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


  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


  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.


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.


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

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


  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

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


  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.