MAIN DISH: CHICKEN DIJON MUSTARD(click here to print)

Chicken Dijon Mustard
Ingredients:
...

1/2 cup chicken broth
1/3 cup FRENCH'S® Dijon Mustard
1/3 cup Olive oil  mayonnaise--homemade is best
1 tbsp. minced herbs (parsley, basil, or chives)
4 (6 oz.) boneless skinless chicken breasts
1 tbsp. oil
1 tsp. minced garlic
Directions:
MIX broth, mustard, mayonnaise and herbs until well blended; set aside.
COOK chicken in hot oil in nonstick skillet until browned on both sides, about 15 min.
STIR in mustard sauce and garlic. Simmer over medium heat 3 to 5 min. until sauce thickens slightly and flavors are blended.
Oven Bake: Mix sauce ingredients. Pour over chicken in greased baking dish. Bake at 375 °F for 30 min. until cooked through.
Makes 4 servings
Per Serving: 370 Calories; 21g Fat; 41g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

*recipe submitted by Linda Reinharden, member of type2 diabetes support group*

DESSERTS: LOW CARB ANGEL FOOD CAKE

LOW CARB ANGEL FOOD CAKE





http://www.tampabay.com/features/food/cooking/this-low-carb-recipe-takes-the-angel-food-cake/1210887

BREADS: BREAD MACHINE BREAD(click here to print)

Bread Machine Low Carb Bread

Introduction

This makes a 1 pound loaf, use basic white setting

Number of Servings: 12

Ingredients

1/2 cup water
1 egg
1 Tblsp butter or margarine
2 Tblsp Splenda
1/3 cup ground flax seeds
1/4 cup coconut flour
3/4 cup vital wheat gluten flour
1 tsp dry yeast

Directions

I mixed all my dry ingredients together (except the yeast) and put the mixture in the bread machine, then I melted the butter, slightly beat the egg and combined the butter and egg with the water, stir just well enough to mix, pour on top of dry ingredients. Add yeast according to bread machine instructions. Let cool completely in pan. 12 servings = 3.3 carbs; 10 servings = 4 carbs per serving

Number of Servings: 12   

*www.sparkpeople.com*

BREADS: APPLE BREAD(click here to print)

APPLE BREAD






1 C almond flour
1/4 C coconut flour
1/2 C sweetener + 3 T sweetener
2 eggs + 2 egg whites
1 stick butter, softened
1/4 C heavy whipping cream
1/3 C water
1 medium sized apple, peeled and cubed
1 tsp. cinnamon
1/2 tsp. salt
1 1/2 tsp. vanilla extract
2 tsp. baking powder
2 tsp. apple cider vinegar (or lemon juice)
2 T crushed walnuts or pecans (if desired)


Directions:

1. Preheat oven to 350 and grease a 9x5 loaf pan.

2. In a medium bowl, combine diced apples, 3 T sweetener and cinnamon. Stir well and set aside.

3. In a large mixing bowl, cream together butter and remaining sweetener with a mixer.

4. Add in eggs and egg whites, salt, vanilla extract and baking powder. Mix until just smooth.

5. Add in almond and coconut flours (mix by hand if using a hand mixer).

6. Thin the batter by adding in water and cream, and also add in apple cider vinegar. Mix well.

7. Pour half the batter into the greased loaf pan and top with half the apple mixture. Top with the rest of the batter, then top with the rest of the apples. Sprinkle nuts on top if you're using them.

8. Bake on the middle rack for 30-40 minutes or until a toothpick inserted into the center of the loaf comes out clean.

9. Cool for 20-30 minutes in the pan, then remove to a cooling rack. Serve warm or at room temperature.


Nutrition (1/8th of loaf): 255 calories, 8 g carbs, 4 g fiber (4g net carbs), 23 g fat, 6 g protein

*www.cutthewheat.com*

DESSERTS: MICROWAVE APPLE DESSERT(click here to print)

• MICROWAVE APPLE DESSERT
• 
  
• 
  
• 
  
• 2/3 cup chopped apple (70 grams)
• Sugar-free syrup, such as Da Vinci's caramel, or water and sugar substitute
• About half a teaspoon of cinnamon
• About 3 Tablespoons almond meal
• About a teaspoon of butter
• Chopped walnuts or pecans (optional)

PREPARATION

Note that the measurements above are approximate, although the Nutritional Information is based upon it.

Put the chopped apple in a microwave-safe bowl or other container. Sprinkle the cinnamon over it, and pour the sugar-free syrup over the top to about half an inch. Cover. Microwave about 1½ minutes.

Remove the cover. Sprinkle the almond meal over the top, and just a sprinkling of salt. You can add chopped walnuts or pecans if you like. Dot with butter. Microwave, uncovered for another 1½ minutes.      9 carbs

*www.lowcarbdiets.about.com*

APPETIZERS: FLAX SEED CRACKERS

Garlic Parmesan Flax Seed Crackers
• 1 cup flax seed meal (has 49 grams carb: of which 46 dietary fibre, 3 sugar)
• 1/3 cup Parmesan cheese, grated
• 1 and 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 cup water
• you can add ground chia, some hemp seeds, cayenne pepper, rosemary, or whichever spices you like. I”ve also added sesame seeds to this and I’ve loved those ones too.
 Heat oven to 400 F.

1) Mix all ingredients together.

2) Spoon onto sheet pan with greased parchment paper.

3) Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.
 I always mark with a knife the squares at this point. depending upon the size you want, aim for 1" squares and you'll find even having 2 of these with a meal makes you feel satisfied.
 4) Bake until the center is no longer soft, about 15-18 minutes*.
 If it starts to get more than a little brown around the edges, remove from oven.
 Let cool completely - it will continue to crisp up. * always keep your eye on them... I often take them out, flip them, remove the ones that are lightly browned, and return the others to the oven.
 Let them cool on a wire rack and they can be frozen.

5) normally I can manage to get 100, one inch squares from my large cookie tin. And delighted to say I haven’t eaten store bought, processed crackers in over 2 years  They're a great replacement for bread... Depending upon how many you get from your pan, they're still very low carb.
6 carbs

*www.food.com*

THANKSGIVING: 100 LOW CARB HOLIDAY RECIPES

100 LOW CARB HOLIDAY RECIPES






http://www.mastersinhealthcare.com/blog/2010/100-delicious-holiday-recipes-for-the-low-carb-crowd/

COOKIES: PUMPKIN GINGER SNAP TRUFFLES(click here to print)

Pumpkin GingerSnap Truffles ~ Low Carb and Sugar Free
Preheat oven to 350
1 cup pecans
3 T. butter, melted
1 tsp molasses TIP: I use Torani sugar free gingerbread syrup for less carbs 
1/2 tsp cardamom
1/2 tsp ginger
1/2 tsp Pumpkin Pie Spice
2 T. sugar substitute such as Erythritol
Process nuts in a food processor or blender until finely ground but just short of becoming flour. Mix in other ingredients and spread in a thin layer on Silpat or parchment paper lined baking sheet. Bake until browned and crispy, @ 10 minutes. Let cool, then crumble into a blender or food processor.  Add the following ingredients:
1 1/2 pkgs cream cheese, softened
4 T. butter, softened
1 cup pumpkin
(Side Note: because pumpkin can have a high water content I got rid of some by laying out 3 paper towels on top  of each other, spreading the pumpkin in a thin layer on  top and putting 3 more paper towels over the pumpkin. Run an offset spatula over the paper towels until they are saturated, then peel them off and flip the pumpkin into your cream cheese. I actually squeezed several tablespoons of water out of my paper towels:)
1 tsp black strap molasses
1 tsp cinnamon
1 tsp ginger
sprinkle of cloves
sprinkle of fresh grated nutmeg (or dried!)
1/2 cup sugar substitute such as Erythritol
Blend slowly at low speed until smooth and well combined.  Taste. Add spices and/or sweetener until it makes your mouth sing. Chill filling until firm, then roll into little balls and freeze. Once frozen solid lay on a baking rack over wax paper and spoon melted dark chocolate over top and immediately sprinkle with more crushed pecans.  store in refrigerator  makes 18; 4 carbs
*www.happyredkitchen.com*

BREAKFAST: EGG MUFFINS(click here to print)

EGG MUFFINS





6 eggs, beaten
Spring onion as required
Chopped tomatoes as required
Onion as required
Cheese as required
Green chilies

You can add chicken, beef, mince cooked., spinach, sausages, ricotta cheese and lots more as per your taste.,
Eggs 6 beaten with 2 tbsp milk salt and black pepper to taste
Method
Preheat oven at 200C
Grease your muffin tin
Add veggies of your choice along with cheese., pour beaten egg mixture on it.,
Place muffin pan on the center rack of a preheated oven and bake for 20-25 minutes or until muffins are light brown, puffy, and the eggs are set.
Let muffins cool for a few minutes before removing from the muffin pan or cups. Loosen gently with knife if they seem to be sticking. Eat immediately or let cool completely and store in plastic bag in refrigerator or freezer. The Egg Muffins can be reheated in the microwave.

Recipe submitted by Edith Weil

DESSERTS: LOW CARB PUMPKIN ROLL(click here to print)

• LOW CARB PUMPKIN ROLL
• 
  
• 
  
• 1 cup almond meal
• 1 teaspoon baking powder
• 2 teaspoons cinnamon
• 1 teaspoon ginger
• ½ teaspoon nutmeg
• ½ teaspoon allspice
• ¼ teaspoon salt
• 1 ½ teaspoon unflavored geletin powder
• Sugar substitue equal to ¾ cup sugar ( other zero-carb sweeteners preferred)
• 1 cup canned pumpkin
• 4 eggs
• ¼ cup oil
• ½ cup water
• Filling
• 1 8 oz package cream cheese, softened
• 1 teaspoon vanilla
• ¼ cup sugar-free maple syrup (see note with filling instructions below)

• Yield: 15 1" slices

Preparation

Preheat oven to 375° F.

1. Prepare pan - line 10X15 inch jelly roll pan (nonstick preferred) with parchment paper. I like to use butter under it, at least around the edges, to "glue" it down. Then butter the top of the paper as well.

2. Mix dry ingredients well. Add wet ingredients and beat for 2-3 minutes. Pour into prepared pan.

3. Reduce oven heat to 350° F. Bake for about 15-18 minutes, until toothpick comes out clean. Do not overbake - you don't want the top to be browned, or the cake will be too stiff to roll.

4. Cool in pan for about 5 minutes. Then, cover with a clean dish towel and flip the whole thing over. Carefully peel off the parchment paper. Now, roll the cake in the dish towel, starting with a long side (so the cake will be long and thin). Let cool for 10-15 minutes.

5. Meanwhile, mix up the cream cheese, vanilla, and syrup. Adjust to taste - if you want the filling sweeter, you can add a little more sweetener

6. Unroll cake, but don't try to get it all the way flat or there is more of a danger of breaking. Spread filling on cake and roll the cake back up. Cool completely in refrigerator before serving.

4 carbs
*www.lowcarbdiets.about.com*

BREAKFAST: SWISS CHARD/EGG DISH(click here to print)

SWISS CHARD EGG DISH 

• Butter for the ramekins
• 2 teaspoons extra-virgin olive oil
• 2 large garlic cloves, sliced
• 4 cups packed thinly sliced Swiss chard leaves, or other hearty green leaves (reserve chard stems for another use)
• 3/4 cup coarsely grated Parmigiano-Reggiano cheese, divided
• 1 small tomato, halved, seeds removed, diced and divided
• 4 large eggs
• 1/4 teaspoon fine sea salt
• 1/4 teaspoon ground black pepper

Method: 

Preheat the oven to 350°F and generously butter 4 (6-ounce) ramekins or small gratin dishes.

In a large skillet, heat oil over medium heat. Add garlic and cook 1 minute. Add chard; cover the skillet and cook, stirring frequently, until chard is tender, 8 to 10 minutes; add a few tablespoons water if the skillet begins to dry out. Remove from the heat and pour off any excess liquid.

Stir in 1/2 cup of the cheese and half of the tomato. Spoon the mixture evenly into the prepared ramekins. Break an egg into each ramekin and sprinkle with remaining cheese. Pile remaining tomato around eggs and season with salt and pepper. Place on a baking sheet and bake until egg whites are almost completely set, 15 to 20 minutes. Cool 5 minutes before serving.

Nutritional Info: 

Per Serving:160 calories (120 from fat), 11g total fat, 5g saturated fat, 200mg cholesterol, 390mg sodium, 3g carbohydrate (1g dietary fiber, 1g sugar

*www.wholefoods.com*

SLOW COOKER: OKTOBERFEST RIBS WITH SAUERKRAUT(clic here to print)

OKTOBERFEST RIBS WITH SAUERKRAUT

4 pounds pork spareribs, trimmed to fit into slow cooker, cut in 2-rib portions
1 teaspoon vegetable oil
2 small red potatoes, sliced 1/4-inch thick  (for low carb omit these)
1 small red onion, peeled and sliced
1 1-lb package refrigerated sauerkraut, rinsed and drained
1 small red apple, cored and sliced 1/4--inch think
1 tbs. apple cider extract
4 tablespoons ketchup (Heinz Low Sugar)
1/2 teaspoon caraway seed, coarsely crushed

Cooking Directions

In large nonstick skillet brown ribs in oil over high heat. Place in 3 1/2-4-quart slow cooker with potatoes, onion, sauerkraut and apples. Combine remaining ingredients and pour over. Cook, covered, on Low 6-8 hours (or on High for 3-4 hours).
Serves 4.

FOR LOWER CARBS OMIT APPLES & USE APPLE EXTRACT; OMIT POTATOES AND USE TURNIPS

.

Carbohydrates: 12 grams
Fiber: 5 grams

- See more at: *www.porkbeinspired.com*

MAIN DISH: MEXICAN STYLE CHICKEN LIME STEW(click here to print)

MEXICAN STYLE CHICKEN LIME STEW

• 2 tablespoons extra virgin olive oil
• 4 boneless, skinless chicken thighs, cut into 2-inch pieces
• 1 large yellow onion, chopped
• 1 1/2 tablespoon Southwest grill seasoning
• 1 (16-ounce) jar mild fire-roasted salsa
• 1 1/2 cup low-sodium chicken broth
• 2 cups frozen mixed vegetables without carrots or peas
• 2 limes, Juice of
• 1/4 cup chopped cilantro
• 2 cups pork rinds
• 1/2 cup shredded Monterey Jack cheese

Create a new list:

Cancel

Method: 

In a large pot, heat oil and brown chicken on all sides. Stir in onions and seasoning and cook 2 to 3 minutes, stirring to coat chicken pieces. Add salsa, broth and vegetables. Cover and simmer 25 minutes. Add lime juice and cilantro and serve immediately by ladling stew over a handful of chips in each bowl, and sprinkling with cheese.

Nutritional Info: 

Per Serving:380 calories (180 from fat), 20g total fat, 6g saturated fat, 75mg cholesterol, 1440mg sodium, 12carbohydrate (3g dietary fiber, 6g sugar), 23g protein

*www.wholefoods.com*

BREAKFAST: SKILLET FRITTATA(click here to print)

SKILLET FRITTATA

6

 eggs

1/2

cup  (1/2 of 8-oz. tub) PHILADELPHIA Cream Cheese Spread

1/2

cup  each chopped red and green peppers

6

slices  cooked OSCAR MAYER Bacon, crumbled

1

cup  KRAFT Mexican Style Finely Shredded Four Cheese, divided

3

Tbsp.  chopped fresh cilantro

Make It

HEAT oven to 400ºF.
BEAT eggs and cream cheese spread with whisk until blended; set aside. Cook and stir peppers in 10-inch ovenproof skillet sprayed with cooking spray 2 min. or until crisp-tender.
ADD bacon, 3/4 cup shredded cheese and cilantro to cream cheese mixture; stir until blended. Add to ingredients in skillet; stir. Cover; cook on low heat 6 to 8 min. or until egg mixture is almost set in center. Remove lid. Place skillet in oven.
BAKE 5 min. or until center of frittata is set. Remove from oven. Top with remaining shredded cheese; cover with lid. Let stand 2 min. Loosen frittata from side of skillet with spatula; slide onto plate. Cut into wedges to serve.

Variations

Omit peppers. Prepare as directed, using one of the following flavor options: Portobello Mushroom & Green: Substitute 3 sliced green onions for the cilantro and KRAFT Shredded Mozzarella Cheese for the Mexican Style Cheese. Slice and coarsely chop 1/4 lb. portobello mushrooms. Melt 1 Tbsp. butter in 10-inch ovenproof nonstick skillet. Add mushrooms and 3 minced cloves garlic; cook and stir until mushrooms are tender. Remove from skillet; set aside. Continue as directed, adding the mushrooms to cream cheese mixture along with the shredded cheese and green onion. Italian Sausage & Arugula: Substitute 6 oz. Italian sausage links for the bacon, and 1-1/2 cups torn arugula and 6 quartered cherry tomatoes for the cilantro. Remove sausage from its casing; cook in 10-inch nonstick ovenproof skillet until done, stirring occasionally. Drain. Continue as directed, substituting KRAFT Shredded Mozzarella Cheese for the Mexican Style Cheese. Turkey & Sun-dried Tomatoes: Prepare as directed, substituting 4 chopped slices OSCAR MAYER Oven Roasted Turkey for the crumbled cooked bacon, 1/2 cup chopped drained sundried tomatoes for the peppers, 1 cup torn baby spinach for the cilantro, and KRAFT Shredded Cheddar Cheese for the Mexican Style Cheese. If necessary, increase the baking time to 10 min. or until center of frittata is set.; serves 8; 4 carbs

*www.kraftrecipes.com*

VEGETABLE SIDE DISH: MASHED TURNIPS WITH BACON(click here to print)

MASHED TURNIPS WITH BACON

• 2 pounds turnips
• 2 tablespoons butter
• 1 pinch salt
• 1 pinch ground black pepper
• 1 dash garlic powder
• 1/2 pound bacon - cooked and crumbled
• 2 tablespoons rendered bacon fat

Directions

1. Peel and cube the turnip. Cook in a saucepan in salted water until very tender. Drain then mash with the butter or margarine, salt, pepper and garlic powder to taste. Set aside.
2. In a skillet fry the bacon until nice and crispy. Remove from the skillet and crumble. Reserve 2 tablespoons of the bacon grease.
3. To the skillet with the 2 tablespoons of bacon grease add the mashed turnip and crumpled bacon. Stir and heat to the desired temperature before serving. 

           Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

1. *www.allrecipes.com*
   
   

VEGETABLE SIDE DISH: TURNIP FRIES(click here to print)

TURNIP FRIES

• 3 pounds turnips
• 1 tablespoon vegetable oil
• 1/3 cup grated Parmesan cheese
• 1 teaspoon garlic salt
• 1 teaspoon paprika
• 1 teaspoon onion powder
• Tip: you can also use rutabagas for this recipe

Directions

1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.
2. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a resealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.
3. Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. 

         Nutritional Values for this Recipe: http://caloriecount.about.com/cc/recipe_analysis.php

1. *allrecipes.com*

BEVERAGES: PUMPKIN FRAPPUCINO(click here to print)

Pumpkin Frappucino
6 Ice Cubes
1 Cup Unsweetened Coconut Milk (in a milk carton)
3 tbsp. Vanilla coffee syrup

1 tsp Stevia
3 tbsp canned Pumpkin (not pumpkin pie filling)
1-2 tsp Instant Coffee
3/4 tsp pumpkin spice (or to taste)

Directions
Add all ingredients to blender and blend until ice is crushed.
Serving Size: Makes 2 servings 3.3 g. carbs

Recipe submitted by Edith Weil

BREADS: ZERO CARB FLAX BREAD(click here to print)

Zero Carb Flax Bread
Ingredients
2 cups flax seed...
5 egg whites
2 whole eggs
5 tablespoons flax oil, coconut oil, or olive oil
1 tablespoon baking powder (without cornstarch or make your own)
1 teaspoon salt
1/2 cup water
3 packets Stevia
Directions
Mix all dry ingredients then add the wet. Whisk together and bake at 350 for about 30 minutes.
Tip: changed it a little.  I also added 1 tbs. of summer savory, and 1 tsp. of garlic powder.  Next time I will use a smaller loaf pan because it did not rise enough.  Also, beat your egg whites until stiff and then gently fold them into the rest of the mixture at the end.  Very good tasting bread!
*http://www.blogilates.com/blog/2011/03/09/no-carb-bread/*

Quilt Picture

VEGETABLE SIDE DISH HARVEST VEGETABLE BAKE(click here to print)

Harvest Vegetable Bake

	2-3 TB. olive oil 3 cloves garlic, minced (or 3/4 tsp. PENZEYS MINCED GARLIC) 2 small to medium eggplants, cut into 1/2-inch cubes 2 tsp. TUSCAN SUNSET, divided 1/4-1/2 tsp. salt, to taste 2 small zucchinis, sliced 1 small yellow summer squash, sliced 1 Cup sliced fresh mushrooms (8-10 medium) 1/2 Cup grated Parmesan cheese 2 large tomatoes, chopped 2 Cups shredded mozzarella cheese                                                                                    *Tuscan Sunset is a salt-free Italian type seasoning made by Penzey's Spices*

Preheat oven to 350°. Heat the olive oil in a large frying pan. Add the garlic right away if fresh, after the first 10 minutes cooking time if using PENZEYS MINCED GARLIC. Add the eggplant and cook until soft, approximately 10-15 minutes, adding 1 tsp. of TUSCAN SUNSET while cooking. Spread the cooked eggplant in the bottom of an ungreased 9x13 pan. Layer zucchinis, summer squash and mushrooms on top of the eggplant, sprinkling Parmesan cheese between the layers. Use the tomatoes for the final layer and top with mozzarella cheese mixed with the remaining TUSCAN SUNSET. Bake for 35-40 minutes, until bubbly brown. You may need to cover with aluminum foil to avoid over-browning. Prep. time: 30 minutes Cooking time: 35-40 minutes Serves: 8-10 Nutritional Information: Servings 9; Serving Size 1 slice (105g); Calories 100; Calories from fat 70; Total fat 7g; Cholesterol 15mg; Sodium 270mg; Carbohydrate 4g; Dietary Fiber 1g; Sugars 2g; Protein 8g.

*www.penzeys.com*

SOUPS: MEXICAN CHICKEN(click here to print)

Mexican Chicken Soup

1 Tbs. Olive oil
1 medium onion, chopped

1 jalapeno, seeded and diced
2 garlic cloves, minced
1 bay leaf
Mexican Oregano
1 (28 ounce) can diced tomatoes
5 cups of low sodium chicken stock
4 boneless, skinless chicken thighs
1 avocado, diced
cilantro leaves
1 large green onion, sliced
2 limes juiced

serves 8

Directions

1.  In a large soup pot heat olive oil on medium. Add onion,  and jalapeño. Cook, stirring regularly for 3-5 minutes or until softened.
2.  Add garlic, bay leaf and oregano and cook for 2 minutes. Add tomatoes and cook 1-2 minutes more, stirring regularly.
3.  Add chicken stock and bring to a light simmer, cut chicken thighs into bite size pieces then add to simmering stock. Cover and cook for 20 minutes or until chicken is thoroughly cooked.
4.  Add avocado, green onion and lime juice. Simmer for 5-10 more minutes. Salt and pepper to taste.
5.  . Garnish with cilantro.


Per serving: 362 calories, 19g fat, 3g saturated fat, 11g mono fat, 10g carbohydrates, 19g protein, 861mg sodium, 8g fiber
*www.outpost.coop.com*

BREAKFAST: HAM AND EGG CUPS(click here to print)

HAM AND EGG CUPS




6 slices of thinly sliced ham or prosciutto
1 cup shredded cheese of your choice
6 eggs
6 tablespoons milk
1 bunch asparagus, cut into 1 inch pieces, woody ends trimmed off
1 cup fresh baby spinach, cut into ribbons
2 tablespoons butter
Salt and pepper to taste

Directions

1. Preheat oven to 350°.
2. Place one slice of ham or prosciutto into each compartment of a muffin tin. Press down so the ham forms a cup and the edges overlap.
3. In a large bowl, crack eggs, add milk and whisk to combine.
4. In a large sauté pan over medium heat, melt butter and add asparagus. Sauté 5 minutes and add in spinach and egg mixture and cook until eggs are thoroughly scrambled. Add salt and pepper to taste.
5. Spoon a portion of egg mixture into each ham cup, sprinkle with cheese and bake 15 to 20 minutes or until the edges of your ham start to brown and cheese is melted.
6. Remove from muffin tins and serve immediately.

Per serving: 144 calories, 10g fat, 5g sat fat, 1 carbohydrate, 12g protein, 246mg sodium, trace fiber, 124mg calcium

*Nutritional facts based on using low fat cheddar and skim milk
*www.outpost.coop.com*
  

SALADS: LAYERED LETTUCE SALAD(click here to print)

Layered Lettuce Salad
1 medium head lettuce, torn
1 cup minced fresh parsley
4 hard boiled eggs, sliced
2 large tomatoes, chopped

6 bacon strips, cooked and crumbled
1 cup shredded cheddar cheese
1 small red onion, chopped
Dressing
1 1/2 cup mayonnaise ( I prefer Hellmann's)
1/2 cup sour cream
1 tsp. dill weed
3/4 tsp. dried basil
salt, pepper
In a large glass bowl, layer lettuce, parsley, eggs, tomatoes, peas, bacon, cheese and onion in the order listed. In a small bowl, combine the mayonnaise, sour cream, dill, basil, salt, pepper. Carefully spread on top of salad. Sprinkle on some paprika for color serves 10; 7 g. carbs

recipe submitted by Edith Weil

MAIN DISH: BLACKENED CHICKEN ALFREDO BAKE(click here to print)

BLACKENED CHICKEN ALFREDO BAKE

3 boneless skinless chicken breasts
Montreal Seasoning
1TBL olive cooking oil
One cup yellow squash, cubed
One medium sweet onion, diced
One cup cauliflower
Salt and pepper
One jar alfredo sauce (check for compliant ingredients or make your own)
1/4 cup grated parmesan cheese (freshly grated not the stuff in the green container)
1/8 cup  crushed pork rinds

Directions

Heat oven to 350 degrees and spray a 13x9 pan with cooking spray.

Sprinkle the chicken breasts with the Montreal seasoning and cook in a skillet coated with cooking spray until done. Set aside.

Place chopped cauliflower in microwavable dish, add 2 tbl water, cover with plastic wrap and cook for 4 minutes on high.

In the same skillet add cooking oil and saute onions until clear. Add squash and saute until soft. Salt and pepper to taste.

Cut cooled chicken into cubes and add to casserole dish with the vegetables. pour alfredo sauce over all. Top with cheese and bread crumbs.

Bake for 20 minutes, then broil on low for 10 minutes until top is brown.

Number of Servings: 8; 6.9 carbs

*www.sparkpeople.com*

APPETIZER: STUFFED POBLANO PEPPERS(click here to print)

STUFFED POBLANO PEPPERS

10- Poblano Peppers
1 Lb Ground Beef (80/20)
2 T Olive Oil
2 t Garlic, minced
1 cup Onions, raw- chopped
1 cup Zucchini, raw chopped
1-10oz can Rotel Diced tomatoes & Green Chilis
8 oz Cream Cheese
2 cups Monterey Cheese, shredded- divided
2 t Chili powder
1 t Cumin powder
1/2 t Black Pepper
2 t Salt, divided

Directions

Preheat the oven to 425 F

1. Spray a 13"x9" baking dish with cooking spray.

2. Heat a non-stick skillet over medium heat, and brown the ground beef. Season with 1 t. salt and the black pepper.

3. While the beef cooks, lay the peppers out in the baking dish, making sure to orient them so that they lay flat easily.

4. Using a pairing knife, cut the top 1/4 of the pepper off, leaving the stem in tack. Set the "cut tops" aside. Scoop out the ribs and seeds, and give it a rinse with water (just to be sure). Put all the peppers back into the dish. Dice the "cut tops" of the peppers.

5. Remove the cooked beef from the skillet, and drain.

6. Add the olive oil to the same skillet, and heat. Add the diced onions and cook 2-3 minutes. Add the minced garlic and cook an additional minute.

7. Add the zucchini, rotel tomatoes and leftover diced poblano pepper to the onion mixture. Saute over medium heat for 4-5 minutes.

8. Reduce heat to low and add the cream cheese. Stir until melted and thoroughly combined.

9. Add the chili powder, cumin, and the remaining salt. Stir until combined.

10. Add the drained ground beef back to the veggie mixture. Stir until combined.

11. Add 1 cup of the cheese, and mix thoroughly.

12. Spoon the mixture into each of the hollowed out peppers. Top each pepper with the remaining cheese.

13. Cover the baking dish with foil and back for 25 minutes covered, and an additional 5 minutes uncovered.

Serving Size: Makes 6 Peppers

Number of Servings: 10; 6.8 g. carbs

*www.sparkpeople.com*

COOKIES: GINGERSNAP(click here to print)

GINGERSNAPS
3 ounces almond flour, 3/4 cup
1/4 teaspoon cinnamon
1/8 teaspoon ginger
1/8 teaspoon cloves ...
Pinch nutmeg
Pinch allspice
1/8 teaspoon salt
1 egg white
4 teaspoons granular Splenda or equivalent liquid Splenda
1/4 teaspoon blackstrap molasses TIP: I use sugar free Torani gingerbread syrup to taste
1/8 teaspoon vanilla

In a small bowl, blend the spices and salt with the almond flour. Stir in the remaining ingredients until well blended and a sticky dough forms. Drop the dough by teaspoons in 24 tiny piles on parchment-lined 12x17" baking sheet. Very lightly and gently pick up each piece of dough and roll into a ball; put back on the baking sheet making sure to space them evenly 6 across and 4 down. Cover the balls with plastic wrap (you can use a small piece and move it around as needed) and take a baking powder can, that has about an 1/8" rim around the bottom, and press down firmly over each ball of dough. Be sure to press all the way down to the baking sheet. Peel off the plastic wrap and repeat until all the cookies have been shaped. Prick them with a fork. You may have to gently hold the cookies down with one hand while pricking so that the dough stays put. Bake at 325º for 15-20 minutes or until golden brown. Remove from the pan and cool on a rack.
Makes 24 cookies
Can be frozen
Per Cookie: 22 Calories; 2g Fat; 1g Protein; 1g carb

Tip: Crush these, add some melted butter and you have a great crust for a pumpkin pie.

*www.genaw.com*

VEGETABLE SIDE DISH: AU GRATIN CABBAGE(click here to print)

Au Gratin Cabbage
2 cups shredded cabbage
1/4 cup chopped green onions
1 egg
1/2 cup cream
3 tbs. shredded Swiss cheese
1/4 tsp  Seasoning Salt (Lawrys)
1 tbs. chopped fresh parsley
1 tbs. Parmesan cheese

Spray skillet with nonstick cooking spray sauté the cabbage, carrot and onions for 5 to 7 minutes or until crisp tender. Transfer to a greased baking dish. In a bowl, combine the egg, milk, Swiss cheese and salt. Pour over the vegetables. Sprinkle with parsley and Parmesan cheese. Bake, uncovered at 350 F. for 35 minutes or until a knife inserted in the center comes out clean. 2 servings; 6 g. carbs

Recipe submitted by Edith Weil

VEGETABLE SIDE DISH: BAKED RATATOUILLE(click here to print)

Baked Ratatouille
4 bacon strips, cut into 2 inch pieces
1 cup sliced onion
1 can (4 1/2 ounces) diced tomatoes, undrained
1/3 cup tomato paste
1/4 cup olive oil
1 large garlic clove, minced
1 tsp. Italian seasoning
1 large eggplant, peeled and cubed
4 medium zucchini, sliced
1 large green pepper, cut into strips
8 to 12 ounces sliced Monterey Jack cheese

In a large skillet, cook bacon and onion over medium heat until bacon is crisp; drain. Stir in the next 6 ingredients. Spread half into a greased 13 by 9 in baking dish. Layer with half of the eggplant, zucchini, green pepper and cheese. repeat layers. Bake, uncovered, at 375 F. for 55 minutes or until hot and bubbly. Serves 8; 15 carbs.
TIP: salting an eggplant draws out some of the moisture giving the flesh a denser texture. This means it will give of less moisture and absorb less fat during cooking. Salting may cut out some of the bitterness. To salt, place slices, cubes or strips of eggplant in a colander over a plate; sprinkle with about 1/2 tsp. salt and toss. Let stand 30 minutes. Rinse, drain well and pat dry with paper towels.

Recipe submitted by Edith Weil

MAIN DISH: SALMON PATTIES(click here to print)

• Salmon Patties
  14 3/4 ounces salmon, drained
  1/2 cup pork rind (finely ground)
  1/4 cup minced onion
  2 teaspoons lemon juice
  2 teaspoons parsley flakes
  1 minced garlic clove
  2 large beaten eggs
  3 tablespoons mayonnaise
  Directions:
  
  1
  Mix all ingredients and refrigerate for 1/2 hour -(optional, but they handle easier).
  2
  Make into 4 patties and cook until browned on either side turning once.
  3
  I make a double batch and freeze part of it in flattened patties in zipper bags, and just thaw in the microwave, then fry.
• 8 carbs; 3 servings

         Recipe submitted by Edith Weil

SAUCES: APRICOT WHITE WINE SAUCE(click here to print)

Apricot White Wine sauce (especially good on poultry)
6 tbs. low sugar or sugar free apricot preserves(I use Walen farms has 0 carbs)
1/3 cup white wine
1/4 medium onion chopped fine
1/4 tsp. ginger...
1/4 tsp. cayenne pepper
1/4 cup tarragon
1/4 tsp. turmeric
1/8 tsp. cardamom
3 tbs. Dion or spicy brown mustard
Measure everything in a saucepan and whisk together well. Simmer on low for 5 to 10 minutes. 10 servings; 2 tbs. each. 5 g. carbs.
*Dana Carpender's Low Carb Barbecue Book*

SAUCES: GREEN SAUCE FOR PASTA (PESTO)(click here to print)

Green Sauce for pasta(pesto)
5 cloves garlic, minced
2 tbs. fresh or dried basil
1/4 tsp. thyme
1/4 cup grated Parmesan cheese...
4 tbs. chopped walnuts
6 tbs. olive oil
6 tbs. butter
2 tbs. chopped parsley

Place garlic, basil, thyme, Parmesan cheese, walnuts and 2 tsp. oil in a blender. Blend until smooth. Add remaining oil, 2 tbs. at a time, and blend. Serve on faux zucchini or spaghetti squash pasta. 26 tablesspoons; 0.4 g. carbs

*www.atkins.com*

SAUCES: HOISIN (click here to print)

Hoisin Sauce
1/2 cup soy sauce or liquid aminos
1/4 cup Natural peanut butter
1/4 cup Splenda
4 tbs. white vinegar...
2 cloves garlic, crushed
4 tsp. toasted sesame oil
1/4 tsp. Chinese 5 spice powder
Put everything in a blender, and run it until everything is smooth and well combined. Store in a screw top container in refrigerator. 6 servings of 2 tbs. each. 4 net carbs
*Dana Carpender's Low Carb Barbecue Book*

SAUCES: BOURBON BARBECUE(click here to print)

Bourbon Barbecue sauce
2 tbs. butter
2 tbs. minced onion
1/2 cup bourbon
1/2 cup sugar free ketchup...
1/4 cup cider vinegar
1/4 tsp. orange extract
1/4 cup sugar free maple syrup
1 tbs. blackstrap molasses TIP: I use Torani sugar free gingerbread syrup for less carbs)
2 tbs. Splenda
1 tbs. Worchester sauce
1/4 green pepper, minced
1/4 tsp. cayenne
Over low heat, melt the butter and sauté the onion for 5 minutes. Add everything else, stir, and bring to a simmer. Let it cook for 7 to 10 minutes. Makes about 8 servings of 2 tbs. each. 7 net g. carbs
*Dana Carpender's low carb barbecue Book*

SAUCES: DANA'S NO SUGAR KETCHUP(click here to print)

Sauce: Dana's No sugar ketchup
6 ounces tomato paste
2/3 cup cider vinegar
1/3 cup water
1/2 cup Splenda...
2 tbs. minced onion
2 cloves garlic
1 tsp. salt
1/8 tsp. ground allspice
1/8 tsp. ground cloves
1/8 tsp. pepper
Put everything in your blender, and run it until the onion disappears. Scrape into a container with a tight lid and store in the refrigerator. Makes 12 servings of 2 tbs. apiece. 4 net grams of carbs.
*Dana Carpender's low carb barbecue book*

SAUCES: CHEESE SAUCE(click here to print)

Cheese Sauce
3/4 cup heavy cream
1/3 cup water
1 1/2 cups cheddar cheese, diced
1 tsp. mustard
1/2 tsp. paprika
1 tsp. salt
In top of a double boiler combine all ingredients. simmer slowly over hot water, stirring constantly until smooth. 18 tablespoons. 0.7 g. carbs

Recipe submitted by Edith Weil

SAUCES: HOT BARBECUE(click here to print)

Hot barbecue sauce
2 tbs. butter
1 medium onion, chopped
1 clove garlic, minced
1/4 cup tomato sauce...
2 tbs. wine vinegar
tabasco sauce to taste
3 packets Splenda or Stevia
1 tsp. dry mustard
1/4 cup water
Melt butter in saucepan. Saute onion and garlic until golden. Add remaining ingredients and bring to boil. Store in covered jar and refrigerate.
20 tablespoons; 0.8 g. carbs

*www.atkins.com*

DESSERTS: LOW CARB STRAWBERRY SHORTCAKE(click here to print)

LOW CARB STRAWBERRY SHORTCAKE

photographer: Nikki Sheriff

Ingredients

• Sponge Cake:
• 8 eggs, separated
• 8 oz. cream cheese
• 1 tsp vanilla extract
• 1/8 tsp cream of tartar
• 1/2 cup sugar substitute equivalent
• 1 scoop protein powder
• 2 cups Fresh Strawberries, sliced + sweetener (see below)
• Whipped Topping recipe
• 1 cup heavy whipping cream
• 4 Tbsp sugar equivalent substitute (or more to taste)
• 1 tsp vanilla extract

Directions

1. For the cake,:
2. Whip the whites with cream of tartar until stiff peaks form, about 5 minutes. In a separate bowl, combine cream cheese with egg yolks, vanilla extract, protein powder, sweetener and salt.
3. Gently fold the whites into the yolk mixture until combined. Spread the oopsie batter evenly (this batter doesn’t level out–it retains its shape, so if you leave it lump and bumpy, it’s going to stay lumpy and bumpy) on the sheet cake covered with parchment paper (don’t worry about greasing the pan or the parchment) and bake in a 300 degree oven for 30 minutes. Let cool 15 minutes with a damp dish towel on top to keep cake from drying out.
4. Cut cake into 8 equal sections. Set aside.
5. For the Strawberries:
6. Soak in just enough water to almost cover the strawberries + 1/4 cup equivalent sugar substitute. Let sit on counter for an hour or overnight in the refrigerator.
7. To assemble the cake:
8. Place first cake layer on a plate. Top with whipped cream. Top with second cake, whipped cream and strawberries. Serve cold. Leftover portions may be refrigerated, but are best stored separately and combined for service.
9. Makes 4, double-layered shortcakes or 8 single layered shortcakes.
10. serves 4 double or 8 single shortcakes; 5.5 carbs
11. *www.diabeticconnect.com*