Category Archives: Recipes

Spaghetti Squash Parmesan

Spaghetti Squash ParmesanIngredients

1 Spaghetti Squash, Quartered
1 cup Water
1 1/2 cup Shredded Zucchini
1/2 cup Diced Tomato
1/3 cup Sliced Green Onions
4 tbsp. grated Parmesan Cheese
1 tbsp. Lemon Juice
1 tsp. Basil
1/4 tsp. Dill
1/4 tsp. Ground Black Pepper

Instructions

  1. Place the squash, cut side up, in a Dutch oven. Add the water. Cover and bring to a boil.
  2. Reduce the heat and simmer for 13 to 17 minutes, or until squash fibers pull apart easily with a fork.
  3. Remove the squash from the pan and drain well.
  4. Scoop out and discard the seeds. Using 2 forks, fluff the flesh into strands.
  5. In a steamer basket over simmering water, steam the zucchini, covered, for 3 minutes; remove from the heat.
  6. Discard the cooking liquid from the Dutch oven and dry the pan well.
  7. Add the squash, zucchini, tomatoes, and green onions to the pan. Stir in the Parmesan, lemon juice, basil, fill, and pepper. Toss well to coat with sauce. Cook 1 minute over medium-high heat.

Roasted Cauliflower With Garlic

Roasted Cauliflower With GarlicIngredients

6 Pounds Of Cauliflower (3 heads), Cut Into 2 inch Wide Florets
1/2 cup Olive Oil
4 garlic Cloves, Minced
1/2 teaspoon Salt
1/4 teaspoon Black Pepper

Instructions

  1. Preheat oven to 425F.
  2. Toss cauliflower with oil, garlic, salt, and pepper in a large bowl.
  3. Spread evenly in 2 shallow baking pans and roast in upper and lower thirds of oven, stirring occasionally, until golden, 25 to 30 minutes.

The Perfect Low Carb Barbeque Sauce

The Perfect Low Carb Barbeque SauceThe Perfect Low Carb Barbeque Sauce: A low or no carb diet can be difficult to stick to. The limitations on the types of meals a person can eat can be discouraging. However, there is hope for those who love a good BBQ now and then. Store bought BBQ sauces can be bitter and the taste undesirable. They may leave a sour taste in a person’s mouth. Not only can low-carb BBQ sauce not taste very well, they can also be extremely expensive. An individual looking for the perfect remedy for their long lost BBQ style meal can look no further. This homemade style is fantastic for chicken, hamburger and even a nice juicy steak.

Ingredients

1/2 Bottle of Low or No Sugar Ketchup
Splash of Liquid Smoke
1/4 Cup of Splenda
3 Tbsp of Worcestershire Sauce
2 Cloves of Garlic or 4 tsp of Powered
1 tsp of Salt
1 tsp of Pepper
1 tsp of White Pepper

The carb count of the ingredients is as follows; Ketchup: 72 Carbs. Liquid Smoke: 0 Carbs. Splenda: 6.25 Carbs. Worcestershire Sauce: 6.5 Carbs. Garlic: Less than 1 carb in 1 clove.

Instructions

In a sauce pan, combine the following in this order:

  1. 1/2 bottle of no sugar ketchup
  2. Splash of liquid smoke
  3. 3 Tbsp of the Worcestershire sauce

The burner should be turned on to a medium heat. Mix the liquid ingredients. Let this cook for 5 minutes, stirring frequently. Add the following powered ingredients in this order, stir after each ingredient is added:

  1. 1/4 cup Splenda
  2. Garlic
  3. Salt
  4. Pepper
  5. White Pepper

Stir well. After 5 minutes, turn the stove to medium high. While continuing to stir, allow the BBQ sauce to start to boil. Before the boiling becomes rapid, turn the stove to low heat. Keep stirring until the BBQ sauce has stopped boiling and it is simmering. Place a lid on top of the sauce pan and let simmer for 2 hours. Every 15 minutes check the BBQ sauce and give it a stir.

The recipe is flexible. An individual could add onions or hot sauce to make it spicier. For a sweeter taste, add another 1/4 of a cup of Splenda. Anything can be added or taken away for the desired BBQ sauce. Remember to watch the carb count closely, it can add up.

This BBQ sauce can be frozen as well. It will last in the freezer for 6 months in a tight sealed container. Refrigeration life can be up to 6 or 7 weeks. This is the perfect solution to an individual’s BBQ desires.

Pork Tenderloin with Roasted Garlic Mayonnaise

Pork Tenderloin with Roasted Garlic MayonnaisePork Tenderloin with Roasted Garlic Mayonnaise

Ingredients
1 12 oz. Pork Tenderlointlets
5 tbsp. olive oil
½ tsp. salt
½ tsp. pepper
¼ cup romano or parmesan cheese
1 cup parsley
1 Whole Garlic, Medium Head
½ cup mayonnaise

Instructions

  1. Preheat oven to 325°. In long mixing dish or pan combine parsley, salt, pepper and cheese. Coat pork tenderloin with oil on all sides and cover with the parsley mixture.
  2. Place in baking dish with 4 tbsp. of oil and bake uncovered for about 45 minutes to an hour. Also, take the first layer of skin off the garlic bulb and cut off the pointed top. Place in
    small baking dish with 2 tsp. of olive oil and bake for 45 minutes.
  3. After 45 minutes let garlic cool and squeeze out the garlic like toothpaste. With the fork tines, press the garlic down. Mix with the mayonnaise well.
  4. Remove pork from oven and let cool for 10 minutes. Cut into slices and serve two to each plate with a teaspoon of garlic mayonnaise on the side or on top of them. Garnish with some parsley.

Chicken Marsala

Chicken Marsala

Ingredients
1 skinless, boneless chicken breast
1 teaspoon shallot, diced fine
1/2 teaspoon garlic, crushed
4 whole mushrooms, sliced
salt and pepper, to taste
1/2 cup marsala wine
1/2 cup beef demi glace

Instructions

  1. In a hot pan, saute the sliced chicken breast in a small spoon of butter or olive oil.
  2. When the chicken is cooked, add the chopped shallots, garlic and sliced mushrooms. Stir in about 1/2 cup marsala wine and 1/2 cup demi glace.
  3. Let the sauce reduce until it’s nice and creamy by stirring the mixture.
  4. Taste it, add salt or pepper, and serve.

Scallops Provencal

Scallops Provencal

Ingredients
2 teaspoons olive oil
1 pound sea scallops
1/2 cup thinly sliced onion, separated into rings
1 garlic clove, minced
1 cup diced regular or plum tomatoes
1/4 cup chopped ripe olives
1 tablespoon dried basil
1/4 teaspoon dried thyme
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper

Instructions

  1. Heat olive oil in a large nonstick skillet over medium to high heat.
  2. Add scallops, and saute 4 minutes or until done.
  3. Remove scallops from skillet with a slotted spoon; set aside, and keep warm.
  4. Add onion rings and garlic to skillet, and saute for 1 1/2 minutes.
  5. Add tomato and remaining ingredients and saute 2 minutes or until tender. Spoon sauce over scallops.

Chicken With Crunchy Vegetables

Chicken With Crunchy Vegetables

Ingredients (4 carb per serving, serves 4)
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
1/4 cup low-sodium teriyaki sauce, divided
1 teaspoon dark sesame oil
1 cup diagonally sliced celery
3/4 cup thinly sliced carrot
1 clove garlic, crushed
1 cup coarsely shredded red cabbage
1 (8-ounce) can sliced water chestnuts, drained

Instructions

  1. Combine chicken and 1 tablespoon teriyaki sauce in a bowl; stir well. Let stand 10 minutes.
  2. Heat oil in a nonstick skillet over medium-high heat.
  3. Add celery, carrot, and garlic; stir-fry 1 minute. Stir in cabbage and water chestnuts; remove from skillet.
  4. Add chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry 1 minute.
  5. Return cabbage mixture to skillet; stir-fry 1 minute or until done.

A Low Carb Recipe For Chicken Soup

a low carb recipe for chicken soupA Low Carb Recipe For Chicken Soup: Chicken soup can be a fabulous meal on cold days. Most carb counting individuals steer away from soup because they can be high in carbs. Noodles are extremely excessive in carbs. However, a person can make a filling, thick soup without worry of large amounts of carbs as well as low fat content. The recipe is simple to make and can last in the refrigerator or freeze for months. Watching carb intake can be bothersome as well as difficult. There are several store bought brands that could be low in carbs, however the taste may be lacking. These products can also be fairly expensive. Creating a soup that will last in the freezer is helpful to the pocketbook.

Ingredients

7 Boneless, Skinless Chicken Breasts
1 Green Cabbage
1 1/2 Large Onions
7 Celery Sticks
10 Bullion Chicken Cubes
Pinch of Garlic
Pinch of Pepper

Instructions

The carb count for the ingredients is as follows; Chicken: 0 Carbs, Cabbage: 28 carbs, Onions: 12 Carbs, Celery: 20 Carbs, Bullion Chicken Cubs: 10 Carbs.

An individual can use whole or with skin chickens. Nevertheless, they will need to be de-boned as well as skinned. If a person leaves the skin on, the soup will taste oily.

Dice the chicken in cubes.

In a large soup pot, fill half with water. Add the chicken. Let boil for an hour, stirring occasionally.

Finely dice the cabbage, onions and celery sticks. Set aside.

Unless the bullion cubes are purchased without their paper casing, peel them at this point.

After the chicken has cooked, drain the water. This will remove the excess oils that may be present.

Refill the pot half way with fresh water, return to the stove. The heat should be on a medium temperature. Before re-adding the chicken, mix the bullion cubes in to the water. They should be completely dissolved in a few minutes.

Add the ingredients in this order, stirring after each one:

1. Chicken
2. Green Cabbage
3. Celery
4. Onions

Add the pinch of garlic and pepper. Avoid salt, because with the bullions, it will be overpowering. Bring the soup to a rapid boil, stirring frequently. After 5 minutes of extreme boiling, reduce the heat to low. Cover the pan and let simmer for 1 and 1/2 hours. The soup needs to be mixed every 15 to 20 minutes.

This recipe is perfect for lunch time or a small snack. The carb count is fairly low per serving and a healthy alternative to other snack foods. The soup can be kept in the freezer for 8 months in a tight sealed container. In the refrigerator, the life is only a couple of weeks. This chicken soup is flexible as well. A person can add different vegetables to their liking. Remember, to track the carb count carefully when adding ingredients.

Cuban Eggs

cuban eggsCuban Eggs Ingredients

8 hard cooked eggs
1 cup (4 oz.) shredded sharp
Cheddar cheese, divided
3 tablespoons non dairy/fat free half and half
1/2 teaspoon salt (optional)
Dash pepper
1/2 cup chopped onion
1/2 cup chopped sweet green pepper
1 tablespoon butter
2 cans (8 oz. each) no salt added tomato sauce
Hot cooked brown rice (optional)
Parsley sprigs (optional)

Instructions

1. Preheat oven to 350ºF.

2. Cut eggs in half lengthwise. Remove yolks and set whites aside.

3. In small bowl, mash yolks with fork. Stir in 1/2 cup of cheese, milk, salt, and pepper until well blended.

4. Fill each white with one heaping tablespoon yolk mixture.

5. Place in 8x8x2 inch baking dish.

6. In medium saucepan over medium heat, cook onion and pepper in butter until crisp & tender, for about 3 minutes.

7. Stir in tomato sauce and bring to a boil. Pour over eggs. Sprinkle with remaining cheese.

8. Bake until hot and bubbly and cheese is melted, about 15 minutes. Serve over rice and garnish with parsley, if desired.

Deviled Eggs

deviled eggsDeviled Eggs Ingredients

6 Eggs
Dash Of Salt
1/4 tsp. Mustard
Celery Seeds
1 1/2 to 2 1/2 T. Mayonnaise
Paprika
Green Olives, Sliced

Instructions

1. Hard boil your eggs.

2. Cool 10 minutes and remove shells. Cut into halves lengthwise and remove yolk.

3. Cream yolk, salt, pepper, mustard and mayonnaise.

4. Put 1/2 teaspoonful into egg whites and garnish with olive slices and paprika.