon pepper
paprika (optional)
Directions:
1. Brown the sausage with the celery, onion and mushrooms.
2. Stir the softened cream cheese into the sausage mixture until well blended.
3. Coarsely chop the cooked cauliflower.
4. Mix all ingredients and spread in a greased 9"x13" baking dish.
5. If desired, dust the top with paprika.
6. Bake, covered with foil, at 350º for about 30 minutes.
7. Uncover and bake until hot and bubbly and top is lightly browned, about 10 to 15 minutes.
#5
Pork Chops With Mushroom Cream Sauce - Low Carb
Ingredients:
4 pork chops, 1 inch thick
1 teaspoon dried thyme, ground fine
1 teaspoon dried rosemary, ground fine
1 teaspoon sea salt
1 teaspoon black pepper, freshly ground
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
1 lb mushroom
1 tablespoon extra virgin olive oil
1 pinch sea salt
1 pinch black pepper, freshly ground
2 garlic cloves, freshly minced
1/4 cup white wine
1/2 cup heavy cream
Directions:
1. Combine herbs, salt, and pepper.
2. Apply liberally to chops on both sides.
3. Let sit on counter for 30 minutes.
4. Heat olive oil in large cast-iron skillet until medium-hot.
5. Set chops in the pan, and leave them alone. Otherwise, you will tear the herbs off. Cook each side until golden brown. Lower the heat if necessary. approximately 4 minutes each side.
6. Cover the pan with a tight fitting lid. Turn the heat off. Let sit for 10-12 minutes. If the chops are less than 1 inch thick, reduce time to 6-8 minutes.
7. While chops are cooking, add olive oil to a small non-stick skillet and begin sautéing mushrooms. Sprinkle with salt and pepper, and add the garlic. When mushrooms begin to wilt, add wine. You are not trying to cook the mushrooms completely, just start the process.
8. Remove chops to serving platter, cover to keep warm.
9. Add mushrooms and cooking liquid to the pan the chops were cooking in, turn heat to medium-high. Stir up any brown bits from the bottom of the pan. Allow mushrooms to finish cooking.
10. Add heavy cream, and simmer until reduced by half.
11. You may return chops to the pan to reheat, or pour sauce over chops.
12. Serve with your favorite green vegetable, and enjoy!
Pork Chops With Mushroom Cream Sauce - Low Carb
Ingredients:
4 pork chops, 1 inch thick
1 teaspoon dried thyme, ground fine
1 teaspoon dried rosemary, ground fine
1 teaspoon sea salt
1 teaspoon black pepper, freshly ground
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
1 lb mushroom
1 tablespoon extra virgin olive oil
1 pinch sea salt
1 pinch black pepper, freshly ground
2 garlic cloves, freshly minced
1/4 cup white wine
1/2 cup heavy cream
Directions:
1. Combine herbs, salt, and pepper.
2. Apply liberally to chops on both sides.
3. Let sit on counter for 30 minutes.
4. Heat olive oil in large cast-iron skillet until medium-hot.
5. Set chops in the pan, and leave them alone. Otherwise, you will tear the herbs off. Cook each side until golden brown. Lower the heat if necessary. approximately 4 minutes each side.
6. Cover the pan with a tight fitting lid. Turn the heat off. Let sit for 10-12 minutes. If the chops are less than 1 inch thick, reduce time to 6-8 minutes.
7. While chops are cooking, add olive oil to a small non-stick skillet and begin sautéing mushrooms. Sprinkle with salt and pepper, and add the garlic. When mushrooms begin to wilt, add wine. You are not trying to cook the mushrooms completely, just start the process.
8. Remove chops to serving platter, cover to keep warm.
9. Add mushrooms and cooking liquid to the pan the chops were cooking in, turn heat to medium-high. Stir up any brown bits from the bottom of the pan. Allow mushrooms to finish cooking.
10. Add heavy cream, and simmer until reduced by half.
11. You may return chops to the pan to reheat, or pour sauce over chops.
12. Serve with your favorite green vegetable, and enjoy!
Shepherd's Pie (Low Carb)
Ingredients:
1 head cauliflower
salt and pepper
3 tablespoons cream cheese
2 tablespoons butter
1/2 lb ground beef, browned and drained well
1 cup shredded cheddar cheese
Directions:
1. Preheat oven to 350°F.
2. Chop cauliflower and steam it until very tender.
3. Add cream cheese & butter.
4. Remove from heat, mash well & season to taste.
5. Line a baking dish with ½ of the mashed cauliflower as you would with mashed potatoes.
6. Add beef and about 3/4 cheese and mix well.
7. Cover the top with the rest of the mashed cauliflower. Top with remaining cheese.
8. Bake for about 30 minutes or until the top gets bubbly and begins to brown.
#7
Chicken Broccoli Alfredo - Low Carb Ingredients:
4 large skinless chicken breasts
salt and pepper
black pepper
1/2 small onion
2 cups heavy cream
1 cup of grated romano cheese
4 tablespoons butter
4 cups of cut up steamed broccoli
2 egg yolks
Directions:
1. Melt butter in a large frying pan.
2. Cut chicken into large strips sauté in the butter.
3. Add onions until golden brown.
4. Add broccoli and sauté for one minute.
5. Add heavy cream and bring to a boil.
6. Add cheese and egg yolk; mix well.
7. Serves 4 people.
Chicken Broccoli Alfredo - Low Carb Ingredients:
4 large skinless chicken breasts
salt and pepper
black pepper
1/2 small onion
2 cups heavy cream
1 cup of grated romano cheese
4 tablespoons butter
4 cups of cut up steamed broccoli
2 egg yolks
Directions:
1. Melt butter in a large frying pan.
2. Cut chicken into large strips sauté in the butter.
3. Add onions until golden brown.
4. Add broccoli and sauté for one minute.
5. Add heavy cream and bring to a boil.
6. Add cheese and egg yolk; mix well.
7. Serves 4 people.
#8
Low Carb Beef and Cheesy Spaghetti Squash Bake!
Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, chopped
1 carrot, shredded
2 stalks celery, chopped
1 lb minced ground beef
1 (24 ounce) can prepared low-carb spaghetti sauce
1 teaspoon oregano
1 large spaghetti squash
1 cup grated cheddar cheese
1/4 cup freshly grated parmesan cheese
salt and pepper
Directions:
1. Preheat oven to 350 degrees.
2. Heat oil in large pan; cook onion, garlic, carrot and celery, stirring often until onion and celery are clear.
3. Add hamburger and cook until no pink remains.
4. Drain, then add sauce, and oregano and simmer, covered, about 15 mins or until mixture has thickened slightly.
5. While beef mixture is simmering, cut the squash in half and carefully remove the seeds.
6. Be sure to cut around the edge so you don't cut into the squash itself.
7. Place face down in microwaveable casserole dish, add 1 inch of water and cover.
8. Microwave on high for approx 10 minutes, or until it begins to soften.
9. (Alternately, you can cook the same way in the oven for 30 min).
10. Let cool and carefully remove inside of squash with fork or spoon.
11. It will look a lot like cooked spaghetti and come out in strands.
12. Let squash strands drain well.
13. Stir spaghetti squash into beef mixture, then spoon into an ovenproof dish and sprinkle with cheese.
14. Bake, uncovered, for 15 mins or until browned slightly.
15. Top with Parmesan and season with salt and pepper to taste when serving.
Low Carb Beef and Cheesy Spaghetti Squash Bake!
Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, chopped
1 carrot, shredded
2 stalks celery, chopped
1 lb minced ground beef
1 (24 ounce) can prepared low-carb spaghetti sauce
1 teaspoon oregano
1 large spaghetti squash
1 cup grated cheddar cheese
1/4 cup freshly grated parmesan cheese
salt and pepper
Directions:
1. Preheat oven to 350 degrees.
2. Heat oil in large pan; cook onion, garlic, carrot and celery, stirring often until onion and celery are clear.
3. Add hamburger and cook until no pink remains.
4. Drain, then add sauce, and oregano and simmer, covered, about 15 mins or until mixture has thickened slightly.
5. While beef mixture is simmering, cut the squash in half and carefully remove the seeds.
6. Be sure to cut around the edge so you don't cut into the squash itself.
7. Place face down in microwaveable casserole dish, add 1 inch of water and cover.
8. Microwave on high for approx 10 minutes, or until it begins to soften.
9. (Alternately, you can cook the same way in the oven for 30 min).
10. Let cool and carefully remove inside of squash with fork or spoon.
11. It will look a lot like cooked spaghetti and come out in strands.
12. Let squash strands drain well.
13. Stir spaghetti squash into beef mixture, then spoon into an ovenproof dish and sprinkle with cheese.
14. Bake, uncovered, for 15 mins or until browned slightly.
15. Top with Parmesan and season with salt and pepper to taste when serving.
#9
Laurie's Low-Carb Meatloaf
Ingredients:
1 1/2 lbs ground beef (I have used half ground beef & half ground pork)
1 cup pork rind, crumbs
1 egg
1/3 cup tomato sauce
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons parsley
1/2 cup grated parmesan cheese
1/4 cup chopped onion
1/2 teaspoon garlic powder
Directions:
1. Preheat oven to 350 degrees.
2. Mix meat and other ingredients.
3. Shape into a firm oval loaf in shallow baking pan.
4. Bake for 1 hour.
5. Makes 6 servings.
Laurie's Low-Carb Meatloaf
Ingredients:
1 1/2 lbs ground beef (I have used half ground beef & half ground pork)
1 cup pork rind, crumbs
1 egg
1/3 cup tomato sauce
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons parsley
1/2 cup grated parmesan cheese
1/4 cup chopped onion
1/2 teaspoon garlic powder
Directions:
1. Preheat oven to 350 degrees.
2. Mix meat and other ingredients.
3. Shape into a firm oval loaf in shallow baking pan.
4. Bake for 1 hour.
5. Makes 6 servings.
#10
Low Carb Stuffed Cabbage Casserole
Ingredients:
1 lb ground beef
1 small cabbage (about 3 cups cooked)
1 (16 ounce) can stewed tomatoes
1 cup shredded cheddar cheese
Directions:
1. Chop cabbage, and place in a dutch oven.
2. Cover with water and boil 2o minutes or until tender.
3. Brown ground beef and drain well.
4. Mix cabbage and beef together.
5. Place 1/3 of meat mixture in a 13x9x2 baking dish.
6. Top with 1/3 can of tomatoes.
7. Top with 1/3 cup of shredded cheese.
8. Repeat layers 2 times, making 3 layers in all.
9. Bake uncovered at 350 degrees for 1 hour.
Low Carb Stuffed Cabbage Casserole
Ingredients:
1 lb ground beef
1 small cabbage (about 3 cups cooked)
1 (16 ounce) can stewed tomatoes
1 cup shredded cheddar cheese
Directions:
1. Chop cabbage, and place in a dutch oven.
2. Cover with water and boil 2o minutes or until tender.
3. Brown ground beef and drain well.
4. Mix cabbage and beef together.
5. Place 1/3 of meat mixture in a 13x9x2 baking dish.
6. Top with 1/3 can of tomatoes.
7. Top with 1/3 cup of shredded cheese.
8. Repeat layers 2 times, making 3 layers in all.
9. Bake uncovered at 350 degrees for 1 hour.
#11
Low Carb Tuna and ' Rice' Casserole
Ingredients:
20 ounces fresh cauliflower, shredded, 1 small head
2 tablespoons butter
1 stalk celery, diced
8 ounces cheddar cheese, shredded, divided
1/2 cup heavy cream
1/4 cup mayonnaise
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon onion powder
1/2 teaspoon instant minced onion
2 (6 ounce) cans canned tuna, drained
4 ounces mushrooms, drained
Directions:
1. Put cauliflower in a 2 1/2 quart casserole with a lid.
2. Add 3 tablespoons of water, cover and microwave on HIGH 8-10 minutes until just tender, stirring every couple minutes (do not overcook); stir in 1 tablespoon butter.
3. Meanwhile, sauté the celery in remaining tablespoon of butter until very tender.
4. In medium microwaveable bowl, mix 6 ounces of the cheese and cream.
5. Microwave a 2 minutes to melt the cheese; stir until well blended.
6. Whisk in mayonnaise, seasonings and dry onion.
7. Stir tuna and mushrooms into cauliflower; add cheese sauce and mix well.
8. Can be covered and chilled at this point and then baked later.
9. Cover and bake at 350ºF for 20 minutes; uncover, top with remaining cheese and bake another 10-15 minutes until bubbly; add an extra 5-10 minutes to first baking time if chilled.
Low Carb Tuna and ' Rice' Casserole
Ingredients:
20 ounces fresh cauliflower, shredded, 1 small head
2 tablespoons butter
1 stalk celery, diced
8 ounces cheddar cheese, shredded, divided
1/2 cup heavy cream
1/4 cup mayonnaise
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon onion powder
1/2 teaspoon instant minced onion
2 (6 ounce) cans canned tuna, drained
4 ounces mushrooms, drained
Directions:
1. Put cauliflower in a 2 1/2 quart casserole with a lid.
2. Add 3 tablespoons of water, cover and microwave on HIGH 8-10 minutes until just tender, stirring every couple minutes (do not overcook); stir in 1 tablespoon butter.
3. Meanwhile, sauté the celery in remaining tablespoon of butter until very tender.
4. In medium microwaveable bowl, mix 6 ounces of the cheese and cream.
5. Microwave a 2 minutes to melt the cheese; stir until well blended.
6. Whisk in mayonnaise, seasonings and dry onion.
7. Stir tuna and mushrooms into cauliflower; add cheese sauce and mix well.
8. Can be covered and chilled at this point and then baked later.
9. Cover and bake at 350ºF for 20 minutes; uncover, top with remaining cheese and bake another 10-15 minutes until bubbly; add an extra 5-10 minutes to first baking time if chilled.
#12
Asian Grilled Salmon - Low-Carb - Fabulous!
Ingredients:
24 ounces salmon fillets, cut fillets to serve 4
1/4 cup vegetable oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
2 tablespoons green onions, chopped
1 teaspoon brown sugar
1 -2 tablespoon garlic, minced
3/4 teaspoon gingerroot, grated
1/2 teaspoon crushed red pepper flakes (or more, to taste)
1/2 teaspoon sesame oil
1/8 teaspoon salt
Directions:
1. Place salmon fillets in a large zip-loc style plastic bag.
2. In a small bowl, whisk together remaining ingredients and pour over salmon.
3. Seal bag and refrigerate for at least 8 hours.
4. Preheat grill (or broiler if preparing indoors).
5. Remove salmon from marinade and place on a well-oiled grill five inches from heat source.
6. Grill for 5-10 minutes, until fish flakes easily when tested w/ a fork.
7. (Turn only once, halfway through cooking).
Asian Grilled Salmon - Low-Carb - Fabulous!
Ingredients:
24 ounces salmon fillets, cut fillets to serve 4
1/4 cup vegetable oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
2 tablespoons green onions, chopped
1 teaspoon brown sugar
1 -2 tablespoon garlic, minced
3/4 teaspoon gingerroot, grated
1/2 teaspoon crushed red pepper flakes (or more, to taste)
1/2 teaspoon sesame oil
1/8 teaspoon salt
Directions:
1. Place salmon fillets in a large zip-loc style plastic bag.
2. In a small bowl, whisk together remaining ingredients and pour over salmon.
3. Seal bag and refrigerate for at least 8 hours.
4. Preheat grill (or broiler if preparing indoors).
5. Remove salmon from marinade and place on a well-oiled grill five inches from heat source.
6. Grill for 5-10 minutes, until fish flakes easily when tested w/ a fork.
7. (Turn only once, halfway through cooking).
#13
Chicken Pieces Roasted With Herbs (Low Carb)
Ingredients:
2 tablespoons whole wheat flour
1 teaspoon oregano
1 teaspoon thyme
3/4 teaspoon dill
1/2 teaspoon rosemary, crumbled
1/2 teaspoon paprika
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
4 skinless chicken breasts or 4 chicken legs
1 tablespoon olive oil
Directions:
1. Preheat oven to 425F, generously coat baking pan with cooking spray.
2. In a small bowl, mix together flour and all spices.
3. Using a basting brush, coat chicken pieces with olive oil and sprinkle both sides of meat with flour/spice mixture.
4. Press flour mixture onto the chicken pieces with your fingertips.
5. Roast 30-35 minutes turning the meat at least once part way through the cooking time.
6. Meat thermometer should read 180°F.
Chicken Pieces Roasted With Herbs (Low Carb)
Ingredients:
2 tablespoons whole wheat flour
1 teaspoon oregano
1 teaspoon thyme
3/4 teaspoon dill
1/2 teaspoon rosemary, crumbled
1/2 teaspoon paprika
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
4 skinless chicken breasts or 4 chicken legs
1 tablespoon olive oil
Directions:
1. Preheat oven to 425F, generously coat baking pan with cooking spray.
2. In a small bowl, mix together flour and all spices.
3. Using a basting brush, coat chicken pieces with olive oil and sprinkle both sides of meat with flour/spice mixture.
4. Press flour mixture onto the chicken pieces with your fingertips.
5. Roast 30-35 minutes turning the meat at least once part way through the cooking time.
6. Meat thermometer should read 180°F.
DESSERT
#1
Flourless Brownies (Sugar-Free, Low Carb)
Ingredients:
2 ounces unsweetened chocolate
1 cup butter
1 1/2 cups Splenda granular (sugar substitute)
4 large eggs
4 large egg yolks
1 tablespoon vanilla
6 tablespoons cocoa
Directions:
1. Preheat the oven to 350 degrees.
2. Melt the chocolate and butter together on stovetop or in microwave.
3. Add the splenda, eggs, egg yolks, vanilla and cocoa, stirring until well blended.
4. Pour into a 9 X 13 inch pan (spray with vegetable spray and dust with cocoa).
5. Bake at 350 degrees for 50 minutes.
Flourless Brownies (Sugar-Free, Low Carb)
Ingredients:
2 ounces unsweetened chocolate
1 cup butter
1 1/2 cups Splenda granular (sugar substitute)
4 large eggs
4 large egg yolks
1 tablespoon vanilla
6 tablespoons cocoa
Directions:
1. Preheat the oven to 350 degrees.
2. Melt the chocolate and butter together on stovetop or in microwave.
3. Add the splenda, eggs, egg yolks, vanilla and cocoa, stirring until well blended.
4. Pour into a 9 X 13 inch pan (spray with vegetable spray and dust with cocoa).
5. Bake at 350 degrees for 50 minutes.
#2
Low Carb Breadless Pudding
Ingredients:
3 eggs
3/4 cup heavy cream
1/2 cup Splenda granular (or equivalent liquid Splenda)
1/4 cup da vinci sugar-free caramel topping
1 cup almond flour
1/4 teaspoon baking powder
1 cup cottage cheese, full fat small curd
1/4 teaspoon cinnamon
Directions:
1. Beat all ingredients with mixer until as foamy and as smooth as possible; there will still be some lumps of cottage cheese.
2. Pour into a buttered 8x8" glass baking dish. If desired, sprinkle some additional cinnamon on top.
3. Bake at 350ºF for about 1 hour or until top is nicely browned.
Low Carb Breadless Pudding
Ingredients:
3 eggs
3/4 cup heavy cream
1/2 cup Splenda granular (or equivalent liquid Splenda)
1/4 cup da vinci sugar-free caramel topping
1 cup almond flour
1/4 teaspoon baking powder
1 cup cottage cheese, full fat small curd
1/4 teaspoon cinnamon
Directions:
1. Beat all ingredients with mixer until as foamy and as smooth as possible; there will still be some lumps of cottage cheese.
2. Pour into a buttered 8x8" glass baking dish. If desired, sprinkle some additional cinnamon on top.
3. Bake at 350ºF for about 1 hour or until top is nicely browned.
#3
Low-Carb Cheesecake
Ingredients:
3 (8 ounce) packages cream cheese
3 eggs
25 (1 g) packets Splenda sugar substitute
1 tablespoon vanilla extract
1 teaspoon almond extract
Directions:
1. Mix together cream cheese, Splenda, and extracts. Then add eggs and beat until creamy.
2. Pour into a greased pie pan.
3. Bake for 35 minutes at 350°F or until cracked and golden brown.
Low-Carb Cheesecake
Ingredients:
3 (8 ounce) packages cream cheese
3 eggs
25 (1 g) packets Splenda sugar substitute
1 tablespoon vanilla extract
1 teaspoon almond extract
Directions:
1. Mix together cream cheese, Splenda, and extracts. Then add eggs and beat until creamy.
2. Pour into a greased pie pan.
3. Bake for 35 minutes at 350°F or until cracked and golden brown.
#4
Low Carb Chocolate "Mousse"
Ingredients:
16 ounces ricotta cheese
2 ounces cream cheese (preferably whipped, or softened)
1/2 cup Splenda sugar substitute
1/4-1/3 cup heavy whipping cream
2 tablespoons cocoa
2 tablespoons sugar-free chocolate syrup
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 cup chopped toasted nuts, of choice
Directions:
1. Process cheeses and cream with hand mixer for 1-2 minutes, until smooth.
2. Add splenda, cocoa, vanilla, chocolate syrup, and cinnamon.
3. Process until smooth and creamy.
4. Spoon into 6 dessert cups and garnish with nuts.
5. *could add 2 tablespoons peanut butter for variation.
6. *could make super mousse-y by whipping half the cream separately and folding it inches.
Low Carb Chocolate "Mousse"
Ingredients:
16 ounces ricotta cheese
2 ounces cream cheese (preferably whipped, or softened)
1/2 cup Splenda sugar substitute
1/4-1/3 cup heavy whipping cream
2 tablespoons cocoa
2 tablespoons sugar-free chocolate syrup
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 cup chopped toasted nuts, of choice
Directions:
1. Process cheeses and cream with hand mixer for 1-2 minutes, until smooth.
2. Add splenda, cocoa, vanilla, chocolate syrup, and cinnamon.
3. Process until smooth and creamy.
4. Spoon into 6 dessert cups and garnish with nuts.
5. *could add 2 tablespoons peanut butter for variation.
6. *could make super mousse-y by whipping half the cream separately and folding it inches.
#5
Low Carb Deep Dish Chocolate Chip Cookie
Ingredients:
1 tablespoon coconut oil, melted
1/8 cup ground flax seeds
1/8 cup almond flour
1/8 teaspoon vanilla
2 tablespoons Splenda granular (or more to taste)
1 dash salt
1 egg
2 tablespoons dark chocolate chips
Directions:
1. Put first seven ingredients in a mug and stir with a fork until smooth. Pour into a four inch ramekin or leave in the mug. Drop chocolate chips and fold into mug. If using ramekin, distribute chips evenly over top and slightly press into cookie. Microwave for one minute, enjoy with a cup of unsweetened almond milk -- Yummy!
Low Carb Deep Dish Chocolate Chip Cookie
Ingredients:
1 tablespoon coconut oil, melted
1/8 cup ground flax seeds
1/8 cup almond flour
1/8 teaspoon vanilla
2 tablespoons Splenda granular (or more to taste)
1 dash salt
1 egg
2 tablespoons dark chocolate chips
Directions:
1. Put first seven ingredients in a mug and stir with a fork until smooth. Pour into a four inch ramekin or leave in the mug. Drop chocolate chips and fold into mug. If using ramekin, distribute chips evenly over top and slightly press into cookie. Microwave for one minute, enjoy with a cup of unsweetened almond milk -- Yummy!
#6
Low-Carb Low-Cal Low-Fat Frosty Pudding Treat
Ingredients:
1 (1 ounce) box fat-free sugar-free instant chocolate pudding mix (or any flavor)
2 cups skim milk
1/2 cup fat-free whipped topping or 1/2 cup Cool Whip Lite
Directions:
1. Prepare pudding with milk as directed on box.
2. Gently fold in Cool Whip.
3. Place into 4 individual serving dishes and freeze for about 30 minutes.
Low-Carb Low-Cal Low-Fat Frosty Pudding Treat
Ingredients:
1 (1 ounce) box fat-free sugar-free instant chocolate pudding mix (or any flavor)
2 cups skim milk
1/2 cup fat-free whipped topping or 1/2 cup Cool Whip Lite
Directions:
1. Prepare pudding with milk as directed on box.
2. Gently fold in Cool Whip.
3. Place into 4 individual serving dishes and freeze for about 30 minutes.
#7
Mackie's Low Carb/Sugar Free Cheesecake
Ingredients:
3 (8 ounce) boxes cream cheese, room temp
1 cup sour cream
2 teaspoons vanilla
3 eggs
20 (1 g) packets Splenda sugar substitute or 1 1/4 cups Splenda granular
Directions:
1. Mix cream cheese in mixer until smooth.
2. Add sour cream.
3. Add 1 egg at a time.
4. Add remaining ingredients and mix until smooth.
5. Spray a pie pan with PAM and pour in cheesecake mixture. Place cheesecake in a larger pan with enough water so that the water goes up 1/3 to 1/2 up the side of your cheesecake.
6. Bake 38-45 minutes at 375 degrees.
7. If you are concerned about fat and calories you may use light cream cheese or a combination of regular and lite.
8. Note though that doing so will add carbs to the recipe and it may effect the texture.
Mackie's Low Carb/Sugar Free Cheesecake
Ingredients:
3 (8 ounce) boxes cream cheese, room temp
1 cup sour cream
2 teaspoons vanilla
3 eggs
20 (1 g) packets Splenda sugar substitute or 1 1/4 cups Splenda granular
Directions:
1. Mix cream cheese in mixer until smooth.
2. Add sour cream.
3. Add 1 egg at a time.
4. Add remaining ingredients and mix until smooth.
5. Spray a pie pan with PAM and pour in cheesecake mixture. Place cheesecake in a larger pan with enough water so that the water goes up 1/3 to 1/2 up the side of your cheesecake.
6. Bake 38-45 minutes at 375 degrees.
7. If you are concerned about fat and calories you may use light cream cheese or a combination of regular and lite.
8. Note though that doing so will add carbs to the recipe and it may effect the texture.
#8
Low Carb Peanut Butter Cups
Ingredients:
1/2 cup unsalted butter
1 ounce unsweetened baking chocolate
1/3 cup Splenda granular
1 tablespoon half-and-half or 1 tablespoon cream
4 tablespoons peanut butter
1/4 cup chopped walnuts (or other nuts)
Directions:
1. Heat butter, chocolate, and Splenda on HIGH in the microwave until the mixture is melted (about 60 to 90 seconds-do not boil).
2. Stir the half & half or cream and the peanut butter into the melted mixture.
3. Line 10 muffin tins with cupcake papers.
4. Place a sprinkle of nuts in bottoms of each tin.
5. Divide chocolate mixture evenly between the 10 tins. Freeze until firm.
Low Carb Peanut Butter Cups
Ingredients:
1/2 cup unsalted butter
1 ounce unsweetened baking chocolate
1/3 cup Splenda granular
1 tablespoon half-and-half or 1 tablespoon cream
4 tablespoons peanut butter
1/4 cup chopped walnuts (or other nuts)
Directions:
1. Heat butter, chocolate, and Splenda on HIGH in the microwave until the mixture is melted (about 60 to 90 seconds-do not boil).
2. Stir the half & half or cream and the peanut butter into the melted mixture.
3. Line 10 muffin tins with cupcake papers.
4. Place a sprinkle of nuts in bottoms of each tin.
5. Divide chocolate mixture evenly between the 10 tins. Freeze until firm.
#9
Neece's Delicious Low Carb High Fiber Oatmeal Cookies
Ingredients:
1 cup butter, at room temperature
1 1/2 cups sugar substitute (I recommend Splenda)
1 tablespoon molasses
1 teaspoon pumpkin pie spice
2 eggs
1 cup almonds, ground
1/4 cup oat bran
1 cup vanilla protein powder
1 teaspoon baking soda
1 teaspoon salt
2 cups oats (oatmeal, old fashioned)
2 tablespoons flax seed meal
1 cup raisins
Directions:
1. Mix together butter, Splenda, molasses and spice until creamy.
2. Add eggs and beat until smooth.
3. In a separate bowl mix together ground almonds, oat bran, baking soda, salt, flaxseed meal and oatmeal.
4. Add slowly to butter mix and blend well.
5. Add raisins and mix again.
6. Preheat oven to 350 degrees.
7. Spray 2 cookie sheets with cooking spray and drop dough onto them.
8. These cookies do not spread out very much so you may want to press them down a little bit.
9. The less you press them out the fatter and chewier they are.
10. Bake 8-10 minutes.
11. Be careful not to overbake.
Neece's Delicious Low Carb High Fiber Oatmeal Cookies
Ingredients:
1 cup butter, at room temperature
1 1/2 cups sugar substitute (I recommend Splenda)
1 tablespoon molasses
1 teaspoon pumpkin pie spice
2 eggs
1 cup almonds, ground
1/4 cup oat bran
1 cup vanilla protein powder
1 teaspoon baking soda
1 teaspoon salt
2 cups oats (oatmeal, old fashioned)
2 tablespoons flax seed meal
1 cup raisins
Directions:
1. Mix together butter, Splenda, molasses and spice until creamy.
2. Add eggs and beat until smooth.
3. In a separate bowl mix together ground almonds, oat bran, baking soda, salt, flaxseed meal and oatmeal.
4. Add slowly to butter mix and blend well.
5. Add raisins and mix again.
6. Preheat oven to 350 degrees.
7. Spray 2 cookie sheets with cooking spray and drop dough onto them.
8. These cookies do not spread out very much so you may want to press them down a little bit.
9. The less you press them out the fatter and chewier they are.
10. Bake 8-10 minutes.
11. Be careful not to overbake.
#10
Low Carb Peanut Butter Cookies
Ingredients:
1 cup peanut butter
1 cup sugar substitute
1 egg
1 teaspoon vanilla
Directions:
1. mix ingredients in a small bowl.
2. drop by rounded teaspoons onto cookie sheet.
3. bake at 350 degrees for 12 minutes or until set.
Low Carb Peanut Butter Cookies
Ingredients:
1 cup peanut butter
1 cup sugar substitute
1 egg
1 teaspoon vanilla
Directions:
1. mix ingredients in a small bowl.
2. drop by rounded teaspoons onto cookie sheet.
3. bake at 350 degrees for 12 minutes or until set.
#11
Low Carb Peanut Butter Cup Cheesecake Squares
Ingredients:
Peanut Butter Crust
1 cup peanut butter
1/2 cup Splenda sugar substitute
1 egg, slightly beaten
1 teaspoon vanilla
1/4 salt
Chocolate Layer
4 ounces baker's unsweetened chocolate
1/4 cup Splenda sugar substitute
Cheesecake Filling
16 ounces cream cheese, softened
1/4 cup Splenda sugar substitute
2 teaspoons vanilla extract
1 cup heavy whipping cream
Directions:
1. Preheat oven to 350°F.
2. For crust, in medium bowl, combine 1 cup peanut butter, 1/2 cup Splenda, 1 egg, 1 tsp vanilla and salt until smooth.
3. Evenly press mixture into the bottom of a 9x13" baking dish.
4. Bake at 350°F for 12 minutes, or until golden brown.
5. Cool on rack completely.
6. Melt chocolate and mix with Splenda; pour over cooled crust and let cool 15 minutes.
7. In mixing bowl, with electric mixer, beat cream cheese and remaining Splenda and 2 teaspoons vanilla until blended.
8. Slowly add whipping cream and continue beating at medium-high speed until smooth and fluffy.
9. Spread over cooled chocolate layer on crust.
10. In small microwave safe bowl, melt remaining 1/4 peanut butter until it can be stirred smooth.
11. Drizzle over top of cream cheese mixture.
12. Chill for one hour until set; cut into squares and serve.
Low Carb Peanut Butter Cup Cheesecake Squares
Ingredients:
Peanut Butter Crust
1 cup peanut butter
1/2 cup Splenda sugar substitute
1 egg, slightly beaten
1 teaspoon vanilla
1/4 salt
Chocolate Layer
4 ounces baker's unsweetened chocolate
1/4 cup Splenda sugar substitute
Cheesecake Filling
16 ounces cream cheese, softened
1/4 cup Splenda sugar substitute
2 teaspoons vanilla extract
1 cup heavy whipping cream
Directions:
1. Preheat oven to 350°F.
2. For crust, in medium bowl, combine 1 cup peanut butter, 1/2 cup Splenda, 1 egg, 1 tsp vanilla and salt until smooth.
3. Evenly press mixture into the bottom of a 9x13" baking dish.
4. Bake at 350°F for 12 minutes, or until golden brown.
5. Cool on rack completely.
6. Melt chocolate and mix with Splenda; pour over cooled crust and let cool 15 minutes.
7. In mixing bowl, with electric mixer, beat cream cheese and remaining Splenda and 2 teaspoons vanilla until blended.
8. Slowly add whipping cream and continue beating at medium-high speed until smooth and fluffy.
9. Spread over cooled chocolate layer on crust.
10. In small microwave safe bowl, melt remaining 1/4 peanut butter until it can be stirred smooth.
11. Drizzle over top of cream cheese mixture.
12. Chill for one hour until set; cut into squares and serve.
#12
Low Carb Strawberry Cobbler
Ingredients:
12 ounces frozen strawberries, thawed and drained
1/4 cup Splenda granular or 1/2 teaspoon liquid Splenda sugar substitute
1/2 cup butter, softened
1/4 cup Splenda granular or 1/2 teaspoon liquid Splenda sugar substitute
2 eggs
1/2 cup almond flour
1 teaspoon vanilla
1 pinch salt, optional, if using unsalted butter
1 cup heavy cream, whipped, sweetened, if desired
Directions:
1. Mix the fruit with the Splenda.
2. Place the fruit in a greased 6x8" baking dish or equivalent shallow baking pan (a 9x5" loaf pan or a 9-inch metal pie plate would be about the right size).
3. In medium bowl, beat butter and Splenda with a fork until creamy.
4. Beat in eggs with fork until blended (it will look curdled).
5. Mix in the almond flour and vanilla with fork.
6. Dollop by large spoonfuls over fruit; it will spread while baking so don't be too fussy.
7. Bake at 375ºF for 30 minutes or so, until topping is golden brown (it should be quite brown for the best flavor).
8. Let stand a few minutes to cool slightly, then serve warm topped with whipped cream.
Low Carb Strawberry Cobbler
Ingredients:
12 ounces frozen strawberries, thawed and drained
1/4 cup Splenda granular or 1/2 teaspoon liquid Splenda sugar substitute
1/2 cup butter, softened
1/4 cup Splenda granular or 1/2 teaspoon liquid Splenda sugar substitute
2 eggs
1/2 cup almond flour
1 teaspoon vanilla
1 pinch salt, optional, if using unsalted butter
1 cup heavy cream, whipped, sweetened, if desired
Directions:
1. Mix the fruit with the Splenda.
2. Place the fruit in a greased 6x8" baking dish or equivalent shallow baking pan (a 9x5" loaf pan or a 9-inch metal pie plate would be about the right size).
3. In medium bowl, beat butter and Splenda with a fork until creamy.
4. Beat in eggs with fork until blended (it will look curdled).
5. Mix in the almond flour and vanilla with fork.
6. Dollop by large spoonfuls over fruit; it will spread while baking so don't be too fussy.
7. Bake at 375ºF for 30 minutes or so, until topping is golden brown (it should be quite brown for the best flavor).
8. Let stand a few minutes to cool slightly, then serve warm topped with whipped cream.
SNACKS
#1 Apple
#2 Banana
Banana
#3 Blueberries
#4 Cantaloupe
#5 Grapes
#6 Pears
#7 Pineapple
#8 Strawberries
#9 Watermelon
