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*