OVEN - BAKED RUTABEGA "FRIES"

Ingredients

Rutabagas
Olive Oil
Salt, garlic powder, and paprika

Cooking Instructions

Preheat oven to 425 F.
1) Peel rutabagas with a paring knife and slice in 1/4" rounds. If you like, you can do them in strips - they will cook a little faster, but you have to watch them carefully or they'll burn.
2) Smear with oil and a little salt and put them on a nonstick baking sheet.
3) Cook about 12 minutes, turning twice. Take out when golden brown and tender. Immediately sprinkle with garlic powder and paprika. I like to add kosher salt at the end as well.

Servings Per Recipe: 1

• 1 cup raw sliced rutabaga has about 7 grams effective carbohydrate
• plus 3.5 grams of fiber and 
• 50 calories (plus oil).

CHILI

Ingredients

Chili recipe.
2 rehydrated chipotle peppers, stemmed and seeded
2 cloves garlic
1/2 teaspoon sweet paprika
1/2 teaspoon ground cumin
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound - ground lean hamberg
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans

Cooking Instructions

Cooking Instructions
1. Combine the chipotle peppers, garlic, paprika, cumin, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the hamberg and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chipotle mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.

Servings Per Recipe: 1

• Calories 177
• Total Fat 4 g
• Saturated Fat 1 g
• Protein 21 g
• Total Carbohydrate 13 g
• Dietary Fiber 4 g
• Sodium 488 mg
• Percent Calories from Fat 22%
• Percent Calories from Protein 48%
• Percent Calories from Carbohydrate 30%

CRUSTLESS CHEESE QUICHE

Ingredients

10 oz Broccoli, chopped, plain, frozen
1 cooking spray
1 cup liquid egg substitute
1/3 cup white all purpose flour
1/4 tsp black pepper
1 1/2 cup low fat cottage cheese , drained
1 cup low fat cheddar cheese, shredded
2 oz Cheese, feta, crumbled , crumbled

Cooking Instructions

1 Preheat the oven to 350 degrees F. Cook broccoli in boiling water for 3 minutes in a large saucepan. Drain well and set aside.
2 Lightly coat a 9-inch pie plate with cooking spray and set aside.
3 Combine the egg product, flour, and pepper in a large bowl, then stir in the cottage cheese, broccoli, 3/4 cup of the cheddar cheese, and the feta cheese. Spoon the mixture into the prepared pie plate.
4 Bake, uncovered, for 40 to 50 minutes or until a knife inserted near the center comes out clean.
5 Remove to a wire rack, and sprinkle with the remaining cheddar cheese. Cool 5 to 10 minutes before serving.

Servings Per Recipe: 1

• Calories 118.2
• Total Carbs 8.6g
• Dietary Fiber 1.1g
• Sugars 2.7g
• Total Fat 3.2g
• Saturated Fat 1.6g
• Unsaturated Fat 1.6g
• Potassium 69.3mg
• Protein 13.5g
• Sodium 340.5mg
• Dietary Exchanges
• 1/2 Fat
• 1/2 Meat
• 1/2 Vegetable
• 1 1/4 Very Lean Meat

SCAMPI ITALIAN STYLE

Ingredients

2 tbsp olive oil
1 lb large raw shrimp , peeled
1 tsp minced garlic
2 fresh green onions , chopped
3 tbsp cooking sherry
1 medium tomatoes , diced
1 tsp worcestershire sauce
1/2 tsp tabasco sauce
1 floz white pepper
1/8 tsp oregano leaves
1/8 tsp ground thyme
2 tbsp chopped parsley

Cooking Instructions

1 Heat the olive oil in a large skillet, and sauté the shrimp until they begin to turn pink.
2 Add the garlic and green onions, sautéing for 1 minute longer.
3 Add the sherry, tomato, Worcestershire sauce, hot pepper sauce, pepper oregano, thyme, and parsley.
4 Cook about 5 minutes, or until the shrimp are fully cooked, and the sauce has thickened slightly, and serve.

Servings Per Recipe: 1

• Calories 131
• Total Carbs 6.8g
• Dietary Fiber 1.1g
• Sugars 1.5g
• Total Fat 7.6g
• Saturated Fat 1.1g
• Unsaturated Fat 6.5g
• Potassium 335.8mg
• Protein 7.3g
• Sodium 205.7mg
• Dietary Exchanges
• 1 1/2 Fat
• 1/2 Vegetable
• 1 Very Lean Meat

ZERO CARB BBQ PULLED PORK

Ingredients

14oz fat free unsalted beef broth
3lb country style pork ribs (boneless)
18oz calorie- and carb-free barbecue sauce (such as Walden Farms)
12low carb hamburger buns (optional)

Cooking Instructions

1 Pour can of beef broth into slow cooker, and add boneless pork ribs. Cook on High heat for 4 hours, or until meat shreds easily.
2 Remove meat, and shred with two forks. (It will seem that it's not working right away, but it will.)
3 Preheat oven to 350 degrees F.
4 Transfer the shredded pork to a Dutch oven or iron skillet, and stir in barbeque sauce.
5 Bake in the preheated oven for 30 minutes, or until heated through. Serve on low carb hamburger buns (15g each) or on top of broiled portobello mushrooms or crispy lettuce leaves, such as romaine.

(NOTE: Nutrition Facts do not include carbs in hamburger buns.)

Servings Per Recipe: 1

• Calories 244.4
• Total Carbs 0 g
• Dietary Fiber 0 g
• Sugars 0 g
• Total Fat 15.2 g
• Saturated Fat 5.4 g
• Unsaturated Fat 9.8 g
• Potassium 410.4 mg
• Protein 25.1 g
• Sodium 395.2 mg
• Dietary Exchanges
• 1 Fat
• 3 1/2 Meat

PHILLY CHEESESTEAK SALAD

Ingredients

2 tablespoons butter or oil
1 green pepper, julienned
1 red pepper, julienned
8 ounces fresh mushrooms, sliced
12 ounce package Steak-Umms, sliced in strips and cooked as directed on package
1/4 teaspoon garlic powder
Salt and pepper, to taste
4 ounces leaf lettuce, chopped, about 8-9 cups
2 ounces Monterey jack cheese, shredded

Cooking Instructions

Sauté the peppers and mushrooms in butter or oil until crisp-tender. Add the steak and cook briefly until heated through. Season with garlic powder, salt and pepper. Divide the lettuce among 4 salad plates. Top with the steak mixture and cheese; serve at once.

Servings Per Recipe: 1

• Do not freeze
• 27g Fat
• 27g Protein
• 7g Carbohydrate
• 2g Dietary Fiber
• 5g Net

CHCOLATE BARS

Ingredients

1 tbsp butter
1/2 tsp vanilla
2 tbsp heavy cream
1/2 cup splenda
1/2 lb chocolate, unsweetened

Cooking Instructions

Melt chocolate in pyrex dish microwave. Add butter and melt. Add cream(I usually just need 1 Tablespoon).Whisk together well.Add enough splenda until sweet enough for you. Drop by teaspoonfuls onto wax paper and put them in your freezer. Wait about 20 minutes and enjoy. One or two was all it took to satisfy my craving and kept me on the right track.

Servings Per Recipe: 1

• 140 Calories
• 15g Fat (76.7% calories from fat)
• 2g Protein
• 8g Carbohydrate
• 3g Dietary Fiber
• 7mg Cholesterol
• 16mg Sodium. Exchanges: 1/2 Grain(Starch)
• 0 Lean Meat
• 0 Non-Fat Milk
• 3 Fat.

TUNA MELT

Ingredients

3 oz of white tuna
2 slices of 35 callorie hollywood bread
2 slices of low fat cheese

Cooking Instructions

Measure out 3 0z of tuna flake with fork place on bread put cheese on bread set oven on broil place bread with tuna and cheese on pan cook until cheese is melted

Servings Per Recipe: 1

• 14 grms protien
• 12 carbs
• 260 calories

3 MINUTE CHOCOLATE CAKE

Low Carb Chocolate Cake (courtesy of Linda's Low Carb Site)
1 TBS Butter, microwave for 10 seconds to soften
1 Egg
1 TBS Da Vinci SF Vanilla syrup
2 TBS Splenda
1 TBS heavy cream
Pinch salt
2 TBS cocoa

Mix together all the ingredients until it is as smooth as possible. It should look similar to cake batter at this point. Microwave for 1 minute. For the special treat, add 1 TBS of whipped heavy cream (sweetened with Splenda).

Makes 1 serving

With granular Splenda:
Per Serving: 267 Calories; 23g Fat; 9g Protein; 11g Carbohydrate; 4g Dietary Fiber; 7g Net Carbs

EASY ZUCCHINI PARMESAN

Easy Zucchini Parmesan
This quick and healthy snack tastes like a gormet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.
INGREDIENTS
Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray
DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!

Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!
Number of Servings: 1
serv
 

Nutritional Info

Amount Per Serving:

Calories: 51.6

Total Fat:	1.6g
Total Carbs:	7.3g
Dietary Fiber:	2.5mg
Protein:	3.2g

LOWCARB CHILI

LOW CARB CHILI

Ingredients

1 quart water
2 lb extra lean ground beef (5% fat)
1 tsp cinnamon, ground
1 tsp ground cumin
1 medium onions , chopped
1 tsp Worcestershire sauce
2 medium garlic cloves , mashed
2 tsp salt (optional)
2 tbsp chili powder
1 tsp black pepper
1/2 tsp hot red pepper flakes
1/2 tsp ground allspice
6 oz tomato paste
3 bay leaves
4 oz canned mushroom slices, drained (or fresh, cooked)
3/4 cup chopped green bell peppers , chopped

Cooking Instructions

1 Brown meat, drain off fat.
2 Add remaining ingredients, bring to a boil.
3 Simmer for 3 hours, stirring occasionally.

Servings Per Recipe: 1

• Calories 142.8
• Total Carbs 5.8 g
• Dietary Fiber 1.6 g
• Sugars 3 g
• Total Fat 3.8 g
• Saturated Fat 1.4 g
• Unsaturated Fat 2.5 g
• Potassium 173.1 mg
• Protein 22.3 g
• Sodium 209.1 mg
• Dietary Exchanges
• 2 Meat
• 1 Vegetable