Saturday, August 30, 2008
1 onion, cut in half, then sliced thin (leaving half circles)
14 ounces canned tomatoes, drained
hot pepper sauce (to taste)
2 cloves garlic
2 teaspoon chili powder
1/8 teaspoon freshly ground pepper
1 cup shredded cheese, monterey jack
1 tablespoon cilantro
Preheat oven 400F.
In a large oven proof skillet, heat cook onions until tender.
Meanwhile, in a bowl mix together tomatoes, garlic, chili powder, and hot sauce.
When onions are tender, and slightly browned, remove from heat. Spread onions evenly in the base of the skillet. Spread the tomato mixture evenly over the top.
Break one egg into a small cup or bowl. Carefully pour the egg onto the top of the tomato mixture so not to break the yolk. Complete this with all the eggs. Sprinkle eggs with pepper.
Bake in oven for 20 minutes or until eggs are done to your liking. Sprinkle with cheese, and cilantro.
Tip: We love to serve this with cooked bacon, or turkey bacon on the side! Add mushrooms, green peppers, or any thing you also like to eat with eggs.
Per Serving - 5.3 g carbohydrates
Friday, August 29, 2008
Removing the top bun also reduces carbs for those people just starting to try and cut breads or starch portions from their diets.
Serve this quick dinner with a healthy portion of vegetables to 4 people.
1 pound lean ground turkey
1/2 cup chopped onion
1/2 cup chopped green pepper
12 ounces tomato sauce
1 1/2 tablespoons Worcestershire Sauce
3 teaspoons chili powder (to taste)
1/4 teaspoon red pepper flakes (to taste)
2 hamburger buns
Cook ground turkey, onions and green pepper until meat is done ( about 10 minutes). Stir in remaining ingredients except the buns. Bring to boil, then simmer for 5-10 minutes until there is no longer liquid.
Serve on open face bun.
262 calories, 26 g protein, 20 g carbohydrates, 3 g fiber, 73 mg cholesterol
Thursday, August 28, 2008
Sweet potatoes may not be allowed on some low carb diets, but they are healthy alternative to regular potatoes, with 1/2 the carbs, and full of very important vitamins.
1 pound sweet potatoes
1/2 cups chopped celery
1/2 cup red peppers,
1/2 large onion chopped
1 tablespoon freshly chopped parsley
1/4 cup mayonnaise
2 tablespoons milk
1/4 teaspoon black pepper
1 1/2 teaspoon Dijon mustard
Peel sweet potatoes and cut into bite size chunks. Place in pot with a little water, and cook until able to prick with fork, but not mushy. Drain and cool in fridge while preparing next step.
Chop celery, pepper, onion, and parley.
In a small bowl mix all the remaining ingredients.
When potatoes are cool, add vegetables, and salad dressing.
Tip: make ahead and serve the next day allowing flavors to flourish.
Per Serving (makes 6 servings)
95 calories, 1 g protein, 16 g carbohydrates, 2 g fiber, 3 mg cholesterol
Wednesday, August 27, 2008
Served hot or cold these light zucchini squares have a hint of dill, and taste so good you will want to make more.
4 cups finely chopped or shredded zucchini
5 egg whites
1 1/2 cups grated mozzarella cheese
1 cup finely chopped onions
1/2 cup flour (! use whole wheat)
1 tablespoon dill
1/4 teaspoon baking powder
Preheat oven to 350F. Spray 9x13 pan
Mix all ingredients into a bowl, and spread into 9x13 pan. Bake 30-35 minutes until toothpick comes out clean. Cool 5 minutes, Cut into 18 squares.
Serve hot or cold.
59 calories, 7 g protein, 4.8 g carbohydrates, 1 g fiber, 26 mg cholesterol
Tuesday, August 26, 2008
This is a quick dinner, of juicy meatballs with a teasing taste of hot red peppers, fresh red tomato slices, steamed asparagus, and home canned beets.
This dinner serves 6, and is great served with fresh vegetables.
1 1/2 pounds of extra lean ground beef (or turkey)
1/2 onion finely chopped
1 1/2 tablespoons soy sauce
1 1/2 teaspoon cumin
3/4 teaspoon coriander
1/2 teaspoon red pepper flakes
5 tablespoons coconut milk (optional)
In bowl thoroughly mix all ingredients. Using a scoop with release button, scoop out meatballs onto a broiler pan, or cookie sheet.
Place in oven until browned, and cooked through entire meatball.
Using a flat spatula remove from sheet, and serve.
Per Serving: 2g carbohydrates
Coconut milk is the liquid found in the middle of the coconut
In fact coconut milk is made when the sweet white meat of the coconut is grated then squeezed, and the milk is collected. This creates thick milk that is used for desserts and sauces. Then the coconut meat is soaked in warm water and squeezed a few more times. This results in a thin coconut milk often used in soups.
Nutritional Value of Coconut Milk
Per 1/4 cup Serving
110 calories, 1g protein, 4g carbohydrates, 0g fiber, 0mg cholesterol, 11g fats
Sunday, August 24, 2008
4 slices mozzarella cheese 1/4 inch thick
4 boneless, skinless chicken breasts (6 oz each)
1/4 teaspoon black pepper
2 tablespoons olive oil
1 large red or green pepper strips
1/3 cup chicken broth, low-sodium
1/3 cup pitted olive slices
Preheat oven to 350F.
Sprinkle cheese slices with oregano.
Make a slit in each breast from the thick end into the narrow end. Slide cheese into slit and pin closed with toothpicks. Sprinkle chicken with pepper, and set aside.
Using an oven proof pan, heat oil and add peppers. Cook at medium heat until tender. Push peppers to outsides of pan, and place chicken into the center. Cook until chicken browns (about 2-3 minutes. Flip over chicken.
Add chicken broth, and olives to top of chicken.
Place pan in oven and cook 10-15 minutes or until chicken it cooked through.
Serve chicken onto plates, and using a slotted spoon, scoop peppers and olives on top. Cook down fluid in pan at med high until only 3tablesppons of liquid remains. Spoon over chicken.
Serve to table.
210 calories, 24g protein, 2g carbohydrates, 0g fiber, 66mg cholesterol
Saturday, August 23, 2008
It is a great way to have that potato feeling, that is healthier and about 1/2 the carbs.
1 large sweet potato
1 cup water
1 teaspoon olive oil
1 large onion, chopped
1/2 teaspoon black pepper
Peel and chop potato into bite size chunks. Put in pot with water and bring to boil. Cover and simmer until tender (5-10 minutes). Drain.
Pour oil, into frying pan along with onion, pepper, potatoes.
Pay fry until lightly browned and tender. (5-6 minutes)
Serves 4. (Great with Eggs)
72 calories, 1g fat, 2g protein, 15g carbohydrates, 2g fiber, 0mg cholesterol
Thursday, August 21, 2008
This makes a great breakfast, or make 1/2 a slice for a snack. It is ready in 10 minutes and this recipe serves 4.
1 cup cottage cheese, low fat
5-6 drops stevia (0r 2 tablespoon artificial sweetener)
1/2 teaspoon cinnamon
1/2 cup peach slices, drained, and cut thin
4 slices healthy bread
Mix first three ingredients in bowl. Toast one side of bread in oven (1-2 minutes). Divide cheese onto slices of bread. Top with peach slices Place in oven until heated (2-3 minutes).
136 calories, 1g fat, 11g protein, 20g carbohydrates, 3g fiber, 2mg cholesterol
Wednesday, August 20, 2008
This soup is great for a summer lunch or dinner when it is really hot. It takes only 10 minutes to make, but requires one hours to chill. Serves 4.
1 cucumber, peeled and chopped
1 tomato, peeled and chopped
1 tablespoon onion
1 clove garlic, chopped
1/4 teaspoon, curry
pinch black pepper
1/2 cup water
1 tablespoon cider or wine vinegar
2-4 drops of hot pepper sauce
6 drops stevia (or 2 tsp of artificial sweetener)
In blender combine all ingredients one by one, and puree until smooth.
Pour into pitcher and chill for 1 hour.
Serve in bowls or mugs.
16 calories, 1g protein, 3g carbohydrates
Tuesday, August 19, 2008
My husband was not so sure about it, but one bite, and he was moaning in delight! The chunks of apple, and almonds made this sandwich special!
1 can tuna (6 oz), drained
1/4 cup mayonnaise, low fat
1/8 teaspoon black pepper
1/2 cup celery, chopped
1/2 cup apple, chopped
1/4 cup almonds, choppped
2 tablespoon onion, chopped
4 slices sprouted grain bread
8 thin tomato slices
Combine everything except bread, and tomato slices into a bowl and mix. Place tuna mix on top of a slice of bread, and top with 2 thin tomato slices. Serve
238 calories, 10g fat, 17g protein, 22g carbohydrates, 5g fiber, 18mg cholesterol
Monday, August 18, 2008
This is a great soup for lunch or dinner. It is a chunky broth soup, not the traditional creamy clam chowder. It takes about 45 minutes from start to finish. Makes 5 servings.
2 cans (13 oz) Clams with juice
2 cups (approx) chicken broth
14 oz tomatoes, diced with juice
1 onion, chopped
2 small potatoes, chopped
2 stalks celery, sliced
1 carrot, sliced
1 clove garlic, minced
1 teaspoon Worcestershire sauce
1/4 teaspoon black pepper
1/2 teaspoon oregano
Drain clams, setting clams aside, and saving liquid.
Add chicken broth to clam liquid to measure 3 cups of total liquid. Put into large stock pot.
Add all ingredients to pot except clams. Bring to boil. Cover and simmer approx 30 minutes, or until vegetables are tender. (Not over cooked)
Add clams and more water if soup is too thick, and bring to boil again for 1-2 minutes.
Serve in bowls.
Tip: Omit potatoes for an even lower carb meal.
224 calories, 2g fat, 26g protein, 26g carbohydrates, 3g fiber, 49mg cholesterol
Saturday, August 16, 2008
This is getting higher in the carb count, but still is a delicious breakfast. Soak part of it overnight, then in the morning it is quick to finish and serve. Makes 4 servings.
1 cup Rolled Oats
1/2 cup skim milk
1/4 cup dried Apricots, chopped
1/2 cup Yogurt, plain
1/3 cup Almonds, chopped
1 small Apple, peeled and grated
8 drops Stevia
The night before:
Mix oats, milk, and apricots in bowl and cover overnight.
In the morning:
Stir in the remaining ingredients, and serve.
217 calories, 8g fat, 9g protein, 30g carbohydrates, 5g fiber, 1mg cholesterol
Friday, August 15, 2008
2 cups fresh Broccoli or 8 ounces frozen
2/3 cup Bread Crumbs
1 tablespoon Parmesan Cheese
1 1/2 cups Cottage Cheese, low fat
1/4 cup Skim Milk
1 cup Cheddar Cheese, grated
6 Egg Whites
1/2 teaspoon Tarragon
1/4 teaspoon Black Pepper
Preheat oven to 350F. Spray 9 inch pie pan with oil.
Steam vegetables for 5 minutes, then coarsely chop and set aside.
Mix Parmesan and bread crumbs, then press into bottom on pie pan.
In a medium bowl, mix remaining ingredients. Stir in vegetables, and pour into pie pan.
Bake 55-65 minutes, or until set. Serve.
195 calories, 8g fat, 18g protein, 13g carbohydrates, 1g fiber, 22mg cholesterol
Wednesday, August 13, 2008
This is great for a quick spontaneous snack, or used with main dishes. Makes 1 1/2 cup, or about 8 servings in only 10 minutes.
14 ounces tomatoes, chopped and drained
4 ounces green chilies, diced, and drained
1/2 small onion
1-2 small jalapeño chilies, seeds removed (fresh or canned)
2 cloves garlic, pressed
1/2 teaspoon oregano
1/2 teaspoon salt
Mix everything a a bowl. make this as hot or as mild as you like. add more jalapeños and their seeds for a hotter salsa, or less for a milder
It will keep in the refrigerator for a week.
20 calories, trace fat, 1g protein, 4g carbohydrates, 1g fiber, 0mg cholesterol
It makes 4 servings and was ready as soon as the fish was finished cooking.
1 whole Salmon, head and insides removed
4 Teaspoons Olive Oil
4Tablespoons Dijon Mustard
4 Tablespoons Lemon Juice
4 Sprigs Fresh Parsley, chopped
1/8 Teaspoon Black Pepper
Heat oven to 400F, and spray baking dish with oil. For easy clean up line the dish in tin foil first.
Place whole salmon in oven and bake until skin peels easily off; about 10-20 minutes depending on size of fish.
While cooking, combine remaining ingredients into a small bowl.
Using utensils, peel off skin on one side. Pull out fins. Grab tail and lift upward. Fish should come of bones easily. Use a fork if needed. If fish doesn't come off bones easily, then cook a little longer. (but not too long or it will dry out)
Place pieces of Salmon onto plates. Spoon mustard mixture over fish. Serve.
Serving Idea: Include a extra large serving of mixed vegetables to finish off the meal.
Tip: Try not to buy farm raised Atlantic Salmon. It usually has been treated with antibiotics, or pesticides.
159 calories, 6g fat, 23g protein, 1g carbohydrates, trace of fiber, 59mg cholesterol
Tuesday, August 12, 2008
This recipe makes 2 servings in about 10 minutes. It is a perfect breakfast, or a great snack.
1 1/2 cups water
1/4 cup freshly ground flaxseed’s
1 scoop protein powder
3/4 cup frozen blueberries
3/4 cup frozen strawberries
6 drops stevia
Mix first three ingredients well in a blender. Add frozen fruit a little at a time. Add Stevia to taste. Serve.
194 calories, 8g fat, 14g protein, 19g carbohydrates, 8g fiber, 15mg cholesterol
2 Tbsp flaxseed oil
2 tbsp balsamic vinegar or wine vinegar
1/4 tsp salt
dash black pepper
Mix well, and keep for 2 weeks in refrigerator.
Monday, August 11, 2008
This in another quick dinner, it is made in only 25 minutes, and serves 4.
1 Teaspoon Olive Oil
1/2 Green Pepper, coarsely chopped
1 Onion, coarsely chopped
2 Garlic Cloves, peeled and minced.
3/4 Pound (20-35) Medium Shrimp, peeled, deveined, and tails removed
1 Can Tomatoes With Juice (14 ounce)
1 Teaspoon Thyme, fresh
1/2 Teaspoon Black Pepper
1/4 Teaspoon Salt
1/8 Teaspoon Red Pepper Flakes
Heat green peppers, onions, and garlic in a large skillet with olive oil for about 3 minutes.
Stir in remaining ingredients. Bring to boil, and reduce heat. Cover and simmer 5 minutes.
Serving Idea: Serve over barley, quinoa, or brown rice (1/2 cup per serving).
138 calories, 3g fat, 19g protein, 9g carbohydrates, 2g fiber, 129mg cholesterol
Sunday, August 10, 2008
1/4 Cup + 2 Tablespoons Yogurt, plain, low fat
2 Tablespoons Sour Cream
1 Tablespoon Fresh Cilantro, chopped
2 Teaspoons Fresh Mint, chopped
1/4 Teaspoon Black Pepper
1/4 Teaspoon Salt
4 Salmon Steaks or Fillets (6 ounces each)
2 Teaspoons Vegetable Oil
Preheat grilling rack, and spray with oil.
In a small bowl, mix yogurt, sour cream, cilantro, mint, salt, and 1/8 teaspoon of black pepper. Set aside.
Brush oil on fish, and sprinkle with 1/8 teaspoon black pepper. Put on rack and cook for 5-6 minutes until golden. Turn over and fool until finished but still juicy; about 3-4 minutes.
Cut each fillet into two 3 oz servings, and top with yogurt. Serve.
143 calories, 7g fat, 18g protein, 0g carbohydrates, 0g fiber, 49mg cholesterol
Saturday, August 9, 2008
3 Egg Whites (1've used 1-2 whole eggs)
1 Whole Egg
1 Teaspoon Water
1 Cup Fresh Spinach (sometimes I use frozen)
1/2 Teaspoon Butter
2 Tablespoons Cheddar Cheese, Reduced-Fat
heat a skillet at medium, and add a small amount of olive oil. Add spinach, and cook until wilted. Drain Spinach into colander.
In skillet, melt butter. Add eggs and cook until almost, moving runny eggs to the edges to cook help it cook faster. When eggs are completely set, sprinkle in spinach, and cheese. Cook for a few more minutes, then fold, and serve.
164 calories, 7g fat, 20g protein, 3g carbohydrates, 1g fiber
3/4 Cup Asparagus (also try adding chopped Zucchini, Green Peppers, Mushrooms, Spinach, Broccoli, Onions, etc)
1 Teaspoon Olive Oil
1 Bunch Green Onions
2 Tablespoon Low Sodium Chicken Broth
1/4 Teaspoon Black Pepper
12 Egg Whites (I've used 8 Whole Eggs)
4 Tablespoons Parmesan Cheese
Start by preparing and setting aside asparagus by snapping off ends and cutting into bite sized pieces. (Do this to all vegetables you may add). Heat olive oil in a skillet over medium heat. Add all the ingredients, except the eggs and cheese. Stir, lower heat, cover and allow to cook until vegetables are "tender crisp". Remove cover and simmer at medium until broth is gone.
Mix eggs and cheese in a bowl. Spread Vegetables evenly at the bottom of the skillet. Add egg mixture, but DO NOT STIR. Cover for another 5 minutes or until edges of egg are set and bottom is slightly brown if checked with a spatula and the top runny.
Place skillet into oven with the handle out, and cook until bubbly and brown on top. Remove with oven mitt, cut into wedges and serve.
Per Serving (with only asparagus)
96 calories, 3g fat, 14g protein, 4g carbohydrates, 1g fiber, 4mg cholesterol
We love that each time we make this it is has a different combinations of vegetables which adds interest and variety to our diet! Leave out the Asparagus if it is not something you enjoy.
Friday, August 8, 2008
3/4 Pounds Lean Ground Turkey
1 Red Onion, chopped
1/4 cup Water
1/2 Package of Low Sodium Taco Seasoning
8 Romaine Lettuce Leaves
1 Tomato, chopped
1 Avocado, bit size pieces
3/4 Cup Cheddar Cheese, Low-Fat, shredded
1/2 Cup Salsa
Heat olive oil in a skillet at medium-high heat. Cook turkey and half the onion until turkey is browned. Add water, taco seasoning, and cook for 2 more minutes.
Place a two lettuce leaves on each plate. Layer taco mixture, remaining raw onion, avocado, cheese and salsa onto lettuce leaves. Fold each leaf and eat like a taco, or serve like a taco salad with a knife and fork.
291 calories, 16g fat, 23g protein, 14g carbohydrates, 3g fiber
Thursday, August 7, 2008
6 Tablespoons Butter, unsalted and softened
1/2 Cup Peanut Butter, unsweetened, smooth
1/4 Cup light Brown Sugar, packed
1 Egg, lightly beaten
1 Teaspoon Vanilla
1 1/4 Cups Oat Flour
1/4 Teaspoon Baking Powder
3 Tablespoons Peanuts, salted, chopped
Preheat oven to 350F.
Beat together butter, peanut butter until smooth. Add brown sugar, Splenda and beat with electric mixer until light and fluffy. Beat in egg and vanilla for another 1-2 minutes. Mix in flour, baking powder. Mix in peanuts.
Drop dough by Tablespoons, 2 inches apart on cookie sheet. Use fork to press down. Bake for 22-25 minutes. Transfer to rack to cook.
Quick Tip: If you use chunky peanut butter, and omit the chopped peanuts or just omit the chopped peanuts for a smoother cookie!
Quick Tip: Purchasing a tablespoon scoop with a release button (ice cream or meatball scoop) allows you to make uniform cookies with the right portion for serving sizes. No guess work required.
Per Serving (1 Cookie)
94 calories, 7g fat, 3g protein, 7g carbohydrates, 1g fiber, 17mg cholesterol
Wednesday, August 6, 2008
1 Pizza Crust, prebaked (10 Ounces)
8 Ounces Cream Cheese, fat-free
1 Teaspoon Soy Sauce, reduced sodium
1 Garlic Clove, pressed
1/2 Inch Piece Fresh Ginger root, pressed or finely chopped
1/2 Cup Broccoli Florets
1/2 Cup Carrot, grated
1/2 Cup Snow Peas, sliced
1/2 Cup Red Pepper, diced
1/4 Cup Sweet and Sour Sauce
Bake pizza crust for 8-10 minutes at 450F. Cool completely before continuing recipe.
Mix cream cheese, and soy sauce. Add garlic and ginger root. Spread mixture on top of pizza crust.
Sprinkle vegetables over cream cheese. Drizzle with sweet and sour sauce, and garnish with cilantro.
Cut into 10 wedges, and serve
Quick Tip: You store ginger root in the freezer for up to 6 months in a zip-lock bag.
110 calories, 2g fat, 7g protein, 18g carbohydrates, 1g fiber, 5mg cholesterol
1 Pound Ground Turkey
1 Can (15 Ounces) Chili Beans in Sauce
2 Tablespoon Cajun Seasoning
1 Garlic Clove
1 Red Pepper, sliced into rings
1 Green Pepper, sliced into rings
3/4 Cup Onion, chopped
2 Packages (8.5 ounces each) Cornbread Muffin Mix
1 cup Cheddar Cheese
1/2 Cup Water
Preheat oven to 350F. In a large skillet cook turkey until cooked through. Drain. Combine turkey, chili beans, garlic, and only 1 tablespoon of cajun seasoning, and set aside.
Arrange pepper rings on bottom of skillet. Sprinkle with chopped onion. Add turkey mixture to the top. Do not mix.
In a separate bowl, blend together muffin mixes, 1 tablespoon cajun seasoning, and 1/2 cup of cheese. Add in water and eggs.
Pour batter over turkey mixture and bake in oven for 30-35 minutes. Sprinkle with remaining cheese, and cut into wedges. Serve
310 calories, 10g fat, 15g protein, 18g carbohydrates, 4g fiber, 90mg cholesterol
Tuesday, August 5, 2008
2 4-Ounce Fish Fillets
1/4 Teaspoon Salt
2 Teaspoons Olive Oil
Preheat Broiler with rack only 2 inches from heating element. Rub salt and olive oil onto fish fillets.
Broil 2 minutes. Add more oil if needed, and cook for another 4 minutes. Check fish to see if it is done. Place on plates. Add parsley and lemon wedges, serve.
134 calories, 7g fat, 18g protein, 0.3g carbohydrates, 0.1g fiber, 28mg cholesterol
3/4 Cups Broccoli, chopped
3 Teaspoon Water
2 Egg Whites (I've used one additional whole egg)
1/2 Teaspoon Butter
2 Ounces Turkey Ham, chopped
Add broccoli and 2 teaspoons of water to a skillet at medium heat. Cover, and cook for 2 minutes or until broccoli is bright green. Drain into a colander.
Beat together the eggs, 1 teaspoon water, and pepper in a bowl.
Melt butter in skillet. Spread broccoli and ham over bottom of skillet. Pour eggs over the broccoli and ham. Cook for several minutes until eggs are set and browned. Serve
195 calories, 8g fat, 25g protein, 5g carbohydrates, 2g fiber
Monday, August 4, 2008
3 Cups Low Sodium Chicken Broth
2 Cups Water
3 Garlic Cloves minced
1/4 Teaspoon Pepper
1/2 Teaspoon Italian Seasoning
6 oz Cheese Filled Tortellini (fresh or frozen)
4 Cups Spinach, chopped
1/4 cup Fresh Basil
Mix the first 5 ingredients in a large pot and bring to a boil. Add Tortellini and cook for 4-8 minutes for fresh and 10 more minutes for frozen. Throw in the Spinach and cook for 2-3 minutes. Add Basil and Serve
Quick Tip: I purchase fresh spinach and when it starts to go, I throw the entire bag into the freezer. This way I always have spinach on hand that is perfect for soups!
164 calories, 3g fat, 16g protein, 20g carbohydrates, 2g fiber, 29mg cholesterol
The first time we tried this we were unsure if spinach would be good in soup, but now it has become a great way to add nutrition to all our soups with no complaints from the kids.
Sunday, August 3, 2008
There is a large number of low carb diets that are quite popular. Weight loss, and diabetes are some on the most common reasons for low carb diets.
The recommended amount of Carbs allowed be daily changes dramatically depending on where the information was found. Some diets suggest levels as low as 25 grams per day, while others say a minimum on 130 grams is required to allow our bodies to function.
Most diets do agree that processed or refined sugars needs to be reduced or removed, as well as processed grains such as white flour. Although these are not the easiest items to remove or reduce, but they are often strongly encouraged. It is argued that the rise in refined carbohydrates in our diets are the cause of many diseases in our world today.