Vegetable Stir Fry

I love vegetables! This dish is so quick, it takes 30 minutes, (including chopping the vegetables), till it is served on the table.

If you choose to use frozen or canned vegetables, then this meal takes even less time. Quick, Easy, and Delicious.

1 tbsp olive oil
1/4 cup sliced onion
1 cup broccoli
1 cup cauliflower
1 cup chopped zucchini
1/2 cup chopped raw beets
1 cup chicken broth
1 cup spinach
1 cup chopped tomatoes
2 tbsp water
2 tsp cornstarch
salt and pepper

In a frying pan, on med-high, heat up olive oil. Cook onion, until tender, Add broccoli, cauliflower, zucchini, beets, and chicken broth. Cover and cook until tender-crisp. Stir in spinach, and tomatoes.

In a small cup or bowl, mix cornstarch, water, salt and pepper. Mix into vegetables, and stir until sauce thickens. Serve

Per Serving (Makes 6)
53 calories, 6 g carbohydrates, 3 g fat, 2 g fiber, 3 g protein.

Click for a Jello Salad Recipe with a Twist

Low Carb Recipe for Chicken Soup

Slowcooker chicken soup has 16 grams of carbohydrates, and 5 grams of fiber per serving.

This recipe is for a large slowcooker so extra soup can be frozen or set aside for another meal, saving you time and effort later.

2 cups dry chickpeas (garbanzo beans)
4 chicken breasts
3 cups diced carrots
2 large onions
2 teaspoons thyme
2 teaspoons oregano
1/2 teaspoon pepper
2 tablespoon chicken bouillon
8 cups water
2 cups spinach

Place the chickpeas in a saucepan and cover with an extra two inches of water. Bring to a boil and simmer for 10 minutes. Then turn off the heat and let beans sit in pot for another hour.

While beans are sitting, place whole chicken breasts in the bottom of slowcooker. Add each ingredient in order in slowcooker on top of chicken. Turn slowcooker up to high and set timer for four and a half hours. When chickpeas have sat for the hour, pour them into the slowcooker as well.

Then timer has gone off, remove whole chicken breast, and chop into bite size pieces. Place back into soup.

Serve.



Per Serving. (makes 12) 16 g carbohydrates, 5 g fiber, 7 g protein

Low Carb Recipe for Pumpkin Soup

Low Carb Quiche

This quiche is crustless, but still delicious. My kids loved it enough to ask for more!

It takes only a few minutes to mix everything together, then you get to sit back and let it cook. On the table in one hour, but only 10 minutes of work.

1/2 cup milk
2 eggs
1/3 cup whole wheat flour
1 tsp baking powder
1 tsp nutmeg
pinch pepper
2 cups frozen spinach
1/4 cup chopped onion
1 cup cottage cheese
2/3 cup grated cheese
1/2 cup Parmesan cheese

Mix together well milk, eggs, flour, baking powder, nutmeg, pepper.

In a separate bowl, mix spinach, onion, and cheeses.

Pour cheese mixture into egg, and mix thoroughly.

Pour into greased 8x8 pan and bake at 350 for 45 minutes.

Serve.


Per Serving (Makes 8 servings) 7 g carbohydrates, 14 g protein

Low Carb Recipe for Alfredo Sauce

Low Carb Recipe for Spinach and Cheese Omelet

This quick breakfast can be made in 15 minutes start to finish, This is a single serving.

3 Egg Whites (1've used 1-2 whole eggs)
1 Whole Egg
Black Pepper
1 Teaspoon Water
Olive Oil
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.

Per Serving
164 calories, 7g fat, 20g protein, 3g carbohydrates, 1g fiber