MAIN DISH: PESTO TURKEY ROLLS(click here to print)

PESTO TURKEY ROLLS

8 turkey cutlets, pounded thin
1 tsp. salt
1/2 tsp. ground black pepper
One 8 ounce package cream cheese, softened
1 envelope Lipton Savory Herb with Garlic Soup Mix (found at Walmart)
1/2 cup packed fresh basil leaves, chopped
1/4 cup pine nuts
1/2 cup freshly grated Parmesan cheese
3 tbs. butter
2 tbs. olive oil
1/2 cup oil-packed sun-dried tomatoes, drained and finely chopped
2 tbs. chopped fresh basil leaves
1-1/2 cups heavy cream

Sprinkle the turkey cutlets with salt and pepper. In a medium mixing bowl cream together the cream cheese, soup mix, 1/4 cup of the basil, the pine nuts, and 1/4 cup of the Parmesan. Place 2 tablespoons of the cheese mixture down the center of each cutlet, from end to end, and roll up the cutlet, tucking in the sides, to form a neat roll. You can refrigerate the cutlets, covered, until you are ready to proceed.

Melt the butter in the oil in a 12 inch sauté pan over medium-high add the turkey rolls, and cook until the turkey is white on all sides, about 3 minutes on each side. Remove the turkey from the pan. 

Add the tomatoes 2 tbs. basil, and the heavy cream to the pan and bring the sauce to a boil, stirring up any browned bits that are on the bottom. Add the remaining Parmesan, reduce the heat to medium-low, and return the turkey rolls to the pan. Turn the rolls in the sauce, simmering them for 5 minutes before serving. serves 8


Nutritional values for this recipe:  click here


The Soup Mix Gourmet

ARTICLES: OUR SUCCESS STORIES BLOG

Read the stories of many of our members who have gotten their A1Cs down by eating a Low Carb diet
CLICK HERE

If you would like to add your story, please  fill out the contact form...scroll down the right side of the page.  Thanks

BREADS: FLAX MEAL LOW CARB TORTILLA

Click here for recipe and instructions(low carb tortilla)

here is another version  click here

MAIN DISH: MEXICAN SQUASH AND GROUND BEEF CASSEROLE(click here to print)

✿Mexican Squash and Ground Beef Casserole ✿....A simple combination of yellow squash, ground beef, and Mexican spices. A great way to use up the bounty of summer squash in the garden.
Nutrition Info
Servings Per Recipe: 6
AMOUNT PER SERVING...
Calories 296.5 Calories from Fat 184 62%Total Fat 20.5 g 31%Saturated Fat 8.8 g 44%Cholesterol 71.2 mg 23%Sodium 186.9 mg 7%Total Carbohydrate 7.8 g 2%Dietary Fiber 2.3 g 9%Sugars 4.9 g 19%Protein 20.9 g 41%

INGREDIENTS
1 lb ground beef or 1 lb Italian sausage
1 tablespoon oil
3 medium yellow squash, sliced
1 small onion, sliced
1 garlic clove, minced
1 (14 1/2 ounce) can diced tomatoes, undrained (OR 1 pint fresh tomato, diced and 1/2 cup water)
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
salt and pepper
1 cup cheddar cheese
DIRECTIONS
In a large skillet over medium heat, cook the ground beef until evenly brown. Drain and set aside.
Heat the oil in the skillet over medium heat. Mix in the squash, onion and garlic and sauté until tender.
Add the ground beef and tomatoes (and water if fresh tomatoes are used) into the skillet. Season with chili powder, cumin, paprika, salt, and pepper.
Turn mixture into an ovenproof casserole dish. Top with cheddar cheese. Bake in 400°F oven for 15 minutes.

✿✻submitted by Nonnie N. Bruce Sandifer Sr.

*food.com*

SALADS: CHICKEN SALAD WITH STRAWBERRIES(click here to print)

CHICKEN SALAD WITH SPINACH AND STRAWBERRIES

Original recipe makes 2 servings 

Makes servings USMetricAdjust Recipe (Help)

• 2 teaspoons olive oil
• 1 skinless, boneless chicken breast half - cut into bite-size pieces
• 1/2 teaspoon garlic powder
• 1 1/2 tablespoons mayonnaise
• 1/2 lime, juiced
• 1/2 teaspoon ground ginger

• 2 teaspoons cream
• 2 cups fresh spinach, stems removed
• 4 fresh strawberries, sliced
• 1 1/2 tablespoons slivered almonds
• freshly ground black pepper to taste

Directions

1. Heat oil in a skillet over medium heat. Place chicken in skillet, season with garlic powder and cook 10 minutes on each side or until juices run clear. Set aside.
2. In a bowl, mix mayonnaise, lime juice, ginger and cream.
3. Arrange spinach on serving dishes. Top with chicken and strawberries, sprinkle with almonds and drizzle with dressing. Season with pepper to serve.  2 servings; 7.5 carbs

*allrecipes.com*

SANDWICHES: CHICKEN PHILLY STEAK(click here to print)

CHICKEN PHILLY STEAK




 2 tsp. olive oil
1/4 pound skinless, boneless chicken breast cut into 1 inch thick strips
salt, pepper
1 cup red bell pepper strips
1 cup green bell pepper strips
1 cup sliced onion
1-1/2 tsp. white wine vinegar
1/8 tsp. salt
2 cloves garlic, minced
1/2 tsp. hot pepper sauce
8 slices of low carb bread ( choose one  from our many recipes (here)
4 slices provolone cheese

heat oil in skillet over medium-high heat. Add chicken to pan, sprinkle with a pinch of salt and pepper and cook chicken for 5 minutes or until chicken is done(no longer pink in the center). Remove chicken from pan.  Add red pepper slices, and next 5 ingredients to pan; sauté 6 minutes or until tender. Stir in chicken and pepper sauce; remove from heat. Put 1 slice cheese and 1 cup chicken mixture on half of sandwich slices and add the other slice of bread to the top.  gently press together.  Press in a Panini maker or heat a large heavy skillet, put in 2 sandwiches and place a heavy cast iron skillet on top of the sandwiches to flatten them. Cook 4 minutes on each side or until cheese melts and bread is toasted. repeat with remaining sandwiches.  4 servings

Note:  you can also make this using Steak-umm sliced steaks instead of the chicken.

Nutritional values for this recipe (click here)

Recipe submitted by Edith Weil

SANDWICHES: OPEN-FACED CATFISH WITH SPICY MAYO(click here to print)

CATFISH WITH SPICY MAYO SANDWICH

Spicy Mayonnaise

1/4 cup regular mayo (I like Hellmans)
1-1/2 tsp. capers, drained and chopped
1/2 tsp. paprika
1/4 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. onion powder
pinch of thyme
pinch of allspice

Combine mayo, capers, paprika, chili powder, garlic powder, onion powder, thyme, and allspice in a bowl, mix well. Set aside

Fish

2 tsp paprika
1 tsp. dried oregano
salt, pepper
4 (6 ounce ) catfish fillets
4 slices atkins cruisine bread (click here for recipe)
4 small leaves of boston or bibb lettuce
4 tomato slices

combine paprika oregano salt, and pepper in a small bowl. mix well. Sprinkle over catfish.
Heat 3 tbs. virgin olive oil in a large nonstick skillet over medium-high heat. Add fillets and sear, turning once until cooked through. 5 minutes per side.

To assemble: put one slice of toasted read on each of 4 plates. Top with lettuce leaf 1 slice of tomato, and 1 catfish fillet. Top with spicy mayo and serve right away.

10 g. carbs; serves 4

Atkins for a New You Cookbook

KETOGENIC DIET: SUPER BOWL SAUSAGE DOGS(click here to print)

Recipe Name: Sausage Dogs
Estimated Prep Time: 45

Ingredient List and Amount used: 8 jumbo eggs
2 cups of shredded Parmesan cheese
1 cup of Almond Flour
1/2 cup of Sour Cream
1 teaspoon Baking Soda
Pinch of salt

Recipe instructions: In a blender or food processor whip the eggs until light, add in the sour cream and Parmesan cheese and continue to blend on high until well mixed. Add in the Almond flour and salt and blend well. You will add the baking soda when you are ready to pour out the batter. The baking soda will react immediately making this dough rise. I used the mini loaf pans, well greased on the bottom and sides. The sausage was cut to length, heated in the microwave and then fried in a skillet. You want the sausage hot when you pour in the batter. Be sure to center them in the middle. The batter will make 8 sausage dogs.
General Comments : The nutrients are for the batter only, everyone will have their favorite sausage with varying nutritional levels. I used Johnsonville Sausage with no fillers so it was less than 1 gram of carbs per serving.


4 carbs
www.t2dcoaching.com

MAIN DISH: CHICKEN PAPRIKASH(click here to print)

CHICKEN PAPRIKASH


4 skinless, boneless chicken breast halves
salt, pepper
1/4 cup coconut flour
4 pieces of bacon, cut into thirds
1/2 cup thinly sliced yellow onion
4 tbs. paprika
1/4 sp. dried marjoram
1/2 cup dry white wine
1 (14 1/2 ounce) can diced tomatoes, drained
1/2 cup sour cream
2 tbs. chopped fresh parsley

Rinse the chicken under cold, running water and pat dry with paper towels. Season the chicken with salt and pepper. Place the flour in a shallow bowl. Dredge the chicken in the flour so both sides are lightly coated, shaking off excess.

Heat a medium sized skillet over medium-high heat and cook the bacon until crisp, stirring and turning occasionally. Transfer the bacon to a plate lined with paper towels to drain. Pour out all but 1 tablespoon of the bacon drippings. Add the chicken and cook until both sides are golden, about 7 minutes per size. Transfer the chicken to a plate and cover with foil to keep warm.

Add the onions to the pan and cook until soft, stirring occasionally. Add the paprika marjoram, wine, and tomatoes. Bring to a simmer and cook until slightly reduced, about 5 minutes, stirring occasionally.

Add sour cream to the pan and stir to combine. Bring to a simmer and add the chicken back to the pan. cook until the sauce is reduced and the chicken is cooked through, about 5 minutes.
Taste and adjust seasoning as desired.

Sprinkle on chopped parsley and serve immediately.  serves 4;

Nutritional values for this recipe: click here

Recipe submitted by Edith Weil

SALADS: GREEN BEANS AND JICAMA(click here to print)

                                                               

This is a Jicama.  One of my new, favorite low carb discoveries. Very low carb and very crunchy.  Used in salads or cut up by itself.  Great with chili powder and lime juice sprinkled over cut pieces. Be sure to peel first.  I cut mine into match stick pieces, and liberally pour on the lime juice, sprinkle with chili powder and keep covered in the fridge.

6 ounces green beans, trimmed

2 tbs. red wine vinegar

3 tbs. lime juice

2 tbs. extra virgin olive oil

1 tsp. cumin

2 tbs. chopped cilantro or parsley

1/2 cup diced, ripe tomatoes

4 ounces Jicama, peeled and cut into matchsticks

Fill a medium-sized saucepan with water and add a tsp. of salt; bring to a boil over medium-high heat. Add the beans and cook until bright green and crisp, about 5 minutes. Drain and set aside. 

In a medium sized bowl, combine the vinegar, lime juice, olive oil, and cumin; whisk until blended. Add the cilantro (I prefer parsley), tomato, Jicama, and beans, and lightly toss until evenly coated. Transfer to a platter to serve.  serves 2; 14 g. carbs

Recipe submitted by Edith Weil

DESSERTS: CINNAMON CHURRITOS(click here to print)

Cinnamon churritos

INGREDIENTS

• 1/2 Cup almond flour
• 2 Tablespoons coconut flour
• 1/4 Teaspoon baking powder
• 2 Teaspoons ground cinnamon, divided
• 1/8 Teaspoon salt
• 1/2 Cup unsweetened coconut milk
• 1 Tablespoon unsalted butter
• 3 Tablespoons granular sugar substitute (Xylitol), divided
• 1 large egg

DIRECTIONS

1. Prepare a large skillet or deep fat fryer with 2-3 inches of oil.  Heat to 350°F.  In a small bowl combine the almond flour, coconut flour, baking powder, 1 teaspoon cinnamon and salt.  Mix thoroughly and set aside. 
2. In a small sauce pan bring the coconut milk, butter and 1 tablespoon xylitol to a boil.  Remove from heat and add the flour mixture stirring until very thick and it forms a ball.  Allow to cool for 5 minutes. 
3. Once cool add 1 egg and mix until a very thick paste forms, about 1 minute.  Drop by tablespoons 4-8 at a time into the fryer and fry until golden brown and crisp on the outside; about 3-4 minutes; rotating halfway through.  Repeat until all of batter is used.  It should make about 16 balls.  Set aside on a paper towel once cooked.  
4. In a blender pulse the remaining 2 tablespoons of xylitol with 1 teaspoon of cinnamon 1 -2 times, until xylitol granules are a little smaller.  When each batch is finished roll in the xylitol-cinnamon mixture until evenly coated and set on a serving platter.  Enjoy immediately or they may be kept at room temperature for 1 day.  May also freeze for 3 months or refrigerate for up to 1 week.  2 balls per serving.  1.5 net carbs; 8 servings

*atkins.com*

APPETIZERS: CHEDDAR, BACON, AND BEER CHEESE BALL(click here to print)

CHEDDAR, BACON, AND BEER CHEESE BALL





Ingredients:
3 blocks (8 ounces) cream cheese, softened
2 tablespoons beer
2 cloves garlic, minced
3 tablespoons minced fresh parsley
1 1/2 cups shredded sharp cheddar cheese
1/2 cup chopped scallions
6 slices bacon, cooked and crumbled
3 tablespoons pimiento, minced
2 cups chopped pecans
Directions:
Use a mixer to beat together cream cheese, beer, garlic, and parsley. Mix until smooth. Stir in shredded cheese, scallions, bacon and pimiento. Mix well. Cover and refrigerate several hours or overnight. Remove cheese mixture from the fridge and place on a large platter. Shape the mixture into a ball. Cover with nuts. If you don’t like nuts you can use bacon bits instead.

Nutritional values for this recipe:click here

*thecookingmom.com*

DUMP CAKE: BLUEBERRY/CHERRY(click here to print)

BLUEBERRY/CHERRY DUMP CAKE

1-10 ounce bag frozen blueberries unsweetened (drained in a colander)
1-15 ounce can tart pitted cherries in water (drained in a colander)
1 cup unsalted butter (soft)
1/2 cup Xylitol plus 2 packets Stevia
1/2 cup organic Coconut flour
1-1/2 cup almond meal
2 tsp. baking soda
1/4 tsp. salt
4 eggs
1/2 cup almond milk (plain and unsweetened)
1-4 ounce snack cup size unsweetened applesauce
1-tsp. lemon extract
1-tsp. lemon rind grated

Spray a 13 by 9 inch glass pan with olive oil cooking spray. Place drained cherries and drained blueberries on the bottom of pan. Cream together softened butter and Sugars until smooth. Add in eggs one at a time and beat until fully blended in. Add milk lemon extract and lemon rind and mix until combined.

In a separate bowl, combine flours, salt, and baking powder. Beat the dry ingredients into the wet ingredients and beat until creamy. Stir in apple sauce until well blended. Spread over cherries/blueberries.  Use the back of a wooden spoon to get it evenly distributed. Bake at 30 F. for 30 minutes. Serve warm with real whipping cream.

Note:  I used Pecan flour because I did not have almond at home.  That is why the cake has a dark look.  Pecan flour has more of an intense nut taste.  I think almond flour would be a better choice from now on.

Nutritional values for this recipe:click here

Recipe submitted by Edith Weil

APPETIZERS: PARMESAN CUPS(click here to print)

• PARMESAN CUPS
•  3 ounces Parmesan cheese, grated (freshly grated from a block, not the kind that comes in a can – use the small-hole side of a box cheese grater to grate your own)
• 3 T fat free plain Greek yogurt
• 1 ½ t fresh lemon juice
• 1 ½ t extra virgin olive oil
• 1 t red wine vinegar
• 1 t Worcestershire sauce
• ½ t anchovy paste (omit if making this vegetarian)
• ½ t Dijon mustard
• ¼ t black pepper
• 1 small garlic clove, minced
• 4 cups chopped Romaine lettuce

Make Fan Favorite Ranch Spinach Dip.

 

Directions:

1. Preheat the oven to 300. Lightly mist a 12 cup muffin tin with cooking spray and set aside. Line a baking sheet with parchment paper or a silicone baking mat.
2. Working in batches (I did 3-4 per baking sheet, so 3 batches) make 10 piles of 2 tablespoons of Parmesan each onto the parchment paper, leaving several inches in between. If there is extra Parmesan set it aside. With the back of a spoon, flatten each pile until evenly spread into a thin circle. Bake each tray on the middle rack in the oven for 3 - 3 ½ minutes until cheese is bubbly but not yet golden/crisp. Remove from oven and immediately life each cheese round off the sheet with a metal spatula and transfer it into a cup in the prepared muffin tin. Use your fingers to push the cheese into the cup to shape it. When all 10 piles have been transferred to the muffin tin, place the tin into the oven and back the cups for an additional 5 minutes or until the cups are golden and crispy. Allow the cups to cool for a minute and then remove them from the tin to cool.
3. While the cups are baking, combine the yogurt, lemon juice, olive oil, vinegar, Worcestershire sauce, anchovy paste, Dijon mustard, pepper and garlic in a bowl and whisk together until thoroughly combined. In a large bowl, combine the dressing and lettuce together and toss to coat.
4. When the Parmesan cups have cooled, fill each one with about ¼ cup of the dressed salad and sprinkle any remaining grated Parmesan over the tops of the cups. Serve immediately.

You can store the Parmesan cups in a Ziploc or airtight container in the refrigerator for several days. Only dress the portion of salad you plan to use and store any leftover dressing, lettuce and Parmesan cups separately. Assemble as needed.

Nutrition Information:
47 calories, 1 g carbs, 3 g fat, 4 g protein, 0 g fiber (from myfitnesspal.com)

*Emily Bites.com*

VEGETABLE SIDE DISH: BRUSSEL SPROUTS IN MUSTARD SAUCE(click here to print)

•  BRUSSEL SPOUTS IN MUSTARD SAUCE

           1/2 tsp. xanthan gum thickener

• 
  
  1/4 cup water
• 
  
  1 (14.5 ounce) can chicken broth

• 
  
  1 pound Brussels sprouts
• 
  
  2 teaspoons prepared Dijon-style mustard
• 
  
  2 teaspoons lemon juice

• 30 mins

Directions

1. Dissolve xanthan gum in 1/4 cup water, and set aside.
2. In a medium saucepan over medium heat, bring chicken broth to a boil. Add Brussels sprouts, and cook until tender. Strain, reserving chicken broth, and place Brussels sprouts in a warm serving dish.
3. Return chicken broth to stove, stir in mustard and lemon juice, and return to boil. Add cornstarch mixture
4. . Cook and stir until thickened. Pour over Brussels sprouts to serve.

Tip: I added 1/2 cup of white wine to the sauce before I added the mustard and lemon juice.
Also added 2 tsp. of Lawry's Chilie and Garlic seasoning after sauce thickened.  One of my favorite seasonings is Lawry's Chilie and Garlic

serves 6; 6 g. carbs

*allrecipes.com*

SLOW COOKER: SPICY ITALIAN BEEF(cick here to print)

SPICY ITALIAN BEEF

1 boneless beef chuck roast (3 to 4 pounds)
1 jar pepperoncini (12 ounces)
1 can (14-1/2 ounces reduced sodium beef broth
1 bottle (12 ounces) low carb beer
1 onion, minced
2 tbs. dried Italian seasoning.

Cut beef, to fit in a 4-1/2 quart slow cooker, leaving beef in as many large pieces as possible.

Drain pepperoncini. Pull off stem ends and discard. Add pepperoncini, broth, beer, onion and herb bled to slow cooker. Cover; cook on low for 8 to 10 hours.

Remove beef from slow cooker and shred with 2 forks. Return shredded beef to cooking liquid; mix well. makes 8 to 10 servings

Note: Pepperoncini are thin long pickled peppers, available by the pickled foods section/

Nutritional values for this recipe click here

Crockpot recipe collection

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

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

MASHED TURNIPS


2 pounds turnips
4 black peppercorns2 bay leaves
1 tablespoon kosher salt, plus 3/4 teaspoon
2/3 cup heavy cream
2 Tbsp unsalted butter
1 teaspoon white pepper
Freshly grated nutmeg to taste 

Peel and cut the turnips into large chunks. In a large saucepan, boil turnips on high heat for 5 minutes. Drain off all water* and return turnips to saucepan and cover again with cold water and boil water, adding the tablespoon of salt, the peppercorns and bay leaves. Boil turnips until tender, 15 to 20 minutes, then drain and remove the spices. Return the turnips to the pot they boiled in and add the butter and cream. Turn the burner to low. Bring this to a gentle simmer and roughly mash the turnips with a potato masher. Add the white pepper, the teaspoon of salt and freshly grated nutmeg to taste and serve at once. Serves 6, each serving contains 76 calories, 10.39g carbs, 2.7g fibers = 7.69g net carbs.

*this step is very important and helps remove some of the natural bitterness of turnips

Note: I also add 1 cup of chopped parsley to this at the end just because I love parsley

*faithfulnessfarm.blogspot.com*

TIPS: HOW TO COOK WITH GELATIN

how to cook with gelatin click here

DESSERTS: BLUEBERRY GELATIN DESSERT(click here to print)

1 12-ounce bag frozen blueberries (no sugar added)

2 c water

1 c granulated sweetener ( I used erythritol)

Zest of 1 orange

1 tsp cinnamon

1 pkg unflavored gelatin

1 pkg (4 serving size) orange flavored sugar-free
Jello 

1 8oz brick cream cheese

1/2 c granulated sweetener

1 tsp vanilla 

1 c sour cream

1/4 c finely chopped walnuts, lightly toasted

In a medium sized saucepan, bring water to a boil. Add sweetener, zest, cinnamon and blueberries. Boil for 2-3 minutes or until sweetener has all dissolved. Dissolve plain gelatin in 2 Tbsp water, stir and wait until it thickens. Add to blueberry mixture with orange jello and whisk until all dissolved and well incorporated. Transfer to serving dish, cover with plastic wrap and refrigerate for 2-2-1/2 hours or until well set. Prepare cream cheese topping by blending remaining ingredients, except walnuts, and spreading over set blueberry mixture.  Top with nuts. Makes 6 servings - each contains 183 calories, 9.43g carbs, 2.3g fiber = 7.12 net carbs per serving.  use 9 by 9 inch pan or a 13 by 9 inch pan

*faithfulnessfarm.blogspot.com*

DESSERTS: VANILLA PUDDING(click here to print)

 DR. ATKINS VANILLA PUDDING RECIPE



This is from Dr. Atkins:
1 cup heavy cream, 1/2 cup water 8 large egg yolks, 1/4 cup granular sugar substitute, 2 tsp pure vanilla extract. Bring 2 inches of water to a boil in the bottom of a double boiler combine the cream, water, egg yolks, sugar sub.. Add vanilla extract. Set over simmering water and cook stirring constantly, until mixture thickens enough to coat the back of a spoon; about 4 minutes. Transfer to desert bowls; cover pudding with plastic wrap and refrigerate about 2 hours. 4 g. carbs

Tip: use a vanilla bean instead of the extract.  Cut it open take out the seeds and cook it along with the cream, water, egg yolks and granular sugar substitute.  
     Add 1/4  cup dark cocoa to mixture before cooking for chocolate pudding; For mocha pudding add 2 tsp. coffee crystals

BEVERAGES: 20 COMFORTING AND DELICIOUS HOT DRINK MIXES

20 low carb warm and comforting drinks click here


asweetlife.org

KETOGENIC DIET: CHILI BAKE(click here to print)

CHILI BAKE

Estimated Prep Time: 60

Ingredient List and Amount used: 1.5 pounds ground beef, I used ground Chuck
8 jumbo eggs
1 cup of almond flour, you can grind your own almond flour, use whole blanched almonds
2 cups of Parmesan cheese shreds
1/2 cup of sour cream
1 large tomato, seeds removed, cubed
1 cup of Mexican cheese shreds
1/2 Red Onion sliced
6 cherry chili peppers
2 Hungarian peppers (Poblano pepper would work better)
1 green pepper
Clove of Garlic
1 stalk of celery
1 teaspoon of Baking Soda
Spices: Paprika, Red Pepper, Salt, Black Pepper, Cumin.

Recipe instructions: brown the ground beef in a large skillet, add in all of the veggies and let simmer. Reserve the tomato and celery until the peppers are slightly soft. The celery will give the texture of beans if its not over cooked. While the ground beef and veggies are cooking take a good blender or food processor and blend the eggs along with the sour cream. Add in the Parmesan cheese and continue to blend. Pour in the almond flour and blend on high until well mixed. Add your spices to the ground beef mixture and transfer to a 13 x 9 heavily greased baking pan and spread evenly over the bottom. Add the baking soda to the egg mix and blend on high for a few seconds and immediately pour over top of the ground beef mix. Poke it around a bit to be sure the egg mix is getting all the way to the bottom. Bake in a hot 400 degree oven for 15-20 minutes or until it sets up. Remove from the oven and cover the top with the mexican cheese shreds and put back into the oven and reduce heat to 350 and continue to bake for 20-30 minutes.

General Comments : This would have been really good with some Jalapenos

Estimated Servings: 12

Estimated Servings: 12

Calories per Serving: 382

Carbohydrates: 5

Fiber: 1

Carbs-fiber: 4

Protein: 27

Fat: 27

Recipe submitted by Thor Baker

www.t2dcoaching.com

SANDWICHES: TUNA MELT(click here to print)

TUNA MELT SANDWICH


4 (6 ounces) cans water packed tuna (put in a colander and squeeze all the water out)
1 celery stalk, chopped fine
2/3 cup regular Mayo (I love Primal kitchen made with olive oil)
1/2 cup chopped fine onions
1/2 cup chopped baby dills (optional)
1/2 tsp. chili powder
salt, pepper to taste
8 slices Fresco flat bread (click here for recipe)
4 slices Swiss or cheddar cheese

Combine all ingredients( except bread and cheese) in a medium bowl. Spread 2 tbs. mayo/tuna mixture on 4 slices of the flat bread. Top with cheese.  Top with the other 4 slices of bread.  Press together. Broil on oven rack for 2 minutes or until cheese is melted.  Serve hot. Serves 4; 8 g. carbs


Note:  If you have a Panini maker put one sandwich at a time in maker.  Close and broil until cheese melts and you get the grill lines.   Variation: top with a slice of tomato before broiling.

Recipe submitted by Edith Weil




 

MAIN DISH: DR. ATKINS BATTER FRIED HADDOCK(click here to print)

BATTER FRIED HADDOCK



1 cup Atkins Cuisine Baking Mix(click here for recipe)
3/4 tsp. salt
2 large eggs, separated
1/2 cup low carb beer, at room temperature
1/4 cup heavy cream
2 tbs. water
Canola oil (about 1-1/2 cups)...I prefer using Lard for frying because its natural fat
1-1/2 pounds of skinless haddock fillets, cut into large strips
malt vinegar or lemon wedges

Combine 1/2 cup baking mix and salt in a medium bowl. Combine egg yolks, beer, cream, and water in another medium bowl; pour into dry ingredients. Stir until well combined; let batter sit at room temperature for 1 hour.

When ready to cook, pour oil to a 3 inch depth in a large, heavy pan. Set over high heat until simmering. Meanwhile beat egg whites in a bowl with a handheld mixer on high until soft peaks form; gently fold in batter.

working in batches, dredge fish pieces in remaining 1/2 cup baking mix; dip into batter, coating evenly. Shake off excess batter and slip fish pieces into oil. Fry 4 or 5 at a time until golden. about 4 minutes. Drain fish on wire rack set over a jelly roll pan, or on paper towels. Serve hot with lemon.

Note:  you may substitute large shrimp for the fish

6 servings; 6 g. carbs

The New Atkins For a New You Cook book (2011)

APPETIZERS: SWEET AND SALTY ALMONDS(click here to print)

SWEET AND SALTY ALMONDS

1 large egg white
1/3 cup granular sweetener of your choice
3/4 tsp. salt
2 tsp. cinnamon
2 cups slivered blanched almonds

Heat oven to 350 F. Combine the egg white sugar substitute, salt and cinnamon in a medium bowl. Beat with a fork until frothy. Add almonds and toss to coat. Spread out in a single layer on a nonstick baking sheet lined with aluminum foil. 

Bake for 12-15 minutes, turning once, until toasted and crisp. Remove from oven and place baking sheet on a  baking rack. When the nuts are cool remove from pan and store in airtight container at room temperature for up to a week.

16 servings; 3 g. carbs

The New Atkins for a New You Cookbook-2011

APPETIZERS: ROASTED SPICED PECANS(click here to print)

ROASTED SPICED PECANS


2 tbs butter, melted
2 tbs. coconut aminos
1 tsp. chili powder
3/4 tsp. garlic powder
3/4 tsp. onion powder
3/4 tsp. salt
1/2 tsp. cayenne
1 (12 ounce) bag pecan halves (3 cups)

Heat oven 375 F. Line a baking sheet with foil. Combine butter, Worcestershire sauce, chili powder garlic powder, onion powder, salt, and cayenne in a medium bowl; add pecans and toss to coat. Spread evenly onto baking sheet in a single layer. Bake until lightly toasted, about 8 minutes, stirring once. Cool completely before serving. Store in airtight container at room temperature for up to 3 days.   12 servings; 5 g. carbs per serving

Tip: Store nuts in a cool dry please or in the fridge, where they'll stay fresh for up to 6 months, or in the freezer for up to a year. Toss out nuts that smell musty.

The New Atkins For a New You Cookbook-2011

VEGETABLE SIDE DISH: 23 DIFFERENT WAYS TO EAT CAULIFLOWER

23 DIFFERENT WAYS TO EAT CAULIFLOWER





http://www.buzzfeed.com/christinebyrne/cauliflower-not-carbs#.ewkgEnNolX

BREADS: EGG HAMBURGER BUNS(click here to print)

EGG HAMBURGER BUNS

5 large eggs
Bob's Red Mill - Organic Whole Ground Flax Seed Meal, 3 TBS (click here to purchase)
Cream Of Tartar, 0.25 tsp 
Ricotta Cheese, whole milk, 1/3 Cup
Stevia in the Raw, 1/2 tsp
Sea salt 1/4 tsp

Tips

Can use cream cheese in place of ricotta, and almond meal rather than flax meal, if desired...not much different in counts. 
Can flavor differently with onion powder, parmesan cheese, cinnamon with more stevia...the sky is the limit with these.

Directions

Preheat oven to 300 F degree

carefully separate eggs into different bowls
mix yolks with flax, ricotta, salt, and stevia
With clean beaters whip egg whites with cream of tartar until very STIFF.

Carefully fold the stiff egg whites into the yolk
mixture

Line a cookie sheet with parchment paper. Put about 1/3 cup in mounds and then flatten with the back of a spoon.For more uniform shape, purchase a hamburger bun pan.(click here to purchase hamburger bun baking pan)

Cook for 30 minutes in 300 degree oven

Enjoy!  makes 8; 1.3 g. carbs

*www.sparkpeople.com*

MAIN DISH: CHICKEN TETRAZZINI(click here to print)

CHICKEN TETRAZZINI

Prep: 45 minutes
Cook: 45 minutes

Ingredients:
1 spaghetti squash (at least 3 1/2 lbs.)
1 lb. raw boneless skinless chicken breast
1/2 tsp. each salt and black pepper
3 cups sliced mushrooms
2 cups frozen peas
1 1/2 cups chopped onion
1/2 cup fat-free chicken broth
1/4 cup dry sherry
1 tsp. low carb thickener xanthan gum
1/2 cup light sour cream
4 wedges The Laughing Cow Light Creamy Swiss Cheese
1 tbsp. chopped garlic
1/4 tsp. ground thyme
1/2 cup plus 2 tbsp. grated Parmesan cheese

Optional: salt-free seasoning mix

Directions:
Preheat oven to 375 degrees. Spray a baking sheet and a 9" X 13" baking pan with nonstick spray.

Microwave squash for 6 minutes, or until soft enough to cut. Slice in half. Scoop out and discard seeds. Place one half in an extra-large microwave-safe bowl, cut side down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.

Meanwhile, season chicken with 1/4 tsp. each salt, pepper, and (optional) salt-free seasoning. Bake chicken on the baking sheet until cooked through, about 20 minutes.

Once cool enough to handle, roughly shred chicken with two forks -- one to hold the chicken in place and the other to scrape across and shred it. Transfer to an extra-large bowl, and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry, removing as much moisture as possible. Transfer 5 cups to the extra-large bowl, and re-cover to keep warm. (Reserve any extra squash for another time.)

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, peas, and onion. Cook and stir until mushrooms and onion have slightly softened and peas are hot, 6 - 8 minutes. Blot away excess moisture. Transfer to the extra-large bowl. Thoroughly stir, and re-cover to keep warm.

In a small nonstick pot, mix broth with sherry. Whisk in thickener. Set heat to medium high. Whisking constantly, cook until slightly thickened, 1 - 2 minutes. Remove from heat. Add sour cream and cheese wedges, breaking the wedges into pieces. Whisk until uniform. Add garlic, thyme, remaining 1/4 tsp. each salt and black pepper, and 1/2 cup Parmesan cheese. Stir well.

Add sauce mixture to the bowl, and stir to coat. Transfer mixture to the baking pan, and smooth out the top. Sprinkle with  remaining 2 tbsp. Parm.

Bake until hot and bubbly, about 15 minutes.

MAKES 6 SERVINGS; 9 g. carbs

*www.hungrygirl.com*

MAIN DISH: EGGPLANT PIZZAS(click here to print)

EGGPLANT PIZZAS

• 1 Eggplant
• Marinara sauce (I love the  – all natural products make it lower carb than some main brands that have HFCS!)sugar free
  
• Shredded cheese mix( grated from a block of cheese)
  
• Olive oil

Directions: Pre heat oven to 375
1. Slice the eggplant into 1/2″ pieces (3/4″ if you want them ‘firmer’), along the veggie. The size of the eggplant will dictate the number of ‘pizzas’ you get.
2. Lay the eggplant slices out on paper towels and liberally salt. Leave them for 30 minutes.
3. Wipe the eggplant slices off with a paper towel and brush them with olive oil. I Pop them on a aluminum foil lined tray and bake them for about 20-25 minutes
4. Remove from oven and spoon some sauce on them then sprinkle cheese. You can also pop on any additional toppings you may want at this time, such as mushrooms, olives, meat, etc.
5. Pop back in the oven for up to five more minutes (or optionally, broil) to melt the cheese.

8 carbs

*www.lowcarbkitty.com*

KETOGENIC DIET: TACO PORK(click here to print)

SHREDDED TACO PORK

Prep Time: 10 minutes

Cook Time: 9 hours

Yield: 10 Servings

Ingredients

• 2 cups chicken stock
• 4 lb pork roast (also called pork butt, pork shoulder, or pork shoulder roast)
• 1/4 cup grass-fed butter
• 1 envelope taco seasoning

Instructions

1. Heat slow cooker on low setting.
2. To the slow cooker, add chicken stock, pork roast, butter and taco seasoning.
3. Cover and cook on low for 8-10 hours.   Shred with a fork while still warm,   Serve over zoodles or spaghetti noodles, or wrap in a lettuce wrap with sour cream and salsa

serves 6; under 5 carbs per serving

*www.peace,love,andlowcarb.com*

DESSERTS: STRAWBERRY ANGEL FOOD DESSERT(click here to print)

ANGEL FOOD CAKE: HILL & VALLEY SUGAR FREE

HILL & VALLEY SUGAR FREE ANGEL FOOD CAKE: 5 servings; each serving 11 net carbs
     $3.99 at Woodmans   You can easily cut this into 10 pieces and you get 1/2 the carbs

ARTICLES: TO THOSE NEWLY DIAGNOSED>>WHAT WE WISHED WE KNEW

TO THOSE NEWLY DIAGNOSED..WHAT WE WISHED WE KNEW



http://www.loop-blog.com/to-those-newly-diagnosed-with-diabetes-what-we-wish-you-knew/

DESSERTS: LOW CARB TWINKIES(click here to print)

Gluten-Free Dairy-Free Twinkies
3 eggs, separated
¼ cup grape seed oil
¼ cup sugar free honey from walmart
1 tablespoon vanilla extract
1 tablespoon lemon juice
6 tablespoons coconut flour
½ teaspoon baking soda
¼ teaspoon celtic sea salt

1. In a large bowl, whip egg whites to stiff peaks, then set aside
2. In a medium bowl, whip egg yolks until pale yellow, then whip in grapeseed oil and honey
3. Whip vanilla and lemon juice into egg yolk mixture
4. In a medium bowl combine coconut flour, baking soda and salt
5. Blend flour mixture into egg yolk mixture, then whip ingredients together until smooth
6. Gently fold egg whites into yolk-flour mixture
7. Spoon batter into Twinkie molds until they are half full (you will get 8 twinkies)  (click here to purchase twinkies maker)
8. Bake at 350° for 11-12 minutes (if using twinkie cake pan)
9. Remove from oven and allow Twinkies to cool

Gluten-Free Dairy-Free Twinkie Filling
2 egg whites
¼ sugar free honey found at walmart

1. Whip egg whites to stiff peaks
2. Blend in sugar free honey and re-whip until stiff peaks form again
3. Place filling in Twinkie filling injector
4. Place cooled Twinkie flat side up and inject filling into Twinkie in 3 spots on its flat (bottom) side
5. Serve   6 g. carbs

Tip:  If you don't have a twinkie mold, you can also make filled cupcakes with this recipe.
         You may also use sugar free cool whip as a filling or Pillsbury sugar free vanilla frosting

VEGETABLE SIDE DISH: LOADED CAULIFLOWER(click here to print)

LOADED CAULIFLOWER

Ingredients:...
1 large head of Cauliflower cut into bite size pieces (approx 6 cups)
6-8 strips of bacon cooked and crumbled (Cooked in oven at 400° for 20 mins)
6 Tbs chopped Chives
1/2 cup Mayonnaise
1/2 cup Sour Cream
2 cups Colby Jack Cheese ( may use cheddar)
8 oz container sliced mushrooms
Directions:
Preheat oven to 425°
In a large pot boil water and cook Cauliflower for 8 - 10 minutes, drain and let cool.
In a large bowl combine sour cream, mayo, 1/2 of crumbled bacon, 3 tbs chives, 1 cups of cheese,mushrooms and cauliflower and mix well... place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 3 Tbs chives and serve.  10 carbs per serving.  serves 5

MAIN DISH: SHREDDED CHICKEN WITH MAPLE SYRUP GLAZE(click here to print)

1. Maple Barbecue Chicken - low carb version
   
   1 1/2 lbs boneless skinless chicken breast
   1 cup reduced sugar ketchup (I used Heinz)
   1/2 cup sugar free maple syrup (I used Cozy Cottage)
   2 tablespoons Dijon mustard
   2 tablespoons Worcestershire sauce
   2 teaspoons lemon juice
   1 tsp chili powder
   1/2 tsp garlic powder
   
   Combine the ketchup, syrup, mustard, Worcestershire sauce, lemon juice, chili powder and garlic powder in a bowl. Set aside.
   
   Place the chicken breasts in a crock pot. Season with salt and pepper to taste. Pour the prepared sauce over the top. Cover and cook on low for four to five hours.
   
   When ready to serve, remove and shred chicken. Put back in and mix with the sauce. Serve on buns, if desired, for sandwiches. Serves 5.
   
   
   Per Serving (not including bun): 166 Calories; 2g Fat (11.4% calories from fat); 32g Protein; 4g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 228mg Sodium. 

MAIN DISH: MEATBALL AND RUEBEN CASSEROLE(click here to print)

  

MEATBALL & RUEBEN CASSEROLE

 3/4 pound ground beef 3/4 pound ground pork, Kosher salt,1 tablespoon coriander, a scant palmful, 1 tablespoon paprika, a scant palmful 1 tablespoon granulated garlic, a palmful 1 tablespoon coarse black pepper 1 1/2 teaspoons allspice, half a palmful About 1/2 teaspoon cayenne pepper or ground red pepper, 1 large egg, beaten About 3/4 cup crushed pork rinds 2 to 3 tablespoons parsley, finely chopped   4 tablespoons butter, 2 large onions, chopped 1 pound sauerkraut, rinsed and drained 2 cups Swiss cheese, grated, about a 3/4 pound brick. 1 cup sour cream 1/3 cup Heinz low sugar ketchup, 1/4 cup finely chopped dill pickles. PREPARATION Preheat oven to 450F. In a mixing bowl, combine beef and pork with Kosher salt, spices, egg, pork rinds and parsley. Roll and arrange 2-inch meatballs on baking sheet that has been sprayed with cooking spray. Bake to lightly brown 10-12 minutes then remove.  . Meanwhile, melt butter over medium heat. Add onions, season with salt and pepper, and cook to golden in color and sweet, 15-20 minutes, stirring frequently. In a casserole, combine  onions and sauerkraut. Top with Swiss cheese and arrange meatballs in casserole. Cool and cover for make-ahead meal. Combine sour cream with sugr free or Heinz low sugar ketchup, finely chopped dill pickles, salt and pepper, and store in a plastic food storage bag. Bring casserole to room temp. Bake at 350F until cheese is melted and casserole is hot through. Cut corner of baggie and drizzle dressing over casserole then serve.

click here for nutritional values

adapted from a recipe by Rachael Ray

ARTICLES: YES YOU CAN SUBTRACT SUGAR ALCOHOLS

Ask the Nutritionist: The Scoop on Sugar Alcohols

Q: What are sugar alcohols and how do they impact Net Carb count?

A: Many low-carb products are sweetened with a form of sugar called sugar alcohols. Sugar alcohols come in the form of ingredients such as glycerin, mannitol, sorbitol, xylitol, erythritol, isomalt, lactitol and maltitol. Sugar alcohols provide a sweetness and mouth feel similar to sugar, without all the calories and unwanted metabolic effects. Sugar alcohols are not fully absorbed by the gut, which means they provide roughly half the calories that sugar does. Thanks to this incomplete and slower absorption, there is a minimal impact on blood sugar and insulin response. Because of this, sugar alcohols don’t significantly interfere with fat burning, which makes them acceptable on Atkins. However, since a portion of sugar alcohols aren’t fully absorbed in the gut, there is the potential that consuming too much may produce a laxative effect or cause some gastrointestinal problems. Most people can usually handle 20 to 30 grams a day. To calculate Net Carb count with sugar alcohols, simply subtract grams of sugar alcohols (including glycerin), as well as fiber, from total grams of carbs.   Copied from Atkins.com

DESSERTS: CHOCOLATE ANGEL FOOD CAKE(click here to print)

Chocolate Angel Food Cake
Ingredients:
8 eggs, separated 6-10 pkts Splenda® 1/4 tsp cream of tartar 1/8 teaspoon cream of tartar 1 pkg. Swiss Miss® Fat Free w/Splenda® hot cocoa 1 Tbsp unsweetened cocoa 1 Tbsp Chocolate flavor Protein Powder (click here to purchase) 1/4 cup soy flour
Preparation Method:
1 Preheat oven to 350°F. 2 Beat egg whites with cream of tartar. Add 3 pkts Splenda and beat until stiff but not dry. 3 In a separate bowl, mix the yolks with remainder of Splenda (amount variation is to allow for your sweetness level preference) and 1/2 package of hot cocoa mix. Add 1/2 Tbsp cocoa and mix well. Take a spoonful of white mixture and blend into yolk mixture. Pour the yolk mixture over the whites and sift the remaining Swiss Miss mix, cocoa powder, chocolate protein powder and soy flour over this. Fold all of this together, gently and spoon into a small Bundt pan or loaf pan that has been sprayed with Pam. 4 Bake at 350° for 20 minutes or until firm. Do not over bake. Frost with chocolate frosting or peanut butter frosting if desired.
Carbs: Approx 26 carbs, 4 fiber in entire cake without frosting.