MAIN DISH: CREAMY CHICKEN MARSALA (click here to print)

Ingredients

• 4 boneless skinless chicken breasts, thinly sliced*
• salt and pepper
• 2 tablespoons olive oil
• 1½ cups sliced mushrooms
• ½ cup Marsala wine or any dry white wine
• ½ cup chicken broth
• 1 cup heavy whipping cream
• 1 teaspoon ground mustard
• 1 teaspoon garlic powder
• Fresh Chopped Parsley for garnish

Instructions

1. In a large skillet over medium heat add 1 tablespoon olive oil to the pan. Add the chicken and lightly salt and pepper. Cook until lightly brown and cooked throughout. Remove chicken and set aside on plate.
2. Add 1 Tablespoon olive oil and sauté the mushrooms for 1-2 minutes. Add marsala wine and bring to a boil over medium high heat for 1-2 minutes. This allows the alcohol to burn out. Add the chicken broth, heavy whipping cream, ground mustard, and garlic powder. Bring to a boil and reduce heat and simmer for about 10 minutes or until it starts to thicken. Place chicken back in the sauce and continue to simmer for about 1-2 minutes.  serves 4

Servings 4.0
Amount Per Serving
calories 629
% Daily Value *
Total Fat 38 g 59 %
Saturated Fat 17 g 84 %
Monounsaturated Fat 14 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 274 mg 91 %
Sodium 357 mg 15 %
Potassium 1028 mg 29 %
Total Carbohydrate 4 g 1 %
Dietary Fiber 1 g 2 %
Sugars 3 g
Protein 65 g 130 %

therecipecritic.com

BREAKFAST: 3 CHEESE BREAKFAST PUFFS (click here to print)

4 eggs
1/4 cup cottage cheese
1/4 cup parmesan cheese
2 oz shredded sharp cheddar cheese

In a medium bowl, lightly beat eggs. Stir in the cheeses. Spray mini muffin tins or silicon cups with oil. Fill each cup a little higher than you would with a cake batter. Place into a preheated 350 degree oven and bake for 15-20 minutes. They will puff up and turn golden on top. Let the puffs cool 5 minutes before removing from cups. They will fall just a bit with cooling.

16 mini puffs:  42 calories each  <1 carb per puff
As a breakfast for 2:    335 calories  2 g carb

24/7 lowcarb diner

BREADS: GRAIN FREE LOW CARB SUNFLOWER BREAD VIDEO

https://www.facebook.com/KetodietApp/videos/593233340840475/?pnref=story


Wet ingredients:
* 4 large eggs, separated
* 2 large egg whites
* 2 tbsp toasted sesame oil (30 ml/ 1 fl oz)
* 2 tbsp ghee, melted (28 g/ 1 oz)
* 1/2 cup lukewarm water (120 ml/ 4 fl oz)
Dry ingredients:
* 2/3 cup psyllium husk powder (80 g/ 2.8 oz) - always go by weight
* 1/4 cup flax meal (40 g/ 1.4 oz) - always go by weight
* 1 tsp cream of tartar
* 1 tbsp caraway seeds
* 1 tsp salt
* 2 tsp cream of tartar or 2 tsp of lemon juice or 2 tsp apple cider vinegar
* 1/2 cup sunflower seeds (70 g/ 2.5 oz)
Nutrition facts per serving:
Total carbs: 2.8 g
Net carbs: 1.8 g
Protein: 1.2 g
Fat: 12 g
Energy: 118 kcal (calories)
Carbs (6%) : Protein (4%) : Fat (90%)

Note: please watch the video for complete directions on making this bread

ARTICLE: HOW TO COUNT CARBS USING FOOD LABELS (click here to print)

Nancy K HOW TO COUNT CARBOHYDRATES USING FOOD LABELS

This is a simple guide to counting carbohydrates. All diabetics should know how to do this, as it directly impacts your blood sugar.

First, take a look at the nutrition information label on any food product. The three main things to look at, for our purpose, is serving size, carbohydrates, and fiber. The number of carbohydrates are listed outright. Keep in mind that this is the number per serving, not for the entire package. This means if that can of green beans says 10 grams of carbohydrates, and there are 2 servings per can, then the entire can of beans has 20 grams of carbohydrates.

The next thing is the fiber. Fiber is listed because it slows down the body's absorption of carbohydrates, delaying them from being turned into sugar. Some fiber doesn't even get absorbed at all. It's important to note that the fiber count is already included in the total carb count on US labels. For those not in the US, you may need to add fiber back to the listed "total" to get the true total carbohydrate count.

There is another value listed under carbohydrates, called sugars. This number refers to the grams of added sugars used in the product. Sometimes it will also list sugar alcohols. Despite what you may have heard, sugar alcohols can still have a significant impact on our blood sugar as diabetics. This is why we don't blow them off. They are also included in the total carb count.

So how many carbs should you have per meal/snack/day? We recommend  (20-50g / day) 

ARTICLES: VIDEO>>>EAT FAT ALREADY, ITS NOT GOING TO KILL YOU

https://www.facebook.com/HuffingtonPost/videos/10153707662051130/

DESSERTS: LOW CARB LEMON CHEESECAKE (click here to print)

Low Carb Lemon Cheesecake

Prep time

20 mins

Cook time

8 mins

Total time

28 mins

Serves: 6-8 servings

Ingredients

Crust

• 1¼ cup almond flour
• 3 tablespoons butter, melted
• 1½ teaspoon Splenda (about 1 packet)

Filling

• 8 ounce cream cheese, softened
• ½ teaspoon vanilla extract (optional)
• 1½ cups heavy whipping cream
• .3 ounce packet sugar-free lemon jello
• Mint leaves for garnish (optional)

Instructions

1. Preheat oven to 350 degrees. Generously spray an 8-inch baking dish or springform pan with cooking spray.
2. Mix almond flour, butter and splenda until mixture is crumbly. Press in the bottom of baking dish and bake for about 8-10 minutes until golden brown.
3. Cool completely.

Cheesecake

1. Using an electric mixer with the whisk attachment mix cream cheese until smooth and creamy.
2. Stir in vanilla extract.
3. Add in heavy cream and whisk on high until mixture thickens and soft peaks form.
4. Reduce speed to low and mix in jello packet until blended.
5. Spread mixture evenly with a spatula over cooled crust.
6. Cover and chill until set, about 2-3 hours or overnight.

Notes

Variations-
MINI CHEESECAKES - Line a 12 cup cupcake pan with paper liners. Press a small amount of crust on the bottom of each liner. Bake in a 350 degree oven for about 7 minutes until golden brown. Cool completely. Prepare filling as directed and divide the mixture between each cup. Chill for several hours or overnight. Serve with liner or unwrap before serving.
CHEESECAKE IN A JAR - Divide crust mixture between jars and press into the bottom. Bake in a 350 degree oven for 7-9 minutes until golden brown. Prepare filling as directed and spoon into each jar. Cover and chill for several hours or overnight until ready to serve.

5.32 carbs

motherthyme.com

EASTER: 26 SUGAR FREE LOW CARB EASTER PIES

http://communitytable.parade.com/489847/brendabennett/26-sugar-free-low-carb-easter-dessert-pies/

DESSERTS: TRULY COCONUT CAKE (click here to print)

TRULY COCONUT CAKE
INGREDIENTS
2 cups Unsalted Butter Stick
13 tbsps Xylitol...
2 tsps Vanilla Extract
3 tsps Coconut Extract
6 large Eggs (Whole)
3 /4 cups Organic High Fiber Coconut Flour
1 tsp Baking Powder (Straight Phosphate, Double Acting)
1 tsp Salt
1 cup Coconut Milk Unsweetened
1 cup Dried Coconut (unsweetened)
16 ozs Cream Cheese

DIRECTIONS
Xylitol is used in this recipe to decrease the net carbs. Please measure first 8 Tbsp and then 5 Tbsp; keeping them separate and then powder each in a blender and set aside in separate bowls. The granules tend to be large and don't dissolve as readily as regular sugar or other granular sugar substitutes. Sucralose may be substituted by decreasing each of the amounts used by about 1/4 cup (add 2g NC to the total net carb count per serving. Please note this will make it too high in NC for Phase 1.)
1.Preheat oven to 325°F. Prepare two 9-inch round pans with oil spray, cut out parchment paper to fit into the bottom of each pan, place the paper in the pan and spray it with oil. Set aside.
2.With an electric mixer beat 1 cup butter and then the 8 Tbsp of xylitol that was powdered until light and fluffy, about 3 minutes. Add the vanilla and 2 tsp coconut extract; blend to combine. Add the eggs one at a time blending after each addition; the mixture may separate a bit at this point.
3.Sift together 3/4 cup coconut flour, baking powder and salt. Add to butter mixture and mix until thoroughly combined. Add in the coconut milk and 1/2 cup shredded coconut, blend until incorporated. Scoop into prepared pans and spread evenly with a spatula.
4.Bake for 35-40 minutes until cakes begin to pull away from the pans and are fully set in the center. Cool for 10 minutes in the pan, remove from pan and then cool on a rack. The cakes will be a little fragile so be careful handling them. Place cooled cakes in the refrigerator until ready to frost and serve. Frost just before serving.
5.Frosting: with an electric mixer blend the cream cheese and 1 cup butter until smooth. Add the 5 Tbsp of xylitol that was powdered and 1 teaspoon coconut extract; blend until light and fluffy. Use 1/3 of the frosting to frost between the layers and the remaining to frost the top and the sides of the cake.
6.Toast the remaining 1/2 cup shredded coconut in the oven at 350°F for 5 minutes until lightly browned. Sprinkle coconut on top of the cake and along sides if desired. Refrigerate any remaining cake for up to one week.

3.1 net carbs

Atkins.com