APPETIZERS: LOW CARB TORTILLA CHIPS

Ingredients

1. 1 cup almond flour
2. 1 egg white
3. 1/2 tsp salt
4. 1/2 tsp chili powder
5. 1/2 tsp garlic powder
6. 1/2 tsp cumin
7. 1/4 tsp onion powder
8. 1/4 tsp paprika

Directions

1. Preheat the oven to 325 degrees F. In a large bowl, combine all of the ingredients together until they form an even dough.
2. Roll out the dough between two pieces of parchment paper, as thinly as possible. Remove the top layer of parchment paper. Cut the dough into desired shapes for chips.
3. Move the dough, with the parchment paper, onto a baking sheet. Bake for 11-13 minutes, until golden brown. Remove from the oven and let cool 5 minutes. Use a spatula to remove the chips from the paper. Serve with guacamole or salsa.

For nutritional values, click here

paleogrubs.com

DESSERTS: FAUX FRIED APPLES (click here to print)

2 tablespoons unsalted butter
2 tablespoons bacon drippings
3/4 cup peeled zucchini, cut into coins and then crescents
0-carb sweetener to taste (I use stevia)
1/4 teaspoon maple flavoring
1/8 teaspoon vanilla flavoring
1/2 teaspoon cinnamon
Pinch of salt
Pinch of freshly grated nutmeg
Pinch of cayenne or ancho or chipotle pepper (to taste)
11/2 teaspoon apple cider vinegar
2 tablespoons bourbon
2 teaspoons DaVinci sugar free green apple syrup (optional)

Instructions
Melt the butter into the bacon drippings.
Add the zucchini and saute until it is crisp tender.
Add the remaining ingredients and simmer until liquid is reduced and nearly gone.
Stir very often.

2 servings; each 3.6 carbs

.lowcarb-ology.com/

ARTICLE: GOOD FATS VS. BAD FATS

BREAKFAST: LOW CARB BLUEBERRY COFFEE CAKE (click here to print)

BLUEBERRY COFFEE CAKE

serves 9

• 3 cups almond flour, divided (very finely ground unsalted almonds)
• ¹⁄₂ cup Splenda granular (sugar substitute)
• 4 tablespoons butter, softened
• 1 teaspoon cinnamon
• 1 pinch sea salt
• 8 ounces cream cheese
• 1 ¹⁄₂ cups blueberries
• ¹⁄₂ cup Splenda granular (sugar substitute)
• 2 eggs
• 2 tablespoons olive oil
• ¹⁄₂ cup l sour cream
• ¹⁄₂ teaspoon baking soda
• 1 teaspoon baking powder

Directions

1. In a medium size mixing bowl, combine 1 cup of the almond flour, splenda, butter, cinnamon and salt. Mix well, and press into a greased 9" baking dish. Slice the cream cheese into about 1/4" slices, and lay on top of the cinnamon layer. Top this layer with the blueberries.
2. In another bowl, combine the remaining 2 cups almond flour, 1/2 cup splenda, eggs, oil, sour cream, baking soda and baking powder. Mix well, and spoon the mixture on top of the cream cheese. Sprinkle the top with 1/4 cup splenda mixed with 1/2 teaspoon of cinnamon if desired.
3. Bake in a preheated 350 degree oven for 35 minute....9 slices

5.5 carbs

MAIN DISH: SMOKED SALMON QUICHE (click here to print)

Smoked Salmon Quiche

• 3 ounces bacon, chopped
• 1 tablespoon ghee or clarified butter
• 1 medium onion, thinly sliced
• 1 bunch collards or other hearty greens, rinsed and chopped
• 1 cup shredded swiss cheese
• 4 ounces smoked salmon, cut into small pieces
• 6 large eggs
• 1 can coconut milk (13.5 ounces)  (you can substitute heavy cream for the coconut milk)
• 3/4 teaspoon freshly ground black pepper
• 1/4 teaspoon freshly grated nutmeg

Instructions

1. Preheat the oven to 350 F. Generously grease a 10" deep dish pie plate.
2. Cook the bacon over medium heat in a lar e skillet until brown and crisp; remove with a slotted spoon and drain on paper towels. Set aside.
3. Reduce the heat slightly and add the onions to the pan. Cook, stirring frequently, until soft and golden brown, about 10 minutes. Remove from the pan and reserve with the bacon.
4. Add the ghee and collards to the skillet and cook until wilted, about 10 minutes. Return the bacon and onion to the skillet and lightly toss to combine with the greens. Spread the mixture in the bottom of the pie plate, and sprinkle the cheese evenly over the top. Scatter the smoked salmon over the top of the cheese.
5. Whisk the coconut milk, eggs, pepper and nutmeg together in a large mixing bowl until well-blended. Carefully pour the egg mixture over the greens, cheese and salmon in the pie plate.
6. Place the pie plate in a pan large enough to hold it; carefully pour very hot water around the quiche, until it reaches about halfway up the sides of the dish.
7. Bake for 40 to 50 minutes, or until a knife inserted into the center comes out clean and the quiche is beginning to turn golden brown on top. Remove from the water bath and cool for at least 15 minutes; cut into wedges and serve.
8. Nutrition (per serving): 313 calories, 26g total fat, 169mg cholesterol, 472.9mg sodium, 318mg potassium, 6.5g carbohydrates, 1.8g fiber, 1.2g sugar, 15.2g protein

janssushibar.com

VEGETABLE SIDE DISH: CAULIFLOWER IN VODKA SAUCE CASSEROLE (click here to print)

• 8 cups cooked cauliflower florets, well drained
• 2 cups vodka sauce (see recipe below)
• 2 Tbsp heavy whipping cream
• 2 Tbsp melted butter
• ⅓ cup grated Parmesan cheese
• ½ tsp kosher salt
• ¼ tsp ground black pepper
• 6 slices Provolone cheese
• ¼ cup fresh basil or parsley, chopped
• Vodka sauce (see below)

INSTRUCTIONS

1. Combine the cauliflower, vodka sauce(see recipe below) heavy whipping cream, butter, Parmesan cheese, kosher salt, and black pepper in a large bowl and toss to coat well.
2. Transfer into a 9 x 13 baking dish (or equivalent) and top with slices of Provolone (or mozzarella) cheese.
3. Bake in a preheated 375 degree (F) oven for 30 - 40 minutes or until the casserole is bubbling and the cheese is completely melted.
4. Remove from the oven and let it rest for about 10 minutes.
5. Top with chopped fresh basil or parsley and serve.

   VODKA SAUCE

• One 35-ounce can Italian plum tomatoes (preferably San Marzano) with their liquid
• 1/4 cup extra-virgin olive oil
• 10 cloves garlic, peeled
• Crushed hot red pepper
• 1/4 cup vodka
• 1/2 cup heavy cream
• 2 tablespoons unsalted butter or olive oil for finishing the sauce, if you like
• 2 to 3 tablespoons chopped fresh Italian parsley
• 3/4 cup freshly grated Parmigiano-Reggiano, plus more for passing if you like

Preparation---

Pour the tomatoes and their liquid into the work bowl of a food processor. Using quick on/off pulses, process the tomatoes just until they are finely chopped. (Longer processing will aerate the tomatoes, turning them pink.)

Meanwhile, heat the olive oil in a large skillet over medium heat. Whack the garlic cloves with the side of a knife and add them to the hot oil. Cook, shaking the skillet, until the garlic is lightly browned, about 3 minutes. Lower the work bowl with the tomatoes close to the skillet and carefully — they will splatter — slide the tomatoes into the pan. Bring to a boil, season lightly with salt and generously with crushed red pepper, and boil 2 minutes. Pour in the vodka, lower the heat so the sauce is at a lively simmer, and simmer.
 fish the garlic cloves out of the sauce and pour in the cream. Add the 2 tablespoons butter or oil, if using, and swirl the skillet to incorporate into the sauce.

continue on with cauliflower casserole recipe

6 gr. net carbs; serves 8

Note:  If you don't want to make the vodka sauce from scratch, Trader Joes has a very good substitute sauce.


IbreatheI'mhungry.com

SLOW COOKER: CLAM CHOWDER

INGREDIENTS1/4 Cup Chicken Stock
4 Cloves Garlic – Minced1 Shallot – Thinly Sliced|
1 Leek, Cleaned, Trimmed, and Sliced2 Ribs Celery – Diced
1 Medium Onion – Chopped
2 Tbs. Butter
2 tsp. Sea Salt
1 tsp. Black Pepper
3 – 10 oz. cans of Fancy Whole Baby Clams – Drained2 Cups clam juice
1 lb. Thick Cut Bacon – Cooked Crisp, and Crumbled
8 oz. Cream Cheese – Softened
1 1/2 Cups Heavy Cream
1 tsp. Garlic Powder
1 tsp. Thyme

DIRECTIONS

Heat slow cooker on low setting.
To slow cooker, add chicken stock, garlic, shallot, leek, celery, onions, butter, and salt and pepper. Cover, and cook vegetables on low for 1 hour.

To the slow cooker, add clams, clam juice and bacon.

Add cream cheese, heavy cream, garlic powder and thyme.  Continue mixing until there are no visible clumps of cream cheese and all ingredients are well incorporated.

Cover and cook for 6-8 hours.
Makes 12 Servings

1 Serving:
Calories: 276
Carbs: 3.75 net g
Fat: 28.5 g
Protein: 12 g
Prep Time – 15 Minutes


peaceloveandlowcarb.com

MAIN DISH: SPAGHETTI SQUASH SAUSAGE BOATS (click here to print)

Spaghetti Squash Sausage Lasagna Boats

Servings: 6 • Size: 1 boat •
Calories: 246 • Fat: 13 g • Protein: 17 g • Carb: 10 g • Fiber: 2 g • Sugar: 7 g
Sodium: 701 mg • Cholesterol: 71 mg
Ingredients:

• 3 small to medium spaghetti squash (about 5 cups cooked)
• salt and fresh pepper, to taste
• 1/3 cup part skim ricotta cheese
• 2 tbsp grated parmesan cheese
• 1 tbsp chopped parsley (or basil)
• 3/4 cup whole milk shredded mozzarella cheese

For the sauce:

• 1 tsp olive oil
• 1/2 onion, finely chopped
• 3 cloves garlic, minced
• 14 oz Italian chicken sausage (natural without sugar or fillers)
  
• 14 oz (1/2 can) crushed tomatoes (sugar free)
  
• salt and fresh pepper, to taste
• 2 tbsp chopped basil
• 1 bay leaf

Directions:


Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane. Season lightly with salt and black pepper; bake about 1 hour, or longer if needed on a baking sheet, cut side down. 
If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft.

In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.


In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through. When cooked, add the crushed tomatoes and adjust salt and pepper to taste. Add the bay leaf and cover, reducing heat to low. Simmer 20 to 30 minutes, then add in fresh basil at the very end.

When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on. If you microwaved this, preheat the oven to 400°F.

When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce. Place the spaghetti squash back into the 6 shells and place on a baking sheet.

Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese.

Bake in the oven for 20 - 30 minutes or until everything is hot and the cheese is melted. 

skinnytaste.com

ARTICLES: 5 WAYS TO WEAN YOURSELF OFF OF CARBOHYDRATES (click here to print)

5 WAYS TO WEAN OFF CARBOHYDRATES
1.Fight fire with fire: Data shows that sugar cravings work like drugs cravings, acting on the same neurochemical pathways. This helps to explain the withdrawal effect seen on stopping carbohydrates. Understand that the discomfort you face is your body withdrawing from an addictive substance, and use this as fuel to push yourself forward. Don’t allow a food to control you like a drug, and realize how much better you’ll feel when you purge this addictive substance from your body.
2.Attack your cravings head–on: While many of us would like to get healthy overnight, it’s important to look at cutting carbs as a significant lifestyle change. Realize that this way of eating will take a little while to adapt to, and be ready to tackle the cravings when they come. Diffuse your carbohydrate cravings by having a supply of high quality snacks like nuts, cheese, meat and veggies on hand for the first few days of your transition. This isn’t the time to worry about counting calories; just snack whenever the longing for carbs gets to you and you’ll come out the other side better for it.
3.Don’t sabotage yourself: The beginning of the carb-conscious journey is the hardest part. Don’t make it tougher by hanging around Italian restaurants and dessert bars. Of course, life will go on around you, but there’s no need to start your diet the night before a charity pancake breakfast. Set yourself up for success by removing unnecessary temptation within reason. Bring lunch to work, so you’re not stuck deciding between unhealthy options.
4.Make a commitment: The biggest problem with diets is that we don’t stay on them. Cutting back on carbs may be the best thing you do for your health, but if you backslide to your original way of eating after 2 months, your body will also revert to its prior state. Before you begin, ask yourself why you want to change. Take the before pictures, write down your reasons for change and make a real commitment to your health. A short-term diet is nothing compared to a lifestyle change. This is a long-term commitment to a healthier, brighter future.
5.Believe in your decision: Over the years, I’ve faced everything from curiosity to outright ridicule regarding my dietary choices. Some people will be appalled that you choose not to have a sandwich or will find something egregiously wrong with refusing a slice of pie. Mostly, they won’t understand why you eat so differently. You need to understand that as Americans, though we aren’t bad or stupid people, we are not healthy people. Your goal is to be the healthiest you can be. Let others judge, and when they ask about your food, explain to them why you’re eating the way you are. Stay strong, and others will follow.

mymedclinic.info

DESSERTS: LOW CARB CHOCOLATE MOUSSE (click here to print)

Ingredients

• 1 packet knox gelatine
• ¼ cup cold water
• ¼ cup boiling water
• 500 ml (2 cups) whipping cream (33%MF)
• ⅓ cup cocoa
• 1 Tbsp vanilla
• ¾ cup Splenda (or stevia to substitute for ¾ cup sugar)
• unsweetened chocolate curls for garnish

                                       

Directions

• In a small bowl, sprinkle the gelatine over the cold water and let soften for 10 minutes.
• Once the gelatine is softened, pour ¼ cup boiling water over the gelatine, and stir until completely dissolved. Note: if powdered gelatine isn’t available where you live, soften enough gelatine to gel 2 cups of liquid.
• Combine Splenda and cocoa in a mixing bowl.
• Add whipping cream and vanilla and whip until stiff peaks form.
• Slowly add the gelatine mixture to the cream mixture, beating thoroughly.
• Pour in to serving dishes, garnish with chocolate curls and chill.

3.9 carbs

MAIN DISH: PORTOBELLA STUFFED MUSHROOMS

Ingredients:

• 1 teaspoon olive oil
• 2 loose cups baby spinach, chopped
• 3 cloves chopped garlic
• 1/3 cup chopped onion
• 1/3 cup chopped red bell pepper
• kosher salt
• 3/4 cup part ricotta
• 1/2 cup grated parmesan cheese
• 1 large egg
• 4 large basil leaves, chopped
• 4 large portobella mushroom caps
• 1/2 cup marinara sauce
• 1/2 cup  shredded mozzarella

Directions:


Preheat the oven to 400F. Spray a baking sheet with oil. Gently remove the stems, scoop out the gills and spray the tops of the mushrooms with oil, season with 1/8 tsp salt and fresh pepper.

Heat a large nonstick saute pan over medium heat, add oil, onion, garlic and red pepper and season with 1/8 tsp salt. Cook until soft, 3 to 4 minutes. Add the baby spinach and saute until wilted, about 1 minute.

In a medium bowl add the ricotta, parmesan cheese and egg, mix well. Add the cooked vegetables and basil and mix. Stuff the mushrooms with ricotta mixture and top each with 2 tbsp marinara, 2 tbsp mozzarella.

Bake in the oven for 20 to 25 minutes. Garnish with basil and enjoy!   

skinnytaste.com

MAIN DISH: FAUX EGG NOODLES WITH VIDEO (click here to print recipe)

Ingredients:

2 eggs (.8 carb)
1 ounce cream cheese (2 carbs)
pinch of each
garlic powder
onion powder
salt
pepper (All seasonings add a carb roughly)

Directions:

Heat oven to 325 degrees, prepare a 8×8 pan with non-stick foil and then use paper towel to spread melted butter around the pan. Next put all ingredients in blender and blend until smooth and bubbly. Pour into prepared pan and bake for exactly 8 minutes! Remove from oven, I immediately remove foil from pan. I place the foil on table and let cool slightly. I spread the foil out and roll up the “Faux” Egg Noodles and slice!

LCHFdiva.com

BREAKFAST: BREAKFAST MEATLOAF (click here to print)

:

Breakfast Meatloaf (including Pork Sausage Recipe)

Serves: 4

Ingredients

• 1 pound ground pork
• 1 teaspoon salt
• 1 teaspoon dried sage
• 1 teaspoon dry mustard
• 1 teaspoon black pepper
• 1 tablespoon sugar free maple syrup (plus another for the glaze, below-optional)
• ½ teaspoon paprika
• 1 raw egg
• ½ cup diced onion
• ½ cup diced bell pepper and/or jalapeño
• 1 carrot, grated (optional)
• 2 tablespoons minced parsley
• 2 boiled eggs, peeled
• Few leaves spinach
• Glaze (optional):
• 1 tablespoon sugar free maple syrup
• 1 teaspoon Sriracha sauce

Instructions

1. Set oven to 350ºF.
2. Combine pork with seasonings, salt through paprika. Mix well with your hands.
3. Add raw egg, onion, peppers, carrot, and parsley and combine well.
4. Spread half the pork mixture out on a baking sheet, forming an oval about 6" long x 4" wide x 1" thick.
5. Wrap a couple of spinach leaves around each boiled egg.
6. Cover each egg/spinach with half the remaining pork mixture.
7. Lay the pork covered eggs down on your pork oval, lengthwise. Shape the now-weirdly-rounded loaf into a regular meatloaf shape.
8. Bake 30 minutes

for nutritional values, click here

hilahcooking.com

DESSERTS: SIMPLE AND EASY LOW CARB LEMON CURD (click here to print)

Simple and Easy Low-Carb Lemon Curd

1/2 cup = 120 ml freshly pressed lemon juice from organic lemons
3 extra large organic eggs
1/2 cup = 120 ml = 100 g erythritol
7 tablespoons = 100 g organic unsalted butter
(10 drops stevia)

Directions

1. Put everything in a saucepan and heat over low heat whisking all the time until the mixture is thick.
2. Store in the fridge in an airtight container.

About 4 grams of carbs for the whole recipe

lowcarbsosimple.com

SOUPS: ZUPPA TOSCANA

Zuppa Toscana (better than Olive Garden!)
1 lb. Italian sausages (use spicy to get that signature Olive Garden flavor)
4-turnips cubed
1 onion, chopped ...
1/4 c. REAL bacon pieces (optional)
2 Tbsp minced garlic (about 3-4 cloves)
32 oz. chicken broth
1 c. kale or Swiss chard, chopped (or spinach)
1 c. heavy whipping cream
2 Tbsp flour (or use a low carb thickener like xanthan gum)
DIRECTIONS:
1. Brown sausage links in a sauté pan.
2. Cut links in half lengthwise, then cut slices.
3. Place sausage, chicken broth, garlic, turnips and onion in slow cooker. Add just enough water to cover the vegetables and meat.
4. Cook on high 3-4 hours (low 5-6 hours) until turnips are soft. 30 minutes before serving:
5. Mix flour into cream removing lumps.
6. Add cream and kale to the crock pot, stir.
7. Cook on high 30 minutes or until broth thickens slightly. 8. Add salt, pepper, and cayenne to taste.
BEST. SOUP. EVER!!!!

NOTE:

• you can change this soup into a sausage vegetable soup by omitting the heavy cream and using beef broth instead of chicken broth and 1 can of  diced tomatoes . I would add some frozen green beans too.

For nutritional values, click here

GARLIC SPREAD

GARLIC SPREAD
INGREDIENTS
6 heads of garlic, cloves peeled (2 cups)
6 thyme sprigs...
3 small bay leaves
3 dried red chiles, such as chiles de arbol
2 cups pure olive oil
Combine all of the ingredients in a medium saucepan and simmer over low heat until the garlic is tender but not browned, about 30 minutes. Let cool.
Using a slotted spoon, transfer the garlic, herbs and chiles to three 1/2-pint canning jars. Pour the cooking oil on top, seal and refrigerate for up to 4 months.
NOTE: Bay Leaves are not toxic to human, however, I would not eat them because they have sharp edges and can cut your throat.

food and wine magazine

DESSERT: YOGURT DIPPED STRAWBERRIES (click here to print)

YOGURT DIPPED STRAWBERRIES
1 pound strawberries, preferably organic (16)
1 cup Dannon plain yogurt (add Splenda to taste)
1.5 ounces dark chocolate
...

Directions:
Wash and dry the strawberries completely. Carefully hull the strawberries with a paring knife, removing the green leafy tops.
Place the yogurt in a bowl and stir until smooth. Carefully insert a fork into the hulled end of one strawberry (if you have a small cocktail fork, this works great). Dip the strawberry into the yogurt, turning it to coat the entire berry. Place on a baking sheet lined with parchment or a wire rack. Repeat for the remaining berries.
Place the baking sheet in the freezer and freeze until firm, about 1 hour. At this point, if you want a thicker yogurt layer, dip the strawberries in the yogurt one more time and refreeze (I did two layers of yogurt in the photos).
Melt the chocolate in a small bowl in the microwave, stopping to stir it often so that it doesn’t scorch. Pour the melted chocolate into a small sandwich bag and cut off the tip of one corner. Using the bag like a piping bag, drizzle some chocolate onto each strawberry. Place the berries back in the freezer and freeze until solid. 4 carbs

BREADS: FLAXSEED BREAD (click here to print)

Serves: 12

Ingredients

• 2 cups ground flaxseed  (Bob's Red Mill)
• 1 tablespoon baking powder
• 1 tablespoon Italian herb mix
• 1 teaspoon sea salt
• 5 large eggs
• ½ cup water
• ⅓ cup  light olive oil

Instructions

1. Preheat oven to 350F and line a 13×9 baking pan with parchment paper draped over the sides. Set aside.
2. Combine flax seed with baking powder, herb mix and sea salt in a large bowl. Whisk to combine fully and set aside.
3. Add eggs, water and oil to the jug of your blender or food processor. Blend on high for 30 seconds, until foamy.
4. Transfer liquid mixture to the bowl with the flaxseed mixture.
5. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
6. Drop mixture into prepared baking pan. Smooth with the back of the spatula and transfer the pan to the preheated oven.
7. Bake bread for 20 minutes, until top is golden. Remove from the oven and lift bread (from the parchment paper sides) to a cooling rack. Peel the parchment paper from the bottom of the bread and allow the bread to cool on the cooling rack for an hour.
8. Cut into 12 pieces.
9. Bread can be toasted or frozen. Keeps in the fridge for 3-4 days and in the freezer for up to 3 months.

Nutrition Information Per Serving

• Calories: 134
• Calories from Fat: 79
• Total Fat: 8.8
• Saturated Fat: 1.6 g
• Cholesterol: 68> mg
• Sodium: 227 mg
• Carbs: 6.5 g
• Dietary Fiber: 5.5 g
• Net Carbs: 1 g
• Protein: 5.9 g

healthfulpursuit.com

SANDWICHES: #2 KUNG PAO CHICKEN LETTUCE WRAPS(click to print)

• 1lb chicken breasts, chopped very small
• 3 Tablespoons coconut aminos
• 1 tsp. xanthan gum
• 1/4 cup water
• 2 Tablespoons mirin, or sweet wine like Riesling
• 1-1/2 Tablespoons chili garlic sauce
• 2 teaspoons brown sugar (Splenda brown sugar blend)
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 2 Tablespoons vegetable oil, divided
• 1 small zucchini, chopped
• 1/2-8oz can sliced water chestnuts, chopped
• 2 green onions, chopped
• 1 clove garlic, minced
• 1 head lettuce like butter, boston bibb, iceberg, or baby romaine, leaves separated
• 1/4 cup chopped peanuts

Directions

1. Add chicken, 1 Tablespoon soy sauce or gluten-free tamari, and 1 Tablespoon cornstarch in a bowl then mix to combine.
2. Add remaining 2 Tablespoons soy sauce or gluten-free tamari, mirin, chili garlic sauce, brown sugar, rice vinegar, and sesame oil in a bowl then stir to combine. In a separate bowl, stir water into remaining Tablespoon cornstarch then stir into soy sauce mixture. Set sauce aside.
3. Preheat 1 Tablespoon oil in a large, nonstick wok or skillet over medium-high heat then add chicken and stir fry until cooked through. Remove to a plate then set aside.
4. Heat remaining Tablespoon oil in wok then add zucchini, water chestnuts, and green onions. Stir fry until zucchini is crisp-tender, then add garlic and stir fry for 30 more seconds. Add chicken back into wok then pour in sauce. Simmer until sauce is slightly reduced then let cool slightly before serving over lettuce and topping with chopped peanuts.

Nutritional values for this recipe click here

Iowagirleats.com

SANDWICHES: KUNG PAO CHICKEN LETTUCE WRAPS(click here to print)

Kung Pao Chicken Lettuce Wraps
adapted from Cooking Light

6 boneless chicken thighs, cut into bite-size pieces
3 tbs. coconut aminos, divided  (if you cant find this, use soy sauce)
1/4 cup plus 1.5 tsp. arrowroot powder, divided
1/4 tsp. salt
2 tbs. olive oil or coconut oil
1.5 tbs raw honey (use unsweetened honey from walmart)
1 tbs. dark sesame oil
2 tsp. rice vinegar
1 tsp. sambal oelek
1 minced garlic clove
3 tbs. chopped raw cashews
2 stalks celery, diagonally sliced
1/3 cup diced green onions
1/2 red pepper, chopped
4 lime wedges
iceberg lettuce leaves

Place chicken thighs in a large zip-top bag. Add 1 tbs. coconut aminos and allow to marinate at room temperature.

Place 1/4 cup arrowroot in a shallow dish. Remove chicken from bag, discarding marinade. Sprinkle chicken with salt and place in dish with arrowroot. Toss to coat.

Heat 1 tbs. oil in a large skillet over medium-high heat. Shake excess arrowroot off chicken and add half to pan. Cook for 6 minutes or until brown; remove to paper towels. Repeat with remaining chicken and oil.

Meanwhile, put remaining coconut aminos in a small microwave-safe bowl with honey. Stir and heat on high for 1.5 minutes. Stir in garlic.

Put chopped celery, pepper and green onions in a large bowl. Add chicken and pour sauce over top, stirring to coat evenly.

Serve with iceberg lettuce to wrap and serve with lime wedges.

nutritional values for this recipe, click here

the preppy paleo

VEGETABLE SIDE DISH:PALEO..BROCCOLI AND FETA FRITTERS (click here to print)

Ingredients (makes 8 fritters)
1 medium sized broccoli
3 garlic cloves, finely chopped
4 eggs
1 small bunch of parsley, chopped
150 grams of  buckwheat flour (for low carb use coconut flour)
80 grams of feta cheese (or fresco cheese..any cheese that crumbles)
1/2 cup of pine nuts
1 lemon
Salt and pepper
Dash of olive/coconut oil
Method
1. Chop up the broccoli finely and steam for 5 minutes.
2. Beat the eggs in a bowl and add the flour, garlic, salt and pepper and parsley.
3. Chop up the feta cheese into small cubes and place into the mixture.
4. Place the pine nuts in a fry pan on a low heat and gently roast for 4-7 minutes or until pine nuts are slightly golden. Once cooked add them to the mixture.
5. Before adding the broccoli into the mixture make sure it is finely sliced. I found that I needed to add an extra 50 grams of flour to the mixture as it was too wet.
6. Heat a large frying pan over moderate heat and add a dash of oil.
7. Scoop 1 large tablespoon of mixture into the frying pan, then flatten it slightly with a spatula. The mixture should make around 8 fritters. Cook the fritters for 2-3 minutes on each side, or until golden.
8. Place fritters onto a paper towel to soak up any excess oil.
9. Drizzle with lemon juice before serving. Enjoy!

for nutritional values, please click here

taste magazine

MAIN DISH: CHICKEN NACHO CASSEROLE (click here to print)

The Preparation  ( don't worry...does not contain Nachos)

• 1.75 lbs. Chicken Thighs, boneless skinless
• 1 1/2 tsp. Chili seasoningor make your own
  
• 2 tbsp. Olive Oil
• 4 oz. Cream Cheese
• 4 oz. Cheddar Cheese freshly grated from a block of cheese
  
• 1 cup Green Chilies and Tomatoes
• 3 tbsp. Parmesan Cheese (~45g)freshly grated
  
• 1/4 cup Sour Cream
• 1 packet Frozen Cauliflower
• 1 medium Jalapeno Pepper
• Salt and Pepper to Taste

The Execution

1. Pre-heat oven to 375F. Chop and season chicken, then cook over medium-high in olive oil until browned.
2. Add cream cheese, sour cream and 3/4 of the cheddar. Stir together until melted and mixed. Add tomatoes and green chili and mix well. Add everything to a casserole dish.
3. Microwave frozen cauliflower until cooked through. Use an immersion blender to blend with remaining cheese into a mashed potato-like consistency. Season to taste.
4. Cut a jalapeno into chunks. Spread cauliflower mixture over the top of the casserole, then sprinkle jalapeno pepper over the top. Bake for 15-20 minutes.

6 servings; 6.9 carbs

ruledme.com

VEGETABLE SIDE DISH: FAUX "BAKED" POTATO (click here to print)

Medium Rutabagas

1 Stick Salted Butter

2 Tbs. Garlic – Minced

5 Slices Bacon – Cooked Crisp and Crumbled

1 Cup Sharp Cheddar Cheese – Shredded

¼ Cup Sour Cream

2 Green Onions – Chopped

Salt and Pepper – To Taste

DIRECTIONS

Preheat oven to 425 °

Peel and rinse Rutabagas.  Cut slits in the tops about ¼ inch apart and three-quarters of the way down so that the rutabagas are still attached at the bottom.  Gently fan out the slices, forcing them open but still keeping them attached.

Between each slice, tuck a thin slice of butter.  Spread 1 Tbs. of minced garlic over top of each rutabaga.  Sprinkle with a little salt and pepper.

Wrap rutabagas tightly in foil with the foil coming to a close at the top.  This will help retain the garlic butter that seeps from the rutabaga.

Place foiled-wrapped rutabagas on a baking sheet and bake for 40 minutes.  Remove from oven, open foil and pour melted butter back over top of the rutabagas.  Bake uncovered for an additional 10 minutes to allow rutabagas to crisp and become golden brown. 

Top each rutabaga with a mound of cheddar cheese and crumbled bacon.  Bake an additional 10 minutes or until cheese is melted. 

Top with sour cream and green onions before serving. 

Prep Time – 15 Minutes

Cook Time – 60 Minutes

Makes Servings: 4

Per Serving: 

Calories – 495

Protein – 13 g

Carbs – 11.25 net g

Fat – 42 g

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MAIN DISH: HEALTHY MAC & CHEESE (click here to print)

NOODLES:"
2 jars of Hearts of Palm
Water or chicken broth

CHEESE SAUCE:
1/4 cup butter
3 TBS Cream Cheese
1/4 cup beef/chicken broth
1 cup sharp cheddar cheese, shredded (shred from a block)
1/4 cup Parmesan cheese, shredded (shred from a block of cheese)
Sea salt and pepper (to taste)
1/2 cup sharp cheddar (for topping)(shred from a block)

Preheat oven to 375 degrees F. Bring a large pot of chicken broth OR water to a boil. Season the water with salt. Spray the baking dish with olive oil spray. Cut the Hearts of Palm into macaroni noodle shapes. Cook the Hearts of palm in the boiling broth or water until tender, about 5 minutes (You could do this in a microwave too). Drain well and pat between several layers of paper towels to dry. Transfer the hearts of palm to an 8x8 baking dish and set aside. 

In a saucepan, melt butter over medium heat. Stir in cream cheese and broth. Cook and stir for 2 minutes or until thickened. Reduce heat. Add the cheeses, stirring until cheese is melted. Add salt and pepper to taste. Remove from heat, pour over the veggie, and stir to combine. Top with the additional 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Makes 6 servings. I LOVE THIS DISH!

NUTRITIONAL COMPARISON (per serving):
KRAFT Dinner Mac-n-cheese = 410 calories, 48 carbs, 1 fiber
"Healthified" Mac-n-cheese = 239 calories, 4.9 carbs, 2.7 fiber 



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